Creatine ndi asidi wa carboxylic wokhala ndi nayitrogeni ndipo umakhudzidwa ndi kagayidwe kamphamvu m'maselo amitsempha ndi mitsempha. Ndiye woyimira wamkulu wa magawo a ergogenic azakudya zamasewera. Anthu omwe ali ndi moyo wokangalika amafunikira chilengedwe chokhazikika cha chilengedwe. Mutha kupeza 2 g podya 1 kg ya nyama patsiku kapena kumwa masewera owonjezera.
Komabe, chifukwa cha kuchuluka kwa zopangidwa pamsika, ndizovuta kupeza chinthu chapamwamba kwambiri. Mulingo wa zowonjezera zowonjezera m'munsimu zikuthandizani kuyenda.
Kodi ndingasankhe bwanji creatine?
Malinga ndi akatswiri othamanga, pali zinthu ziwiri zofunika kuziganizira posankha cholenga:
- Ubwino - osathamangitsa mtengo. Katundu wotsika mtengo kwambiri sakhala wabwino nthawi zonse.
- Fomu yomasulidwa - ndiyofunika kupereka zokonda zowonjezerazo mu ufa, ndizotetezeka poyerekeza ndi makapisozi, ndipo nthawi yomweyo zimakhala zochepa.
Pali mitundu yosiyanasiyana ya chilengedwe, kuphatikiza monohydrate, citrate, malate, phosphate, tartrate, ndi zina zambiri. Akatswiri amadziwa kuti mtundu woyamba ndiwothandiza kwambiri komanso wothandiza. Ndi amene amathandizira kuti pakhale misa, mitundu ina yotsatsa, zomwe amachita sizothandizidwa ndi chilichonse.
Mutha kutenga zolengedwa ndi njira yoyendera. Izi ndizophatikiza zowonjezerapo ndi zinthu zomwe zimathandizira kuthamanga kwa chilengedwe mu minofu ya minyewa, yomwe imathandizira kuyamwa kwake mwachangu. Pazotsatira zabwino, creatine nthawi zambiri amatengedwa limodzi ndi chakudya (kutsukidwa ndi madzi), komanso kuphatikiza mapuloteni, taurine, carboxylic acid ndi L-glutamine.
Creatine amabwera m'mitundu 4:
- makapisozi;
- ufa;
- mapiritsi;
- madzi.
Pochita, sizosiyana wina ndi mzake, muyenera kusankha mawonekedwe omwe ndi ovuta kulandira. Mwachitsanzo, ufa umayenera kuthiridwa ndi madzi kapena zakumwa zina ndikusakanizidwa bwino, pomwe makapisozi ndi mapiritsi zimatsukidwa ndi madzi.
Komabe, omwe amalimbikitsa ufa wopangidwa ndi ufa amati ndiwotetezeka momwe umapangidwira ndipo uli ndi zinthu zopanda chodetsa chilichonse.
Mu mawonekedwe amadzimadzi, zowonjezera zasiya kutchuka chifukwa chokhazikika komanso kutaya zida zake zothamanga kuposa mitundu ina.
Kuphatikiza apo, posankha wopanga, muyenera kulabadira izi:
- alumali moyo;
- umphumphu wa phukusi;
- kukhalapo kwa kukoma;
- kusowa kwa fungo;
- kutha kusungunuka m'madzi (ngati ndi ufa).
Mavoti a opanga abwino
Mndandanda wa makampani azakudya zamasewera omwe adapeza malo abwino kwambiri:
- Chokwanira Chakudya;
- Olimp;
- Masewera a BPI;
- BioTech;
- Scitec Nutrirtion.
Zogulitsa zawo zimawonedwa kuti ndizabwino kwambiri komanso zotetezeka. Pofuna kuti musasowe mu kuchuluka kwa zopangidwa, mutha kuyang'ana pazomwe zaperekedwa pansipa, kutengera ziwerengero za zopanga zogulitsa m'misika yayikulu yapa intaneti ya 2018.
Pangani Powder ndi Optimum Nutrition
Ili pamzere wapamwamba kwambiri wa TOP chifukwa cholengedwa chimafotokozedweratu m'malo obalalika. Izi zimalola kuti imere mofulumira kuchokera m'mimba mwa m'mimba ndikupita nayo ku minofu ya minofu. Palibe zosafunika. Kuwonjezeka kwa mphamvu kumawonedwa mphindi 15 mutatha kudya.
Kusankhidwa kwa zakudya zowonjezera zakudya kumathandizanso pakuthandizira kuchiritsa ma microtraumas ndikutuluka pambuyo pophunzitsidwa mwakhama kumalo ochitira masewera olimbitsa thupi.
Mtengo wa 600 g ndi pafupifupi 1400 rubles.
Pangani Xplode Powder ya Olimp
Zimatenga malo achiwiri pazifukwa: ili ndi mitundu 6 ya chilengedwe, komanso taurine. Lilibe zosafunika, chakudya ndi mafuta.
Amasankhidwa ndi akatswiri opanga zida zamagetsi komanso omanga thupi, chifukwa chowonjezera cha zakudya ichi chimakulitsa kupirira komanso kumathandizira kupititsa patsogolo minofu yolimba. Imapangitsa kuti masewera azisewera bwino komanso kumatha kutopa, komanso kutengeka bwino.
Mtengo wa 500 g - 1800 rubles.
Micronized Creatine Powder ndi Optimum Nutrition
Chiwerengero chachikulu cha malonda a chowonjezerachi ndichakuti atatenga zolengedwa, othamanga amafotokoza magwiridwe antchito apamwamba panthawi yamaphunziro. Imakhala yosalala bwino ndipo siyimayambitsa zovuta zina.
Mtengo wa 600g ndi 1350 rubles.
Creatine Monohydrate wolemba BioTech
Kapangidwe kazowonjezera pazakudya ndi monohydrate popanda zodetsa. Amakhasimende amafotokoza kukula kwa minofu ndikubwezeretsanso pambuyo pogwira ntchito kwambiri. Kuchulukitsa kupirira ndi nyonga, kumathandizira kuti mupezenso mphamvu zolimbitsa thupi.
Mtengo wa 500 g ndi pafupifupi 600 rubles.
Pangani Monohydrate wolemba Scitec Nutrition
Ndinafika pamalingaliro chifukwa chakuti chimalimbikitsa kudya kwabwino kwa minofu chifukwa chamadzi (amadzazidwa ndimadzimadzi). Amapereka mphamvu panthawi yolimbitsa thupi komanso zolimbitsa thupi. Kuonjezera apo, zakudya zowonjezera mavitamini zimachepetsa kuchepa kwa mapuloteni.
Kilogalamu imodzi ya chowonjezera idzagula ma ruble 950.
Pangani-HD ndi Sports BPI
Imawonjezera minofu ya minofu kudzera mu hydration. Matenda a taurine, antioxidants ndi aspartic acid ndi omwe amachititsa kuti amuna azipanga komanso kupirira.
Ipezeka m'masitolo aku America. Mtengo umayambira $ 13 for 400 g.
Pangani Monohydrate ndi Ultimate Nutrition
Palibe zosalala pakuphatikizika. Chifukwa cha mawonekedwe ang'onoang'ono a granules, imawonjezera magwiridwe antchito, imapereka mpumulo ndi mphamvu kwa minofu, imadzaza ndi mphamvu. Amakhudza mathamangitsidwe a njira kuchira. Imayamwa bwino kuchokera mundawo m'mimba ndipo imatumizidwa mwachangu kupita ku minofu ya minofu.
Mtengo 300 g - 420 rubles.
Oopsa ndi SAN
The cholengedwa ndi dongosolo bwino mayendedwe, zikuchokera ndi opindulitsa ndi zinthu yogwira (citrulline, agmatine), amene amathandiza kuti kukhazikitsa maselo a minofu.
Mtengo wa 718 g ndi pafupifupi 2,100 rubles.
Platinum Wopanga ndi Muscletech
Amatanthauza ochiritsira micronized monohydrates (ufa wopangidwa ndi tinthu tating'onoting'ono) popanda zonyansa. Kutchuka kumachitika chifukwa chotsatsa mwachidwi komanso kukwezedwa kwanthawi zonse pogula malonda. Ubwino wake ndi kusungunuka kwake kosavuta, chifukwa chowonjezera cha zakudya chimayamwa mwachangu.
Phukusi la 400 g lidzawononga ma ruble 1,200.
Creatine Monohydrate Woyera MEX
Ili ndi mitundu 4 ya zolengedwa. Oyenera aliyense wothamanga, kumawonjezera mphamvu ndi kupirira, amalimbikitsa kukula kwa minofu. Ubwino wosatsutsika ndi thandizo la chowonjezera pakuwononga kwamafuta ndi kukondoweza kwa dongosolo lamtima.
Kwa 454 g muyenera kulipira ma ruble 730. Muyenera kugula m'malo odalirika, chifukwa nthawi zambiri mumakumana ndi zabodza.
Malingaliro a akatswiri
Othamanga amakonda monohydrates kuchokera kumakampani otsatirawa:
- Optimum Nutrition;
- Thanzi Labwino;
- Sinthani.
Komanso, ambiri amakhulupirira kuti zotsatirazi ndizothandiza kwambiri mukamagwiritsa ntchito creatine wokhala ndi mayendedwe.
Chifukwa chiyani creatine capsule sakhala pachikhalidwe?
Kapangidwe ka creatine mu ufa ndi makapisozi ndi ofanana, koma akukhulupirira kuti mwamtunduwu sizothandiza. Izi ndichifukwa choti zosakaniza zokayikitsa nthawi zambiri zimawonjezeredwa pama capsule supplements. Akatswiri amakonda kupanga zopeka ngati ufa chifukwa ndi zotetezeka komanso zothandiza.
