Geener ndi chiyani?

Pofuna kuwonjezera kulemera kwa thupi , masewera osiyanasiyana a masewera amagwiritsidwa ntchito, kuphatikizapo geyner. Poyambirira izo zinapangidwa kuchokera ku mitundu yotsika mtengo ya mapuloteni, shuga ndi mafuta. Patapita nthawi, mitundu yambiri yapamwamba komanso yambiri yomwe ili ndi zakudya zambiri zimapezeka.

Geener ndi chiyani?

Mawu awa amachokera ku mawu opindula , omwe mu Chingerezi amatanthauza kumanga . Ndipotu ichi ndi chimodzi mwa mitundu ya masewera olimbitsa thupi, omwe amachititsa kuti thupi likhale lolemera. Pa funso la geyner, mungayankhe kuti ndi mapuloteni a mapuloteni. Malinga ndi zomwe mukufuna kukwaniritsa, kuchuluka kwa chakudya, mapuloteni ndi mafuta omwe akuphatikizidwawo akhoza kusiyana. Choncho, omwe akufuna kulemera, ndi bwino kusankha chowonjezera ichi ndi zakudya zamthala, komanso omwe akufuna kuchepetsa kuchuluka kwa mapuloteni.

Kodi geener ndi chiyani?

Kawirikawiri chisakanizocho chimakhala ndi zakudya, zomwe zimakhala 50% mpaka 75%. 20-30% otsala ndi mapuloteni ndi mafuta 5-20%. Maonekedwe a geyner akuphatikizanso magulu osiyanasiyana othandizira mphamvu ndi vitamini ndi mineral complexes. Chigawo cha makapu ndi gawo la zigawo zosiyanasiyana. Zikhoza kukhala shuga, wowuma mbatata, phulusa, ndi zina. Zakudya ndi zofunika kuti thupi likhale labwino komanso limaphatikizidwe ndi mapuloteni. Chipuloteni chimakhala ndi mapuloteni: dzira, soya, whey, mkaka, casein. Kawirikawiri, mitundu itatu ya mapuloteni amagwiritsidwa ntchito popereka thupi ndi mapuloteni. Mafuta amagwiritsidwa ntchito kupanga geyner , ndipo nthawi zina nsomba zingagwiritsidwe ntchito.

Ubwino

Kuonjezera kwa geyner kumathandiza kwambiri, chifukwa cha kuchuluka kwa chakudya chomwe chimapezeka mmenemo, chimapatsa thupi ndi makilogalamu oyenera. Kusakaniza kumawonekera mwamsanga ndipo kumapereka kanthawi kochepa kudzaza kusowa kwa mphamvu. Mapuloteni amathandiza kuti kuwonjezeka kwa minofu, kukuthandizani kuti mubwezeretsedwe mutatha kulemera. Zowonjezera ndi zofunika kwa iwo amene akufuna kuwonjezera kulemera kwake.

Kuvulaza

Ndikofunikira kuyandikira kusankha kwazowonjezera molondola, popeza galimoto yomwe ili ndi makilogalamu ambiri, ndi yogwiritsidwa ntchito, ikhoza kutsogolera, kuphatikizapo kukula kwa minofu, kuoneka kwa mafuta. Choncho, ndizosayenera kuvomereza iwo omwe amakonda chidzalo. Muyeneranso kuwerengera molondola chiwerengero cha ma calories tsiku lililonse.

Yankhani funso ngati chowonjezera ichi chikuvulaza, mutha kudziwa chomwe geener ali. Zakudya za masewerawa zimaphatikizapo zigawo zokha za chakudya, choncho zingagwiritsidwe ntchito ndi amuna ndi akazi. Ngati kusungirako kosayenera kungatheke poizoni chifukwa cha kuchuluka kwa mabakiteriya.

Mmene Mungatengere Wopatsa

Gwiritsani ntchito tsiku limodzi kuyambira katatu kapena katatu. Mmawa - kuti mukhale olimba kwambiri ndikupeza kuchuluka kwa ma calories; Ola lisanayambe kuphunzitsidwa - kupirira ndi kuwonjezeka kwa ntchito zochitika; Pambuyo pake - kuyambitsa kusowa kwa mapuloteni ndi zakudya zomwe zinadza chifukwa cha kupopera minofu. Malinga ndi zomwe zilipo kapena zigawo zina zowonjezera, zidzatulutsa zotsatira zosiyana. Choncho, kuti muthe kuchipatala kwambiri, njira yabwino ndiyo kudya masewera olimbitsa thupi ndi whey mapuloteni, ndi kupititsa patsogolo minofu - chowonjezera ndi creatine monohydrate.

Ndani akufunikira geyner?

Zidzakhala zogwiritsa ntchito mabokosiboti, masewera a basketball, osewera mpira, othamanga ndi othamanga ena omwe amakhala ndi katundu wautali wautali . Zimathandizira kuwonjezeka kwa mphamvu pa masewera ndi kusewera masewera, komanso kubwezeretsa mphamvu pambuyo pawo. Kudya zakudya zoyenera komanso kugwiritsa ntchito bwino mankhwala owonjezera, mungathe kukhalabe wolemera nthawi zonse.