Nhasi tinoda kukutaurira nezvekugadzira geyner nemaoko ako.
Pamberi penyaya yokuti tingaita sei geyner , ngatitaurirei kuti geyner ndeyei, kuti ndeapi uye ndiani anofanira kuitora.
Mugovera unoreva kune michina yemitambo yekudya. Kusiyana neproteiniti, iyo inosanganisira kwete chete mapuroteni, asiwo emuti mukuru wemakhahydrates. Zvakanaka, geyner haifaniri kuva nemafuta kana kuti mafuta ane zvido anofanira kutora zero.
Gadziriro inokosha kune avo vatambi vanozviisa basa rokutakura. Inonyanya kukosha kugamuchirwa kwe geyner mushure maminitsi makumi matatu mushure mekudzidziswa simba (zvakakosha kuvhara firimu yehydrihydrate). Mishonga yako ichakwanisa kugadzira zvigadzirwa zveglycogen. Puroteni ichava nani inobatwa nemuviri, uye nekuda kwekakoric yakagadzirwa zvechigadzirwa ichi, iwe uchadzorera zvachose kurashikirwa kwekoriyori mushure mekudzidziswa.
Gainer, sezvimwe chero chimwe chigadzirwa chemitambo yezvokudya chingatengwa mune zvitsuwa zvakasiyana. Uyezve, pane mhando dzakasiyana dzejiji inotengeswa:
- Kune avo vane mafungiro ectomorphic, kuwana chiremera kwavari chirwere chakakura kushandisa soro rinopisa neproteine uye kabodihydrate chiyero che 1 kusvika ku3 chikamu. Uyewo ichi chikafu chakakodzera kune vanoda kupedza muimba mazuva ose.
- Kune vadzidzisi vemimhanzi ye mesomorphic (ivo vanhu vane miviri yakakura uye muviri, zviri nyore kwavari kuti vawane uremu kupfuura boka rekutanga kuwedzera kuwanda), zvakakosha kubhadhara zvinosanganiswa nehuwandu hweproteine kusvika kuma carbohydrates se 1 kusvika 2 kana, kana uine uremu nyore nyore, 1 kusvika 1 .
Zvechokwadi, mitambo yezvokudya uye, kunyanya, geyner, haisi shoma. Nokudaro, isu tichafara avo vasingadi kubvisa - iwe unogona kugadzira homer kumba! Zvechokwadi, kuenzanisa kwakadaro kwakanaka, sekunyanya kwakagadzirwa kwakagadzirirwa, hakugone kuwanikwa, uye mapuroteni, akazvigadzirira zvakagadzirirwa, haazove akakwirira. Asi geyner, yakabikwa pamba, pane imwe huru pamwe - iwe unonyatsoziva zviri muhutano.
Iyo nzira yakanakisisa yekudyara geyner kumba ndiyo mukaka wakavakirwa.
Tinotora mukaka 2.5% anenge 0.5 litita. Ripe bhanana - 3 zvidimbu. Tichawedzera bhokisi rekottage cheese (150 gramu), zviri nani kutora mafuta. Dururirai zvishoma zvitsva - zvinenge makiromita 30 uye zvinonwisa mvura neuchi - 3-4 maspuni. Zvose izvi zvakanyatsogumburwa pasi. Mumusanganiswa wakagadzirwa, anenge 1100 makorikori uye anenge 1 litre yevhoriyumu. Iri joro rinogoverwa kuva katatu uye rinonakidzwa kunonaka, uye kunyanya kukosha, kunwa kunobatsira.
Imwe nzira ndeyekuita imba geyner yakavakirwa nekottage cheese. Tinoda hafu ye kilogiramu ye-fat-free cottage cheese. Dururira mukati maro magiramu 100 e-kefir nemafuta ane 2.5. Tinotumira ikoko 200 gramu yevhuni yakabikwa, apricot jamu - 3 maspuniki uye hafu yegirazi yeapricot kana peach nectar. Wedzera 50 magiramu echehew uye oatmeal. Whisk yose. Mune shanduro iyi, tine inenge imwe yevhesi ye geyner yakagadzirwa uye inenge 1200 makori. Itaiwo kugovana muzvikamu zvakawanda.
Sezvaunogona kuona, kubika homer pamba iri nyore kwazvo, unogona kuratidza mafungiro ako uye edza kusanganiswa kwakasiyana uye zvinodiwa. Yeuka mitemo inokosha yekubika geyner kumba:
- Muchikamu chimwe chinofanira kuva kubva pa10, uye zvichida kubva pamagiramu makumi maviri emapuroteni. Kuti uite izvi, sanganisira mukaka, mukaka wehupfu, mapuroteni, cottage cheese, mazai evha, nezvimwewo muhutano.
Zano: ungaita sei proteinti giner - isanganise nejisi nejamu. Zvinhu zvose, geener inokurumidza yakagadzirira. - Uyewo sanganisira nyore kugadzirwa nemakhahydrates kubva pamagiramu makumi matatu pakushanda. Pano, rusununguko rwakakwana - michero yakanaka nemakroberiti, jamu, jams uye uchi, nuts uye michero yakaomeswa, pamwe nemiti inotapira uye nectar. Kune zvimwe zvinonaka, unogonawo kuwedzera zvinonhuwira, pamwe nechokoti necocoa.
Shandisa majiroji nemichero panguva yekutanga, sarudza midziyo yepamusoro. Muchiitiko ichi, muviri wako uchawana zvose zvakanakisisa, uye iwe uchacherechedza mhinduro inobatsira ye cocktail geyner.