Kodi kumwa creatine?

Mmodzi wa zowonjezera ambiri chifukwa sportsmen - creatine. Kodi ndi bwino kusankha, kusankha othamanga okha. M'dera lino, mungapereke mmalo mmene mtengo kapena mtengo zopangidwa - nkhani kukoma.

Komabe, pali muyezo kuti zikhoza kukhala zoopsa kusankha zina. Pakati pa Makampani kupereka masewera zakudya ndi utsogoleri mtundu, kotero aliyense akufuna kuti mankhwala chinachake chanu chapadera.

Kodi creatine bwino mu 2011 linatulutsidwa ndi Zakudya za (akadakwanitsira, SciFit, mtheradi). Ndi creatine monohydrate ndi bwino yabwino zinthu zofunika kukula ndi chitukuko cha minofu misa, komanso kuti apeze mphamvu pambuyo thupi.

nkhani za m'mbiri

Poyamba creatine mu 1835. A wasayansi French kupeza wokhutira mkulu nyama wofiira. Iye anapeza kuti zinthu opangidwa mu impso, chiwindi, kapamba, wa kwa amino zidulo glycine, methionine, arginine.

Creatine mankwala - depositing kachigawo creatinine, ndi 40% ya nkhaniyo ili mu chikhalidwe ufulu mu thupi. Munthu limathera tsiku 2 gm ya asidi kwa amino, amene zomvetsa ndi kudzadza ndi chakudya.

Oyamba chidwi funso: "Kodi kumwa creatine" Kuti bwino kutenga mankhwala, muyenera kumvetsa zimene zimachitika pamene ingested naye. Amakhulupirira kuti zabwino njira kuloŵerera wa creatine - ndi mtundu womangidwa kapena monohydrate.

Tikumbukenso kuti deta zodalirika mphamvu zosiyanasiyana creatine chibwenzi, palibe. Pakuti nthawi ina ankakhulupirira kuti "effervescent" kapena mofulumira Kutha thupi lake bwino chosakanikirana ndi thupi. Komabe, umboni watsopano zikusonyeza kuti kwa amino asidi tcho mayamwidwe pazipita chimachitika monga mbali ya chelation ndi magnesium.

Kodi kumwa creatine ndi zimene mlingo ndi mulingo woyenera?

Ngati inu kuyambira basi thupi, muyenera kudya magalamu 20 creatine kwa masiku 7. Izi otchedwa "potsegula" nthawi. Kenako siteji ya kukhalabe, pamene kuli kofunikira ntchito 5 magalamu kwa amino zidulo patsiku. Tikumbukenso kuti ali osavomerezeka pakamwa njira ya mowa zina, monga Mwachangu Choncho amachepetsa kwambiri.

Palinso otchedwa njira munthuyo poika mlingo wa mankhwala. Izi amaganizira unyinji wa thupi takuphazi. Pa kilogalamu thupi anatengedwa 0,3 ga creatine pa masiku 7 ndipo kenako pa makilogalamu 0,03 - mu Mavesi a akonzedwa kuphunzitsa. pulogalamuyi ndi wangwiro anthu amene amangokhalira kuphunzitsa ndi kumanga minofu misa.

Anafunsidwa funso lakuti: "Kodi kumwa creatine" akatswiri, iwo kukumana, iwo sagwiritsa ntchito njira kwa kuwerengetsa ndalama ya zowonjezera ya kulemera kwa thupi. Kwenikweni ndi yosavuta. Kuchuluka kwa thupi mafuta mu woyambitsa wothamanga ndi munthu wothamanga akatswiri osiyanasiyana, ndipo thupi likhoza kukhala chomwecho. Monga amadziwika, creatine amasonkhana ndi kumachita basi mu mnofu minofu, motero, ayenera kukhala osiyana.

Choncho, mawerengedwe pamwamba suli woona kotheratu ngati ife kulemera okwana misa. Koma mu nkhani ya "thupi misa Taphunzira" adzakhala mwangwiro basi. Mwachitsanzo, munthu kumanga sing'anga masekeli 90 makilogalamu pafupifupi thupi mafuta kuchuluka 20% (kapena 18 kg), motero, Taphunzira minofu misa ndi makilogalamu 72. Ndi kwa chithunzi ichi, m'pofunika kutsatira mfundo za creatine.

Mukhoza kugwiritsa ntchito creatine ndi opanda nthawi katundu ndi kuthandizidwa. Kuti tichite zimenezi, muyenera kudziwa za mmene kumwa creatine kuti kuchuluka misa pang'onopang'ono. Koyenera mkati miyezi 6 kutenga magalamu 3-5 ya creatine, ndiye 1 mwezi yopuma. Kulandira zokwaniritsa: wopitiriza katundu thupi, kapena mankhwala Adzadzipezera ndi chifukwa zochita poizoni m'thupi.

Creatine - ufa, chotero patsogolo ntchito ayenera zidzasungunuka mu madzi. Ena othamanga kuwonjezera kwa kusungunuka mapuloteni kugwedezeka (si bwino). Ndi bwino kupasuka kudzachitika madzi kapena madzi okoma wothwanima. Chakudya kuthandiza kwa amino asidi mwamsanga kusungunuka ndi kusamutsidwa kwa minofu.