Tiuzeni mmene creatine

Creatine - ndichiyani?

Creatine - chinthu zofunika kugwira ntchito yachibadwa minofu chigoba. Iye ali gawo la mnofu minofu, ndi amapangidwa kuchokera ena kwa amino zidulo ziwalo monga chiwindi, impso ndi kapamba. Komanso amatanthauza kuti zinthu zofunika amachititsa chidule ndi minofu ntchito. Ichi ndi chifukwa chake creatine chimagwiritsidwa ntchito mu zakudya masewera.

Mu thupi la munthu pali za 0,1 makilogalamu creatine. Popeza waukulu thupi yaikulu munthu anatha pafupifupi 2 gm ya mankhwala tsiku. Funso "Kodi ndingachite creatine" - yankho zabwino ndi zoonekeratu, popeza siligwira ntchito kwa zinthu zachilendo kwa thupi ndi chilengedwe. Makamaka akufunikira izo, mpikisanowo, bodybuilders omwe amafuna akatumba amphamvu ndi kubwezeretsa mofulumira nkhokwe mphamvu.

othamanga ambiri amachita chidwi ndi mmene creatine ndi zowonjezera zina. Ichi ndi chifukwa chakuti creatine yemweyo ali nsomba, nyama, etc., ingathandize zosoŵa za munthu, amene ali ndi udindo waukulu pa minofu yanu. Ngati kumachitika kupanda zofunika kuchuluka kwa phosphocreatine kupanga nawo ATP kaphatikizidwe (mphamvu gwero lake). Zimenezi, zidzakhudza ntchito takuphazi thupi.

Ngati mukufuna ngati mungathe kutenga creatine kapena ayi, onetsetsani kuti mfundo kale kupezeka mu thupi, zikhoza sizimapweteka. Chinthu chachikulu - onani amasokoneza anagula ndi kukatenga phwando chiwembu.

phwando chiwembu

Tsopano m'pofunika kukuuzani mmene kutenga creatine. Chifukwa chaichi, masikimu angapo, koma ambiri, kuganizira mbali zake:

1) Download
phwando ikuchitika masiku 6. Chidule ayenera kutenga magalamu 30, kuti nthawi 6 magalamu 5 pa tsiku. Panthawi imeneyi thupi yodzaza ndi zinthu zina.

2) Support
Pambuyo otsitsira, inu mukhoza kutenga magalamu khumi pa tsiku. NDA chiyenera kuwonjezera mlingo, chifukwa pa nthawi imeneyi sadzakhala yogwira pa izi.

Kodi kutenga creatine popanda potsegula gawo? Kuti tichite zimenezi, muyenera tsiku lililonse kudya magalamu 5 mpaka 15. Chifukwa ili ndi pazipita kuchuluka kwa mankhwala adzakhala yagoletsa mu mwezi watha.

Ngati novice wothamanga anakhala ndi chidwi mmene creatine kutenga, muyenera kukaonana ndi akatswiri, amene mwachidziwikire amalangiza kutenga yopuma. Inde ayenera kukhala mu nkhani iyi 2-5 masabata malingana mlingo takuphazi (yaikulu kapena yachiwiri), ndipo wotsatira yopuma - milungu 2 mpaka 4. Izi ndi zofunika kuti thupi uncropped luso kudzimvera kupanga zofunika kwambiri mankhwala.

othamanga odziwa ayenera kudziwa mmene creatine. Malinga ndi chiwembu ochiritsira, ndi jombo gawo kumafuna kutenga magalamu 30 pa sabata kukonza gawo - 2-8 ga kwa masabata 2-8. Inde zonse, iye akubwereza.

sangachite

othamanga ambiri amadzifunsa kuti, "Kodi kutenga creatine?" Ngati Inde ukachitikire, ndipo palibe chochita. nkhani zonse liwiro yobereka thunthu. Nthawi zambiri, sakhoza kukhala odzipereka mu m'magazi kuchokera m'mimba, osatembenukira ku creatinine achabechabe. Kuwonjezera kuchuluka kunditumiza ku zinthu magazi n'kofunika kugwiritsa ntchito osakaniza wolimba, kulola kupondereza kapena kupewa kusintha zosafunika. Pamene shuga ndi dextrose angadwale mlingo wake chakudya mu magazi, izo ndi othandiza kwambiri ntchito creatine monohydrate, anaikidwa makapisozi gelatin. Pankhaniyi, ndi ndondomeko yopewera zoipa masinthidwe mankhwala.

N'zotheka kuti wothamanga ali njira yakeyake kulandira zowonjezera, koma malamulo ambiri amavomereza - muyezo umene oyenera nthawi iliyonse.