IGainer: kuyini kwezemidlalo okunomsoco futhi yini inzuzo?

Inzuzo isengezo sokudla okunomsoco kwezemidlalo okunomsoco, okubandakanya ama-carbohydrate namaprotheni, enomugqa oqinile osekela okwakuqala. Isetshenziswa ngabasubathi abaqeqesha ukukhulisa imisipha. Isengezo sikuvumela ukuthi wandise okuqukethwe kwekhalori ekudleni kwansuku zonke komsubathi ozivocavoca kakhulu.

Igama "gainer" elihunyushwe lisuselwa esiNgisini lisho - "nzuzo", "ukubusa". Ngamazwi alula, umzuzi uyinhlanganisela ekuvumela ukuthi ugcwalise ukusilela kwekhalori ngemuva kwenkcitho enkulu yamandla.

Ngubani odinga umkhiqizo onjalo futhi ngani?

Ukuze siqonde kahle ukuthi yini inzuzo ekudlaleni kwezemidlalo, kufanele sithole ukuthi ngubani oyidingayo nokuthi kungani:

• Ikuvumela ukuthi wandise inani lezitolo ze-glycogen esibindi. Kusuka ku-glycogen lapho umgijimi edonsa amandla ngesikhathi sokuqeqeshwa okunamandla;
• Ibhala ngaphezulu ukusilela kwekhalori ekudleni;
• Ikuvumela ukuba wakhe imisipha ngokushesha;
• Kuvalwa iwindi le-protein-carbohydrate elivela ngemuva kokuqeqeshwa kwamandla;
• Ukusheshisa izinqubo umzimba.

Ngabe ucabanga ukuthi bonke abasubathi badinga umuntu ozuza, ngoba lokhu kuyisengezo esinekhalori eliphezulu kakhulu, okuthi, ngaphezu kokukhulisa isisindo somzimba, kukhuthaze ukufakwa kwamafutha kahle?

1. Ithuluzi linconyelwa ngenkuthalo ama-ectomorphs - abantu abangathambekele ngokwemvelo ekuqongeleleni amafutha. Kubo, izuzis ze-carb ephezulu ukuphela kwendlela yokwakha imisipha;
2. Ngakho-ke, abazuzi abanzima kufanele basebenzise abazuzi. Leli yiqembu labantu abalwela ngazo zonke izindlela ukwakha ukukhululeka kwemisipha okuhle futhi okunamandla, kodwa, maye, akubekelwanga zofuzo kulokhu;
3. Isengezo sokudla siboniswa kubantu abanohlelo lokudla olungazinzile, ngokwesibonelo, ngenxa yezimo zokusebenza ezinzima. Ukuba nenhlanganisela yokudla okunempilo esitokweni, bangakushintsha ngokuphelele ukudla noma nini;
4. Abasubathi abasebenzisa i-steroids (i-anabolic ne-androgenic) badinga amaprotheni amaningi kanye nama-carbohydrate kangangokuba ngokomzimba abakwazi ukudla okungako. Gcina ukhumbula ukuthi futhi basebenzisa ngenkuthalo amakhalori ejimini. Kulokhu, abazuzi bayasiza;
5. Abasubathi beCrossFit basebenzisa i-gainer njalo. Ukucaciswa kokuqeqeshwa kwabo kubandakanya ukusetshenziswa okukhulu kwe-glycogen, okumele igcwaliswe njalo.
6. Futhi, ibhekwa ifakiwe ekudleni kwama-powerlifters adinga njalo ama-carbohydrate ayinkimbinkimbi ngaphandle kokulayisha uhlelo lwamathambo emathunjini.

Manje uyaqonda ukuthi kungani kuzuzwa okudingekayo kwezemidlalo futhi yiziphi izinzuzo zayo kumaqembu athile abasubathi?

Uqukethe ini?

Ukuqonda kangcono ukuthi yini umuntu odinga inzuzo ayidingayo njengesengezo sokondleka kwezemidlalo, ake sibhekisise ukwakheka kwayo. Kukhona i-nuance encane lapha. Ngaphandle kwegama elijwayelekile, kunemikhiqizo eminingi enezithako ezahlukahlukene.

• Ama-carbohydrate ayinkimbinkimbi ahlala edlala indima enkulu engxenyeni: i-maltodextrin, isitashi se-multicomplex;
• Indawo yesibili ngobuningi, ngokwe-BJU, kuhlala amaprotheni: amaprotheni wesoya, ubisi oluyimpuphu, amaprotheni amsulwa;
• Abakhiqizi abahlukahlukene bagcwalisa ukwakheka ngendlela yabo, kufaka phakathi iphesenti elincane lamafutha, i-creatine, ama-amino acid, ama-flavour, amavithamini, njll.

Lapho esefundile ukuthi inzuzo yenzelwa ini, umuntu angacabanga ukuthi kubukeka njengokunyakaziswa kwamaprotheni okuvamile. Kodwa-ke, lokhu akulungile ngokuphelele, ngoba eyokugcina ingamaprotheni angama-60%, kanti eyokuqala ingaphezulu kwenhlanganisela ye-carbohydrate. Amaphrotheni akhona lapha ukwenza lula inqubo yokugaya, futhi anciphise kancane ukumuncwa kukashukela.

Isilinganiso sama-carbohydrate kuya kumaprotheni siyahlukahluka kusuka kumkhiqizi kuya kumenzi Izitimela ezishibhile zingama-90% ezangaphambili futhi zingu-10% kuphela wezokugcina. Umkhiqizo obiza kakhulu osuselwa kwisitashi ugcina isilinganiso esingu-80/20%. Ukuzuza nge-creatine kuyabiza, kepha kuqinisekisa ukukhula kwemisipha ngesikhathi esifushane kakhulu. Ngendlela, ingxube ye-carbohydrate-protein ingalungiswa ngokuzimela ngokuxuba izingxenye ezilinganisweni ezifunwayo. Konke okudingekayo ukuthenga isitashi namaprotheni esitolo sezemidlalo sokudla.

Yini engashintshwa?

Esigabeni esedlule, sithole ukuthi inzuzo ithini futhi safika esiphethweni sokuthi ungazilungiselela ngokwakho. Kuvela omunye umbuzo - ungathathelwa indawo enye into elinganayo, kepha ujwayelene ngokwengeziwe?

Uma sidweba ukufana okunzima, umuntu ozuza ikhwalithi angaqhathaniswa nengxenye yephalishi likakolweni elinobisi noshukela. Umkhiqizo oshibhile ufana nocezu lwekhekhe lesiponji olunokhilimu webhotela.

Ekhaya, ungenza ama-cocktails akho wamandla usebenzisa le mithetho elandelayo:

1. Sebenzisa ubisi, iyogathi yemvelo noma ijusi entsha njengesisekelo;
2. Ukuze ugcwalise umkhiqizo ngamaprotheni, engeza i-cottage shizi, i-protein powder ethengiwe, ubisi oluyimpuphu noma abamhlophe bamaqanda enkukhu lapho;
3. Isisindo se-carbohydrate singenziwa uju, ujamu, ubhanana, i-oats, i-maltodextrin.

Ukwazi ukuthi ungamfaka kanjani esikhundleni somzuzi, ungahlala ulungiselela inhlanganisela efanayo ngokwakho. Njengoba ukwazi ukubona, awudingi uku-oda imikhiqizo yaphesheya.

Isetshenziswa kanjani?

Manje ake sithole ukuthi ungabathatha kanjani abahole ngendlela efanele - lokhu kuzokusiza ukuthi uqambe kahle ukudla kosuku.

Isikhathi esihle sokuthatha imizuzu engu-15 ngemuva kokuqeda ukujima kwakho. Ngakho-ke uzogcwalisa ngokushesha iwindi le-protein-carbohydrate, ugcwalise ukuncipha kwamandla, bese uqala izinqubo zokuvuselela.

Kwesinye isikhathi abanye abasubathi bancamela ukuphuza ingxenye yomkhiqizo ngaphambi kokuqina kwamandla, ikakhulukazi uma kuthembisa ukuqina kakhulu. Lokhu kuzonikeza umzimba amandla engeziwe. Kodwa-ke, kulokhu, ngesikhathi sokuzivocavoca, umuntu ngeke alahlekelwe ngamafutha, ngoba umzimba ngeke nje ube nesidingo sokuphendukela ezinqolobaneni eziqoqiwe. Ngakho-ke, uma inhloso yakho ukushisa amafutha, phuza le ngxube ngemuva kokuzivocavoca umzimba.

Uma ungathandi ukukhuluphala futhi uphupha ngokwakha imisipha ngokushesha okukhulu, ungaphuza i-carbohydrate-protein shake izikhathi ezingama-2-3 ngosuku, kodwa qaphela ukuthi ungalimazi amanyikwe.

Ngakho-ke, yini enikezwa ngumzuzi nokuthi kungani siyiphuza, sesitholile, manje sizoxoxa ngokuthi singabala kanjani inani:

1. Okokuqala, bala ukudla kwansuku zonke kwekhalori bese uthola ubukhulu bokusilela;
2. Zingaki izingxenye zomzuzi ezingayigcwalisa?
3. Cabanga kuphela ama-carbohydrate;
4. Hlukanisa amakhalori engxenyeni eqediwe ngenani lokudla okudingayo;
5. Njalo phuza ingxube ngemuva kokuzivocavoca.

Inzuzo nokulimala

Manje sizozama ukuqonda ukuthi yini umuntu ayitholayo kwezemidlalo, futhi kulokhu sizohlaziya ubuhle nobubi bayo.

Zuza

• I-cocktail isiza impela ama-ectomorphs ukuzuza isisindo ngokukhula kwemisipha;
• Lo ngumkhiqizo omuhle kakhulu wamandla okwazi ukugcwalisa amandla ngemuva kokuqeqeshwa, ukuqala izinqubo zokululama nokuvuselelwa;
• Ukwakheka okunenani elilinganayo lamaprotheni nama-carbohydrate kusiza ekwakheni imisipha ngaphandle kokugcina amafutha empeleni;
• Ikuvumela ukuthi ukwandise okuqukethwe kwekhalori ekudleni, ukwenze kube okulinganiselayo futhi okunomsoco.

Ukulimaza

• Izinzuzo zinokuphikisana okuningi, ukungazinaki okungaholela emiphumeleni emibi yempilo.
• Uma umzimba ungasebenzi kahle, ukuphuza iziphuzo ezinjalo ngokungalawuleki kuzoholela enanini lamafutha amaningi;
• Umkhiqizo ungavusa ukuthuthukiswa kwesifo sikashukela;
• Isengezo singaba nomthelela omubi kubhalansi wamanzi kasawoti;
• Amaprotheni asezingeni eliphansi ekwakhiweni angadala ukucasuka kwesisu;

Ukungafani: isifo sikashukela, ukusabela okweqile, izinso zezinso, ukuthambekela kokuthola isisindo esiningi, ukungabekezelelani kwe-lactose, ukwehluleka kwesibindi.

Ukusebenza nokufaneleka kokungena

Yebo, sichazile ukuthi kungani umgijimi edinga ukuphuza i-gainer futhi watshelwa ukuthi angakwenza kanjani kahle. Masikhulume ngokwehlukana ngokululeka kokuthatha umkhiqizo womuntu wesifazane.

Konke kuncike enhlosweni yakhe - uma efuna ukwehlisa isisindo bese eshaya imbongolo yakhe, i-cocktail enjalo izomnciphisa. Kepha lapho eqala isigaba senzuzo enkulu, inani elincane alilimazi.

Khumbula lokhu:

• Umkhiqizo onama-khalori aphezulu awudingeki kubasubathi abaziqeqeshayo hhayi ngokuqinile;
• Abesifazane kufanele basebenzise ama-carbohydrate-protein shakes ngokucophelela okukhulu, ngoba i-physiology yabo injalo ukuthi ama-calories amaningi ahlala ngokushesha lapho engadingeki khona;
• Uma uthatha isinqumo sokufaka isengezo esinjalo ekudleni kwakho, zilungiselele ukubala ngokucacile ivolumu yansuku zonke yekhalori nokuthi kufanele unikele kanjani ngokusemandleni akho ejimini.

Manje usuyazi konke mayelana nezakhiwo zenzuzo - ngakho-ke kuhlala kuphela ukuthola isiphetho. Ngabe ngidinga ukuphuza i-gainer noma kungcono ukulungisa ubisi olunezinyosi nobhanana? Ukuphendula lo mbuzo, sigcizelela ukuthi kufanelekile ukunikela ngemikhiqizo yemvelo nenempilo kuphela ukuze kutholakale ozuzayo obizayo, osezingeni eliphakeme.

Bukela ividiyo: Geography Now! MAURITIUS (Januwari 2025).