Creatine: zowonjezera masewera - mitundu, phindu, kuvulaza
Wowonjezera masewera omwe amatchedwa "creatine" ndiwotchuka kwambiri pamsika moti pafupifupi osewera onse asintha kuti azigwiritsa ntchito. Komanso, osewera ambiri samvetsa bwino kuti izi ndi chifukwa chiyani. Zinthu zambiri pa intaneti zimangokopera zolemba za Wikipedia patsamba. Kuyembekeza, mwina, kukopa ogula. Zachidziwikire, malinga ndi lembalo, mutha kupitiliza kugula pa sitolo yapaintaneti.
Creatine: ndi chiyani
Creatine ndi nitrogen wokhala ndi carboxylic acid yemwe amapangidwa ndi thupi laumunthu mu kuchuluka kofunikira pamoyo. Organine imapangidwa kuchokera ku amino acid ndi ma enzyme omwe amapezekanso m'thupi. Ndiye kuti, thupi la munthu lomwe silimakumana ndi vuto lililonse lamtundu uliwonse silifuna masewera olimbitsa thupi.
Zomwe zimapangitsa kupanga
Zomwe zimapanga kapangidwe ka ma amino acid zimathandiza kuphatikiza glycogen m'misempha, munthawi yomweyo kudziunjikira chinyezi m'thupi ndi kuwonjezeka kwa kuchuluka kwa thupi. Monga omanga a thupi amanenera, creatine amapatsa phindu lochulukirapo. Ayi, nitrogen yomwe ili ndi carboxylic acid imachulukitsa minofu yambiri chifukwa chamadzi. Ndipo chifukwa cha kuwonjezeka kumene, othamanga amathanso kulemera kwambiri. Ndipo kukula kwa minofu kudzakulitsa kapena ayi, zimatengera luso la kuphunzitsa, kudya moyenerera komanso kupuma.
Creatine sivulaza thupi.
Mwachangu, inde. Pafupifupi palibe mlandu umodzi womwe walembedwa wonena za kumwalira kwa katswiri kuchokera pakugwiritsa ntchito creatine. Kuphatikiza pa kuwonjezera kuchuluka kwa thupi pokopa madzi ku minofu, zowonjezera zamasewera zimakhala ndi mphamvu ya anabolic pa tendon ndi ligaments. Pali umboni, pamayesedwe othamanga. Palibe kutsutsana.
Ndipo pali mfundo inanso yosangalatsa. Mu osewera omwe amakonda kudyaine, kafukufuku akuwonetsa mawonekedwe amiyala mu impso (100% ya milandu). Komanso, atatenga chowonjezeracho (atatha masiku 14), miyala yomwe idapezeka imasowa popanda kufufuza. Popeza gulu loyesererali limaphatikizapo anthu azaka zazing'ono ndi zapakati (18-45 zaka), sizowona kuti miyala ingathetse mu othamanga okalamba.
Ndizopanga ziti zoti musankhe
Mu msika timapatsidwa creatine monohydrate ndi hydrochloride. Poyambirira, ndi molekyulu yaine yopanga ndi madzi, chachiwiri - chisakanizo ndi hydrogen ndi chlorine. Monohydrate imakhala ndi madzi ochepa, samagwira bwino ntchito, koma yotsika mtengo. Hydrochloride imalowa m'thupi mwachangu, imakhala yachuma pamankhwala osokoneza bongo, koma okwera mtengo. Kwa wothamanga yemwe akufuna kusankha amene wopanga angasankhe, yankho lenileni kulibe. Ngati mutanthauzira chilichonse kukhala mitundu ndi mitengo, ndiye kuti palibe kusiyana. Chifukwa chake, ndibwino kungoyang'ana pakulandila.
Kodi creatine amafunika masewera
Mfundo yosangalatsa kwambiri. Ochita masewera otchuka omwe ali ndi mafuta ochepa komanso mawonekedwe amthupi a chic samadya. Chifukwa chiyani? Chifukwa imasunga madzi, omwe mwa njira zonse (pogwiritsa ntchito mankhwala opangira mankhwala) amachotsedwa m'thupi. Misa yowuma ndi creatine ndi mbali ziwiri zotsutsana.
Cholinga cha nkhaniyi sikuti tilepheretse kugula. Ngati mukufuna, tengani. Koma zotsatira zake ndi zero kwa osewera ambiri omwe si akatswiri. Mukufuna kubwezeretsa thupi lanu mutatha kulimbitsa thupi - chakumwa mavitamini magulu A ndi B, zinc, magnesium, omega acid. Zotsatira zake zikuwoneka - tikutsimikizira.