Creatine ndi mankhwala omwe amapanga mwachindunji mphamvu zamagetsi mumaselo ndi mitsempha ya mitsempha. Kukhalapo kwake m'thupi lathu kunaululidwa zaka 160 zapitazo. Cholengedwa chimapangidwira mu impso, chiwindi ndi kapangidwe, ndiye kupyolera mwazi kumaperekedwa ku minofu. Koma kale minofu imayisunga ndikuigwiritsa ntchito ngati magwero amphamvu. Cholengedwa ndi chofunika kwa ife panthawi iliyonse yogwira ntchito, kayendetsedwe ka thupi, ndipo, kawirikawiri, kukhalako.
Creatine imatchedwanso malo osungira magetsi a thupi lathu, kapena mafuta a minofu. Chimawonjezera mphamvu ndikulimbikitsa kwambiri. Pamene zimapangidwa ndi thupi lathu, zimatulutsa mphamvu. Kwachilengedwe chomwe chikufunika, chimadziwika bwino kwa othamanga. Ndipotu, ndizo zomwe zimapangitsa kuti minofu ikhale yofunikira kwambiri.
Ambiri mwa Mlengi timapeza kuchokera ku chakudya. Ndipo pamene tipeza zambiri, thupi lathu limapereka mphamvu. Koma, kotero zimapangidwa mwachibadwa kuti pafupifupi chiwerengero cha cholengedwa, chomwe chimapangidwira mu thupi la munthu, ndi 2 magalamu patsiku.
Izi ndi zokwanira kwa moyo wamba, koma kuti kukwaniritsa zozizwitsa sikukwanira. Ndichifukwa chake kulenga kumagwiritsidwa ntchito ngati mawonekedwe a biologically achulukidwe mwa anthu omwe amachita masewera, makamaka mukumanga thupi.
Izi zimachokera ku ntchito ina ya kulenga - imachedwetsa madzi ndikuwonjezera mphamvu ya maselo a minofu. Chifukwa cha izi, minofu imawoneka okongola komanso ikuwoneka bwino. Chifukwa chake, mwa othamanga, mlengalenga amagwiritsidwa ntchito popindulitsa minofu. Chinthu chinanso cha kulenga mthupi lathu ndicho chifukwa cha chotulutsa lactic acid. Koma izi ndi zomwe zimayambitsa kutentha kwa minofu, pamene tikuchita masewera olimbitsa thupi kwa nthawi yayitali kapena ntchito yosadziwika. Momwemonso, kulenga kumathandizira kuti abwerere mofulumira pambuyo pa maphunziro komanso kuti ayambe kuchita masewera olimbitsa thupi.
Creatine imatchedwanso kuti adjuvant yolemera. Izi zimatsimikiziridwa ndi kufufuza kwa asayansi a ku America. Poonjezera kupambana kwa maphunziro mothandizidwa ndi kulenga, pali kutentha koyambirira kwa maselo a mafuta ndi kuchepa kwa thupi.
Mlengi amapezeka kuti?
Monga tanenera kale, Mlengi timapeza chakudya. Koma osati ndi aliyense. Pali mankhwala omwe ali ndi zinthu zamtundu wapamwamba. Ndikofunika kudziwa ochita masewera okha, komanso anthu omwe akutsogolera miyoyo yogwira ntchito. Nchifukwa chiyani timafunikira kulenga, tinatsimikiza. Ndipo samasowa othamanga okha. Tsopano pang'ono ponena za komwe kuli. Ndipotu, kuonjezera mphamvu, ndibwino kugwiritsa ntchito magwero a chilengedwe.
Mlengi wochuluka kwambiri ali ndi zida zanyama: nsomba, nyama, mkaka. Mwachitsanzo, kuti mupeze 2 magalamu a creatine, muyenera kudya hafu ya kilo ya ng'ombe, kapena magalamu 400 a nkhumba, kapena magalamu 600 a cod, kapena 200 magalamu a herring. Inde, pogwiritsa ntchito mankhwala, chilengedwe chimakumbidwa bwino. Koma tsopano zikuwonekeratu chifukwa chake amuna amachita nawo masewera olimbitsa thupi, kotero adadalira nyama. Koma kudzaza chakudya cha creatine ndi kuphunzitsa mwamphamvu, mukufunikira kudya kwambiri. Choncho, chilengedwe chimagwiritsidwa ntchito nthawi zambiri monga chowonjezera mu mawonekedwe ake oyera. Amene safuna kumanga minofu, mtundu uwu wa kulandiridwa kwachilengedwe kwa chirichonse.
Inde, ambiri a ife timakhala moyo wosakhalitsa. Choncho, thupi silisowa mphamvu zambiri ndipo, motero, palibe chofunikira cha kulenga. Pambuyo pake, ntchito ya kulenga imachitika mogwirizana ndi kuchita mwakhama.
Ngakhale, cholengedwa chikugwirizanitsidwa ndi theka lachimuna, kwa amayi, kumwa kwake sikungakhale kopanda phindu. Kafukufuku wa sayansi wasonyeza kuti zotsatira za kulenga pa thupi la anthu ndi zovuta kwambiri kuposa momwe zimakhudzira thupi lachikazi.
Koma, pogwiritsa ntchito kulenga kuti apange chiwerengero, ndi bwino kukumbukira kuti ngakhale kwa othamanga ndi mphamvu yogwira ntchito, kuwonjezera pa kulenga kungapangitse zotsatira . Ndipo madokotala amalimbikitsa kuti mupereke thupi lanu ndi creatine yowonjezera pokhapokha ngati mukuphunzira mwakhama.