Gainer - chii? Gainers: wongororo vanachiremba, mutengo, nemishonga

nokukurumidza sei vawane kwetsandanyama uye vachine zvakakwana simba nokuda kunowedzera uremu kudzidziswa? Kugadzirisa basa iri rakaoma kuchabatsira Creatine. Anodzokorora vanachiremba pamusoro zvavo kupfuura zvakanaka. Nemhaka epakati nepakati zviri makabhohaidhiretsi uye mapuroteni, chikafu ichi chinamatidzwa rava dzetsika dzemagariro vatambi.

Gainer: chii?

On the yemitambo kudya musika ndechimwe inonyatsobudirira Mishonga zvokuwedzera - uremu gainer. Chii uye sei kushanda? 50-75% rokutsanya uye anononoka makabhohaidhiretsi uye 50-25% mapuroteni - ndiro reshiyo rinopa tsandanyama zvinovaka muviri kuti ukure uye mari yakakwana "huni" kudzidziswa.

chemhando yepamusoro inoshandiswa gainers, zvikuru akanatsa mapuroteni uye nyore digestible makabhohaidhiretsi, uye mavhitaminzi uye zvicherwa inotsigira utano. Uyewo, zviri rinoumbwa mafuta uye makemikari kuti dzinobatsira unhu basa gainer. Vamwe vagadziri kuvandudza zviri zvokudya chirungiso parutivi kuwanikwa muzvinyorwa Zvinoumba puroteni - tipiwe zvinobudirira mubatsiri tsandanyama.

Huru mukwikwidzi kuti wakachena mapuroteni zvokuwedzera - uremu gainer. mutengo wayo anoda kubva 800 rubles por kilogram, riri kusvika kaviri isingadhuri kupfuura mapuroteni. Zvisinei, puroteni pacharo uye Gainer ndiye kakawanda zvishoma. Mumwe yakanakisisa muviri zvokuwedzera ari reshiyo "mutengo-unhu" - Misa-gainer.

Ndianiko?

Sezvataurwa pamusoro apa, gainer nokuti kwetsandanyama hunokosha. Uye, chokwadi, kuti vaya ndehwokuti anoatora. Ichi chinamatidzwa muviri ndiko akakodzera avo panguva kudzidzisa zvakaitika kwenguva refu Kurovedza basa - vatambi, Football vatambi, basketball vatambi. Gainer kudya pamberi kudzidzisa, makwikwi kana mutambo, unogona kuwana kugoverwa simba kwenguva refu uye achaponesa simba kusvikira pakuguma mutambo.

Uyewo, nokuda mukuru zviri makabhohaidhiretsi, chikafu ichi chinamatidzwa rakanakira avo vane muviri zvikuru uye haana kurerekera kune corpulence. Zvokudya vatambi akabvumira yepamusoro zviri makabhohaidhiretsi. Nokuti vanhu havatani vakafutisa, vachinwa gainer nokukurumidza dzikava mafuta muviri, pane tsandanyama kukura.

Avo havagoni kudya zvizere kusvikira zuva, kuri kubatsira gainer. Ndeipi nzira yakanakisisa kuti kukwira kuti simba reserves, hapana mubvunzo. Zvisinei, achitsiva Mishonga chinamatidzwa zvokudya zvose hachisi zvakakodzera. Usakanganwa kuti muviri inoda zvinovaka muviri - zvaida kushandiswa mapuroteni, mafuta, makabhohaidhiretsi, mavhitaminzi zvinokosha uye zvicherwa, izvo chete kunogona kuwanikwa kubva chikafu.

Pane nemishonga?

Nhema rinoparadzirwa pakati vatambi achitora gainer kuti isakarurama kunokanganisa hono potency. Zvisinei, prerequisites ive pfungwa yakadaro haisi. Kana isu ukanyatsoongorora Zvinoumba zvokudya yokuvirisa, hapana mahormone, haichabvi chipi zvacho kukanganisa okubereka basa, hakuna kuwanikwa.

Zvisinei, unofanira kungwarira uye kubvunza chiremba usati watenga gainer vaya vane tsika chirwere cheshuga kana nezvinetso rwatata. High shuga yakawandisa zvokudya chirungiso kunogona kukonzera matambudziko.

Kana uine inonyatsoshanda zvomudumbu turakiti, zvinogona kukonzera bloating kana intestinal nyonganyonga. Muchiitiko chino, kuedza pamwe dose yakananga rutapudzo kwayo kana uremu gainer kutenga kubva imwe kambani.

On wose, unogona musafunganya pamusoro zvichibvira ngozi, kushandisa somunhu Mishonga chinamatidzwa Creatine. Reviews vanachiremba chete vanotaura dzavo nyasha. A nhamba yezvidzidzo vakawana kunobatsirawo tsandanyama kukura zvokuwedzera uye kunopindirana kufuta uye hapana chakaipa kuti utano.

kana kutora

Tora gainer kazhinji awa pamberi Workout yenyu. Izvi zvichaita kuti vose panze mukurovedza uye haana zvakawanda kunzwa kuneta. Uyewo shandisa gainer kudzidzisa pamberi chinonditadzisa kuora mune tsandanyama rinenge nokuda amino acids kuti tigopinda muviri. Zvisinei, kana chinangwa Kudzidziswa - kupisa mafuta guru, kushandiswa yokuvirisa zvokudya haangavi kubatsira kuita izvozvo uye kunyange kuvhiringidza izvi.

Mushure maminitsi muviri 15 chinotanga vanonzi mapuroteni-carbohydrate hwindo. Kana ukanwa gainer munguva pfupi nguva ino, puroteni pakarepo kuwanikwa kuburikidza muviri uye achapiwa zvainanga kudzorerwa microtrauma mune tsandanyama, uye nokudaro kuchakubatsira kukura kwavo uye kuti kuvhara chirongwa kuparadzwa kwavo.

Recommendations yokushandisa

Manufacturers dzinorumbidza achiwedzera zvaunodya gainer kamwe pazuva. Unogona zvazvingava zuva nezuva 100-150 magiramu zvakaenzana 5-7 mishonga pamwe zvokudya zuva rose. Uyewo, vamwe varairidzi vanoti kutora gainer kaviri pazuva - rokutanga tudyo pashure pokudya kwemangwanani uye pashure kurovedza. Kana nhasi iwe zororo kubva kurovedza muviri, ipapo nzira yechipiri - a tudyo masikati.

Sanganisa yakaoma upfu gainer yakarumbidza mvura, mukaka kana muto. Achiwedzera mvura, iwe tora chete kuravira chirungiso, mukaka, wedzera uwandu mapuroteni, muto - makabhohaidhiretsi.

Usambofa kusapfuudza nezuva dose nokudya gainer. Kuti inogona kukonzera marwadzo, haafaniri kuva mubvunzo.

Home gainer

Nokuti Fans zvose zvakasikwa wakakwana kugadzirira zvinokosha chikafu chinamatidzwa nemaoko avo. The yakanakisisa gainer kuti vakawanda - anogadzirwa musha mukicheni. Its nani hakusi chete kuti iwe uchava nechivimbo muna risanyatsobuda nokuda coctail asiwo unogona kusarudza kuti ose kuravira gainer uye kuti Siyanisai menu dzavo.

Yekuwana anoumbwa kwatakagoverwa saka mapuroteni uye makabhohaidhiretsi 1: 3. Huru zvinoriumba kuti anovaka coctail - pakadarowo (mukaka, mura nomukaka zvigadzirwa, facial), mapuroteni muchimiro koteji chizi, mazai, upfu mukaka uye anononoka makabhohaidhiretsi - uchi, michero, bota.

Saka, aine chisanganiso oornag akagadzirwa zvigadzirwa, isu endai achigadzirira runobatsira utano cocktaileja. Vanechitsama maminitsi - uye akagadzirira zvinonaka musha gainer. The mutengo wayo kurimwa munyika yako kicheni achava usingashandi. A nzira achigadzirira Quick zvose ndiro - kuisa pasi zvigadzirwa zvavo chisanganiso kana blender uye Nyatsosanganisai. Naizvozvo, pane chete zvokubikisa zvakafanira kuti zvichaita satiate muviri mapuroteni uye makabhohaidhiretsi uye ndichapa simba kuti maawa mashoma.

Recipes gainer

resipi 1

• 200 magiramu ose chizi (0% mafuta)
• 3 spoon uchi
• 30 g nzungu
• 2 mabhanana
• 200ml mukaka

resipi 2

• 100 g of Curd
• 200ml mukaka
• 1 mabhanana
• 100 ml orenji muto
• 2 tbsp. l. fructose

resipi 3

• 250ml mukaka
• 4 zai nevachena
• 2 spoon razibheri Jam
• 150 g mazambiringa
• 60g Porridge

resipi 4

• 100 g of Curd
• Rine mamiririta 150 Orange muto
• ½ mabhanana
• Muto ½ ndimu
• 1 spoon jamhu

resipi 5

• 1 mukombe ruomba (10%)
• 200ml mukaka
• 2 mabhanana
• 6 zvihuta mazai
• 2 spoon rosehip manyuchi

Vanosarudza kutenga gainer kana kugadzirira yake - sarudzo ndeyako. The ukoshi uye zvakanakira hazvizorevi kuchinja.