The yakanakisisa gainer: kuongororwazve mitambo kudya nyanzvi

Broad pamapfudzi, akamutsa ake biceps, pecs okuyamura, dzakatendereka simba ... sei kuzadzisa sei, kana kunyange uremu mishoma kurovedza inoramba panguva iyoyo yakati sandara, uye vanoda kuti awane hope - kuwedzera tsandanyama kukura nokuda ndarayira? Ipapo imwe nzira - tora gainer. A ongororo pamusoro chigadzirwa ichi rinowanika forum zvose pamusoro mitambo kudya kunovaka. Asi dzimwe nguva chinonyanya dzinopesana pfungwa.

Chii gainer?

The zita rinobva Chirungu "pfuma" - vawane uremu. Musimboti mitambo chikafu ichi yakakurumbira chigadzirwa rinogona kurondedzerwa se "mambure simba", sezvo musanganiswa dzinongoitika zvinovaka muviri voga uye ndakanatswa nezvokudya kunonyanyisa kutsigisa igwa, akadai Somuenzaniso fibers. Makabhohaidhiretsi, mapuroteni uye mafuta ari kusanganiswa anorema gainer dzimwe zvikuru kupa muviri kukurumidza recharge uye saturate tsandanyama napo.

Sei gainer

Kana pamberi Workout tora Creatine kuti tsandanyama yakatarwa, achiumbwa mukati tsandanyama akasununguka amino acids kuti zvinokosha kuti muviri panguva tsandanyama sunga. Nemamwe mashoko, kuuya simba ndechokuti anobvumira tsandanyama kutambisa simba pasina kupedza pamusoro pamusaka zvinhu.

Pashure rinonetesa muviri nokukurumidza muzadze mumatanda yakarasika macalorie, kana iwe chete kunwa gainer: Review of vatambi kunoratidza kuti tsandanyama zvikure kana muviri zvakazara akapora. Gainer pakarepo pashure kudzidzisa mabasa ave regenerator kuti tsandanyama, vakakurumidza Kutsiva simba.

Asi tinogona kunwa gainer zuva Somuenzaniso, pamwe zvatinosiita hurumende kuti zvokudya? mitambo zvokudya nyanzvi anopindura kuti nzira inoenderana nechinangwa nomutambi. Kana kwetsandanyama inokura havaratidzi, uye tinofanira kuwedzera macalorie, ndiyo nyaya kana uchifanira kugara kutora gainer. Zvakaongororwa nevaya vanoita izvozvo zuva rose, yakananga - the chap kwakavabatsira kukunda Chipingamupinyi kurega kunotanga, apo tsandanyama kukura amira. Chii chinokonzera izvi? The Kuronga chigadzirwa.

Chii gainer

Zvakakwana kuti zvinhu muna Gainer, apo makabhohaidhiretsi anopfuura 2-nedanga mapuroteni uye mafuta - 2 nguva duku pane mapurotini. Asi musika anopa nzira: vane zvizivikanwe, apo carbohydrate mukuru kana muduku pane reshiyo ichi, kana ane makabhohaidhiretsi ne pasi uye yakakwirira glycemic indekisi.

Mapuroteni akaumbwa gainers uyewo akasiyana: mune mapuroteni dzakakwirira zvoutachiona azvipire (chakarurama BV104-159) - vari kukurumidza kunyura uye ane hwakaderera (BV 100 uye pazasi) - iri puroteni muviri kuchaita kubata zvishoma nezvishoma.

Sei kusarudza zvakanaka uremu gainer

Saka, kusarudza chigadzirwa kuva zvakakomba chaizvo, kuisa yakananga chipfuro. Kana kurema "anononoka" makabhohaidhiretsi zvinganaka kurara, asi kana unofanira kupisa mafuta, ari carbs vari vaifarira gainer ne pasi glycemic indekisi.

How kusarudza zvakanaka uremu gainer? Zvakaongororwa nenyanzvi mumitambo muviri kuti vave nechokwadi kuti zviri nani kuti kusarudza chigadzirwa pamwe yepamusoro mapuroteni uye zvakakwana huru zvinoriumba - 25-30% mapuroteni, 15-30% mafuta, makabhohaidhiretsi, mavhitaminzi, zvicherwa, akasiyana zvicherwa kuti zvinodiwa kuti muviri zvakakwana . Saka, kukurukura pasuru gainer, zvakakosha nyatsofunga kwete chete kwayo sezvamunoita asiwo pakuenzanisa muviri.