Creatine ndeimwe yemhando zvinonyanya kufarirwa uye zvehupfumi zvinowedzera izvo zvinogona kuwanikwa nhasi. Vanhu vazhinji vanoitora kuti vawedzere cretin reserves, chinhu chinowanikwa zvakasikwa mumaseru emhasuru, uye nekudaro vanonakidzwa nemabhenefiti ayo. Uye, ndezvipi zvakanakira kutora creatine?
Nguva dzose kuwedzera pakati pevatambi Inoshanda kuvandudza kushanda paunenge uchisimbisa muviri uye inosimudzira hutano hwakanaka hwemuviri. Kupfuura aya mabhenefiti, zvisinei, ane mamwe ehutano hwehuropi uye ndangariro. Vatsvage!
Chii chinonzi creatine?
Creatine isanganiswa iyo inogadzirwa zvakasununguka muchiropa, pancreas uye itsvo, inoumbwa neamino acids methionine, arginine uye glycine uye iyo vanhu vanowana mukuwedzera kune zvegungwa, hove dzakaita se tuna, salmon kana herring uye nyama tsvuku
Inonyanya kuchengetwa mumasero etsandanyama se phosphocreatine, mafuta anodyiwa nemuviri patinoita maekisesaizi epamusoro-soro, uye kusvika pamwero mudiki muuropi. Nekuitora sechikafu chekuwedzera, tinowedzera uye tinosimbisa zvakachengetwa nekusimudzira kugadzirwa kweATP, iyo molecule inotibvumira kuita zvirinani panguva yekurovedza muviri.
Zvakanakira kutora creatine
Sangano reInternational Society of Sports Nutrition rakasimbisa kuti chinhu ichi inovandudza mashandiro mushure mekuita maekisesaizi epamusoro, pamwe nekuzotevera kupora nekudzivirira kukuvara. Asi sezvatakambotaura, mabhenefiti ayo haangogumiri kumitambo chete.
Inowedzera simba uye mhasuru nhanho
Creatine, sezvatatotaura, inochengetwa kunyanya mumhasuru uye basa rayo guru ndere tipei simba rinokurumidza kuitira kusimba uye kuedza kwenguva pfupi kuitira kuti zvibatsire vatambi kuvandudza mamaki mune mamwe maekisesaizi.
Kutora creatine supplements kunowedzera matura ne20%, izvo zvinotibvumira kuita zvirinani mukudzidziswa uye kuwana musimba, simba uye kuita zvemitambo. Inogonawo kubatsira mukusimudzira tsandanyama, zvisinei, zvimwe zvidzidzo zvinojekesa kuti izvi zvinoda kudzidziswa nekuremerwa kunofambira mberi.
Kupora kuri nani mushure mekuita maekisesaizi
Creatine zvakare kuderedza kukuvara kwetsandanyama uye mhinduro yekuzvimba yakaonekwa mushure mekuita kwakasimba kwemhando ipi neipi. Mukuwedzera, inozadza tsandanyama glycogen reserves kusvika pamwero mukuru pane kana tisina kuitora. Zvose izvi zvinobvumira kupora zviri nani mushure mekurovedza muviri, kunyange zvazvo zvisiri nyore nguva dzose kuti zvinoguma nekuwedzera kwekudzidzira.
Inovandudza cognitive memory uye inoderedza kuneta kwepfungwa
Sezvatakambotaura pakutanga, chikamu che creatine chakachengetwa muuropi, saka zvinoita sezvine musoro kuti inoitwawo zvakanaka nekushandisa creatine. Ichokwadi kuti huropi creatine mazinga haafurirwa neaya ekuwedzera, asi anotungamira mukuwanikwa kwesimba kukuru. Saka, the Kubatsira kukuru yekutora creatine pahuropi level.
- Zvinoderedza kuneta mupfungwa.
- Wedzera ndangariro kwenguva pfupi (kana kushanda ndangariro).
- Wedzerai processing speed ruzivo.
Zvidzidzo, zvisinei, zvinoratidza kuti mabhenefiti aya anonyanya kucherechedzwa muvanhu vari pasi pemamiriro ekushushikana anoda simba rakawanda uye zvakare mukati vakuru vakuru.
Batsira kurwisa neurodegenerative zvirwere
Zvakanakira kutora creatine kurwisa neurodegenerative zvirwere zviri kudzidzwa zvakare. kufanana naParkinson, Hosha yaHuntington kana kuti amyotrophic lateral sclerosis (ALS), migumisiro yakanaka.
Inokurudzira kuchembera kuri nani
Patakaita nongedzero kundangariro, takatotaura kuti vakura ndivo vamwe vanobetserwa zvikuru mupfungwa iyi. Asi kune mamwe mabhenefiti anoita (achiri kudzidzwa) ayo creatine anopa kune avo vane makore anopfuura makumi mana ekuberekwa akadai se:
- Kuwedzera tsandanyama uye bone mineral density.
- Kuderedza mafuta.
- Kuwedzera simba uye kugona kushanda kuita mabasa ezuva nezuva.
- Kuwedzera kugona kwekuziva.
Zvisikwa i kuwedzera kwakachengeteka Muvanhu vane hutano inogona kutorwa kwemakore anosvika mashanu chero isingapfuure magiramu makumi matatu pazuva. Nekudaro, iyo yakajairika nzira yekuitora iri mumadosi e30 gramu zuva nezuva. Kana iwe uchifunga kuti zvingave zvinonakidza kuitora, nguva dzose bvunza chiremba wako kutanga!