Kedu ihe bụ creatine monohydrate na otu esi ewere ya

N'ịtụle ihe oriri na-edozi ahụ, nke nwere mmetụta dị mma na arụmọrụ nke onye na-eme egwuregwu, mmadụ enweghị ike ịkwụsị ịkọwa creatine monohydrate. Mgbakwunye a na-eme ka ntachi obi dịkwuo elu, na-eme ka akwara obi na-arụ ọrụ na-abawanye oke.

Tụlee etu ihe okike si arụ ọrụ n’ezie, ihe atụmatụ ya bụ, yana ma akụkụ adịghị mma na mgbakwunye a.

Ozi Izugbe

Creatine bụ amino acid dị na anụ uhie na azụ. N'otu oge, ọ rụpụtara ihe na-edozi ahụ n'ihe oriri na-edozi ahụ - ọ gbasaa ikike nke bodybuilders kwụ ọtọ iji nweta ahụ ike. Taa, a na-eji ya na egwuregwu ike niile.

Kedu ihe ejiri creatine monohydrate mee? A na-eme ya site n'iwepụta protein site na azụ. Mwepu na-eme ka bioavailability nke ngwaahịa a site na iwu nke ịdị ukwuu. N'iji ya tụnyere ụdị ndị ọzọ, monohydrate nwere ezigbo nguzozi n'etiti ọnụahịa, oriri ngwaahịa na nnweta.

Mmetụta n'ahụ

Kedu ihe bụ CrossFit creatine monohydrate maka onye na-eme egwuregwu:

1. Na-ebelata mmerụ ahụ. Ọ na-eme nke a site na ịba ụba mmiri.
2. Enwekwu ike ntachi obi. Na-eme ka ahụ ike dị na oxygen, nke na-eme ka onye nwe ahụ nwee ike
3. Na-abawanye akwara site na ịwụsa mmiri na ịba ụba olu ọrụ na ọzụzụ.
4. Na-abawanye ọkwa glycogen.
5. Mma ahụ ike maka anaerobic glycolysis.
6. Mma pumping. Site na ịbawanye ike nke mkparịta ụka obi n'oge ọrụ siri ike, obi na-agbanye ọbara n'ime akwara ngwa ngwa.

Omume nke creatine monohydrate bụ iji mejupụta saturation nke akwara na amino acid dị mkpa. Site na njuju siri ike, usoro ndị a na-eme n'ime ahụ:

1. Ihe nkedo nke ihe omumu mmiri na aru.
2. Imeziwanye nkwekọrịta nke obi obi. Mgbe ọnụọgụ amino acid zuru ezu na akwara, ọ na-ebuwanye ibu nke na-eduga na valvụ obi. N'ihi ya, saturation nke obi na ọbara na-abawanye, ike nke mgbagha na-abawanye na-enweghị ịba ụba obi. Mkpụrụ ndụ na anụ ahụ na-enweta oxygen na obere ụtarị.
3. Vingkwalite ike ntachi obi site na ịba ụba oxygen na akwara.

Ihe a niile na - eduga n'ịdị mma na arụmọrụ onye egwuregwu. Mana obughi okike n'onwe ya na - eme ka akwara sie ike, mana ikike onye na - eme egwuregwu na - eme na - aga n’ihu nke ibu n’ebughi ndi mmadu.

Ihe dị mkpa: N'adịghị ka nri ndị ọzọ, okike amamihe dị na ya iji n'ụdị mgbakwunye egwuregwu, ebe ọ bụ na ịta ahụhụ nke ihe dị na nri okike dị obere. Dịka ọmụmaatụ, azụ na-acha uhie uhie nwere naanị 0,1 g nke creatine kwa 100 g nke ngwaahịa. Maka nhazi nke arụmọrụ, ahụ onye na-eme egwuregwu chọrọ ihe dịka 10 g kwa ụbọchị.

Kedu ihe creatine monohydrate na-enye ndị na-eme egwuregwu n’oge a? Ná nkezi, nke a bụ mmụba nke okpukpu kporo site na 1-2%, mmụba nke ibu n'ihi mmiri mmiri site na 5-7% na mmụba na njirimara ike site na 10%. Enwere mmetụta na-alaghachi azụ? Ee! N'ihe banyere mbelata na ịta nke creatine, nlọghachi ahụ ruru 40-60% nke arụmọrụ kachasị elu.

Olee otú iji

Iji rite uru na mgbakwunye ahụ, ịkwesịrị ịma etu esi ewere creatine monohydrate maka ịrụ ọrụ kacha mma.

E nwere ụzọ nnabata abụọ:

1. Na-adọnye ma na-echekwa. Na-enye nsonaazụ ngwa ngwa.
2. Iji nwayọ nwayọ na-etinye uche gị. Na-enye otu nsonaazụ na obere ihe oriri.

Ọ ka mma ị drinkụ Creatine Monohydrate: Akwadoro ma ọ bụ Ezigbo? Ihe niile dabere na nsonaazụ ị na-achọ. Mgbe ejiri ibu rụọ ọrụ, ọ dị mkpa ịdebe nri ziri ezi ma kee ihe oriri nke creatine ọtụtụ ugboro n'ụbọchị (kwa ụbọchị mgbe ị na-ebu ihe dị 20 g, a ga-ekewa ya n'ime usoro 3-4 maka ịmịpụ nke ọma). Mgbe 7-10 ụbọchị nke na-ebugharị, usoro mmezi na-ewere ọnọdụ, mgbe ọnụọgụ nke ọkụ ọkụ na-ebelata ka ọ dị 3-5 g kwa ụbọchị. N'ihe gbasara otu ụdị ejiji, were 1 teaspoon (3-5 g) kwa ụbọchị na usoro niile.

Rịba ama: Ọ dị obere ntakịrị ihe na arụmọrụ. Yabụ, bọọdụ akụkọ na-atụ aro ịgbaso usoro anaghị arụ ọrụ - otu a ị ga - esi chịkwaa akara ngosi ike gị.

Kedu mgbe kachasị mma iji were creatine monohydrate: ụtụtụ ma ọ bụ mgbede? Dị ka a na-achị, a na-ewere ya n'agbanyeghị usoro ị na-eme kwa ụbọchị. Naanị isi ihe dị mkpa na-ewere creatine na ọrụ mbụ nke carbs. Ọ bụ ihe ezi uche dị na ya iche na oge kacha mma ị ga-eri bụ ụtụtụ ụtụtụ na oge imechi windo carbohydrate.

N'agbanyeghị ma ị na-a itụ ya na usoro ma ọ bụ na-eji nwayọọ nwayọọ ewulite uche gị, ịkwesịrị ịghọta ole creatine monohydrate ị toụ. On nkezi, 1 N'ezie bụ mkpokọta 8 izu. Mgbe nke a gasị, ịdị mfe nke ahụ na kristal na-ekpo ọkụ na-ebelata, nke na-eduga n'iji nri egwuregwu eme ihe n'echeghị echiche.

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Ka anyị lebakwuo anya na otu esi ewere creatine na enweghị ibu:

Kedu onye nrụpụta ịhọrọ

N'adịghị ka ụdị okike ndị ọzọ, ọ dị mkpa ịhọrọ onye nrụpụta ziri ezi mgbe ị na-ahọrọ monohydrate. N'ihi gịnị?

1. Emeputa si ịnye ọnụahịa iwu. Site na otu njirimara egwuregwu na-eri nri, ọnụahịa ahụ nwere ike ịdị iche kpamkpam naanị n'ihi ika ahụ.
2. Bọchị mmebi na nnyefe. N'ihe banyere ịzụta BSN creatine, nke a anaghị ebili, mana ọ bụrụ na ịchọrọ iji Ostrovit na-emepụta creatine, cheta na ndụ ndụ nke ngwa ha dị obere. Maka nke a, ikwesighi ị shouldụ nnukwu okike.
3. Ọnụnọ nke usoro njem. Iji belata ọnụahịa nke ngwaahịa nke onye nrụpụta, a na-agbakwunye ya usoro njem (mkpụrụ ndụ glucose) na ya. Creatdị okike dị otu a adịghị arụ ọrụ, mana ọ naghị arụ ọrụ nke ọma n'ihi ịta nke kristal n'ihe metụtara ngwakọta ngwaahịa a.
4. Crystal dị ọcha. N'oge na-adịbeghị anya, ọtụtụ ndị na-emepụta abanyela n'ahịa ndị na-enweghị ike inye nhicha kristal zuru ezu. Nchịkọta nke bioavailability nke ngwaahịa ha pere ezigbo mpe, nke na-abawanye nri ma belata arụmọrụ nke oriri monohydrate.
5. Solubility. Enwere ike ikwenye oke a kpamkpam. N’agbanyeghi na ndi n’icheputa ihe nile na-ekwu na okike ha na mmiri mmiri kwesiri, ihe omume gosiri na ufodu n’ime ihe okike na ano na udiri.

Tụlee ndị nrụpụta kachasị mma na-enye okike na ahịa - na ogige ndị nwere ya.

Nsonaazụ

Ugbu a ị maara otú creatine monohydrate si arụ ọrụ yana otu esi ewere ya n'ụzọ ziri ezi maka ịrụ ọrụ kacha mma. N'ezie, inwere ike iji creatine nke iji ụgbọ njem dị njikere were mepụta creatine ma meziwanye arụmọrụ, ma ọ bụ were ụdị dị elu dị elu nke na-ejighị mmiri kpuchie onye na-eme egwuregwu ahụ. Ma cheta, mmetụta dị n'akụkụ nke idei mmiri na mmiri mmiri abụghị naanị pound ọzọ, kamakwa mmiri na-adọrọ adọrọ na nkwonkwo na akwara, nke na-echebe gị pụọ na mmerụ ahụ.

Nsonaazụ kachasị mma na-enweta na creatine monohydrate yana ndị na-erite maltose dị ọnụ ala. Carbohydrates dị na nri ndị a na-eme ka ọnụọgụ nke ngwaahịa a na-emewanye ngwa ngwa.

Lelee vidiyo ahụ: The 5 Best and Worst Types of Creatine (November 2024).