I-Creatine - nini ukuthatha kwaye ingaba? Isicwangciso sokwamkelwa esilungileyo

Abo babandakanyeka ngokunyanisekileyo kwi- weightlifting okanye eminye imidlalo apho kuyimfuneko yokwakha ubunzima be-muscle, isongezelelo esinjenge-creatine siyaziwa. Kwakhona, ngokuqhelekileyo kusetyenziswa izityalo eziye zalawula iintlanzi kunye nenyama kwizidlo zabo - ukutya okunotyebi kwi-creatine.

Ngexesha elifanayo, ukwazi ngokubaluleka kwalo mhlaba, kungekhona wonke umntu, ngelanga, uyayiqonda ngokucacileyo indlela yokuthatha i-creatine ngokufanelekileyo, yintoni efunekayo, kwaye yintoni inomdla kumzimba. Konke oku, kulungile ukuphanda.

Ukudala - yintoni na?

I-creatine i-methyl guanido acetic acid, equkethwe kwiisisu zomzimba. Kubaluleke kakhulu kwimpilo yabantu kunye nemisebenzi yayo yezemidlalo, kuba idlala indima ebalulekileyo ekuchithweni kwamandla.

Phantse i-40% ye-creatine emzimbeni yilawa kuthiwa yi-creatine yamahhala, i-60% eseleyo yendalo inendlela yokudala i-phosphate. Umyinge oqhelekileyo udla malunga ne-2 grams emini, kodwa kwiimbaleki zengcali ezi ziphezulu kakhulu. Ukulahleka kunokuzaliswa ngokutya, ngemveliso yemvelo yenyama kunye ncediso lwezongezo ezikhethekileyo.

I-Creatine iyimfuneko kakhulu kubadlali, kuba umzimba womntu uvelisa ngesixa esincinci, esaneleyo kuphela ukuqinisekisa ubomi obuqhelekileyo. Nangona kunjalo, abo baqhuba umsebenzi wezemidlalo osebenzayo, le nto iyadingeka kwisixa esikhulu kakhulu, kuba izikhokelo zayo kwiimisipha zinefuthe ngqo kwiinyamezelo kunye namandla okuphila, ukuzalisa ngamandla. Oku kunika ingcamango ebanzi yokuba kutheni imveliso yezemidlalo iyadingeka. Kodwa ke kukufanelekile ukuthetha ngezinto zonke ngokubanzi.

I-Creatine yafunyanwa ngowe-1835 yi-chemist French. Wafumana le ngxube kumso we inyama, ngoko wabiza igama elithi "ukudala", okuthetha ngesiGrike ngokuthi "inyama". Ukususela ngoko, ezininzi izazinzulu ziye zazinikela ixesha lokufunda i-dangongo kunye nemisebenzi yayo. Oku kuye kwasenza sikwazi ukubona ukuba kufuneka kube njani emzimbeni womntu onempilo, kwaye ukuqonda ngokucacileyo oko kudala kukuba, xa kuyimfuneko ukuyithatha, kwaye yintoni na iziphumo ezibi zingenzeka.

Imisebenzi ephambili yokudala

Ngoko, kudala: yintoni na? Okokuqala, le nto iphucula ezi zinto zibalulekileyo neempawu:

• Ngokungahambisani nxamnye nenkqubo yokutshisa i-fat;
• Ikhuthaza ukunyuka kobunzima bomzimba;
• Ikhuthaza kakhulu amandla kunye namandla;
• Ikhuthaze ukukhula okuhle kwamanqaku ombane.

Ukugqiba isigqibo sokuba umzimba ufuna ukudala, nini ukuyithatha kwaye ngenjongo yintoni, kufuneka uyiqonde ngokupheleleyo. Kuyinto engafanelekanga ukuba le nto ihamba ngokuthe ngqo kwisakhiwo semisipha. Nangona le nkcazo isondele kwizinto eziyinyaniso, kusengamanga. Emva koko, ukudala ubuninzi bemisipha ayidlala indima enje, njengomzekelo, amino acids okanye iprotheni. Ithatha inxaxheba kwiinkqubo ezibalulekileyo, kodwa okokuqala kuphucula amandla omzimba, kunokuba ikhulise ngokuthe ngqo imisipha.

Ngenxa yesi sizathu, emva kweveki ezimbalwa zokuthatha isongezelelo, umdlali uvakalelwa kukuba umsebenzi omdala kunye nemithwalo enikwe yona kulula kakhulu, kwaye intshaba enzima kangaka, njengokukhathala okukhawulezayo, iyaqhubeka. I-Creatine inceda ukwandisa ubunzima bemisipha ngokunyusa amandla kunye nokwandisa amandla. Siyabulela ukuqonda oku, kuyacaca ukuba umgaqo wegolide wezemidlalo uthi: "Umthamo wemisipha uxhomekeke ngokuthe ngqo kumandla abo."

Ukuxhomekeka komzimba, i-muscle isebenzisa okokuqala isibonelelo sayo samandla, kwaye xa iphelile, iqalisa ngokusebenzisa i-acidification, ukutya amandla kwezinye iiseli zomzimba. Ngenxa yeso sizathu, akunakwenziwa ukuba kube phantsi kokuzikhandla komzimba rhoqo, kodwa kunengqondo ngokwenene ekudaleni i-creatine ukunyusa inani elipheleleyo le-ATP (adenosine triphosphate) emzimbeni, ngaloo ndlela unikezela izihlunu ngamanzi amatsha.

Ukuze siqonde kakuhle le nto, sinokucinga ukuba ekuqaleni izidumbu zineenxalenye ezili-10 zamandla. Ngokudaliweyo, eli nani lingakhula ukuya kuma-12 okanye kwi-unit units ezili-15, kwaye oku, kubuye kube nefuthe ngqo kwi-intensity yoqeqesho kunye nokunyamezela komzimba. Akumangalisi ukuba ukuthatha ukudala ngaphambi kokuba uqeqesho luyimfuneko kubo bonke abadlali abachaphazelekayo kwimidlalo enzima.

Indlela yokusebenzisa esi sixhobo ngokuchanekileyo?

Ukuba unquma ukusela umdali, nini na ukuwuthatha kwaye njani, kubaluleke kakhulu ukwazi. Emva koko, usebenzisa le kongeza, njengokuba, ngokwenene, nayiphi na enye, ayikwazi ukucinga. Izifundo ezicokisekileyo zolu lwazi ziye zanceda ukuphuhlisa izicwangciso ezimbini eziphambili nezona zifanelekileyo zolawulo lwazo. Emva kokuba baqwalasele iimpawu zabo eziphambili, kunokwenzeka ukugqiba iimpazamo ezenziwa ngabadlali abanamava.

Scheme №1

Isiqalo sokuqala sokubamba i-creatine ngokuyinhloko kumthwalo wokudala we-creatine, okwandisa kakhulu inani lezinto kwiimisipha. Eli xesha lihlala lihlala malunga neentsuku ezingama-5-7, ngexesha lokugxininiswa kwendalo kumzimba ukwanda ngamaxesha angama-3-4. Emva koko, sebenzisa iziyobisi imihla ngemihla kuphela kwisondlo samanani.

Scheme №2

Inketho yesibini yendlela yokuthatha i-creatine kuma-capsules, ngendlela ye powder okanye isisombululo sesisombululo, sinokulula. Kuyo isigaba sokulayishwa asikho, kwaye i-dose yemihla ngemihla yokufumana umalungiselelo ingenakwenzeka. Ekuqaleni, kunokubonakala ngathi le ndlela ilahlekelwa yinto yokuqala, kodwa emva kweveki ezimbalwa, zombini iiplani zilingana ngokuphumelelayo.

Unokubala njani idilesi efunekayo yokudala?

Kucacile ukuba kubadlali, kunye nabagadi bemifuno, i-additive njenge-creatine iyadingeka. Xa ungayithatha - kungekhona yonke into ofuna ukuyifumana. Ngokuqhelekileyo, kubalulekile ukuqonda ukuba yeyiphi imilinganiselo efanelekileyo yansuku zonke yesi sihlomelo.

Isabelo esifanelekileyo ngexesha lokulayishwa li-20 grams ngosuku. Ngethuba lexesha lokulondoloza, i-dose yemihla ngemihla iyancipha kane-ukuya kumahlanu amagremu.

Indlela yokwenza i-creatine ifaka ukubandakanya ukulinganisa umthamo wesicatshulwa kwisiseko esomileyo (ngaphandle kweoli) ubunzima bomzimba bomzimba. Ungasebenzisa le fom yesayensi: 0.3 amagremu kilogram ngexesha lokulayisha kunye no-0.03 amagremu kilogram ngexesha lokulondoloza.

Ngaloo ndlela, kumntu olinganisa iikhilogram ezingama-90, apho i-fat% ye-10%, inani le-creatine libalwe ngolu hlobo lulandelayo: 81 kilogram (ubunzima obomileyo) bunyuselwa ngu-0.3 okanye nge-0.03. Kule meko, idosi yemihla ngemihla ngexesha lokulayisha liyi-24.3, kwaye ngexesha lokulondoloza - 2.43 amagremu. Ngexesha elifanayo, ukubala okuchanekileyo, kubaluleke kakhulu ukuba ungabandakanyi amafutha kwi-mass mass, ekubeni i-creatine igxininisa kwiisisculi zethambo kunye nezihlunu, kodwa zingabi ziqhamo. Kusemfuneko ukuba kuqwalasele ukuba i-dose enkulu yokudala ngexesha lokulayishwa ibalulekile ngelilanga lihlukaniswe zibe ezine okanye ezintlanu zokufumana i-5 gram nganye.

Iifom zenkxaso yokudala

Njengoko sele kuthethwe ngazo, kukho iifom ezininzi apho kuveliswa khona isongezelelo somdali: kwiifomsile, ngo powder kunye nesisombululo samanzi.

Into efanelekileyo kakhulu yokuthatha iyakha kwiifomsile, kuba kunele ukusela kuphela inani elifunekayo lamanzi. Ukudala ngo-powder kungashukunyiswa kuphela kumanzi, kodwa nasiphi na esinye isiselo. Xa usebenzisa i-creatine kunye ne-carbohydrate ekhawulezayo, inika umphumo ogqithiseleyo, ngoko kulungele ukutshabalalisa izidakamizwa kumdiliya okanye i-apple juice okanye kwiglasi yamanzi kunye ne-spoon yobusi.

Yiyiphi eyongezelelweyo yongeziweyo yokudala?

Enyanisweni, kwiinkampani ezininzi zehlabathi zendalo, umgangatho wayo ufana nanjalo, ngoko ke enye yezinto ezibalulekileyo ekukhethweni kwesichengiso esithile, ngokuqinisekileyo, ixabiso layo. Izifundo ezininzi ziye zafakazela ngokuqinisekileyo ukuba ezi ngempumelelo zezi zixhobo zisekhona i- monohydrates. Kwaye uludwe lweempawu ezifanelekileyo kakhulu ezivelisa umgangatho wendalo zibandakanya oku kulandelayo: Ukutya okunempilo, i-Gaspari Nutrition, i-BSN, i-Ultimate nutrition and Dymatize.

Ngaba unokudala ingozi?

Esi songezelelo sinesiseko sendalo, ngoko ke akukho ziphikisana nokusetyenziswa kwazo. Kwakhona, ekubeni i-creatine ifumaneka kwiindawo zokutya ezithile, unokwenza ngaphandle kwezithako, ukuba uyayidla, umzekelo, kungekho ngaphasi kweekhilogram yenyama ngosuku.

Nangona kunjalo, ukuba kulungile ukubala idosi yemihla yesigqirha kwaye ligqithise kakhulu, umphumo wecala unokuba ngumthwalo ogqithiseleyo kwisibindi kunye neengxaki ezinxulumene nokugaya.