Creatine Monohydrate ọ na-emetụta ọbara mgbali?

-eme creatine monohydrate ntụ ntụ Na-emetụta Ọbara Ọbara?

Mmụba nwa oge na mgbali ọbara: Ndị ole na ole na-eche banyere akọwapụtala na mgbakwunye creatine, ọkachasị n'etiti oge nchịkọta (mgbe ndị mmadụ na-etinye nha dị elu maka obere oge), nwere ike ibute mmụba nwa oge na ịdị arọ ọbara. A nabatara mmụba a n'ihi ihe ndị dị ka mmezi mmiri gbasaa na mgbanwe n'ọbara ọbara.

Mgbanwe n'otu n'otu: Mmetụta nke mgbakwunye creatine na ịdị arọ ọbara nwere ike ịgbanwe dabere na mgbanwe mmadụ dị ka afọ, mmekọahụ, ịdị arọ ọbara, ọchịchọ ihe nketa, na ọnọdụ ahụike n'ozuzu ya. Mmadụ ole na ole nwere ike ịdị nro karịa mmetụta creatine na arọ ọbara karịa ndị ọzọ.

Mmetụta ogologo oge: Enwere mmachi amachibidoro n'ihe gbasara mmetụta ogologo oge nke mgbakwunye creatine na ibu ọbara. Ndị na-atụgharị uche ole na ole na-atụ aro na mmụba mmeghe ọ bụla na ịdị arọ ọbara nwere ike ime ka ọ dị mma ka oge na-aga, karịsịa site n'itinye mgbakwunye na usoro nkwado.

Uru nwere ike: Mmasị, ọtụtụ ndị na-atụgharị uche na-atụ aro na mgbakwunye creatine nwere ike inwe mmetụta bara uru na ịdị mma nke obi, na-agụta ikike ibelata ọbara n'ụfọdụ ndị mmadụ, dị ka ndị toro eto ma ọ bụ ndị nwere ọbara mgbali elu. N'ọnọdụ ọ bụla, a na-achọkwu ajụjụ maka iji kwado nchọpụta ndị a ma nweta ya usoro ndị bụ isi.

Echiche nchekwa: N'ozuzu, creatine monohydrate ntụ ntụ a na-ahụta na ọ dị nchebe maka ọtụtụ ndị nwere ụda olu mgbe ejiri ya dị ka ahaziri. N'agbanyeghị nke ahụ, ndị nwere ọnọdụ mweghachi dị adị dị ka ọrịa akụrụ, ọrịa imeju, ma ọ bụ ọbara mgbali elu kwesịrị inye ndụmọdụ na ọkachamara ahụike ahụike oge ụfọdụ na-amalite mgbakwunye creatine n'oge na-adịbeghị anya.

Nleba anya: Ọ bụrụ na ị na-atụle mgbakwunye creatine ma nwee nchegbu gbasara mmetụta ọ na-enwe na ịdị arọ ọbara, ọ bụ ihe amamihe dị na ya iji nyochaa ịdị arọ nke ọbara gị mgbe niile, ọkachasị n'oge nchịkọta na izu mbụ nke mgbakwunye. Ọ bụrụ na ị nweta mgbanwe ọ bụla dị ịrịba ama ma ọ bụ mmetụta ọjọọ, kwụsị iji wee kpọtụrụ onye ọkachamara ahụike.

Creatine Monohydrate ọ na-eme ka ibu ibu?

creatine monohydrate ntụ ntụ bụ ihe mgbakwunye nri na-ewu ewu nke ndị na-eme egwuregwu na ndị na-arụ ọrụ ahụ ji eme ihe iji kwalite arụmọrụ egwuregwu na ịbawanye ụba anụ ahụ. Otu nchegbu n'etiti ndị mmadụ n'otu n'otu na-atụle mgbakwunye creatine bụ ma ọ nwere ike ibute ibu ibu. Studies gosiri na obere oge ojiji nke creatine monohydrate ntụ ntụ anaghị ebute oke ibu n'ọtụtụ mmadụ. Otú ọ dị, n'ihi ike ya imeziwanye ike ahụ ike na ịkwalite njide mmiri n'ime akwara, enwere ike inwe ntakịrị mmụba n'ịdị arọ ahụ dum. Uru ibu a na-adị nwa oge ma bụrụ nke a na-ekwu na ọ bụ ụbara ọdịnaya mmiri intramuscular kama ịchịkọta abụba.

Mgbochi akwara: Mgbakwunye creatine nwere ike ime ka mọzụlụ na-ejigide mmiri. Nke a na-eme n'ihi na creatine na-adọta mmiri n'ime sel anụ ahụ, na-abawanye ọkwa hydration ha. N'ihi ya, ndị mmadụ n'otu n'otu nwere ike ịnweta mmụba mbụ na ibu ahụ n'ihi njide mmiri a.

Mmụba Muscle Mass: Ka oge na-aga, mgbakwunye creatine jikọtara ya na ọzụzụ nguzogide nwere ike ibute mmụba na oke akwara na ike. Mmụba a na oke ahụ nwere ike inye aka n'ịba oke ibu, mana a na-ekwu na ọ bụ anụ ahụ anụ ahụ kama ịbụ abụba.

Nchekwa ike: Creatine na-arụ ọrụ dị oke mkpa na mmepụta nke adenosine triphosphate (ATP), nke bụ isi ike maka mkpụkọ akwara n'oge mmega ahụ dị elu. Site n'ịba ụba nke phosphocreatine na mọzụlụ, mgbakwunye creatine nwere ike ịkwalite mmepụta ume ma nye ohere maka mgbatị ahụ siri ike karị, nke nwere ike iduga n'ọba ụba ahụ.

Caloric Balance: Ọ dị mkpa ịmara na mgbakwunye creatine n'onwe ya anaghị etinye aka na uru abụba. Uru ibu na-eme mgbe enwere ụbara caloric, nke pụtara na onye ahụ na-eri calorie karịa ka ha na-emefu. Ọ bụrụ na oriri caloric karịrị mmefu ike, enwere ike ịchekwa calorie karịrị akarị ka abụba n'agbanyeghị mgbakwunye creatine.

Mgbanwe n'otu n'otu: Ogologo oke ibu sitere na mgbakwunye creatine nwere ike ịdị iche n'etiti ndị mmadụ n'otu n'otu. Ụfọdụ ndị mmadụ nwere ike ịnweta mmụba dị ịrịba ama na oke ahụ ike na njide mmiri karịa ndị ọzọ. Na mgbakwunye, ihe mkpụrụ ndụ ihe nketa, ike ọzụzụ, nri nri, na ihe ndị ọzọ si ebi ndụ nwere ike imetụta nsonaazụ nke mgbakwunye creatine.

Kedu mgbe ị ga-aṅụ Creatine Monohydrate?

Usoro iheomume nke creatine monohydrate ntụ ntụ oriri nwere ike itinye aka na irè ya. Iji bulie uru ya, a na-atụ aro ka ị rie creatine monohydrate tupu ma ọ bụ mgbe mgbatị ahụ gasịrị. Inweta ya tupu mgbatị ahụ na-enye ohere ka creatine dị njikere maka mmepụta ume n'oge mmega ahụ, nwere ike ịkwalite arụmọrụ. N'aka nke ọzọ, iri ya mgbe mgbatị ahụ gasịrị na-enyere aka n'ịmejupụta ụlọ ahịa creatine, na-akwalite mgbake ahụ, na ime ka uru ahụ dịkwuo ike. Ọ bụ ihe amamihe dị na ya ịgbaso ntuziaka usoro onunu ogwu nke onye nrụpụta nyere ma ọ bụ kpọtụrụ ọkachamara ahụike maka ndụmọdụ ahaziri iche dabere na mkpa na ebumnuche gị.

Tupu mgbatị ahụ: Ụfọdụ ndị na-eme egwuregwu na-ahọrọ ka ha were creatine monohydrate ntụ ntụ tupu oge mgbatị ahụ ha. Iri creatine tupu emega ahụ nwere ike inye aka ịbawanye nnweta phosphocreatine na mọzụlụ, nke nwere ike inyekwu ume n'oge mmemme dị elu.

Mgbe emechara mgbatị ahụ: iwere creatine monohydrate ntụ ntụ ozugbo emechara mgbatị ahụ bụ atụmatụ oge ọzọ a na-ahụkarị. Nke a nwere ike inye aka mejupụta ụlọ ahịa creatine mebiri emebi na mọzụlụ ma kwado mgbake na nrụzi ahụ.

Na nri: Creatine monohydrate nwekwara ike iri ya na nri ụbọchị niile. Usoro a na-eme ka creatine na-enweta uru ahụ mgbe niile ka oge na-aga, nke nwere ike inye aka mee ka uru ya dịkwuo elu maka uto na arụmọrụ.

Usoro ntinye: Ụfọdụ ndị mmadụ na-ahọrọ ịme usoro ntinye mgbe ha na-amalite mgbakwunye creatine. N'ime usoro a, ha na-eri oke dose nke creatine (nke na-adịkarị ihe dị ka gram 20 kwa ụbọchị) na-agbasa ụbọchị niile maka ụbọchị 5-7, na-esote usoro mmezi nke gram 3-5 kwa ụbọchị mgbe nke ahụ gasịrị. Oge n'oge a na-ebu ibu nwere ike ịdịgasị iche, mana a na-atụkarị aro ka ị kesaa mkpokọta kwa ụbọchị n'ime obere doses were ụbọchị niile.

Ụbọchị izu ike: N'ụbọchị ezumike ma ọ bụ ụbọchị na-abụghị ọzụzụ, creatine monohydrate ka nwere ike iri iji nọgide na-enwe ọkwa creatine muscle dị elu. Nkwenye na mgbakwunye dị mkpa maka ịbawanye uru nke creatine ka oge na-aga.

Kedu ka Creatine Monohydrate si arụ ọrụ?

creatine monohydrate ntụ ntụ na-arụ ọrụ site n'ịbawanye mmepụta nke adenosine triphosphate (ATP), nke bụ isi iyi ike maka nkwụsị nke anụ ahụ. N'oge mmega ahụ siri ike, ahụ na-adabere kpamkpam na ATP maka ike ozugbo. Mgbakwunye na creatine monohydrate nwere ike ịkwalite nnweta ATP, na-enye ohere maka oge ọzụzụ ogologo na ogologo oge. Nke a, n'aka nke ya, nwere ike iduga n'ịkwalite ike, ike, na n'ozuzu egwuregwu. Na mgbakwunye, egosiri na creatine monohydrate na-abawanye ọdịnaya mmiri n'ime akwara, nke nwere ike itinye aka na mpụta ha ma nye ọdịdị zuru oke.

Na Yuantai, anyị na-enye ezigbo mma creatine monohydrate ntụ ntụ ihe mgbakwunye ntụ ntụ nke na-eme usoro njikwa mma siri ike iji hụ na nchekwa na ịdị irè ha. Ọ bụrụ na ị nwere ajụjụ ọ bụla ma ọ bụ chọọ ịmatakwu gbasara ngwaahịa anyị, biko egbula oge ịkpọtụrụ anyị na sales@sxytorganic.com.

References:

1. Candow, DG, et al. (2006). Mmetụta nke ugboro dị iche iche nke mgbakwunye creatine na oke ahụ na ike na ndị na-eto eto. Akwụkwọ akụkọ nke ike na nyocha ọnọdụ, 20 (2), 273-282.

2. Silva, RP, et al. (2013). Mmetụta nke mgbakwunye creatine na ihe nrịbama mkpali na akwara mgbu mgbe agbụrụ 30km gasịrị. Ndụ sayensị, 92 (13), 763-769.

3. Buford, TW, et al. (2007). International Society of Sports Nutrition ọnọdụ guzoro: creatine supplementation na mmega ahụ. Akwụkwọ akụkọ nke International Society of Sports Nutrition, 4(1), 6

Send