Kusvika pari zvino, creatine ndeimwe yezvinyanyozivikanwa zvikamu zvemitambo yekudya. Sezvo nemishonga yose, muumbi wekutanga ane unhu hwakangwarira, asi hazvibviri kutsvaga munhu angadai atanga kutora gadziriro uye haana kuona zvayo. Zvisinei, hazvidikanwe kusahadzika kubudirira kwezvinhu zvakadaro, sezvo zvichibudiswa nemuviri uye zvinopindira mukati memagetsi emitambo. Chimbofunga kuti ungashandisa sei creatine uye zvipi zvinobatsira zvinopa.
Nheyo yezviito zvekusika
Chikafu chinhu chinokosha chemakemikari inoita basa rinokosha mumagetsi emagetsi. Ndiko kuvonga iye kuti ATP mamemlekoro inoumbwa mune zvakawanda zvakakwana. Zvisikwa zvinowedzera musculature kusvika ku 1.5 g kilogram yehuremu hwemunhu wepakati, uye kune mutambi wemutoro ane simba. Mune mamwe mazwi, kunyange kana iwe uri kure nemitambo, muumbi wekare uri mumuviri wako, unobatanidza mumagadzirirwo akaoma anoita kuti simba riuye mumuviri kubva kumagidhahydrates kuva simba ratinoshandisa pakufamba (ATP).
Pasinei nekuti muviri unobereka creatine woga, izvi hazvina kukwana panguva iyo munhu ari kunyanya kuita zvemitambo. Pane izvi nguva, kuwedzera kwemitambo kunouya pakununura, iyo, kana yakashandiswa zvakanaka, inogona kuwedzera huwandu hwemasimba uye inovandudza mitambo inowanikwa neanenge 20%. Chokutanga pane izvi, izvi zvinoshanda kune iyo mitambo umo iwe unoda kudzoka kwakakosha: kumhanya kwemakwikwi maduku, masimba emitambo, nezvimwe.
Zvisikwa: nzira yehutungamiri uye chido
Zvinoshamisa kuti, nzira chete yechokwadi yekushandisa chiremera haina kutarirwa kusvikira ikozvino. Parizvino, nyanzvi dzakagadzira zvirongwa zvitatu zvinokosha, imwe neimwe iyo inoshanda chaizvo. Izvo zvinofanira kuonekwa kuti panguva ino iri kuwedzera kune pure creaton monohydrate, kune zvakawanda zvakasiyana-siyana zveiyo zvinhu. Kana ukasarudza mumwe wavo - verenga mirayiridzo iri pamapuranga, nokuti mibvunzo yakawanda, kusanganisira kuti yakareba sei kutora chisiki, inogona kuva nemhinduro dzavo chaiyo.
Kana iwe ukatora creatine monohydrate, saka pane zvinhu zvitatu zvekugamuchira:
- Method ne loading. Kutanga, iwe unofanirwa kutakura muviri nemusiki, uchitora magiramu mashanu mana pazuva kwevhiki. Pashure pacho, mamwe mavhiki matanhatu anotorwa 2-3 gramu kamwe chete pazuva. Ipapo kupera kwamavhiki maviri kusvika ku5 kunotarisirwa, uye dzidzo inoenderera mberi.
- Method isina kutakurwa. Muchiitiko ichi, unongotora 3-5 gramu ye creatine kamwe chete pazuva kwemwedzi 1-6, mushure mekunge iwe unotora mapfupa kwemwedzi 1-2 uye uchienderera mberi. Zvichida, ichi ndicho chinonyanya kupindira uye kugadzirisa kugamuchirwa kwekusika.
- Nzira iyo "download - zorora". Maererano nehurongwa uhwu, unofanirwa kutora creatine kwemavhiki mashanu kana zuva kwevhiki kwevhiki, wozozvipa vhiki yezororo . Zvinyorwa zvinodzokorora.
Usakanganwa kuti chero nzira ipi yekutora muumbi inofanira kunge yakasiyana nekuzorora. Mukuwedzera, zvakakosha kuti tifunge kuti kutora chirwere chemairimu makumi maviri nemasikati hachina kupa chero mimwe michero, saka hazvikurudzirwi kudarika madhaji aya.
Mubvunzo wekuti unotora bhuku rekupi uye unosara wakazaruka panguva iyoyo uye unogona kuwana,
How to cook creatine?
Zvisikwa hazvina kugadzikana uye zvinokurumidza kuchenesa mumvura, saka zvinowanzobudiswa sehupfu. Iko inogadziriswa inofanira kudhakwa pakarepo mushure mokubika kana, zvichida, mumaminiti makumi matatu anotevera.
Nenzira, mutumbi unoberekwa mujisi kana mvura, dzimwe nguva pamwe chete neprotheni kana kuti pfuma, iyo, sekutonga, inobatsira pakuona kushandiswa kwekusika. Mukudya zvinovaka muviri paunotora mukusika kunofanirwa kuisa marubhaidhirati, zvichaita kuti kuwedzerwa kwesimba kuwedzere.