Gainer - ukudla kwemidlalo

I-gainer iyinhlangano yokudla kwezemidlalo okudingekayo phakathi kwabantu abanobucayi, abazama ukukhulisa ngokushesha amandla. Isici esiyinhloko salesi sithasiselo kungukudla kwamakhemikhalidi (okufika ku-70-90%), okuvumela umdlali ukuba akhulise inani lokuphindaphinda ngendlela ngayinye. I-10-30% esele iyiprotheni, futhi iyasiza ukulungisa kahle izicubu zomzimba. Noma kunjalo, isithasiselo esinjalo asihambisani nomuntu wonke - funda ngalokhu ngezansi.

Ukudla kwezemidlalo: amaprotheni, i-creatine noma i-geyner?

Zonke lezi zinhlobo zezithasiselo zithandwa kakhulu futhi zisetshenziselwa ukukhokhela umfutho we-muscle nokukhuthazela okwandayo. Umehluko ukhona ekubunjweni nasezimweni zabo:

1. Amaprotheni amaprotheni ahlanzekile aqala ukudla futhi avuselele imisipha. Kungathathwa ngabesilisa nabesifazane. Kuphephile kuwo wonke umuntu ongahlupheki ngokungahambisani neprotheni.
2. I-Creatine yinto eyenziwe yinto eyenziwe ngumzimba kusuka kuma-amino acids lapho iprotheyini ihlukaniswe khona. Ukwengeza kusiza ekunikezeni imisipha ngamandla, futhi ukufaneleka kwayo ukukhula kwamandla nokukhuthazela (ikakhulukazi kulezo zemidlalo lapho kudingeka khona i-jerk emfushane, enamandla - isibonelo, egijima amabanga amancane).
3. I-Gainer - into ehlukile e-oda, umphumela wayo amandla amakhulu esikhathini samakilasi. Uma ethatha isiswane, umgijimi uhlala eqinile futhi avuse imisipha yakhe ngokushesha.

Kuyafaneleka ukuthi, njenganoma yikuphi ukudla okunemidlalo, i-geyner ayifanele wonke umuntu. Okokuqala, kufanelekile ukushiya bonke labo abathambekele ekutheni, abantu abanesisindo esiningi nabesifazane abangahlanganyeli emidlalweni yamandla. Ngenxa yobuningi bama-carbohydrate, lokhu kudla kuphezulu kakhulu kilojoule, okusho ukuthi kunengozi yokuthola noma yokwandisa izicubu zamafutha emzimbeni onesilinganiso esingalungile.

Ukudla kwezemidlalo "geyner": ukuthatha kanjani?

Ukwakhiwa kwalolu hlobo lwesengezo kudinga ukusetshenziswa kwezemidlalo kanye ne-geyner kuphela. Uma kungenjalo, ukubukeka kwamafutha kungenakugwemeka. Ochwepheshe batusa izinketho ezinjalo zokungena:

1. Phuza i-geyner imizuzu engu-15 kuphela ngemva kokuqeqeshwa - ukuvuselelwa okusheshayo kwamandla.
2. Ukuphuza i-geyner ngaphambi nangemva kokuqeqesha - ngakho-ke ngesikhathi sezinhlayiya ezinamafutha ngeke kushiswe, kodwa isisindo sishesha ngokushesha.
3. Phuza i-geyner izikhathi ezingu-3-4 ngosuku - lolu hlelo kuphela kubantu abanobucayi abafuna ukuthola ubukhulu ngokushesha ngangokunokwenzeka.

Ijainer ngokuvamile iholela ekukhuleni kwamanoni, kepha kulabo abanokushisa okusheshayo, lokhu akusibi. Uma uqaphela ukuthi inzuzo ikhulu - thatha isengezo kuphela ngaphambi kokudlala imidlalo.