Yintoni creatine nendlela ukuthatha ngayo

Ukuphendula lo mbuzo: "Yintoni creatine" mhlawumbi kufuneka mazingapheleli amazwi, ukuba nje isongezelelo kwezemidlalo. Okokuqala, kucingwa ukuba kakhulu ethandwa, omnye wabo. Okwesibini, i additive ngenene kakuhle kakhulu, nto leyo kuqinisekiswa nje kuphela yabadlali kodwa ke iziphumo izifundo ezininzi. Ukuze ufunde ukuba ayinonophele njani creatine kunye neziphumo zawo phezu nenye umzimba uxelela ncwadi.

Kuba isiqalo - imbali encinane. Ndavula le into Isazinzulu isisiFrentshi 1835. Kuye kwafunyanwa kakhulu inyama ebomvu. Kuqulunqo creatine iveliswa ngokwemvelo kule injeke, isibindi nezintso. I ukuqala izinto kuba kuyo le acid asidi glycine, methionine, arginine. Kufuneka kuqatshelwe ukuba amadoda srednestaticheskogo badla bachithe ukuya grams ezimbini creatine yonke imihla. Emva koko lo ilahleko iziyobisi ziyahlaziywa ngokutya kunye nemveliso yayo womuntu.

Ngaloo ezamahala creatine ephilayo iqulethe ama-40 ekhulwini, ize i-60% - a creatine. Thina banomdla yintoni creatine xa besitya kwezemidlalo. Banceda ukwandisa isitokhwe ezi izinto ukunika kwakhona adenosine triphosphate - ATP. Enyanisweni, yokwamkela ezi ongeziweyo kuphucula umsebenzi kwezihlunu ezifana ulondolozo amandla. Oku kubaluleke kakhulu intsebenzo ekumgangatho ophezulu umthambo.

Uninzi lophando kubandakanya ukusetyenziswa creatine monohydrate. Kulo umzi molecule ye esisebenza anxulunyaniswa iimolekyuli zamanzi. Songezelelo ako ngcono xa ludityaniswe carbohydrate yamkelwe. Oku kungqinwe izifundo ezininzi. Ngoko ke, lo mbuzo oko creatine (supplement ezemidlalo), unako ukunika impendulo ilandelayo: oko kuthetha ibangela wemvula (ukwanda) kwi-inventri intramuscular ATP.

Creatine iye isetyenziswe ngempumelelo ekubuyiselweni ATP. umxholo wayo umzimba womntu ngaphantsi kakhulu koovimba ezinokuba kunokwenzeka. Ubuninzi afezekiswa ngokutya ahlanganiswe creatine. Ngenxa yoko, ukukwazi ukwanda umzimba afana nokuphuhliswa adenosine diphosphoric acid - ADP. Kwakhona umdla isongezelelo yemidlalo ingqalelo kuphucula ukusebenza kwezihlunu ngexesha beqokelela glycogen.

Le nto ke kubalulekile ukuba yegazi kunye zona ioksijini. Izifundo ezininzi zophando zibonise ukuba glycogen (bazizalisa) iyafuneka ukuze iseti kwemisipha mass kunye nokufunyanwa. Creatine kuthetha omnye umbuzo: "Ngaba womdlali yendlela nganye, le Ukongeza?" Kumele kuqondwe ukuba indlela isithako esebenzayo kwenza ngobuchule kwabo abadlali abenza uqeqesho unyamezelo.

Kuyaphawuleka ukuba iziphumo ezintle ziyaphunyezwa iimbaleki ukunamathela imifino. Cycle creatine kuhle ukuba elide. Enyanisweni, uphando uninzi lubonise ukusebenza kwemali kwiveki yokuqala ukusetyenziswa kunye ukunqongophala kwenkqubela-phambili ebalulekileyo ubunzima iseti kunye nokukhula kwemveliso kwixesha elizayo.

Umjikelo efanelekileyo zingathathwa njengelinye ayidluli iiveki ezine izongezo ezemidlalo. Kwakuthetha ukuzoba isicwangciso okunesondlo kwiiveki ezintathu zokuqala yokuthatha creatine. ithamo yokuqala kubalwa ngolu hlobo lulandelayo: 0.4 grams kwekilogram mass ngamnye ngaphandle inyama ngamanqatha. Iimbaleki abafumana imali eyaneleyo yokutya protein rhoqo kudla inyama ebomvu, kufuneka ngesiqingatha idosi ngasentla.

Isixelela ukuba amathamo ezinjalo creatine yaye yolwamkelo yayo, le ncwadi, ke, kukho uhlobo onombono ulwazi. Ukuze imiyalelo eneenkcukacha ngakumbi qho ngamnye zingafumaneka kwi iingcali ezifanelekileyo.