Zomwe Amayi Ayenera Kudziwa Zokhudza Zowonjezera Zachilengedwe

Zamkati

• Creatine amathandiza kulimbana ndi kufooka kwa mafupa.
• Creatine amakupangitsani kukhala olimba.
• Creatine imathandizira magwiridwe antchito aubongo.
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Ngati mudapitako kukagula ufa wamapuloteni, mwina mwawona zowonjezera zowonjezera pa shelufu yapafupi. Chidwi? Muyenera kukhala. Creatine ndi imodzi mwazowonjezera zofufuzidwa kwambiri kunja uko.

Mutha kukumbukira izi kuchokera ku biology yaku sekondale, koma izi ndi zotsitsimutsa: ATP ndi molekyulu yaying'ono yomwe imakhala ngati gwero lamphamvu la thupi lanu, ndipo chilengedwe cha thupi lanu chimathandiza thupi lanu kupanga zambiri. Zambiri za ATP = mphamvu zambiri. Lingaliro lakuwonjezeranso ndi cholengedwa ndikuti kuchuluka kwa minofu yanu kumadzaza ATP mwachangu, kuti muthe kuphunzitsa mwamphamvu kwambiri ndikukhala ndi voliyumu yayikulu osatopa msanga.

Chiphunzitsochi chakhala chodziwika bwino kwambiri. Mosasamala kanthu za kugonana, creatine yasonyezedwa kuti imapangitsa mphamvu, kuonda kwa thupi, ndi kupititsa patsogolo masewera olimbitsa thupi.

Ngakhale ndikulalikira mphamvu za kulenga kwa aliyense (kuphatikiza munthu wopanda nkhawa yemwe wakhala pafupi nane pa ndege), ndimamvabe nthano zomwezi, makamaka kuchokera kwa azimayi: "Creatine ndi ya anyamata okhaokha." "Zidzakupangitsani kulemera." "Idzapangitsa kuphulika."

Palibe imodzi mwa nthano zimenezo yomwe ili yowona. Choyamba, amayi amakhala ndi testosterone yochepa kwambiri (hormone yomwe imayambitsa kukula kwa minofu) kuposa amuna, zomwe zimapangitsa kuti zikhale zovuta kwambiri kuti tivale minofu yambiri. Dothi laling'ono la creatine supplementation (3 mpaka 5 magalamu tsiku lililonse) lipanganso kupweteketsa mtima kapena GI kukayikira.

Koma zokwanira za izi sindidzatero kuchita. Nawa maubwino atatu odabwitsa a creatine:

Creatine amathandiza kulimbana ndi kufooka kwa mafupa.

Malinga ndi National Osteoporosis Foundation, m'modzi mwa azimayi awiri azaka zopitilira 50 azithyoka chifukwa cha kuchepa kwa mafupa (kapena kufooka kwa mafupa).

Kuphunzitsa mphamvu kumalimbikitsidwa nthawi zambiri ngati njira yowonjezera mafupa amchere komanso kupewa kufooka kwa mafupa. Kafukufuku wofalitsidwa mu Journal of Nutrition Health and Aging anasonyeza kuti kuwonjezera chowonjezera cha creatine ku maphunziro a kukana kwenikweni kumapangitsa kuti mafupa achuluke mchere wochuluka poyerekeza ndi maphunziro otsutsa okha.

Kodi ichi chimagwira ntchito bwanji? Kuphunzira kukana kuphatikiza chowonjezera chowonjezera kumawonetsedwa m'maphunziro ambiri kuti achulukitse kunenepa (minofu). Minofu yambiri imakulitsa mafupa anu, omwe amawalimbikitsa kukhala olimba. Ngakhale mutakhala ndi zaka za m'ma 20 ndi 30s, sikunayambike kwambiri kuti muyambe kumanga mafupa amphamvu, athanzi kuti muteteze kuchepa kwa mchere wamchere kuti zisachitike pamsewu.

Creatine amakupangitsani kukhala olimba.

Ngati mukufuna kuyang'ana ndikumverera mwamphamvu mu masewera olimbitsa thupi, creatine ndi malo abwino kuyamba. Umboni womwe ukubwera mu Zolemba Za Mphamvu & Zowongolera ndi Zolemba pa Applied Physiology zawonetsa kuti kuwonjezera ndi creatine kumatha kulimbikitsa mphamvu.

Creatine imathandizira magwiridwe antchito aubongo.

Zolengedwa zimagwira ntchito muubongo momwemonso zimagwirira ntchito minofu yanu. Onsewa amagwiritsa ntchito creatine phosphate (PCr) ngati gwero lamagetsi. Ndipo minofu yanu ikangotopa mukatha kugwira ntchito, ubongo wanu umatha kutopa mukamagwira ntchito mwamphamvu monga kuwerengera ma spreadsheet ndikukonzekera misonkhano. Mwanjira imeneyi, chilengedwe sichimangothandiza kuchita masewera olimbitsa thupi, komanso ubongo wanu!

Kafukufuku wochokera ku Kafukufuku wa Neuroscience yawonetsa kuti masiku asanu okha a creatine supplementation amatha kuchepetsa kwambiri kutopa kwamaganizidwe. Kafukufuku wina wofalitsidwa mu Sayansi Yachilengedwe adapeza cholengedwa chothandiza kukumbukira kukumbukira kwakanthawi kochepa komanso luso la kulingalira, ndikuwonetsa kugwiritsidwa ntchito kwake ngati ubongo komanso magwiridwe antchito!

Kuti mudziwe zambiri pazakudya ndi zowonjezera, onani pulogalamu ya Nourish + Bloom Life, yaulere pogula pa nourishandbloom.com.

Kuwulula: SHAPE atha kupeza gawo logulitsa kuchokera kuzinthu zomwe zimagulidwa kudzera maulalo omwe ali patsamba lathu ngati gawo limodzi la Mgwirizano Wathu ndi ogulitsa.

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