Me ne mai gina jiki, da kuma lokacin da jiki yana bukatar shi musamman?

A gaskiya wannan gina jiki da aka rubuta a da yawa articles game da lafiya da abinci mai gina jiki na 'yan wasa, a kan rage cin abinci domin su. Protein kwayoyi suna cike da shelves na Pharmacy. Kuma ba mamaki. Protein - wani abu da ake bukata domin al'ada tsoka ci gaba, ci gaba da kuma dawo da. domin bayarwa na amino acid a cikin jiki da kuma gina kayan ciki Kwayoyin, fata, gashi. Sunadaran suna zama dole da kuma rigakafi da tsarin. Wannan shi ne dalilin da ya sa su ci daga abinci yana da muhimmanci ga kowa da kowa, ba kawai 'yan wasa, kociyoyin, adventurers kuma mutane da suka yi ta jiki aiki.

Higher allurai gina jiki

Menene gina jiki - ba kowa da kowa ya sani. Mutane da yawa ne, a cikin ɓata, la'akari da shi a steroid (dangane da janar gabatarwa na gina jiki ga 'yan wasa). Domin 'yan wasa, shi ya aikata wasa na musamman rawa a maido da su tsokoki bayan da wuya da kuma dogon workouts. A 100 kg jiki nauyi, shi bukatar 330 g gina jiki (200 to 300 gr, dangane da kaya tsanani) cewa kwayoyin da aka iya ci gaba da jimre da ƙara jiki aiki. A al'ada yawa na gina jiki da tabbatar da aiki da dukan jiki, kazalika da sauran na gina jiki. 50 kg - 60 g gina jiki. Ganin cewa yawan duk sunadaran zama dole ga mutum a kullum kada ta kasance kasa da 100 grams. Wannan adadin furotin muke samu daga cikin saba kullum rage cin abinci (idan ka ci fiye ko žasa daidai, cikakken).

Protein - Protein ne a high quality, gane a cikin wani nau'i na foda (a abin da ake ci kari), kama da madara foda. Better tunawa a cikin jiki a lokacin al'ada amfani da carbohydrates (for 50 kg jiki nauyi - 200-400 g).

Protein Diet

Daya muhimmanci bayani game da gaskiyar cewa wannan gina jiki shi ne cewa shi ne iya yi ga jiki. Sunadaran kara your metabolism. Idan ka cinye isasshen furotin da kuma carbohydrates, yayin da rage kitse ci ku da sauri da kuma sauƙi sake saita duk karin nauyi da sauƙi. Amma a cimma irin wannan sakamakon zai yi aiki a kan su abun da ake ci: cikin saba kayayyakin ba samar da irin wannan wani rabo daga sunadarai, carbohydrates da fats.

Lokacin da m exertion

Rawa, kazalika da mutane da hannu a aerobics, fitness bada shawarar tada kadan fi al'ada gina jiki abun ciki a cikin abinci: 50 kg - 70 t. Wannan gwargwado wajibi ne ga jiki zuwa rike da kaya, girma tsokoki da kuma kitse "narke".

Lokacin da ikon lodi

The adadin furotin ya kamata a karu zuwa 300 g ta 100 kg jiki a mafi girma lodi (don amfani da furotin a manyan yawa). Abin da ya ba? Lokacin da hadaddun nauyi horar a tsoka yin famfo, da latsa ne babban hadarin da sprains. Wannan musamman da dangantaka da untrained mutane: kwatsam kaya karuwa ne fraught da sakamakon. Kara kira na sunadarai a cikin jiki, da furotin da zai iya kara tsoka jimiri ga danniya (musamman muhimmanci idan muna magana ne game da amfani da dumbbells, motsa jiki da kayan aiki).

Yadda za a samar da jiki da zama dole adadin furotin

Yanzu da yake mun san abin da furotin da kuma lokacin da bukata a high allurai, ya zama dole su san a wane kayayyakin da kwayoyi da aka dauke. Akwai daban-daban -daban na gina jiki: soya, kwai. a high lodi ne musamman zama dole whey, casein. Kamar yadda aka ambata riga, shi za a iya saya a matsayin foda shirya wani cakuda umarnin da abin sha. Ko saya musamman Additives da wani babban abun ciki na gina jiki. Duk da haka, akwai abinci mai arziki a cikin su (nama, kifi, wake, gyada man shanu, whey, cuku, gida cuku da kuma gina jiki powders sayar a Sport hadaddun). Da farko wajibi ne a dogara da su (a low lodi), kuma kawai sai je kantin magani, misali, da furotin da sanduna ko Weider 100% casein for cocktails.