Abazuzi bezinto zokuqashwa ngamatyala - ingozi kunye nokuzuza

Ukufikelela kwiziphumo ezilungileyo ekuqeqesheni, abaninzi abantu basebenzisa abagijimi, abadibanisa amaphulo amabini abaluleke kakhulu. Okokuqala, baneeshukela ezikhethekileyo, oko kukuthi, i-carbohydrate, enika amandla okuqeqeshwa. Okwesibini, ukubunjwa kwabazuzi asetyenziswayo ngexesha loqeqesho olubi kuquka iiprotheni - izinto eziyintloko zokwakha, ngenxa yokukhula kobuthambo. Namhlanje kukho uluhlu olubanzi lwemveliso, ukuze ufumane iziphumo ezilungileyo, kufuneka wenze ukhetho olufanelekileyo.

Ukusetyenziswa kunye nokulimala kwindleko yesisindo sokuzuza ubuninzi

Ukuthetha ngokubunjwa kwalo mveliso, kubalulekile ukuba siqaphele ukuba kukho izithako eziphezulu zobungakanani, sinobuchule kuphela kwiindlela ezintle zokukhetha. Ukubunjwa kwala ma-gayers kufaka amaprotheni kunye noshukela obunzima, ongenalo i-taste and sweet quickly in the body. Ukongezelela, ziqukethe iivithamini ezahlukeneyo, kunye namaqabunga endalo. Inobungozi ingafumaneka kuphela ngokufumana abazuzi bezinto ezibuzayo, apho kukho izithako ezahlukeneyo ezibonakalisa kakubi imeko yezempilo, ngokubanzi. Kufuneka ukuba uqaphele ukuba ukuze ufumane umlinganiselo ofanayo wezondlo, njengalezi ziqendu zolu longezelelo lwezemidlalo, uya kufuneka udle inani elikhulu lokutya.

Inzuzo ekuthathe i-geyner ye-mass mass gain:

1. Ngenxa yokufumaneka kwamavithamini, awukwazi ukuthatha ubunzima obuhlukeneyo. Ezi zinto ziyingenelo zibalulekile kumzimba kwaye, okokuqala, xa udlala imidlalo.
2. Emva kokuqeqeshwa, akukho ukukhathala okuqinileyo, njengoko ukulinganisela kwamandla kubuyiselwa kwizinga eliphezulu.
3. I-geynery yeGangatho ikuvumela ukuba ukhawuleze inkqubo yokwandisa umthamo we-muscle.
4. Ukuncediswa kwezemidlalo kukunceda ukuba ubunzima bomzimba bubuyiselwe ngokukhawuleza, oko kuthetha ukuba intlungu emva koqeqesho ayinakuvakalelwa kakhulu.

Ukufumana isisindo ngoncedo lwe-geyner kunokukhokelela kwiziphumo ezithile. Inqabile kakhulu kunesifo esiswini, kodwa oku kunokwenzeka ngenxa yokunyamezela okanye ngenxa yokusetyenziswa kwe-quality geynerov. Ukuba isongezelelo sephuliwe ukupakishwa, ngoko ngaphakathi kungenako ukufumana iibhaktheriya, ezikhokelela ekutyeni. Abafumana i-calori ephezulu, kwaye ukuba umntu uyayisebenzisa, kodwa engabandakanyeki kwimidlalo enamandla, oku kungakhokelela ekubutheni kwamafutha. Izibonelelo ezinjalo zivumelekile phambi kwezifo zeengtso.

Unokukhetha njani inzuzo enkulu?

Ukuze ufumane inzuzo kuphela ekusebenziseni ezongeziweyo zezemidlalo, kufuneka ukhethe umkhiqizo ophezulu. Xa ukhetha i-additive, cinga oku kulandelayo:

1. Nika ingqalelo kwinani leprotheni, ngoko kufuneka kube ngu-30%. Ngaphandle koko, kuya kubakho ukufumana ubunzima bomzimba, kodwa u-fat.
2. Khetha imveliso esemgangathweni enokuthi i-whey iprotheni okanye iprotheni eyinkimbinkimbi ekwakheni. Ukuba ubona kwoluhlu lweeybean iprotheni, kungcono ukunqaba loo geyner.
3. Hlola inani leswekile equle. Qaphela ukuba i-carbohydrate elula iholele ekutyebeni, ngoko ukhethe okukhethwa kukho apho uza kubona ama-carbohydrates ngezantsi ye- glycemic index .

Iingcali zithi xa ukhetha i-earner, kuyafaneleka ukuba uhlole ixesha loqeqesho. Ngokomzekelo, ekwindla ukhethe ukhetho olungaphezulu kwekharoriki, kodwa ukususela ebusika uqale ukutshintshela kwizinto ozikhethayo kunye ne-carbohydrate engaphantsi. Ngentwasahlobo kuyimfuneko ukusebenzisa iprotheni eyinkimbinkimbi kwaye ngehlotyana ungabona kwisibuko umzimba omhle noncedo.