I kēia lā, makemake mākou e haʻi iāʻoe e pili ana i ke kukeʻana i ka mea'ūkini me kou lima pono'ī.
Ma mua o ka moʻolelo o keʻano e hana ai i ka geyner , e kamaʻilio pū kākou e pili ana i keʻano o ka loina i ka laulā, no nā kumu a me nā mea e lawe ai.
Hōʻikeʻo Gainer i nā huahana o ka meaʻai pāʻani. ʻAʻole like me ka pilina,ʻaʻole ia he pilikino wale nō, akā, no ka nui o nā huaʻaleʻa. ʻO ke kūpono,ʻaʻole pono e komo ka momona i ka geyner a iʻole e mālama ka mea momona i kaʻole.
Ponoʻo Gainer no kēlā mau mea pāʻani e hoʻokūkū iā lākou iho no ka loaʻaʻana o ka kaumaha. ʻO ka meaʻoi loa ka hoʻomaʻamaʻaʻiaʻana o ka geyner i loko o 30 mau minuke ma hope o ke aʻoʻana i ka ikaika (maikaʻi loa ka hoʻopuniʻana i ka puka makani). Hiki i kou mau lolo ke hana i nā hale kūʻai glycogen. E hoʻopili maikaʻiʻia ka pilikino e ke kino, a ma muli o ke kaona kiʻekiʻe o kēia huahana, e hoʻihoʻi pono i nā calorie i hope o ka hoʻonaʻauaoʻana.
Hiki ke kūʻaiʻiaʻo Gainer, e like me nā huahana'ē aʻe'ē aʻe o ka meaʻai lāʻauʻai ma nā hale kūʻai kūikawā. Eia kekahi, aia nāʻano geyser he nui ma ke kūʻai aku:
- No nā mea i loaʻa i kahi ectomorphic physical, e loaʻa ana ka kaumaha no lākou, he pilikia nui ka hoʻohanaʻana i kahi mea waiwai kaumaha me kahi pilikino a me ka ratio o ka momona o ka 1 to 3 mau māhele. ʻO kēia hauʻoli hoʻi he mea kūpono no nā mea aloha e noho ma ke keʻena i kēlā me kēia lā.
- No nā mea nona nāʻano mesomorphic (he poʻe me ke kiʻekiʻe kiʻekiʻe a me nā kino, hiki ke maʻalahi iā lākou ke loaʻa kaʻoihana ma mua o ka māhele mua e loaʻa ai ke kaumaha), pono e nānā i ka huiʻana me ka lakeneka o nā protein i nā hamoʻapika i 1 a 2 aiʻole, inā loaʻa iāʻoe ke kaumaha i ka maʻalahi, 1 a 1 .
ʻO kaʻoiaʻiʻo,ʻo ka meaʻai pāʻani a me ka mea nui,ʻo ka geyner,ʻaʻole kūʻai. No laila, e hauʻoli mākou i ka poʻe i makemakeʻole e pakele - hiki iāʻoe ke hoʻomākaukau i ka homer ma ka home! ʻO kaʻoi aku,ʻaʻole hiki ke hoʻokōʻia kēlāʻano palekana maikaʻi, e like me ka hanaʻana i nā cocktails i hoʻomākaukauʻia, a me nā meaola i hoʻomākaukau ponoʻia,ʻaʻole kiʻekiʻe. Akā,ʻo ka mea kīʻaha, i kuke i ka hale, hoʻokahiʻano nui -ʻikeʻoe i keʻano o ka mea mele.
ʻO ka meaʻai maʻalahi loa no ka cocktail geyner ma ka home he waiū.
Lawe mākou i ka waiū 2.5% kahi 0.5 liters. ʻO ka hua kai kaʻi - 3 mau'āpana. E hōʻawi mākou i kahi pīpī liʻupaʻa (150 grams), maikaʻi ka laweʻana i ka momona. E ninini i kahi lima o nā hua -ʻo ia he 30 grams a hoʻoulu maikaʻiʻia me ka meli - 3-4 punetēpō. Kuʻi paʻi loa i kēia a pau. I ka papa hana i hoʻopauʻia, kokoke 1100 calories a me kahi 1 lita o ka pila. Hoʻokaʻawaleʻia kēia hauʻoli iʻekolu manawa a eʻoluʻolu i ka mea maikaʻi, aʻo ka mea nui loa, he mea inu maikaʻi.
ʻO kekahi kohoʻana,ʻo ia ka hanaʻana i ka home geyner e pili ana i ka pipi nihi. Loaʻa mākou i ka hapalua kilogram o ka liʻi pua momona. E nininiʻia i loko o laila 100 grams o kefir me kahi momona o 2.5. Hoʻouna mākou i 200 grams o ka melon melon, apricot jam - 3 teaspoons a me ka hapa o ke aniani'āpana apricot aiʻole ka peach nectar. E hoʻonui i 50 grams o ka cashew a me ka oatmeal. ʻO nā mea a pau. I loko o kēiaʻano, ua pili iā mākou i kahi lita o ka pahu o ka mea hana hope a kokoke i 1200 calories. E puʻunaue pūʻia hoʻi i nā hoʻokipa lehulehu.
E like me kāu eʻike ai, e hoʻomolu i ka homer ma ka home he mea maʻalahi loa, hiki iāʻoe ke hōʻike i kou manaʻo a ho'āʻo i nā hui likeʻole a me nā meaʻono. E hoʻomanaʻo i nā kānāwai o kaʻailaʻana i ka geyner ma ka home:
- I hoʻokahi'āpana o ka 10, aʻoi aku ka maikaʻi o 20 grams o ka protein. No ka hanaʻana i kēia, e komo pū me ka waiū, ka waiū waiū, ka protein, ka hīniʻi, keʻokeʻo manu, a pēlā aku i loko o ke mele.
Kōkua: pehea e hana ai i kahi giner protein - hoʻohuiʻia me ka wai a me ka jam. ʻO nā mea a pau, ua mākaukau ka geener wikiwiki. - Hoʻohui pūʻia kekahi mau momona i maʻa mau i ka 30 grams ma ka lawelaweʻana. Maanei, kūʻokoʻa piha - nā huaʻono a me nā hua, jam, jams a me ka meli, nā nati a me nā hua maloʻo, a me nā waiʻona a me nā nectars. No nā meaʻala'ē aʻe, hiki iāʻoe ke hoʻohui i nā meaʻala likeʻole, a me ke kokoleka a me ka koko.
E hoʻohana i nā huaʻala a me nā huaʻona ma kahi mua, e koho i nā huahana o ke kiʻekiʻe kiʻekiʻe. Ma kēia hihia, e loaʻa i kou kino nā mea maikaʻi a pau, aʻikeʻoe i ka hopena maikaʻi o ka geyner cocktail.