I-Gainer ngumxube osetyenziswa kakhulu kwimidlalo yokutya, equkethe amaprotheni aphezulu kunye nee- carbohydrates, kungekhona ngamavithamini, amaminerali kunye nezinto ezilandelelanayo. Ngenxa yokwakheka kwayo, i-geyner inezixhobo ze-anabolic, ngoko ke isetyenziselwa ukufumana ubuninzi bemisipha kunye nokubuyiselwa ngokukhawuleza emva koqeqesho olusebenzayo.
Ukuchaneka njani ukusela i-geyner?
Kubalulekile ukwazi nokuqonda indlela engcono yokusela ngayo i-geyner kwaye xa kulungile ukusela i-geyner.
Ukuze usebenze kakuhle, kunconywa ukuthatha i-100-150 g ye powder, ukuyihlutha ku-300-500 ml ye-liquide ekhethiweyo kwaye uqhube kakuhle uze ufumane ubunzima obufanayo. Ukuze usebenzise iipropati ze-geyner ngokubanzi, kuyimfuneko ukuyiphuza ngale ndlela ilandelayo:
- emva kwesidlo sasekuseni, ukufumana umrhumo wamandla ngosuku malunga neendleko zeekhalori;
- 1-2 iiyure ngaphambi kokuba usebenze ukuze wenze kube ngempumelelo ngangokunokwenzeka;
- 20-30 imizuzu emva kokuphela koqeqesho ukuqinisekisa ukukhula okunamandla kweesundu kunye nokutshintshwa ngokukhawuleza kweeprotheni ezisebenzisiweyo kunye ne-carbohydrates;
- Kwakhona kunokwenzeka ukusebenzisa i-geyner yonke imini, umzekelo, ukuba akukho nhlobo yokutya okuqhelekileyo, kwaye i-regimen yokutya inikeza inani elithe ngqo lezimkelo.
Ngokusebenzisa i-geyner, kucetyiswa ukuba kusetyenziswe amanzi amaninzi ukwenzela ukuba izinto eziyimfuneko azihlanjululwanga ngokukhawuleza kwaye ukunyusa kwazo kukunyuka. Kusebenza kakhulu ukuthatha i-geyner ngokudibanisa ne-creatine. I-carbohydrate kunye neeprotheni zinceda ekugqibeleni ukulungiswa kwezinto zokudala, ezichaphazela kakuhle iziphumo zokuthatha ezi zinto ezinzima.
Kubantu abanelungelo lokuzaliseka, kuyacetyiswa ukuba bayenqwenela ukwamukela i-geyner kwaye bayifake indawo yeprotheni ukwenzela ukuphepha ukuxhamla okungathandekiyo akufumani ngeendleko zemisipha, kodwa kwintlawulo yeoli.
Ndingathabatha njani intombazana engumfazi?
Izizathu zokuthi kutheni amantombazana athatha i-geener ahluke kakhulu. Oku kulahleka kwesisindo, kunye nesethi yoluntu, kunye nomnqweno wokuphucula okanye utshintshe umlo. Ngendlela efanelekileyo, unokufikelela kwisiphumo esifanelekileyo.
Indlela yokusela intombazana egxininci iya kuxhomekeka kukuphi uhlobo lwefuthe elindelekileyo ukusuka ekumiseni kwakhe. Ukufumana ubunzima (kubandakanywa ngenxa yeoli), i-geyner inxila ama-2-3 ngamaxesha, okanye ngaphezulu. Ukuba udinga ubunzima bomzimba, ngoko awukwazi ukwenza ngaphandle koqeqesho olunenjongo. Kubalulekile ukwenza isicwangciso sokuqeqesha, ukhethe umthamo kunye nenani leemiboniso ezinikezelwe ngophawu lomntu, kunye neempawu zomntu ngamnye. Ukulungiswa kwesibalo, kuyafuneka kwakhona ukuba ukhethe inani elichanekileyo kunye nexesha lokumkela kwaye uhlawule ngakumbi ukuzithobela kumaqela athile omzimba. Imithetho yokusetyenziswa kwimiba emibini yokugqibela ayifani nahlukileyo kwiimeko eziqhelekileyo.
Ngaba kulungile ukuba uphuze i-geyner?
Ukuze ufumane impendulo yalo mbuzo, makhe sijonge kwiingxaki kunye nemiphumo emibi ye-geyner.
I-Gainer yinto yemvelo efunyenwe ngenxa yokuxuba amaprotheni kunye ne-carbohydrates, ngoko ukuthetha ngengozi yayo kufana nokuthetha ngeengozi zokutya. Ngokuqhelekileyo, kuyafaneleka ukuhlawula ngenxa yokulinganisa kunye nexesha lokusetyenziswa kwayo, ukwenzela ukufezekisa umphumo ophezulu.
Phakathi kweempembelelo ze-geyner ezincinane zokuphazamiseka kokugaya okanye ukunyamezela ngabanye kwiimeko ze-pancreatic disease. Kwakhona, ukuba i-geyner igcinwe ngokungalunganga kwiindawo ezinomsila ophezulu, amathuba okuveliswa kweebhaktheriya ekunyuseni kwemveliso, enokubangela ukuba kubekho ukutyhefu kokutya, kodwa oku kusebenza nakweminye imveliso.
Ngenxa yokwazisa okuphantsi, iingcali ezininzi zibonisa ukuba iziphumo ezimbi kwi-geyner ngohlobo lomonakalo ezintsheni, isibindi, intliziyo, ukubonakala kobuthathaka, nto ayikho into engafanele ithathelwe ingqalelo.
Iziphumo zophando zangoku zibonisa ukuba izongezelo zeeprotheyini zikhethwa kakhulu kwi-mass mass gain than geyner. Ezi zigqibo zisekelwe ekubeni into eyongezelelweyo ye-carbohydrates kunye nama-proteine kumlinganiselo we-25/50 g ayikho into eyenziwa ngokuba yintsebenzo ye-anabolic kunokudliwa kwama-25 g weeprotheyini (izifundo eziqhutywe yi-Staples AW ngo-2011).