Otu esi eme ihe mgbakwunye

Ndinaya

• Otu esi ewere creatine
• 1. Mmeju maka ọnwa 3
• 2. Mmeju na bufee
• 3. Mgbakwunye nke Cyclic
• Kedu ihe bụ creatine?
• Ajụjụ ndị mmadụ na-ajụkarị
• 1. Kedu oge na ụbọchị ka a na-atụ aro ka iwere creatine?
• 2. Iwere creatine ọ dị njọ nye gị?
• 3. Ndi creatine na-eme azu?
• 4. Enwere ike iji okike kee ihe n’ibu?
• 5. creatine ọ dị mma maka ndị agadi?

Creatine bụ ihe mgbakwunye nri nke ọtụtụ ndị na-eme egwuregwu na-eri, ọkachasị ndị na-eme egwuregwu na ngalaba nke ịzụ ahụ, ọzụzụ dị arọ ma ọ bụ egwuregwu chọrọ mgbawa ahụ, dị ka ịgba ọsọ. Ihe mgbakwunye a na-enyere aka inweta oke ahụ, na-eme ka dayameta nke eriri anụ ahụ dịkwuo mma ma na-emeziwanye ahụ ike, yana na-enyere aka igbochi mmerụ egwuregwu.

Creatine bụ ihe na-emepụta site na akụrụ, pancreas na imeju, ọ bụkwa ihe mgbapụta nke amino acid. Enwere ike itinye mgbakwunye nke onyinye a maka ihe dịka ọnwa 2 ruo 3, n'okpuru nduzi nke dọkịta, onye na-edozi ahụ ma ọ bụ onye na-ahụ maka nri, na-agbanwe usoro mmezi dị n'etiti 3 na 5 g kwa ụbọchị dabere na ịdị arọ na maka obere oge

Otu esi ewere creatine

A ghaghị ime mgbakwunye Creine n'okpuru nduzi nke dọkịta ma ọ bụ onye na-edozi ahụ ma na-esonyere ya na ọzụzụ siri ike na nri zuru oke ka o kwe omume ịkwalite mmụba nke akwara.

Enwere ike iwere ihe mgbakwunye na ụzọ atọ dị iche iche, mmadụ niile nwere ike ịba uru na ịba ụba akwara, ya bụ:

1. Mmeju maka ọnwa 3

Creatine supplementation maka ọnwa 3 bụ ụdị a na-ejikarị eme ihe, yana oriri nke 2 ruo 5 gram nke creatine kwa ụbọchị maka ọnwa 3 na-egosi, mgbe ahụ, a na-atụ aro ka ị kwụsị maka ọnwa 1 ka enwee ike ịmalite okirikiri ọzọ ma ọ bụrụ na ọ dị mkpa.

2. Mmeju na bufee

Creatine supplementation na overload mejupụtara na-ewere 0.3 g / kg nke ibu n'oge ụbọchị 5 mbụ, na-ekewa ngụkọta zuru oke na 3 ruo 4 ugboro n'ụbọchị, nke na-amasị ahụ ike anụ ahụ.

Mgbe ahụ, ị ​​kwesịrị belata ọgwụ ahụ ka ọ bụrụ gram 5 kwa ụbọchị maka izu iri na abụọ, yana iji okike kwesịrị isonye na ọzụzụ ọzụzụ oge niile, nke ọkachasị nke ọkachamara mmụta ahụ ga-eduzi.

3. Mgbakwunye nke Cyclic

Zọ ọzọ ị ga-esi na-eme creatine bụ cyclically, nke mejupụtara na-ewere gram 5 kwa ụbọchị maka ihe dị ka izu 6 wee were ezumike izu atọ.

Kedu ihe bụ creatine?

Creatine bụ ego na-adịghị ọnụ nke enwere ike iji maka ọtụtụ ebumnuche, na-eje ozi na:

• Nye ume na akwara anụ ahụ, na-ezere ike ọgwụgwụ ike na ịkwado ọzụzụ ike;
• Mee ka mgbake akwara nwee ike;
• Meziwanye arụmọrụ n'oge mgbatị ahụ;
• Mee ka uru ahụ dịkwuo elu, n'ihi na ọ na-akwalite nchịkọta nke mmiri n'ime sel;
• Na-akwalite uru abụba na-enweghị abụba.

Na mgbakwunye na inwe uru metụtara mmega ahụ, ụfọdụ ọmụmụ na-egosikwa na creatine nwere ọrụ neuroprotective, igbochi na mbenata oke nke ọrịa neurodegenerative, dị ka ọrịa Parkinson, ọrịa Huntington na muscular dystrophy.

Tụkwasị na nke a, mgbakwunye a nwekwara ike inwe mmetụta na uru dị mma mgbe ejiri ya mee ihe maka ọgwụgwọ ọrịa shuga, ọrịa ogbu na nkwonkwo, fibromyalgia, ụbụrụ na obi obi na ịda mbà n'obi.

Hụ ihe ị ga-eri tupu na mgbe ọzụzụ site na ikiri vidiyo a sitere n'aka onye na-edozi ahụ:

Ajụjụ ndị mmadụ na-ajụkarị

Ajuju ajuju banyere otutu ihe ndi ozo bu:

1. Kedu oge na ụbọchị ka a na-atụ aro ka iwere creatine?

Enwere ike iwere Creatine n'oge ọ bụla n'ụbọchị, ebe ọ nwere mmetụta na-achịkọta ahụ na ọ dịghị nso, n'ihi ya, ọ dịghị mkpa iji mgbakwunye na oge a kapịrị ọnụ.

Agbanyeghị, iji nwekwuo uru, a na-atụ aro ka ewere creatine mgbe a kụzichara ya yana nnukwu glycemic index carbohydrate, nke mere na a na-emepụta ọnụ ọgụgụ insulin dị elu ma si otú ahụ nwee ike iburu ya n'ụzọ dị mfe.

2. Iwere creatine ọ dị njọ nye gị?

Inweta creatine na ihe eji eme ihe adighi nma nye aru, ebe o bu na ogwu ndi a dikwa ala, nke putara na ezughi oke iwepu akụrụ ma obu imeju.

Agbanyeghị, ụzọ kachasị dị nchebe iji were kere bụ site na nlekota nke dọkịta ma ọ bụ onye na-edozi ahụ, ebe ọ dị mkpa ịkwanyere usoro iwu akwadoro ma na-atụle oge ha na-emetụta ahụ. Na mgbakwunye, ọ dị mkpa na ndị na-eme mmega ahụ na-eri nri zuru oke, nke na-ekwe nkwa mejupụta ume ma mezie akwara ahụ.

Ndị nwere nsogbu akụrụ ma ọ bụ imeju kwesịrị ịkpọtụrụ dọkịta ha tupu ha erie ihe mgbakwunye a.

3. Ndi creatine na-eme azu?

Creatine n'ozuzu anaghị ebute oke ibu, agbanyeghị, otu n'ime nsonaazụ nke ojiji ya bụ ọzịza nke mkpụrụ ndụ akwara, nke na-eme ka uru ahụ zaa aza, mana ọ bụchaghị na njigide mmiri. Agbanyeghị, enwere ụfọdụ okike nke nwere ihe ndị ọzọ mejupụtara creatine, dịka sodium, dịka ọmụmaatụ, ihe a nwere ọrụ maka ijigide mmiri.

Ya mere, ọ dị mkpa na dọkịta ma ọ bụ onye na-edozi ahụ gosipụtara ihe okike, ma a ga-eri ya dị ka a gwara ya, na mgbakwunye na ị payinga ntị na akara ngwaahịa ahụ.

4. Enwere ike iji okike kee ihe n’ibu?

Mba, e gosipụtara creatine iji mee ka ahụ ike na ike ya dịkwuo elu, si otú a na-emeziwanye arụmọrụ anụ ahụ ma, ya mere, a naghị atụ aro ya maka ọnwụ.

5. creatine ọ dị mma maka ndị agadi?

Ihe omumu sayensi metụtara ihe eji eme ihe banyere ndi okenye nwere oke, n’agbanyeghi, dika odi n’onu omumu ufodu, adighi akpata nsogbu nsi, imeju ma obu akuru, ya mere, International Society for Sports Nutrition lere ya anya n’enweghi nsogbu.

Agbanyeghị, ihe kachasị mma bụ ịchọ ndụmọdụ nke onye na-edozi ahụ ka e wee nwee ike ịme nyocha zuru ezu ma wepụta atụmatụ nri ga-ekwekọ na mkpa onye ahụ, na mgbakwunye na ịgbakọ ego na oge ejiri kee creatine n'enweghị nsogbu.