Yadda ake shan karin halitta

Wadatacce

• Yadda ake shan creatine
• 1. Karinwa na tsawon wata 3
• 2. plementari tare da obalodi
• 3. Karin Cyclic
• Menene halittar halitta?
• Tambayoyi gama gari
• 1. A wane lokaci na rana ake bada shawarar a sha halitta?
• 2. shan halittar halitta cutarwa ne a gare ku?
• 3. Shin halitta kiba ce?
• 4. Shin ana iya amfani da sinadarin creatine don rage kiba?
• 5. Shin halittar halitta lafiyayye ne ga tsofaffi?

Creatine kayan abinci ne wanda yawancin 'yan wasa ke cinyewa, musamman' yan wasa a ɓangarorin haɓaka jiki, horar da nauyi ko wasanni waɗanda ke buƙatar fashewar tsoka, kamar su gudu. Wannan ƙarin yana taimakawa wajen samun ƙarfin jiki, yana ƙaruwa da diamita na zaren tsoka da haɓaka aikin jiki, yana kuma taimakawa wajen rigakafin raunin wasanni.

Creatine wani sinadari ne wanda kodan, pancreas da hanta suka samar dashi ta wata hanya, kuma shine yake samun amino acid. Ana iya ɗaukar kari na wannan mahaɗan na kimanin watanni 2 zuwa 3, a ƙarƙashin jagorancin likita, masanin abinci mai gina jiki ko masanin kimiyyar abinci mai gina jiki, ya bambanta gwargwadon aikin gyara tsakanin 3 da 5 g kowace rana gwargwadon nauyi da kuma iyakantaccen lokaci

Yadda ake shan creatine

Dole ne a yi ƙarin halitta a ƙarƙashin jagorancin likita ko masaniyar abinci mai gina jiki kuma dole ne ya kasance tare da horo mai ƙarfi da isasshen abinci mai gina jiki ta yadda zai yiwu a fifita ƙaruwar ƙwayar tsoka.

Ana iya ɗaukar abubuwan haɓaka na halitta a cikin hanyoyi daban-daban 3, kuma duk na iya samun fa'ida cikin haɓaka ƙwayar tsoka, wato:

1. Karinwa na tsawon wata 3

Inearin halittar halitta tsawon watanni 3 shine mafi amfani, tare da amfani da gram 2 zuwa 5 na creatine a kowace rana tsawon watanni 3 ana nunawa, to ana bada shawara a tsaya na tsawon wata 1 don a sake fara zagayowar daga baya, idan ya zama dole.

2. plementari tare da obalodi

Inearin kirkirar halitta tare da obalodi ya ƙunshi ɗaukar nauyin 0.3 g / kg a cikin kwanaki 5 na farko, rarraba jimillar kashi 3 zuwa 4 sau a rana, wanda ya fi dacewa da jijiyoyin jijiyoyi.

Bayan haka, ya kamata ku rage nauyin zuwa gram 5 kowace rana tsawon makonni 12, kuma amfani da creatine ya kamata koyaushe ya kasance tare da horo na nauyi na yau da kullun, wanda ya fi dacewa ya zama jagorar ƙwararrun masu ilimin motsa jiki.

3. Karin Cyclic

Wata hanyar da za'a bi don yin creatine shine na cyclically, wanda ya kunshi shan gram 5 a kowace rana na kimanin sati 6 sannan shan hutun sati 3.

Menene halittar halitta?

Kirkirar wani kari ne mai arha wanda za'a iya amfani dashi don dalilai daban-daban, ana hidimtawa:

• Bayar da kuzari ga zaren tsoka, guje wa gajiya ta tsoka da fifita horo mai ƙarfi;
• Sauƙaƙe dawo da tsoka;
• Inganta aiki yayin motsa jiki;
• Volumeara ƙarar tsoka, saboda yana inganta tarin ruwa a cikin sel;
• Bunƙasa riba mai ɗimbin tsoka.

Baya ga samun fa'idodi masu alaƙa da motsa jiki, wasu nazarin kuma suna nuna cewa halittar tana da aiki na kwayar halitta, hanawa da rage tsananin cututtukan da ke haifar da cututtukan jijiyoyin jiki, kamar cutar Parkinson, cutar Huntington da dystrophy na jijiyoyin jiki.

Bugu da ƙari, wannan ƙarin na iya samun sakamako mai fa'ida da fa'ida yayin amfani da shi azaman ci gaba don magance ciwon sukari, osteoarthritis, fibromyalgia, cerebral and cardiac ischemia and depression.

Dubi abin da za ku ci kafin da bayan horo ta kallon wannan bidiyo daga masaninmu na gina jiki:

Tambayoyi gama gari

Wasu tambayoyin gama gari game da amfani da halittar sune:

1. A wane lokaci na rana ake bada shawarar a sha halitta?

Ana iya shan kwayar halitta a kowane lokaci na rana, saboda tana da tarin abubuwa a jiki kuma ba ta nan take, don haka babu buƙatar ɗaukar ƙarin a wani takamaiman lokaci.

Koyaya, don samun ƙarin fa'idodi, ana ba da shawarar cewa a ɗauki maƙarƙashiya bayan horo tare da babban glycemic index carbohydrate, don haka ana samar da ƙwanƙolin insulin don haka jiki zai iya ɗauka cikin sauƙi.

2. shan halittar halitta cutarwa ne a gare ku?

Shan kwayar halitta a cikin allurai da aka ba da shawara ba cutarwa ce ga jiki ba, tunda magungunan da aka bada shawarar suna da rauni sosai, wanda ke nufin cewa babu isasshen nauyin nauyin kodan ko hanta.

Koyaya, hanya mafi aminci don ɗaukar halittar shine ta hanyar lura da likita ko masaniyar abinci, saboda yana da mahimmanci a mutunta ƙa'idojin da doka ta bada shawara akai-akai da kuma kimanta tasirin su a jiki. Bugu da ƙari, yana da mahimmanci waɗanda ke yin motsa jiki su sami wadataccen abinci, wanda ke ba da tabbacin cika ƙarfin kuzari da kuma gyara murmurewar tsokoki.

Mutanen da ke da matsalar koda ko hanta ya kamata su tuntubi likitansu kafin su ci wannan ƙarin.

3. Shin halitta kiba ce?

Halittar gabaɗaya baya haifar da ƙimar kiba, duk da haka, ɗayan tasirin amfani da shi shine kumburin ƙwayoyin tsoka, wanda ke haifar da tsokoki yin kumburi, amma ba lallai bane ya kasance da alaƙa da riƙe ruwa. Koyaya, akwai wasu nau'ikan halitta wadanda suke da wasu abubuwa wadanda suka hada da halittar, kamar su sodium, misali, wannan abun shine yake da alhakin riƙe ruwa.

Don haka, yana da mahimmanci likita ko mai gina jiki sun nuna halitta, kuma yakamata a sha kamar yadda aka umurta, ban da kula da layin samfurin.

4. Shin ana iya amfani da sinadarin creatine don rage kiba?

A'a, ana nuna halitta don ƙara ƙarfin tsoka da ƙarfi, saboda haka haɓaka aikin jiki kuma, sabili da haka, ba da shawarar don asarar nauyi ba.

5. Shin halittar halitta lafiyayye ne ga tsofaffi?

Shaidun kimiyya da suka danganci amfani da halittar halitta ta tsofaffi suna da iyaka, duk da haka, bisa ga wasu nazarin, ba ya haifar da guba, hanta ko koda da kuma, sabili da haka, Societyungiyar Kula da Wasannin Wasanni ta Duniya tana ɗaukar amintaccen amfani.

Koyaya, abin da ya fi dacewa shine a nemi shawarar masanin abinci mai gina jiki don a samu cikakken kimantawa kuma a tsara tsarin abinci mai dacewa da bukatun mutum, baya ga lissafin adadin da lokacin da ya kamata ayi amfani da halittar cikin aminci.