Nawuphi na umdlali ophezulu uyazi ukuba i-geyner yiprothini ene-carbohydrate, kwaye kukho enye yesithathu yeeprotheni kuyo. Oku kukutya okuphezulu kweekhalori, okukuvumela ukuba ubeke ngaphezulu kwindawo yokuzivocavoca, ukwandisa amandla kunye nokunceda ukwandisa ubunzima bomzimba. Cinga ukuba uphuze njani i-geyner.
Ngaba kunokwenzeka ukusela amantombazana geyner?
Kwi-geyner engumlinganiselo we-15% - i-protein ye-30% kunye ne-50% -70% ye-carbohydrate. Ngulo mlinganiselo wecandelo elivumela ukuba ufumane amandla amaninzi ekuqeqesheni. Nangona kunjalo, ngenxa yokubunjwa kwawo, kwanamadoda enza umsebenzi onzima awanakuphepha rhoqo ukunyusa amafutha. Akukhuthazelwanga ukuba amantombazana athathe inxaxheba kuwo: i-metabolism ngokwemvelo isebenza ngokucothayo kunamadoda, kwaye le ndlela iphezulu yeekhalori inokubangela ukunyuka kwinqanaba leoli, okungenakwenzeka ukuba ibe nomphumo onqwenelekayo kumntu. Nangona kunjalo, abanye abantu basela-kodwa ke kuphela xa kuqhutywa uqeqesho oluqhelekileyo kunye nemithwalo ephezulu.
Ukongezelela, i-geyner ayikhuthazwa kubo bonke abantu abaxhomekeke ekutyeni.
Ndifanele ndiyisele nini i-geyner?
Iingcali zicebisa ukuthabatha umxube 1.5 iiyure ngaphambi kokuba usebenze ukuze uzalise amandla okugcina amandla kunye nokwandisa ukusebenza nokusebenza koqeqesho. Akuyi kuthi kuphela ukunyuka kwamandla, kodwa kunye nomda wokunyamezela.
Enye indlela yokuthatha i-geyner ukuyisebenzisa endaweni yokutya kwiimeko apho ungenalo ithuba lokufumana ukutya okuqhelekileyo.
Uza kusela njani i-geener?
Xa uthatha i-geyner, khusela umzimba ukuba ungadli amanzi kwaye uphuze amanzi amaninzi. Thatha i-geyner yemihla ngemihla, kwaye kubalulekile ukubala ngokuchanekileyo, ngaphandle koko ubunzima bakho buya kukhula ngokukhawuleza.
Nika ingqalelo kwimimiselo yokudla kwimihla ngemihla yegyyner kwiigremu esekelwe kwisisindo.
| Amandla / ubunzima | 50 kg | 60 kg | 70 kg | 80 kg | 90 kg | 10 kg |
|---|---|---|---|---|---|---|
| Ixesha eli-4 | 80 | 92 | 104 | 116 | 128 | 140 |
| Ixesha eli-3 | 90 | 106 | 122 | 138 | 154 | 170 |
| Ixesha eli-2 | 100 | 120 | 140 | 160 | 180 | 200 |
Ungadluli ama-dosages ebonisiweyo - awuyi kufumana enye kuyo, kodwa unokukwazi ukufumana ubunzima. I-geyner ehlanjululwayo kwixabiso elincinci lomsi, ubisi okanye amanzi abandayo. Qaphela, emanzini ashushu iprotheni ilahlekelwa iipropati zayo, kwaye, ngokwenene, bulala inxalenye yemveliso.
Zingaphi kangangoko ukusela i-geyner?
Kungakhathaliseki ukuba yeyiphi intsuku yakho yokutya, kukulungele ukwahlula zibe zimbini. Isiselo sokuqala njengesidlo sasekuseni (ngaphambi kwesidlo sasemini), kwaye yesibini - emva koqeqesho . Ukuba akukho qeqesho, yiyifake esikhundleni sayo nge-snack.