Kodi chilengedwe chimayambitsa kuphulika? Chilichonse Chimene Muyenera Kudziwa

Zamkati

• Kodi creatine ndi chiyani?
• Momwe imagwirira ntchito
• Kutsegula ndi bloating
• Nthawi yoti mutenge
• Fomu yowonjezerapo yabwino
• Chitetezo ndi zodzitetezera
• Mfundo yofunika

Creatine ndi chimodzi mwazinthu zodziwika bwino pazakudya pamsika.

Kawirikawiri amagwiritsidwa ntchito ndi othamanga ndi okonda masewera olimbitsa thupi kuti apititse patsogolo kukula kwa minofu, mphamvu, mphamvu, ndi ntchito.

Ngakhale kuti chilengedwe chimakhala ndi chitetezo champhamvu, ogwiritsa ntchito ena amatha kuphulika m'magawo oyambira owonjezera nawo - omwe amatchedwanso gawo lotsitsa.

Nkhaniyi ikufotokoza zomwe zimayambitsa kuphulika kwa zolengedwa ndi zomwe mungachite kuti mupewe.

Kodi creatine ndi chiyani?

Ma amino acid ndi mankhwala ofunikira pazinthu zofunikira - kuphatikizapo kumanga minofu yanu. Creatine ndichinthu chomwe thupi lanu limapanga mwachilengedwe kuchokera ku amino acid arginine, glycine, ndi methionine.

Pafupifupi, chiwindi, impso, ndi kapamba zimapanga magalamu 1-2 patsiku, omwe amasungidwa m'minyewa yamafupa ().

Zitha kubweranso kuchokera kuzakudya zopangidwa ndi nyama - makamaka nyama ndi nsomba - komanso kuchokera ku zowonjezera ().

Cholengedwa chimadziwika kwambiri popititsa patsogolo masewera olimbitsa thupi popereka mphamvu ku minofu yanu komanso adawerengedwa chifukwa chazinthu zina zathanzi, monga kulimbikitsa ukalamba wathanzi komanso kugwira ntchito kwaubongo (,).

Komabe, kuti mupindule ndi phindu, muyenera kudya nyama ndi nsomba zambiri kuti mupeze zolengedwa zokwanira, ndikupangira zowonjezerazo njira yothandiza komanso yotsika mtengo yowonjezera milingo.

Momwe imagwirira ntchito

Creatine amagwira ntchito pobwezeretsanso adenosine triphosphate (ATP), molekyulu yomwe imanyamula mphamvu m'maselo amthupi lanu.

Ndikulimba kwambiri, ntchito zazifupi monga kunyamula kapena kuthamanga, thupi lanu limagwiritsa ntchito zomwe zimadziwika kuti creatine phosphate system.

Njirayi imadzaza mwachangu masitolo a ATP a thupi lanu pogwiritsa ntchito creatine kuti ipereke mphamvu ku minofu yanu.

Koma chifukwa masitolo anu achilengedwe ndi ochepa, amagwiritsidwa ntchito mwachangu pantchito yamphamvu kwambiri ().

Kuphatikizira ndi cholengedwa kumawonjezera kusunthika kwake mu minofu yanu - kupereka mphamvu zowonjezera ATP.

Izi zitha kutanthauzira kusintha kwamaphunziro onse. Mwachitsanzo, kafukufuku akuwonetsa kuti kuwonjezera ndi magalamu 20 a cholenga tsiku lililonse masiku 5-7 kumatha kubweretsa kuwonjezeka kwa 5-15% mwamphamvu ndi masewera othamanga ().

Zotsatira zake, ndizowonjezera kotchuka pakati pa othamanga ndi okonda masewera olimbitsa thupi.

Thupi lanu mwachilengedwe limapanga chilengedwe kuchokera ku amino acid. Creatine imadzaza masitolo a ATP a thupi lanu kuti apereke mphamvu ku minofu yanu.

Kutsegula ndi bloating

Kuphulika kwa cholengedwa ndi chodabwitsa chomwe chimachitika nthawi zambiri pakakweza gawo poyambira kuwonjezera ndi cholengedwa.

Gawo lotsitsa limatenga kutenga 20-25 magalamu a chilengedwe kwa masiku 5-7 otsatizana ().

Kutsatira gawo lotsitsa, kuchuluka kwa ma 3-5 magalamu kapena 0,01 magalamu pa mapaundi (0.03 magalamu pa kg) ya kulemera kwa thupi patsiku pambuyo pake ndikofunikira kuti tikhale ndi malo ogulitsira bwino.

Komabe, munthawi yamagalimoto, pamakhala kuwonjezeka kwa kulemera kwa thupi chifukwa cha kuchuluka kwa minofu ndi madzi kulowa m'minyewa yanu, zomwe zingayambitse kuphulika (,).

Kafukufuku wambiri amapeza kuti gawo lotsitsa lingapangitse phindu lalikulu m'madzi athunthu.

Mwachitsanzo, kafukufuku wothamanga 13 adawona kuti kuwonjezera ndi 0,01 magalamu pa mapaundi (0.3 magalamu pa kg) ya kulemera kwa thupi patsiku kwa masiku 7 kudapangitsa kuwonjezeka kwakukulu kwa madzi amthupi athunthu a mapaundi 2.3 (1 kg) ().

Pafupifupi, mutha kuyembekezera kuti mupeze 1-2% yamagulu amthupi panthawi yopakira - yomwe ndiyochepa madzi ().

Komabe, kuwonjezeka kwa madzi athunthu amthupi chifukwa chowonjezera ndi cholenga ndi kwakanthawi kochepa ndipo kumathetsa masabata ochepa gawo lotsitsa ().

Ngakhale sikuti aliyense amakhala ndi zotupa, mutha kuchepetsa kapena kuzipewa podumpha gawo lonse ndikutenga magalamu 3-5 patsiku.

Nthawi yoti mutenge

Cholinga cha gawo lodzaza ndikudzaza minofu yanu ndi cholengedwa kuti mutha kupeza zabwino zake posachedwa.

Izi ndichifukwa choti chowonjezeracho sichikhala ndi vuto lililonse pakulimbitsa thupi. Pokhapokha minofu yanu ikadzaza mokwanira mumakumana ndi kusiyana ().

Nthawi yomwe zimatengera kuzindikira zabwino zonse zimatenga masiku 5-7 kuti azitsitsa ().

Chifukwa chake, nthawi yomwe mumatenga zolengedwa - kaya mozungulira kulimbitsa thupi, m'mawa, kapena usiku - siyofunika bola ngati mukukumbukira kuti muzitenga tsiku ndi tsiku.

Ngati mukufuna, mutha kudumpha gawo lowongolera ndikungotenga kuchuluka kwa magalamu 3-5 tsiku lililonse.

Kuchita izi kungathandize kuchepetsa kuphulika komwe nthawi zambiri kumalumikizidwa ndi kuchuluka kwa mankhwala omwe amatengedwa munthawi yotsitsa.

Izi ndizofanana ndikutsitsa, koma zimatenga nthawi yayitali kuti mupindule - makamaka masabata a 3-4 mosiyana ndi sabata limodzi lokha lokweza ().

M'malo mwake, kafukufuku akuwonetsa kuti kuwonjezera pamiyeso yotsika kwakanthawi kotalikirako kumathandiza pakukweza masewera othamanga ndi kutulutsa mphamvu yamphamvu popanda kuyambitsa kulemera mwachangu komwe kumalumikizidwa ndi kutsitsa.

Kafukufuku wa othamanga achimuna 19 adawonetsa kuti kuwonjezera ndi 0,01 magalamu pa mapaundi (0.03 magalamu pa kg) ya kulemera kwa thupi patsiku kwa masiku 14 kunapangitsa kuwonjezeka kwakukulu kwa mphamvu yamafuta poyerekeza ndi placebo.

Kuphatikiza apo, othamanga sanasonyeze kuwonjezeka kwakukulu kwa kulemera kwa thupi ().

Kutenga chilengedwe cha cholengedwa m'malo mokweza kungakuthandizeni kupewa kuphulika kwamadzimadzi mwachangu komanso kuphulika.

Fomu yowonjezerapo yabwino

Ndi mitundu yambiri yazachilengedwe yomwe ilipo, mwina mungadabwe kuti chabwino ndi chiyani. Fomu yophunziridwa bwino kwambiri komanso yothandiza kwambiri ndi creatine monohydrate (,).

Otsatsa amitundu ina - monga buffered creatine (Kre-Alkalyn), creatine hydrochloride (HCL), kapena creatine nitrate - amadzinenera kuti amalowetsedwa bwino ndipo amagwiritsidwa ntchito moyenera ndi thupi lanu poyerekeza ndi cholenga monohydrate.

Komabe, kafukufuku akuwonetsa kuti kuchuluka kwa mayikidwe a monohydrate pafupifupi 100% (,).

Popeza mitundu ina imagulitsidwa kuti ndiyabwino kuposa creatine monohydrate, ndiyokwera mtengo kwambiri.

Creatine monohydrate mwina ndiyofunika ndalama zambiri komanso yothandiza pamsika.

Mutha kupeza creatine monohydrate ngati ufa, kaya nokha kapena musanagwiritse ntchito, zomwe ndi zinthu zomwe mumatenga musanalowe masewera olimbitsa thupi zomwe zimakhala ndi zinthu zina zopatsa mphamvu monga caffeine.

Ngakhale creatine monohydrate nthawi zambiri imaphatikizidwa ngati chophatikizira muzinthu zopangira kulimbitsa thupi, ndibwino kuti mugule cholengedwa ngati chinthu chimodzi kuti muzitha kumwa moyenera - makamaka ngati mukufuna kukweza.

Sakanizani ufa ndi madzi kapena madzi pogwiritsa ntchito supuni kuti mugwire. Kuti muphatikize mosavuta, mutha kugwiritsa ntchito creatine monohydrate mu mawonekedwe am'manja.

Mlengi wopanga micronized ndi wocheperako kuposa chilengedwe chonse ndipo amasakanikirana bwino ndi zakumwa kuti musakhale ndi ziphuphu pansi pa chakumwa chanu.

Ngakhale mitundu ingapo yamalengi pamsika, creatine monohydrate ndiye mawonekedwe ophunziridwa bwino kwambiri komanso othandiza kwambiri.

Chitetezo ndi zodzitetezera

Creatine ndiotetezeka modabwitsa monga chowonjezera.

Ngakhale chitetezo chake chasokonekera chifukwa cha zomwe atolankhani amati cholengedwa chimavulaza impso zanu ndipo chimayambitsa kusowa kwa madzi m'thupi, umboni wotsimikizira izi ukusowa ().

Kafukufuku wokhudza anthu osiyanasiyana sanapeze mavuto aliwonse pa thanzi la impso m'mayeso kuyambira 5-20 magalamu patsiku kwa miyezi 10 mpaka zaka 5 (,,,).

Cholengedwa sichinawonetsedwe kuti chimayambitsa kuchepa kwa madzi m'thupi kapena kuonjezera chiopsezo chake - malingaliro ena olakwika wamba - ngakhale akagwiritsidwa ntchito ndi anthu omwe amachita kutentha (,,,).

Kugwirizana kwakukulu kwa asayansi ndikuti kugwiritsa ntchito kwakanthawi kochepa kapena kwakanthawi kothandizirako ndikwabwino ndipo kumabweretsa chiopsezo kuumoyo wa anthu ena athanzi ().

Komabe, anthu omwe ali ndi vuto la impso kapena omwe amamwa mankhwala akuyenera kukaonana ndi omwe amawapatsa chithandizo chamankhwala asanayambe zizolowezi zawo kuti ateteze.

Creatine ali ndi chitetezo chokhazikika. Zakhala zikuwerengedwa mwa anthu osiyanasiyana omwe ali ndi milingo yayikulu kwazaka zambiri popanda zoopsa zilizonse.

Mfundo yofunika

Creatine ndichowonjezera chodziwika bwino chomwe chimagwiritsidwa ntchito pokonzanso masewera olimbitsa thupi komanso masewera.

Kuphulika kwa cholengedwa kumatha kuchitika panthawi yotsegulira - mukatenga magalamu 20-25 a creatine masiku 5-7 - chifukwa cha kuchuluka kwa minofu ndi kumwa madzi muminyewa yanu.

Zitha kupewedwa podumpha gawo lotsitsa ndikumamwa mlingo wa magalamu 3-5 tsiku lililonse m'malo mwake.

Mwa mitundu yambiri yomwe ilipo, creatine monohydrate ndiye wophunzira bwino kwambiri, wotetezeka, komanso wothandiza kwambiri.