Ne èse nya creatine la, nuɖuɖu kpeɖeŋutɔ aɖe si ŋutilãtutulawo zãna le kamedefefewɔƒea vaa susu me na wò, alo? Ẽ, nyateƒe aɖe le ŋutinya ma me. Gake ènya be creatine hã le vevie ŋutɔ na wò ahɔhɔ̃ ƒe dɔwɔwɔ nyuie, eye wòna ŋusẽ wò lãmekawo hã? Esia nye nya ɣaɣla si ame geɖe menya o. Eyata mina míaƒo nu tso eŋu tsitotsito eye míaƒo nu tso eŋu egbea ko.
Nuka tututue nye Creatine? Aleke wòle vevie na ŋutilãa?
Kpuie ko la, creatine nye nusi wowɔna le míaƒe ŋutilã me vaseɖe afi aɖe, eye wòle nuɖuɖuwo abe lã kple tɔmelã ene hã me. Eƒe dɔ vevitɔe nye be wòakpe asi ɖe ATP (Adenosine Triphosphate) , si nye dzotsinu vevitɔ si naa ŋusẽ míaƒe ŋutilã ƒe lãmenugbagbeviwo wɔwɔ ŋu.
Bu eŋu kpɔ, ne èkɔ kpekpeme aɖe, lia atrakpui aɖe, alo nèle zɔzɔm le ablɔdzi ko la, ŋusẽ hiã wò lãmekawo. Ŋusẽ sia tsoa molecule aɖe si woyɔna be ATP me. Ðeko wòle abe ɖe ʋu hiã mɔ̃memi hafi wòate ŋu aƒu du ene.
Gake nukutɔe la, míaƒe ahɔhɔ̃ zãa ATP si lolo wu míaƒe lãmekawo sã . Le nyateƒe me la, míaƒe ahɔhɔ̃ zãa ATP ŋusẽ si katã míaƒe ŋutilã wɔna la ƒe akpa enelia (25%)! Ahɔhɔ̃ me lãmenugbagbevi miliɔn geɖe ɖoa dze kple wo nɔewo, bua tame, eye woɖoa ŋku edzi, eye esiawo katã bia ŋusẽ gbogbo aɖe ŋutɔ.
Numekula aɖe si tso Germany ɖe nya sia me nyuie be:
"Creatine le abe 'ami' ene." Ne ahɔhɔ̃a zã ŋusẽ geɖe akpa eye ŋusẽdoƒea ƒuƒlu la, creatine kpena ɖe ame ŋu wògadea eme kaba."
Viɖe kawoe le creatine ŋu na ahɔhɔ̃ ƒe lãmesẽ?
Numekuku siwo wowɔ tso ƒomedodo si le creatine kple ahɔhɔ̃ ƒe lãmesẽ dome ŋu gakpɔtɔ le eƒe gɔmedzedze, gake nusi ŋu woke ɖo vaseɖe fifia la do ŋugbe ŋutɔ.
- Ŋkuɖodzinu kple tamebubu ƒe ŋutetewo dodo ɖe ŋgɔ: Numekuku aɖewo ɖee fia be creatine kpeɖeŋutɔ nono ate ŋu ana ame ƒe ŋkuɖoɖonudzi kple tamebubu kabakaba nanɔ anyi ɣeyiɣi kpui aɖe, vevietɔ le amagbeɖulawo kple ame tsitsiwo gome.
- Alɔ̃madɔmadɔ ƒe nugbegblẽwo dzi ɖeɖe kpɔtɔ: Esia nye nusi le vevie na ame geɖe. Bu eŋu kpɔ, ne míele nu srɔ̃m hena dodokpɔ alo le dɔ wɔm le zãtiƒe la, ele be míadɔ alɔ̃. Ðe ahɔhɔ̃a mewɔa dɔ ŋutɔ le ŋufɔke oa? Le numekuku aɖe me la, esi wona creatine amesiwo mlɔ anyi vaseɖe ŋufɔke la, woƒe ahɔhɔ̃ ƒe dɔwɔwɔ (lé ŋku ɖe nu ŋu, nyametsotsowɔwɔ) nyo wu amesiwo menoe o.
- Nuteɖeamedzi kple blanuiléle dzi ɖeɖe kpɔtɔ: Numekuku aɖewo ɖee fia be creatine ate ŋu akpe ɖe ame ŋu to ahɔhɔ̃a ƒe ŋusẽ dzi ɖeɖe kpɔtɔ me.Ate ŋu akpe ɖe ame ŋu vaseɖe afi aɖe le blanuiléle ƒe dzesiwo dzi ɖeɖe kpɔtɔ me.
- Na ame ƒe hayahaya kabakaba tso ʋuʋudedi/ahɔhɔ̃ ƒe abixɔxɔ me: Ne kamedefefewɔlawo xɔ abi le ta la, creatine ƒe agbɔsɔsɔ si le ahɔhɔ̃a me dzi ɖena kpɔtɔna. Woxɔe se be creatine kpeɖeŋutɔ ate ŋu akpe ɖe ahɔhɔ̃menugbagbeviwo ŋu woagayɔ wo me eye wòana woahaya kabakaba.
Gake ele vevie be míaɖo ŋku esia dzi: Numekuku sia gakpɔtɔ le eƒe gɔmedzedze. Eyata manya wɔ haɖe be woagblɔ be kakaɖedzi le emetsonu siawo ŋu 100% o. Ehiã be woawɔ numekuku geɖe wu ɣeyiɣi didi be woatsɔ aɖo kpe nusiwo ŋu woke ɖo siawo dzi godoo.
Eyata amekae adi be yeazã Creatine?
Le nyatakaka siwo li fifia nu la, atikewɔlawo meɖo aɖaŋu aɖeke be amesiame nano creatine . Gake ƒuƒoƒo aɖewo koŋ ate ŋu aɖe vi geɖe wu tso eme.
| Ha | Nukatae woate ŋu aɖe vi? |
|---|---|
| Ame tsitsiwo | Esi wònye be creatine ƒe agbɔsɔsɔ dzi ɖena kpɔtɔna le ŋutilãa me le dzɔdzɔme nu ne míele tsitsim ta la, esia ate ŋu akpe ɖe ahɔhɔ̃a ƒe dɔwɔwɔ kple lãmekawo ƒe ŋusẽ ŋu. |
| Amagbeɖulawo/Amegbeɖulawo | Esi wònye be lã kple tɔmelã koŋue wokpɔna tsoa creatine me ta la, zi geɖe la, creatine ƒe agbɔsɔsɔ si le amagbeɖulawo si, eyata atike si wotsɔ kpe ɖe eŋu nono ate ŋu aɖe vi wu. |
| Ame siwo zɔa alɔ̃ me enuenu | Ate ŋu akpe ɖe ame ŋu be wòaɖe nyaƒoɖeamenu si alɔ̃madɔmadɔ hena vɛ na ahɔhɔ̃a dzi akpɔtɔ, abe atikewɔsukuviwo, yameʋukulawo, kple dedienɔnɔdzikpɔlawo ene. |
| Fefewɔla siwo le afɔku me be woaxɔ abi le ta | Amesiwo ƒoa kamedefefewo abe rugby kple kɔdada ene ate ŋu akpe ɖe ahɔhɔ̃a ŋu wòahaya le afɔku aɖe megbe. |
Gake le kamedefefe ŋuti nuɖuɖuŋutinunyala aɖe si le Cleveland Dɔdaƒea ƒe nya nu la, kakaɖedzi mele eŋu ko be ele be ame tsitsi si le lãmesẽ me nadze ezazã gɔme atsɔ “akpɔ woƒe ahɔhɔ̃ ta.” Numekukua meɖo afima haɖe o.
Ne èno creatine la, aleke tututu nènoae?
Agbɔsɔsɔme kple eƒe ƒomevi
Numekuku akpa gãtɔ kafui be woazã gram 3-5 gbesiagbe . Ame geɖe susuna be ne yewodze creatine gɔme la, yewohiã ‘agbatsɔtsɔ ƒe agbɔsɔsɔme’ gã si nye gram 20 gbesiagbe. Gake to vovo na lãmeka la, mele vevie na ahɔhɔ̃a ƒe lãmesẽ o. Anyo wu be nàzã gram 3-5 gbesiagbe madzudzɔmadzudzɔe, madzudzɔmadzudzɔe.
Le creatine ƒomevi siwo katã le asi me dome la, Creatine Monohydrate ye nye esi ŋu wowɔ numekuku le wu eye wòɖee fia be nu nyuitɔ kekeake do tso eme . Eyata ne tiatia aɖe le asiwò la, nunya anɔ eme be nàtia esia ƒomevi.
Ðe màte ŋu akpɔ nu asu tso nuɖuɖu ɖeɖeko me oa?
Ŋuɖoɖo kpuiae nye be, ao . Wò ŋutilã wɔa eƒe ɖe, eye lã kple tɔmelã mee nèkpɔnɛ tsonɛ. Gake bu eŋu kpɔ, ne ame si ɖua lã zu numame na la ɖu lã si ade kilogram ɖeka gɔ̃ hã la, creatine sue aɖe koe woakpɔ, si ade gram 1-2. Eyata be nàɖo taɖodzinu si nye gram 3-5 gbesiagbe gbɔ la, ahiã be nànoe abe kpeɖeŋutɔ ene.
Ðe wòle dedie be woazã creatine? Ðe eƒe nugbegblẽ le ame ŋu aɖewo lia?
Creatine nye nunyiame kpeɖeŋutɔ siwo le dedie siwo ŋu wowɔ numekuku le wu eye woda asi ɖe edzi wu le xexeame la dometɔ ɖeka. Le amesi ƒe ayiku le lãmesẽ me gome la, zi geɖe la, agbɔsɔsɔ si wokafu (gram 3-5 gbesiagbe) nono mele dedie o.
Gake, ele be nàɖɔ ŋu ɖo ŋutɔ le esia ŋu:
Ne ayikudɔ si nɔa anyi didi alo aklãdɔ aɖe le ŋuwò la, ele be nàƒo asa na creatine zazã kura. Esia le alea elabena ayikuawo ɖea gbeɖuɖɔ siwo dona ne creatine gblẽ le ŋutilãa me la ɖa. Esia ate ŋu ade agba bubu ayiku siwo gbɔdzɔ xoxo dzi.
Eyata mègadze esiawo zazã gɔme atikewɔlawo ƒe aɖaŋuɖoɖo manɔmee le susu aɖeke ta o.
Nu suesuesue siwo dona tso eme
Ame aɖewo ate ŋu akpɔ ʋuʋudedi, ʋuʋudedi, dɔgbo ƒe ʋuʋu, kple aɖuɖɔtoe, vevietɔ ne wole atike gbogbo aɖewo zãm abe ‘agbatsɔtsɔ ƒe agbɔsɔsɔme’ si míeyɔ va yi ene. Esiawo mebɔ kura ne wole atike suewo zãm, zi geɖe la, gram 3-5 gbesiagbe.
Gbedasi si Wotsɔ Yi Aƒeme
- Creatine nye mɔ̃memi vevi aɖe si naa ŋusẽ menye lãmekawo ɖeɖeko o, ke boŋ ahɔhɔ̃menugbagbeviwo hã.
- Numekuku gbãtɔwo ɖee fia be creatine ate ŋu aɖe vi na nuwo abe ŋkuɖoɖonudzi kple alɔ̃madɔmadɔ ƒe ŋusẽkpɔɖeamedzi dzi ɖeɖe kpɔtɔ ene, gake numekuku geɖe hiã be woatsɔ aɖo kpe esiawo dzi.
- Agbɔsɔsɔ si wokafu be woazãe nye Creatine Monohydrate gram 3-5 gbesiagbe. Mehiã be woano ‘agbatsɔtsɔ ƒe agbɔsɔsɔme’ o.
- Vevietɔ wu: Mègazã creatine ne ayiku alo aklãdɔ aɖe le ŋuwò o.
- Hafi nàzã kpeɖeŋutɔ yeye ɖesiaɖe la, kpɔ egbɔ be yeƒo nu kple wò ɖɔkta hena aɖaŋuɖoɖo, vevietɔ ne èle atike nom na atikewɔwɔ ƒe nɔnɔme bubuwo.
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