He aha te creatine me pehea ki te tango i reira

Whakahoki i te pātai: "He aha te creatine" pea e kore e kia iti ki nga kupu, e ko te reira noa te tāpiritanga hākinakina. Tuatahi, kua whakaaro ai, ki te kahore te tino rongonui, ko tetahi o te hunga. Tuarua, Ko te tino rawa whai hua te tāpiri, whakapumautia nei te kore anake i kaitäkaro engari ano hoki nga hua o maha akoranga. Ki te ako ki te tango i creatine me ona pānga i runga i te tukuna tinana parau te whakaputanga.

Hoki te tīmatanga - he hītori iti. whakatuwheratia e ahau tenei taonga pūtaiao French i roto i 1835. Kua kitea te reira i matua i roto i te kai whero. hua waihanga creatine te noatia i roto i te repe taiaki, ate me te tākihi. Ko te rauemi tīmata hoki reira ko nga waikawa amino glycine, methionine, arginine. Me kï reira e ahu tangata srednestaticheskogo ki te whakapau ake ki e rua karamu o creatine ia. Na e whakakiia tenei taonga parekura ki kai, me i tona production i roto i te rauropi tangata.

Ko te kupu kei roto free kaiao creatine e pā ana ki 40 ōrau, me 60% - he creatine. E matua hiahia i roto i te mea creatine rite te tāpiritanga hākinakina matou. te āwhina ratou ki te whakapiki ake i rakau o enei matū whakarato ora o adenosine triphosphate - ATP. I roto i te meka, fariiraa o enei tāpiritanga whakapiki i te mahi uaua pēnei i te mana tiaki. Ko te tino nui i roto i te mahi o te mahi nui-kaha tenei.

Te nuinga o te rangahau tā te whakamahi o te creatine monohydrate. I roto i tenei pūhui e whai pānga ana te muingota o te whakauru kaha ki te rāpoi ngota wai. Kei te pai whenumi tāpiritanga ka ngā ki warowaihā te riro te reira. whakapumautia tenei e rave rahi akoranga. Na, ki te pātai o te mea creatine (tāpiri hākinakina), ka taea e hoatu e koe te whakahoki e whai ake nei: te auraa meinga whakakī (hua) i roto i tuatapaparaa intramuscular ATP.

Kua Creatine kua whakamahia pai i roto i te faaho'iraa mai o ATP. Ko tōna ihirangi i roto i te tinana tangata, ko te nui iti iho i te rāhui pea taea. Mōrahi i uru ki te kai taonga ki creatine. I roto i tahuri, i te nui haere kaha o te tinana, pērā i te whanaketanga o te waikawa diphosphoric adenosine - ADP. Ko hoki reira ngā e whakapiki i te tāpiritanga hākinakina whakaaro taumahinga uaua i roto i te haaputuputuraa o glycogen.

He nui hoki te pūnaha Cardiovascular ki kore whakarato hāora tenei āhuatanga. Kua whakaaturia ngā maha e hiahiatia glycogen (whakakiia ratou) mo te huinga o te uaua papatipu me te ora. Creatine uhinga a tetahi uiraa: "E te kaipara o ia huarahi, tenei tua?" Kia mohio ki te reira e te huarahi o te whakauru kaha hanga reira hauarea mo te hunga kaitäkaro e mahi whakangungu manawanui.

Ko reira taa'eraa e kua tutuki nga hua pai kaitäkaro piri ki te kaimangatanga. Porohita creatine kore e tano e roa. I roto i te meka, kua whakaaturia te nuinga o ngā rangahau te whai huatanga o moni i roto i te wiki tuatahi o te whakamahi, me te kore o te tino ahunga whakamua i roto i te taimaha i whakaritea, me te tupu hua i roto i te heke mai.

Ka taea te i titiro te huringa pai rite tetahi e kore nei e nui wha wiki o tāpiringa hākinakina. auraa te reira i tuhi ake he mahere kai mo te wiki tuatahi e toru o tango creatine. horopeta tuatahi tatau e whai ake: 0.4 karamu ia manokaramu o papatipu kahore kiko ngako. Kaitäkaro riro nei i te nui rawaka o te pūmua kai, me te wā kai kai whero, kia tutu te horopeta i runga.

Kei te korero te reira i taua taua pota o creatine me i tona fariiraa, tenei whakaputanga, Heoi, kua he āhua pono mōhiohio. Hoki tohutohu atu taipitopito i runga i te pūtake takitahi e taea te whiwhi i ngaio e hāngai ana.