Noma yiliphi umdlali othuthukile uyazi ukuthi i-geyner iyiprotheni ene-carbohydrate, futhi kukhona ingxenye yesithathu yamaprotheni akuyo. Lokhu kudla okuphezulu kwekhalori, okukuvumela ukuthi ubeke okuningi emzimbeni wokuzivocavoca, ukwandisa ukuqina futhi kusize ukwandisa isisindo somzimba. Cabanga ngendlela yokuphuza kahle i-geyner.
Kungenzeka yini ukuphuza amantombazane geyner?
Ku geyner evamile 15% - 30% amaprotheni kanye 50% - 70% ama-carbohydrate. Yilezi isilinganiso zezingxenye ezikuvumela ukuba uthole amandla amaningi okuqeqesha. Kodwa-ke, ngenxa yokwakhiwa kwayo, ngisho namadoda enza umsebenzi onzima kanzima akagwema njalo ukungeza amafutha. Akunconywa ukuba amantombazane ahlanganyele kuwo: amandla abo emvelo asebenza kancane kancane kunamadoda, futhi le ndlela ephakeme kakhulu yekhalori ingabangela ukwanda kwamanoni, okungenakwenzeka ukuba kube nomphumela omuhle kunomuntu. Kodwa-ke, abanye abantu baphuza - kodwa lokhu kuphela uma kuqeqeshwa njalo ngemithwalo ephezulu.
Ngaphezu kwalokho, i-geyner ayinconywa kubo bonke abantu abathandana namafutha.
Ngimelwe nini ukuphuza i-geyner?
Ochwepheshe bayeluleka ukuthatha ingxube amahora ama-1.5 ngaphambi kokuzivocavoca ukuze kuzaliswe amandla okugcina amandla futhi ukwandise ukusebenza kahle nokuphumelela koqeqesho. Akuzona nje ukuqina kwamandla, kodwa futhi nombundu wokukhuthazela.
Enye indlela yokuthatha i-geyner ukuwusebenzisa esikhundleni sokudla ezimweni lapho ungenalo ithuba lokuthola ukudla okuvamile.
Kufanele uphuze kanjani i-geener?
Uma uthatha i-geyner, vimba umzimba ukuba ungangeni emanzini futhi uphuze amanzi amaningi. Thatha i-geyner nsuku zonke enezilinganiso ezifanayo, futhi kubalulekile ukubala kahle, ngaphandle kwalokho isisindo sakho sizokhula ngokushesha.
Qaphela ukujwayela kokudla kwansuku zonke kwe-geyner ngamagremu asekelwe kwisisindo.
| Amandla / Isisindo | 50 kg | 60 kg | 70 kg | 80 kg | 90 kg | 10 kg |
|---|---|---|---|---|---|---|
| Isikhathi esine-4 | 80 | 92 | 104 | 116 | 128 | 140 |
| 3-isikhathi | 90 | 106 | 122 | 138 | 154 | 170 |
| Isikhathi esingu-2 | 100 | 120 | 140 | 160 | 180 | 200 |
Ungadluli ama-dosages abonisiwe - ngeke uphinde utholakale kuwo, kodwa ungakwazi kalula ukuthola isisindo. I-geyner ehlanjululwe ngezinga elingenamkhawulo wejusi, ubisi noma amanzi abandayo. Qaphela, emanzini ashisayo iphrotheni ilahlekelwa yizindawo zayo, futhi empeleni, ubulala ingxenye yomkhiqizo.
Zingaki izikhathi zokuphuza i-geyner?
Kungakhathaliseki ukudla kwakho kwansuku zonke, kungcono ukuhlukanisa zibe izingxenye ezimbili. Isiphuzo sokuqala njengesidlo sasekuseni sesibili (ngaphambi kwesidlo sasemini), kanti sesibili - emva kokuqeqesha . Uma kungekho ukuqeqeshwa, khona-ke yibeke esikhundleni sine-snack.