Momwe mungatengere zowonjezera zowonjezera

Zamkati

• Momwe mungatengere creatine
• 1. Zowonjezera kwa miyezi itatu
• 2. Zowonjezera ndikuchulukitsa
• 3. Zowonjezera zowonjezera
• Kodi creatine ndi chiyani?
• Mafunso Omwe Amakonda
• 1. Ndi nthawi yanji yamasana yomwe tikulimbikitsidwa kuti mutenge chilengedwe?
• 2. Kodi kutenga chilengedwe ndi choipa kwa inu?
• 3. Kodi zolengedwa zonenepa?
• 4. Kodi zolengedwa zingagwiritsidwe ntchito kuchepetsa kunenepa?
• 5. Kodi creatine ndiotetezeka kwa okalamba?

Creatine ndizowonjezera zomwe othamanga ambiri amadya, makamaka othamanga pantchito zolimbitsa thupi, zolimbitsa thupi kapena masewera omwe amafunikira kuphulika kwa minofu, monga kuthamanga. Chowonjezera ichi chimathandizira kupeza misala yowonda, kumakulitsa kukula kwa minofu ya minyewa ndikuthandizira magwiridwe antchito, komanso kuthandizira kupewa kuvulala kwamasewera.

Creatine ndichinthu chachilengedwe chomwe chimapangidwa ndi impso, kapamba ndi chiwindi, ndipo ndichotengera cha amino acid. Zowonjezera za mankhwalawa zimatha kumwedwa kwa miyezi iwiri kapena itatu, motsogozedwa ndi dokotala, wazakudya kapena wazakudya, kusiyanitsa kuchuluka kwa kusamalira pakati pa 3 ndi 5 g patsiku malinga ndi kulemera kwake komanso kwakanthawi kochepa

Momwe mungatengere creatine

Creatine supplementation iyenera kuchitidwa motsogoleredwa ndi dokotala kapena katswiri wazakudya ndipo ayenera kutsagana ndi maphunziro okhwima komanso chakudya chokwanira kuti athe kuthandizira kuwonjezeka kwa minofu.

Zowonjezera zowonjezera zimatha kutengedwa munjira zitatu zosiyana, ndipo zonse zitha kukhala ndi phindu pakukulitsa minofu, monga:

1. Zowonjezera kwa miyezi itatu

Creatine supplementation kwa miyezi itatu ndiye mawonekedwe omwe amagwiritsidwa ntchito kwambiri, ndikugwiritsa ntchito magalamu awiri mpaka asanu a chilengedwe tsiku lililonse kwa miyezi itatu akuwonetsedwa, ndiye kuti tikulimbikitsidwa kuyimilira kwa mwezi umodzi kuti muyambenso ulendo wina pambuyo pake, ngati kuli kofunikira.

2. Zowonjezera ndikuchulukitsa

Kuphatikiza kowonjezera kwa cholengedwa kumakhala ndi kutenga 0,3 g / kg ya kulemera m'masiku asanu oyamba, kugawa kuchuluka konseko katatu mpaka kanayi patsiku, komwe kumalimbikitsa kukhathamira kwa minofu.

Kenako, muyenera kuchepetsa mlingo wa magalamu 5 patsiku kwa masabata 12, ndipo kugwiritsa ntchito Mlengi nthawi zonse kumatsatana ndi maphunziro azolimbitsa thupi, omwe ayenera kutsogozedwa ndi akatswiri azolimbitsa thupi.

3. Zowonjezera zowonjezera

Njira ina yogwiritsira ntchito cholengedwa ndi yozungulira, yomwe imatenga magalamu asanu tsiku lililonse kwa milungu isanu ndi umodzi kenako yopuma milungu itatu.

Kodi creatine ndi chiyani?

Creatine ndichowonjezera chotsika mtengo chomwe chingagwiritsidwe ntchito pazinthu zosiyanasiyana, kutumikira ku:

• Perekani mphamvu ku ulusi wa minofu, kupewa kutopa kwa minofu ndikukonda kuphunzira;
• Yambitsani kuchira kwa minofu;
• Kusintha magwiridwe antchito pazochita zolimbitsa thupi;
• Lonjezerani mphamvu ya minofu, chifukwa imalimbikitsa kudzikundikira kwamadzimadzi m'maselo;
• Limbikitsani kunenepa kwamafuta opanda mafuta.

Kuphatikiza pa kukhala ndi maubwino okhudzana ndi masewera olimbitsa thupi, kafukufuku wina akuwonetsanso kuti cholengedwa chimagwira ntchito yoteteza ku matenda, kuteteza ndikuchepetsa kuopsa kwa matenda opatsirana pogonana, monga matenda a Parkinson, matenda a Huntington ndi matenda am'mimba.

Kuphatikiza apo, chowonjezera ichi chitha kukhalanso ndi zabwino komanso zopindulitsa mukagwiritsidwa ntchito ngati chithandizo chothandizira matenda ashuga, osteoarthritis, fibromyalgia, ubongo ndi ischemia wamtima komanso kukhumudwa.

Onani zomwe mungadye musanaphunzire komanso mutaphunzira powonera vidiyo iyi kuchokera kwa katswiri wathu wazakudya:

Mafunso Omwe Amakonda

Mafunso ena ofala pankhani yogwiritsa ntchito zolengedwa ndi awa:

1. Ndi nthawi yanji yamasana yomwe tikulimbikitsidwa kuti mutenge chilengedwe?

Cholengedwa chitha kutengedwa nthawi iliyonse ya tsikulo, chifukwa chimakhudza thupi ndipo sichikhala posachedwa, chifukwa chake sipafunika kutenga chowonjezeracho panthawi inayake.

Komabe, kuti mukhale ndi maubwino ambiri, tikulimbikitsidwa kuti cholengedwa chimatengedwa pambuyo pophunzitsidwa limodzi ndi chakudya chambiri cha glycemic index, kuti chiwopsezo cha insulini chikhale chopangidwa motero chimatha kunyamulidwa ndi thupi mosavuta.

2. Kodi kutenga chilengedwe ndi choipa kwa inu?

Kutenga cholengedwa pamlingo woyenera sikuli koyipa mthupi, popeza kuchuluka kwa mankhwala ndikotsika kwambiri, zomwe zikutanthauza kuti palibe chokwanira kulemetsa impso kapena chiwindi.

Komabe, njira yotetezeka kwambiri yopangira cholengedwa ndi kuwunika kwa dokotala kapena katswiri wazakudya, chifukwa ndikofunikira kulemekeza muyeso wovomerezeka mwalamulo ndikuwunika nthawi ndi nthawi zomwe zingachitike mthupi. Kuphatikiza apo, ndikofunikira kuti iwo omwe amachita masewera olimbitsa thupi azidya zakudya zokwanira, zomwe zimatsimikizira kubwezeretsanso mphamvu ndikukonzanso minofu.

Anthu omwe ali ndi vuto la impso kapena chiwindi ayenera kufunsa adokotala asanadye chowonjezera ichi.

3. Kodi zolengedwa zonenepa?

Cholengedwa nthawi zambiri sichimapangitsa kunenepa, komabe, chimodzi mwazotsatira zake kugwiritsidwa ntchito kwake ndikutupa kwamaselo amisala, omwe amachititsa kuti minofu izitupa kwambiri, koma sizokhudzana kwenikweni ndi kusungidwa kwamadzi. Komabe, pali mitundu ina yazachilengedwe yomwe ili ndi zinthu zina zomwe zimapanga zinthu monga sodium, mwachitsanzo, chinthuchi chomwe chimapangitsa kuti madzi asungidwe.

Chifukwa chake, ndikofunikira kuti cholengedwa chikuwonetsedwa ndi adotolo kapena katswiri wazakudya, ndipo akuyenera kugwiritsidwa ntchito monga mwalamulo, kuphatikiza pakumvera zomwe zalembedwazo.

4. Kodi zolengedwa zingagwiritsidwe ntchito kuchepetsa kunenepa?

Ayi, cholengedwa chikuwonetsedwa kuti chimakulitsa kukula kwa minofu ndi mphamvu, potero kumathandizira magwiridwe antchito amthupi, chifukwa chake, sikulimbikitsidwa kuti muchepetse thupi.

5. Kodi creatine ndiotetezeka kwa okalamba?

Umboni wasayansi wokhudzana ndi kugwiritsa ntchito chilengedwe kwa okalamba ndi ochepa, komabe, malinga ndi kafukufuku wina, sizimayambitsa mavuto a kawopsedwe, chiwindi kapena impso ndipo chifukwa chake, International Society for Sports Nutrition imawona kuti kugwiritsa ntchito kwake kuli kotetezeka.

Komabe, chofunikira ndikufunsira upangiri wa katswiri wazakudya kuti athe kuwunika kwathunthu ndikukonzekera dongosolo lazakudya mogwirizana ndi zosowa za munthuyo, kuwonjezera pakuwerengera kuchuluka ndi nthawi yomwe Mlengi angagwiritsidwe ntchito mosamala.