Creatine Monohydrate (creatine) ziziphumo ebezingalindelekanga, isicelo, ncomo

Uqeqesho ngamandla - umsebenzi ethandwa lolutsha mihla. Babanike umzimba njengenqaba, kunye nesimo umlinganiswa. Kwiimbaleki abo benza kwezemidlalo ngamandla iminyaka eliqela, kuba akukho mfihlakalo ukuba uyakwazi ukufikelela nemiphumela encomekayo kuphela ukuba baqwalasele ngenyameko nokudla yesiqhelo yemihla ngemihla.

Ke ukuba ukudla, akwanelanga nje kangangokuba. Ukwandisa amandla, ubunzima, nokufumana amandla afunekayo ngethuba leeseshoni zoqeqesho, iimbaleki sebenzisa ngokutya okunesondlo. Enye kakhulu ethandwa phakathi iimbaleki yi creatine. Yintoni na?

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Ngokutsho uphando, oko «Creatine Monohydrate» yeyona isongezelelo kakhulu okunesondlo abameli ezemidlalo amandla. Ngenxa kumakhulu ezathi zaqhutywa watyhila nempembelelo entle yokusebenza ekukhuleni leembaleki unyamezelo. Ngaphezu koko, lo besitya negalelo ukwanda okubonakalayo kwemisipha mass neerhali zokuqinisa.

monohydrate Creatine, isiphumo ochazwe ngasentla, isetyenziswa yi neembaleki ehlabathini lonke. Le mveliso yomzimba wethu Kungokwemvelo, ekubeni naye ngokwakhe uvelisa oko yona ibe ncinci ukuba unikeze i Imicu izihlunu of energy. creatine Natural iveliswa ngenxa isibindi, injeke kunye nezintso.

Kwakhona into yendalo langoku ngezixa ezincinane kwezinye zokutya. Creatine iqulethe inyama ebomvu, nesalmon, herring kunye tuna. Ngoko ke ukuba izihlunu aye amandla aneleyo imithwalo amandla, ukuze badle aba kutya kuphela ngokwaneleyo. Umxholo wenkqu ngamandla kuzo encinane kakhulu. Ngoko ke yonke imihla, esebenzisa igcuntswana leyeza supplement ukutya «Creatine Monohydrate», uya kunika umzimba wakho amandla eziyimfuneko uqeqesho olungaphezulu.

Ngokuba bani na creatine luncedo?

izongezo zokutya ngokusekelwe creatine ziye zasetyenziswa kule minyaka ilishumi lesithathu. konke kwaqala iimbaleki embalwa ukuqeqesha ngenjongo yokuzuza-Olimpiki. Ekubeni neembaleki kungarhoxiswa rhoqo creatine kwizidlo. Ngenxa kuye, ezifana bodybuilders ngexesha loqeqesho amandla unako ukufeza umsebenzi ngakumbi, ngenxa abaya ukuphumeza injongo yazo - ukwandisa ubunzima kwezihlunu.

Bonke abantu ababandakanyekayo kwezemidlalo, nokuba wrestlers, abadlali bebhola, weembaleki njalo, ukuze komelela kwaye enamandla usebenzisa creatine monohydrate, amaxabiso ezo nto liphakamile.

Nenkqubo yokwenza isicelo i additive ukutya

Indlela ukuthatha monohydrate creatine? Umgubo kusetyenziswa xa besitya ukutya emva umthambo. Le ndlela yokwenza isicelo, abadlali abaninzi ehlabathini jikelele. Ukususela emva enzima imithwalo amanqanaba creatine kwi imicu izihlunu sele kabukhali kuyehla, intsalela kufuneka ibuyiselwe. Ukuze wenze oku, ungenza ukulungiselela njalo-ebizwa ngokuba nivuthulule protein. Ukongeza igcuntswana leyeza creatine, kufuneka iqulathe protein, ngokukhawuleza carbohydrate ukutya kunye glutamine.

umzimba ngalinye ezahlukeneyo, ngoko womdlali kufuneka ngokwalo isigqibo ukusela njani creatine monohydrate. Ezinye iimbaleki isigqibo ukusebenzisa isongezelelo zokutya phambi umthambo ku ejimini ukwenza umzimba kakhulu, kwaye emva - phindo. Abanye - wasebenzisa creatine phambi uqeqesho emva kwabo. Ukuze ubone indlela efunekayo, kubalulekile ukuphulaphula emzimbeni wakho kwaye amnike amandla kangangoko kuyimfuneko.

Indlela ukwenza umthamo?

Ekubeni imfuneko creatine umzimba wethu ngemihla imalunga-8 grams, ukuze kuphetshwe ngaphezulu eli norm itye ngokwaneleyo malunga 3-5 grams. Le nto yokuba kufanelekile ukwenza, sancokola ngaphezulu kancinane.

Kwakhona siphakamise umba wokuxuba creatine kunye nezinye izondlo ezinceda 'ukwakha' umzimba wakho. Apha, wonke ugqiba ukuba ayinonophele njani creatine monohydrate. Uthuli nga ingangxengeka nje ngamanzi, kwaye zingadityaniswa, ezifana protein yintloya. Uye inxaxheba ekwakheni iiseli ezintsha izihlunu nefayibha.

Umntu uphosa powder supplement ukutya «Creatine Monohydrate» in juice iziqhamo okanye iti. Kubalulekile ukuphawula kwinkcukacha ebalulekileyo ngokuphathelele ukulungiswa cocktail. Ukuxuba kufuneka kuphela ukusebenzisa, endaweni yokwenza oko kwangaphambili. Kubalulekile ukukhumbula iinkcukacha ezifana phambi kokuba isigqibo ukuba basele njani creatine monohydrate.

wenza njani creatine emzimbeni?

Iziyobisi, enika amandla kwizihlunu, ungena igazi ngabo. ATP - umthombo umzimba ngayo amandla Uyadubula. Ngenxa ukuguquka creatine ibe creatine phosphate, ATP bazalisa isitokhwe ngexesha lomsebenzi ngokwasemzimbeni imizimba yethu rhoqo ukufikelela kwizibonelelo ukuze wenze lo msebenzi. Nangona inkqubo echazwe ibonakala inzima, konke oko kwenzeka ngaphakathi nathi nje lemizuzwana.

Kwenzeka ntoni xa umzimba ayinayo creatine yaneleyo phosphate? Ngoko kukho ngeendleko ATP glycogen ezithatyathwe esibindini. Olu hlobo reserve. Kungenxa nqubo, asiyi kuwa ekufeni ngenxa yokunqongophala kwamandla, kwanokuba xa uziva udiniwe kakhulu. Ngokungafaniyo creatine ecocekileyo, glycogen is kuguquka ATP kakuhle ixesha elide.

imiphumela emibi

Ngokubanzi, «Creatine Monohydrate» ayikwazi iingxaki umzimba xa isetyenziswe ngeedosi ezincinane, ngokungqinelana neshedyuli okucwangcisiweyo iiseshoni zoqeqesho. Umthetho engundoqo khumbula, loo nto ukuba ukuthatha iinxalenye ezinkulu creatine andiyi kubuzisa ukusebenza kakhulu. Esi sigqibo sisekelwe phezu izifundo ukuba umxholo ngokugqithisileyo creatine phosphate salawo nje.

Ukongeza, ngexesha ulwamkelo creatine kubalulekile ukuba usele amanzi amaninzi, ekubeni nako ukutsala iiseli izihlunu kolwelo Embi. Kwakhona, isayensi na uphando ngokupheleleyo umbuzo eziphembelela creatine nokongezwa kwi umzimba elivisayo. Ngoko ke, ukuba ungaphantsi kweminyaka eli-18, ukusetyenziswa creatine ixesha elithile kufuneka kuphetshwe.

Le mbono "umthwalo" creatine

Njengoko sele kutshiwo ngentla apha, nkqu best creatine monohydrate, ukuba kube kanye, kwazona ivela emzimbeni, kwaye angemi. Ngenxa yoko, yonke into imbaleki kuthatha iveki "lendlela yokuqalelisa ikhompyutha" inganiki isiphumo neziqhushumbisi kananjalo angakhuli naphi, kodwa uze nje "simahla". Kungenxa yoko le nto abenzi iingcebiso ngokutya okunesondlo ukubenza iingedosi ezincinane ezhednevno.Etot gama kwaqala ukuthandwa kwi 90, xa besitya baqalisa kuphela ukuvela ezishelfini. Undoqo yale mbono ukusebenzisa ngokubonakalayo creatine iveki, ukuze "ukugcwalisa" imicu kwezihlunu namandla kwixesha elizayo lokusebenzisa kuyo. Ngoko ke kukho 'ukulayisha "ye creatine kwi esihlunwini. Iimbaleki abaninzi bakholelwa ukuba amandla weli kunye kukhuphule iziphumo amandla ingasetyenziswa ngendlela eyiyo ngenxa kwesi skim. Nokuba okanye ukuphumeza i 'umthwalo "enjalo kuwe?

Yintoni i "micronized 'creatine?

It is a isongezelelo yokutya iqulunqwe ukwimo enye - creatine. Umahluko kuphela kule mali kwamasuntswana ngumgubo isambuku. Micronized Creatine ungumnikelo wokudla into ngaphantsi kunesiqhelo malunga 20 amaxesha! Yintoni ekufuneka micronization?

Ubukhulu becala ngenxa ukunyibilika ngcono. Nabani uye wasebenzisa ngumgubo eqhelekileyo, waphawula ukuba ezantsi iglasi kukho pellet encinane kwamasuntswana. Kuyinto creatine, nto nje alukapheli. Ngenxa yoku, oko akuthethi ukungena umzimba lihlala kwitoti. Ngoko ke, oko micronized creatine monohydrate, ixabiso engaphezulwana nje kancinane kune ngumgubo eziqhelekileyo, iingcali bacebisa ukuthenga.

Yintoni Creapure® Creatine Monohydrate?

Creapure ^® - waqaphela eqhelekileyo phakathi iimbaleki ukuthatha creatine. Yenziwe eJamani. Le Ingxenye inokufumaneka ekutyeni ezininzi equlethe creatine athengiswa onke kulo mhlaba. Ukuze uqonde ukuba Creapure® Creatine monohydrate ekhoyo kwimveliso ethile, siya kufuneka sikhangele kuphela uluhlu lwe ukwakhiwa mbhalo «Creapure®».

Le mveliso, ngokutsho kumenzi, ukuba, ubuncinane, iinjongo ezimbini ezibalulekileyo:

• Oku kunegalelo kuphuhliso kwenkqubo dystrophy, kunokuba kukutyeba;

• Kuyanceda kwakhona emva uqeqesho nzima.

Kule nomphumela waba umenzi kubonakala ngakumbi Creapure® Creatine iBhunga kufuneka bafumane ukulungiselela indlela. Ngenye imini xa icwangciselwe uqeqesho, kuyimfuneko ukusebenzisa iitispuni ezimbini (5 grams) of creatine emva koqeqesho. On veki, xa kungekho uqeqesho, kumele kube kanye idosi enye, kodwa kuphela kusasa. Kwakhona, iingcali yaseJamani bayacetyiswa ukuba bazise umjikelo amayeza. Emva kweeveki 4-5 ezithatha ichiza, kufuneka ukuba umzimba wakho ube "abanye" iiveki 3-4. Ngoko umphumo uya kuba obonakalayo ngakumbi.

Isiphumo caffeine kwi intshukumo isimaphambili se besitya Kadir

Abanye abenzi azilukhuthazi ukusela iziselo caffeine, ukuba usebenzisa «Creatine Monohydrate». Indlela ukuthatha isongezelelo ukungondleki, wonke umntu ugqiba ngokwabo, kodwa kubalulekile ukukhumbula ukuba caffeine ukuze ukuvala imiphumo eyingenelo creatine. Kwelinye icala, ngokutsho iingcali ezininzi, ukusela iikomityi 1-2 of ikofu ngosuku, akusayi uzive imiphumo emibi caffeine.

Yintoni na le abadlali?

Abantu abaninzi bayakuvuyela kunye yoko, enika "Creatine Monohydrate". Ukuphonononga ukuqinisekisa oku kuphela. Nazi ezinye zazo.

kwacetyiswa iminyaka Elinye ibhinqa 27 ukuba creatine ukwakha izihlunu, kuba ndandibhityile kakhulu. Ngokutsho kwakhe, yena rhoqo watyelela ejimini, kodwa umphumo kwakungekho emikhulu - yona imisebenzi inikwe nzima, kunye nokongeza mass izihlunu uyalandelwa. kungekudala waqala ukuthatha creatine, ukuze kwiiklasi eziqhutyelwa umthambo waqala ukunika ibe lula, kodwa ukwanda enkulu ubunzima ayizange yenzeke.

wayohlala oneminyaka engama-24 ubudala uthi ngokuthatha creatine, ixabiso leyo kakhulu phezulu. Thenga iimveliso ezivela kwiinkampani ezahlukeneyo yaye, ngokutsho kwakhe, umahluko phakathi kwabo, ukuba ngenkankulu waphawula. Kodwa umphumo athandileyo - ukunyuka okubonakalayo kwemisipha mass kunye inkcazelo ecacileyo imilo.

Enye lover nenye, kwiminyaka 32 ubudala, hayi baqalisa kwakude kudala ukuba creatine, uthi futhe abangekenzi waphawula. Ukongeza, ngemihla ngasekuqaleni ezithile iingxaki wokudla, kodwa ke zonke cwaka.

uluvo lwakho malunga creatine yaye imbaleki onamava. Oku inxaxheba emdlalweni kwaye rhoqo inxaxheba kugqatso imigama emide. Womdlali waqala ukuthatha creatine emva iintlanga ezininzi enzima. Yena waba overtraining waza wagqiba ekubeni azame «Creatine Monohydrate» Wathi. Indlela ukuthatha - wayesazi ngenene, kodwa omnye wabahlobo bakhe wacebisa ukuba imfuneko yokwenza cocktails basela emva koqeqesho. Waba yintoni umphumo? Ke kaloku, njengokuba ngaphambili, ufumana eninzi iziyolo kukubaleka, njengoko wachacha imikhosi yakhe kwaye abe namandla.

Elinye ibhinqa eliselula ukusebenza umhlohli ukufaneleka, bathenga creatine kunye eliphekwe, kodwa isiphumo zange abe ixesha lokuzimamela. Ndafumanisa ukuba Waye aleji kuyo. Emva koko wacebisa ukuthenga eli chiza ngaphandle lokufaka.

Njengoko ubona, malunga nokusetyenziswa "Creatine Monohydrate", iimpendulo zahlukile. Iimbaleki ezininzi zemidlalo amandla nje awukwazi ukucinga inkqubo lwam uqeqesho ngaphandle additive ukutya. Kutheni i "siloviki" zixhomekeke kakhulu kwi creatine? Umthwalo zanyanyezelwa neembaleki ukuze obugqithileyo ngokwenene. Ngelo xesha elifanayo umthwalo omkhulu kwi izihlunu ngamanye amaxesha ithatha iiyure 1.5-2, lo gama kukho Amazing. Kungenxa yoko le nto abameli lezemidlalo amandla zama ukufumana okungcono creatine monohydrate. Kodwa ngaba uyazi ukuba yeyiphi ingcono?

esinzima

Indlela ukukhetha monohydrate creatine? Iinkampani ezivelisa ngayo, nokukhulula ichiza ngokohlobo lomgubo, amacwecwe kunye njengezingxobo. Ukuze ubone oko kuyimfuneko wena, kufuneka uthathe ingqalelo nokurhafiswa monohydrate creatine, oluqulunqwe ngokusekelwe ixabiso, umgangatho, ukufumaneka, kunye nezinye izinto.

Kodwa musa ukunikela ingqalelo kuphela brand. Ngamanye amaxesha udumo isiyobisi - yokujongana phulo kuphela kakuhle urhwebo. Ukukhetha creatine, ahlawule ingqalelo isixa ngamasuntswana. Njengoko sele kutshiwo ngentla apha, ukuba ezinkulu kunokuba ngaphantsi kwabo ukunyibilika. Ukongeza, amasuntswana umgubo creatine ngakumbi, lo nzima ngakumbi ukuba zifunxwe imizimba yethu. Oku kufuneka ingqalelo xa kukhethwa kuqala.

Kwakhona sinikele ingqalelo umxholo kwi ngumgubo izondlo ezibalulekileyo. Kufuneka ibe khona, ekubeni ngezinto ezinjalo creatine ukuze wendele ngcono kwaye angene kwi kwiiseli ze imicu kwezihlunu. baya kuhlala iswekile elula ezandisa amanqanaba igazi insulin kwi sokubuyisa ixesha ekuphulukenwe nalo emva imithwalo amandla. Unako kwakhona ingqalelo nokuba kukho inxalenye ichiza ekhethiweyo alpha-lipoic acid kwandisa insulin uvakalelo.

Ukuthatha izongezo zokutya, kubalulekile ukukhumbula ukuba impumelelo yenkqubo yoqeqesho ixhomekeke kakhulu ikhondo elichanileyo zophuhliso, ukulwa umoya kunye nomgudu. Ngokumisela ucwangciso uqeqesho kunye nokudala umyalelo ocacileyo mini, unako ukuphumelela.