Sitshele ukuthi ungathatha kanjani i-creatine

I-Creatine - iyini?

Isidalwa siyinto edingekayo ekusebenzeni okujwayelekile kwemisipha yamathambo. Iyingxenye yezincubu zomzimba futhi ikhiqizwa kwamanye ama-amino acids ezingxenyeni ezifana nesibindi, izinso nama-pancreas. Ngaphezu kwalokho, libhekisela ezintweni ezibalulekile ezithintekayo ukunciphisa nokusebenza kwemisipha. Yingakho i-creatine isetshenziselwa ukuthuthukisa ukudla kwemidlalo.

Emzimbeni womuntu kunama-0.1 kg we-creatine. Ngaphandle kokuzikhandla ngokweqile, umuntu uchitha cishe amagremu amabili alo mzimba ngosuku. Embuzweni othi "Ngingayithola yini i-creatine" - impendulo enhle icacile, ngoba ayibheki ezintweni zenyama engokwemvelo emvelo. Sidinga ikakhulukazi abagijimi, abakhi bomzimba, abadinga imisipha eqinile nokuvuselelwa okusheshayo kwamanzi okugcina amanzi.

Abagijimi abaningi banesithakazelo sendlela yokuthatha i-creatine nezinye izithako. Lokhu kungenxa yokuthi i-creatine efanayo equkethe inhlanzi, inyama, njll, ayikwazi ukwanelisa ngokugcwele izidingo zomuntu ophethe kakhulu imisipha yakhe. Ngenxa yokuntuleka kwayo, akukho ukukhiqizwa kwemali edingekayo ye-creatine phosphate ehilelekile ekuhlanganisweni kwe-ATP (umthombo wamandla omzimba). Lokhu, nakho, kuzothinta umsebenzi womzimba womdlali.

Uma unesithakazelo ukuthi ungayithatha yini i-creatine noma cha, khona-ke qiniseka ukuthi into ekhona kakade emzimbeni, ayikwazi ukulimaza. Into esemqoka ukuhlola ikhwalithi yemikhiqizo ethengwayo bese ukhetha uhlelo lokuthola.

Amacebo wokuthola

Manje kufanele usitshele indlela yokuthatha i-creatine. Kusetshenziswa amasu amaningana kulokhu, kodwa okuvame kakhulu, cabanga ngezigaba zalo:

1) Landa
Ukwamukelwa kwenziwa ezinsukwini ezingu-6. Ngokuphelele kubalulekile ukuthatha amagremu angu-30, okuyizikhathi ezingu-6 ama-gramu angu-5 ngosuku. Ngalesi sikhathi umzimba ulayishwa ngenani elengeziwe lezinto.

2) Ukusekela
Ngemuva kokulayisha, ungathatha amagremu angu-10 ngosuku. Akudingekile ukwandisa umthamo, ngoba lesi sigaba ngeke sibangele umsebenzi omningi kusuka kulokhu.

Ungathatha kanjani i-creatine ngaphandle kwesigaba sokulayisha? Ngenxa yalokhu, udinga ukudla kusuka ku-5 kuya kwangu-15 amagremu nsuku zonke. Ngenxa yalokhu, inani elikhulu lempahla lizoqoqwa ngenyanga.

Uma umgijimi onentshisekelo enesithakazelo ukuthi kufanele kuthathwe kanjani i-creator, khona-ke kufanele abonisane nabaqeqeshi abangase banconywe ukuthatha amaphuphu. Inkambo eyodwa kufanele ibe kulolu cala amasonto amabili kuya ku-5, kuye ngokuthi izinga lomdlali (primary noma secondary), kanye nekhefu elilandelayo - kusuka emavikini amabili kuya kwangu-4. Lokhu kuyadingeka, ukuze umzimba ungayeki amandla okuzimela ngokuzimela ukukhiqiza izinto ezidinga kakhulu.

Umdlali onolwazi kufanele azi ukuthi kufanele athathe kanjani i-creatine. Ngokusho kohlelo oluvamile, isigaba sokulayisha sithatha ukudla okungama-30 g ngesonto ngalinye, isigaba esisekelayo si-2-8 g samaviki angu-2-8. Ekuqedeni inkambo egcwele, iphinda iphindwe kabusha.

Akusebenzi

Abagijimi abaningi bayazibuza ukuthi "Ungathatha kanjani i-creatine?" Uma inkambo idlula, kodwa ayikho umphumela. Konke mayelana nesivinini sokulethwa kwalesi sici. Ezimweni eziningi, ayinaso isikhathi sokungenelela egazini esisuka esiswini, ephendukela ekudaleni okungenalusizo. Ukwandisa inani lempahla ehanjiswe egazini, kubalulekile ukusebenzisa imifino ezinzile ezingakwazi ukucindezela noma ukuvimbela ushintsho olungadingekile. Njengoba i-glucose ne-dextrose yenza kube lula ukwandisa isilinganiso sayo sokulethwa egazini, kuyoba ngempumelelo kakhulu ukusebenzisa i- creatine monohydrate ibekwe kuma-capelules e-gelatin. Kulokhu, ukuvimbela inqubo yamakhemikhali yokuguqulwa okungathandeki kubonakala.

Kungenzeka ukuthi umgijimi unezinqubo zakhe zokuthatha lokhu okungeziwe, kodwa izindinganiso eziningi ezivunyelwe yizinga elizobhekana nanoma yiliphi icala.