Kodi mukuyang'ana njira zopititsira patsogolo zolimbitsa thupi zanu? Zikatero, a zowonjezera creatine supplements ndi njira yabwino yochitira izi. Creatine ndi organic acid yomwe imapezeka mwachilengedwe m'maselo a minofu ndipo imagwira ntchito yofunika kwambiri popanga mphamvu panthawi yolimbitsa thupi. Tsamba ili labulogu likambirana zaubwino wogwiritsa ntchito zowonjezera za creatine, mitundu yosiyanasiyana yomwe ilipo, momwe mungasankhire yabwino kwambiri. onjezera kwa inu ndi momwe mungakulitsire kuthekera kwake mukagwiritsidwa ntchito pophunzitsa. Pomvetsetsa mbali izi za chowonjezera za creatine, mutha kufulumizitsa kulimbitsa thupi kwanu ndikutenga zolinga zanu zolimbitsa thupi kukhala zapamwamba zabwino kwambiri creatine!
Ubwino wogwiritsa ntchito creatine supplements.
Creatine ndi chiyani.
Creatine ndi chinthu chachilengedwe chomwe chimakhala m'thupi ndipo chimagwiritsidwa ntchito kupanga mphamvu m'maselo, makamaka ma cell a minofu. Amapangidwa ndi ma amino acid atatu - Arginine, Glycine ndi Methionine - omwe amapezeka muzakudya monga nyama ndi nsomba. Mukatengedwa ngati chowonjezera, creatine imathandizira kuwonjezera magwiridwe antchito panthawi yolimbitsa thupi kwambiri popereka mphamvu zambiri ku minofu ndi creatine yabwino kwambiri.
Momwe creatine imagwirira ntchito.
Pamene creatine supplements amatengedwa pakamwa kapena jekeseni m'thupi, amatengeka m'magazi, kumene angagwiritsidwe ntchito kupanga mphamvu m'maselo a minofu. Izi zimayamba pamene mamolekyu osungidwa a ATP (adenosine triphosphate) akusweka kukhala ADP (adenosine diphosphate). Mamolekyu a ADP amasinthidwa kukhala ATP mothandizidwa ndi creatine phosphate kuchokera ku creatine supplement yomwe idalowetsedwa kapena kubayidwa m'thupi. Pogwiritsa ntchito gwero lamphamvu lochokera ku creatine supplement, othamanga amatha kuchita masewera olimbitsa thupi kwa nthawi yayitali kuposa momwe amachitira ndi matupi awo achilengedwe a mamolekyu a ATP okha. creatine ndi chiyani.
Ubwino waukulu wokhudzana ndi kudya kwa creatine ndi mphamvu ikukula minofu ndi mphamvu panthawi yochita masewera olimbitsa thupi kwambiri, monga kukweza zolemera kapena ntchito zothamanga mtunda waufupi. Kafukufuku wina wasonyezanso kuti kugwiritsa ntchito creatine nthawi zonse kumachepetsa kutopa komwe kumakhudzana ndi masewera olimbitsa thupi kwambiri, zomwe zimapangitsa othamanga kuti azichita masewera olimbitsa thupi kwa nthawi yaitali popanda kumva kutopa mofulumira monga mwachizolowezi. Kuonjezera apo, kafukufuku wina akusonyeza kuti kutenga mlingo wa tsiku ndi tsiku wa magalamu a 5 patsiku kungathandize kuti chidziwitso ndi kukumbukira kukumbukira pakapita nthawi chifukwa cha ntchito yake yopereka mphamvu ku maselo a ubongo. chomwe ndi creatine yabwino kwambiri!
Mitundu ya creatine supplements.
Mitundu yosiyanasiyana ya creatine.
Creatine ndi mankhwala achilengedwe omwe amapezeka m'thupi komanso zakudya zina monga nyama yofiira ndi nsomba. Itha kutengedwanso mu mawonekedwe owonjezera kwa aliyense amene akufuna kukulitsa luso lawo lothamanga kapena kupindula minofu. Mitundu yodziwika kwambiri ya creatine ndi monohydrate, ethyl ester, hydrochloride (HCl), citrate, nitrate ndi buffered creatine.
Monohydrate ndiye mtundu wogwiritsidwa ntchito kwambiri wa creatine chifukwa ndi mawonekedwe ophunziridwa kwambiri okhala ndi zotsatira zotsimikizika. Imatengedwanso mosavuta ndi thupi chifukwa cha kukula kwake kochepa ndipo yasonyezedwa onjezerani mphamvu ndi kupirira pa nthawi ya maphunziro zabwino kwambiri creatine. Ethyl ester ndi chisankho china chodziwika chifukwa chimapereka mayamwidwe mwachangu kuposa monohydrate, koma sangakhale othandiza pakuwonjezera kukula kapena kulemera. mphamvu ya minofu. Hydrochloride (HCl) ndi mtundu waposachedwa wa creatine womwe wawonetsedwa kuti uli ndi kusungunuka kwamadzi bwino kuposa mitundu ina, zomwe zimapangitsa kukhala chisankho chabwino kwa iwo omwe akuvutika ndi chimbudzi chokhudzana ndi kugwiritsa ntchito creatine supplement. Citrate ndi mtundu wina wa creatine womwe umapereka bioavailability wokulirapo poyerekeza ndi mitundu ina, koma sizingakhale zogwira mtima zikafika kumanga minofu misa kapena kupeza mwayi. Nitrate ndi mtundu watsopano wa creatine womwe umapereka kuthamanga kwa magazi bwino panthawi yolimbitsa thupi, pomwe buffered creatine imaphatikiza mitundu yosiyanasiyana ya pawiri ndi zinthu zina monga magnesium phosphate, zomwe zimathandiza kupereka mphamvu zowonjezera panthawi yolimbitsa thupi. zomwe creatine amagwiritsidwa ntchito.
Ubwino ndi kuipa kwa mitundu yosiyanasiyana ya creatine
Mtundu uliwonse wowonjezera creatine yomwe ili yabwino kwambiri ili ndi zabwino ndi zoyipa zake, kotero ndikofunikira kuganizira zonse musanasankhe yomwe ingakuthandizireni bwino:
- Monohydrate - Ubwino: Kutengeka mosavuta ndi chamoyo; zotsatira zotsimikiziridwa; mphamvu / kupirira kwakukulu; mtengo wotsika / kupezeka mosavuta Zoipa: Zingayambitse kutupa; mayamwidwe pang'onopang'ono
- Ethyl Ester - Ubwino: Kuthamanga kwachangu; popanda Zotsatira zoyipa Kutupa Kuipa: Zochepa pakuwonjezera kukula kwa minofu / mphamvu
- Hydrochloride (HCl) - Ubwino: Kusungunuka kwamadzi bwino; njira zosavuta chimbudzi Kuipa: Zochepa kwambiri poyerekeza ndi monohydrate
- Citrate - Ubwino: Kuchuluka kwa bioavailability Kuipa Kuchepa kothandiza poyerekeza ndi monohydrate
- Nitrate - Ubwino: Kuyenda bwino kwa magazi panthawi yochita masewera olimbitsa thupi Kuipa Kumakhala kochepa kwambiri kuposa mitundu ina
- Buffered Creatine - Ubwino: Amaphatikiza mitundu yosiyanasiyana ndi zowonjezera monga magnesium phosphate zomwe zimathandiza kupereka mphamvu zowonjezera panthawi yolimbitsa thupi Kuipa Kwamtengo wapamwamba kuposa mitundu ina.
Ubwino wa mitundu yosiyanasiyana ya creatine
Mtundu uliwonse wa zowonjezera za creatine uli ndi phindu lake lomwe liyenera kuganiziridwa mosamala malinga ndi zosowa zanu:
- Monohydrate - Mphamvu zazikulu za minofu, kupanga mphamvu zapamwamba ndi kupindula kwakukulu minofu yowonda Ethyl Ester - Nthawi yofulumira yochira pakati pa seti ndi ntchito yabwino yonse
- Hydrochloride (HCl) - Kusungunuka bwino kumatanthauza kuchepa kwa kugaya chakudya
- Citrate - Kugawa bwino kwa michere m'thupi pamodzi ndi minofu
- Nitrate - Kutulutsa minofu kuyenda bwino kwa magazi
- Buffered Creatine - Nthawi yochita mwachangu komanso kukhazikika kwa minofu
Kusankha Chowonjezera Chabwino Kwambiri cha Creatine.
Zomwe muyenera kuyang'ana muzowonjezera za creatine.
Pankhani yosankha chowonjezera chabwino kwambiri cha creatine, pali zinthu zingapo zomwe muyenera kuziganizira. Creatine yabwino kwambiri 2022. Yoyamba ndi mtundu wa creatine womwe umagwiritsidwa ntchito pazowonjezera. Ndikofunika kuwonetsetsa kuti mukupeza mawonekedwe abwino a creatine, chifukwa mitundu ina ingakhale yocheperapo kuposa ina. Komanso, ndikofunika kuyang'ana mlingo pa kutumikira ndi zina zowonjezera, monga zokometsera kapena zotsekemera, zomwe zingakhudze kukoma kwake ndi mphamvu zake zonse. Pomaliza, ndikofunikiranso kulingalira mtengo posankha chowonjezera cha creatine - zowonjezera zamtundu wapamwamba zitha kuwononga ndalama zambiri, koma nthawi zambiri zimapereka zotsatira zabwinoko zokhala ndi zotsatirapo zochepa. ndi creatine yabwino kwambiri.
Zomwe muyenera kuziganizira posankha chowonjezera cha creatine.
Posankha chowonjezera chabwino cha creatine, ndikofunikira kuganizira zinthu zingapo, monga:
• Mtundu wa creatine womwe umagwiritsidwa ntchito: Mitundu yosiyanasiyana ya creatine ili ndi milingo yosiyana ya mphamvu ndi mphamvu, choncho ndikofunikira kusankha imodzi yokhala ndi kuchuluka kokwanira kwa thupi lanu komanso zolinga zolimbitsa thupi. creatine ndi chiyani;
• Mlingo pa Kutumikira: Onetsetsani kuti mukutenga kuchuluka kwa kulemera kwa thupi lanu ndi zotsatira zomwe mukufuna;
• Zowonjezera Zosakaniza: Yang'anani zowonjezera zowonjezera, monga zokometsera kapena zotsekemera, zomwe zingakhudze kukoma kwake ndi mphamvu zake;
• Mtengo: Zowonjezera zamtundu wapamwamba zingawononge ndalama zambiri, koma nthawi zambiri zimapereka zotsatira zabwino ndi zotsatira zochepa;
• Kuwongolera Ubwino/ Mbiri Yopanga: Onetsetsani kuti mukugula kuchokera kwa opanga odalirika omwe amagwiritsa ntchito njira zowongolera zowongolera popanga zinthu zawo. opanga zabwino kwambiri 2023.
Malangizo posankha chowonjezera cha creatine.
Mukafufuza za mtundu wa creatine womwe ulipo, nawa maupangiri amomwe mungasankhire yoyenera pazosowa zanu:
• Onetsetsani kuti mwamvetsetsa momwe mtundu uliwonse umagwirira ntchito musanagule;
Werengani ndemanga za ena ogwiritsa ntchito - izi zidzakuthandizani kudziwa ngati malondawo ndi ofunika kuyikapo ndalama kapena ayi;
• Fananizani mitundu yosiyanasiyana - musagwirizane ndi mtundu umodzi kutengera mtengo wokha; m'malo mwake, yerekezerani mitengo kudutsa mitundu ingapo musanasankhe njira;
• Funsani katswiri - ngati n'kotheka, lankhulani ndi munthu amene wadziwa kugwiritsa ntchito mitundu iyi ya mankhwala kuti amve maganizo ake pa zomwe zimagwirira ntchito limodzi bwino ndikupereka zotsatira zabwino popanda kubweretsa zotsatira zoipa. ndi creatine yabwino kwambiri.
Momwe Mungakulitsire Maseŵera olimbitsa thupi ndi Creatine.
Njira Zomwe Mungatengere Creatine Kuti Muzichita Zolimbitsa Thupi
Chinthu choyamba chotenga creatine ndikupeza mtundu woyenera wa zowonjezera zomwe zimakuthandizani. Muyenera kuganizira zinthu monga zolinga zanu zolimbitsa thupi, bajeti, ndi moyo wanu musanasankhe mtundu wa creatine yoyenera kwa inu. Mukasankha chowonjezera, ndikofunikira kuti muwerenge malangizowo mosamala ndikutsata mosamala kuti mupindule kwambiri. creatine yomwe ili bwino.
Mukangoyamba kumwa chowonjezeracho, ndikofunikira kumwa madzi ambiri tsiku lonse ndikutsata ndondomeko ya dosing yokhazikika kuti mutsimikizire kuyamwa bwino m'thupi lanu. Komanso, ngati n'kotheka, yesani kutenga zowonjezera zanu ndi zakudya kapena zokhwasula-khwasula zomwe zili mafuta zakudya zathanzi, monga mtedza kapena mapeyala, kuti zithandizire kuyamwa creatine yabwino kwambiri kuti mupeze minofu.
Zoyenera kuyembekezera mukatenga creatine?
Mwa kutenga creatine nthawi zonse ngati gawo lochita masewera olimbitsa thupi, anthu ambiri amapeza mphamvu ndi mphamvu zambiri panthawi yolimbitsa thupi, komanso nthawi yabwino yochira pakati pa seti kapena masewera olimbitsa thupi. Kuphatikiza apo, anthu ena amafotokozanso kumveka bwino kwamaganizidwe komanso kuyang'ana kwambiri panthawi yochita masewera olimbitsa thupi chifukwa cha kuchuluka kwa mphamvu zomwe zimagwirizanitsidwa ndi kuwonjezereka kwamphamvu kwa minofu yomwe imachokera ku kugwiritsa ntchito zowonjezera za creatine pakapita nthawi. zabwino creatine.
Malangizo owonjezera ubwino wa creatine?
Kuti muwonjezere mapindu ogwiritsira ntchito ma creatine supplements panthawi yolimbitsa thupi, ndikofunikira kuti musamangotsatira malangizo oyenera a mlingo, komanso kuphatikiza kugwiritsa ntchito kwanu ndi zakudya zina, monga kudya zakudya zopatsa thanzi komanso kupuma mokwanira usiku uliwonse kuti thupi lanu likhale lolimba. akhoza kugwira ntchito ma creatine abwino kwambiri. nthawi yochita masewera olimbitsa thupi. Komanso, onetsetsani kuti masewera aliwonse olimbitsa thupi omwe mumapanga akugwirizana ndi zomwe mukufuna kukwaniritsa zokhudzana ndi thanzi lanu m'malo momangoyenda popanda cholinga chenicheni, chifukwa izi zidzakuthandizani kuti mukhale ndi zotsatira zabwino kwambiri kuchokera ku zowonjezera zowonjezera. Creatine yabwino kwambiri 2023.
Kutsiliza
Pomaliza, ma creatine supplements amatha kukhala njira yabwino yolimbikitsira masewera olimbitsa thupi ndikukuthandizani kukwaniritsa zolinga zanu zolimbitsa thupi. Kutenga mtundu wowonjezera wowonjezera pazosowa za thupi lanu ndikofunikira kuti mukwaniritse zosowa zanu zabwino za creatine. Posankha chowonjezera cha creatine, ndikofunika kulingalira zinthu monga zosakaniza, malangizo a mlingo, kuyera kwa mankhwala ndi mtengo wake. Ndi chowonjezera choyenera cha creatine ndikugwiritsa ntchito moyenera, mutha kufulumizitsa masewera olimbitsa thupi ndikuwona zotsatira zabwino. Ndiye dikirani? Yambani ulendo wanu wokhala ndi thanzi labwino komanso olimba lero!
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