Gainer - ndichiyani? Gainers: ndemanga madokotala, mtengo, mavuto

Kodi mofulumira apeze minofu misa ndi akadali ndi mphamvu zokwanira kumatheka kulemera maphunziro? Kuti athetse ntchito yovutayi kudzakuthandizani Creatine. Reviews madokotala za zawo zabwino kwambiri. Ndiyamika wokhutira moyenera chakudya mapuloteni, izi enaake chakudya wakhala singasiyanitsidwe chifukwa othamanga ndi.

Gainer: ndichiyani?

Pa masewera zakudya msika ndi mmodzi wa yabwino kwambiri zowonjezera zakudya - kulemera gainer. Kodi ndi motani ntchito? 50-75% ya kudya ndi chakudya pang'onopang'ono ndi 50-25% mapuloteni - izi ndi alionse omwe amapereka minofu zakudya kukula ndi kuchuluka okwanira "mafuta" pa sukuluyi.

wapamwamba ntchito gainers, mapuloteni kwambiri mwayeretsa ndi chakudya mosavuta zidyeke, ndi mavitamini ndi mchere amene amathandiza thanzi. Komanso imakhala ndi mafuta ndi michere zimene zimachititsa khalidwe ntchito gainer. Anthu ena opanga kusintha khalidwe la zowonjezera chakudya ndi mupezeke zikuchokera keratin - china minofu ogwira wothandizira.

The mpikisano waukulu zowonjezera koyera mapuloteni - kulemera gainer. mtengo wake ranges ku rubles 800 pa kilogalamu, amene ali pafupifupi kawiri mtengo kuposa mapuloteni. Komabe, mapuloteni yokha ndi Gainer ndi kangapo zochepa. Mmodzi wa zowonjezera bwino zakudya mu chiŵerengero "mtengo kwambiri" - Misa-gainer.

Ndani ayenera?

Monga tanena gainer kwa minofu misa ndi chofunika kwambiri. Ndipo, ndithudi, amene ndi anthu amene cholinga chake chisiyeni. zowonjezerazo Izi zakudya ndi oyenera amene pa zokumana kuphunzitsa yaitali aerobic ntchito - mpikisanowo, osewera mpira, osewera mpira. Gainer kudya asanayambe kuwaphunzitsa, mpikisano kapena masewera, mukhoza kupeza chakudya mphamvu kwa nthawi yaitali ndi kusunga mphamvu mpaka mapeto a machesi.

Komanso, chifukwa okhutira mkulu chakudya, izi enaake chakudya ndi abwino kwa anthu amene ali ndi kagayidwe kwambiri ndipo safuna corpulence. The zakudya mwa akatswiri analola zili apamwamba chakudya. Kwa anthu amene sachedwa kukhala onenepa kwambiri, kumwa gainer posachedwa kuwasandutsa mafuta m'thupi, osati kukula minofu.

Amene sangathe kudya zonse tsiku lonse, ndi zothandiza gainer. Kodi njira yabwino kwa nkhokwe mphamvu, palibe chikaiko. Komabe, m'malo zakudya enaake zakudya zonse Sikuti. Musaiwale kuti thupi akusowa chakudya chamagulu - chofunika ntchito zomanga thupi, mafuta, chakudya, chofunika kwambiri mavitamini ndi mchere, amene akhoza kuwapeza zakudya.

Kodi pali zovuta zilizonse?

Bodza akufalitsa mwa othamanga kutenga gainer kuti athane amakhudza potency wamwamuna. Komabe, prerequisites zoterozo maganizo si. Ngati ife bwinobwino zikuchokera zina chakudya, palibe mahomoni, sikuchokeranso chinthu chilichonse zokhudza ntchito ya ubereki, palibe apezeka.

Komabe, muyenera kusamala ndi dokotala musanagule gainer amene ali ndi chizolowezi shuga kapena mavuto ndi kapamba. Mkulu kuchuluka kwa shuga mu zowonjezera chakudya zingachititse zosokonezeka.

Ngati muli kapepala tcheru m'mimba, izo zikhoza bloating kapena matenda matumbo. Pankhaniyi, kuyesera ndi mlingo motsogozedwa kuchepetsa kapena kulemera gainer kugula kwa Mlengi wina.

Pa lonse, simungathe nkhawa mavuto amene angakumane, ntchito monga zakudya enaake Creatine. Reviews madokotala kungolankhula mu mtima mwawo. chiwerengero cha maphunziro anapeza ubwino zowonjezera kukula kwa minofu ndi akukhudzidwira kunenepa ndi sizingawononge thanzi.

pamene kutenga

Tengani gainer zambiri ola pamaso kulimbitsa thupi lanu. Izi zidzathandiza onse pophunzitsa ndi sanali kwambiri amatopa. Komanso ntchito gainer patsogolo maphunziro chindiletsa kuwola mu minofu minofu chifukwa kwa amino zidulo kuti alowe m'thupi. Komabe, ngati cholinga cha maphunziro - kufukiza misa mafuta, ntchito zakudya zina sikungakuthandizeni kukwaniritsa izo ndipo ngakhale kutisokoneza izi.

Patatha mphindi 15 zolimbitsa thupi akutsegula otchedwa mapuloteni-zimam'patsa zenera. Ngati inu kumwa gainer mu nyengo ya nthawi iyi, mapuloteni ndi yomweyo yotengedwa ndi thupi ndipo adzakhala umalimbana kubwezeretsa microtrauma mu minofu, chotero azipereka kukula ndi kutchinga ndondomeko adzawonongedwa.

Ayamikira ntchito

Opanga amavomereza kuwonjezera zakudya zanu gainer kamodzi pa tsiku. Mungathe tsiku mlingo wa magalamu 100-150 wogawana 5-7 Mlingo chakudya tsiku lonse. Komanso, ena mabogi amalangiza kutenga gainer kawiri patsiku - mu akamwe zoziziritsa kukhosi choyamba pambuyo chakudya ndipo pambuyo maphunziro. Ngati lero mpumulo kwa zolimbitsa thupi, ndiye njira chachiwiri - pogulitsira zakudya masana.

Kuchepetsa youma ufa gainer analimbikitsa madzi, mkaka kapena madzi. Kuwonjezera madzi, iwe kokha kukoma zowonjezera, mkaka, kuwonjezera kuchuluka kwa mapuloteni, madzi - chakudya.

Never upambana mlingo tsiku ndi kudya gainer. Kuti angathe kuyambitsa zotsatira zoyipa, ayenera kukhala ndi chikaiko.

Home gainer

Pakuti mafani wa zonse zachilengedwe kukonzekera changwiro cha mtengo wapatali enaake chakudya ndi manja awo. The gainer yabwino misa - opangidwa ku khitchini kunyumba. limathandiza si kuti ndidzakhala ndi chidaliro mu amasokoneza kwa malo omwera, komanso mukhoza kusankha iliyonse gainer kukoma ndi kusiyanitsa mindandanda yazakudya awo.

Mankhwala anapeka kotero proportioned mapuloteni ndi chakudya cha 1: 3. The Gawo amene amapanga malo omwera - m'munsi (mkaka, mankhwala madzi mkaka, timadziti), mapuloteni mu mawonekedwe a kanyumba tchizi, mazira, mkaka ufa ndi chakudya pang'onopang'ono - uchi, zipatso, dzinthu.

Choncho, zida ndi chosakanizira ndi akonzedwa angakwanitse katundu, ife chitani yokonza zothandiza cocktails thanzi. A angapo Mphindi - ndipo ndi wokonzeka gainer zokoma kunyumba. Mtengo kupanga ake khitchini chanu kochepa. njira ntchito yokonza maphikidwe onse ali yemweyo - n'kutsamira malonda awo mu chosakanizira kapena blender ndi kusakaniza bwinobwino. Choncho, pali kokha zosakaniza zofunika zimene satiate mapuloteni thupi ndi chakudya adzapereka mphamvu kwa maola angapo.

maphikidwe gainer

Chinsinsi 1

• magalamu 200 a tchizi (0% mafuta)
• 3 supuni uchi
• 30 ga chiponde
• 2 nthochi
• mkaka 200ml

Chinsinsi 2

• 100 ga curd ndi
• mkaka 200ml
• 1 nthochi
• 100 ml ya madzi lalanje
• 2 tbsp. L. fructose

Chinsinsi 3

• mkaka 250ml
• 4 dzira azungu
• masupuni 2 rasipiberi kupanikizana
• 150 ga mphesa
• 60g phala

Chinsinsi 4

• 100 ga curd ndi
• 150 ml ya madzi lalanje
• ½ nthochi
• Madzi a ½ mandimu
• supuni 1 kupanikizana

Chinsinsi 5

• 1 chikho kirimu (10%)
• mkaka 200ml
• 2 nthochi
• 6 mazira zinziri
• masupuni 2 rosehip manyuchi

Mukukonda kugula gainer kapena kukonzekera yake - kusankha ndi zanu. Ubwino ndi phindu sizisintha.