Sebopeho (aminocabonic acid) ke mohloli oa matla le motsoako o nang le phello e ntle boleng ba mesifa, e eketsa matla le mamello. Ho lumeloa hore 'mele o na le karolelano ea 100-140 g ea ntho eo, 95% ea eona e fumanehang ka har'a mesifa mahala le ka mofuta oa phosphate.
E hlophisitsoe le ho nka karolo ha glycine, arginine le methionine, ho theha mochini oa amino acid. Hoo e ka bang 2 g e tla le lijo ka letsatsi, haholo-holo ka litlhapi le nama. Bakeng sa baatlelete ba kenang lipapaling tsa matla (ho aha 'mele, crossfit le ba bang), sena ha sea lekana. Litekanyetso tse ling mefuteng e joalo ea tokollo joalo ka phofo ea creatine, matlapa kapa li-capsules li eketsa phello ea koetliso le ho potlakisa ts'ebetso ea ho theola boima ba 'mele (ho chesa mafura).
Mefuta e nepahetseng ea ho amohela
Bakeng sa ho monya hamolemo, creatine monohydrate (monohydrate) kapa hydrochloride e nkuoa hammoho le lisebelisoa tse ling tsa lipapali - li-cocktails tse nang le protheine, li-gainer kapa li-aminocarboxylic acid - bonyane 5 g likhethong ka bobeli tse ka tlase. O ka kopanya creatine ka morara, apole le lero la ciliegia. Haeba ho se na lero le tsoekere, tsoekere e qhibilihisitsoeng ka metsing ea lumelloa.
Ha ho download
Morero o khothalletsoang.
- The lethal dose ea letsatsi le letsatsi ke 5-6 g,
- Matsatsing a koetliso, 'mele o sebelisoa kamora ho ikoetlisa. Nakong ea phomolo - hoseng.
- Kamohelo ke likhoeli tse 2, nako ea khefu ke khoeli e le 'ngoe.
Morero ona o lebisa ho keketseho e hlokomelehang ea boima ba mesifa le matšoao a matla.
Ka ho kenya
Bekeng ea pele, qala ka 5 g ea creatine makhetlo a 4 ka letsatsi lipakeng tsa lijo (ka matsatsi a boithapollo, e 'ngoe ea litšebeletso e boima ho e nka kamora ho ikoetlisa). Kamora matsatsi a 5, litekanyetso li fokotsehile ho isa ho 2-3 g, e nkuoe makhetlo a 1 ka letsatsi kamora koetliso kapa hoseng matsatsing a phomolo. Nako ea kamohelo le khefu - khoeli e le 'ngoe.
Maemo a mesifa ea 'mele a lula a phahame esita le libeke tse 12 kamora litekanyetso tsa tlhokomelo.
Haeba litekanyetso tse tloaelehileng li sa tšoanele moatlelete (ba qalang, ectomorphs, bacha, banana), mokhoa ka mong oa ho bala sebōpeho o tla ba ka tsela e latelang:
- 300 mg / kg - nakong ea ho kenya;
- 30 mg / kg - nakong ea tlhokomelo.
Baesekele
E na le mekhahlelo e meraro (litekanyetso li baloa bakeng sa moatlelete ea boima ba lik'hilograma tse 100):
- Ho nka 5 g ea creatine hoseng ka mor'a lijo tsa hoseng, 5 g pele le chelete e lekanang nakong ea lihora tse 3 kamora koetliso. Tse 10 tse setseng (5 + 5) li nkuoa hammoho le se atlehileng - mantsiboea kapa hoseng.
- Matsatsi a mararo aminocarboxylic acid ha e nkuoe.
Nakong ea libeke tse 8, ho na le phapanyetsano ea matsatsi a 3 a ts'ebeliso le matsatsi a 3 a ho ithiba. Qetellong, ho kgothaletswa ho nka khefu ea matsatsi a 7 ho tsoa koetlisong (nako eo e seng ea koetliso). Matsatsing a mararo a ho qetela a phomolo, o tlameha ho qala ho nka creatine hape.
Morero oa libaesekele o ikemiselitse ho netefatsa ho ts'oaroa hoa sebōpeho se phahameng le ho fihlella khatello ea ona e eketsehileng ho li-myocyte, ntle le tšitiso e ka bang teng ea mekhoa ea lipalangoang. Empa ba bangata ba nka morero o hlalositsoeng kaholimo e le o fosahetseng.
Tekanyetso e tlase
Tekanyo e tlase ea sebōpeho (0.03 g / kg kapa 2 g / letsatsi) e bonts'a ts'ebetso e tlase haholo mabapi le ho fumana boima ba mesifa kapa ho eketsa matla. Ka hona, lingaka tsa lipapali le bakoetlisi ha ba khothaletse mofuta ona oa tlatsetso.
Kamohelo ha ho omisoa
Hore na o tla nka 'mele nakong ea ho omisa kapa che ho ho moatlelete ho etsa qeto ka bonngoe kapa le mokoetlisi.
Nahana ka melemo le likotsi.
Vs
Keketso, e tlatsetsang ho bolokeng metsi ka har'a lisele tsa mesifa nakong ea ho omisa, e khothaletsa ho felloa ke metsi 'meleng, ho amang hampe bophelo ba semathi.
Ka morao
Baatlelete ba bang ba hlokomela keketseho ea matla le mamello ha ba ntse ba nka 5 g ea creatine hammoho le liprotheine tse sisinyehang le mafura a mafura.
Melemo e nepahetseng
Ha ho na 3.5 g ea tlatsetso e ka kenang ka letsatsi le semathi se boima ba 70 kg ka sekhahla sa 50 mg / kg. Ntho e feteletseng e ntšoa ke liphio. Ka hona, ka boima ba lik'hilograma tse 120 ho feta 6 g, ho nka tlatsetso ha ho na thuso.
Ha ho ratehe ho sebelisa lisebelisoa tsa lijo pele u robala ka lebaka la ts'ebetso ea matla a 'mele.
Ka moroto le serum ea mali, creatine e khethoa ke mokhoa oa kinetic o sebelisa li-reagents tsa DDS.
Nako ea ho nka
Nako e ntle ea ho nka sebōpeho ke metsotsong ea pele kamora ho qeta ho ikoetlisa, joalo ka ha liphetoho tsa 'mele ho metabolism li kenya letsoho ho sena. Tšebeliso ha u ikoetlisa ha e khothalletsoe.
Li-myocyte li qobelloa ho sebelisa lisebelisoa ts'ebelisong ea ntho, e thibelang ho phethahala ha maemo a 'mele. Matsatsing a phomolo, komponeng e kenella hantle hoseng, eo, kamoo ho bonahalang, e ratoang ke kholo ea hormone, eo mahloriso a eona a eketsehang hoseng.
Seo u lokelang ho se nka
Insulin ke hormone e khothalletsang ho monya li-amino acid le tsoekere ke li-myocyte. Ho tla ba molemo ho matlafatsa sephiri sa ntho ena ka ho sebelisa 10-20 g ea lik'habohaedreite tse potlakileng (lero), 20-30 g ea protheine e potlakileng (whey protein itšehla) kapa 5-15 g ea li-amino acid (ho kenyeletsoa le glutamine). Hormone ea kholo, thyroxine le anabolic steroids le tsona li na le phello ea anabolic.
Mabenkele a ikhethang a rekisa sebōpeho ka mekhoa ea lipalangoang e seng e entsoe Ka nako e ts'oanang, ho thibela ho felloa ke metsi 'meleng ho bakoang ke tšebeliso ea litlatsetso tse nang le "creatine", ho kgothaletswa hore o noe tlatsetso ea lijo ka metsi a mangata (5 g / 250 ml).
Ho bohlokoa ho hopola hore ha ho joalo tlatsetso e lokela ho tsoakoa le ho lumelloa ka nako e le 'ngoe:
- ka lino-mapholi tse chesang (mocheso o phahameng o kenya letsoho tšenyehong ea ntho);
- lebese (casein e sitisa ho monya 'mele);
- kofi (ketso ea caffeine e ts'oana le casein).
Ho qoba liphoso tse ka bang teng ts'ebelisong ea aminocarboxylic acid, ho kgothaletswa ho ithuta ka hloko litaelo tsa ts'ebeliso ea tlatsetso ea lijo.
Nako ea kamohelo
Boholo ba baatlelete le bakoetlisi ba lumela monyetla oa ho sebelisa sebopuoa khafetsa, leha baatlelete ka bobona ba hlokomela, kamora likhoeli tse ka bang 2 tsa ho ja letsatsi le letsatsi, phokotso e hlakileng ea kutlo ea mesifa ea mesifa. Ho thibela ho fokotseha ha ts'oaetso ea li-myocyte, ho kgothaletswa ho etsa thupelo ea libeke tse 6, e fetoloang le khefu ea libeke tse 4.
