Ho Etsa Hore Mesifa ea Hao e Bonahale e Meholoana
Creatine, motsoalle oa bophelo bohle
Joalo ka motho ea hahamallang matla le ho hola ha mesifa, haeba ha o so leke creatine, ke nako eo o e entseng.Tlatsetso ena e theko e tlaase le e sebetsang e 'nile ea buuoa ka makhetlo a mangata, joale ke hobane'ng ha u sa e fane ka thunya?
Creatine e ka Etsa'ng?
- E ntlafatsa metabolism ea protheine.
- Eketsa mesifa cross-sectional sebaka.
- Tšehetsa meroalo e matla ea ho ikoetlisa e matla.
- Ntlafatsa bokhoni ba boikoetliso ba anaerobic.
- Fokotsa mokhathala.
- Potlakisa ho hlaphoheloa ka mor'a koetliso e matla haholo.
1. Khōlo ea mesifa
Creatine e ka matlafatsa metsi ka har'a lisele, ea eketsa lebelo la kholo ea mesifa ea mesifa, 'me ea holisa boholo ba mesifa.E susumetsa protheine synthesis, e matlafatsa metabolism ea mesifa, qetellong e finyella boholo ba mesifa e batloang ho haha 'mele.
2. Matla le Matla a Phahlollang
Creatine e ka eketsa polokelo ea phosphocreatine ka har'a mesifa, e phahamisa boima ba moroalo koetlisong e matla haholo, e leng se fellang ka lebelo le potlakileng la sprint.Keketseho ena ea matla e fetolela ho phatloha ho ntlafetseng ha boikoetliso ba anaerobic.Nakong ea koetliso, tlatsetso ea creatine e ka matlafatsa matla a maholo, ke hore, 1RM.
Ho feta moo, creatine e fana ka melemo ea ho eketsa mamello ea anaerobic le aerobic.
Creatine e lumella mesifa ho boloka matla a mangata, ho fana ka matla a mangata a fumanehang ha 'mele o e hloka nakong ea nako e matla.E boetse e ntlafatsa lebelo la phosphocreatine resynthesis nakong ea ho hlaphoheloa ka mor'a ho ikoetlisa, e fokotsa ho itšetleha ka anaerobic glycolysis, 'me e fokotsa ho bokellana ha lactate ea mesifa, kahoo e liehisa ho qala ha mokhathala.
Joaloka "shuttle" bakeng sa phapanyetsano ea matla pakeng tsa mitochondria le mesifa ea mesifa, creatine e thusa ho hlahisa adenosine triphosphate (ATP), e tlatsetsang ntlafatsong ea ts'ebetso ea mamello ea aerobic.
Ho kenya Sepeo sa botona ke qalo feela
Arginine, lehakoe le sa lekanyetsoang
Arginine e phetha karolo ea bohlokoa ho cytoplasm le nyutlelie synthesis ea protheine 'me e nkoa e le ntho e sa khoneheng bakeng sa kholo ea mesifa le tšireletso ea' mele.Ke amino acid e hlokahalang maemong, ho bolelang hore 'mele o ka kopanya karolo ea eona empa o ka hloka chelete e eketsehileng ho tsoa mehloling e kantle.
Arginine e ka etsa'ng?
1. Ho Ruisa Bophelo bo Botle ba Pelehi
Arginine ke karolo ea bohlokoa ea liprotheine tsa peō 'me e khothalletsa tlhahiso ea peō.Khaello ea arginine e ka lebisa ho lieha ho hola ka thobalano.Arginine e boetse e susumetsa tlhahiso ea tlhaho ea testosterone, e thusa banna ho boloka maemo a tloaelehileng a testosterone.
2. Ho Khothalletsa ho Hlatsoa ha Li-Hormone tse sa tšoaneng
Ho phaella ho testosterone, arginine e ka susumetsa secretion ea lihomone tse sa tšoaneng 'meleng, ho akarelletsa le hormone ea ho hōla, insulin, le insulin-like growth factor 1 (IGF-1).Lingoliloeng tse ngata li fana ka maikutlo a hore ho tlatsetsa arginine e eketsehileng ho ka khothalletsa secretion ea hormone ea ho hōla ho tloha ho anterior pituitary.Ho boloka naetrojene ho bohlokoa bakeng sa ho aha 'mele ka katleho,' me bokhoni ba arginine ba ho atolosa methapo ea mali le ho nka karolo ho motsoako oa liprotheine le bona ke ba bohlokoa bakeng sa kholo ea mesifa.
3. Ho Khothaletsa Kholo ea Mesifa
Arginine e bapala karolo ea bohlokoa ho cytoplasm le nyutlelie synthesis ea protheine, e nkoang e le ntho e sa khoneheng bakeng sa kholo ea mesifa le ts'ireletso ea 'mele.Ho boloka naetrojene ho bohlokoa ho aheng 'mele.Arginine ke selelekela sa nitric oxide (NO), e ntlafatsang tlhahiso ea NO, e atolosa methapo ea mali, e ntlafatsa lipalangoang tsa limatlafatsi ho lisele tsa mesifa, le ho tšehetsa protheine synthesis, e tlatsetsang ho hola ha mesifa.
4. Melemo bakeng sa tsamaiso ea pelo
Sena se finyelloa ka ho eketsa ho lokolloa ha nitric oxide.Ho tlatselletsa ka arginine ho ka eketsa haholo maemo a 'mele a nitric oxide, a atolosang methapo ea mali, a ntlafatsa phallo ea mali, le ho thusa ho fokotsa maemo a kang khatello e phahameng ea mali.Kahoo arginine e sebelisoa ho phekola maemo a mang a amanang, joalo ka khatello ea mali.
Fana ka Letsoho le Thusang Bakeng sa Matla a Hao
Citric Acid Malic Acid, e matlafatsang matla
Citric acid malic acid, e atisang ho fumanoa pompong ea nitrate, ke li-supplement tsa niche.Ke ka seoelo ho bona li-standalone citric acid le malic acid tse tlatsetsang;hangata li teng ka karolelano ea 2:1 kapa 4:1 (citric acid ho malic acid).
Tšusumetso ea bona ke e 'ngoe ea ho ntlafatsa ts'ebetso ea mamello:
1. Nakong ea boikoetliso bo matla ba anaerobic, 'mele o bokella bongata ba lactic acid.Citric acid e thusa ho thibela lactic acid le ho fokotsa DOMS.
2. Ho nka 8g ea citric acid malic acid hora e le 'ngoe pele ho koetliso ea anaerobic e matla haholo ho matlafatsa mamello ea mesifa, ka katleho ho ntlafatsa ts'ebetso ea koetliso ea ho hanyetsa.
3. 'Mele o hlahisa ammonia ka makhetlo a mararo ho feta tloaelo nakong ea koetliso e matla haholo.Citric acid malic acid e thusa ho tlosa ammonia ho tlosa litšila tsa metabolism ho tloha liseleng tsa mesifa.
4. Tlatsetso ka 8g ea citric acid malic acid e ntlafatsa ts'ebetso ka 'mele o ka holimo le o ka tlaase 60% 1RM boitlhakiso bo hananang le mokhathala.
5. Ho tlatsetsa ka 8g ea citric acid malic acid ho ntlafatsa 80% ea ts'ebetso ea khatiso ea benche.
Ho matlafatsa Metsotso e 1-4 ea Matla
Beta-Alanine, e thusang leetong la libapali
Beta-alanine ke motsoako o tloaelehileng pompong ea nitrate e bakang ho thothomela.Ke selelekela sa carnosine, se fumanehang ka har'a mesifa ea skeletal, e amang sebopeho sa mokhathala le lintlha tsa khatello ea oxidative.Ho eketsa likarolo tsa carnosine ho ka thibela liphetoho tsa asiti ea mesifa nakong ea boikoetliso, ho fokotsa mokhathala le ho lelefatsa nako ea ho khathala.
1. Ho ntlafatsa Ts'ebetso ea Boikoetliso ba Anaerobic
E shebana haholo le boikoetliso ba nako e khuts'oane, bo matla haholo ba mesifa, haholo boikoetliso bo nkang metsotso e 1-4.Ka mohlala, boikoetlisong bo matla bo nkang nako e fetang motsotso, joalo ka koetliso ea mamello ea mamello, nako ea ho khathala e atolosoa.
Bakeng sa boikoetliso bo nkang nako e ka tlase ho motsotso kapa ho feta metsotso e mene, joalo ka ho phahamisa boima ba matla, hoo hangata ho nkang metsotsoana e 30, kapa ho sesa metsotso e 10 ea limithara tse 800, beta-alanine le eona e na le phello, empa ha e hlokomelehe. joalo ka boikoetliso ba metsotso e 1-4.
Koetliso ea ho haha mesifa ea ho phela hantle 'meleng, leha ho le joalo, e oela ka mokhoa o phethahetseng ka nako e nepahetseng, e leng se etsang hore ho be bonolo ho rua molemo ho beta-alanine.
2. Ho Fokotsa Mokhathala oa Neuromuscular
Ho tlatselletsa beta-alanine ho ka ntlafatsa molumo oa boikoetliso le index ea mokhathala boikoetlisong ba ho hanyetsa, ho fokotsa mokhathala oa neuromuscular, haholo-holo ho batho ba tsofetseng.E boetse e kenya letsoho lithupelong tsa nako e phahameng haholo, ho matlafatsa ntlafatso ea moeli oa mokhathala.Ha u se u hōlile, lintho tsena e ka 'na ea e-ba karolo e tloaelehileng ea kemiso ea hau.
Ka kakaretso
Lintlha tse 'nè tsa bohlokoa tse tlatsetsang ho etsa hore banna ba be moholo, ba be matla le ho mamella ho feta:
Creatine, Arginine, Citric Acid le Malic Acid, Beta-Alanine
● Sebelisa creatine ho tsepamisa mohopolo tabeng ea ho haha mesifa.
● Sebelisa arginine ho laola lihomone, ho sireletsa pelo ea hao le ho tšehetsa ’mele oa hao.
● Citric acid le malic acid li ka etsa hore u mamelle, 'me citric acid e fokotse ho khathala, 'me asiti ea malic e lebise tlhokomelo ho boikoetliso bo khutšoanyane bo matla haholo.
Ha e le hantle, sena ha sea lekanyetsoa ho banna feela.Creatine e boetse e hlokahala bakeng sa basali ba batlang molumo oa mesifa, ha arginine e sebetsa ho basali bakeng sa liphello tsa eona tse sireletsang ho tsoala.
Tlhahiso:
[1]Jobgen WS, Fried SK, Fu W, Wu G.Arginine le Metabolism ea Mesifa: Tsoelo-pele ea Haufinyane le Likhohlano.Journal of Nutrition.2006;136(1):295S-297S.
[2]Hobson RM, Saunders B, Ball G, Harris RC.Liphello tsa Tlatsetso ea Beta-Alanine ho Mamello ea Mesifa: Tlhahlobo.Li-amino Acids.2012;43(1):25-37.
Nako ea poso: Oct-20-2023
