Gadziri isanganiswa zvikuru inoshandiswa mumitambo yezvokudya, inoumba yepamusoro-soro mapurotehydrates , kwete kazhinji ane vitamini, mineral uye trace zvinhu. Pamusana pekugadzirwa kwayo, geyner ine vanabolic properties, saka inowanzoshandiswa kushandiswa kwemisasa uye kukurumidza kukurumidza mushure mekushanda kwekuita basa.
Zvakanaka sei kunwa geyner?
Zvakakosha kuziva uye kunzwisisa kuti zvakanaka sei kunwa geyner uye kana zviri nani kunwa geyner.
Nokuda kwekugadzirisa zvakakwana, zvinokurudzirwa kutora 100-150 g yeupfu, kuidhonza mu 300-500 ml yemvura yakasarudzwa uye inokurudzira zvakanaka kusvikira imwe yakaenzana inowanikwa. Kuti ushandise zvinhu zve geyner zvayo yose, zvakakosha kunwa sezvinotevera:
- mushure mekudya kwemanheru, kuwana mutero we simba kwezuva pamutengo wemakori;
- 1-2 maawa asati aita basa rokuita kuti rive rakasimba sezvinobvira;
- 20-30 maminitsi mushure mekuguma kwekudzidziswa kuve nekugadzirisa kukura kwakanyanya kwemisumbu uye kukurumidza kushandiswa kwemaprotini nema carbohydrates;
- zvinogonawo kushandisa geyner zuva rose, somuenzaniso, kana pasina chiitiko chekudya zvakakwana, uye chirongwa chekudya chinopa nhamba yakasimba yekugamuchira.
Nekushandiswa kwegehena, inorayirwa kushandisa mvura yakawanda kuitira kuti zvinhu zvakakosha zvisashambidzwe zvakakurumidza uye kushandiswa kwavo kunowedzera. Iyo inoshanda chaizvo kutora geyner pamwe chete nemusiki. Carbohydrates uye mapuroteni anobatsira kujekesa zvakanakisisa zvekusika, iyo inobatsira zvakanakisisa migumisiro yekutora zvinhu izvi mumatambudziko.
Kune vanhu vakatarisa kuzadza, zvinokurudzirwa kuti vanoramba kugamuchira geyner uye vanoiisa neprotheni kuitira kuti vasadzike kudiwa vasingawanisi kuwanda kwete pamatambudziko emasumbu, asi pamutengo wemafuta.
Nzira yekutora musikana weiy geer?
Zvikonzero zvinoita kuti vasikana vatore geener zvakasiyana chaizvo. Izvo kuyerwa kwekureruka, uye sarudzo yevanhu vazhinji, uye chido chekuvandudza kana kushandura zvachose chimiro. Nekutaura kwakarurama, unogona kuwana chikonzero chaunoda.
Nzira yekunwa musikana wechidiki inotarisana nemhando ipi yechirwere inotarisirwa kubva pakugamuchirwa kwake. Kuti uwane uremu (kusanganisira nekuda kwemafuta), geyner inogona kudha 2-3 nguva pazuva, kana kunyanya kakawanda. Kana iwe uchida musero mashoma, saka iwe haugoni kuita kunze kwekudzidzira chinangwa. Zvakakosha kuita chirongwa chekudzidzisa, kusarudza chiro uye nhamba yezvipo zvakapiwa somatotype, pamwe chete neunhu humwe hunhu hwehupenyu. Nokuda kwekugadziriswa kwechimiro, zvinodawo kusarudza mari yakaenzana uye nguva yakawanda yekugamuchira uye kubhadhara zvakanyanya kudzidzira pane mamwe mapoka emasumbu. Mitemo yekushandiswa muzvikamu zviviri zvekupedzisira haisiyane nevaya vanogamuchirwa.
Zvakakosha here kunwa geyner?
Kuti tiwane mhinduro kumubvunzo uyu, regai titarise kuipa uye migumisiro ye geyner.
Gadziri chinhu chakasikwa chakawanikwa nekuda kwekuvhenganisa mapuroteni nemahydrohydrates, saka kutaura pamusoro pekukuvadza kwacho kwakafanana nekutaura pamusoro pezvinetso zvekudya. Zvinonzwisisika, zvakakodzerwa kubhadhara nekucherechedza kuyerwa uye nguva yekushandiswa kwayo, kuitira kuti zvibudirire zvakakwana.
Pakati pemigumisiro yei geyner zviduku zvinokonzera kudya kana kusagadzikana kwevanhu pane zviitiko zvezvirwere zvepancreatic. Uyewo, kana geyner ichichengetwa zvisina kururama munzvimbo dzine hunyoro huzhinji, mikana yekuberekwa kwebhakitiriya mune chibereko ichiwedzera, izvo zvinogona kutungamirira kuhupfu hwekudya, asi izvi zvinoshandiswa kune chero mimwe michina.
Nemhaka yekudzidzira kuderera, nyanzvi dzakawanda dzinotaura kuti migumisiro yakaipa kune geyner nenzira yekukuvadza kweputsvo, chiropa, moyo, kuonekwa kweusina simba, iyo inongova chinhu chisiri chirevo chisingafaniri kutorwa zvakanyanyisa.
Zvitsvakurudzo zvitsvakurudzo zvenguva pfupi zvinoratidza kuti mapuroteni anowedzera zvinowanzoswedzerwa pamusana pfuma yakawanda kupinda geyner. Izvozvo zvakagadziriswa zvinobva pakuziva kuti kuwedzerwa kwezvinyorwa zve-carbohydrate nemaprotineni pachiyero che 25/50 g hazvirevi zvinoreva vanabolic zvinopfuura kudyiwa kwe 25 g yeproteine (Studies inowanikwa neStaples AW muna 2011).