Creatine. Kino whai hua ranei?

Creatine - he waikawa, e kei hauota i roto i tona hanganga. Synthesized e te tinana i roto i pākia e me te pūngao, i puta i waenganui i uaua, me te karere ngā pūtau. Ko te nui o te creatine i roto i te tinana he pānga tika i runga i te kaha toitoi tangata i roto i te whānui, me te manawanui o whēkau katoa tangata.

I roto i nui haere creatine kawenga tinana riro e te tinana, pau rawa hohoro, kahore he ki te synthesize te tetahi hou. A, no te riro rauemi matū tino, mana'o te tangata rohirohi tino, me te ngoikore. Kahore he ara ki te hanga i etahi kaha. Ko te tauhohenga tiaki o te tangata tenei, no te mea i reira e te tahi atu anake uaua nekeneke - ngakau. Hoki ratou mahi e hiahiatia ana hoki creatine.

Mātakitaki iwi e mahi i roto i hākinakina ngaio, taimaha mahi tinana kaitäkaro ranei, bodybuilders, kua kitea me'akai e taea te tango creatine hei tāpiritanga koiora kaha. Ko te reira i te kitenga i roto i te kai tōtika hākinakina. tino mahi tāpiri.

I teie mahana, e taea te hokona creatine tāpiri kai i tetahi toa e hokona kai tōtika hākinakina. I reira e taea te tiki e koe i te tohutohu katoa i runga i te āhua o ki te whakamahi i creatine. I muri i te katoa, i reira e rave rahi kōwhiringa mō te whakamahi i te reira:

1. Ko te whakamahi o te 5 g o monohydrate ia ra.
2. Ka taea e koe te tango i creatine uta i runga i te pūnaha tinana. Ki te mahi i tenei, kia tangohia e koe 4 wiki ki te 5 go o moni e rave rahi taime i te ra, a ka 6 tetahi wiki - 3 karamu kotahi ia ra. A tapiti faahou e taea te akoranga e i roto i te ono marama.

Otiia i mua i te tango i te whakatau whakamutunga i runga i te hiahia ki te farii i te creatine anake, e hiahia ana koe ki te āta paunatia katoa. Kino creatine, ki te tangohia tika, he iti. Kia tino ki te titiro i roto i te taipitopito te tohutohu hoki ki te whakamahi aromatawai ratou ahua o hauora, ki te whakauru i faatanoraa i roto i te kai, me te āhua noho. A, no te katoa o nga tūtohutanga, e kore creatine e meinga kino.

Ehara i te mea e tika ana ki te tomo i roto i to koutou creatine kai:

• iwi e mamae i te huangō mate predastmaticheskimi ranei;
• he tākihi ate ranei raruraru;
• wahine hapu.

He pai ki te whakahou i tō kai me te manakohanga o te iwi e aroha kawhe, me te inu waipiro. Taunakitanga e meinga reira tetahi mea kino e ki te hauora o te creatine. Ko te whakamahi whakakeke o waipiro, me nui o te kawhe e kore he haumaru hoki te tangata. I tua atu, creatine supplementation roto i te taha ki te waipiro kawhe ranei whakaiti te pānga o tāpiringa hākinakina.

He aha e mea ratou te hunga e whakapono ana e tango creatine, kua mahi kino ki te tinana mārama tangata? e kore he uaua ki te matau.

• maroketanga tangata - i runga i te maroketanga ohie. Ko te taea tenei pānga, ki te tango i te tāpiritanga koiora atu (ngā stimulants Diuretics ranei) e outputted i te inu tinana;
• Disorders o te wahi kūnatu. kia puta tenei ki te te ako break mō te whakamahi o te creatine. Ki te whai koe i te tūtohutanga i roto i te tika, me te ki te hanga huringa i roto i to koutou kai i te mau creatine, kino kore te te pūnaha kūnatu tono;
• taea haehae me mamae uaua e mutu rawaka rōrahi o te wai ia ra;
• pimples me hakihaki. e kore e Tetahi tāpiringa kai kaha tūtohutia hoki te whakamahi i roto i pūhuruhurutanga tāne i hormonal ranei.

Whakaae o tetahi tikanga hanga faatanoraa i te mahi o te tinana tangata, e rapu tātari āmiki me te aroturuki hauora tupato. Te kore te tohutohu o te pūkenga kai ranei he rata hākinakina ki te tango kaha biologically creatine tāpiritanga kai kore e waiho. He pai ki te whiriwhiri i te creatine noa o poke, i.e. tona viivii ore me whakatata 100%. e kore te mea e tika ana tango creatine ki kia wehi o arowhai anti-doping, te fariiraa i tukua tenei tāpiri kai te.