Gainer nyob hauv tsev: yuav ua li cas ua noj, zaub mov txawv * Hla ntshav

Tus nce siab yog cov khoom noj uas muaj calorie ntau ntau, 30-40% ntawm yog cov protein thiab 60-70% yog carbohydrates. Siv los nce cov leeg phaus. Hauv cov khoom siv, peb yuav qhia koj nrog cov zaub mov txawv ntawm yuav ua li cas ua kom muaj qab ntxiag thiab noj qab haus huv nrog koj tus kheej tes hauv tsev.

Cov sib xyaw thiab hom

Tus nce nrog rau:

puag - mis nyuj, yogurt lossis kua txiv;
cov nqaijrog - tsev cheese, whey protein lossis skim mis hmoov;
carbohydrates - zib ntab, jam, oats, fructose, maltodextrin, lossis dextrose.

Ua raws li hom ntawm carbohydrates, cov nce ntxiv yog ntawm 2 hom:

nrog lub siab glycemic (carbohydrate) index (GI) nrog nrog sai (yooj yim) carbohydrates;
nruab nrab kom tsawg GI nrog qeeb (nyuaj) carbohydrates.

Hauv cov carbohydrates qeeb, qhov feem ntawm cov piam thaj nkag mus rau hauv cov ntshav yog tsawg. Vim li no, nrog lawv siv, hais tawm hyperglycemia tsis tshwm sim.

Nws raug nquahu kom coj txoj kev nce rau hauv nruab nrab ntawm cov zaub mov thiab tam sim ntawd tom qab kev cob qhia, 2-3 pab ntawm 250-300 ml rau cov neeg muaj asthenic physique (cov neeg nyias los yog ectomorphs) thiab 1-2 rau endo- thiab mesomorphs. Txoj kev ua kom raug yog yuav pab kom koj lub cev nce.

Tus nce siab tuaj yeem ua los ntawm tes. Cov zaub mov noj hauv qab no yuav pab koj ua kom lub cij-calorie ntau hauv tsev.

Cov zaub mov txawv

Txoj kev ua noj yog yooj yim - sib tov tag nrho cov khoom siv qhia thiab ntaus nrog rab.

Daim ntawv qhia	Cov khoom xyaw	Lus khaws xav
Nrog cocoa thiab vanilla	2 diav ntawm cocoa hmoov 2 diav vanilla 1 txhais tes ntawm walnuts; 1 txhais tes ntawm cov txiv av; 150 g ntawm yogurt.	Pre-chop lub neeg rau thiab mash lub berries.
Nrog txiv laum huab xeeb thiab tsev cheese	180 g ntawm tsev cheese; 50 g ntawm txiv laum huab xeeb (lossis lwm yam txiv ntoo); 2-3 dia zib ntab; 2-3 tsawb; 600 ml mis nyuj ntawm cov rog nyeem (los yog kua txiv kab ntxwv).	Uantej-thev lub noob txiv, mash txiv tsawb.
Nrog rau txiv qaub, zib ntab thiab mis nyuj haus	ib nrab ntawm ib lub txiv qaub; ib nrab ntawm txiv tsawb; 100 g ntawm tsev cheese nrog cov rog tsawg kawg; 1 tablespoon zib ntab (los yog jam) 150 ml mis (los yog kua txiv kua txiv).	Tom qab tau txais homogeneous loj, kua txiv yog nyem tawm ntawm ib nrab ntawm lub txiv qaub, uas yog ntxiv rau ib qho nce ntxiv ua ntej siv.
Nrog qaub cream thiab sawv duav	250 g qaub cream 10% rog; 2 txiv tsawb; 6 quail qe; 2 diav rosehip phoov 200 ml ntawm mis.	Ua ntej mash lub txiv tsawb.
Nrog almonds thiab zib ntab	20 ml ntawm kefir; 1 tablespoon ntawm almonds 100 ml oatmeal; 1 teaspoon zib mu.	Ua ntej zom cov almonds.
Nrog bran thiab berries	50 g oatmeal; 10 g ntawm ceg; 5-10 g fructose; ib qho ntawm cov kua protein; ib khob ntawm berries; ib khob mis nyuj ntawm cov ntsiab lus rog.	Cov khoom lag luam tiav nrog rab tshuab ob zaug: ua ntej thiab tom qab ntxiv mis nyuj.
Nrog txiv hmab, qe thiab oatmeal	60 g oatmeal; 150 g ntawm txiv quav ntswv nyoos; 2 dia ntawm raspberry jam protein ntawm 4 nqaij qaib qe; 250 ml ntawm mis.	Siv lub funnel los rhuav tshem cov nkaub ntawm lub qe dawb.
Nrog raspberries thiab oatmeal	200 ml ntawm mis; 100 g ntawm tsev cheese; 50 g oatmeal; 1 khob raspberries	Ib qho kev pab muaj txog 30 g ntawm protein. Qhov kev ua no zoo tshaj plaws tom qab kev ua haujlwm los yog thaum tsaus ntuj.
Nrog txiv kab ntxwv thiab txiv tsawb	100 g rog-free tsev cheese; 2 diav ntawm fructose; txiv tsawb; 100 ml kua txiv kab ntxwv; 200 ml ntawm mis.	Siv txiv tsawb ua kom tsum.
Nrog tsev cheese, berries thiab qe dawb	50 g rog-free tsev tsev cheese; 1 daim ntawm cov protein ua siav; 40 g ntawm tej berries; ib tug tablespoon ntawm zib ntab; 200 ml ntawm mis.	Pre-mash lub berries.
Nrog strawberry	ib khob mis; txiv tsawb; 100 g txiv pos nphuab; 2 lub qe nyoos.	Cov qe qaib yuav hloov nrog quail qe.
Nrog cov mis hmoov thiab jam	2 diav mis hmoov; 150 ml ntawm cov mis tsis tu ncua; 2 diav blueberry jam 2 diav ntawm granulated qab zib.	Nws yog qhov zoo dua los noj ob hom mis yam tsis muaj roj lossis nrog qhov feem pua ntawm cov rog tsawg.
Nrog kas fes	300 ml ntawm mis; 2 teaspoon ntawm instant kas fes 5 g vanilla qab zib; 100 g oatmeal; txiv tsawb.	Ua ntej mash lub txiv tsawb.
Nrog qhuav apricots thiab txiv laum huab xeeb	ib txhais tes ntawm qhuav apricots; ib txhais tes ntawm raisins; 2 dia txiv laum huab xeeb protein ntawm 2 nqaij qaib qe; 200 ml ntawm mis.	Nws yog qhov zoo dua rau noj mis nyuj skim, es tsis txhob nqaij qaib koj tuaj yeem siv quail qe (3 daim).