Namhlanje sifuna ukukuxelela malunga nokupheka i-geyner ngezandla zakho.
Ngaphambi kwebali leendlela yokwenza i- geyner , makhe sithethe malunga nokuba yiyiphi i-geyner ngokuqhelekileyo, ngenjongo yanjani kwaye ngubani okufanele ayithathe.
I-Gainer ibhekisela kwimveliso yezemidlalo yokutya. Ngokungafani neprotheni, ayiqukethe kuphela iiprotheyini, kodwa nayo inomlinganiselo omkhulu wama-carbohydrate. Ngokufanelekileyo, i-geyner ayifanele iqulethe i-fat or the content fat it should be zero.
I-Gainer iyimfuneko kulaba badlali abazibekayo umsebenzi wokufumana ubunzima. Eyona ndlela iphumelelayo kukufumana i-geyner engaphantsi kwemizuzu engama-30 emva kokuqeqeshwa kwamandla (kukulungele ukuvala iwindi ye-carbohydrates window). Iimisipha zakho ziyakwazi ukwenza ivenkile ze-glycogen. Iprotheyini iya kuba ngcono kumzimba, kwaye ngenxa yemeko ephezulu yekharikhi yalo mveliso, uya kubuyiselwa ngokupheleleyo ukulahleka kweekhalori emva koqeqesho.
Gainer, njengawo nawuphi na umkhiqizo wezondlo zentlalo unokuthengwa kwiivenkile ezizodwa. Ngaphezu koko, kukho iintlobo ezininzi ze-geyser ezithengiswayo:
- Kwabo abane-ectomorphic physique, ukufumana ubunzima kubo kuyinkathazo enkulu yokusebenzisa isisitja somzimba kunye neprotheni kunye ne-carbohydrate ratio ye-1 ukuya kwi-3. Kwakhona le cocktail ifanelekile kubathandi ukuba bachithe kwiholo nganye imihla.
- Kubanikazi bomzimba we-mesomorphic (bantwini abanokuphakama obude kunye nomzimba, kulula kakhulu ukuba bazuze ubunzima ngaphezu kweyigaba lokuqala ukufumana ubunzima), kuyafaneleka ukubeka ingqalelo kwimimiselo nomlinganiselo weeprotheni ukuya kwi-carbohydrates njenge-1 ukuya kwi-2 okanye, xa uthola ubunzima ngokulula, 1 ukuya ku-1 .
Ewe, imidlalo yokutya kwaye, ngokukodwa, i-geyner, ayinancinci. Ngako oko, siya kuvuya abo bangathandanga ukukhupha - ungayilungiselela ihomere ekhaya! Ewe, ibhalansi enjalo, njengama-cocktails alungiselelwe, ayikwazi ukufezwa, kunye neeprotheni, ezilungiselelwe ngokuzimela, aziyi kuba phezulu. Kodwa i-geyner, ephekwe ekhaya, kukho enye enkulu enkulu-uhlala uyayazi kakuhle into ekhoyo.
Iresiphi elula kakhulu ye-cocktail yasegayidi ekhaya isekelwe kubisi.
Sithatha ubisi 2.5% malunga neelitha ezingama-0.5. Iibhanana ezinobumba - iziqwenga ezi-3. Siza kwengeza iphakheji yetshizi ye-cottage (150 grams), kungcono ukuthatha i-fat-free. Phalaza amantombazana amancinci - malunga nama-gramu angama-30 kunye novuyo oluninzi ngobuncwane - i-3-4 tablespoons. Konke oku kucatshulwa ngokucokisekileyo. Ngomxube ogqityiweyo, malunga ne-1100 khalori kunye ne-1 litre yevolumu. Le cocktail ihlukaniswe ngamaxesha amathathu kwaye iyanandipha into ekhethiweyo, kwaye ebaluleke kakhulu, isiselo esincedo.
Enye indlela yokwenza i-geyner yasekhaya isekelwe kwi-cottage cheese. Sidinga isiqingatha se kilogram ye-cottage cheese engenamafutha. Dlulisa kuyo i-100 grams ye-kefir kunye nomxholo we-fat. Sithumela khona i-200 gram ye-melon evuthiweyo, i-apricot jam - iispuni ezintathu kunye nehafu yeglasi ye-apricot okanye i-peach nectar. Yongeza i-50 gram ye-cashew kunye ne-oatmeal. Zonke i-whisk. Kule nguqulelo, sinalo malunga neyure yombhalo wegyyner ogqityiweyo kunye nama-calories angama-1200. Kananjalo ukwahlula kwiindidi ezininzi.
Njengoko ubona, ukupheka ihomere ekhaya ekhaya kulula, unokubonisa ukucinga kwakho kwaye uzame ukudibanisa okuhlukeneyo kunye nokuthanda. Khumbula imithetho eyintloko yokupheka i-geyner ekhaya:
- Kwesahlulo esinye kufuneka sibe kwi-10, kwaye mhlawumbi ukusuka kuma-gram angu-20 weprotheni. Ukwenza oku, kubandakanya ubisi, ubisi lwe-powder, iprotheni, ushizi wekottage, i-egg white, njl.
Icebiso: njani yokwenza iprotheni giner - xuba ngejusi kunye nejam. Yonke into, i-geener esheshayo ilungile. - Kwakhona ziquka ngokulula kalula i- carbohydrates ephuma kwi-30 grams nganye. Apha, inkululeko epheleleyo-iziqhamo ezintle kunye namajikijolo, i-jam, i-jams kunye nobusi, izityalo kunye nezithelo ezomileyo, kunye nama-sweet juice nama-nectars. Ukufumana ukunambitheka okungaphezulu, unokudibanisa iziqholo ezicoca, kunye necoleta kunye necocoa.
Sebenzisa ii-berries zonyaka kunye neziqhamo kwindawo yokuqala, khetha iimveliso zomgangatho ophezulu. Kule meko, umzimba wakho uya kufumana konke okusemgangathweni, kwaye uya kuphawula impembelelo ye-cocktail geyner.