Kodi creatine monohydrate ndi chiyani?

Poganizira zakudya zamasewera, zomwe zimathandizira pakuchita kwa wothamanga, sitingalephere kutchula chilengedwe cha monohydrate. Chowonjezera ichi kumawonjezera kupirira, bwino mtima minofu ntchito ndipo ngakhale kumawonjezera misa.

Ganizirani momwe Mlengi alili wogwira mtima, mawonekedwe ake, komanso ngati pali zovuta zina zowonjezera izi.

Zina zambiri

Creatine ndi amino acid wopezeka munyama yofiira ndi nsomba. Nthawi ina, adachita bwino pamunda wazakudya zamasewera - adakulitsa kuthekera kwa omanga thupi kuti akhale ndi minofu yowonda. Masiku ano, imagwiritsidwa ntchito kwambiri pamasewera onse olimba.

Kodi creatine monohydrate amapangidwa ndi chiyani? Amapangidwa potulutsa mapuloteni kuchokera ku nsomba. Kuchulukitsa kumawonjezera kupezeka kwa malonda ndi dongosolo laulemerero. Poyerekeza ndi mitundu ina, monohydrate imakhala ndi mulingo woyenera pakati pa mtengo, kugwiritsidwa ntchito kwa mankhwala ndi kupezeka.

Zotsatira pa thupi

Kodi CrossFit imapanga monohydrate yotani kwa wothamanga:

1. Amachepetsa kuvulala. Imachita izi powonjezera madzi amthupi.
2. Kuchulukitsa kupirira. Kuchulukitsa mphamvu ya minofu ku oxygen, yomwe imalola woyang'anira
3. Kuchulukitsa minofu kuthira madzi ndikuwonjezera kuchuluka kwa ntchito mu maphunziro.
4. Kuchulukitsa magulu a glycogen.
5. Bwino thupi kuti anaerobic glycolysis.
6. Bwino kupopa. Mwa kukulitsa mphamvu ya kupindika kwa mtima pantchito yayikulu, mtima umapopa magazi m'minyewa mwachangu.

Zomwe zimapangidwa ndi monohydrate ndikupanga kukhathamiritsa kwa minofu ndi amino acid wofunikira. Ndi machulukitsidwe amphamvu izi zimachitika mthupi:

1. Kumanga mamolekyulu amadzi munthawi ya minofu.
2. Kupititsa patsogolo mgwirizano wa minofu yamtima. Amino acid ikakwanira m'miyendo, imachepetsa zotengera zopita ku valavu yamtima. Zotsatira zake, kukhathamira kwa mtima ndi magazi kumawonjezeka, mphamvu ya contractions imakula popanda kuwonjezera kugunda kwa mtima. Maselo ndi minofu zimalandira mpweya pang'ono pang'ono.
3. Kulimbitsa kupirira kwamphamvu powonjezera kuchuluka kwa mpweya m'minyewa.

Zonsezi zimapangitsa kusintha kwa momwe wothamanga amachita. Koma sikudzipanga kokha komwe kumawonjezera minofu, koma kuthekera kwa wothamanga kuti alumphe mwamphamvu pakukula kwa katundu osadutsa.

Chofunika: Mosiyana ndi michere ina, creatine amalangizidwa kuti azigwiritsa ntchito pokhapokha ngati chowonjezera pamasewera, popeza kuchuluka kwa zinthu zakuthupi ndizochepa kwambiri. Mwachitsanzo, nsomba zofiira zimakhala ndi 0,1 g yokha ya zopanga pa 100 g wazogulitsa. Ndipo pokonza magwiridwe antchito, thupi la wothamanga limafunikira pafupifupi 10 g patsiku.

Kodi creatine monohydrate amapatsa othamanga amakono chiyani? Pafupifupi, uku ndikuwonjezeka kwa misa youma ndi 1-2%, kuwonjezeka kwa kulemera chifukwa chamadzi ndi 5-7% ndikuwonjezera kwa ziwonetsero zamphamvu ndi 10%. Kodi pali zotsatira zobwerera m'mbuyo? Inde! Pankhani ya kuchepa kwa kuchuluka kwa zolengedwa, kubwerera kumafikira 40-60% pachimake.

Momwe mungagwiritsire ntchito

Kuti mupeze phindu lowonjezera, muyenera kudziwa momwe mungapangire kuti apange monohydrate kuti mugwire bwino ntchito.

Pali njira ziwiri zolandirira:

1. Kutsegula ndi kusunga. Amapereka zotsatira mwachangu.
2. Ndikumangika pang'onopang'ono. Amapereka zotsatira zomwezo osagwiritsa ntchito zopangira zochepa.

Kodi ndi bwino kumwa Creatine Monohydrate: Yonyamula kapena Mosalala? Izi zidalira pazotsatira zomwe mukufuna. Mukamadyedwa ndi katundu, ndikofunikira kusunga zakudya zoyenera ndikugawa zakulera kangapo patsiku (muyezo wa tsiku ndi tsiku mukamatsitsa ndi 20 g, uyenera kugawidwa m'mayeso 3-4 kuti muyambe kuyamwa). Pambuyo masiku 7-10 akukweza, pali gawo lokonzanso pomwe kuchuluka kwa cholengedwa chimachepetsedwa mpaka 3-5 g patsiku. Pankhani yunifolomu, tengani supuni 1 (3-5 g) patsiku pamaphunziro onse.

Chidziwitso: Pali kusiyana kochepa pakulondola. Chifukwa chake, akonzi amalimbikitsa kumamatira ku njira yopanda katundu - mwanjira iyi mutha kuwongolera bwino zizindikiritso zanu zamagetsi.

Kodi nthawi yabwino yoti mutenge monohydrate ndi iti: m'mawa kapena madzulo? Monga lamulo, zimatengedwa mosasamala kanthu kachitidwe katsiku ndi tsiku. Chokhacho chofunikira ndikutenga chilengedwe ndi carbs woyamba. Ndizomveka kuganiza kuti nthawi yabwino kudya ndi chakudya cham'mawa cham'mawa komanso nthawi yotseka zenera la carbohydrate.

Mosasamala kanthu kuti mumamwa mopitilira muyeso kapena pang'onopang'ono mumalimbikitsa chidwi chanu, muyenera kumvetsetsa kuchuluka kwa zakumwa zomwe mumamwa. Pafupifupi, maphunziro a 1 pafupifupi masabata 8. Pambuyo pake, kutengeka kwa thupi kwa monohydrate makhiristo kumachepa, zomwe zimapangitsa kuti anthu azidya mopanda pake masewera azakudya.

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Tiyeni tiwone momwe tingapangire zolengedwa popanda katundu:

Ndi wopanga uti yemwe angasankhe

Mosiyana ndi mitundu ina yolenga, ndikofunikira kusankha wopanga woyenera posankha monohydrate. Chifukwa chiyani?

1. Ndondomeko yamitengo ya wopanga. Ndi mawonekedwe omwewo azakudya zamasewera, mtengowo umatha kukhala wosiyana kwathunthu chifukwa cha mtunduwo.
2. Tsiku lothera ntchito ndi kutumizira. Pankhani yogula cholengedwa cha BSN, izi sizimabuka, koma ngati mukufuna kutenga cholengedwa kuchokera ku Ostrovit, kumbukirani kuti alumali moyo wazinthu zawo ndizotsika kwambiri. Pachifukwa ichi, simuyenera kutenga zolengedwa zambiri.
3. Kukhalapo kwa mayendedwe. Kuti muchepetse mtengo wazopanga, zida zoyendera (ma molekyulu a glucose) nthawi zambiri zimawonjezeredwa. Mlengi wotereyu sapezeka, koma sagwira ntchito chifukwa chakumangidwa kwa makhiristo poyerekeza ndi kulemera kwathunthu kwa malonda.
4. Chiyero cha Crystal. Posachedwa, opanga ochulukirapo alowa mumsika omwe sangapereke kuyeretsa kristalo kokwanira. Kupezeka kwa zinthu zawo ndikotsika kwambiri, komwe kumawonjezera kumwa ndikuchepetsa mphamvu ya kudya kwa monohydrate.
5. Kusungunuka. Izi zitha kutsimikiziridwa mwamphamvu. Ngakhale opanga onse amati cholengedwa chawo chimasungunuka m'madzi, machitidwe akuwonetsa kuti zina mwazomwe zidapangidwazo zimakhalabe zadothi.

Ganizirani za opanga abwino kwambiri omwe amapereka zolengedwa pamsika - ndi maofesi omwe ali nawo.

Zotsatira

Tsopano mukudziwa momwe creaton monohydrate imagwirira ntchito komanso momwe mungazitengere moyenera kuti mugwire bwino ntchito. Zachidziwikire, mutha kutenga cholengedwa ndimayendedwe okonzekera bwino ndikuwongolera magwiridwe antchito, kapena kutenga mawonekedwe apamwamba kwambiri omwe samasefukira othamanga ndi madzi. Koma kumbukirani, zotsatira zoyipa zakusefukira ndi madzi sizimangowonjezera mapaundi okha, komanso madzimadzi olowetsa pamalumikizidwe ndi mitsempha, yomwe imakutetezani kuvulala.

Zotsatira zabwino kwambiri zimaperekedwa ndi creatine monohydrate kuphatikiza opeza zotsika mtengo a maltose. Zakudya zamtunduwu zimakulitsa kuchuluka kwa mayikidwewo ndikuthandizira kukula kwa minofu.

Onerani kanemayo: How does Creatine work? Axis Labs (October 2025).