Kana ukaenda kugym kana kutamba mitambo, zita rekuti 'Creatine' ringangodaro rakajairika kwauri. Ungave wakaona shamwari dzako dzichinwa chinwiwa chisinganzwisisike kubva ku shaker hombe. Kazhinji, chinogona kunge chiri Creatine. Saka paunoona izvi, ungangozvibvunzawo kuti, "Chii chaizvo chinonzi Creatine? Chii chinoitika kumuviri wako kana ukachinwa? Chakachengeteka here? Ndinofanirawo kunwa?". Ndizvo zvatichapindura munyaya ino nhasi. Hatizovanzi chero chinhu nezveizvi, asi tichangotaura nezvezvakanaka nezvakaipa.
Zvichitaurwa zviri nyore, chii chinonzi Creatine?
Kana waifunga kuti Creatine ikemikari yakagadzirwa, unenge wakarasika. Creatine chinhu chakakosha chinogadzirwa mumiviri yedu uye chinopa simba kumhasuru dzedu. Funga nezvemhasuru dzako seinjini iri mumotokari. Injini iyi inoda mafuta kuti ishande, handiti? Saizvozvo, Creatine imafuta echisikigo anobatsira tsandanyama dzedu kushanda nekukurumidza uye nemazvo. Simba iri rekukasika rinokosha zvikuru panguva yekurovedza muviri kwakasimba, senge paunosimudza zvinorema kana kumhanya nekukurumidza.
Inenge hafu ye creatine inodiwa nemiviri yedu (1-2 gramu pazuva) inobva muchikafu chatinodya. Imwe hafu inogadzirwa nechiropa chedu, itsvo, nepancreas. 95% ye creatine inogadzirwa nenzira iyi inochengetwa mutsandanyama dzedu. Imwe yose inoenda kune dzimwe nyama, dzakadai semwoyo neuropi.
| Zvikafu zvechisikigo zvinobva kuCreatine | |
|---|---|
| Rudzi rwechikafu | Mienzaniso |
| Nyama tsvuku | Nyama yemombe, nyama yenguruve, nyama yembudzi |
| Hove dzegungwa | Hove (kunyanya salmon, tuna), shrimp, squid |
| Mukaka wemhuka | Mukaka wemombe, mukaka wembudzi |
Zvisinei, pamusoro pezviwanikwa izvi zvechisikigo, Creatine inowanikwawo sezvinowedzera simba nhasi. Vanhu vazhinji, kunyanya vatambi nevanoita maekisesaizi, vanoshandisa izvi zvinovaka muviri kuti vavandudze mashandiro avo. Zvinouya mumhando dzakasiyana:
- Semapfunde
- Semapiritsi
- Semakapisiri
- Sezvinwiwa
- Sezvigadziko zvesimba
Kutora creatine semushonga wekuwedzera muviri kwakanaka here? Hazvina njodzi here?
Uyu ndiwo mubvunzo mukuru une vanhu vazhinji. Mhinduro pfupi ndeyekuti tsvakiridzo yakaratidza kuti creatine yakachengeteka kuvanhu vazhinji vane hutano, kana iri muchiyero chakakodzera. Asi hazvina kufanana kune wese munhu. Zvingasave zvakanaka kune vamwe vanhu.
Chinhu chinonyanya kukosha ndechekuti usati watanga kutora creatine, unofanira kutaura nachiremba wako. Ipapo unogona kuziva kana yakakunakira iwe kana kwete, zvichienderana nehutano hwako.
Vanhu vane zvirwere zvinotevera vanofanira kungwarira zvikuru pakushandisa creatine, sezvo pasina tsvakurudzo yakakwana pakuchengetedzwa kwayo muvanhu ava.
- Amai vane pamuviri kana kuti vanoyamwisa: Hazvikurudzirwi kutora mishonga yekuwedzera isina kurayirwa nachiremba panguva iyi, sezvo inogona kukanganisa mwana.
- Vanhu Vane Chirwere Cheshuga: Creatine inogona kukanganisa huwandu hweshuga muropa, saka zvakakosha kuti vane chirwere cheshuga vatsvage mazano kuna chiremba.
- Vanhu Vane Chirwere cheItsvo: Itsvo dzinobvisa tsvina mumuviri nekuda kwekuora kwecreatine. Kana uchitova nematambudziko eitsvo, kutora creatine kunogona kuwedzera dambudziko racho.
- Vanhu vane chirwere chechiropa: Vanhu ava vanofanirawo kungwarira sezvo panogona kunge paine mhedzisiro pakushanda kwechiropa.
- Vanhu vane chirwere chebipolar: Dzimwe ongororo dzakaratidza kuti creatine inogona kuwedzera njodzi yekurwara nepfungwa (mania) muvarwere ava.
Kutora creatine kunoita kuti tsandanyama dzikure zvechokwadi here?
Uyu mubvunzo unobvunzwawo nevanhu vazhinji. Mhinduro ndeiyi, hongu, asi pane zvimwe zvinhu. Kungonwa Creatine hakuzovaka tsandanyama. Funga nezveCreatine sechidhinha. Rusvingo haruvaki nezvidhinha, runoda mushandi. Saizvozvowo, neCreatine, unofanira kuita maekisesaizi ekudzivirira muviri sekusimudza zvinorema.
Ongororo dzakaratidza zvakajeka kuti kana vechidiki vari pakati pemakore 18 ne30 vakatora creatine vachirovedza muviri nguva dzose, vanokura tsandanyama nekukurumidza uye zviri nani kupfuura avo vasingatore creatine. Zvisinei, hapana tsvakurudzo yakakwana yekuratidza kuti izvi zvinokanganisa sei vanhu vanopfuura makore 65 kana avo vane zvirwere zvinokanganisa tsandanyama.
Sei vanhu vazhinji, kunyanya vatambi, vachishandisa Creatine?
Creatine inoshandiswa nemunhu wese kubva kune vasina kudzidza kusvika kune vatambi vepamusoro-soro. Chikonzero chikuru cheizvi isimba rinopa simba rinodiwa necreatine. Izvi zvinoreva kuti unogona kusimudza zvinorema, kuita mamwe ma reps, kana kumhanya nekukurumidza. Izvi zvinovandudza mashandiro ako ese.
Creatine inonyanya kufarirwa pakati pevaya vanotamba mitambo inoda simba nekumhanya, yakaita se:
- Kuvaka Muviri
- Kusimudza simbi
- Nhabvu
- Hoki
- Kurwa
- Kumhanya-mhanya
Asi mabhenefiti e creatine haagumiri mutsandanyama chete. Tsvagiridzo yakawana kuti creatine inogonawo kubatsira pakushanda kwehuropi muvanhu vane makore anopfuura makumi matanhatu. Chikonzero cheizvi ndechekuti huropi hwedu hunodawo simba rakawanda kuti hushande. Saka,
- Ndangariro yenguva pfupi inogona kuvandudzwa.
- Unyanzvi hwekufunga hunogona kuvandudzwa.
- Kudzivirira tsinga dzeuropi kunogonawo kubatsira kudzivirira masero etsinga kubva mukukuvadzwa.
Creatine inoshanda sei mumuviri?
Zvakanaka, ngatitangei nesainzi zvishoma. Asi musazvidya mwoyo, ndichatsanangura izvi nenzira iri nyore yamunonzwisisa.
1. ATP, mari yesimba: Fungidzira kuti masero ari mumuviri wedu anoda simba kuti ashande. Simba iri rinobva kumorekuru inonzi ATP (Adenosine Triphosphate) . Sekushandisa kwatinoita marupee kutenga zvinhu munyika medu, ATP ndiyo 'mari yesimba' inoshandiswa nemasero kuita basa rawo. Paunosimudza huremu, iyi ATP inoshandiswa uye simba rinoburitswa.
2. Basa reCreatine: Kana uchiita maekisesaizi nesimba, ATP iyi inopera nekukurumidza. Mumasekonzi mashoma chete. Wobva wanzwa kuneta. Apa ndipo panouya Creatine kuzokubatsira. Creatine, iyo inochengetwa mutsandanyama, inoshandurwa kuita chinhu chinonzi Phosphocreatine . Phosphocreatine iyi inogona kugadzira ATP itsva nekukurumidza. Izvi zvinoreva kuti tsandanyama dzako dzinoramba dzichiwana simba radzinoda kuti dzishande kwenguva yakati rebei pasina kuneta.
Zvichitaurwa zviri nyore, creatine yakafanana nebhengi remagetsi remhasuru dzako. Kana bhatiri guru (ATP) rapera, bhengi iri remagetsi rinokurumidza kurichaja.
Kuwedzera kune izvi zvinowedzera simba, Creatine ine zvimwe zvakanakira:
- Kupora Kwetsandanyama: Paunorovedza muviri, misodzi midiki inoumba mutsandanyama dzako. Kana izvi zvagadziriswa, tsandanyama dzako dzinosimba. Creatine inokurumidza kugadzirisa uku.
- Inowedzera Mahormone eAnabolic: Creatine inobatsira kuwedzera huwandu hwemahormone akaita se insulin ne human growth hormone (hGH), ayo anobatsira mukukura kwemuviri uye kugadzirisa tishu.
- Kunyungudika Kwemasero: Creatine inokwevera mvura mumasero emhasuru , izvo zvinoita kuti tsandanyama dziite sedzakakura uye zvinoderedza njodzi yekushaya mvura mumuviri uye kurwadziwa.
Ndezvipi zvakanakira nezvakaipa zve creatine?
Kufanana nechero chinhu, creatine ine zvayakanakira pamwe nekugona kwayo kukonzera mimwe migumisiro yakaipa. Ngatinyatsoongororai zvese zviri zviviri.
| Mabhenefiti ekutora Creatine (Zvakanakira) | |
|---|---|
| Kuwedzera kwekuita maekisesaizi | Kukwanisa kurovedza muviri zvakanyanya nekuda kwekuwedzera simba uye simba. |
| Kukura kwetsandanyama | Kuwedzera kukura kwetsandanyama nesimba nekurovedza muviri kwakakodzera. |
| Kupora nekukurumidza | Deredza kurwadziwa kwemhasuru mushure mekurovedza muviri uye ubatsire kupora nekukurumidza. |
| Kuderedzwa kwenjodzi yekukuvara | Kuderedza njodzi yekukuvara kwakadai sekuoma, kupera mvura mumuviri, uye kumanikidzwa kwetsandanyama. |
| Inobatsira pahutano hwehuropi | Kubatsira kuvandudza ndangariro nekugona kufunga, kunyanya kuvanhu vakuru. |
| Migumisiro inogona kuitika (Zvakaipa/Migumisiro Yeparutivi) | |
|---|---|
| Kuwedzera huremu | Uku hakusi kuwedzera mafuta, asi kuchengetedza mvura mumasero emhasuru. Unogona kuwedzera 1-2 kg mumavhiki mashoma ekutanga. |
| Matambudziko ekugaya chikafu | Vamwe vanhu vanogona kunzwa kuda kurutsa, kurwadziwa mudumbu, kana manyoka (izvi zvinogona kukonzerwa nekusatora mushonga wakakodzera kana kusanwa mvura yakakwana). |
| Dzungu | Vanhu vashoma kwazvo vanogona kusangana neizvi. |
| Kudikitira zvakanyanya | Vamwe vanhu vanogona kudikitira kupfuura zvavagara vachiita. |
Nzira yakanakisisa yekudzivirira migumisiro yakawanda iyi ndeyekunwa mvura yakawanda mukati mezuva uye kutora dose yako ye creatine yezuva nezuva muzvikamu zvidiki mukati mezuva, pane kuitora yese panguva imwe chete.
Chii chinoitika kana ukarega kutora creatine?
Kana ukarega kutora creatine, huwandu hwecreatine hunochengetwa mumuviri wako huchaderera zvishoma nezvishoma kusvika padanho rakajairika mukati memavhiki mashoma. Muviri wako ucharamba uchigadzira creatine zvakasikwa. Zvisinei, unogona kusangana nezvinotevera:
- Unganzwa kuneta zvishoma.
- Simba rekare panguva yekurovedza muviri rinogona kuderera zvishoma.
- Sezvo mvura inochengetwa mutsandanyama ichibviswa, huremu hunogona kudzikira zvishoma uye chitarisiko chetsandanyama chinogona kuderera zvishoma.
- Zvisinei, kana ukaramba uchiita maekisesaizi zvakanaka, unogona kuchengetedza simba uye tsandanyama dzaunowana kubva mukushandisa creatine.
Unofanira kuona chiremba rini?
Sezvatakambotaura, zvakanaka nguva dzose kutsvaga mazano echiremba usati watanga kushandisa creatine. Kunyanya, kana ukaenda kunoona chiremba, vanogona kukubvunza zvinhu zvakaita seizvi:
- Pari zvino une zvirwere zvakaita sechirwere cheshuga, chirwere cheitsvo, kana chirwere chechiropa here?
- Uri kutora mimwe mishonga, mavhitamini, kana zvimwe zvinovaka muviri here?
- Chinangwa chako ndechei pakutora Creatine? (semuenzaniso, kuwedzera simba? kuvaka tsandanyama?)
- Une pamuviri here kana kuti uri kutarisira kuva nepamuviri?
- Pari zvino uri amai vanoyamwisa here?
Zvichibva pamhinduro dzenyu kumibvunzo iyi, chiremba wenyu achakutungamirirai kuti Creatine yakakunakirai here kana kuti kwete, uye kana zvakadaro, kuti munofanira kunwa mushonga upi chaiwo. Zvakare, kana mukasangana nemhedzisiro yataurwa kare mushure mekushandisa Creatine, zvakakosha kuzivisa chiremba wenyu nezvazvo.
Mharidzo Yekuenda Nayo Kumba
- Creatine chinhu chinogadzirwa mumuviri wedu uye chinopa simba ipapo ipapo kumhasuru dzedu. Haisi kemikari yakagadzirwa.
- Kutora mishonga yekuwedzera creatine pamwe chete nekurovedza muviri kwakakodzera kunogona kuwedzera simba remhasuru nekukura.
- Kunyange hazvo creatine yakachengeteka kuti vanhu vazhinji vane hutano vatore, vanhu vane zvirwere zvakaita sechirwere cheitsvo, chirwere cheshuga, uye vakadzi vane pamuviri vanofanira kudzivisa kuitora.
- Usati watanga kutora creatine, iva nechokwadi chekubvunza chiremba wako. Tanga kuitora uchitungamirirwa naye.
- Kunwa mvura yakawanda zuva rese uchitora creatine kwakakosha zvikuru kudzivirira migumisiro yakaipa.
- Kungotora Creatine hakuzovaka tsandanyama. Kuti izvozvo zviitike, kurovedza muviri kwakakosha.
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