M'dziko lazolimbitsa thupi, creatine nthawi zina imaphimbidwa ndi kutchuka kwa ufa wa mapuloteni.Komabe, kafukufuku wochuluka wasonyeza kuti creatine ingathandize kwambiri kupititsa patsogolo maphunziro, kuwonjezera mphamvu, ndi kulimbikitsa kukula kwa minofu.Chifukwa chake, tiyeni tidumphire kudziko lazowonjezera za creatine ndikuwunika zonse zomwe muyenera kudziwa za zolimbitsa thupi izi!
01 Momwe Creatine Imagwirira Ntchito
Creatine ndi chinthu chomwe chimapezeka mwachibadwa m'thupi la munthu, makamaka chomwe chimayambitsa kukonzanso kwa "ATP mphamvu molecules (adenosine triphosphate)."Panthawi yophunzitsira mphamvu, minofu imadalira mphamvu zoperekedwa ndi mamolekyu a ATP kuti azichita.Pamene ATP imachepa pang'onopang'ono, minofu imatha kutopa, potsirizira pake kuthetsa seti.
Kuphatikiza ndi creatine kungapangitse kuti thupi lizitha kupanganso mamolekyu a ATP kumlingo wina.Izi zimapangitsa kuti mphamvu zowonjezera zisungidwe, kuchepetsa kutopa kwa minofu, ndikukulolani kuti mumalize kubwerezabwereza komanso kuchita masewera olimbitsa thupi kwambiri mkati mwa seti imodzi.M'kupita kwa nthawi, izi zingayambitse kukula kwa minofu ndi kupindula kwamphamvu.
Komabe, zotsatira zenizeni za creatine supplementation zimatha kusiyana pakati pa munthu ndi munthu.Anthu ena akhoza kusintha kwambiri, pamene ena sangayankhe bwino.Nthawi zambiri, omwe ali ndi mtundu wamtundu wa 2 wothamanga kwambiri komanso ulusi wocheperako woyambira amakhala ndi phindu lalikulu.
Mosiyana ndi zimenezi, anthu omwe ali ndi chiwerengero chochepa cha ulusi wa minofu yothamanga mofulumira komanso milingo yapamwamba ya creatine, yomwe nthawi zambiri imatchedwa "osayankha" ku creatine, sangapindule kwambiri ndipo sakulimbikitsidwa kuigwiritsa ntchito.
02 Kusankha Chowonjezera Choyenera cha Creatine
Pankhani yosankha chowonjezera cha creatine, imodzi mwazinthu zomwe zimapezeka pamsika ndi monohydrate creatine.Monohydrate creatine amadziwika kwambiri ngati muyezo wagolide pakati pa zopangira zowonjezera.Zatsimikiziridwa kuti ndizothandiza kwambiri pakuwonjezera milingo ya creatine, kulimbitsa mphamvu, komanso kulimbikitsa kukula kwa minofu.Komanso, ndi yotsika mtengo komanso yopezeka mosavuta.Ngati mukuyesera creatine supplementation kwa nthawi yoyamba, monohydrate creatine nthawi zambiri ndi chisankho chanzeru.
03 Momwe Mungagwiritsire Ntchito Zowonjezera Creatine
Kafukufuku wasonyeza kuti kutenga creatine pamodzi ndi 93 magalamu a chakudya (kapena 47 magalamu a carbs + 50 magalamu a mapuloteni) amathandiza kwambiri kukweza creatine m'thupi kusiyana ndi kusakaniza ndi madzi.Njirayi ndiyothandiza makamaka kulimbikitsa milingo yamphamvu komanso kupindula kwa minofu.
Timalimbikitsa kuphatikiza creatine ndi zakudya zazikulu, nyama zokhala ndi mapuloteni ambiri, kapena mazira.Mukhozanso kusakaniza ndi mapuloteni ufa kapena mkaka kuti muzitha kuyamwa bwino.
Ponena za nthawi ya kudya kwa creatine, kaya musanayambe kapena mutatha kulimbitsa thupi, palibe chofunikira kwambiri.Izi ndichifukwa choti creatine nthawi zambiri imatenga milungu ingapo kuti igwiritsidwe ntchito mosasintha kuti iwonetse zotsatira zake ndipo sachitapo kanthu panthawi yolimbitsa thupi.
Komabe, timalimbikitsa kutenga creatine mutatha kulimbitsa thupi.Ndizosavuta kuzidya ndi chakudya chapambuyo polimbitsa thupi komanso zopatsa mphamvu zama protein, ndipo kafukufuku wina akuwonetsa zotsatira zabwinoko pang'ono poyerekeza ndi kudya kolimbitsa thupi musanachite masewera olimbitsa thupi.
04 Mapulani a Nthawi Yaitali Opangira Creatine
Pali njira ziwiri zomwe zimadziwika kuti creatine intake: gawo lotsitsa ndi gawo losatsitsa.
Pakutsitsa, anthu amadya pafupifupi 0,3 kulemera kwa thupi lawo mu magalamu (pafupifupi magalamu 20 kwa anthu ambiri) a creatine tsiku lililonse kwa masiku 5-7 oyamba.Pambuyo pake, amachepetsa kudya kwa tsiku ndi tsiku mpaka 3-5 magalamu.
Gawo losatsitsa limaphatikizapo kuyamba ndi kudya tsiku lililonse kwa magalamu 3-5 kuyambira pachiyambi pomwe.
Pazotsatira za nthawi yayitali, palibe kusiyana kwakukulu pakati pa njira ziwirizi.Komabe, gawo lotsegula limatha kulola anthu kuti awone zotsatira zachangu pamagawo oyamba.
05 Kodi Muyenera Kugwiritsa Ntchito Creatine Nthawi Yaitali Bwanji?
Kwa anthu omwe amayankha bwino ku creatine ndikuwona kusintha kwakukulu kwa mphamvu ya minofu, kugwiritsa ntchito nthawi yayitali, kosasokonezeka ndikovomerezeka.
Komabe, anthu ena amatha kukhala ndi zizindikiro za kusungidwa kwa madzi pogwiritsa ntchito creatine, zomwe zingalepheretse kutayika kwa mafuta.Zikatero, creatine ingagwiritsidwe ntchito panthawi yowonjezereka koma kudumpha panthawi ya kutaya mafuta.
06 Kuphatikiza kwa Creatine ndi Beta-Alanine
Ngati n'kotheka, lingalirani kutenga 3 magalamu a beta-alanine pamodzi ndi chowonjezera chanu cha creatine.Kafukufuku akusonyeza kuti kuphatikiza awiriwa kungapereke phindu lofunika kwambiri pakupeza mphamvu ndi kukula kwa minofu.
Pamapeto pake, kudziphunzitsa nokha komanso kudya zakudya zatsiku ndi tsiku kumakhalabe zifukwa zazikulu zomwe zimatsimikizira kupita patsogolo kwa thupi.Zowonjezera monga creatine ndi beta-alanine zimatha kukwaniritsa izi ndikukuthandizani kuti mukwaniritse bwino kwambiri paulendo wanu wolimbitsa thupi!
Ku SRS Nutrition Express, timanyadira kuwonetsetsa kuti pakhale mayendedwe okhazikika komanso osasunthika chaka chonse, mothandizidwa ndi njira yolimbikitsira yowunikira othandizira.Ndi malo athu osungiramo zinthu ku Europe, tili ndi zida zokwanira kuti tikwaniritse zosowa zanu pazakudya zamasewera kapena kupeza zinthu zathu zaku Europe.Chonde musazengereze kutifikira pazafunso zilizonse zokhudzana ndi zopangira kapena mndandanda wathu wazinthu zaku Europe.Tabwera kudzakutumikirani mwachangu komanso moyenera.
Dinani pa Creatine Monohydrate 200 Mesh yabwino kwambiri
Ngati muli ndi mafunso,
LUMIZANI NAFE TSOPANO!
Nthawi yotumiza: Oct-16-2023
