Kodi chilengedwe chimatha?

Zamkati

• Kodi Mlengi amagwira ntchito bwanji?
• Kodi Mlengi amatenga nthawi yayitali bwanji?
• Kodi Mlengi yemwe watha ntchito angakudwalitseni?
• Mfundo yofunika

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Creatine ndi chowonjezera chodziwika bwino, makamaka pakati pa othamanga, omanga thupi, komanso okonda kulimbitsa thupi.

Kafukufuku wasonyeza kuti imatha kulimbitsa thupi, kulimbitsa thupi, ndikukula kwa minofu, komanso kupereka maubwino ena azaumoyo, monga kutetezedwa kumatenda osiyanasiyana amitsempha (,,).

Ngakhale zimawerengedwa kuti ndi zotheka kudya, mwina mungadabwe ngati cholengedwa chimatha ndipo chitha kugwiritsidwa ntchito kupitirira nthawi yomwe chitha.

Nkhaniyi ikufotokoza momwe chilengedwe chimagwirira ntchito, ngati chitha, komanso ngati kugwiritsa ntchito cholengedwa chomaliza kumatha kudwalitsa.

Kodi Mlengi amagwira ntchito bwanji?

Kupanga zowonjezera zowonjezera kumagwira ntchito powonjezera malo ogulitsira thupi lanu - mawonekedwe osungira a creatine ().

Pamene gwero lanu lamphamvu la mphamvu - adenosine triphosphate (ATP) yanu ikasowa - yatopa, thupi lanu limagwiritsa ntchito masitolo ake a phosphocreatine kupanga ATP yambiri. Izi zimathandiza othamanga kuti azilimbikira kwa nthawi yayitali, amakweza mahomoni a anabolic, ndikuthandizira kuwonetsa ma cell, mwazabwino zina ().

Mitundu yambiri yazachilengedwe ilipo, kuphatikiza:

• Mlengi wanga monohydrate
• Mlengi ethyl ester
• kulenga hydrochloride (HCL)
• kulenga gluconate
• cholengedwa cholengedwa
• Mlengi wamadzi

Komabe, mawonekedwe ofala kwambiri komanso ofufuzidwa bwino ndi creatine monohydrate.

Creatine imathandizira kukonza magwiridwe antchito, imathandizira kukula kwa minofu, ndipo imapereka maubwino enanso angapo. Zimagwira ntchito powonjezera masitolo a phosphocreatine a thupi lanu, omwe amathandiza kupanga ATP - gwero lamphamvu la thupi lanu.

Kodi Mlengi amatenga nthawi yayitali bwanji?

Ngakhale ma creatine ambiri amalembetsa tsiku lotha ntchito lomwe lili mkati mwa zaka 2-3 kuchokera pakupanga kwa malonda, kafukufuku akuwonetsa kuti atha kukhala nthawi yayitali kuposa ().

Makamaka, creatine monohydrate ufa ndi wolimba kwambiri ndipo sizingatheke kuwonongeka pazinyalala zake - creatinine - pakapita nthawi, ngakhale kutentha kwambiri.

Cholengedwa chomwe chasinthidwa kukhala creatinine sichikhala champhamvu kwambiri ndipo sichimatha kupereka zabwino zomwezo (,).

Mwachitsanzo, kuwunika kwamaphunziro kunapeza kuti ufa wa monohydrate umangowonetsa zizindikilo zowonongeka patatha zaka pafupifupi 4 - ngakhale zitasungidwa kutentha kwakukulu kwa 140 ° F (60 ° C) ().

Chifukwa chake, cholengedwa chanu cha monohydrate chowonjezera chimayenera kupitilira zaka 1-2 kupitirira tsiku lomaliza ngati chingasungidwe m'malo ozizira, owuma.

Poyerekeza ndi creatine monohydrate, mitundu ina ya zowonjezerazi, monga creatine ethyl ester makamaka zopanga zamadzimadzi, sizokhazikika komanso zimatha kuwonongeka mwachangu kukhala creatinine ikatha nthawi yawo ().

Mukasungidwa m'malo ozizira, owuma, creatine monohydrate zowonjezera zimayenera kupitilira zaka 1-2 zisanathe. Mitundu ina yazolengedwa, monga zopanga zamadzi, sizikhala motalika kwambiri kuposa masiku awo otha ntchito.

Kodi Mlengi yemwe watha ntchito angakudwalitseni?

Mwambiri, zolengedwa zimaphunziridwa bwino ndipo zimawoneka ngati zotetezeka kudya ().

Popeza kuti creatine monohydrate ndiyokhazikika, zikuyenera kukhala zaka zingapo isanathe ndipo sikuyenera kuyambitsa zovuta zina.

Komanso, nkofunika kuzindikira kuti chilengedwe chomwe chakhala chosasunthika sichinathe. Ngakhale zikuwoneka kuti zakhala zikukumana ndi chinyezi, nthawi zambiri zimakhala bwino kudya. Iyenera kukhala yamphamvu ndipo sikuwoneka kuti ikudwalitsani.

Izi zati, ngati kabati yanu yolenga yasiyidwa yotseguka kwa masiku ochepa kutentha kapena kutulutsa madzi okwanira, itha kutaya mphamvu ().

Kuphatikiza apo, ngakhale cholengedwa chophatikizika ndichabwino kudya, ngati muwona kuti wopanga wanu wasintha mtundu, wapanga fungo lamphamvu, kapena samakonda zachilendo, ndibwino kuti musamamwe.

Zosintha ngati izi zitha kuwonetsa kupezeka kwa mabakiteriya koma ndizokayikitsa kuti zichitike mwachizolowezi, pokhapokha chowonjezeracho chitakhala chotseguka masiku ambiri kutentha kwa firiji.

Popeza kuti cholengedwa ndi chotsika mtengo, ngati muli ndi nkhawa zakutenga cholengedwa chotha ntchito, mutha kugula kabati yatsopano yamtendere wamaganizidwe.

Cholengedwa chomwe chatha tsiku lomaliza sichikudwalitsani. Chifukwa ndi yotsika mtengo, ngati muli ndi nkhawa, mutha kugula kabati yatsopano yamtendere wamaganizidwe.

Mfundo yofunika

Creatine ndi imodzi mwamasewera otchuka kwambiri padziko lonse lapansi.

Mtundu wofala kwambiri wa creatine - creatine monohydrate - umakhala wolimba kwambiri ndipo umatha zaka zingapo usanathe popanda kuwononga mphamvu.

Kuphatikiza apo, chilengedwe chomwe chidatha nthawi yake yomaliza ndi choyenera kuidya ndipo sichiyenera kuyambitsa zovuta zina ngati zasungidwa bwino m'malo ozizira, owuma.

Ngati mukufuna kuyesa kupanga zolengedwa kapena mukufuna kudzaza malo anu ogulitsira, mutha kupeza mitundu yosiyanasiyana m'masitolo apadera komanso paintaneti.