Creatine. Ukulimaza noma bazuze?

Creatine - a carboxylic acid, equkethe nitrogen oyiyo. Kuhlelwe umqondo ngu umzimba ngesikhathi umzimba amandla, okuyinto eyenzeka phakathi muscle ezinzwa. Inani creatine emzimbeni kunomthelela oqonde ngqo phezu komuntu locomotor umthamo bebonke, futhi ngokukhuthazela konke kwezitho zomzimba.

Phakathi anda ngokomzimba umthwalo creatine esizuzwe ngamanga umzimba, wachitha ngokushesha okukhulu, ngaphandle kokuba synthesize entsha. Lapho imithombo abe izinto ezibucayi, umuntu azizwa ukukhathala okwedlulele noma ukuba buthakathaka. Ayikho indlela ukwenza ezinye umzamo. Lokhu kuyindlela yemvelo yokusabela lapho okuvikela umuntu, ngoba zikhona nezinye ngaphandle motor imisipha - inhliziyo. Ukuze umsebenzi wabo kuyadingeka futhi creatine.

Ukubuka abantu abenza ezemidlalo zochwepheshe, esindayo okhandlayo noma abasubathi, bodybuilders, izazi zokudla bathole ukuthi creatine zingafundwa njengoba i izithasiselo asebenzayo begazi. Kwakuwusuku ukutholakala kwezemidlalo umsoco. Supplement usebenza ngempela.

Namuhla, creatine ibhekwa wezokudla angathengwa ngasiphi esitolo ukuthi uthengisa ezemidlalo umsoco. Kukhona ungathola zonke iziqondiso zendlela ukuyisebenzisa creatine. Phela, kukhona izinketho eziningana for uyisebenzisa yilezi:

1. Ukusetshenziswa 5 g monohydrate ngosuku.
2. Ungathatha creatine ukulayisha ohlelweni umzimba. Ukuze wenze lokhu, kufanele bathathe amasonto 4 5 g kwezimali izikhathi eziningana ngosuku, bese omunye amasonto 6 - 3 amagremu kanye ngosuku. Phinda Yiqiniso kungaba ezinyangeni eziyisithupha.

Kodwa ngaphambi kokuthatha isinqumo sokugcina isidingo ukuthola creatine wedwa, udinga ahlole ngokucophelela zonke. Ingozi creatine, uma wamukelwe kahle, incane. Qiniseka ukuthi uhlole ngokuningiliziwe yokusetshenziswa ukuhlola kwabo ngesimo sempilo, ukwethula izinguquko ekudleni kanye nendlela yokuphila. Lapho yonke izincomo, creatine ngeke abangele ingozi.

Akubalulekile ukungena ekudleni kwakho creatine:

• labantu abaphethwe isifuba somoya noma izifo predastmaticheskimi;
• kokuba izinso noma zesibindi;
• kwabesifazane abakhulelwe.

Kungcono ukuba bayihlole kabusha Ukudla kanye nezincomo abantu abathanda ikhofi aphuze utshwala yakho. Ubufakazi bokuthi lokhu kwadala akukho umonakalo empilweni creatine. Kodwa ukusetshenziswa engalawuliwe utshwala, futhi inani elikhulu caffeine akuphephile ubani. Ngaphezu kwalokho, creatine zinsiza ngokuhlanganyela utshwala noma ikhofi kunciphisa umphumela ezemidlalo supplements.

Bathini kwalabo abakholelwa ukuthi ukuthatha creatine, umonakalo kwenziwa umzimba womuntu ngokucacile? Ukuze uqonde akunzima.

• amanzi emzimbeni umuntu - kwi amanzi emzimbeni elula. Lo mphumela kungenzeka, uma ukuthatha ezengeziwe izithasiselo yemvelo (evuselela isisu ahlukahlukene) kuthiwa ngokukhishwa kusukela uketshezi emzimbeni;
• Iziyaluyalu ipheshana wokugaya ukudla. Lokhu kungenzeka uma umyalelo nekhefu ukusetshenziswa creatine. Uma ulandela izincomo ukunemba nokwenza izinguquko ekudleni kwakho ngenkathi kuthathwa creatine, ukulimaza isimiso sokugaya ukudla bungene akuyona isicelo;
• Ukudlikizela futhi kungenzeka kwemisipha izinhlungu zibe kuthiwa wayeka elizwakalayo zamanzi ngosuku;
• izinduna. Noma yimuphi nokudla asebenzayo kungukuthi Kunconywa ukuba isetshenziswe ngenkathi yokuthomba noma ukungalingani hormone.

Ukwemukelwa nganoma iyiphi indlela senze izinguquko umsebenzi emzimbeni womuntu, zidinga ukuhlaziywa ezinemininingwane ngokucophelela ukuqapha impilo. Ngaphandle iseluleko okunomsoco noma udokotela ezemidlalo ukuthatha eziphila abakhuthele ukudla engeza creatine akufanele kube. Kungcono ukukhetha creatine khulula of ukungcola, isb ebumsulweni nasebunyeni kumelwe basondele 100%. Ukuthatha creatine akudingekile ukuba wesabe anti-doping amasheke, Uthola le okufakiwe ukudla kuvunyelwe.