Gainer yog ib qho kev sib xyaw dav siv hauv kev ua si kev noj haus, uas muaj cov protein ntau thiab carbohydrates, tsis ncaw nrog cov vitamins, cov zaub mov thiab kab kawm. Vim tias nws muaj pes tsawg leeg, tus geyner muaj cov khoom noj anabolic, yog li nws yog feem ntau siv rau cov nqaij pob txuam loj thiab rov qab sai tom qab ib qho kev cob qhia dhia.
Ua li cas thiaj li yuav haus cov kua qaub?
Nws yog ib qho tseem ceeb heev uas yuav tsum paub thiab to taub qhov zoo tshaj plaws haus dej haus cawv thiab thaum nws zoo dua rau haus dej haus cawv.
Rau siab tshaj plaws ua hauj lwm, nws yog pom zoo kom siv 100-150 g ntawm hmoov, diluting nws nyob rau hauv 300-500 ml ntawm fluv xaiv thiab ua zoo kom txog thaum uas ib tug homogeneous loj tau. Yuav kom siv cov khoom ntawm tus geyner hauv nws txoj kev ua tiav, nws yog ib qho tsim nyog los haus nws raws li nram no:
- tom qab ib tag kis sawv ntxov noj, kom tau ib qho nqi zog rau ib hnub ntawm cov nuj nqis ntawm calories;
- 1-2 teev ua ntej qhov kev ua hauj lwm los ua kom zoo li sai tau;
- 20-30 feeb tom qab kawg ntawm kev cob qhia kom paub meej kev loj hlob ntawm cov nqaij pob txha thiab hloov cov protein ntau thiab cov carbohydrates sai heev;
- nws tseem tuaj yeem siv lub geyner txhua hnub, piv txwv li, yog tias tsis muaj sijhawm rau ib txwm noj mov, thiab kev noj haus kev noj haus muaj kev qhia ntau nruj.
Nrog kev siv lub geyner, nws tau qhia kom siv ntau cov dej kom cov khoom tsim nyog yuav tsis ntxuav tawm sai heev thiab lawv cov hnyuv nce. Nws yog qhov zoo heev rau coj tus geyner nrog ua ke nrog creatine. Carbohydrates thiab cov proteins uas pab ua kom zoo dua qub rau cov creatine, uas yog cuam tshuam cov txiaj ntsim ntawm kev noj cov tshuaj no.
Rau cov neeg muaj kev siab ntsws, nws raug pom zoo tias lawv tsis kam txais lub geyner thiab hloov nrog cov protein kom thiaj li tsis txhob xav tau lub siab tsis nce ntawm cov nuj nqis ntawm cov leeg, tab sis ntawm cov nuj nqis roj.
Yuav ua li cas coj tus ntxhais geyner?
Cov txheej xwm seb vim li cas cov ntxhais coj tus geener yog qhov sib txawv. Qhov no yog qhov poob, thiab ib pawg ntawm pawg, thiab lub siab xav los txhim kho los yog ua kom tsis txhob muaj qhov hloov. Nrog txoj kev mus kom ze, koj tuaj yeem ua tiav qhov kev tshwm sim.
Yuav ua li cas haus ib tug ntxhais geyner nyob ntawm seb dab tsi ntawm kev tshwm sim yog yuav tsum los ntawm nws nkag. Kom nce qhov hnyav (xam nrog rau vim muaj rog), tus geyner tau haus tau 2-3 hnub ib hnub twg, lossis ntau dua. Yog tias koj xav tau cov nqaij pob txha, ces koj ua tsis tau yog tias tsis muaj kev kawm. Nws yog ib qhov tsim nyog yuav tau ua ib qho kev npaj rau kev cob qhia, xaiv cov koob tshuaj thiab cov xov tooj ntawm cov khoom noj uas tau muab rau somatotype, thiab cov tib neeg cov yam ntxwv ntawm lub cev. Rau qhov kev kho ntawm daim duab, nws tseem yog ib qho tseem ceeb uas yuav tau xaiv qhov tseeb nyiaj thiab kev txais tos thiab them nyiaj ntau dua rau kev qoj ib ce ntawm tej leeg nqaij. Cov cai ntawm kev siv hauv ob lub hlis dhau los tsis txawv ntawm cov feem lees txais tag nrho.
Yog nws tsim nyog nws haus ib tug geyner?
Kom tau lo lus teb rau lo lus nug no, cia saib cov kev tsis zoo thiab cov kev mob tshwm sim ntawm tus geyner.
Gainer yog ib yam khoom ua tau los ntawm cov kua nplaum thiab cov carbohydrates, yog li sib tham txog nws cov teebmeem yog tib yam li hais txog kev txhawj xeeb ntawm cov zaub mov. Lawm, nws yog tsim nyog them tus nqi vim qhov kev siv tshuaj thiab siv sij hawm ntawm nws txoj kev siv, thiaj li ua kom tiav qhov tshwm sim.
Ntawm cov kev mob tshwm sim ntawm kev hnyav hnyuv me los yog tus neeg tsis kam ua rau tus neeg mob pancreatic. Tsis tas li ntawd, yog hais tias tus geyner tau muab cov khoom ntiag tug tso rau hauv qhov chaw uas muaj cov av qis, qhov tshwm sim ntawm cov kab mob hauv qhov khoom nce ntxiv, uas tom qab ua rau cov zaub mov lom, tab sis qhov no kuj siv rau lwm cov khoom.
Vim tias tsis paub txog, cov kws kho mob feem ntau ua rau cov kev mob tshwm sim rau lub plab hnyuv ntxwm hauv daim ntawv ntawm kev puas tsuaj rau lub raum, lub siab, lub plawv, qhov muag pom tsis tau, uas tsis muaj dab tsi ntau tshaj li qhov tswv yim uas tsis tsim nyog.
Cov kev tshawb fawb tsis ntev los no tau qhia tias cov tshuaj protein ntau yog cov nyiam ntau dua rau cov nqaij pob khaus loj tshaj dua li lub caj dab. Cov lus xaus yog raws li qhov tseeb tias qhov kev noj haus ntxiv ntawm carbohydrates thiab cov nqaijrog ntawm ib feem ntawm 25/50 g tsis muaj cov tshuaj anabolic ntau tshaj li qhov kom tsawg ntawm 25 g ntawm cov protein (Cov kev tshawb fawb los ntawm Staples AW hauv xyoo 2011).