Mpaka lero, kulenga ndi chimodzi mwa zigawo zodziwika bwino za zakudya zamasewera. Mofanana ndi mankhwala onse, poyamba Mlengi ali ndi mtima wochenjera, koma sitingathe kupeza munthu amene angayambe kulandira phwando ndipo sanazindikire zotsatira zake. Komabe, sikoyenera kukayikira kuti mphamvu yotereyi ikugwira bwino ntchito, chifukwa imapangidwa ndi thupi ndipo imachita zowonongeka. Ganizirani momwe mungagwiritsire ntchito Mlengi ndi zomwe amapereka.
Mfundo yoyamba yolenga
Creatine ndi chipangizo chapadera cha mankhwala chomwe chimathandiza kwambiri kuti kagetsi kagwiritsidwe ntchito. Ndi chifukwa chake kuti maselo a ATP amapangidwa mokwanira. Creatine imabweretsa minofu mpaka 1.5 g pa kilogalamu ya kulemera kwa munthu wamba, ndipo wothamanga wolemera kwambiri akhoza kuwonjezeka. Mwa kuyankhula kwina, ngakhale mutakhala kutali ndi masewera, mlengalenga akadali m'thupi lanu, imakhala ndi zovuta zomwe zimapangitsa mphamvu kulowa m'thupi kuchokera muzakudya kupita ku mphamvu yomwe timagwiritsa ntchito kuyendetsa (ATP).
Ngakhale kuti thupi limapanga Mlengi yekha, izi sizingakwanire nthawi imene munthu amachita nawo maseĊµera kwambiri. Panthawiyi, masewera ena amathandizira, ndipo ngati atagwiritsidwa ntchito bwino, akhoza kuwonjezera kuchuluka kwa mphamvu komanso kupanga mpikisano wothamanga ndi 20%. Choyamba, izi zikugwiritsidwa ntchito pa masewera omwe mukufunikira kubwerera mofulumira: kuyendetsa maulendo aifupi, masewera amphamvu, ndi zina zotero.
Creatine: njira ya kayendedwe ndi mlingo
Chodabwitsa kwambiri, njira yokhayo yeniyeni yogwiritsira ntchito Mlengi sinakhazikitsidwe mpaka pano. Pakalipano, akatswiri akhala akukonza ndondomeko zitatu zoyambirira, zomwe zimakhala zothandiza kwambiri. Tiyenera kukumbukira kuti pakali pano kuphatikizapo Mlengi woyera monohydrate, pali kusiyana kwakukulu kwa chinthu ichi. Ngati musankha wina wa iwo - werengani malangizo pa phukusi, chifukwa mafunso ambiri, kuphatikizapo nthawi yayitali yotenga chilengedwe, akhoza kukhala ndi mayankho awo enieni.
Ngati mutenga creator monohydrate, ndiye pali njira zitatu zomwe mungakwaniritsire:
- Njira yokha. Choyamba, muyenera kuyika thupi ndi creatine, kutenga 5 magalamu kanayi pa tsiku kwa sabata. Pambuyo pake, masabata asanu ndi limodzi amatengedwa 2-3 magalamu kamodzi patsiku. Kenaka kupuma kwa masabata awiri mpaka 5 ndi kovomerezeka, ndipo maphunziro akupitiriza.
- Njira popanda kupatsidwa. Pachifukwa ichi, mumangotenga masentimita 3-5 a mlengi kamodzi pa tsiku kwa miyezi 1-6, kenako mutenge mphindi 1-2 ndikupitiriza. Mwinamwake, izi ndizomwe zimalimbikitsa komanso kulandira kulandila kwachilengedwe.
- Njira "kuwombola - kupuma". Malinga ndi dongosolo lino, muyenera kutenga creatine kwa milungu 5 kangapo pa sabata, ndikudzipatsanso sabata. Mizunguzo imabwereza.
Musaiwale kuti njira iliyonse yolenga chilengedwe iyenera kukhala yopuma. Kuwonjezera pamenepo, ndi bwino kuganizira kuti kutenga mlingo wa magalamu oposa 20 patsiku sikuperekanso zotsatira zina, choncho sizowonjezera kupitirira mlingo uwu.
Funso la nthawi yoti mutenge kulenga ndilo lotseguka panthawi yomwe mungathe kupeza,
Kodi kuphika mlengi?
Creatine ndi yosasunthika komanso yosavomerezeka mu mawonekedwe a madzi, kotero imatulutsidwa ngati ufa. Chovalacho chiyenera kumwa mofulumira mutatha kuphika kapena, mosachepera, mkati mwa maminiti makumi atatu otsatira.
Mwachikhalidwe, cholengedwa chimadulidwa mu madzi kapena madzi, nthawizina pamodzi ndi mapuloteni kapena phindu, zomwe, monga lamulo, zimathandizira kuwonetsera kwa kulenga. Pakudya zakudya zakuthupi pakufunika kulenga, ndikofunikira kuti mukhale ndi zakudya zamagulu, zimapangitsanso kupanga mphamvu.