Menene creatine monohydrate da yadda za'a sha shi

Idan aka yi la’akari da abinci mai gina jiki, wanda ke da tasiri mai kyau a kan aikin ɗan wasa, ba wanda zai kasa yin ambaton halittar monohydrate. Wannan ƙarin yana ƙara ƙarfin zuciya, yana inganta ƙarfin tsokawar zuciya har ma yana ƙaruwa.

Yi la'akari da yadda tasirin halitta yake da gaske, menene fasalin sa, kuma ko akwai munanan fannoni ga wannan ƙarin.

Janar bayani

Creatine amino acid ce da ake samu a jan nama da kifi. A wani lokaci, ya sami ci gaba a fagen abinci mai gina jiki - faɗaɗa ikon masu ginin kai tsaye don samun ƙarfin tsoka. Yau, ana amfani dashi ko'ina cikin duk ƙarfin wasanni.

Me ake kera monohydrate? Ana yinta ne ta hanyar cire furotin daga kifi. Cirewa yana kara yawan kwayar halittar samfurin ta tsari mai girma. Idan aka kwatanta da wasu nau'ikan, monohydrate yana da daidaitaccen daidaituwa tsakanin farashi, amfani da samfura da kuma kasancewa.

Tasiri a jiki

Menene CrossFit creatine monohydrate?

1. Rage rauni. Yana yin hakan ta hanyar kara ruwan jiki.
2. Strengthara ƙarfin juriya. Theara ƙarfin jijiyoyin jiki zuwa oxygen, wanda ke bawa magabaci damar aiki
3. Muscleara yawan ƙwayar tsoka ta hanyar zubda ruwa da kara girman aiki a horo.
4. Levelsara matakan glycogen.
5. Inganta ƙarfin jiki don anaerobic glycolysis.
6. Inganta yin famfo. Ta hanyar ƙaruwa ƙarfin bugun zuciya yayin aiki mai zafi, zuciya tana harba jini cikin tsokoki da sauri.

Aikin halittar monohydrate shine kara girman jijiyoyin tsokoki tare da muhimmin amino acid. Tare da jikewa mai ƙarfi, waɗannan matakai masu zuwa suna faruwa a cikin jiki:

1. Daure kwayoyin ruwa a jikin tsoka.
2. Inganta kwancen jijiyoyin zuciya. Lokacin da isasshen adadin amino acid ya taru a cikin tsokoki, yana fadada tasoshin da ke kaiwa ga bawul na zuciya. A sakamakon haka, jikewar zuciya tare da jini yana ƙaruwa, ƙarfin maƙarƙashiya yana ƙaruwa ba tare da ƙaruwa da bugun zuciya ba. Sel da kyallen takarda suna karɓar iskar oxygen a cikin ƙananan shanyewar jiki.
3. Inganta ƙarfin juriya ta hanyar ƙara yawan iskar oxygen a cikin tsokoki.

Duk wannan yana haifar da ci gaba game da aikin ɗan wasa. Amma ba halittar kanta bace ke kara karfin tsoka, amma iyawar dan wasa don yin tsalle mai tsayi a ci gaban lodi ba tare da an karantu ba.

Mahimmanci: Ba kamar sauran abubuwan gina jiki ba, yana da kyau a yi amfani da halittar musamman a cikin sigar ƙarin wasanni, tunda yawan abubuwan da ke cikin abinci na ƙasa yayi ƙasa ƙwarai. Misali, jajayen kifi ya kunshi giram 0.1 ne kawai a cikin 100 na samfurin. Kuma don gyaran al'ada na yau da kullun, jikin ɗan wasan yana buƙatar kimanin 10 g kowace rana.

Menene creatine monohydrate yake ba ɗan wasan na zamani? A matsakaici, wannan ƙaruwa ne cikin bushewar jiki da kashi 1-2%, ƙaruwar nauyi saboda ruwa da kashi 5-7% kuma haɓakar ƙarfi yana nunawa da 10%. Shin akwai sakamako mai dawowa? Haka ne! Dangane da raguwa cikin ƙaddarar halittar halitta, juyawar ya kai 40-60% na aikin koli.

Yadda ake amfani da shi

Don cin fa'idodin abubuwanda kuke buƙata, kuna buƙatar sanin yadda ake shan sinadarin monohydrate don kyakkyawan aiki.

Akwai hanyoyi guda biyu:

1. Loading da kiyayewa Yana bayar da sakamako mai sauri.
2. Tare da tattara hankali a hankali. Yana bayar da sakamako guda tare da ƙarancin amfani da albarkatun ƙasa.

Shin ya fi kyau a sha Halittar Monohydrate: An adedora Kwalliya ko Kyau? Duk ya dogara da wane irin sakamakon da kuke nema. Lokacin da aka cinye tare da kaya, yana da mahimmanci a kiyaye madaidaiciyar abinci kuma a raba abubuwan cin abinci na halitta sau da yawa a rana (adadin yau da kullun lokacin ɗorawa 20 g, dole ne a raba shi zuwa kashi 3-4 don ƙarin shayarwa). Bayan kwanaki 7-10 na lodawa, akwai lokacin gyara yayin da adadin halittar da aka cinye ya ragu zuwa 3-5 g kowace rana. Game da kwaskwarima iri ɗaya, ɗauki adadin cokali 1 (3-5 g) kowace rana a ko'ina cikin karatun.

Lura: A zahiri akwai ɗan bambanci kaɗan cikin inganci. Sabili da haka, editocin sun ba da shawarar manne wa dabarar da ba a ɗorawa ta wannan hanyar - ta wannan hanyar ne za ku iya kulawa da alamun ƙarfi.

Yaushe mafi kyawun lokaci don ɗaukar monohydrate na halitta: safe ko yamma? A matsayinka na mai mulki, ana ɗaukarsa ba tare da la'akari da abubuwan yau da kullun ba. Babban mahimmin mahimmanci shine shan halitta tare da aikin farko na carbs. Yana da ma'ana a ɗauka cewa mafi kyawun lokacin cin abinci zai zama karin kumallo na safe da lokacin rufe tagar carbohydrate.

Ba tare da la'akari da ko kun sha shi a cikin kwas ɗin ba ko kuma ƙara haɓaka hankali, kuna buƙatar fahimtar yadda yawancin halittar monohydrate za ku sha. A matsakaici, hanya 1 kusan makonni 8. Bayan wannan, sauƙin jikin ga lu'ulu'u na monohydrate yana raguwa, wanda ke haifar da rashin amfani da abinci mai gina jiki.

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Bari muyi zurfin duba yadda za'a ɗauki halitta tare da babu kaya:

Wanne masana'anta za a zaɓa

Ba kamar sauran nau'ikan halittar halitta ba, yana da mahimmanci don zaɓar madaidaicin mai sana'anta lokacin zaɓar mai ɗauke da sinadarin monohydrate. Me ya sa?

1. Manufofin farashin mai kerawa. Tare da halaye iri ɗaya na abinci mai gina jiki, farashin na iya zama daban daban kawai saboda alama.
2. Ranar karewa da bayarwa. Dangane da sayen BSN creatine, wannan bai tashi ba, amma idan kanaso ka karɓi maƙarƙashiya daga Ostrovit, ka tuna cewa rayuwar rayuwar ɗanyen kayan su tayi ƙasa sosai. Saboda wannan dalili, bai kamata ku ɗauki adadin halitta mai yawa ba.
3. Kasancewar tsarin sufuri. Don rage farashin kayan masana'anta, ana saka tsarin sufuri (kwayoyin molecule) a ciki. Irin wannan halittar ta fi samuwa, amma ba ta da tasiri sosai saboda tattarawar lu'ulu'u dangane da jimlar nauyin samfurin.
4. Tsaftar Crystal. Kwanan nan, da yawa masana'antun sun shiga kasuwa waɗanda ba za su iya ba da isasshen tsaftacewar lu'ulu'u. Kasancewar bioavailability na kayan su ya ragu sosai, wanda ke kara amfani kuma yana rage tasirin shan monohydrate.
5. Sauyawa Ana iya tabbatar da wannan ma'aunin tabbatacce. Duk da da'awar duk masana'antun cewa halittar tasu tana iya narkewa a cikin ruwa, aikace-aikace na nuna cewa wasu daga cikin halittun suna wanzuwa a matsayin sira.

Yi la'akari da mafi kyawun masana'antun kerawa a kasuwa - da kuma hadaddun da ke dauke da shi.

Sakamakon

Yanzu kun san yadda halittar monohydrate ke aiki da yadda ake ɗaukar sa daidai don kyakkyawan aiki. Tabbas, zaku iya ɗaukar halitta tare da ingantaccen tsarin jigilar kayayyaki da haɓaka aiki, ko ɗaukar salo na ci gaba waɗanda ba sa ambaliyar ɗan wasan da ruwa. Amma ka tuna, tasirin sakamako na ambaliyar ruwa da ruwa ba kawai ƙarin fam ba ne, amma har ma da ruwa mai ɗarɗowa akan ɗakunan da jijiyoyin, wanda ke kiyaye ka daga rauni.

Ana samun mafi kyaun sakamako tare da creatine monohydrate a haɗe tare da masu karɓar maltose masu arha. Carbohydrates da ke cikin waɗannan abincin suna haɓaka yawan shayarwar samfurin da hanzarta haɓakar ƙwayar tsoka.

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