Isihloko sendatshana yethu sithi gainer, isengezo semidlalo esithandwa kakhulu ngemuva kokuhlanganiswa kwamaprotheni kanye ne-BCCA. Uzothola ukuthi inzuzo itholakala kuphi, isetshenziselwa yiphi injongo, ukuthi ngabe kukhona yini inzuzo evela kumzuzi nokuthi yini ingozi engaba khona.
Kungani udinga i-gainer
Yini inzuzo? Ilula - le yinhlanganisela yamaprotheni-carbohydrate eyenzelwe ukuzuza okusebenzayo ngempumelelo nangokukhulu. Umsebenzi wayo omkhulu ukumboza ukushoda kwekhalori ekudleni, okwenzeka ngenxa yokuzikhandla komzimba okwandayo.
Isetshenziselwa inzuzo:
- ukwandisa idepho ye-glycogen;
- ukukhokhela ukusilela kokudla ikhalori;
- ukuthola inzuzo enkulu.
- ukuvala iwindi le-protein-carbohydrate;
- ukuzinzisa izinqubo ze-metabolic ukuze uzisheshise.
Isici sokugcina sisetshenziswa kakhulu ngabantu abanezinhlelo zokusebenza ezimatasa ezingakwazi ukuphatha ukudla kahle njalo.
Ngubani odinga ozuza
- Ama-Ectomorphs. Ukudla ama-carbohydrate ayinkimbinkimbi isikhathi eside ukuphela kwendlela yokuphula umgoqo omkhulu bese uqala ukukhula. Cishe noma yiluphi uhlobo lwenzuzo lubalungele, ngoba i-ectomorph emsulwa ayithambekele ekutholeni amafutha omzimba, okusho ukuthi ayinakuthinteka emiphumeleni emibi yokweqisa ekudleni kwezemidlalo.
- Ama-Hardgainers. Laba ngabantu, ngenxa yokushoda kokudla okunomsoco noma ngenxa yomzimba wabo, abakwazi ukuthola ubukhulu bemisipha.
- Abantu abanesimiso esimatasa sosuku. Kulokhu, ozuzayo uzothatha indawo yokudla okugcwele, anciphise izinqubo zokubuyisa, ngenkathi egcina izinga eliphakeme le-anabolism.
- Abantu abathatha i-AAS. Ngenxa yokwanda kwama-hormone ocansini besilisa, isidingo sokondleka namaprotheni sikhula kakhulu.
- Ama-CrossFitters. Izici ezihlukile zokuqeqeshwa kwabaphambanisi zisho ukwanda kwezindleko zamandla, kufaka phakathi i-glycogen. Ukuvimbela i-rhabdomyliosis, kubalulekile ukugcina amakholori amaningi esikhathini esingaphandle kwesizini futhi uthathe izinsiza ezi-4 zenzuzo ngosuku.
- Ama-Powerlifters. Umthombo wamandla awubalulekile kubo - isitholi sikuvumela ukuba kalula futhi ngaphandle kwengcindezi emgudwini wokugaya uzuze ubukhulu obukhulu be-carbohydrate ekudleni.
Kunconyiwe! Ukukhethwa okuhle kwabazuza isisindo abavela e-USA, eYurophu naseRussia ngamanani amakhulu esitolo sokudla okunomsoco we-Body-Factory. Iya kusayithi.
© blackday - stock.adobe.com
Umehluko phakathi kweGainer namaProtheni Blends
Izikhathi eziningi, abantu abakwazi ukuqonda umehluko phakathi kokunyakaziswa kwamaprotheni kanye nenzuzo. Ngempela, yomibili ingxube inamaprotheni.
Ake sichaze: ingxube yamaprotheni iyadingeka kuphela ukugcina i-amino acid esele emzimbeni. Isitholi ikakhulukazi ama-carbohydrate. Amaprotheni afakwa kuphela ukuzinzisa inqubo yokugaya ukudla. Ngaphandle kwamaprotheni, ozuzayo uzongena egazini ngesilinganiso se-glucose, okusho ukuthi ngeke yehluke kushukela. Ngaphezu kwalokho, amanye amaprotheni asetshenziselwa ukusiza ukuvutshelwa kwama-carbohydrate, kanti amanye asetshenziselwa ukugcwalisa ibhalansi yamaprotheni ngemuva kokuzivocavoca.
Iwindi le-carbohydrate livela kuqala ngemuva kokuqeqeshwa, bese kuba iwindi lamaprotheni. Ukuthola okuzuzayo kuyakukhulula ekuvaleni lawa mawindi ngasikhathi sinye. Ngenkathi ngaphambi kokuthatha amaprotheni, kusamele ulayishe ubhanana noma ezinye izithelo ukuze uvule amaseli omzimba nge-insulin.
Ngezansi: I-gainer iyinhlanganisela ephezulu ye-carbohydrate protein.
Izinhlobo zeGainer
Ngaphandle kwegama elijwayelekile, ozuzi akanakho ukwakheka kwendawo yonke. Kunezinhlobo eziningana eziyinhloko zabazuzi. Futhi ngokuya ngemiklamo yomkhiqizi ekubunjweni kwayo, le mixube ayinakuwela yinoma iyiphi into.
Cabanga ngezinhlobo eziyinhloko zezingxube ze-protein-carbohydrate manje ezithengiswa ngobuningi emakethe.
| Thayipha / igama | I-Carbohydrate Isilinganiselo Samaphrotheni | Isici |
| Maltose | 90/10 | Njengengxenye ye-maltodextrin - i-carbohydrate eshesha kakhulu encibilika cishe ngaso leso sikhathi. Kubangela isethi esisheshayo yezicubu ze-adipose. Akunanani elisebenzayo. |
| Isitashi | 80/20 | Isitholi esiyinkimbinkimbi nesibizayo esiqinisekisa ukwanda okuphezulu kwezinkomba zamandla kanye nokuzuza okukhulu kwesisindo. |
| Kushibhile | 70/30 | Iqukethe izinhlobo eziningana zamaprotheni asheshayo. Kuyahluka ebukhoneni beprotheni yesoya ekubunjweni. I-Milk powder ne-malta kwesinye isikhathi kuyangezwa. |
| Amashumi amahlanu namashumi amahlanu | 50/50 | Inhlanganisela engajwayelekile - eyenzelwe ama-mesomorphs. Imvamisa akuyona inketho ebiza izindleko njengoba izingxenye ezithile zizobe zishibhile. |
| Kuphawulwe | 60/40-75/25 | Isitholi eshibhile esithandwayo. Isici esihlukile yibhokisi elihle nesikhangiso esimayelana nokugunyaza ngendlela yeLevron noma iPianna. |
| I-Creatine | Noma yikuphi | Umuntu ozuza ngobuhlakani uza namaphakeji amakhulu ama-5kg. Iqinisekisa ukuzinza kwesisindo okuzinzile. |
| Kuyinkimbinkimbi | 65/35 | Iqukethe ama-carbohydrate asheshayo futhi ahamba kancane, amaprotheni asheshayo futhi ehamba kancane. Azikho izithako ezingeziwe ezitholakalayo. Kuyabiza kepha kuyasebenza. |
| Ukulinganisela | 60/40 | Ungaziphekela kuphela kusuka kumaprotheni athengiwe kanye nokwakheka kahle kwesitashi okhethwe kahle. |
© Africa Studio - stock.adobe.com
Zuza
Ngokuya ngohlobo lomzuzi, izinzuzo zalo, kanye nendlela yokufaka isicelo, zingahluka:
- Ama-Ectomorphs ane-metabolism esheshayo anganxephezela izidingo zawo zekhalori ngenani elikhulu lezingxube ezihamba kancane, ezilinganiselayo.
- Isitholi esisheshayo nesishibhile se-maltose esetshenzisiwe - singasetshenziswa ukuvala iwindi le-carbohydrate. Uma ihlanganiswe kahle nama-amino acid, izokwandisa amazinga e-anabolism ngo-300-350% ngesikhathi sokusebenza ngemuva kokuzivocavoca.
- Ama-Creatine Gainers ayinkimbinkimbi anconywa ukuthi athathwe ihora elilodwa ngaphambi kokuqeqeshwa ukugcwalisa umzimba nge-creatine namandla okwehlisa i-glycogen egazini ngesikhathi senqubo yokuqeqesha.
- Amashumi ayisihlanu nanhlanu, inhlanganisela efanelekayo yama-mesomorphs. Ikuvumela ukuthi uthole isisindo somzimba esomile kakhulu.
Kubalulekile ukuqonda ukuthi yenzelwa ini: ngemuva kwakho konke, lokhu akuyona indawo yokudla okunempilo, kepha kumane nje kuyisengezo esandisa inani lekhalori eliphelele futhi sihlanganise kancane izidingo zomzimba zezakhamzimba ezidingekayo.
Uma ungakwazi ukuthola ukudla kwekhalori, zizwe ukhululekile ukwengeza isitholi ekudleni kwakho. Kepha ukudla kuphela izinhlanganisela ezuza inzuzo noma kuphela kwamaprotheni kungumbono omubi, olimaza umgudu wamathumbu kanye nohlelo lwe-endocrine.
Ukulimaza
Ngabe kukhona ukuphikisana okuthile ngokuthatha inzuzo? Ingabe kungalimaza umzimba wakho? Ngendlela okudabukisayo ngayo, kepha ngokungafani nokuhlanganiswa kwamaprotheni, ozuzayo uyingozi kakhulu empilweni uma ethathwa engalawulwa.
Ake sihlolisise:
- Isitholi asinconyelwe ukusetshenziswa ngesilinganiso semethabolikhi esincishisiwe. Njengoba zonke izinto kulula ukugaya futhi zimunce, ukuthatha isizuzi kungaholela ekwandeni kwamafutha omzimba.
- Akunconyelwa ukuthatha inzuzo ye-maltose. Iphakamisa umfutho wegazi, ama-spikes ku-insulin, futhi ineminye imiphumela emibi eminingi engathandeki.
- Abantu abanokuphambuka ekukhiqizweni kwe-insulin (amazwe angaphambi kwesifo sikashukela) kufanele baqaphele ngokweqile ngokwakhiwa kwabazuzi. Kulokhu, ungathatha umzuzi kuphela kusitashi noma amanye ama-carbohydrate ayinkimbinkimbi.
- Isitholi somdali singadala ushintsho kubhalansi kasawoti wamanzi.
- Inhlanganisela ye-creatine protein-carbohydrate ingadala ukuquleka ngesikhathi sokuzivocavoca umzimba.
- Isitholi eshibhile singaqukatha amaprotheni amabi, azodala ukugaya ukudla.
- Ukusetshenziswa ngokweqile kwesisindo somzimba, okuqukethe amavithamini namaminerali, kungadala i-hypervitaminosis noma kusheshise ukubonakala kwamatshe ezinso.
Uma kungenjalo, izingxube ze-protein-carbohydrate azinakho ukuphikisana, ngaphandle kokulawulwa kukashukela wegazi.
Kubalulekile ukuqonda ukuthi yonke eminye imiphumela engemihle kanye nokuphikisana okungenzeka kuhlobene ikakhulu nemixube eshibhile ye-carbohydrate, bese kuba nemithamo eyeqile ngokweqile.
Izici zabazuzi bamantombazane
Futhi manje umbuzo obucayi kakhulu, lapho ungathola khona izimpendulo eziphikisayo kwi-Intanethi. Ngabe amantombazane kufanele athathe i-gainer? Esikhundleni sempendulo ehlanzekile, ake sibuyele emuva ku-biochemistry nokwakheka.
- Ukuzuza – ngumkhiqizo onekhalori ephezulu enezinga eliphezulu lokumunca. Amantombazane angahlanganyeli ekuzivocavoca umzimba okunzima awadingi ukweqisa okunjalo kwama-calories.
- Izinzuzo ezishibhile zifakwa edepho ye-lipid cishe ngokushesha. Lokhu kungenxa izici izici umzimba umzimba yabesifazane.
- I-creatine ne-sodium equkethwe kulokho kungafihla okhalweni okwesikhashana ngaphansi kwamalitha amanzi.
Ekujuleni kwawo, ozuza okulungile yiphalishi elinobisi, kanti ozuzayo oshibhile ikhekhe elimnandi. Ngakho-ke, lapho intombazane ibhekene nombuzo wokuthi ngabe idinga i-gainer, kufanelekile ukuzibuza yona kuqala ukuthi ingabe idinga ipuleti elengeziwe lephalishi lokudla. Uma esesigabeni senzuzo enkulu (lokhu akusebenzi kuphela kubakhi bomzimba abangochwepheshe), khona-ke ukuthatha inani elincane lomzuzi kwamukeleka impela. Kepha uma intombazane ifika ngenhloso yokupompa imbongolo yayo futhi yehlise isisindo, khona-ke noma yikuphi okweqile kwama-calories kuzonciphisa intuthuko yakhe kuphela. Kulesi simo, kungcono ukufaka esikhundleni se-gainer nge-protein cocktails ngomphumela oyinkimbinkimbi ngenani elikhulu le-casein.
© UMike Orlov - stock.adobe.com
Isetshenziswa kanjani
Ungayithatha kanjani inzuzo ngokufanele? Ukuze uthole imiphumela ehamba phambili, thatha umzuzi ngokuya ngemihlahlandlela elandelayo:
- Bala ukuntuleka kokudla kwekhalori.
- Bala ukuthi zingaki izingxenye zenzuzo lokhu okuzokwenza.
- Ungawabali amaprotheni afakiwe ekwakhiweni.
- Hlukanisa ukusilela kwekhalori esidlweni sakho esiyinhloko ngenani lokuhlinzekwa kwesisindo ongasithatha ngosuku.
- Qiniseka ukuthi uthatha ukuphakelwa kwesitholi imizuzu eyi-15-20 ngemuva kokuqeqeshwa.
Lokhu kwanele ukufeza umphumela omuhle ngaphandle kokusebenzisa noma yimaphi amaqhinga.
Umphumela
Ngaphandle kokukhuthazwa okusebenzayo kokusetshenziswa kwezingxube ze-carbohydrate ngenqubekela phambili, kubalulekile ukuqonda ukuthi umuntu ozuzayo – akuyona i-panacea. Ezimweni eziningi, lokhu kuyinjabulo engenasisekelo futhi ebizayo, esheshisa inqubekela phambili ngo-3-5%.
Umsoco ofanele futhi olinganiselayo uzobiza kakhulu, futhi okubaluleke kakhulu, kuzokuvumela ukuthi uzuze ibhalansi engcono. Ngempela, kuphalishi le-buckwheat noma isitashi samazambane kukhona ama-microelements amaningi awusizo kakhulu, ngakunye okukuqhubela ekutholeni amandla amasha. Esikhundleni sokudla inzuzo eshibhile, ungavele uphuze uju nobisi. Izophuma ishibhile futhi nomphumela wayo ngeke yehluke ekusetshenzisweni komkhiqizo oshibhile we-molasses-maltose.
