The kacha mma gainer: nyochaa nke egwuregwu oriri na-edozi ọkachamara

Sara n'ubu, kpọlite ya biceps, pecs efe, dị ike na apata ... Olee otú iji nweta mmetụta, ma ọ bụrụ na ọbụna n'ihi na a ọnwa ole na ole ọzụzụ ibu na-anọgide na otu larịị, na chọrọ iji nweta nrọ - ntọt muscle size site na iji? Mgbe ahụ, otu ụzọ - na-gainer. A review na ngwaahịa a dị na niile forums banyere egwuregwu oriri na-edozi. Ma, mgbe ụfọdụ ihe ndị kasị na-emegiderịta echiche.

Gịnị bụ gainer?

The aha ewepụtara English "uru" - iji nweta ibu ibu. Ihe kachasi mkpa a ewu ewu na egwuregwu nri ngwaahịa nwere ike kọwara dị ka "net ike", ebe ọ bụ a ngwakọta nke eke nri dịpụrụ adịpụ na ọcha nri kacha dị arọ, dị ka ihe atụ emep uta eri. Carbohydrates, na-edozi na abụba na-agwakọta na a ibu gainer ụfọdụ n'ike-n'ike na-enye ahụ a ngwa ngwa fanye na ahụ mejupụta uru dị ukwuu dị ka o kwere omume.

Otú gainer

Ọ bụrụ na tupu a mgbatị iri Creatine maka muscle set, na-kpụrụ n'ime muscle free amino asịd na ndị dị oké mkpa maka metabolism n'oge muscular contractions. Ndị ọzọ okwu, na mbata nke ike bụ na-enye ohere nke uru ahụ na-ala n'iyi ike na-enweghị nọrọ nke akwakọba ihe.

Mgbe ikike mmega ngwa ngwa imejupụta ebuka furu efu calories, ọ bụrụ nnọọ na-aṅụ a gainer: Review of na-eme egwuregwu na-egosi na uru ahụ na-eto eto mgbe ahụ n'ụzọ zuru ezu gbakee. Gainer ozugbo ọzụzụ omume dị ka a regenerator nke muscle, ngwa ngwa na-eme ka elu maka furu efu ike.

Ma anyị nwere ike na-aṅụ gainer maka ụbọchị, n'ihi na ihe atụ, ha na-emebu ọchịchị si nri? sports oriri na-edozi ọkachamara zaa mode na-adabere na nzube nke na-eme egwuregwu. Ọ bụrụ na ndị muscle uka na-etolite-agụghị oké, na mkpa ka ịgbakwunye calories, na ọ bụ ikpe mgbe ị kwesịrị mgbe nile ile gainer. Enyocha site ndị na-eme ya ogologo ụbọchị dum, n'ụzọ kwụ ọtọ - na gamer nyeere ha aka imeri ihe mgbochi nke ọnọdụ na-achọghị, mgbe muscle ibu kwụsịrị. Gịnị bụ ihe na-akpata nke a pụrụ isi kwuo ya? The mejupụtara nke ngwaahịa.

Gịnị bụ gainer

Zuru okè nke bekee na Gainer, mgbe carbohydrates karịa 2-anọghị n'ogige atụrụ na-edozi na abụba - na 2 ugboro nta karịa edozi. Ma ahịa awade nhọrọ: nwere ika, ebe carbohydrate dị ukwuu karịa ma ọ bụ ihe na-erughị ihe a ruru, ma ọ bụ nwere carbohydrates na ala na elu glycemic index.

Ndi na-edozi na-ekewet nke gainers nwekwara iche: e nwere ndi na-edozi na elu ndu ozo (egosi BV104-159) - ha na-ngwa ngwa etinye obi gị dum na nwere a ala (BV 100 na n'okpuru) - a protein ahụ ga-hazie ihe nwayọọ nwayọọ.

Olee otú ịhọrọ nri ibu gainer

Ya mere, na-ahọpụta ngwaahịa na-adị nnọọ oké njọ, na-esetịpụ a kpọmkwem lekwasịrị. Ọ bụrụ na ịdị arọ nke "onye na-adịghị" carbohydrates ọkacha mma n'otu ntabi anya, ma ọ bụrụ na ị chọrọ na-esure abụba, na carbs na-họọrọ gainer na ala glycemic index.

Olee otú ịhọrọ ihe kasị mma ibu gainer? Enyocha site ọkachamara na egwuregwu oriri na-edozi bụ iji hụ na ọ dị mma ịhọrọ a ngwaahịa na elu-edu protein na zuru okè nke isi mmiri - 25-30% protein, 15-30% abụba, carbohydrates, vitamin, minerals, dị iche iche mineral na-na-achọrọ maka a zuru metabolism . Ya mere, na-atụle ngwugwu gainer, ọ dị mkpa ka nke ọma ịtụle ọ bụghị nanị ya mejupụtara kamakwa nke itule nke nri.