Nānā: hopena hopena, ka hopena o ke kōkua hou ma ke kino o ke kanaka.

'O Gainer - he'ano mea'ai ho'ona'auao, kahi e komo pū ana me ka waihona protein-carbohydrate, kahi e ho'onui ai i ke kaumaha o ke kino. I kekahi manawa i loko o kēlā mea hana mea'ai ho'olaha i nā'ano microelelies, nā huaora, nā amino acids, creatine. 'O ka pinepine i loko o nā mea ho'opihapiha nui kahi momona. 'O ka'ae'ana i geynery, nā hopena'ao'ao'a'ole i'ike'ia.

'O Gainer kekahi o nā mea ho'okani pīhili mua. I ka wā i hala aku, no ka hana'ana i kēia mea ho'okomo, ua ho'ohana'ia nā'ano'ano waiwai like'ole o ka protein, ua ho'opiha'ia i ka momona a me ka sugar i mea e loa'a ai ka helu caloric ki'eki'e. Ma kahi'āpana o kēia'ai e hiki i ka 3,000 calories. I loko o ka manawa, ua ho'opau ke'ano hou a me nā'ano ki'eki'e me ka mea o ka pūnaehana ho'oma'ema'e, nā'ōpoliko a me nā'ano microeleulau pono'ē a'e i ke kā'ei.

Ho'ohālike'ia nā mea ho'olālā ho'olālā e lawe koke'ia ma hope koke o ka ho'ona'auao'ana, i ka manawa i wehe'ia ai ka "puka makani" -e'ahu-"carbohydrate" e ho'opiha ai i ka geyner. Mahalo i kēia ho'olālā ho'olimalima, wikiwiki hou nā mea pā'ani, ua hō'ole'ia ka papahana ho'olaha, ua ho'oulu hou'ia ka'i'o muso a ua ho'onui'ia nā pu'upu'u ike. Eia kekahi, hiki ke lawe koke'ia kēia pu'upu'u ma mua o ka hana ma'amau. 'O ka hemahema o ka lawe'ana i ka'āpana hana ma mua o ke a'o'ana, aia i ka wā o ka ho'ona'auao'ana'a'ole e puhi'ia nā momona, hiki i ka nui o ka ulu'ana e ulu.

Hāpai'ia kēia'ano mea'ai pā'ani no nā po'e i komo i ke kino a i'ole ka ectomorph. 'A'ole pono nā kānaka i kūpono i ka momona a me nā endomorphs e lawe i kēia kola. He mea maika'i'o Geyner no nā mea ho'okani pila, nā mea pā'ani, nā mea pôpeku a me nā mea pā'ani i ho'olimalima'ia. Hoikehonua, sportpitanie kupono ole wale no ka hoʻoulu Muscle nuipa a, akā, i like hoemi konohiki a me ka ikehu. 'O ka ho'ohana'ana i nā'āpana, nā hopena'ao'ao ma nā mea a pau e hō'ike'ia i nā'ano like'ole.

Ke koho'ana i kahi mea'ai pā'ani, nui ka po'e i hiki'ole ke koho i ka mea maika'i - he geyner a protein paha.

'O ka protein he pūmua protein-carbohydrate. 'O ka protein nui ka pilina. Ho'ohana'ia ka protéin e ho'onui i ka nui o ka muscle malo'o. Ke ho'ohana'ia ka pilina,'a'ohe waiwai o ke kaumaha. He kūpono nā mea lapa'au no nā po'e e a'o ana iā lākou iho, me ka'ole o ka ho'olālā. Ke ho'ohana'ia ka pilina, e ho'olohe i ka loa'a'ana o ka lactose i loko o ke mele. Ma nā huamua o ka waiwai,'a'ole i loko o ka lactose, a he keu nui kēia, no ka mea 'A'ole ka po'e he nui i ka lactose.

'O Gainer, he'oko'a me ka pilina,'o ia ka pūpona'ale'a-me ka protein. Akā,'oiai,'o ka pilikino i loko o kēia waihona he like me ka mea'ai. 'O ka'oko'a wale nō ia i ka helu o nā calories, i'oi aku ka ki'eki'e o kēia waihona. A, e like me kou'ike,'o nā calorie he carbohydrates, a ua ho'ololi'ia lākou i ka ike. No laila, ua hemolele'o ia no kēlā po'e kānaka i pa'a loa i ke a'o'ana.

Gainer:'o wai kahi koho?

Ma waena o ka nui o ka mea e hana ma'ale'ale e lilo i mea kānalua, no laila, i ke koho'ana i kēia kōpili e kūkākūkā me kekahi mea lapa'au. E mālama i ka mea 'ai a me ka hana o nā' āpana'a. 'A'ole pono nā mea ho'okomo ma loko o 30-50 grams o ke kō. Inā makemake'oe i ka piha, e ki'i i kahi mea kaumaha kaumaha e loa'a ai nā'ōpona me ka index index glycemic. A kanaka me ka kiʻekiʻe pūnao, ma ka mea ku ole, ka mea, ua? Aeiiaiaoaony e koho kumukanawai a me ke kiʻekiʻe glycemic inideka. I kēlā me kēia hihia, koho wale i ka hua i'ike'ia, i loko o nā kinakona ki'eki'e.

Nānā: hopena hopena

'O ke'ano o nā additives no nā hā'ina nā mea i kūkulu'ia mai nā mea'ai a'a'ole e like i nā mea'ai. Hiki ke lawe'ia e nā wāhine a me nā kāne i kēlā me kēia makahiki. Ana Creatine,ʻaoʻao 'ole e hoike mai ai ia i loko o ka palapala o ke kanaka, intolerance a me intestinal kāna hana, o ka oi aku ma hope o undergoing pancreatic maʻi. Eia kekahi, me ka pono'ole o ka mālama'ana a me ka hana'ole o ka makoma ma ke kāpomo, hiki i ka huapalapala ke hana i loko o ia mea, kahi e hiki ai i ka lā'au make. Me ka ma'i pahū, mai ho'olimalima no kekahi mau lā, a laila e ho'omau i ka ho'ohana'ana i ka huahana, e ho'ēmi i kāna kau.