Mwisi yimyororokere, creine rimwe na rimwe iba itwikiriwe no gukundwa kwifu ya protein.Nyamara, ubushakashatsi bwinshi bwemewe bwerekanye ko creine ishobora kugira uruhare runini mukuzamura imyitozo, kongera imbaraga, no kuzamura imitsi.Noneho, reka twibire mwisi yinyongera yibiremwa hanyuma dusuzume ibyo ukeneye kumenya byose kubijyanye no kuzamura imyitozo!
01 Uburyo Creatine ikora
Creatine ni ikintu gisanzwe kiboneka mu mubiri w'umuntu, gifite inshingano zo koroshya ivugurura rya "molekile ya ATP (adenosine triphosphate)."Mugihe cyo gutoza imbaraga, imitsi yishingikiriza ku mbaraga zitangwa na molekile ya ATP kugirango ikore.Mugihe ATP igenda igabanuka buhoro buhoro, imitsi irashobora kunanirwa, amaherezo ikarangira.
Kwiyongera kuri creine birashobora kongera ubushobozi bwumubiri bwo kuvugurura molekile ya ATP kurwego runaka.Ibi bivamo kongera ingufu zingufu, gutinza umunaniro wimitsi, no kugufasha kurangiza gusubiramo byinshi hamwe nimyitozo yimbaraga nyinshi murwego rumwe.Igihe kirenze, ibi birashobora gutuma imikurire igaragara no kwiyongera kwingufu.
Nyamara, ingaruka zihariye zo kuzuza ibiremwa zirashobora gutandukana kubantu.Abantu bamwe bashobora kugira iterambere ryinshi, mugihe abandi ntibashobora kwitabira neza.Mubisanzwe, abafite igipimo kinini cyubwoko bwa 2 bwihuta-bwimitsi yimitsi hamwe nintangiriro yo hasi ya creine ikunda kubona inyungu zingenzi.
Ku rundi ruhande, abantu bafite igipimo gito cyo mumitsi yihuta cyane yimitsi hamwe nurwego rwo hejuru rwibiremwa, bakunze kwita "abadasubiza" ibiremwa, ntibashobora kubona inyungu zikomeye kandi ntibasabwa kubikoresha.
02 Guhitamo Ibikwiye Byuzuye
Mugihe cyo guhitamo inyongera ya creine, bumwe muburyo bukunze kuboneka ku isoko ni monohydrate creatine.Monohydrate creatine ifatwa nkibipimo bya zahabu mubyongeweho.Byaragaragaye ko bifite akamaro kanini mukongera urwego rwibiremwa, kongera imbaraga, no guteza imbere imitsi.Byongeye kandi, birashoboka cyane kandi biroroshye kuboneka.Niba ugerageza kongeramo ibiremwa kunshuro yambere, monohydrate creatine akenshi ni amahitamo meza.
03 Uburyo bwo Gukoresha Inyongera
Ubushakashatsi bwerekanye ko gufata creine hamwe na garama 93 za karubone (cyangwa garama 47 za karbasi + garama 50 za poroteyine) bifite akamaro kanini mukuzamura ibinyabuzima mu mubiri kuruta kubivanga n'amazi.Ubu buryo ni bwiza cyane mugutezimbere imbaraga no kongera imitsi.
Turasaba guhuza creine nifunguro ryibanze, inyama za proteine nyinshi, cyangwa amagi.Urashobora kandi kubivanga nifu ya protein cyangwa amata kugirango byorohereze neza.
Kubijyanye nigihe cyo gufata ibiremwa, haba mbere cyangwa nyuma yimyitozo ngororangingo, ntakintu gikomeye gisabwa.Ibi biterwa nuko ibiremwa bisanzwe bifata ibyumweru byinshi byo gukoresha kugirango bigaragaze ingaruka zabyo kandi ntabwo bihita bikora mugihe cyo gukora imyitozo.
Ariko, turasaba gufata creine nyuma yimyitozo yawe.Nibyiza cyane kuyikoresha hamwe nifunguro ryimyitozo ngororamubiri hamwe na proteine zinyeganyega, kandi ubushakashatsi bumwe na bumwe bwerekana ibisubizo byiza ugereranije no gufata mbere yo gukora imyitozo.
04 Gahunda ndende yo gukora gahunda yo gufata
Hariho uburyo bubiri busanzwe bwo gufata ibiremwa: icyiciro cyo gupakira hamwe nicyiciro cyo gupakira.
Mu cyiciro cyo gupakira, abantu bakoresha inshuro zigera kuri 0.3 uburemere bwumubiri muri garama (hafi garama 20 kubantu benshi) ba creine buri munsi muminsi 5-7 yambere.Nyuma, bagabanya gufata buri munsi kugeza kuri garama 3-5.
Icyiciro cyo gupakira kirimo gutangirana no gufata buri munsi garama 3-5 uhereye mugitangira.
Kubireba ibisubizo birebire, nta tandukaniro rikomeye riri hagati yuburyo bubiri.Ariko, icyiciro cyo gupakira gishobora kwemerera abantu kubona ibisubizo byihuse mubyiciro byambere.
05 Ukwiye gukoresha igihe kingana iki
Kubantu bitabira neza ibiremwa kandi bafite uburambe bugaragara mumbaraga zimitsi, igihe kirekire, kudahagarika gukoresha biremewe.
Nyamara, abantu bamwe bashobora guhura nibimenyetso byo kubika amazi mugihe bakoresha creine, ishobora kubangamira imbaraga zo gutakaza amavuta.Mu bihe nk'ibi, creine irashobora gukoreshwa mugihe cyinshi ariko igasimbuka mugihe cyo gutakaza ibinure.
06 Kurema na Beta-Alanine
Niba bishoboka, tekereza gufata garama 3 za beta-alanine hamwe ninyongera ya creine.Ubushakashatsi bwerekana ko guhuza byombi bishobora gutanga inyungu zingenzi mubijyanye no kongera imbaraga no gukura kwimitsi.
Ubwanyuma, nubwo, imyitozo ubwayo hamwe nimirire yimirire ya buri munsi bikomeza kuba ibintu byingenzi byerekana iterambere ryimyitwarire.Inyongera nka creatine na beta-alanine zirashobora kuzuza ibi bintu bikagufasha kugera kubintu byinshi byiterambere murugendo rwawe rwo kwinezeza!
Muri SRS Imirire Express, twishimira ko urwego rutangwa kandi ruhoraho umwaka wose, rushyigikiwe na sisitemu yo kugenzura ibicuruzwa bitanga isoko.Hamwe nibikoresho byububiko byuburayi, dufite ibikoresho bihagije kugirango duhuze ibyo ukeneye byimirire yimikino ngororamubiri cyangwa kugera kububiko bwacu bwiburayi.Nyamuneka ntutindiganye kutugezaho ibibazo cyangwa ibyifuzo byose bijyanye nibikoresho fatizo cyangwa urutonde rwimigabane yacu yu Burayi.Turi hano kugirango tugukorere vuba kandi neza.
Kanda kuri Creatine Monohydrate nziza 200 Mesh
Niba ufite ikibazo,
TWANDIKIRE NONAHA!
Igihe cyo kohereza: Ukwakira-16-2023
