Mafi kyaun geyner: bukatun don abun da ke ciki, shawarwari don amfani da hade da sauran addittu

Sau da yawa sababbin masu zuwa ga gina jiki wadanda suka zo gidan motsa jiki ba su san amsoshin tambayoyin da yawa ba. Yaya daidai don yin waɗannan ko wasu kayan aikin? Abin da rage cin abinci don cika da? Sau nawa a mako zanyi karatu? Kuma mutane da dama, da yawa ... Za mu ba da wannan labarin zuwa abinci mai gina jiki, wato abinci mai gina jiki da kuma kayansa - da geyneru.

Menene kayan abinci mai gina jiki? Yawancin masu farawa sukan rikita shi tare da kwayoyin cutar anabolic, wanda yake da tasiri sosai ga tsarin kwayoyin halitta. Duk da haka, a gaskiya ba haka bane. Sports abinci mai gina jiki - shi ne mai da ake ci kari da cewa yakan taimaka wa dan wasa yin sama da m kudi na carbohydrates da kuma gina jiki, wanda su ne don haka dole a daukar ma'aikata na tsoka taro. Yanzu muna da cikakkun bayanai game da kayan haɗin gwiwar haɗin gwiwar-carbohydrate-protein, wanda yawancin ginin da masu amfani da wutar lantarki suke amfani da shi "a kan taro."

Mafi kyaun geyner ya kamata a cikin abun da ke ciki da kashi 60-70 bisa dari carbohydrates da furotin na kashi 20-30. Ba lallai ba ne don gane mai karfin da furotin, domin a karshen, kashi 80-90 ne aka lissafa shi ta furotin. A matsayinka na mai mulkin, maltodextrin yana zama tushen asalin, wanda ya ƙunshi kwayoyin glucose. Wannan fasalin ya bayyana babban abun da ke cikin calories a cikin wani hadaddiyar giyar da aka shirya da kuma babban aiki na mai karfin kayan karba shi ne karuwa a cikin nauyi. Duk da haka, akwai "amma" daya. Ba a shawarci masu ba da izini su dauki endomorphs, wato, mutanen da ke da ikon haɓakawa da sauri kuma suna da alaka da ƙananan haɗarin jari. Wa] annan 'yan wasa sun fi amfani da amfani da furotin da wadansu kari (BCAA, glutamine, creatine). Aiwatar da shi ya zama nan da nan bayan da wani motsa jiki, a lokacin da ka bude wani "furotin-carbohydrate taga". Zaka iya kuma kafin horo, don samar da jiki da makamashi, wato, carbohydrates.

A mafi kyau gainer for tsoka kafa version BB.com - "Cyto Gainer" daga kamfanin CytoSport. Duk da haka, wasu masana'antun sune mahimmanci: Mafi kyau, Dymatize, MuscleTech da sauran sanannun alamu. A zamaninmu, damuwa game da sayen ba shi da daraja, saboda yanzu kasuwa yana da kyakkyawan zaɓi na abinci mai gina jiki daban-daban. Mafi kyaun geynerov zai bambanta a cikin kuɗin daga 1200 zuwa 1700 rubles don kilogram 2.5.

Ga wadanda suke da matsalolin kudi, yana yiwuwa a saya mai karfin nauyi ta nauyi. A wannan yanayin, saboda adadin kuɗin da za ku saya rigan kilo 5-6, wanda kuke gani, yana da matukar amfani. Duk da haka, akwai nakasa guda daya: a matsayin mai mulkin, a cikin irin wannan geyner, adadin bitamin an rage zuwa mafi ƙarancin, kuma adadin sunadaran baya wuce kashi 20 cikin 100. Saboda haka, mafi kyaun geyner alama ne. Amma yin amfani da nauyin nauyi ba zai sa ku jira sakamakon da ake so ba.

Gainer yana da amfani ga 'yan wasa kawai a yayin lokacin daukar ma'aikata. A kan "bushewa" yana da mummunar cutarwa, saboda yiwuwar shigar da kitsoyin mai karfin jiki, wanda mahalarta zasu rasa. Kamar yadda aka ambata a sama, mafi kyaun geener ya kamata ya kasance a cikin abun da ke ciki game da nau'in gina jiki na 20-30 grams, sabili da haka, hada haɗin da aka samu tare da karɓan furotin, za ku tabbatar da mafi dacewa daga abinci mai gina jiki. An riga an tabbatar da tasiri irin wannan haɗin, ta hanyar, an tabbatar da kimiyya. Amma ko yaushe kana bukatar sanin ma'aunin. Idan kun haɗu da abinci mai gina jiki, to sai a dauki geyner sau 1, da kuma gina jiki sau 1-2, dangane da bukatun jikinka da yawan kuzari.