Creatine Kodi ndi mmene izo

Kuyankha funso: "Kodi creatine" mwina sayenera okha mawu, kuti chabe masewera enaake. Choyamba, amaona ngati si wotchuka kwambiri, ndi munthu wa anthu. Chachiwiri, zowonjezera kwenikweni kwambiri, amene anatsimikizira osati kuchokera othamanga komanso zotsatira za maphunziro osiyanasiyana. Kuti mudziwe mmene creatine ndi zotsatira zake pa thupi bodybuilder limatiuza bukulo.

Pakuti chiyambi - mbiri pang'ono. Ndinatsegula izi mankhwala French wasayansi mu 1835. Iwo wapezeka makamaka nyama wofiira. Chiphunzitso creatine amapangidwa mwachibadwa mu kapamba, chiwindi ndi impso. Nkhani kuyambira pakuti ndinu kwa amino zidulo glycine, methionine, arginine. Tikumbukenso kuti amuna srednestaticheskogo amakonda amathera magalamu awiri creatine tsiku. Ndiye zomvetsa mankhwala ndi kudzadza ndi zakudya ndi kupanga ake mu thupi la munthu.

Motero ufulu creatine chamoyo lili ndi 40 peresenti, ndi 60% - pa creatine. Ndife makamaka chidwi creatine chimene monga zowonjezerazo masewera. Iwo kuthandiza kuonjezera m'matangadza zinthu izi potipatsa ayambe adenosine triphosphate - ATP. Ndipotu phwando zina izi bwino minofu ntchito monga kusamala mphamvu. Izi ndi zofunika kwambiri mu ntchito ya mkulu-mwamphamvu thupi.

Ambiri a kafukufuku zimaphatikizapo kugwiritsa ntchito creatine monohydrate. Mu pawiri izi molekyulu wa yogwira pophika imakhudzana ndi tinthu madzi. Zowonjezerazo bwino odzipereka pamene pamodzi chakudya ndi analandira. Izi zikutsimikiziridwa ndi maphunziro angapo. Choncho, kwa funso la chimene creatine (masewera enaake), mukhoza kupereka yankho izi: kumatanthauza kuchititsa kubwezeretsa (kuchuluka) mu inventories mu mnofu ATP.

Creatine lakhala likugwiritsidwa ntchito bwino mu kukonzanso ATP. wokhutira mu thupi zochepa kwambiri kuposa nkhokwe zingakhale zotheka. Zolemba malire atapeza chakudya apindula ndi creatine. Nawonso zawonjezera za thupi monga chitukuko cha diphosphoric asidi adenosine - ADP. Ndi chidwi kuti ankaona masewera enaake bwino minofu magwiridwe pa kudzikundikira glycogen.

chodabwitsa N'zofunika dongosolo mtima ndi sakupereka oxygen. Kafukufuku wosiyanasiyana wasonyeza kuti glycogen (kuzikwaniritsa) ndi zofunika ya minofu misa ndi kuchira. Creatine zikutanthauza funso lina: "Kodi wothamanga aliyense kufikako Kuwonjezera izi?" Iwo ayenera kumvetsa kuti njira ya pophika yogwira kuvumbitsira inefficient kwa othamanga amene amachita maphunziro kupirira.

N'zochititsa chidwi kuti zingakuyendereni bwino othamanga chotsatira zamasamba. Mkombero creatine Choncho sayenera yaitali. Ndipotu, maphunziro ambiri asonyeza mphamvu ya ndalama mu sabata loyamba la ntchito ndi kupanda patsogolo kwambiri kuika kulemera ndi kukula zokolola m'tsogolo.

The mkombero abwino akhoza ukhala ngati mmodzi zomwe si upambana masabata anayi zowonjezera masewera. Chinkatanthauza kukafola dongosolo zakudya kwa masabata oyambirira atatu kutenga creatine. mlingo woyambilira masamu motere: magalamu 0.4 pa kilogalamu ya misa popanda minofu mafuta. Othamanga amene alandira okwanira kuchuluka kwa mapuloteni chakudya ndi zonse kudya nyama wofiira, ayenera halve mlingo pamwamba.

Iwo akuuza kuti Mlingo zoterozo creatine ndiponso pa phwando lake, bukuli Komabe, chikhalidwe mwangwiro nkhani. Malangizo mwatsatanetsatane pa zifukwa munthu angathe kuwapeza akatswiri zogwirizana.