Kodi cholengedwa ndi chiyani komanso momwe mungagwiritsire ntchito

Zamkati

• 1. Kupititsa patsogolo magwiridwe antchito
• 2. Kuthandiza kuchiza matenda a minofu
• 3. Kupewa kwa Parkinson
• 4. Kupewa matenda osachiritsika
• Momwe mungagwiritsire ntchito
• Zotsatira zoyipa

Creatine ndichinthu chopangidwa mwachilengedwe mthupi, ndi impso ndi chiwindi, ndipo ntchito yake ndikupereka mphamvu ku minofu ndikulimbikitsa kukula kwa ulusi wa minofu, zomwe zimapangitsa kuti minofu ipindule, kugwiranso ntchito bwino ndikuchepetsa chiopsezo chovulala.

Ngakhale amapangidwa mwathupi ndi thupi, si zachilendo kuti othamanga azigwiritsa ntchito zowonjezera zowonjezera popanga magwiridwe antchito. Komabe, ndikofunikira kuti zowonjezerazo zikulimbikitsidwa ndi wazakudya kapena adotolo malinga ndi zosowa zaumoyo komanso mbiri yazaumoyo wa munthu.

Cholengedwa chimagwira nawo ntchito kagayidwe kanyama kamene kamapezeka mthupi lam'mafupa, kugwira ntchito zosiyanasiyana mthupi, kuphatikiza mphamvu zamagetsi. Chifukwa chake, chilengedwe chomwe chimapangidwa mwathupi komanso chowonjezera chimatha kutithandizira pazinthu zingapo, monga:

1. Kupititsa patsogolo magwiridwe antchito

Cholengedwa chimapezeka kwambiri m'mafupa, kupereka mphamvu ku ulusi wa minofu, kupewa kutopa ndikuthandizira magwiridwe antchito amphamvu. Kuphatikiza apo, izi zimathandizanso kukulitsa kuchuluka kwa minofu, chifukwa imathandizira kulowa kwamadzi m'maselo.

Chifukwa chake, zimakhala zachilendo kwa othamanga pakupanga zolimbitsa thupi, kumanga thupi kapena masewera olimbitsa thupi kuti agwiritse ntchito zolengedwa ngati zowonjezera kuti akhale ndi mphamvu zambiri, kukonza magwiridwe antchito ndi magwiridwe antchito mu maphunziro ndikuchepetsa chiopsezo chovulala. Umu ndi momwe mungatengere zowonjezera zowonjezera.

2. Kuthandiza kuchiza matenda a minofu

Kafukufuku wina wasonyeza kuti kugwiritsa ntchito cholenga kumatha kuthandizira pochiza matenda am'mimba, monga matenda a dystrophy ndi fibromyalgia, kuthandizira kukonza mphamvu zam'mimba, zomwe zimakhudza kuthekera kochita mayendedwe tsiku lililonse.

Komabe, maphunziro owonjezera amafunikira kuti awonetse phindu logwiritsa ntchito cholenga ndi mulingo woyenera, popeza palinso malipoti kuti kugwiritsa ntchito milingo yayikulu ya chilengedwe ndi anthu omwe asintha minofu kwapangitsa kukulira kwa zizindikilo.

3. Kupewa kwa Parkinson

Matenda a Parkinson amakhudzana ndikusintha kwa mitochondria ndipo zidapezeka kuti cholengedwa chimatha kugwira ntchito molunjika pamaselowa, zomwe zitha kupangitsa kuti ntchito yawo iziyenda bwino komanso kupewa kapena kuchedwetsa kukula kwa zizindikilo za matendawa. Ngakhale izi, maphunziro owonjezera amafunikira kuti awonetse kuchuluka kwa tsiku ndi tsiku komanso nthawi yogwiritsira ntchito creatine kupewa Parkinson.

4. Kupewa matenda osachiritsika

Matenda ena achilendo monga matenda ashuga komanso matenda amtima amatha kupewedwa pogwiritsa ntchito creatine, bola ngati amagwirizana ndi kuchita masewera olimbitsa thupi komanso kudya zakudya zopatsa thanzi. Izi ndichifukwa choti cholengedwa chimatha kupindulitsa phindu la minofu yopanda mafuta, kuwonjezera pakukula kwa mafupa, ndikuchepetsa chiopsezo cha matenda.

Momwe mungagwiritsire ntchito

Njira yodziwika kwambiri yogwiritsira ntchito ndi creatine supplementation kwa miyezi itatu, momwe pafupifupi magalamu awiri mpaka 5 amatengedwa tsiku lililonse kwa miyezi iwiri kapena itatu. Njira ina ndikulenga kophatikizira ndikuchulukitsa, momwe m'masiku oyamba 0,3 g / kg ya cholemera cholengedwa chimatengedwa, ndipo mlingowo uyenera kugawidwa m'magulu atatu kapena anayi patsiku. Mtundu wowonjezerapo umalimbikitsa kukhathamiritsa kwa minofu ndiyeno mlingowo uyenera kuchepetsedwa kukhala magalamu 5 patsiku kwa milungu 12.

Creatine supplementation iyenera kuchitidwa motsogoleredwa ndi dokotala kapena katswiri wazakudya ndipo iyenera kutsagana ndi maphunziro okhwima komanso chakudya chokwanira. Tikulimbikitsidwanso kuti cholengedwa chimatengedwa pambuyo pophunzitsidwa, limodzi ndi chakudya chambiri cha glycemic index, kuti nsonga ya insulin ipangidwe, motero, itha kugwiritsidwa ntchito ndi thupi mosavuta, lomwe limapindulitsanso.

Zotsatira zoyipa

Creatine ndichinthu chopangidwa mwachilengedwe ndi thupi, chifukwa chake, sichimagwirizana ndi zovuta zina. Komabe, kugwiritsidwa ntchito kwa mankhwala opangira mankhwala osakwanira komanso popanda chitsogozo choyenera cha dokotala kapena wazakudya kumatha kusokoneza magwiridwe antchito a impso ndikupangitsa kusapeza bwino m'mimba.

Kuphatikiza apo, zovuta zina zomwe zingabwere chifukwa chogwiritsa ntchito mankhwala osavomerezeka, makamaka mukakhala kuti mulibe chakudya chokwanira, ndi chizungulire, kukokana, kuthamanga kwa magazi, kusungidwa kwamadzimadzi, kuphulika m'mimba ndi kutsegula m'mimba, mwachitsanzo.

Chifukwa chake, kugwiritsa ntchito mankhwala a creatine kuyenera kuwonetsedwa ndi adotolo kapena katswiri wazakudya malinga ndi mbiri yazaumoyo wa munthu, ndipo sizimawonetsedwa nthawi zambiri kwa anthu omwe ali ndi vuto la impso, chiwindi kapena matenda ashuga, chifukwa pamakhala chiopsezo chachikulu chazovuta.