Ese Creatine ni iy'abafite imiterere y'umubiri gusa? Oya, ifite akamaro no ku bwonko bwawe! (Creatine ifasha mu buzima bw'ubwonko)

Iyo wumvise ijambo creatine, utekereza ku nyongeramusaruro ikoreshwa n'abakora imikino ngororamubiri muri siporo, si byo se? Yego, hari ukuri kuri iyo nkuru. Ariko se wari uzi ko creatine nayo ari ingenzi cyane ku mikorere myiza y'ubwonko bwawe, ndetse no guha imbaraga imitsi yawe? Iri ni ibanga abantu benshi batazi. Reka tubiganireho birambuye kandi byoroshye uyu munsi.

Creatine ni iki mu by'ukuri? Ni gute ifite akamaro ku mubiri?

Muri make, creatine ni ikintu kivangwa mu mibiri yacu ku rugero runaka, kandi kiboneka no mu biribwa nk'inyama n'amafi. Inshingano yayo nyamukuru ni ugufasha gukora ATP (Adenosine Triphosphate) , molecule y'ingenzi itanga ingufu ku turemangingo tw'umubiri wacu.

Tekereza nawe, iyo uteruye ikintu kiremereye, uzamuka ingazi, cyangwa ugenda mu muhanda gusa, imitsi yawe ikenera ingufu. Izi ngufu ziva muri molekile yitwa ATP. Ni nk'aho imodoka ikeneye lisansi kugira ngo ikore.

Ariko igitangaje ni uko ubwonko bwacu bukoresha ingano nini cyane ya ATP kurusha imitsi yacu. Mu by’ukuri, ubwonko bwacu bukoresha kimwe cya kane (25%) cy’ingufu zose za ATP umubiri wacu ukora! Miliyoni z’uturemangingo tw’ubwonko ziraganira, zitekereza, kandi zibuka, byose bikaba bisaba ingufu nyinshi cyane.

Umushakashatsi wo mu Budage abisobanura neza cyane:

Ni izihe nyungu za creatine ku buzima bw'ubwonko?

Ubushakashatsi ku isano iri hagati ya creatine n'ubuzima bw'ubwonko buracyari mu ntangiriro, ariko ibyavumbuwe kugeza ubu ni icyizere gikomeye.

• Kunoza ubushobozi bwo kwibuka no gutekereza: Ubushakashatsi bumwe bwagaragaje ko gufata inyunganiramirire ya creatine bishobora kongera kwibuka by'igihe gito no kwihuta mu gutekereza, cyane cyane ku bantu batarya inyama n'abakuze.

• Kugabanya ingaruka zo kubura ibitotsi: Iki ni ikintu cy'ingenzi ku bantu benshi. Tekereza nawe, iyo twiga ikizamini cyangwa dukora nijoro cyane, tugomba gusinzira. Ese ubwonko ntibukora cyane umunsi ukurikiyeho? Mu bushakashatsi bumwe, ubwo abantu basinziriye kugeza mu gitondo bahawe creatine, imikorere y'ubwonko bwabo (kwita ku bintu, gufata ibyemezo) yari myiza kurusha abatabikoze.

• Kugabanya stress no kwiheba: Ubushakashatsi bumwe bwerekana ko creatine ishobora gufasha mu kongera ingufu z'ubwonko.Bishobora gufasha ku rugero runaka kugabanya ibimenyetso by'ihungabana.

• Kwihutisha gukira nyuma yo gukomereka mu bwonko: Iyo abakinnyi bakomeretse ku mutwe, urugero rwa creatine mu bwonko ruragabanuka. Bikekwa ko inyongeramusaruro za creatine zishobora gufasha kuzuza uturemangingo tw'ubwonko no kwihutisha gukira.

Ariko ni ngombwa kwibuka ibi: Ubu bushakashatsi buracyari mu ntangiriro. Rero ntabwo bishoboka kuvuga ko ibi bisubizo ari ukuri 100%. Hakenewe ubundi bushakashatsi bw'igihe kirekire kugira ngo byemezwe neza ibi byavuyemo.

None se ni nde ushaka gukoresha Creatine?

Hashingiwe ku makuru ariho ubu, nta nama y’abaganga ivuga ko buri wese agomba gufata creatine . Ariko, hari amatsinda amwe ashobora kungukirwa cyane nayo.

Ariko, nk'uko bivugwa n'inzobere mu mirire ya siporo muri Cleveland Clinic, haracyari kare cyane gutanga igitekerezo cy'uko umuntu mukuru muzima agomba gutangira kuyikoresha kugira ngo "arinde ubwonko bwe." Ubushakashatsi ntabwo buraboneka kugeza ubu.

Niba ufata creatine, uyifata ute neza?

Igipimo n'ubwoko bwacyo

Ubushakashatsi bwinshi busaba garama 3-5 ku munsi . Abantu benshi batekereza ko iyo batangiye gukora creatine, bakeneye 'umuvuduko munini' wa garama 20 ku munsi. Ariko bitandukanye n'imitsi, si ngombwa ku buzima bw'ubwonko. Ni byiza gukoresha garama 3-5 ku munsi ubudasiba, ubudasiba.

Mu bwoko bwose bwa creatine buri ku isoko, Creatine Monohydrate ni yo yakozweho ubushakashatsi cyane kandi yagaragaje umusaruro mwiza. Kubwibyo, niba ufite amahitamo, ni byiza guhitamo ubwo bwoko.

Ese ntushobora kubona ibiryo bihagije gusa?

Igisubizo kigufi ni oya . Umubiri wawe ubyara bimwe muri byo, kandi ubikura mu nyama no mu mafi. Ariko tekereza kuri ibi, nubwo umuntu umenyereye kurya inyama yarya ikiro kimwe cy'inyama, azabona ingano ntoya gusa, garama 1-2 za creatine. Rero kugira ngo ugere ku ntego ya garama 3-5 ku munsi, uzagomba kuyifata nk'inyongera.

Ese gukoresha creatine ni byiza? Ese hari ingaruka mbi?

Creatine ni imwe mu ntungamubiri zitekanye kandi zizwi cyane ku isi. Ku muntu ufite impyiko nziza, gufata urugero rwatanzwe (garama 3-5 ku munsi) muri rusange ni byiza.

Ariko, ugomba kwitonda cyane kuri ibi:

Kubwibyo, ntugatangire kubikoresha nta nama za muganga ku mpamvu iyo ari yo yose.

Ingaruka mbi nto

Hari abantu bashobora kugira ikibazo cyo kubyimba, isesemi, kuribwa mu gifu, no gucibwamo, cyane cyane iyo bafata doze nyinshi nka 'doze yo gushyiramo' yavuzwe haruguru. Ibi ni gake cyane iyo bafata doze nke, akenshi garama 3-5 ku munsi.