Halitta: me yasa buƙatar wanda za a ɗauka, fa'ida da cutarwa, ka'idojin shiga

Creatine yana ɗaya daga cikin shahararrun abubuwan haɓakawa a cikin dacewa da wasanni daban-daban na jimiri (da wakilan sauran wuraren wasanni, misali 'yan wasa,' yan wasan kwallon kafa, 'yan wasan motsa jiki da sauransu). Bude wannan sinadarin tun tuni, a farkon rabin karni na sha tara. Koyaya, a duniyar wasanni creatine "ya karye" kawai a cikin shekaru 90 na karnin da ya gabata, da sauri ya sami juyayin 'yan wasa.

Wannan ba abin mamaki bane, saboda mahaliccin (ba kamar sauran kayan talla da aka tallata ba) yayi aiki sosai. Masu horarwa sun sami sakamako mai sauri da kyau a cikin haɓakar tsokoki da ƙarfi. Duk da yake an bayar da rahoton halittar halitta a matsayin ƙari mara lahani tare da kusan babu illa. Duniyar wasanni ta daɗe tana kwadayin ingantacciyar doka, mai aminci, don haka a iya fahimtar nasarar mahaliccin. A cikin wannan labarin zamu yi ƙoƙari mu “ratsa” muhimman bayanai game da halitta.

Janar bayani game da halitta

Creatine nitrogen mai dauke da sinadarin carboxylic - wani abu na halitta wanda ke taka muhimmiyar rawa a cikin kuzarin kuzari a cikin jiki. A cikin jiki ana hada shi a cikin pancreas, hanta da koda daga amino acid guda uku: glycine, arginine da methionine kuma yana kunshe cikin tsokar dabbobi da mutane. A zahiri, sunan da kansa ya fito daga kalmar Helenanci kreas - "nama."

An bude Creatine a 1832 daga masanin kimiyyar Faransa Chevrelet. Daga baya aka gano shi creatinine - wani abu da aka fitar a cikin fitsari. Haka kuma, masana kimiyya sun iya fahimtar alakar da ke tsakanin wadannan sinadarai da gaskiyar cewa ba dukkan halittun ne ke canzawa zuwa halitta, fitsari ba. Sabili da haka, ɓangaren halittar, abincin ya kasance cikin jiki. Zai yi kama da cewa a cikin waɗannan hannayen an ƙaddara makomar mai halitta a matsayin plementarin abin da ake ci na 'yan wasa. Koyaya, yana da tasiri ga 'yan wasa, ana sayar da zaɓuɓɓukan ne kawai a tsakiyar - rabi na biyu na 90s.

Abin da halitta?

Domin aikin tsoka da rage buƙatun ATP (adenosine triphosphate)wanda ke ba da ƙarfi ga waɗannan ragin. Lokacin da kwayar halitta ta ATP ta "yi aiki", ta rasa daya daga cikin rukunin phosphate ukun, ta zama ADP (adenosine diphosphate). Ana kuma hada sinadarin halitta da sinadarin phosphate a cikin wani sinadarin (phosphocreatine), yana iya “gyara” kwayar ta ADP, ya sake juya ta zuwa ATP, wanda kuma zai sake samar da kuzari don ƙwayoyin aiki.

A bayyane yake cewa mafi yawan halitta, da yawan ATP a cikin jiki, da ƙarfi da ƙarfi. Adadin halittar da za a iya samu daga abinci na yau da kullun yana da iyaka - a nan ku zo don taimakon abubuwan wasanni na halittar. Amfani da kirkirarren mutum na yau da kullun game da 2 g yana bayyane cewa 'yan wasan da ke fuskantar babban motsa jiki wannan ƙimar ta fi girma.

Hakanan creatine yana kunna glycolysis kuma yana rage tasirin cutarwa da aka saki yayin motsa jiki lactic acid, saboda haka yana hanzarta aikin dawo da tsoka bayan zaman horo.

Fa'idodi da tasirin halittar

Mai zuwa jerin manyan abubuwan tasirin halittar, kusan dukkaninsu ana iya ɗaukar su tabbatattu

1. Ofaddamar da ƙarfin tsokoki, kuma a cikin nau'i daban-daban: ƙarfi na yau da kullun, ƙarfin ƙarfin fashewar abubuwa, da sauransu, saboda aikin injiniyar da aka bayyana a cikin sakin layi na baya, maido da ATP ta amfani da halitta.
2. Inara yawan ƙwayar tsoka saboda ƙaruwa cikin ƙarfin aiki, wanda ke haifar da sakamako mai tasiri akan tsokoki. Yawan tsoka (da bayyanar "tsokoki" na tsokoki) shima na iya ƙaruwa saboda riƙe ruwa da aka haifar da halitta, saboda ƙwayoyinta suna ɗaure da ruwa. Koyaya, bayan ka daina shan shi sai ruwan ya tafi.
3. Kamar yadda aka ambata a cikin sakin layi na baya, halittar “ta rage gudu” game da tarin lactic acid. Wannan yana tabbatar da saurin dawowa kuma yana haifar da sakamakon da aka bayyana a cikin sakin layi biyu da suka gabata.
4. Akwai shaidun da ke nuna halitta ta hanyoyi daban-daban, sau da yawa kaikaice, yana kara abubuwan da ke cikin jikin kwayoyin halittar: testosterone, hormone girma, yanayin ci gaban insulin.
5. Hakanan creatine yana hana samar da myostatin, takamaiman peptide wanda yake hana ci gaban tsokoki. Bugu da ƙari, creatine kusan shine mai toshe myostatin, wanda tasirin sa ga mutum shine a tabbatar dashi (yana da kyau a lura cewa wasu kayan abincin da ake siyarwa azaman “masu toshe myostatin” yawanci basa tasiri).
6. Bayanin da aka bayar a cikin sakin layi na baya, ya bamu damar tantance tasirin halittar, kamar “Testosteronemale”. Kalmar da ake samu a wasu lokuta a cikin labaran wasanni.
7. A cewar rahotanni, haɓakar halittar na iya samun sakamako mai fa'ida akan tsarin zuciya da jijiyoyi.
8. Halittar tana da tasiri mai saurin kumburi (wannan yanayin har yanzu yana buƙatar cikakken bincike da shaida).
9. Bugu da ƙari, mai yiwuwa, mahaliccin na iya yin aikin antitumor (wannan yanayin har ila yau yana buƙatar ƙarin bincike da shaida sosai).

Cutar, illa da kuma contraindications

Babu matsala idan akace cewa halitta tana daya daga cikin hadaddun abubuwanda suka shafi wasanni. Yawan tasirin illa ya yi ƙasa, kuma yawanci ana iya juya su.

1. Rike ruwa (wanda aka sani da kalmar ban tsoro "hydration") yayin shan halittar, da kuma bayan daina aiwatar da aikin baya ("dehydrated"). Waɗannan matakai ba su da haɗari a cikin yanayi, girman su a cikin jiki ba zai cutar da lafiyar ba. Zamu iya cewa riƙe ruwa sau da yawa ba daidai ba ana ɗaukar shi zuwa lahanin cutarwa na halitta.
2. Cramps da spasms wasu lokuta ana kiran su a matsayin sakamakon illa na halitta. Amma a aikace, dangantakar su ta kai tsaye ba ta tabbata ba tabbatacciya.
3. Matsalar narkewar abinci shine wurin kasancewa a cikin ƙananan ƙananan masu amfani da halitta. Fitarwa - yi amfani da ingantattun masu kera halitta, kuma kar a yi amfani da tsarin tare da “lokacin lodin” lokacin da ake amfani da sinadarin monohydrate musamman.
4. Wani lokacin kuraje da fata mara kyau. Bazai yiwu daga halittar ba, kuma ya karu, ta hanyar tasirinsa kai tsaye, samar da testosterone (wanda yake da kyau sosai ga ci gaban tsoka!).
5. Ya kamata ku yi hankali da mutanen da ke da alaƙa da cutar koda, musamman amfani da dogon lokaci ba tare da karaya ba. Anan ne ainihin haɗarin halittar halitta ba'a yin nazari zuwa ƙarshe, amma mafi aminci.
6. Yarda da al'adun gargajiya a cikin mata yayin daukar ciki da shayarwa. Komai yuwuwar cutarwa ta gaske, maimakon kiyayewa.

Abinda ake bukata na halitta

Halittar halitta ta ƙunshe a cikin naman ganyayyaki. Yana cikin asusun tsokoki sama da 90% na jimillar halittar tana cikin jiki. Dabbobi daban -daban na nama (zai fi dacewa ja) da kifi - tushen halitta na creatine. Abin sha'awa, babban abun ciki na wannan kayan a cikin herring na 2-2. Sau 5 fiye da naman sa.

A cikin kayan kiwo creatine abun ciki dan kadan - yana can, amma sau goma kasa da nama. Abin ban mamaki, amma wasu kayan abinci na shuka kuma sun ƙunshi ƙarancin adadin wannan sinadari na “nama”. Zuwa samfuran halitta gwargwadon creatine kamar abubuwan wasanni don ba zai yiwu ba. Babu wanda ke cin naman sa kilogiram 8-10 a rana.

Abubuwan da ake buƙata na halitta na yau da kullun, kamar yadda aka ambata a sama, game da 2 g. Wannan shine karatun ga matsakaicin mutum mai nauyin kilo 70. A bayyane yake cewa dan wasan motsa jiki wanda yake kan nauyi dari zai bukaci da yawa. A cikin mata, saboda ilimin lissafi da jiki suna buƙatar ƙarancin halitta fiye da maza. Koyaya, wannan baya rage musu amfanin haɓakar halitta a cikin motsa jiki.

Dangane da halittar monohydrate (mafi yawan nau'ikan tsari, wanda ke siyarwa) masana'antun da aka ba da shawarar ƙirar yau da kullun yawanci 5 g Shin teaspoon ne, idan muna magana ne game da fom ɗin foda. Nawa ne wannan ƙwayar jikin yake narkewa - wata tambaya ce.

Tambayoyi gama gari game da amsoshin halittu

1. Shin halittar halitta tana samun karfin tsoka?

Haka ne, yana taimaka, don dalilan da aka riga aka bayyana a sama. Yana aiki da haɗin abubuwa - strengthara ƙarfi, kuma, sakamakon haka, tasirin horo, jinkirta ruwa a cikin tsokoki, yana ƙaruwa ɓoyayyen kwayoyin halittar anabolic. Kari akan haka, creatine yana aiki ne a matsayin mai ajiyar lactic acid, saboda haka saurin dawo da motsa jiki bayan kammala motsa jiki.

2. Shin kuna buƙatar shan halitta yayin yankan?

Ee, shan creatine yayin bushewa da ya dace yayin da yake inganta ƙona mai, yana taimakawa ci gaba da samar da wutar lantarki yayin cin abincin carb. Kyakkyawan tasiri na creatine akan ƙwayar tsoka yana rage haɗarin “faduwa” yayin bushewa. Mutane da yawa suna kula da tsokar hydration yayin ɗaukar creatine, amma bai kamata mu ji tsoron wannan ba. Ruwan ruwa a cikin tsokoki, yana inganta bayyanar su, yana sa su zama cikakke kuma dalla-dalla. Bugu da kari, ruwa yana sanya tsokoki su zama na roba - wannan inshora ne daga rauni.

3. Da gaske ne cewa halitta tana rike ruwa a jiki?

Ee, gaskiya ne, an riga an bayyana wannan a sama. Kwayoyin halittar suna daure ruwa, saboda haka wasu adadi suna tarawa a cikin tsokoki, “hadewa” na wasu kwanaki bayan dakatar da halittar. Yawancin lokaci, a cikin tunanin mazauna, “riƙe ruwa” yana da alaƙa da rashin lafiya, bayyanar cutar mutum da jaka a ƙarƙashin idanuwa. Don haka, rikicewar ruwa riƙe rikice-rikice. Ga tsokoki matsakaitan tarin ruwa a ƙarƙashin tasirin halittar yana da fa'ida kawai: tsokoki sun zama sun fi ƙarfi kuma sun fi sassauƙa, kuma suna samun tasirin "bazara" lokacin da aka ɗora Kwatsam. Inganta bayyanar da musculature.

4. Da gaske ne cewa halitta tana lalata koda?

A halin yanzu babu wata shaida mai gamsarwa game da tasirin tasirin tasirin halitta akan ƙodoji a cikin lafiyayyun mutane. Koyaya, don hana mummunan sakamako ga mutanen da ke da cutar koda ba za su iya ba. Wannan tambayar har yanzu tana buƙatar binciken ya kasance cikakke kuma mai ma'ana (zai fi dacewa ba akan kuɗin masana'antun abinci mai gina jiki ba). Wadanda ke da matsalar koda ya fi kyau kada su yi kasada kuma su guji samar da karin halittar.

5. Shin ina bukatar in huta daga shan halittar?

Ba a buƙatar katsewa cikin cin abincin halittar, amma duk da haka suna da kyawawa don rage haɗarin haɗarin illa da kiyaye haƙuri ga halittar. Kuna iya ɗaukar creatine watanni 1.5-2 sannan hutu na makonni 2-4.

6. Shin kuna buƙatar ɗaukar halitta don farawa?

Haka ne, don masu farawa yana da kyau su dauki halitta, zai taimaka musu su kai matsayin masu motsa jiki na ci gaba. Za a iya keɓance banda cewa na farkon watanni 2-3 na horo - abin da ake kira “lokacin ci gaban jijiyoyin jiki.” Masu farawa a wannan lokacin kuma don haka girma a kusan kowane tsarin horo da kowane iko. Duk da yake ci gaban jijiyoyin ba a wucewa ba, mai ba da sabis har yanzu ba ya aiki da cikakken ƙarfi, bi da bi ƙarin mahaliccin da kawai ba ya buƙata.

7. Shin kuna buƙatar ɗaukar girlsan matan halitta?

An mata ma na iya ɗaukar abubuwan haɓaka na halittar, kamar 'yan wasa maza, babu wani bambanci na asali game da tasirin halittar halittar mace da ta mace. Saboda bambance-bambance a cikin nau'in jiki (ƙananan tsoka) buƙatar halitta a cikin girlsan mata ƙasa da maza. Hakanan an lura da ƙananan ƙarancin aiki, idan muka kiyaye shi game da sakamakon wasanni (watakila ba mai halitta bane, kuma yan matan da ke cikin babban nauyin nauyin har yanzu basu da wahala). Kuma hakika, ya kamata ku guji shan kwayar halitta a lokacin daukar ciki da ciyar da nono.

8. Wanene kuke buƙatar ɗaukar halitta?

• Creatine zai iya kuma yakamata ya zama yan wasa idan ilimin da suke ciki, wata hanya akwai ƙarfin ikon. Toari da tsarkakakken ƙarfi mai ɗauke da ƙarfi, tashar jirgin ruwa da makamantansu, wannan nau'in, wanda ke buƙatar ƙarfin "fashewar" mai ƙarfi - ɗaga nauyi, fasahohin fafatawa daban-daban, tsere, wasan motsa jiki (kwallon kafa, hockey, da sauransu)da ƙarfin juriya (dagawa, kokawa). Creatine yana ba da fa'idar cewa lokacin da ƙarfin ɗaukar gajeren lokaci ya yi nauyi.
• Wakilan gina jiki da motsa jiki waɗanda ke ƙoƙari don ɗaukar tsoka da haɓaka bayyanar tsokoki. Ruwan, wanda ke jinkirta halittar yana sanya tsokoki su zama “cika”.
• Wadanda suka fahimta da ragin nauyi shine raguwar kitsen jiki, ba duka nauyin jiki zaka iya amfani da halitta ba. Creatine yana taimakawa rage kitse mai subcutaneous. Amma ba kai tsaye ba, amma a kaikaice, sa motsa jiki ya fi tasiri, wanda ke haifar da “ƙonewa” na mai. Yana da mahimmanci a lura cewa jimlar nauyin jiki na iya ƙaruwa saboda ƙaruwar tsoka da riƙe ruwa.
• Wadanda ke bin abincin masu cin ganyayyaki (kamar 'yan wasa, ba' yan wasa ba). Buƙatar creatine har yanzu tana cikin kowace kwayar halitta kuma babu nama mai cin abinci da kifi don gamsar da ita.
• Kuna iya ƙoƙarin ɗaukar mutane masu kirkira, waɗanda kawai ke neman kiyaye ƙoshin lafiya da jagorancin rayuwa mai kyau. Koyaya, idan babu aikin motsa jiki da ya dace ya dogara da wasu nau'ikan "tasirin tasiri" ba lallai ba ne.

Halitta: yadda za a zabi da yin?

Mafi shahararren (kuma ya cancanci haka) nau'in halitta shine monohydrate. A zahiri, halitta ne tare da ruwa, kodayake abu ne mai ƙwarin foda. Ana iya siyar da monohydrate azaman kawai foda da cikin kwantena. Capsules sun fi dacewa dangane da sashi - babu buƙatar aunawa da motsawa.

Yana da kyau a saya da amfani da alamun monohydrate da aka tabbatar. Kuma a nan shugabanni iri ɗaya ne na shekaru masu yawa - wannan shine Ƙarshen Gina Jiki, Ƙarfafawa da Mafi kyawun Gina Jiki. Kada ya zama mai arha creatine, Cushe a cikin manyan fakiti - a aikace, tasirin irin waɗannan samfuran kusan sifili. Hakika, ko da mai kyau creatine kana bukatar ka daidai amfani da abin da za a tattauna a kasa.

1. Ultimate Gina Jiki Creatine

2. Rage kwayar halitta

3. Mafi kyawun Abincin Abincin

Kadan wasu siffofin halitta:

• Krealkalyn. Creatine tare da alkali, a cikin an bayyana shi a matsayin mu'ujiza plementarin kan tasiri ya fi ƙarfin monohydrate. A aikace babu irin wannan. Lye, wanda yakamata ya hana lalata halittar halitta a cikin yanayin ruwan ciki na ciki ba wannan ba ne musamman kuma ya zama dole. Creatine kuma mai ɗan saukin kai ga halaka ta cikin ruwan ciki kuma yana da nutsuwa sosai a cikin hanyar narkewar abinci.
• Kirkirar mahara Har ila yau, touted plementarin ƙari shine halitta tare da malic acid yafi narkewa cikin ruwa. A ka'idar, watakila ba mummunan halitta bane, amma shaidar al'ada har yanzu.
• Halitta hydrochloride. Kuna iya faɗin daidai da batun da ya gabata, tallace-tallace da yawa, a aikace sake dubawa sun sabawa kuma fa'idodi akan monohydrate ba tabbatacce aka tabbatar.
• Tsarin sufuri daban-daban, halittar halitta, wanda galibi iri daya ake hada shi da wasu abubuwa masu taimako - wadanda suke faruwa a BCAAs da sauran amino acid, sugars, bitamin, da sauransu. Sauƙaƙe siyan shi duka daban kuma ɗauka tare da halitta. Sakamakon zai zama iri ɗaya, amma mai rahusa.

Ya zama cewa creatine monohydrate a halin yanzu shine mafi kyawun salon halitta cikin ƙimar farashi + inganci + ƙwarai.

Nasihu don shan halittar

Ana iya ɗaukar Creatine a cikin manyan tsare-tsare biyu, tare da matakin caji ba tare da shi ba. Lokacin ɗora Kwatancen da aka ba da shawarar yin amfani da shi lokacin da halittar ke samun karbuwa a matsayin abubuwan wasanni. A wannan yanayin thean kwanakin farko (yawanci kwanaki 5-7) dan wasan yana amfani da allurai guda daya (4-6) 5 g, sannan yawan kwaya daya tak na 3-5 g.

Yanzu ba a amfani da lokacin taya horo, kuma a sha kashi daya na 5g a kowace rana. Tare da irin wannan liyafar har yanzu halitta tana tarawa cikin jiki kuma sakamakon ƙarshe na waɗannan hanyoyi guda biyu na karɓa iri ɗaya ne. Tare da sakamakon taya daga amfani da creatine ana lura dashi cikin sauri, amma wannan hanyar tafi tsada saboda yawan amfani da samfurin. Don haka, duka hanyoyin biyun suna aiki - yadda ake zaɓar ɗan wasa.

Me kuma yake da muhimmanci a sani?

• Tatsuniyar da ta gabata ta rashin jituwa ta creatine da maganin kafeyin za a iya ɗauka gabaɗaya an yi watsi da ita. Masoyan kofi mai ƙarfi mai ƙarfi da wuraren motsa jiki kafin motsa jiki tare da maganin kafeyin na iya yin numfashi cikin sauƙi.
• A kimiyance an tabbatar da cewa cin creatine tare da “carbohydrates” masu sauri ”yana haɓaka ingancin wannan ƙarin shine abin da ke sa foda monohydrate ya narke cikin innabi ko wani ruwan 'ya'yan itace mai daɗi. Capsules na iya zama ruwan 'ya'yan itace iri ɗaya don wanke shi.
• Yana aiki da kyau kuma haɗin haɗin furotin + furotin ko amino acid (gami da BCAAs). Tunanin tsarin jigilar halittu a cikin wannan kuma ya gina - haɗin halittar tare da carbohydrates da furotin.
• Akwai shaidu cewa bitamin E na iya haɓaka sha da ingantaccen tasirin creatine. Kuna iya siyan tocopherol acetate a cikin capsules kuma ɗauka tare da creatine.
• Daga abin da ke sama ya bayyana a sarari cewa yin amfani da halitta tare da abinci mai gina jiki (furotin da mai samu, amino acid da BCAA) ba kawai zai yiwu ba amma yana da kyawawa.

Dokokin karin halitta

Kafin ɗaukar ɗan wasa ya kamata ya yanke shawarar yadda zai ɗauki mahallin tare da lokacin loda ko a'a. Yana da mahimmanci a tuna cewa sakamakon dogon lokaci ba zai canza ba. Yakamata a yi la’akari da mafi kyawun adadin yau da kullun na hodar iblis mai ƙarancin ruwa don yawancin horo Giram 5 babban cokali ne ba tare da nunin faifai ba. Ana ɗaukar nauyin 5 g sau 4-6 a rana.

Mutanen da suke da nauyin kansu da kuma yarinyar bayan makonni 1-2 da amfani za su iya rage adadin halittar halitta zuwa gram 3 a kowace rana ('yan matan “masu aiki” na halitta na haƙiƙa haƙiƙa ƙasa da maza). Kamar yadda aka ambata a sama, a lokacin lokutan ciki da shayarwa, mata suna daukar creatine bai kamata ba.

NetResident mutane suna iya ɗaukar halitta saboda ban da saitin ƙarfin tsoka da ƙarfi har yanzu yana da wasu kaddarorin masu amfani, kamar yadda aka ambata a sama. Mafi munin abin da zai iya faruwa, amma tasirin ba tare da wasanni ba ko wani aikin motsa jiki zai zama sananne da kyar. Wadanda suka tsunduma cikin aikin karfi na halitta suna da amfani iri daya kamar yadda 'yan wasa suke.

Mafi kyawun lokacin shan halitta bayan motsa jiki. A wannan lokacin, tsokoki kawai suna buƙatar sabon rabo wannan plementarin. Zaka iya daukar halitta a lokaci guda tare da mai karin nauyi, furotin, amino acid - don haka zai kara kyau kawai.

Sauran hutu daga horo, ana iya ɗaukar halittar kowane lokaci.

Shin ina buƙatar ɗaukar halitta?

Ga mahalicci tabbas zaku iya cewa Ee. Da gaske yana aiki da abubuwan wasanni, masu amfani da cikakkiyar doka. 'Yan wasa na iya haɓaka sakamakon su ta hanyar ɗaukar halitta tare da cikakken mawuyacin sakamako masu illa.

10arin XNUMX na musamman don ci gaban tsoka