Gainer - abin da yake da shi? Gainers: reviews na likitoci, price, illa

Ta yaya sauri samun tsoka taro kuma har yanzu da isasshen makamashi domin inganta nauyi horo? Don warware wannan wuya aiki zai taimaka Creatine. Reviews likitoci game da mafi kyau. Godiya ta zuwa ga daidaita abun ciki na carbohydrates da kuma gina jiki, wannan abinci kari ya zama ba makawa ga 'yan wasa.

Gainer: abin da yake da shi?

A cikin wasanni abinci kasuwar ne daya daga cikin mafi tasiri abin da ake ci kari - nauyi gainer. Mene ne shi da kuma yadda yake aiki? 50-75% na azumi da kuma jinkirin carbohydrates , kuma 50-25% gina jiki - wannan shi ne rabo cewa ba tsokoki abinci mai gina jiki ga ci gaban da wani isasshen adadin "man fetur" ga horo.

cikin mafi ingancin ana amfani da gainers, sosai tsarkake sunadaran da kuma sauƙi digestible carbohydrates, da kuma bitamin da kuma ma'adanai cewa goyi bayan lafiya. Har ila yau, shi ne hada da kitse da kuma enzymes da taimakawa ga ingancin aikin gainer. Wasu masana'antun inganta ingancin abinci ƙari da hada a cikin abun da ke ciki na keratin - wani sa na tasiri mataimakin tsoka.

Babban gasa ga m gina jiki kari - nauyi gainer. Its farashin jeri daga 800 rubles da kilogram, wanda shi ne kusan sau biyu mai rahusa fiye da gina jiki. Duk da haka, da furotin da kanta da kuma a Gainer ne sau da yawa m. Daya daga cikin mafi kyau sinadirai masu kari a cikin rabo "farashin-quality" - Mass-gainer.

Wa ya kamata?

Kamar yadda aka ambata a sama, gainer for tsoka taro ne ba makawa. Kuma, ba shakka, cewa shi ne waɗanda suka nufin a tattara shi. Wannan sinadirai masu kari ne ma dace ga wadanda suka a lokacin horar da abubuwan shafe tsawon aerobic aiki - 'yan wasa,' yan wasan kwallon, kwando 'yan wasa. Gainer cin abinci kafin horo, gasar ko wasa, za ka iya samun wadata na makamashi na dogon lokaci da kuma ajiye ikon har zuwa karshen wasan.

Har ila yau, saboda da babban abun ciki na carbohydrates, wannan abinci kari shi ne manufa ga wadanda suka yi wani tsanani metabolism da aka ba karkata zuwa corpulence. A rage cin abinci na 'yan wasa a yarda mafi girma abun ciki na carbohydrates. Domin mutanen da suke yiwuwa ya zama kiba, shan gainer zarar juya a cikin jiki mai, maimakon tsoka girma.

Waɗanda suka ba su iya ci cikakken ko'ina cikin yini, shi ne ma amfani gainer. Mene ne hanya mafi kyau don yin sama da makamashi reserves, bãbu shakka a cikinsa. Duk da haka, ya maye gurbin abin da ake ci kari duk da abinci ba dole ba ne. Kada ka manta da cewa jiki yana bukatar a daidaita cin abincin nasu - bukata da yin amfani da sunadarai, fats, carbohydrates, muhimman bitamin da kuma ma'adanai, wanda za a iya samu daga abinci.

Ashe, akwai wani illa?

Tarihin kẽwayãwa 'yan wasa shan gainer cewa shi barnatar da rinjayar da namiji iko. Duk da haka, da abubuwan da ake bukata ga irin wannan ra'ayi ba. Idan muka nazarin abun da ke ciki na abinci Additives, ba ji ba gani, ba more na wani abu da ya shafi haihuwa aiki, a can ba a samu.

Duk da haka, ya kamata ka yi da hankali, shawarci likita kafin sayen gainer ga waɗanda suka yi da hali to ciwon sukari ko matsalolin da pancreas. High matakan sukari a cikin abinci ƙari iya haifar da rikitarwa.

Idan kana da wani m narkewa kamar fili, da zai iya haddasa bloating ko hanji cuta. A wannan yanayin, gwajin da kashi a cikin shugabanci na ta raguwa ko nauyi gainer saya daga wani manufacturer.

A kan dukan, ba za ka iya damu game da yiwu kasada, don amfani a matsayin abin da ake ci kari Creatine. Reviews likitoci kawai magana a cikin ni'ima. A yawan nazarin sami wani tabbatacce sakamako a kan tsoka girma kari kuma sauran nauyi riba, kuma babu wata cũta kiwon lafiya.

a lokacin da ya dauki

Dauki gainer yawanci sa'a kafin ka motsa jiki. Wannan zai taimaka duka daga cikin horo da kuma ba sosai ji gajiya. Har ila yau, amfani da gainer kafin horo hana lalata a tsoka nama saboda da amino acid cewa samun a cikin jiki. Duk da haka, idan manufar da horo - don a ƙona kitsen taro, da yin amfani da abinci Additives ba zai taimaka a cimma shi, kuma zai ma tsoma baki tare da wannan tsari.

Bayan minti 15 na motsa jiki yana buɗewa da ake kira gina jiki-carbohydrate taga. Idan ka sha gainer a cikin wannan lokaci lokaci, da furotin da nan da nan za a samu ta hanyar jiki da kuma za a yi niyya ga maido da microtrauma a tsoka, kuma ta haka ne za su bayar da gudunmawarsu ga ci gaban da kuma toshe aiwatar da halaka su.

Yabo don amfani

Masana'antun bada shawara ƙara zuwa ga rage cin abinci gainer sau daya a rana. Za ka iya kullum kudi na 100-150 grams ko'ina 5-7 allurai da abinci a ko'ina cikin yini. Har ila yau, wasu kocina bayar da shawarar shan gainer sau biyu a rana - a cikin na farko abun ciye-ciye bayan karin kumallo da kuma bayan horo. Idan wannan rana ku hutawa daga jiki aiki, sa'an nan na biyu Hanyar - wani abun ciye-ciye da rana.

Tsarma bushe foda gainer shawarar ruwa, madara ko 'ya'yan itace. Ƙara ruwa, ka samu kawai wani dandano ƙari, madara, ƙara adadin furotin, ruwan 'ya'yan itace - carbohydrates.

Taba wuce da kullum kashi da cin gainer. Wannan shi zai iya sa illa, dole ne ka kasance a cikin shakka.

Home gainer

Domin magoya na duk halitta cikakken shiri na m abinci kari da hannuwansu. A mafi kyau gainer ga salla - samar a cikin gida kitchen. Its amfani shi ne ba kawai cewa za ku zama m da ingancin kayayyakin ga wata hadaddiyar giyar, amma kuma za a iya zabar ga dukan mai dandano gainer kuma ya sarrafa su menus.

Prescriptions hada haka daidaita sunadaran da carbohydrates na 1: 3. Babban aka gyara cewa yin up wani hadaddiyar giyar - wani tushe (madara, ruwa kiwo kayayyakin, juices), sunadarai a cikin nau'i na gida cuku, qwai, madara foda da kuma jinkirin carbohydrates - zuma, 'ya'yan itãcen marmari, hatsi.

Saboda haka, dauke da makamai a mahautsini da kuma araha sa na kayayyakin, da muka ci gaba da shirye-shiryen da amfani ga kiwon lafiya cocktails. A biyu da minti - kuma ya shirya don m gida gainer. Farashi da ta samar a naka kitchen zai zama kadan. A Hanyar da shiri na duk girke-girke ne guda - su ajiye kayayyakin a mahautsini ko blender da kuma Mix sosai. Saboda haka, akwai kawai dole sinadaran da za su satiate jiki sunadarai da carbohydrates, kuma zai ba da makamashi domin 'yan sa'o'i.

girke-girke gainer

girke-girke 1

• 200 grams cuku (0% m)
• 3 tablespoons zuma
• 30 g na gyada
• 2 ayaba
• 200ml madara

girke-girke 2

• 100 g na soya
• 200ml madara
• 1 banana
• 100 ml na ruwan lemon zaki
• 2 tbsp. l. fructose

girke-girke 3

• 250ml madara
• 4 kwai fata
• 2 tablespoons rasberi jam
• 150 g na innabi
• 60g porridge

girke-girke 4

• 100 g na soya
• 150 ml na ruwan lemon zaki
• ½ banana
• Juice na ½ lemun tsami
• 1 tablespoon jam

girke-girke 5

• 1 kofin cream (10%)
• 200ml madara
• 2 ayaba
• 6 quail qwai
• 2 tablespoons rosehip syrup

Fi son in saya gainer ko shirya kansa - da zabi ne naki. The darajar da kuma amfanin da shi ba zai canza.