Ne èyi kamedefefewɔƒe alo ƒo kamedefefe la, ɖewohĩ èse ŋkɔ "Creatine" kpɔ. Ðewohĩ xɔ̃wòwo le ezãm. Ame geɖe susuna be esia nye nu wɔwɔe ƒomevi aɖe si wosusu be ena lãmekawo lolona. Gake le nyateƒe me la, creatine nye nusi míaƒe ŋutilã wɔna le dzɔdzɔme nu eye wònaa ŋusẽ mí. Eyata egbea, mina míaƒo nu tso nusi creatine nye, ɖe wònyo na ŋutilã be wòano abe kpeɖeŋutɔ ene, nusi dzɔna ɖe edzi, kple nusiwo wòle be nànya hafi azãe ŋu.
Kpuie ko la, nukae nye creatine?
Bu wò lãmekawo abe ʋu ene. Ʋu sia hiã ami hafi wòate ŋu azɔ. Nenema kee míaƒe lãmekawo hã hiã ŋusẽ hafi woate ŋu awɔ dɔ, vevietɔ ne míele kame dem. Creatine nye dzɔdzɔme mɔ̃memi si naa ŋusẽ míaƒe lãmekawo enumake. Ele abe ŋusẽdzraɖoƒe aɖe na wò fon ene. Ekpena ɖe míaƒe lãmekawo ŋu wowɔa dɔ atraɖii, ɖeɖi metea mía ŋu o.
Míekpɔa creatine si míaƒe ŋutilã hiã la ƒe afã lɔƒo tso nuɖuɖu siwo míeɖuna me, vevietɔ nuɖuɖu siwo me protein sɔ gbɔ ɖo.
- Lã dzĩ: abe nyilã kple haƒoƒo ene.
- Ƒumelãwo: Nuwo abe tɔmelã kple ƒumelãwo ene.
- Lãwo ƒe notsi: Abe nyi ƒe notsi kple gbɔ̃ ƒe notsi ene.
Afã mamlɛa dzɔna le míaƒe ŋutilã me, vevietɔ tso míaƒe aklã, ayiku, kple dɔgbo me. Creatine sia ƒe 95% yia míaƒe ƒunukpeƒewo. Susu susɔea yia dzi, ahɔhɔ̃, kple lãmeka bubuwo gbɔ.
Tsɔ kpe ɖe dzɔdzɔmemɔnu siawo ŋu la, creatine kpeɖeŋutɔ siwo wowɔ hã li. Ame siwo dea kame geɖe alo womekpɔa creatine si sɔ tso woƒe nuɖuɖu me o ye zãa esiawo. Woate ŋu ano esiawo abe atikekuiwo, atikekuiwo, atikekuiwo, kple tsi ene.
Ðe wòle dedie ŋutɔŋutɔ be woano creatine abe kpeɖeŋutɔ enea?
Esia nye nyabiase si le ame geɖe si. Numekukuwo ɖee fia be zi geɖe la, creatine nono le agbɔsɔsɔ nyuitɔ me le dedie na ame tsitsi siwo le lãmesẽ me. Gake nɔnɔme aɖewo li siwo me masɔ be woanoe kura o .
Nu vevitɔe nye be hafi nàdze creatine-tike zazã gɔme le susu aɖe ta la, ele be nàƒo nu kple wò ɖɔkta godoo eye nàdi aɖaŋuɖoɖo.
Creatine nono ate ŋu anye afɔku ne nɔnɔme siwo gbɔna le ŋuwò:
- Ne èfɔ fu alo nèle no nam.
- Ne suklidɔ le ŋuwò.
- Ne ayikudɔ le ŋuwò.
- Ne aklãdɔ le ŋuwò.
- Ne tagbɔdɔléle aɖe abe tagbɔdɔléle ene le ŋuwò la, creatine ate ŋu ana dzesiawo nagagblẽ ɖe edzi.
Eyata mèganɔ te ɖe nusi ame bubuwo gblɔ alo nusi kamedefefewɔƒea gblɔ dzi azã atike siawo o. Gbã la, yi ɖɔkta gbɔ eye nàkpɔ egbɔ be esia sɔ na wò ŋutilã.
Ðe creatine tua lãmeka ɖo nyateƒea?
Esia nɔ te ɖe ƒe si nèxɔ kple kamedede si ƒomevi nèwɔna dzi. Numekukuwo ɖee fia be sɔhɛ siwo xɔ tso ƒe 18 va ɖo ƒe 30 siwo wɔa kpekpeme kɔkɔ edziedzi, abe creatine nono ene, ate ŋu akpe ɖe wo ŋu woatu lãmekawo ɖo.
Gake kpeɖodzi si sɔ gbɔ meli si agblɔ nenye be creatine kpɔa ŋusẽ ma ke ɖe amesiwo xɔ wu ƒe 65 alo amesiwo ŋu dɔléle siwo nana lãmekawo gbɔdzɔna dzi o.
Eyata aleke creatine wɔa dɔ le ŋutilãa me?
Ele bɔbɔe: Ne míeno creatine la, eyia míaƒe lãmekawo me eye wòkpena ɖe wo ŋu wowɔa ŋusẽ molecule si woyɔna be `ATP (Adenosine Triphosphate).` ATP nye ŋusẽtsoƒe enumake le míaƒe lãmenugbagbeviwo me. Ele abe batri si naa ŋusẽ ʋu ƒe mɔ̃ ene. Wozãa ATP sia ne èhiã ŋusẽ enumake, abe ne èkɔ kpekpemewo alo le du dzi sesĩe ene. Nusi creatine wɔnae nye be wònana ATP ƒe agbɔsɔsɔ sia mevɔna kabakaba akpa o.
Tsɔ kpe ɖe esia ŋu la, viɖe bubu geɖewo hã le creatine ŋu:
- Lãmetsiwo ƒe Gbɔdzɔe: Ne míele kame dem la, míaƒe lãmekawo gblẽna. Ne wogbugbɔ nusiawo tu la, míaƒe lãmekawo tsina. Creatine kpena ɖe ame ŋu wòdzraa nusiwo gblẽ sia ɖo kaba .
- Anabolic Hormones ƒe Dzidziɖedzi: Esiawo nye lãmetsi siwo kpena ɖe ŋutilãa ŋu wòtsina hedzraa lãmenugbagbeviwo ɖo. Kpɔɖeŋu aɖewoe nye insulin kple testosterone.
- Kpekpeɖeŋunana ahɔhɔ̃a ƒe dɔwɔwɔ: Numekuku aɖewo ɖee fia be creatine ate ŋu akpe ɖe ame tsitsiwo hã ŋu be woaɖo ŋku nu dzi ɣeyiɣi kpui aɖe eye woabu tame.
Viɖe kple nugbegblẽ kawoe le creatine zazã me?
Abe nusianu ene la, akpa nyui kple vɔ̃ siaa le creatine ŋu. Mina míakpɔ esiawo nyuie le kplɔ̃ dzi.
| Viɖewo | Nusiwo gblẽ le eŋu / Nusiwo wògblẽna le ame ŋu |
|---|---|
| Dɔwɔwɔ kple ŋusẽ si dzina ɖe edzi le kamedede me. | Kpekpeme ƒe dzidziɖedzi le tsi ƒe léle ɖe ŋutilã me ta. |
| Ekpena ɖe lãmekawo ƒe tsitsi ŋu. | Taɖuame kple taɖuame. |
| Haya kabakaba le kamedede megbe. | Aɖuɖɔtoe kple ʋuʋudedi. |
| Tsikuɖiɖi kple lãmekawo ƒe gbegblẽ dzi ɖeɖe kpɔtɔ. | Dɔgbo ƒe vevesese kple aɖuɖɔtoe. |
| Ate ŋu akpe ɖe ame tsitsiwo ƒe ahɔhɔ̃ ƒe dɔwɔwɔ ŋu vaseɖe afi aɖe. | Fifia si gbɔ eme. |
Menye amesiamee xɔa nugbegblẽ siawo o. Azɔ hã, ne èto esiawo dometɔ ɖeka alo esi wu nenema me la, àte ŋu akpɔ wo gbɔ to agbɔsɔsɔ si nènona dzi ɖeɖe kpɔtɔ kple ekaka ŋkeke bliboa me. Gake anyo wu be nàƒo nu kple wò ɖɔkta enumake.
Nukae adzɔ ne èdzudzɔ creatine zazã?
Ne èdzudzɔ creatine nono la, wò ŋutilã me creatine ƒe agbɔsɔsɔ atrɔ ava nɔ abe tsã ene vivivi le kwasiɖa ʋɛ aɖewo megbe. Wò ŋutilã ayi edzi anɔ creatine wɔm le dzɔdzɔme nu. Ke hã, àte ŋu ade dzesi tɔtrɔ suesuesue aɖewo.
- Ðeɖiteameŋu ƒe seselelãme (Ðɖiteameŋu) .
- Lãmetsiwo ƒe lolome dzi ɖeɖe kpɔtɔ aɖewo
- Lolo dzi ɖeɖe kpɔtɔ vie
- Sese le eɖokui me be ŋusẽ si nɔ ye ŋu tsã la bu le kamedede me
Gake ne èyi edzi le kame dem nyuie la, àte ŋu alé ŋusẽ kple lãmeka siwo nètu ɖo le ɣeyiɣi aɖe megbe la me ɖe asi tɔtrɔ boo aɖeke manɔmee.
Gbedasi si Wotsɔ Yi Aƒeme
- Creatine nye ŋusẽtsoƒe si le míaƒe ŋutilã me le dzɔdzɔme nu. Menye steroid si wowɔe wònye o.
- Ate ŋu akpe ɖe ame ŋu wòatu ŋusẽ kple lãmekawo ɖo, vevietɔ le sɔhɛwo gome, le kamedede siwo bia ŋusẽ enumake, abe kpekpeme kɔkɔ ene, me.
- Wo dometɔ si ŋu wowɔ numekuku le wu eye wòwɔa dɔ nyuie wue nye Creatine Monohydrate .
- Nu vevitɔ kekeake:Hafi nàdze creatine-tike zazã gɔme la, kpɔ egbɔ be yebia ɖɔkta be yeakpɔe ɖa be esɔ na ye hã eye yeanya agbɔsɔsɔme si sɔ hã. Afɔku le eme ŋutɔ be nàno esiawo ne ayiku, aklã, alo suklidɔ ƒe kuxiwo le ŋuwò.
- Ne èle creatine nom la, no tsi geɖe le ŋkekea me katã. Ele vevie ŋutɔ be nàƒo asa na tsikuɖiɖi.
- Ne nugbegblẽ aɖewo do mo ɖa la, dzudzɔ enono enumake eye nàna wò ɖɔkta nanya.
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