Kuze kube yimhla, ukudala enye yezinto eziyimfihlelo eziphambili kwihlabathi lokwakha umzimba. Ngakolunye uhlangothi, kunzima izazinzulu ukuba zichaze indlela yokusebenza kwayo, kwelinye - nawuphi na umdlali owaziyo kwesi sihlomelo uya kuqinisekisa ukusebenza kwayo! Siza kujonga indlela yokusebenzisa kakuhle umdali , kwaye xa kunokunceda.
Ungadla njani umdali?
Kungakhathaliseki ukuba unomdla kwindlela yokudla i-creatine nge powder, isisombululo okanye iifomsules, nokuba kunjani na, kufuneka ukhethe irejimen yokufumana. Kukho ezimbini kuphela:
- I-Scheme eyodwa-yokuvalela, ngaphandle kokulayishwa. Ikuvumela ukuba ulondoloze isongezelelo ngokwakho, ukuba ungadlulanga umthwalo phezu komzimba kwaye uphumelele iziphumo ngokukhawuleza, kodwa ngokuchanekileyo.
- Iskimu ngokulayishwa - kuthatha ukusetyenziswa okuphezulu kwesongezelelo ngokwawo, umthwalo omkhulu emzimbeni, kodwa ngexesha elifanayo ukusebenza kakuhle kunye nokuchaphazeleka ngokukhawuleza emzimbeni.
Nguwuphi kubo okukhethayo - wonke umntu uyazikhethela. Ngezantsi siza kuqwalasela iimpawu zombini kunye nezicwangciso zesibini.
Kungcono kakhulu ukudla umdali - indlela yokuqala
Ngoko, kwizinto eziphambili, ezicetyiswa yikimu leengcali, kufuneka kuthathe u-5-6 g we-creative day. Ngeentsuku xa uya kuqeqesho, isongezelelo kufuneka sifakwe kwi-cocktail ye-protein, i-amino acids okanye i-geyner oyithatha emva koqeqesho. Kucebise ukuba uyiphuze kunye naluphi na uphuzo olunomsoco, mhlawumbi ngejusi. Ngeentsuku zokuphumla, i-creative isithathwa ngengxenye yentsasa yezinye ezemidlalo yokutya.
Le khosi kufuneka iqhubeke neenyanga ezi-2, emva koko kufuneka kuthathe ikhefu kwiiveki ezingama-3-4. Emva koko, ukuba ufuna, ikhosi ingaqhubeka.
Ndingayidla njani i-creatine ngomthwalo?
Kule meko, injongo kukunyusa umzimba ngokudala. Yingakho iveki yokuqala kuthatha ama-gram e-5 phakathi kokutya (amaxesha amane ngosuku). Ungakulibala ukuba kwiintsuku oya kuzo uqeqesho, enye yeenkonzo kufuneka ibe ngexesha emva kwemizuzu eyi-15-30
Njengoko kwimeko yangaphambili, thabatha umveliso kunye nezinye izondlo zentlalo kunye nokusela ngesiselo esiphunga. Kubalulekile ukuba ukhumbule ukuba yonke into yokudalwa yendalo kufuneka ihambisane nokusetyenziswa okungenani 1 inkomishi yamanzi.
Ekupheleni kweveki yokuqala, ukunciphisa umthamo ngokukhawuleza ukuya kwi-2 g ngosuku kwaye uthathe ixesha elilodwa kuphela ngosuku - mhlawumbi kusasa okanye emva koqeqesho. Le khosi kufuneka ihambe enye, kwaye idlule malunga neenyanga 1, emva koko kuthatha iiveki ezi-3-4 zokuphumla nokuphuka.
Izifundo zakutsha zibonise ukuba umzimba awukwazi ukufumana izinto ezingaphezulu kwelingama-5-7 g we-creatine. Ngaloo ndlela, imfuneko yokukhuphela ibuzwa.