Hnub no peb xav qhia koj txog kev yuav ua li cas rau koj tus kheej tes.
Ua ntej zaj dab neeg yuav ua li cas thiaj ua tau zoo , cia 's tham txog seb tus geyner yog nyob rau hauv dav dav, rau dab tsi lub hom phiaj thiab leej twg yuav tsum coj nws.
Gainer hais txog cov khoom noj khoom haus kev ua si. Tsis zoo li cov protein, nws tsis tsuas yog ntawm protein, tab sis kuj ntawm ib tug loj koob ntawm carbohydrates. Qhov zoo tshaj plaws, tus geyner yuav tsum tsis txhob muaj roj lossis roj cov ntsiab lus yuav tsum qis.
Gainer tsim nyog rau cov neeg ncaws pob uas tsim lawv tus kheej txoj hauj lwm ntawm kev loj hlob. Qhov zoo tshaj plaws yog kev txais tos ntawm lub geyner tom qab 30 nas this tom qab kawm kev cob qhia (nws yog qhov siab kom kaw qhov rai carbohydrate). Koj cov leeg yuav ua tau rau cov khw muag khoom glycogen. Cov protein yuav zoo dua absorbed los ntawm lub cev, thiab vim lub siab caloric cov ntsiab lus ntawm cov khoom no, koj yuav tag rov qab poob ntawm calorie ntau tom qab kev cob qhia.
Kev nyiam, zoo li txhua lwm yam khoom ntawm kev ua si khoom noj yuav tsum tau yuav nyob hauv cov khw muag khoom tshwj xeeb. Ntxiv mus, muaj ob peb hom geyser muag:
- Rau cov neeg uas muaj ectomorphic physique, muaj nyhav rau lawv yog ib qho teeb meem loj heev los siv lub cev nyhav zog nrog cov protein thiab carbohydrate piv ntawm 1 mus rau 3 qhov chaw. Tsis tas li no cocktail yog tsim rau lovers siv nyob rau hauv txoj kev txhua txhua hnub.
- Rau cov tswv ntawm lub cev ntawm lub cev (lawv yog cov neeg nruab nrab ntawm qhov siab thiab lub cev, nws yog qhov yooj yim dua rau lawv nce qhov hnyav tshaj li ib theem rau nce phaus), nws tsim nyog them nqi rau cov khoom sib xyaw nrog cov txiaj ntsim ntawm cov nqaijrog rau carbohydrates li 1 mus rau 2 los yog, yog tias koj nce qhov yooj yim heev, .
Ntawm chav kawm, kev noj haus kev ua si thiab, nyob rau hauv kev, ib tug geyner, tsis pheej yig. Yog li ntawd, peb yuav zoo siab rau cov neeg uas tsis xav tawm hauv tsev neeg - koj tuaj yeem npaj ib lub tsev rau hauv tsev! Ntawm chav kawm, xws li ib qho zoo tagnrho, raws li nyob rau hauv npaj txhij-ua cocktails, tsis tau tiav, thiab protein, npaj txhij, yuav tsis siab li ntawd. Tab sis lub geyner, siav nyob rau hauv tsev, muaj ib qho loj loj plus - koj ib txwm paub raws nraim li cas yog nyob rau hauv qhov composition.
Qhov yooj yim daim ntawv qhia rau ib tug geyner cocktail nyob hauv tsev yog mis based.
Peb noj mis nyuj 2.5% kwv yees li 0.5 liters. Ripe bananas - 3 daim. Peb yuav ntxiv ib pob ntawm cheese cheese (150 grams), nws yog ib qhov zoo dua uas tsis muaj roj-dawb. Ncuav tawm ib tug puv tes ntawm neeg rau - nws yog txog 30 grams thiab generously watered nrog zib mu - 3-4 dia. Tag nrho cov no yog ua tib zoo khob qhov rooj. Hauv qhov sib xyaw kom tiav, kwv yees li 1100 calories thiab li 1 liter ntawm qhov ntim. Qhov no cocktail faib ua 3 lub sij hawm thiab txaus siab rau ib tug six, thiab tseem ceeb tshaj, ib tug tseem ceeb haus.
Lwm qhov kev xaiv yog ua kom lub tsev geyner raws li tsev cheese. Peb xav tau ib nrab ntawm kilogram ntawm cov rog tsis muaj tsev cheese. Ncuav rau hauv 100 grams ntawm kefir nrog ib tug roj cov ntsiab lus ntawm 2.5. Peb xa muaj 200 grams ripe melon, apricot jam - 3 teaspoons thiab ib nrab ib khob ntawm apricot los yog peach nectar. Ntxiv 50 grams cashew thiab oatmeal. Tag nrho cov khaub thuas. Nyob rau hauv no version, peb muaj txog ib tug liter ntawm lub ntim ntawm lub tiav lawm geyner thiab yuav luag 1200 calories. Kuj faib rau ob peb leeg.
Raws li koj pom, ua ib homer hauv tsev yog yooj yim heev, koj tuaj yeem pom koj lub tswv yim thiab sim ntau yam kev sib txuas thiab tastes. Nco qab ntsoov cov cai ntawm kev ua noj ua haus hauv tsev:
- Nyob rau hauv ib feem yuav tsum yog los ntawm 10, thiab nyiam dua los ntawm 20 grams ntawm protein. Ua li no, nrog rau mis nyuj, mis hmoov, protein, tsev cheese, qe dawb, thiab lwm yam.
Ntsis: yuav ua li cas thiaj ua tau protein ntau - muab cov kua txiv hmab txiv thiab jam. Txhua yam, tus genier sai tshaj plaws yog npaj txhij. - Kuj muaj xws li yooj yim assimilated carbohydrates los ntawm 30 grams ntawm ib qho kev pab. Ntawm no, tiav txoj kev ywj pheej - txiv hmab txiv ntoo thiab txiv hmab txiv ntoo, jam, jams thiab zib ntab, ceev thiab cov txiv hmab txiv ntoo qhuav, zoo li kua txiv hmab txiv ntoo thiab kua txiv hmab txiv ntoo. Rau ntau tsw, koj muaj peev xwm ntxiv cov nplej spices, raws li tau zoo raws li chocolate thiab cocoa.
Siv cov txiv hmab txiv ntoo raws caij nyoog thiab cov txiv hmab txiv ntoo rau hauv thawj qhov chaw, xaiv cov khoom muaj nqi zoo. Nyob rau hauv cov ntaub ntawv no, koj lub cev yuav tau txais txhua yam zoo, thiab koj yuav pom cov txiaj ntsim ntawm cov cocktail geyner.