Ungathatha kanjani isitholi semisipha

Abanye abakwazi ukunciphisa umzimba futhi banomona ngalabo abajwayele isibalo esincane, abanye abakwazi ukukhuluphala, naphezu kokudla okwandisiwe kokudla okunama-khalori amaningi. Kulabo abasesigabeni sesibili, umzuzi uzoba yisixazululo esiphumelelayo senkinga - ilungele ukuzuza isisindo sabantu abancane. Kepha khumbula ukuthi okushiwoyo kusebenza kuphela kulabo bantu okuthi, ngokuhambisana nokusetshenziswa komzuzi, bangene kwezemidlalo futhi baphile impilo esebenzayo.

Yini i-gainer, ukuthi ungayithatha kanjani ukuze uthole isisindo, isikhathi esingakanani nokuthi imiphi imithamo, sizokutshela kule ndatshana.

Yini inzuzo

Okokuqala, ake sibheke ukuthi yini inzuzo, futhi yini ukusetshenziswa kwayo kubagijimi.

Ngaphezu kwakho konke, ingqikithi yalesi sithasiselo sokudla okunempilo ivezwa igama laso, elivela egameni lesiNgisi elithi Gain futhi lisho ukwanda, inzuzo. Phakathi kwabantu abahlobene nezemidlalo, umzuzi uthathwa njengomunye wemithombo yamandla engcono kakhulu futhi uyindlela enhle yokuthola isisindo.

Ngokwakheka kwayo, inzuzo iyingxube yamaprotheni nama-carbohydrate. Kwesinye isikhathi izingxenye zilingana ngokulingana, kepha kaningi kune-carbohydrate ephindwe ka-2-3 ngaphezulu. I-Creatine, amavithamini, izakhi zokulandela umkhondo nama-enzyme wokugaya ukudla nawo ayangezwa ekwakhiweni kwezingxube zanamuhla, ezinikela ekwandisweni okusebenzayo kakhudlwana komzuzi. Ungayithatha kanjani inzuzo ekuzuzeni ubukhulu bemisipha kuncike ekulinganisweni kwalezi zinto zokulandela umkhondo.

Yini ukusetshenziswa komzuzi

Isici esiyinhloko se-gainer ukuthi iqukethe kokubili amaprotheni nama-carbohydrate. Lokhu kwenza kube ngumkhiqizo obaluleke kakhulu, ngoba ukudla okunomsoco okufanele futhi okunomsoco kuyisimo esiyisisekelo senqubekela phambili yanoma yimuphi umgijimi. Kwaba ngabazuzi ababa izithasiselo zokuqala zokudla okwakhiwa ososayensi kubantu ababambe iqhaza kwezemidlalo. Basheshise ukukhula kwesisindo semisipha futhi balayisha emgudwini wamathumbu ngokunciphisa inani lokudla okudliwayo.

Umphumela omuhle wokusebenzisa inzuzo ungabonakaliswa ngamaphuzu amaningana:

• zinikeza umzimba amandla;
• ukufaka isandla ekutholeni isisindo esidingekayo;
• ukwandisa ukukhuthazela;
• ukusheshisa ukubuyiswa komzimba ngemuva kwemincintiswano nokuqeqeshwa;
• unomphumela wokulwa namandla.

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Umphumela we-Gainer wamadoda amancane

Kunezimo lapho abafana abanomzimba omncane, ngenxa yezinqubo ezisheshayo zomzimba emzimbeni, abakwazi ukuthola isisindo kungakhathalekile inani lokudla. Abantu abanalolu hlobo lomzimba babizwa ngama-ectomorphs.

Abazuzayo bangaba yinsindiso kubo, okuthi, njengokungekho okunye ukwengeza, ifanele ama-ectomorph wokuthola ubukhulu. Okuqukethwe okuphezulu kwe-carbohydrate kubuyisa ngokushesha isidingo somzimba samakhalori adingekayo. Ukudla okujwayelekile kwabantu abanomzimba onjalo kungahle kunganele ukuzuza ngobuningi, noma ngaphandle kokuvivinya umzimba njalo. Endabeni yezemidlalo, ubukhona benzuzo ekudleni kwalaba basubathi kuyadingeka nje.

Azikho izincomo ezikhethekile zokuthi ungathatha kanjani umuntu ozuza inzuzo ukuthola i-ectomorph. Udinga nje ukulandela imiyalo ejwayelekile nezincomo ngokuthatha isengezo.

Umphumela wokuzuza kwabesifazane abancane

Ngokuphikisana nokwakheka kokuncoma izinhlobo ezihehayo ze-Hispanics, ukuzuza kwesisindo samantombazane amancane ohlobo lwe-anorexic kuzosiza ukunikeza isibalo izinhlaka ezinhle zabesifazane.

Futhi ungesatshiswa yizindaba ezethusayo mayelana nokukhuluphala okungalawuleki nokwakheka kwamafutha omzimba ezindaweni "ezingadingekile". Inketho enjalo yokuthuthuka, kunjalo, kungenzeka uma uhola impilo yokuhlala phansi futhi umane umunce isithasiselo sokudla ngethemba lokuthi lokhu kwanele ukwakha ubujamo obuyindilinga.

Ukuthola umphumela, kuzodingeka ukuthi ulinganisele ekudleni kwansuku zonke, uvule irejimeni lokuqeqeshwa bese wethula umuntu ozuzayo ekudleni. Futhi umphumela ngeke ube yisikhathi eside ukuza.

Kwenzekani uma uphuza i-gainer futhi ungazivocavoci umzimba

Njengoba kunikezwe iphesenti eliphezulu lama-carbohydrate kusitholi, ukusetshenziswa kwayo kufanele kuphathwe ngokuqapha.

Qaphela! Ukuthatha inzuzo ngaphandle kokudla okunomsoco nokuqeqeshwa okujwayelekile kuzoholela kuphela ekwakhekeni kongqimba oluncane lwamafutha emzimbeni.

Uma unentshisekelo yokuthola isisindo semisipha, hhayi ukubonakala kwesisu esiyindilinga, khona-ke ukudlala imidlalo kuyadingeka nje.

Ungayithatha kanjani nokuthi ingakanani inzuzo

Isitholi sisetshenziswa ngendlela yama-cocktails asekelwe emanzini, ijusi noma ubisi olunamafutha amancane. Akunakusetshenziswa amanzi abilayo kulokhu, kungenjalo ukugoqeka okuncane kweprotheni kuzokwenzeka, okuzonciphisa izinzuzo zomkhiqizo.

Ungathatha futhi isitholi sihlanganiswe nokunye ukudla, okufana ne-oatmeal.

Inani lesengezo sokudla ngosuku linqunyelwe kumthamo wansuku zonke kuphela. Uma inhloso inembile ukuthola isisindo, kungcono ukuphula ukudla izikhathi eziningana, unake ngokukhethekile ukungenisa ngemuva kokuzivocavoca ukuze unciphise izinqubo zokubamba.

Kunezinhlobo ezimbili zokutholwa eziphumelela kakhulu zokuthola isisindo:

1. Ukuthatha isengezo ngezinsuku zokuphumula: ingxenye yomzuzi ekuseni, bese phakathi kokudla nakusihlwa (kepha hhayi ebusuku!).
2. Ezinsukwini zokuqeqeshwa, uhlobo olufanele ukuthatha isengezo ekuseni, bese kuba yimizuzu engama-30 ngaphambi kokuqeqeshwa futhi ngemuva nje kokuqeqeshwa.

Khumbula! Ukuphuza i-cocktail ne-gainer ngaphambi nje kokuba uqeqesho kungathandeki - kungakhuphula amazinga kashukela egazini. Uma i-insulin ikhishelwa egazini, okuqukethwe yi-testosterone ne-hormone yokukhula kuzokwehla, futhi lokhu kuyinto engathandeki kakhulu lapho uthola isisindo. Ngakho-ke, kungcono ukuthatha i-cocktail imizuzu engu-30 ngaphambi kwekilasi.

Ngezansi kwetafula elizokusiza ukuthi ubone ukuthi ungamthatha kanjani umuntu osethiwe ngendlela efanele, ucabangela isisindo sakho nokudla kwakho.

Umthamo osetafuleni ususelwe kusayizi wokuphaka nge-10 kg yesisindo somzimba:

Sibutsetelo semakethe yesimanje yokuthola isisindo

Imakethe yesimanje yokuthola isisindo icebile kokunikezwayo okuhlukahlukene. Amaprotheni isilinganiso se-carbohydrate kuma-supplements ayi-1/1/3. Uma uzifaka ekuzivocavoca umzimba okunzima noma usebenzisa isisindo somzimba, i-carbs eningi iba ngcono. Kepha ngaphezu kwezinombolo ezomile, kunzima kubaqalayo ukuqonda okuthile lapho bekhetha. Ukwenza kube lula kuwe ukuthi ukhethe, sihlanganise isilinganiso sabazuzi abadume kakhulu ngokususelwa kumpendulo yabasubathi.

"Thola ngokushesha 3100" Universal Nutrition

Ngokuya ngokubuyekezwa, le nzuzo ikuvumela ukuthi uzuze isilinganiso esilingana no-5 kg ​​ngenyanga yokuqala. Kepha phakathi kwamaphutha, ubumnandi obuningi buphawulwa.

"I-Hyper Mass 5000" i-Biotech

Le nzuzo yesisindo ilungele labo abafuna ukuthola ubukhulu obukhulu. Ngaphandle kokunambitheka okuthe ngqo kweNesquik, kuyasebenza kakhulu. Phakathi kokubuyekezwa, kunezinombolo kuwo womabili ama-7 no-10 kg anokuqeqeshwa okunamandla nokudla okulinganiselayo.

"IMisa Enzima" Ukudla Okusezingeni Elifanele

Lokhu kungumkhiqizo oyisithenjwa emakethe yesisindo, okukuvumela ukuthi uthole kuze kufike ku-6 kg ngenyanga yokuqala. Kudinga ukunamathela okuqinile emiyalweni yokusetshenziswa. Mhlawumbe yingakho abanye bengawutholi umphumela abawufunayo bese besola umenzi wenkolelo embi.

"Imisipha Ijusi Revolution" by Ultimate Nutrition

Ukubuyekeza kuyahluka ngokudla nangendlela yokuvivinya umzimba. Kwabanye, yi-3 kg kuphela ngenyanga yonke, kanti kwabanye, i-8 kg kumaviki ama-3 kuphela. Okubuye kusikhumbuze ukuthi indlela lapho ithola isisindo kufanele ibe yinkimbinkimbi.

"IKing Mass XL uRonnie Coleman"

Lo mzuzi uthandwa kakhulu ngabakhi bomzimba. Inokunambitheka okumnandi futhi ayicasuli uhlelo lokugaya ukudla, ngisho nakwabaqalayo. Iphethe isikhundla esiphambili phakathi kwabazuzi abafaka isandla ekululameni okusheshayo komzimba.

"I-Pro Complex Gainer" Ukudla okuhle

Ngaphandle kwezikhalazo zabanye abasubathi ngezinkinga zesisu ngemuva kokuzithatha, iningi labathengi liyayincoma iPro Complex. Ngaphezu kwalokho, bathi ukuthatha iphakethe elilodwa kunika ukwanda kwesisindo esingaba ngu-4-5 kg.

"Elit Mass Hi-Protein Anabolic Gainer" Nciphisa umsoco

Isitholi sigqugquzela amandla omzimba, sikhuthaze ukukhula nokuqina kwemisipha. Funda imiyalo ngokucophelela bese uthatha imithamo esethwe ngokusobala ukuze ungabangeli ukucasuka kwamathumbu.

"IMisa leqiniso 1200" BSN

Ngokusho kokubuyekezwa, kwanele ukuthatha kabili ngosuku. Kepha ukuzuza kwesisindo kwehlukile kuwo wonke umuntu futhi kusuka ku-3 kuye ku-7 kg ngenyanga eyodwa. Kepha akekho okhononda ngesicanucanu noma ezinye izinkinga ngomgudu wamathumbu.

"I-Muscletech engu-100% ye-Premium Gainer Muscletech"

Akuwona wonke umuntu onelisekile ngezimpawu zokunambitheka ze-100% Premium Mass. Abanye abaphendulile baphoqeleka ukuthi bengeze okokunandisa nama-flavour, kanti abanye bajabule impela. Kepha ngakolunye uhlangothi, wonke umuntu uyavumelana ekuhlolweni kwayo okuphezulu kwezakhiwo zayo: imbuyiselo ingu-7-10 kg ngenyanga.

Ungayenza kanjani i-gainer ekhaya

Uma ungakakulungeli ukusebenzisa imali ukuthenga ifomula esitolo, ungenza kalula ukuthi uzuze ekhaya. Vele, lokhu nakho kunezinkinga zako, ngoba i-cocktail enjalo ayigcinwa isikhathi eside, futhi ukukhiqizwa kwayo kuthatha isikhathi. Futhi akulula kakhulu ukuyiphatha nawe. Kepha kwezinye izimo, ikakhulukazi uma ufuna ukuzitotosa “ngomkhiqizo wemvelo”, ungazama ukwenza inzuzo ekhaya.

Yini okudingeka uyazi? Umthetho oyinhloko: isilinganiso samaprotheni nama-carbohydrate kufanele sibe yi-1/3. Nquma kusengaphambili uma udinga ama-carbohydrate asheshayo noma ahamba kancane.

Ukwenza lo msebenzi ube lula ngangokunokwenzeka, nazi izindlela zokupheka ezintathu ezingcono kakhulu zokuzuza ekhaya.

Inombolo yokupheka 1

Uzodinga:

• 50 g womhlabathi we-oatmeal endaweni yokugaya ikhofi;
• 10 g fiber noma i-bran ejwayelekile;
• isipuni se-fructose;
• izipuni ezimbalwa zanoma yimaphi amajikijolo (iqhwa);
• ingilazi enkulu yobisi olunamafutha amancane;
• 1 iprotheni oyikhonzile.

Zonke izithako zixutshwe ngokuphelele ku-blender. Lokhu kuzamazama kuqukethe ama-carbohydrate ahamba kancane, ngakho-ke kungcono ukuwaphuza imizuzu engama-35-45 ngaphambi kokuzivocavoca kwakho.

Inombolo yokupheka 2

Uzodinga:

• 200 g we-cottage shizi engenamafutha;
• idlanzana lamakinati;
• 3 tbsp. l. uju wemvelo;
• Ubhanana o-2;
• ingilazi enkulu yobisi.

Hlanganisa zonke izithako kahle nge-blender. Ukuzamazama okubangelwa ilungele isiphuzo sangemva kokuzivocavoca.

Inombolo yokupheka 3

Uzodinga:

• ingilazi yobisi;
• isigamu sengilazi lejusi le-orange;
• 100 g we-cottage shizi ongenamafutha;
• ibhanana;
• 2 wezipuni ze-fructose.

Njengakokupheka kwangaphambilini, shayela zonke izithako ku-blender ngaphambi kokusetshenziswa. Lokhu kuzamazama kuqukethe ama-carbs asheshayo, ngakho-ke kungcono ukukuphuza ngemuva kokuzivocavoca.

Imibuzo edumile mayelana nabazuzi

Izimpendulo zemibuzo ethandwa kakhulu kwi-Intanethi mayelana nalokhu kwengezelwa kokudla okunempilo kuzokusiza uthathe isinqumo sokuthi uzothatha isisindo somzimba noma cha.

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Umphumela

Izindlela ezintathu zokuthatha ezinkulu mayelana nokuthatha inzuzo:

• uma ungakwazi ukukhuluphala, kuzuza lowo ozuzayo abe ngumthombo owusizo futhi omnandi wama-carbohydrate;
• funda ngokucophelela ukwakheka lapho ukhetha inzuzo ukuze ugweme ushukela okweqile noma ukuba khona kwalezo zinto ongabekezelelani ngazo;
• Isizuzisi asisizi nje ukuthi uzuze isisindo, kepha futhi sakha imicu yemisipha ngoqeqesho olunamandla.

Futhi khumbula - kubalulekile ukuhlanganisa i-premium yanoma yiziphi izithasiselo ngokudla okunempilo kanye nendlela yokuphila esebenzayo!

Bukela ividiyo: Zodwa wabantu (Novemba 2024).