Namuhla sifuna ukukutshela ukuthi singaphika i-geyner ngezandla zakho.
Ngaphambi indaba yokwenza i- geyner , ake sikhulume ngalokho i-geyner ejwayelekile, ngenhloso yanini nokuthi ubani okufanele ayithathe.
I-Gainer ibhekisela kwimikhiqizo yemidlalo yokudla. Ngokungafani namaprotheni, akuqukethe amaprotheni kuphela, kodwa futhi nesilinganiso esikhulu sama-carbohydrate. Okufanelekile, i-geyner akufanele iqukathe amafutha noma okuqukethwe okunamafutha kufanele kutholakale ku-zero.
Ijainer iyadingeka kulabo abagijimi abazibekela umsebenzi wokuthola isisindo. Okuphumelela kakhulu ukwamukela i-geyner kungakapheli amaminithi angu-30 ngemuva kokuqeqeshwa kwamandla (kungcono ukuvala iwindi le-carbohydrate). Imisipha yakho izokwazi ukwakha izitolo ze-glycogen. Iprotheyini izoba ngcono emzimbeni, futhi ngenxa yokuqukethwe okuphezulu kwekhalori yalo mkhiqizo, uzobuyisela ngokuphelele ukulahlekelwa kwama-calories ngemuva kokuqeqesha.
I-gainer, njenganoma imuphi omunye umkhiqizo wezokudla kwezemidlalo ingathengwa ezitolo ezikhethekile. Ngaphezu kwalokho, kunezinhlobo eziningana ze-geyser ezithengiswayo:
- Kulabo abanomzimba we-ectomorphic, ukuthola isisindo kubo kuyinkinga enkulu yokusebenzisa isisindo somzimba ngeprotheyini ne-carbohydrate isilinganiso sezingxenye ezingu-1 kuya kwezingu-3. Futhi le-cocktail ifanele abathandi ukuba bachithe ehholo nsuku zonke.
- Kubanikazi bomzimba we-mesomorphic (bangabantu abanokuphakama okuphakathi nendawo yokuphila, kulula kakhulu ukuba bazuze isisindo kunesigaba sokuqala sokwenza isisindo), kufanelekile ukunaka imixube ne-isilinganiso samaprotheni kuya kwe-carbohydrate njenge-1 kuya ku-2 noma, uma uthola isisindo kalula, 1 kuya ku-1 .
Yiqiniso, ukudla kwezemidlalo futhi, ikakhulukazi, i-geyner, akusizi eshibhile. Ngakho-ke, sizojabula labo abangathandi ukukhipha - ungalungisa ihomeri ekhaya! Yiqiniso, ibhalansi enhle kangaka, njengama-cocktails okwenziwe ngomumo, ayikwazi ukufezwa, futhi amaprotheni, alungiselelwe ngokuzimela, ngeke aphakame kakhulu. Kodwa i-geyner, ephekwe ekhaya, kunomunye oyedwa omkhulu - uhlale wazi kahle ukuthi yini ekubunjweni.
Iresiphi elula ye-cocktail ye-geyner ekhaya ibisi elisekelwe.
Sithatha ubisi 2.5% cishe ama-0.5 amalitha. Ubhanana obubomvu - izingcezu ezingu-3. Sizofaka iphasela le-cottage shizi (ama-gramu angu-150), kungcono ukuthatha amafutha. Dlulisa amantongomane amancane - kungama-gramu angu-30 futhi ngokuphuzwayo athuliswa uju - ama-3-4 wezipuni. Konke lokhu kuhlaselwa ngokucophelela. Engxenyeni eqedile, cishe amakholori angu-1100 nango-1 litre yevolumu. Le cocktail ihlukaniswe izikhathi ezintathu futhi ujabulele okuhlwabusayo, futhi okubaluleke kakhulu, isiphuzo esiwusizo.
Enye indlela yokwenza i-geyner yasekhaya ngokusekelwe ku-cottage shizi. Sidinga isigamu se kilogram ye-cottage shizi engenamafutha. Thelela kuwo amagremu angu-100 we-kefir ngamanoni we-2.5. Sithumela khona ama-gramu angu-200 we-melon evuthiwe, i-apricot jam - izipuni ezintathu kanye nengxenye yeglasi ye-apricot noma i-peach nectar. Engeza amagremu ama-50 we-cashew ne-oatmeal. Yonke into. Kule nguqulo, sinalo ilitha lomthamo we-geyner oqediwe futhi cishe ngama-calories angu-1200. Phinda uhlukanise ngezimpendulo eziningana.
Njengoba ubona, ukupheka ihomere ekhaya ekhaya kulula, ungabonisa ukucabanga kwakho bese uzama inhlanganisela ehlukene nokuthanda. Khumbula imithetho eyisisekelo yokupheka i-geyner ekhaya:
- Kwesinye isabelo kufanele sibe ngo-10, futhi mhlawumbe kusuka kuma-gramu angu-20 weprotheni. Ukuze wenze lokhu, faka ubisi, ubisi powder, amaprotheni, i-cottage shizi, umhlophe weqanda, njll.
Ithiphu: indlela yokwenza amaprotheni giner - uxube ngejusi nejamu. Konke, i-geener esheshayo isilungile. - Hlanganisa futhi ama-carbohydrate ashintshwe kalula kusuka ku-30 amagremu ukukhonza ngamunye. Lapha, inkululeko ephelele - izithelo ezinhle namajikijolo, ujamu, imifino kanye noju, amantongomane nezithelo ezomisiwe, kanye nama-sweet and nectars. Ukuze uthole ukunambitheka okungaphezulu, ungase futhi wengeze izinongo eziphukayo, kanye nelekholethi kanye ne-cocoa.
Sebenzisa amajikijolo nezithelo kuqala, khetha imikhiqizo yekhwalithi ephezulu. Kulesi simo, umzimba wakho uzothola konke okuhle, futhi uzobona umphumela omuhle we-cocktail geyner.