Xa usiva igama elithi creatine, ucinga ngesongezelelo esisetyenziswa ngabakhi bomzimba kwindawo yokuzivocavoca umzimba, akunjalo? Ewe, kukho inyaniso ethile kuloo bali. Kodwa ubusazi na ukuba i-creatine ikwabaluleke kakhulu ekusebenzeni kakuhle kwengqondo yakho, kunye nokunika izihlunu zakho amandla? Le yimfihlo engaziwa ngabantu abaninzi. Ngoko masithethe ngayo ngokweenkcukacha nangokulula namhlanje.
Yintoni kanye kanye iCreatine? Ibaluleke kangakanani emzimbeni?
Ngamafutshane, i-creatine yikhompawundi eveliswa emizimbeni yethu ukuya kuthi ga kwinqanaba elithile, kwaye ikwafumaneka ekutyeni okufana nenyama nentlanzi. Umsebenzi wayo ophambili kukunceda ekudaleni i-ATP (Adenosine Triphosphate) , eyona molekyuli iphambili yamafutha enika amandla kwiiseli zomzimba wethu.
Cinga ngale nto, xa uphakamisa ubunzima, unyuka izinyuko, okanye uhamba nje esitalatweni, izihlunu zakho zifuna amandla. La mandla avela kwimolekyuli ebizwa ngokuba yi-ATP. Kufana nokuba imoto ifuna ipetroli ukuze isebenze.
Kodwa ngokumangalisayo, ingqondo yethu isebenzisa isixa esikhulu kakhulu se-ATP kunezihlunu zethu. Enyanisweni, ingqondo yethu isebenzisa ikota (25%) yamandla e-ATP apheleleyo aveliswa yimizimba yethu! Izigidi zeeseli zengqondo ziyanxibelelana, zicinga, kwaye ziyakhumbula, zonke ezifuna amandla amakhulu.
Umphandi waseJamani uchaza oku kakuhle:
"I-Creatine ifana 'ne-fuel'." Xa ingqondo isebenzisa amandla amaninzi kwaye itanki yamandla ingenanto, i-creatine inceda ukuyizalisa ngokukhawuleza."
Zithini izibonelelo ze-creatine kwimpilo yengqondo?
Uphando malunga nolwalamano phakathi kwe-creatine kunye nempilo yengqondo lusekwinqanaba lokuqala, kodwa oko kufunyenweyo ukuza kuthi ga ngoku kuyathembisa kakhulu.
- Ukuphucula izakhono zokukhumbula nokucinga: Ezinye izifundo zibonise ukuba ukuthatha izongezo ze-creatine kunokuphucula inkumbulo yexesha elifutshane kunye nesantya sokucinga, ingakumbi kubantu abatya imifuno kunye nabantu abadala.
- Ukunciphisa imiphumo yokungalali: Le yinto ebalulekileyo kubantu abaninzi. Cinga ngayo, xa sifunda uviwo okanye sisebenza ebusuku kakhulu, kufuneka silale. Ngaba ingqondo ayisebenzi kakhulu ngosuku olulandelayo? Kolunye uphando, xa abantu abalala kude kuse benikwa i-creatine, ukusebenza kwengqondo yabo (ingqalelo, ukwenza izigqibo) kwakungcono kunabo bangazange bayithathe.
- Ukunciphisa uxinzelelo kunye nokudakumba: Olunye uphando lubonisa ukuba i-creatine inokunceda ngokunyusa amanqanaba amandla engqondo.Kunokunceda ngandlela ithile ekunciphiseni iimpawu zokudakumba.
- Khawulezisa ukuchacha emva kokulimala kwengqondo/ubuchopho: Xa abadlali besenzakala entloko, amanqanaba e-creatine engqondweni ayehla. Kukholelwa ukuba izongezo ze-creatine zinokunceda ekuzaliseni iiseli zobuchopho kwaye zikhawulezise inkqubo yokuchacha.
Kodwa kubalulekile ukukhumbula oku: Olu phando lusekwinqanaba lokuqala. Ngoko ke akunakwenzeka ukuba kuthiwe ezi ziphumo ziqinisekile nge-100%. Kufuneka uphando oluthe kratya lwexesha elide ukuqinisekisa ezi ziphumo ngokuqinisekileyo.
Ngoko ke ngubani ofuna ukusebenzisa iCreatine?
Ngokusekelwe kwidatha yangoku, akukho ngcebiso yezonyango yokuba wonke umntu athathe i-creatine . Nangona kunjalo, amanye amaqela athile angazuza ngakumbi kuyo.
| Iqela | Kutheni zinokuba luncedo? |
|---|---|
| Abantu abadala | Ekubeni amanqanaba e-creatine ehla ngokwemvelo emzimbeni njengoko sikhula, oku kunokunceda ekusebenzeni kwengqondo kunye namandla emisipha. |
| Abantu abatya imifuno/abangatyi nyama | Ngenxa yokuba i-creatine ifumaneka kakhulu kwinyama nentlanzi, abantu abatya imifuno badla ngokuba namanqanaba aphantsi e-creatine, ngoko ke ukuthatha isongezelelo kunokuba luncedo ngakumbi. |
| Abantu abalala rhoqo | Inokunceda ekunciphiseni uxinzelelo engqondweni olubangelwa kukungalali ngokwaneleyo, njengabafundi bezonyango, abaqhubi beenqwelo moya, kunye nabasebenzi bokhuseleko. |
| Abadlali abasemngciphekweni wokwenzakala entloko | Abo badlala imidlalo efana neragbi kunye nebhokisana banokunceda ingqondo ukuba iphile emva kwengozi. |
Kodwa, ngokutsho kwengcali yezemidlalo kwiCleveland Clinic, kusekutsha kakhulu ukuba kucetyiswe ukuba umntu omdala osempilweni aqale ukuyisebenzisa "ukukhusela ubuchopho bakhe." Uphando alukabikho.
Ukuba uthatha i-creatine, uyithatha njani kanye kanye?
Idosi kunye nohlobo
Uninzi lophando lucebisa iigram ezi-3-5 ngosuku . Abantu abaninzi bacinga ukuba xa beqala i-creatine, bafuna 'idosi yokulayisha' enkulu yeegram ezingama-20 ngosuku. Kodwa ngokungafaniyo nezihlunu, ayibalulekanga kwimpilo yengqondo. Kungcono ukusebenzisa iigram ezi-3-5 ngosuku rhoqo, rhoqo.
Kuzo zonke iintlobo ze-creatine ezithengiswayo, i-Creatine Monohydrate yeyona iphandwe kakhulu kwaye ibonise iziphumo ezilungileyo. Ke ngoko, ukuba unokukhetha, kulungile ukukhetha olu hlobo.
Awunakufumana okwaneleyo ngokutya wedwa?
Impendulo emfutshane yile, hayi . Umzimba wakho uvelisa inxalenye yayo, kwaye uyifumana kwinyama nentlanzi. Kodwa cinga ngayo, nokuba umntu oqhele ukutya inyama utya malunga neponti yenyama, uya kufumana inani elincinci kuphela, malunga ne-1-2 grams ye-creatine. Ngoko ke ukuze ufikelele usukelo lwe-3-5 grams ngosuku, kuya kufuneka uyithathe njengesongezelelo.
Ingaba kukhuselekile ukusebenzisa i-creatine? Ngaba kukho naziphi na iziphumo ebezingalindelekanga?
I-Creatine yenye yezona zongezo zesondlo zikhuselekileyo neziphandwe kakhulu emhlabeni. Kumntu oneentso eziphilileyo, ukuthatha idosi ecetyiswayo (3-5 grams ngosuku) kukhuselekile ngokubanzi.
Kodwa, kuya kufuneka ulumke kakhulu ngale nto:
Ukuba unesifo sezintso esinganyangekiyo okanye unesifo sesibindi, kufuneka uphephe ukusebenzisa i-creatine ngokupheleleyo. Oku kungenxa yokuba izintso zihluza imveliso yenkunkuma evela xa i-creatine iqhekeka emzimbeni. Oku kunokubeka umthwalo owongezelelweyo kwizintso ezisele zibuthathaka.
Ngoko ke, musa ukuqala ukuzisebenzisa ngaphandle kwengcebiso kagqirha nangasiphi na isizathu.
Iziphumo ebezingalindelekanga ezincinci
Abanye abantu banokuba nokudumba, isicaphucaphu, iintlungu zesisu, kunye norhudo, ingakumbi xa bethatha iidosi eziphezulu ezifana 'nedosi yokulayisha' ekhankanyiweyo. Ezi aziqhelekanga kakhulu xa bethatha iidosi eziphantsi, ngesiqhelo iigram ezi-3-5 ngosuku.
Umyalezo Wokuya Ekhaya
- I-Creatine yi-fuel ebalulekileyo enika amandla kungekuphela nje kwiimisipha, kodwa nakwiiseli zengqondo.
- Uphando lwangaphambili lubonisa ukuba i-creatine inokuba neengenelo kwizinto ezifana nenkumbulo kunye nokunciphisa imiphumo yokungalali ngokwaneleyo, kodwa uphando olongezelelweyo luyadingeka ukuqinisekisa oku.
- Umlinganiselo ocetyiswayo yi- 3-5 grams ye-Creatine Monohydrate ngosuku. Akunyanzelekanga ukuba uthathe 'umlinganiselo wokulayisha'.
- Eyona nto ibalulekileyo: Musa ukusebenzisa i-creatine ukuba unesifo sezintso okanye sesibindi.
- Ngaphambi kokuba usebenzise nasiphi na isongezelelo esitsha, qiniseka ukuba uthetha nogqirha wakho ukuze akunike icebiso, ingakumbi ukuba usebenzisa amayeza ezinye izifo.
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