Creatine - pamene ndi mmene kutenga? The mulingo woyenera kwambiri mlingo kamwedwe

Amene kwambiri chinkhoswe mu maphunziro kulemera kapena masewera ena amene amafuna nyumba minofu, bwino bwino uyu creatine enaake. Komanso, amagwiritsidwa ntchito kawirikawiri zamasamba amene amapatula zakudya zanu nsomba ndi nyama - zakudya zokhala creatine.

Choncho, podziwa indispensability wa thunthu, aliyense mwatsoka bwinobwino mmene kutenga creatine, zimene ofunika ndi zimene ziri ndi mbali yaikulu pa thupi. Mu zonsezi ndi kumvetsa.

Creatine - ndichiyani?

Creatine - a-methyl-guanido asidi acetic mu mnofu minofu. Kwenikweni ndi yofunika kwambiri kwa anthu thanzi ndi ntchito zake masewera monga masewero kwambiri kagayidwe mphamvu.

Pafupifupi 40% ya creatine mu thupi - otchedwa ufulu creatine otsala 60% ya nkhani zokambidwa mu mawonekedwe a creatine mankwala. Munthu wamba amathera izo masana 2 gm, koma Akatswiri, Chiwerengerochi ndi apamwamba kwambiri. imfa kudzazika ndi thunthu chakudya ndi masoka yopanga chamoyo ndi chithandizo zina zapadera.

Creatine n'kofunika kwambiri sportsmen, chifukwa thupi umabala mu kuchuluka mwachilungamo chochepa, ndi okwanira kuti mupeze moyo wabwinobwino. Komabe, anthu amene tikugwira yogwira ntchito masewera, mankhwala ayenera kukhala zambiri, chifukwa ntchito zake minofu ndi zotsatira mwachindunji pa kupirira ndi mphamvu ya thupi, kudzaza ndi mphamvu. Izi amapereka maganizo chifukwa pali masewera creatine. Koma ayenera kulankhula za chilichonse.

Creatine anapeza mu 1835 ndi French sayansi. Iye anapeza pophika ili mu madzi nyama, choncho anaitcha "creatine" omwe anamasuliridwa kuchokera njira Greek "nyama." Kuyambira pamenepo, akatswiri ambiri adzipereka nthawi yawo yofufuza kutchula INO ndi ntchito zake. N'zotheka kukhazikitsa mmene tiyenera kukhala mu thupi la munthu wathanzi, komanso kumvetsa bwino zimene creatine ndi, pamene muyenera kuchita izo, ndi zimene mukhoza kuona zotsatira zoyipa.

Ntchito yaikulu ya creatine

Choncho creatine: ndichiyani chiyani? Choyamba, mankhwala bwino nkhani zofunika ndi njira:

• njira zina kumapangitsa mafuta moto ndondomeko;
• kumathandiza kuwonjezeka mu minofu misa;
• kwambiri kumalimbitsa ndiponso mphamvu thupi;
• Zimathandiza kukula kwa mphamvu ntchito zabwino.

Kukambirana thupi likusowa creatine, pamene izo ndi zimene cholinga, muyenera bwino. Pambuyo ambiri olakwika kuti mankhwala mwachindunji yomanga minofu. Ngakhale maneno awa ali pafupi ndi zoona, koma izo si zoona. Pambuyo creatine kwa minofu misa si ungakuchitireni zimenezi, monga amino zidulo kapena mapuloteni. Kwenikweni kumatanthauza ndondomeko zofunika kagayidwe kachakudya, koma makamaka bwino mphamvu ntchito za thupi, osati mwachindunji kuwonjezeka minofu.

Chifukwa cha zimenezi, patapita masabata kutenga zowonjezera woseŵera akuona kuti kuphunzira yapita ndi katundu wachipereka sizivuta, ndi mdani mwamsanga kutopa, obisika. Creatine amalimbikitsa bwino minofu misa chifukwa kukula mphamvu ndi kuonjezera mphamvu ntchito. Mwakumvetsa ichi, zikuonekeratu tanthauzo ndi golide ulamuliro wa mphamvu ya masewera: ". Voliyumu minofu ndi mwachindunji njila kwa mphamvu zawo"

Pansi thupi, mnofu poyamba amagwiritsa sitolo yake mphamvu, ndipo pamene itatha akuyamba, kuphatikizapo ndondomeko acidification, kupeza mphamvu kuchokera kwa maselo ena mu thupi. Pachifukwa ichi, sikutheka kuti iye kukhala pansi ntchito m'thupi kosalekeza, koma weniweni kwambiri chifukwa creatine kuonjezera chiwerengero cha ATP (adenosine triphosphate) m'thupi, potero kupereka latsopano nkhokwe minofu mphamvu.

Kuti timvetse bwino, zodabwitsa kuti minofu choyambirira ndi mayunitsi 10 mphamvu. Popeza creatine, chithunzi ichi akhoza ziwonjezeke kwa 12 kapena 15 mayunitsi, ndipo kuchita zimenezi likukhudza mphamvu ya kulimbitsa thupi ndi kupirira. N'zosadabwitsa kuti kutenga creatine patsogolo maphunziro ndi kuvomerezedwa kwa othamanga onse nawo masewera lolemera.

chimatanthauza mmene tingagwiritsire ntchito?

Ngati mwaganiza kumwa creatine, pamene izo ndi momwe ndikofunika kudziwa. Pambuyo ntchito zowonjezera ichi, monga, ndithudi, ina, sangakhale mwachimbulimbuli. mosamala pa nkhaniyi anakuthandizani kuwiri ndi zogwirizana kwambiri ya kamwedwe wake. M'nkhaniyi takambirana mbali yaikulu, zingadziŵike ndi othamanga wosadziwa amalakwitsa zinthu mobwerezabwereza.

galimoto №1

Woyamba kamwedwe Creatine ndi makamaka pachiyambi creatine potsegula, kwambiri kuwonjezera kuchuluka kwa mankhwala mu minofu. nthawi oterewa nthawi zambiri kumatenga za 5-7 masiku, imene ambiri creatine mu thupi kumawonjezera za 3-4 nthawi. Pambuyo ntchito kuti mankhwala ayenera Mlingo kukonza kokha tsiku.

galimoto №2

A chimake chachiwiri cha mmene creatine mu makapisozi, monga ufa kapena njira madzi ndi penapake chosavuta. Iwo kudyetsa gawo palibe ndi kulandira mlingo tsiku lomweli silinasinthe mankhwala. Poyamba zingaoneke kuti kuchita zimenezi m'njira zambiri masewero woyamba, koma patapita masabata ziwembu mwa ntchito zake limagwirizana kwathunthu.

Kodi kuwerengera mlingo ofunikira creatine?

Zikuonekeratu kuti akatswiri a masewera komanso chifukwa zamasamba, anthu amafunika enaake ngati creatine. Pamene kutenga izo - osati onse zilipo. Mwachibadwa, ofunika kuti amvetsetse chimene chili yake tsiku mlingo zina lapansi.

Standard kutumikira mu Download nthawi ndi magalamu makumi awiri patsiku. Pa yokonza mlingo tsiku yafupika kanayi - mpaka magalamu asanu.

njira munthuyo phwando creatine kumafuna kudziŵa mlingo pamaziko a youma (sanali mafuta) thupi misa Taphunzira. Choncho n'zotheka ntchito chilinganizo sayansi: magalamu 0,3 1 kilogalamu katundu mu nthawi, ndi magalamu 0,03 pa makilogalamu 1 za nthawi yokonza.

Motero, munthu akulemera makilogalamu 90, amene 10% mafuta, kuchuluka kwa creatine kuchita masamu motere: makilogalamu 81 (youma kulemera) ndi kuchulukitsa ndi 0,3 kapena 0,03. Pankhaniyi, mlingo tsiku la mankhwala mu potsegula gawo ndi 24,3 m'nyengo yokonza - 2,43 gram. Pankhaniyi, chifukwa mawerengedwe zolondola n'kofunika kwambiri kuti achotse kwa kulemera okwana kuchuluka kwa mafuta, chifukwa creatine lolunjika pa mafupa ndi minofu zimakhala, koma osati mafuta. Komabe, dziŵani kuti mlingo waukulu wa creatine pa potsegula n'kofunika masana ogaŵikana madyerero anayi kapena asanu magalamu za 5 aliyense.

Ndipamene zowonjezera creatine

Monga tanenera kale, pali njira zingapo zimene amapangidwa creatine enaake: makapusulo, ufa ndi njira madzi.

The kwambiri yabwino kulandira creatine makapisozi chifukwa chabe kofunika kumwa madzi. Creatine ufa tingasonkhezere osati madzi komanso chakumwa ina. Pa ntchito creatine ndi chakudya kudya limatipatsa chifukwa zosavuta, choncho ndi bwino kupasuka mankhwala mu mphesa kapena apulo madzi kapena mu kapu ya madzi ndi amsupuni uchi.

ndi bwino creatine zowonjezera chiyani?

Ndipotu, ambiri a alimi a dziko la creatine ubwino wake ndi pafupi zofanana, kotero limodzi la zinthu molimba kusankha mankhwala makamaka zoona, mtengo wake. Kafukufuku wosiyanasiyana atsimikizira kuti zothandiza kwambiri zina awa akadali creatine monohydrate. Ndipo mu mndandanda wa kwambiri oyenera zopangidwa yotulutsa apamwamba creatine zotsatirazi: akadakwanitsira Zakudya, Gaspari Zakudya, BSN, mtheradi Zakudya ndi Dymatize.

Kodi creatine kukhala zoipa?

zowonjezera Izi m'munsi zachilengedwe, choncho palibe contraindications ntchito yake kumeneko. Komanso, chifukwa creatine ali mankhwala ena, mungachite popanda zina, ngati ankadya Mwachitsanzo, osati kilogalamu n'komwe nyama patsiku.

Komabe, ngati bwino kuwerengetsa mlingo tsiku la mankhwala ndi kwambiri upambana izo, mavuto angakhale kwambiri katundu pa chiwindi ndi mavuto ndi chimbudzi.