Creatine Monohydrate (creatine) zotsatira zoyipazi, ntchito, ndemanga

Mphamvu maphunziro - zochitika otchuka a unyamata ano. Iwo anapereka thupi linga, ndi khalidwe mtima. Pakuti othamanga amene zikugwira masewera mphamvu kwa zaka zingapo, si chinsinsi chimene mungathe iyende chidwi pokhapokha ngati inu mosamala penyani zakudya zanu ndi tsiku chizolowezi.

Monga chakudya, sikokwanira zambiri Kungoti. Kuonjezera mphamvu, misa, ndi kupeza mphamvu kofunikira pa maphunziro, othamanga ntchito zowonjezera zakudya. Mmodzi wa anthu otchuka pakati othamanga ndi creatine. Ndi chiyani icho?

tanthauzo

Malinga ndi kafukufuku, ndi «Creatine Monohydrate» ndi zothandiza kwambiri zakudya enaake oimira a masewera mphamvu. Chifukwa cha mazana mayesero imachitika anawulula ubwino ntchito kukula mwa akatswiri kupirira. Komanso, ndi enaake zakudya kumathandiza kuwonjezeka kwambiri minofu misa ndi kulimbikitsa ulusi.

Creatine monohydrate, zotsatira za amene tafotokozazi, ntchito ndi othamanga padziko lonse. Izi zili choncho chifukwa thupi lathu ndithu, popeza iye umabala izo yekha zedi ang'ono kupereka minofu ulusi mphamvu. Natural creatine amapangidwa chifukwa chiwindi, kapamba ndi impso.

Ndi chinthu zachilengedwe pano zochepa mu zakudya zina. Creatine lili wofiira nyama, nsomba, hering'i ndi nsomba. Kotero kuti minofu ndi mphamvu zokwanira katundu mphamvu, kuti idyani zakudya izi zokwanira. Okhutira ndi zinthu wokangalika iwo zocheperatu. Ndipo tsiku ndi tsiku, ntchito mlingo ka chakudya enaake «Creatine Monohydrate», inu adzapereka thupi lanu ndi mphamvu zofunika kuti ndikaphunzire zinthu zina.

Amene lipindulitsa creatine?

Chakudya zowonjezera zochokera creatine akhala akugwiritsidwa ntchito kwa zaka makumi atatu. Zonse zinayamba ndi othamanga ochepa kuphunzitsa ndi cholinga athana Olympic. Popeza othamanga zonse kudzipatula creatine mu zakudya zawo. Uyamiko kwa Iye, monga bodybuilders pa maphunziro mphamvu angachite ntchito yambiri, chifukwa chimene kukwaniritsa zolinga zawo - kuwonjezera minofu misa.

anthu onse nawo masewera, kaya wrestlers, osewera mpira, sprinters ndi zina zotero, akhoza kukhala amphamvu ndi sturdier ntchito creatine monohydrate, mitengo omwe si wokwera.

Ndondomeko ntchito ndi zowonjezera chakudya

Kodi kutenga creatine monohydrate? Ufa ntchito ngati enaake chakudya pambuyo thupi. Njira imeneyi ntchito kumapeto, othamanga kwambiri padziko lonse. Popeza katundu pambuyo lolemera milingo creatine mu ulusi minofu ndi yokhudza ufiti yafupika, muyezo liyenera kukhala nawo. Kuti tichite zimenezi, mukhoza kukonza otchedwa mapuloteni kugwedezeka. Kuwonjezera mlingo wochepa wa creatine, ayenera muli mapuloteni, mwamsanga chakudya zidyeke ndi glutamine.

Lililonse thupi zosiyana, kotero wothamanga ayenera yokha kusankha momwe kumwa creatine monohydrate. Ena othamanga kusankha ntchito enaake zakudya pamaso zolimbitsa mu masewero olimbitsa kuchita masewero olimbitsa thupi, kenako - amapewa. Ena - ntchito creatine patsogolo maphunziro ndi pambuyo pawo. Kudziwa mode akufuna, m'pofunika kumvetsera thupi lanu ndi kumpatsa mphamvu zambiri akamavutika.

Kodi kupanga mlingo?

Popeza kufunika creatine tsiku thupi lathu ndi za 8 magalamu, pofuna kupewa choposa ponseponse izi kudya mokwanira 3-5 magalamu. Popeza kuti ndi ofunika kuchita, tinakambirana pang'ono apamwamba.

Ife kunayambitsa nkhani ayendetsa creatine ndi zakudya zina zothandiza "kumanga" thupi lanu. Apa, aliyense aganiza mmene creatine monohydrate. ufa akhoza kungoyankha kuchepetsedwa ndi madzi, ndipo akhoza kuwonjezeredwa, monga whey mapuloteni. Iye wakhala nawo kumanga latsopano ena a minofu CHIKWANGWANI.

Munthu amaponyera ufa chakudya enaake «Creatine Monohydrate» mu madzi zipatso kapena tiyi. Dziwani kuti mwatsatanetsatane yokhudza yokonza omwera lapansi. Kuchepetsa yekha imafunika, m'malo kuchita zimenezi pasadakhale. Nkofunika kukumbukira zinthu ngati musanaganize mmene kumwa creatine monohydrate.

Kodi creatine pa thupi?

Thunthu, amene amapereka mphamvu kwa minofu, afika mu magazi mwa iwo. ATP - gwero thupi mphamvu zachiwawa. Chifukwa kutembenuka kwa creatine mu creatine mankwala, ATP chimathandiza m'matangadza pa nthawi zolimbitsa thupi matupi athu nthawi zonse ndi mwayi chuma ntchitoyo. Ngakhale ndondomeko anafotokoza zikuwoneka zovuta zonse zimachitika mwa ife mu nkhani masekondi.

Kodi chimachitika pamene thupi alibe zokwanira creatine mankwala? Ndiye pali ndalama za ATP glycogen otengedwa chiwindi. Mtundu uwu wa malo. Ndi kudzera njira imeneyi, ife musalekane kuti imfa kusowa mphamvu, ngakhale pamene ife amatopa kwambiri. Mosiyana creatine wangwiro, glycogen ndi kutembenukira ku ATP ndi lamulo yaitali.

zotsatira zoyipazi

Ambiri, «Creatine Monohydrate» si kupulumutsa mavuto thupi ngati amwedwa yaing'ono, malinga ndi ndandanda anakonza maphunziro. Ulamuliro waukulu kukumbukira, ndi kuti kutenga creatine mbali yaikulu Sindizakubweretsanso zotsatira kwambiri. Mfundo imeneyi zachokera maphunziro kuti okhutira kwambiri a creatine mankwala limangolembedwa excreted.

Komanso, pa phwando creatine Ndi bwino kumwa madzi ambiri, chifukwa angathe kukopa maselo a minofu ya madzimadzi interstitial. Komanso, sayansi si bwino ankafufuza funso la chikoka supplementation creatine pa thupi la achinyamata. Choncho, ngati inu muli pansi pa zaka 18, ntchito creatine kwa nthawi yaitali tiyenera kupewa.

Lingaliro la "katundu" creatine

Monga taonera, ngakhale yabwino creatine monohydrate, ngati kamodzi, excreted m'thupi, ndipo si kudziunjikira. Choncho, zonse kuti wothamanga zimatenga sabata "Nsapato" sudzapereka chifukwa cha zachiwawa osati kudziunjikira kulikonse, koma amangobwera "kwaulere". N'chifukwa chake opanga amalangiza zowonjezera zakudya kuti iwo Mlingo yaing'ono ezhednevno.Etot akuti adayamba anthu ambiri mu 90s, pamene enaake zakudya okha anayamba kuoneka pa maalumali. Akamanena za mfundo imeneyi ndi ntchito mwakhama creatine kwa sabata, kuti "mudzaze" Ulusi minofu ndi mphamvu mtsogolo pochita. Choncho, pali "potsegula" wa creatine mu minofu kuti. othamanga ambiri amakhulupirira kuti angathe mankhwala ndi mphamvu izi zotsatira mphamvu angagwiritsidwe ntchito efficiently kuyamika zolinga zawo. Kapena kuchita chotero "katundu" kwa inu?

Kodi "micronized" creatine?

Ndi enaake zakudya anapeka wa chinthu chomwecho - creatine. Kusiyana kokha ndi kuchuluka kwa particles chochuluka ufa. Micronized Creatine yambewu kuti ndi zosakwana yachibadwa 20 Nthawi! Kodi muyenera micronization?

Makamaka solubility bwino. Aliyense amene ntchito ufa ochiritsira, anaona kuti pansi pa galasi pali pellet ka ena particles. Ndi creatine, amene si mbisoweka. Chifukwa cha ichi, sakhala mu thupi ndi kukhala mu beaker ndi. Choncho, izo micronized creatine monohydrate, mtengo umene uli pang'ono kuposa ufa wabwinobwino, akatswiri amalangiza kugula.

Creapure® Creatine Monohydrate ndi chiyani?

Creapure ^® - anazindikira muyezo mwa othamanga kutenga creatine. Linapangidwa mu Germany. mchitidwe Zimenezi zingapezeke mu zakudya zambiri zokhala creatine amagulitsidwa lonse lapansili. Kumvetsa ngati Creapure® Creatine monohydrate alipo mu mankhwala makamaka, ife umapezeka pa mndandanda wa zikuchokera mawu akuti «Creapure®».

mankhwala, malinga ndi Mlengi, mpaka, zolinga osachepera awiri zofunika:

• Imathandiza kuti chitukuko cha dongosolo akulu, osati mafuta;

• Zimathandiza kuti achire pambuyo masewerawa.

Amenewa zinaonekeratu kwambiri Mlengi Creapure® Creatine Council adzilandira mode kukonzekera. Pa tsiku ndi maphunziro inyamuka, m'pofunika ntchito teaspoons awiri (5 magalamu) wa creatine pambuyo maphunziro. Kumapeto kwa mlungu, pamene palibe maphunziro, izo ziyenera kukhala chimodzimodzi mlingo chomwecho, koma m'mawa. Komanso, akatswiri German analangiza kutenga mankhwala mkombero. Patapita masabata 4-5 motenga mankhwala, muyenera thupi lanu "mpumulo" kwa masabata 3-4. Ndiye zotsatira zake makamaka noticeable.

Mmene Kafeini pa zochita za munthu enaake zakudya

Anthu ena opanga musati amalangiza kumwa tiyi kapena khofi zakumwa, ngati inu ntchito «Creatine Monohydrate». Kodi kutenga enaake zakudya, aliyense aganiza okha, koma M'pofunikanso kukumbukira kuti Kafeini mwina ndigwire phindu creatine. Komano, malinga ndi akatswiri ambiri, kumwa makapu 1-2 khofi tsiku, simungathe kuona zotsatira zoipa za tiyi kapena khofi.

kuchita othamanga chiyani?

Anthu ambiri amasangalala ndi zotsatira zake, zomwe amapereka "Creatine Monohydrate". Reviews yekha akutitsimikizira izi. Nawa ena a iwo.

zaka wina 27 analangizidwa kutenga creatine kumanga minofu, chifukwa anali kwambiri woonda. Malinga ndi iye, iye nthawi zonse anapita masewero olimbitsa thupi, koma chifukwa anali nkomwe chidwi - iye ZOCHITA anapatsidwa movutikira, ndipo Kuwonjezera minofu misa unkachitika. Mosakhalitsa Katie anayamba kupita creatine, kotero kuti makalasi pa masewero olimbitsa anayamba kupereka sizivuta, koma kuwonjezeka lalikulu kulemera sizinachitike.

24 wazaka bodybuilder limati creatine, mtengo umene unali ndithu mkulu. Kugula malonda makampani osiyanasiyana ndiponso malinga ndi iye, kusiyana pakati pa iwo, iye nkomwe anaona. Koma Zotsatira zake adakondweretsa - kuwonjezeka kwambiri minofu misa ndi ndondomeko yonse ya mawonekedwe a.

Mmodzi bodybuilder wokonda, yemwe ali ndi zaka 32, osati kale anayamba creatine ananena kuti zotsatira zambiri sizinathe anaona. Komanso, mu masiku oyambirira a mavuto ena m'mimba, koma ndiye Zonse zinali zii.

maganizo anu za creatine ndipo anali wothamanga ndi zinachitikira. Iwo chinkhoswe pa masewera othamanga ndi nthawi zonse nawo mpikisano wa wautali. The wothamanga ndinayamba kutenga creatine pambuyo mitundu angapo katundu. Iye anati ankaona overtraining ndipo anaganiza kuyesa «Creatine Monohydrate». Kodi kutenga - kwenikweni ankadziwa, koma mmodzi wa mabwenzi ake anamuuza kuti kufunika kotsatira cocktails ndi kumwa pambuyo maphunziro. Zotsatira zake zinali zotani? Tsopano, poyamba, afika kwambiri za chimwemwe akuthamanga, monga magulu ake anachira ndi mphamvu.

Mkazi wina wamng'ono ntchito olimba mlangizi, anagula creatine ndi flavored, koma mmene analibe nthawi kumva. Kunapezeka kuti anali ndi ziwengo kwa izo. Kenako anandiuza kugula mankhwala popanda filler.

Monga mukuonera, za ntchito "Creatine Monohydrate", mayankho zosiyana. othamanga kwambiri za masewera Mphamvu simungathe kulingalira ndondomeko ndinaphunzira popanda ichi zowonjezera chakudya. N'chifukwa chiyani "siloviki" amadalira kwambiri pa creatine chiyani? Katundu anapirira ndi choncho othamanga alidi kwambiri. Pa nthawi yomweyo katundu pamwamba pa minofu zina kumatenga maola 1.5-2, pamene pali kulimbitsa thupi. N'chifukwa chake akuluakulu a masewera mphamvu amayesetsa zabwino creatine monohydrate. Koma kodi inu mukudziwa amene ali bwino?

kusankha kovuta

Kodi kusankha creatine monohydrate? Makampani yotulutsa izo, potulutsa mankhwala mu mawonekedwe a ufa, miyala ndi makapisozi. Kudziwa zinthu zofunikira kwa inu, muyenera kuganizira mlingo wa monohydrate creatine, analemba pamaziko a mtengo, quality, kupezeka, ndi zinthu zina.

Koma samapereka tcheru okha zopangidwa ndi. Nthawi zina mbiri ya mankhwala ndi - akuchita yekha mwadongosolo malonda kampeni. Kusankha creatine, kulabadira kuchuluka kwa particles. Monga taonera, iwo amakhala akuluakulu kuposa zochepa iwo kupasuka. Komanso, ambiri creatine ufa particles, kovuta iwo chosakanikirana ndi matupi athu. Mfundo imeneyi iyenera kuganizira kusankha choyamba.

Komanso kulabadira zili mu ufa wa zofunika zakudya. Iwo ayenera kukhala pano, chifukwa kudzera zinthu zoterozo creatine angathe chosakanikirana ndi kudutsa mu maselo ulusi minofu. iwo Nthawi zambiri zophweka dzuwa kuti kuonjezera kuchuluka kwa magazi a insulin mu nthawi ayambe pambuyo katundu mphamvu. Mukhozanso kulabadira ngati pali gawo la anasankha mankhwala alpha-lipoic asidi kumawonjezera insulin tilinazo.

Kutenga zowonjezera zakudya, M'pofunikanso kukumbukira kuti bwino ndondomeko maphunziro mwachuluka amadalira njira yolondola chitukuko, kumenyana mzimu ndi khama. Ndi kukhazikitsa maphunziro ndandanda ndi kupanga dongosolo bwino tsiku, mukhoza Mokhumbira.