Khoom noj khoom haus rau ncaws pob: protein-carbohydrate sib tov gainer. Yuav ua li cas yog nws thiab uas nws haum?

Kev cob qha cov kev ua si, thiab txawm ib tug pib xyaum ua, nws yog ib qhov nyuaj rau xav txog tej yam tsis muaj ib tug tshwj xeeb kev noj haus thiab cov tshuaj uas pab nyob rau hauv ib tug luv luv lub sij hawm rau lawv muaj nqaij. Loj hlob nyob rau hauv muaj koob meej ntawm ncaws pob acquires gainer. Yuav ua li cas nws yog li cas thiab nws yog siv? Reputable kev ua si ntawv tshaj tawm laj mej pej xeem hais tias qhov no txoj kev cov khoom, uas tsis yog teeb meem. Tab sis ib co kws txawj ceeb toom hais tias cov qauv no - ib tug khoom Science News for KIDS, thiab nws yog tsis pom zoo kom siv. Yog li ntawd leej twg yog txoj cai?

Yog soj ntsuam raws li ib feem ntawm

Gainer - yog dab tsi? Nyob rau hauv lub literal translation los ntawm lus Askiv lo lus txhais tau tias "mus nce, tau, tsim." Nws nruab nrab yog cov additive yog ib tug protein-carbohydrate sib tov, tus nqi ntawm carbohydrate nyob rau hauv uas tshuam ntau tshaj cov protein:

• 50-75% - carbohydrates, uas muaj ib tug txawv glycemic index (ob peb ntau yam). Qhov no zoo tshaj pub rau tib neeg lub cev kom tau lub siab tshaj plaws nqi ntawm lub zog thiab tsim ib tug cia ntawm glycogen nyob rau hauv cov leeg.
• 50-15% - proteins. Cov nqaijrog muaj nyob rau hauv Gainer, muab lub cev nrog ib tug zoo npaum li cas ntawm cov amino acids. Qhov tseeb tso cai ncaws pob rau rov qab sai tom qab hnyav ib ce muaj zog.

Kws txawj hais tias koj yuav tau txais ib tug zoo dua protein zom cov zaub mov, tab sis siv nws nyob rau hauv ua ke nrog nrog carbohydrates. Qhov no cov ntaub ntawv yuav zoo heev ua rau kom lub chaw ntawm cov khoom no nrog ncaws pob.

Tshwj xeeb additives

Yog hais tias koj xaiv ib tug gainer, nco ntsoov tig koj mloog mus rau cov muaj nyob rau hauv nws cov qauv hauv qab no Cheebtsam:

• Glutamine. Tshwj xeeb amino acid uas yuav tsim kho lub synthesis ntawm cov tshuaj hormones: testosterone, kev loj hlob hormone (HGH). Qhov no yog ib tug tiag tiag "cib", uas yuav pab lawv muaj nqaij loj. Nyob rau hauv tas li ntawd, cov ntshav ntau ntawm cov compound yuav pab kom cov ua kis las kom rov qab nce supercompensation nyhuv.
• Taurine - ib lub compound, uas nquag influences nyob rau ntau dab ntawm lub zog metabolism hauv lub cev thiab ncaj qha mus rau hauv tej nqaij. Cov tshuaj yeeb dej caw uas muaj peev xwm ntawm mus pab tau txoj lub nyhuv ntawm creatine thiab ntau lwm tebchaw. Qhov no feem yog heev nrov: nws yog ntxiv rau hauv ntau yam systems ntawm cov kev ua si kev noj haus thiab dej haus.
• Creatine. Nws yog ib qhov acid hu ua indispensable rau tsa endurance thiab lub dag lub zog txoj kev loj hlob.

Ib txhia manufacturers ntxiv mus rau lub as sib tov ntau ntau yam vitamins thiab minerals, tab sis cov no Cheebtsam yog tus tiag tiag cov thawj coj ntawm lawv.

Nco ntsoov tias Creatine muaj zoo tsis muaj rog, ces nqaij txheej yog vim ntxuav lub zog, tsis muaj roj. Tsis tas li ntawd feem ntau muaj xws li tshwj xeeb enzymes - lawv noj assimilation ntawm tag nrho cov lwm yam.

Yuav ua li cas lawv ua hauj lwm

Gainer - dab tsi yog nws thiab yuav ua li cas ua rau lub cev? Nws yog lub npe hu hais tias noj kom zoo - ib tug heev tseem ceeb nyob rau hauv tw ua si, tshwj xeeb tshaj yog Bodybuilding, qhov twg nquag ua lub cev hnyav. Nutrient muaj pes tsawg leeg yog tsim feem ntau yuav tau kho lub txhua hnub khoom noj ntawm ncaws pob ntawd mas hnyav loads. Yog vim li cas kuv yuav tsum tau gainer:

• Pab kom txawm peem rau amino acid thiab carbohydrate tshuav nyiaj li cas tam sim ntawd ua ntej pib ntawm txoj kev kawm. Qhov kev tshwm sim no yog tsim los kom cov nyhuv ntawm lub dag lub zog kev kawm uas yuav pab kom lawv muaj nqaij ceev.
• Cov kauj ruam thib ob yog sau cov nyiaj tsawg ntawm carbohydrates thiab protein tom qab loading tiav. Thaum lub sij hawm lub sij hawm no rau hauv lub cev yeej yuav tsum ntau stimulation thiab lub zog - nws tso cai rau koj mus nce hnyav ntau sai sai, kom ntseeg tau txoj kev loj hlob ntawm cov nqaij hlwb.
• Cov khoom pab nce zuag qhia tag nrho caloric kom tsawg.
• Nws ua hauj lwm pab raws li ib qho tseem ceeb feem ntawm cov kev ua si nawv hom.

Raws li muab sau los ntawm ib co kws txawj, peb lub cev muaj peev xwm tsis zom thiab tau tag nrho cov tsim nyog cov nqaijrog thiab carbohydrates los ntawm zaub mov, yog li kom noj gainer.

Qhov no yog lub hwj chim ce

Gainer - dab tsi nws yog thiab uas nws pab tau? Haum rau cov neeg ntshiv physique nws los yog ectomorph. Nrog rau cov ntxiv, lawv yuav tsum tau sai sai tau nqaij loj nyob rau hauv ib tug raug luv luv lub sij hawm ntawm lub sij hawm. Txawm li cas los, tej khoom muaj tsis suited mus ncaws pob uas muaj ntau heev hnyav - carbohydrates muaj kev koom tso rau hauv adipose cov ntaub so ntswg. Haum additives, tsis tsuas bodybuilders. Lawv kuj pom zoo kom siv cov players, ncaws pob, boxers thiab lwm yam ncaws pob. Vim muaj ntau daim ntawv thov gainer nyob rau hauv hais tias ua ntej kev kawm nws muab lub cev nrog rau tebchaw uas ua rau kom tib neeg endurance thiab muaj ib tug spasmolytic nyhuv.

muaj ib tug lwm txoj

Yog hais tias koj yuav tsis tau kim ua si kev noj haus, koj yuav tau yooj yim npaj qhob Creatine. Qhov loj tshaj plaws - nco ntsoov tias ib txhia Cheebtsam yuav tsum tau muaj nyob rau hauv lawv. Peb npaj cocktails siv cov khoom uas pab:

• Cov nqaijrog muaj mis nyuj, tsev cheese, mis nyuj, qe thiab lwm yam khoom.
• Carbohydrate-nplua nuj tsawb, jam, jam, tej yam ntuj tso niam.
• Lub hauv paus rau ib tug dej cawv: ib tug acidic kua txiv, mis nyuj, yogurt.

Yog xav tau ib tug noj qab nyob zoo haus dej hais tias yuav restore zog thiab pab ua kom cov nqaij leeg, koj yuav tsum sib tov tag nrho cov khoom xyaw thiab zom. Nqa qauv mus rau lub sib xws ntawm yogurt thiab haus dej haus rau koj noj qab haus huv. Qhov kev xaiv no yog zoo tagnrho rau cov neeg uas yog ceev faj txog lawm gainers, yuav tsum ntshai raug mob rau nws noj qab haus huv.

Nco ntsoov tias kev ncaws pob xum tseem Hoobkas counterparts kev ua si khoom noj haus. Ib tug nrov additive compositions tej zaum yuav hu ua "pawg Gainer". Xyuas ntawm ncaws pob, tshwj xeeb tshaj yog bodybuilders, kom paub tseeb tias cov khoom yog txig absorbed los ntawm lub cev, thiab sai li sai li sai tau yuav pab tau lawv muaj nqaij. Nws yog qhov tseeb hais tias muaj yog xws li ib tug Library tsis pheej yig.

Cov ntxhais ncaws pob, nco ntsoov tias nyob rau hauv thiaj li yuav ua tau ib tug zoo tshwm sim los ntawm kev siv ntau yam gainers, koj yuav tsum ua raws li nrog pom zoo kev kho mob thiab txaus npaum li cas. Nyob rau hauv cov ntaub ntawv no, nws yuav tau kiag li puas koj yog hais tias koj tsis thauj koj lub cev intensive kev cob qhia.