Ukuze kuzuze imiphumela emihle ekuqeqeshweni, abantu abaningi basebenzisa ama-geyners, ahlanganisa amaphuzu amabili abalulekile kakhulu. Okokuqala, bane-ushukela akhethekile, okungukuthi, ama-carbohydrates, anika amandla okuqeqesha. Okwesibili, ukubunjwa kwabazuzi asetshenziswe ngesikhathi sokuqeqeshwa okujulile kuhlanganisa amaprotheni - okuyisisekelo esakhiweni sokuqala, ngenxa yokuthi ukukhula komzimba kuqhuma. Namuhla kukhona ububanzi balo mkhiqizo, ukuze uthole imiphumela emihle, udinga ukwenza okulungile.
Ukusetshenziswa nokulimala kwesisindo somthwalo wokuzuza okuningi
Ekhuluma ngokubunjwa kwalo mkhiqizo, kubalulekile ukuphawula ukuthi kunezithasiselo zekhwalithi ehlukene, sinesithakazelo kuphela ezinketweni ezinhle zekhwalithi. Ukubunjwa kwalaba bantu abathandanayo kubandakanya amaprotheni kanye noshukela obuyinkimbinkimbi, ezingenalo ukunambitheka okumnandi futhi ngokushesha zixhunyiwe emzimbeni. Ngaphezu kwalokho, aqukethe amavithamini ahlukene, kanye nama-flavour yemvelo. Ukulimala kungatholakala kuphela ngokuthola abacebi ababuzayo, lapho kunezithasiselo ezihlukahlukene ezibukeka kabi ngesimo sempilo, ngokujwayelekile. Kumele uqaphele ukuthi ukuze uthole inani elifanayo lezakhi zomzimba, njengalezi ezingxenye zalo mdlalo wezemidlalo, kuzodingeka udle inani elikhulu lokudla.
Zuza ngokuthatha i-geyner ukuze uthole inqwaba yemisipha:
- Njengoba unikezwa ukuba khona kwamavithamini, awukwazi ukuthatha isakhiwo esiyinkimbinkimbi ngokwehlukana. Lezi zinto ezizuzisayo zibalulekile emzimbeni futhi, okokuqala, lapho udlala imidlalo.
- Ngemuva kokuqeqeshwa, akukho ukukhathala okuqinile, njengoba ibhalansi yamandla ibuyiselwa ngezinga eliphezulu.
- I-Quality Geynery ikuvumela ukuba usheshise inqubo yokwandisa ivolumu yomzimba.
- Lokhu kwesekela kwezemidlalo kusiza ubuhlungu be-muscle ukuthi buyothola ngokushesha, okusho ukuthi ubuhlungu ngemva kokuqeqeshwa ngeke kuzwe kakhulu.
Ukuthola isisindo ngosizo lwe-geyner kungaholela eminye imiphumela emibi. Ngokuvamile kakhulu kukhona isisu esithukuthele, kodwa lokhu kungenzeka ngenxa yokungaboni ngaso sonke isikhathi noma ngenxa yokusetshenziswa kwe-geynerov engalungile. Uma isithasiselo sephuliwe amaphakheji, khona-ke ngaphakathi kungathola amabhaktheriya, okuholela ekunobuthi. Ama-gainers aphezulu-ikhalori, futhi uma umuntu ewasebenzisa, kodwa engahlanganyeli emidlalweni enamandla, lokhu kungabangela ukuqoqwa kwamafutha. Izithako ezinjalo zingavunyelwe phambi kwezifo zezinso.
Ungakhetha kanjani inzuzo enkulu?
Ukuze uthole inzuzo kuphela ekusebenziseni izithako ezinjalo zezemidlalo, udinga ukukhetha umkhiqizo ophezulu kakhulu. Uma ukhetha isithasiselo, cabanga ngalokhu okulandelayo:
- Qaphela inani lemaprotheni, ngakho kufanele okungenani libe ngu-30%. Uma kungenjalo, kuyokwazi ukuzuza ubukhulu besisindo, kepha bukhulu.
- Khetha umkhiqizo wekhwalithi onomaphi amaprotheni noma amaprotheni anamanzi ekubunjweni. Uma ubona ohlwini lwasoya
amaprotheni, kungcono ukwenqaba i-geyner enjalo. - Hlola inani leshukela eliqukethe. Qaphela ukuthi ama-carbohydrate alula aholela ekukhulupheni, ngakho-ke khetha okukhethwa kukho lapho uzobona khona ama-carbohydrate ngenani eliphansi le- glycemic .
Ochwepheshe bathi uma ukhetha inzuzo, kufanelekile ukucubungula inkathi yokuqeqesha. Isibonelo, ekwindla ukhetha okuthandwa ngumkhiqizo wekhalori, kodwa kusukela ebusika uqala ukushintshela ekukhethwa kukho nge-carbohydrates engaphansi. Entwasahlobo kuyadingeka ukusebenzisa amaprotheni anamanzi futhi ngehlobo ungabona esibukweni umzimba omuhle futhi ukukhululeka.