Gainer - yog ib hom kev noj zaub mov, uas yog los ntawm kev sib tov xyaw protein-carbohydrate. Lub hom phiaj tseem ceeb ntawm tus geyner yog los nce tag nrho lub cev qhov hnyav thiab ntxiv zog ntawm lub zog hauv lub cev. Yuav ua li cas siv lub geyner peb yuav xav txog hauv qab no.
Yuav ua li cas kom siv lub geyner?
Lub sij hawm tsim nyog tshaj plaws rau kev txais tos ntawm lub geyner yog nyob rau hauv ob peb feeb tom qab kev cob qhia. Qhov no yog vim qhov tseeb hais tias "qhov ncauj" carbohydrate qhov rai "opens", uas yog qhov zoo tshaj plaws los ntawm "geyner". Qhov no pub rau cov neeg ncaws pob kom rov muaj zog, suppress tus txheej txheem catabolic, ua kom lub zog muaj zog thiab tsim kho cov leeg nqaij. Ntau npaum li cas los siv ib qhov hnyav zog nce nyob ntawm koj lub cev tag nrho.
Lwm qhov kev xaiv yog kom haus ib tug geyner ua ntej kev cob qhia. Ntawm no lub tswv yim ntawm qhov kev txiav txim yog txawv: lub cev tau txais ib qho nyiaj ntxiv ntawm carbohydrates, uas tso cai rau kom ntev thiab kev siv ntawm kev kawm. Tab sis nyob rau hauv no txoj kev muaj ib qho tseem ceeb drawback - thaum lub sij hawm kev kawm, rog yog tsis hlawv, thiab nyob rau hauv qee zaum, txawm hlob.
Koj tseem tuaj yeem siv tus geyner mus txog plaub zaug hauv ib hnub. Qhov no yog tsim rau cov neeg uas xav kom sai sai nce qhov tsim nyog nqaij pawg. Tab sis nws yog qhov tsim nyog yuav tsum tau txhais ib zaug: vim li cas koj xav kom nce phaus? Nrog kev pab los ntawm ib tug geyner - tsuas yog thaum tus nqi ntawm rog.
Yuav ua li cas siv heiner thiab cov protein?
Feem ntau, cov naiskhu qhia kom muab cov geyner thiab cov protein tso ua ke kom tau zoo dua.
Protein nyob rau hauv nws muaj pes tsawg leeg tsis muaj carbohydrates (lub thiaj li hu ua "dawb huv" protein). Raws li,
Tab sis yog hais tias xav tau carbohydrates, ces qhov haujlwm yog muab los ntawm tus geyner. Nws yuav tsum tau noj thaum sawv ntxov thiab tom qab kev cob qhia.
Kev sib koom tes sib koom tes ntawm lawv feem ntau yuav pab hloov cov pluas noj, yog tias koj tsis muaj lub sijhawm los ua tshais / pluas su / noj hmo.
Qhov tsis zoo ntawm tus geyner yog nws cov nqi. Nws yog lub npe hu tias composition ntawm cov khoom no muaj xws li carbohydrates thiab proteins. Proteins peb yuav tau los ntawm cov protein (uas yog pheej yig dua), thiab carbohydrates los ntawm cov zaub mov zoo. Hauv lwm lo lus, ib feem ntawm lub geyner yuav raug them nrog ib feem ntawm cov protein thiab ib pob.
Lwm qhov teeb meem, tshwj xeeb tshaj yog rau cov poj niam - yog qhov txaus ntshai ntawm nkag mus hnyav ntau heev , yog li koj yuav tsum tau ceev faj thaum siv nws thiab nco ntsoov tias nws tsis txaus rau cov kis las uas ib tus kws qhia qhia txog kev txais tos ntawm kev ua si ntawm no.