Ochita maseĊµera ambiri amatenga zakudya zina zoonjezera komanso zakudya zowonjezera zakudya, zomwe zimathandiza kuti pakhale minofu yambiri, kufulumizitsa kutentha kwa minofu ya adipose, kuonjezera chipiriro . Chimodzi mwa izi zimaphatikizapo ndi chilengedwe, zomwe zili ndi nthawi komanso kuyamba nthawi yake yolandirira, ndipo tidzakambirana lero.
Ndichifukwa chiyani ndikufunikira creatine mu masewera?
Choyamba tiyeni tiwone chomwe chinthu ichi chiri. Kotero, chilengedwe chimalowa mthupi lathu pamodzi ndi chakudya cha nyama. Mwatsoka, chikhalidwe cha moyo wa munthu wamakono kawirikawiri ndikuti sitimakhala ndi nthawi yoti tidye bwino, musadye kuchuluka kwa nyama, nsomba, ndiwo zamasamba ndi zipatso, kotero anthu nthawi zambiri alibe cholengedwa. Ngati mukukumana ndi vutoli, kuimika kwa msinkhu wa zinthu izi m'thupi kudzakuthandizani kudya chakudya chowonjezera. Koma ichi ndi chimodzi mwazochitika pamene mukufunikira kulenga chilengedwe, pali nthawi zina zomwe zimayenera kuchita. Kuti timvetse zifukwa zina zomwe zingakhale zogwiritsira ntchito zowonjezereka, tiyeni tione chifukwa chake kulenga kuli kofunika pakukonza thupi ndi zotsatira zake zomwe munthu angayembekezere atapanga kuchuluka kwake mu thupi.
Tsopano zatsimikiziridwa kuti supplementation zimakhudza:
- Kupititsa patsogolo kayendedwe ka kagayidwe kake. Pamwamba pa mlingo wamagetsi, posachedwa minofu idzaphatikizidwa ndipo mphamvu idzatenthedwa.
- Liwiro la kukwaniritsa zotsatira. Creatine ndi gwero la mphamvu zowonjezereka ndipo zimathandiza kuti nthawi yowonjezereka ikhale yowonjezereka, kotero ngati mutakhala okhudzidwa mu cardio kapena kuphunzitsa mphamvu, mudzatha kuona zotsatira za ntchito yanu mwamsanga.
Kotero, ngati mukufuna kukwaniritsa masewera nthawi yochepa kwambiri, ndiye popanda kugwiritsa ntchito thandizoli padzakhala zovuta kwambiri.
Tsopano tiyeni tiyankhule, kaya kulenga ndi koyenera kwa atsikana kapena nkotheka kuti musachite. Palibe yankho lachidziwitso ku funso ili, zimadalira cholinga cha maphunziro, komanso zomwe zimakhudza zakudya. Ngati mzimayi akufuna kutenga minofu mwamsanga, nthawi yomweyo amadya 200 magalamu a nyama yofiira patsiku, ndi bwino kuyamba kumwa. Zikakhala kuti cholinga cha masewera ndi kulemera kwa thupi, osati nthawi yochepa kwambiri, koma m'malo mwake, mukhoza kuchita popanda kugula kulenga.
Kodi mungatenge bwanji chilengedwe?
Ngati mwasankha kulandira chowonjezera ichi, mukhoza kusankha chimodzi mwa magawo awiri. Pachiyambi choyamba, masiku 3-5 mumatenga 2-5 magalamu a creatine osachepera 2-4 pa tsiku, ndiyeno muyambe kumwa moyenera (1-5 g kamodzi patsiku). Mukamagwiritsa ntchito kachilombo kawiri, mwamsanga mumayamba kugwiritsa ntchito mankhwala okwanira 1-5 magalamu 1 patsiku. Kutha kwa maphunziro muzochitika zonsezi zidzakhala miyezi iwiri, kenaka ndikofunika kuti mupume kwa masabata 3-4.
Mutasankha ndondomeko yoyamba yolandirira, mudzamva zotsatira pambuyo pa sabata imodzi, chipiriro chidzawonjezedwa, maphunzirowa adzachitika mwamphamvu kwambiri. Pogwiritsa ntchito ndondomeko yachiwiri yowonjezeretsa, mudzawona zotsatira zomveka pambuyo pa mwezi. Posankha chiwembu, zitsogoleredwa ndi malangizo a wophunzitsa, malangizo a dokotala ndi zizindikiro za thupi lanu, mwa njira iyi mudzatha kusankha njira yabwino.
Ochita masewera ambiri amafunsa ngati Mlengi ayenera kutengedwera masiku opuma, makosi amodzi amavomereza kuti sizingatheke kusokoneza njira yolandirira, ngakhale mutasankha chani kumwa madzi owonjezera. Ngati mutayamba kutenga chilengedwe, ndi bwino kumwa zakumwa mpaka pamapeto, ngati simungathe kuona zotsatira zake. Pewani kutenga zakudya zowonjezereka zitha kungokhala ngati thupi liyamba kuchitapo kanthu kuti lisamalengedwe, ngakhale kuti zochitika zoterozo ndizosowa kwambiri.