Kodi Mungathe Kumwa Zachilengedwe Zambiri?

Zamkati

• Kodi creatine ndi chiyani?
• Ubwino wa kulenga
• Kuchita masewera
• Ukalamba wathanzi
• Thanzi laubongo
• Njira zosankha
• Pangani potsegula
• Mlingo wokonza
• Kodi creatine ndiotetezeka?
• Zotsatira zoyipa zakumwa kwambiri Mlengi
• Kuphulika
• Kusokonezeka m'mimba
• Kutenga zolengedwa zambiri ndizopanda pake
• Mfundo yofunika

Creatine ndi imodzi mwamasewera otchuka kwambiri pamsika.

Amagwiritsidwa ntchito makamaka pakutha kwake kukulitsa kukula kwa minofu, mphamvu, ndi mphamvu. Itha kukhala ndi maubwino ena azaumoyo okhudzana ndi ukalamba komanso magwiridwe antchito aubongo.

Komabe, momwe mantra imapitilira, zambiri sizabwino kwenikweni.

Nkhaniyi imafotokoza zaubwino waumlengi, zovuta zake, komanso zambiri zamiyeso.

Kodi creatine ndi chiyani?

Creatine mwachilengedwe amapangidwa ndi thupi lanu mu impso zanu, chiwindi, ndi kapamba. Amapangidwa kuchokera ku ma amino acid atatu - glycine, arginine, ndi methionine ().

Pafupifupi, mumapanga magalamu 1-2 a creatine patsiku, omwe amasungidwa makamaka m'matumba anu ().

Kampaniyi imapezekanso pachakudya, makamaka nyama monga ng'ombe, nkhuku, nkhumba, ndi nsomba. Zakudya wamba, zopatsa chidwi zimapatsa 1-2 magalamu a creatine patsiku ().

Poyerekeza ndi anthu omwe amaphatikiza nyama pazakudya zawo, odyetsa zamasamba amakhala ndi zotsika zazing'ono zomwe zimasungidwa m'matumba awo (,).

Kupatula pakupezeka mwachilengedwe mu zakudya zambiri, creatine imapezeka mu mawonekedwe owonjezera.

Ngakhale pali mitundu ingapo yazowonjezera izi, creatine monohydrate ndiye mawonekedwe ophunziridwa bwino kwambiri, ogwira ntchito, komanso otsika mtengo (,,,).

Cholengedwa chimapangidwa mwachilengedwe ndi thupi lanu ndipo chitha kupezeka kudzera mu zakudya zanu kuchokera kuzinthu zanyama. Creatine monohydrate ndiye mawonekedwe abwino kwambiri owonjezera.

Ubwino wa kulenga

Creatine imadziwika kwambiri kuti imatha kupititsa patsogolo masewera othamanga.

Komabe, kafukufuku wanena posachedwa kuti zabwino zomwe zingapezeke pazowonjezera izi zitha kupitilira masewera othamanga kuti zilimbikitse ukalamba wathanzi ndikupindulitsa thanzi laubongo.

Kuchita masewera

Creatine imadzaza masitolo a thupi lanu a adenosine triphosphate (ATP) - molekyulu yomwe imasunga mphamvu ndikuwonjezera ma cell anu - kuti ipereke mphamvu ku minofu yanu.

Kuwonjezeka kwa mphamvu zomwe zapezeka kwawonetsedwa kuti kukulitsa kukula kwa minofu, mphamvu, ndi mphamvu.

M'malo mwake, kafukufuku wasonyeza kuti zopangira zowonjezera zimatha kuwonjezera masewera othamanga, kuphatikiza mphamvu zamphamvu zamphamvu ndi mphamvu, mwa 5-15% ().

Ukalamba wathanzi

Kafukufuku akuwonetsa kuti kutenga zowonjezera zowonjezera kumathandizira kuti minofu ndi mafupa anu azikhala athanzi mukamakalamba.

Kafukufuku m'modzi wamasabata 10 adawonetsa kuti amuna azaka 59-77 omwe amaphatikiza ndi 5 mg / mapaundi (10 mg / kg) a creatine ndi 14 mg / mapaundi (30 mg / kg) wamapuloteni adakula kwambiri minofu ya thupi ndikuchepetsa kuwonongeka kwa mafupa , poyerekeza ndi omwe adatenga placebo ().

Kuphatikiza apo, kuwunika kwamaphunziro kwa achikulire 405 kunapeza kusintha kwakukulu kwa minofu ndi nyonga mwa iwo omwe adawonjezera ndi 5-22 gramu ya cholenga chophatikizidwa ndi maphunziro osagwirizana, poyerekeza ndi omwe adachita maphunziro olimbana okha ().

Thanzi laubongo

Zowonjezera za Creatine zawonetsedwa kuti zikuwonjezera kuchuluka kwa zolengedwa muubongo pafupifupi 10%, zomwe zitha kulimbikitsa thanzi laubongo (,).

Zimaganiziridwa kuti kutenga izi kumathandizira ubongo kugwira ntchito pokweza mphamvu zamagetsi kuubongo ndikupereka chitetezo cham'manja.

Pakafukufuku wina, anthu omwe amawonjezera magalamu 8 a chilengedwe tsiku lililonse kwa masiku asanu amachepetsa kutopa kwamaganizidwe pakuwerengera masamu, poyerekeza ndi omwe amatenga placebo ().

Momwemonso, kuwunika kwamaphunziro a 6 kunapeza kuti kuchuluka kwa 5-20 gramu ya kampaniyo kumatha kukumbukira kukumbukira kwakanthawi kochepa komanso luntha kwa anthu athanzi ().

Ubwino wathanzi la cholenga ukhoza kukulirakulira kupitilira masewera othamanga m'magulu ena, kuphatikiza ukalamba wathanzi komanso thanzi laubongo.

Njira zosankha

Mpweya wopanga umasakanikirana ndi madzi kapena madzi ndipo umatengedwa musanalowe kapena mutamaliza kulimbitsa thupi.

Mutha kuwonjezera ndi creatine m'njira imodzi mwanjira ziwiri.

Pangani potsegula

Njira yokhazikika yotengera zowonjezerazo ndi kudzera pa zomwe zimadziwika kuti creatine potsegula.

Kutulutsa kwachilengedwe kumaphatikizapo kutenga magalamu 20-25 a creatine, ogawanika pakati pa 4-5 ofanana kwa masiku 5-7 ().

Kutsatira kutsitsa, ma 3-5 magalamu (14 mg / mapaundi kapena 30 mg / kg) patsiku ndikofunikira kuti musunge malo ogulitsira minofu ya creatine ().

Cholinga chotsitsa ndikuti mudzaze maselo anu ndi cholengedwa mwachangu kuti muthe kupeza zabwino zake posachedwa. Kuti mupeze zovuta za Mlengi, minofu yanu iyenera kukhala yodzaza ndi iyo, yomwe imatenga masiku 5-7 kutsitsa.

Mlingo wokonza

Kudumpha gawo lonyamula ndikumwa kuchuluka kwa magalamu 3-5 tsiku lililonse ndi njira ina yowonjezeramo ndi chilengedwe.

Njirayi ndiyothandiza monganso momwe zimapangidwira, koma zimatenga nthawi yayitali - masiku 28 - kuti mupindule ndi zomwezo (,).

Poyerekeza ndi njira yotsitsa, kumwa mankhwala osamalira nthawi yayitali kungakhale kosavuta, chifukwa kumangotenga 1 kamodzi patsiku osati 4-5 tsiku lililonse.

Mutha kuwonjezera ndi creatine m'njira imodzi mwanjira ziwiri. Mutha kutsatira pulogalamu yotsitsa yomwe imatsatiridwa ndi mankhwala osamalira, kapena mutha kudumpha gawo lonyamula ndikumamwa mankhwala osamalira kwakanthawi.

Kodi creatine ndiotetezeka?

Creatine ndi chowonjezera chotetezeka, chophunziridwa bwino.

Kafukufuku mwa anthu osiyanasiyana sanawonetse vuto lililonse pakumwa mankhwala opangira mankhwala am'magazi mpaka 4-20 magalamu patsiku kwa miyezi 10 mpaka zaka 5 (,,).

Izi zati, anthu amaganiza kuti kumwa mankhwalawa kumatha kuvulaza impso.

Komabe, mu kafukufuku wa anthu omwe ali ndi matenda a shuga amtundu wa 2, vuto lomwe lingasokoneze kugwira kwa impso, kuwonjezera ndi magalamu 5 a cholenga patsiku kwamasabata 12 sikunapweteke impso ().

Komabe, maphunziro a nthawi yayitali mwa anthu omwe ali ndi matenda a impso akusowa. Anthu omwe ali ndi vuto la impso kapena omwe amamwa mankhwala ayenera kufunsa omwe amawapatsa chithandizo chamankhwala asanawonjezere ndi creatine kuti ateteze.

Ngakhale kuti cholengedwa chimawerengedwa kuti ndi chowonjezera chotetezeka, kumbukirani kuti mutha kukhala ndi zovuta zina zokhudzana ndi kupitirira muyeso.

Cholengedwa chimakhala ndi chitetezo chokwanira ndipo sichimayambitsa zovuta zikagwiritsidwa ntchito mumiyeso yolimbikitsidwa.

Zotsatira zoyipa zakumwa kwambiri Mlengi

Ngakhale chitetezo champhamvu cha Mlengi, kumwa zazikulu kuposa zoyeserera sikofunikira ndipo kumatha kubweretsa zovuta zina.

Kuphulika

Kupanga zolembera kumatha kubweretsa phindu lalikulu pakulemera kwa thupi chifukwa cha kuchuluka kwa minofu ndi madzi kulowa m'minyewa yanu. Ngakhale kulibe vuto lililonse, kuwonjezeka kwa kulemera kwa thupi kumatha kupangitsa kuphulika.

Mwachitsanzo, kafukufuku wina adapeza kuti kutenga zowonjezera zowonjezera masiku 28, zomwe zimaphatikizaponso gawo lokweza, kumakulitsa zolemera za omwe amatenga nawo gawo ndi 2.9 kg (1.3 kg), pafupifupi. Kulemera kumeneku kumapangitsa kukula kwa minofu ndikusunga madzi ().

Ngakhale sikuti aliyense amakumana ndi zotupa akamamwa mankhwala owonjezerawa, mutha kuchepetsa kuchepa kwa gawo lanu ndikumamwa magalamu 3-5 patsiku m'malo mwake.

Kusokonezeka m'mimba

Kutenga cholengedwa chochuluka nthawi imodzi kumatha kubweretsa vuto m'mimba.

Mwachitsanzo, m'maphunziro ena othamanga omwe amathandizira magalamu 10 a cholenga m'matumbo amodzi odziwa kutsekula m'mimba, kukwiya m'mimba, komanso kumangirira. Omwe adaonjezerapo mlingo umodzi wa magalamu awiri mpaka awiri sananene za zovuta zomwezo ().

Izi zati, ngati mungasankhe kutsatira pulogalamu yotsitsa, mutha kupewa zotsatirazi potenga magalamu 20-25 a creatine agawika magawo 4-5 ofanana tsiku lonse.

Kutenga zolengedwa zambiri ndizopanda pake

Kutenga cholengedwa chochuluka nthawi imodzi kumatha kubweretsa kusokonezeka m'mimba ndi kuphulika, ndipo ndikungowononga ndalama.

Minofu yanu ikadzaza ndi cholengedwa, zimalimbikitsidwa kuti mutenge magalamu 3-5 (14 mg / mapaundi kapena 30 mg / kg) tsiku lililonse kuti musunge malo osungira minofu.

Chifukwa ndalamayi ndiyokwanira kuti malo anu okhala ndi zolengedwa azikhala okwanira, kutenga zochulukirapo kuposa kuchuluka kwa mankhwala omwe mungakonze kumakupangitsani kuti mupangitse mkodzo wambiri kudzera mumkodzo wanu, popeza thupi lanu limangosunga zambiri ().

Ngakhale creatine ndi imodzi mwamasewera otetezeka kwambiri omwe amapezeka, kumwa kwambiri ndikowononga ndipo kumatha kupweteketsa m'mimba.

Mfundo yofunika

Creatine ndiwowonjezera wodziwika bwino wamasewera womwe umatengedwa makamaka chifukwa chokhoza kuchita bwino pamasewera.

Kafukufuku adafufuzanso za chilengedwe cha maubwino ena okhudzana ndi ukalamba komanso magwiridwe antchito aubongo.

Ngakhale kumwa mankhwala opangira mankhwala kumabweretsa chiopsezo chilichonse, kutenga zochulukirapo, makamaka pakadutsa, sikofunikira ndipo kumatha kuyambitsa mavuto monga kuphulika komanso kusapeza m'mimba.