Masifumanise ukuba wonke umntu uthetha ngantoni kwindawo yokuzivocavoca, Creatine! (Creatine)

Ukuba uya ejimini okanye udlala imidlalo, igama elithi 'Creatine' mhlawumbi liqhelekile kuwe. Usenokuba ubabonile abahlobo bakho besela isiselo esingaqhelekanga kwi-big shaker. Uninzi lwexesha, isenokuba yiCreatine. Ngoko ke xa ubona oku, usenokuba uzibuza, "Yintoni kanye kanye iCreatine? Kwenzeka ntoni emzimbeni xa uyisela? Ngaba ikhuselekile ngokwenene? ​​Ngaba nam ndifanele ndiyisele?". Yiloo nto siza kuyiphendula kweli nqaku namhlanje. Asiyi kufihla nto ngale nto, kodwa siza kuthetha ngezinto ezilungileyo nezimbi.

Ngamafutshane, yintoni iCreatine?

Ukuba ubucinga ukuba iCreatine luhlobo oluthile lwekhemikhali yokwenziwa, ubuya kuba uphosisa. I-Creatine yikhompawundi ebalulekileyo eveliswa ngokwendalo emizimbeni yethu kwaye inika amandla kwimisipha yethu. Cinga ngemisipha yakho njengenjini emotweni. Le njini ifuna ipetroli ukuze isebenze, akunjalo? Kanye ngaloo ndlela, iCreatine namafutha emvelo anceda izihlunu zethu zisebenze ngokukhawuleza nangokufanelekileyo. La mandla akhawulezileyo abaluleke kakhulu ngexesha lokuzilolonga okunamandla, njengaxa uphakamisa iintsimbi okanye ubaleka ngokukhawuleza.

Malunga nesiqingatha se-creatine esiyidingayo imizimba yethu (i-1-2 grams ngosuku) sivela ekutyeni esikutyayo. Esinye isiqingatha siveliswa sisibindi sethu, izintso kunye nepancreas. I-95% ye-creatine eveliswa ngale ndlela igcinwa kwimisipha yethu. Okuseleyo kuya kwezinye izicubu, njengentliziyo kunye nengqondo.

Nangona kunjalo, ukongeza kwezi mithombo zendalo, iCreatine ikwafumaneka njengezongezo namhlanje. Abantu abaninzi, ingakumbi abadlali bezemidlalo kunye nabaqhelisayo, basebenzisa ezi zongezo ukuphucula ukusebenza kwabo. Ziza ngeendlela ezahlukeneyo:

• Njengemigubo
• Njengeetablethi
• Njengeekhaphu
• Njengolwelo
• Njengeebha zamandla

Ngaba ukuthatha i-creatine njengesongezelelo kulungile emzimbeni? Ngaba ikhuselekile?

Lo ngumbuzo omkhulu abantu abaninzi abanawo. Impendulo emfutshane kukuba uphando lubonise ukuba i-creatine ikhuselekile kubantu abaninzi abasempilweni, kwidosi efanelekileyo. Kodwa ayifani kuye wonke umntu. Isenokungabi ntle kangako kwabanye abantu.

Abantu abanezi meko zilandelayo kufuneka balumke ngakumbi xa bethatha i-creatine, kuba akukho phando lwaneleyo okwangoku malunga nokhuseleko lwayo kwaba bantu.

• Oomama abakhulelweyo okanye abancancisayo: Akucetyiswa ukuba bathathe naziphi na izongezo ngaphandle kwengcebiso kagqirha ngeli xesha, kuba zinokuchaphazela umntwana.
• Abantu abanesifo seswekile: I-Creatine inokuba nefuthe kumanqanaba eswekile egazini, ngoko ke kubalulekile ukuba abantu abanesifo seswekile bafumane iingcebiso zonyango.
• Abantu abaneSifo sezintso: Izintso zisusa inkunkuma emzimbeni ngenxa yokuqhekeka kwe-creatine. Ukuba sele uneengxaki zezintso, ukuthatha i-creatine kunokuyenza mandundu imeko.
• Abantu abanesifo sesibindi: Aba bantu kufuneka balumke kuba kunokubakho impembelelo ethile ekusebenzeni kwesibindi.
• Abantu abanesifo sengqondo esibizwa ngokuba yi-bipolar disorder: Ezinye izifundo zibonise ukuba i-creatine inokunyusa umngcipheko we-mania kwezi zigulana.

Ngaba ukuthatha i-creatine kuyazenza zibe nkulu izihlunu?

Lo ngumbuzo abantu abaninzi abawubuzayo. Impendulo ithi, ewe, kodwa kukho iimeko. Ukusela nje iCreatine akuyi kwakha izihlunu. Cinga ngeCreatine njengesitena. Udonga alukhiwa ngezitena, lufuna umntu osebenzayo. Ngokufanayo, ngeCreatine, kufuneka wenze umthambo wokuxhathisa njengokuphakamisa iintsimbi.

Izifundo zibonise ngokucacileyo ukuba xa abantu abaselula abaphakathi kweminyaka eli-18 nengama-30 besebenzisa i-creatine ngelixa bezilolonga rhoqo, bakhulisa izihlunu ngokukhawuleza nangcono kunabo bangayisebenzisiyo i-creatine. Nangona kunjalo, akukho phando lwaneleyo okwangoku lokuxela ukuba oku kubachaphazela kangakanani abantu abangaphezulu kweminyaka engama-65 okanye abo banezifo ezichaphazela izihlunu.

Kutheni abantu abaninzi kangaka, ingakumbi abadlali bezemidlalo, besebenzisa iCreatine?

I-Creatine isetyenziswa ngumntu wonke, ukususela kubadlali abangengabo abanamava ukuya kubadlali abakumgangatho wehlabathi. Isizathu esiphambili soku "ngamandla akhawulezayo" anikezelwa yi-creatine. Oku kuthetha ukuba ungaphakamisa iintsimbi ezinzima, wenze ii-reps ezongezelelweyo, okanye ubaleke ngokukhawuleza. Oku kuphucula ukusebenza kwakho iyonke.

I-Creatine ithandwa kakhulu phakathi kwabo badlala imidlalo efuna amandla nesantya, efana nale:

• Ukwakha umzimba
• Ukwenyusa iintsimbi
• Ibhola ekhatywayo
• Ihoki
• Ukulwa
• Ukusprinta

Kodwa iingenelo ze-creatine azipheleli nje kwimisipha. Uphando lufumanise ukuba i-creatine inokunceda ekusebenzeni kwengqondo nakubantu abangaphezu kweminyaka engama-60 ubudala. Isizathu soku kukuba iingqondo zethu nazo zifuna amandla amaninzi ukuze zisebenze. Ngoko ke,

• Inkumbulo yexesha elifutshane inokuphuculwa.
• Izakhono zokuqiqa zinokuphuhliswa.
• Ukukhusela iiseli zemithambo-luvo kunokunceda ekukhuseleni iiseli zemithambo-luvo ekonakalisweni.

I-creatine isebenza njani emzimbeni?

Kulungile, masibe nesayensi kancinci. Kodwa ungakhathazeki, ndiza kukuchaza oku ngendlela elula onokuyiqonda.

1. I-ATP, imali yamandla: Khawuthelekelele ukuba iiseli emzimbeni wethu zifuna amandla ukuze zisebenze. La mandla avela kwimolekyuli ebizwa ngokuba yi-ATP (Adenosine Triphosphate) . Njengokuba sisebenzisa iirupees ukuthenga iimpahla kwilizwe lethu, i-ATP 'yimali yamandla' esetyenziswa ziiseli ukwenza umsebenzi wazo. Xa uphakamisa ubunzima, le ATP iyasetyenziswa kwaye amandla ayakhutshwa.

2. Indima yeCreatine: Xa uzilolonga nzima, le ATP iphela ngokukhawuleza kakhulu. Kwimizuzwana embalwa nje. Emva koko uzive udiniwe. Kulapho iCreatine iza kukunceda khona. ICreatine, egcinwe kwimisipha, iguqulwa ibe yi-compound ebizwa ngokuba yiPhosphocreatine . Le Phosphocreatine inokuvelisa i-ATP entsha ngokukhawuleza. Oku kuthetha ukuba izihlunu zakho ziyaqhubeka nokufumana amandla eziwadingayo ukuze zisebenze ixesha elide ngaphandle kokudinwa.

Ngamafutshane, i-creatine ifana nebhanki yamandla yemisipha yakho. Xa ibhetri ephambili (i-ATP) iphela, le bhanki yamandla iyayitshaja ngokukhawuleza.

Ukongeza koku kukhulisa amandla, iCreatine inezinye izibonelelo ezininzi:

• Ukuvuselelwa Kwemisipha: Xa uzilolonga, iinyembezi ezincinci ziyavela kwiifayibha zemisipha yakho. Xa ezi zilungisiwe, imisipha yakho iyaqina. I-Creatine ikhawulezisa le nkqubo yokulungisa.
• Ukwandisa iiHormone zeAnabolic: I-Creatine inceda ukonyusa amanqanaba eehomoni ezifana ne-insulin kunye nehomoni yokukhula komntu (hGH), ezinceda ekukhuleni komzimba nasekulungiseni izicubu.
• Ukufunxwa kweeSeli: I-Creatine itsala amanzi kwiiseli zemisipha , nto leyo eyenza izihlunu zibonakale zinkulu kwaye inciphisa umngcipheko wokuphelelwa ngamanzi emzimbeni kunye nokuqaqamba.

Ziziphi iingenelo kunye neengxaki ze-creatine?

Njengayo nayiphi na into, i-creatine inezibonelelo zayo kunye nokuba nemiphumo emibi. Makhe sijonge zombini ezi zinto.

Kuza kwenzeka ntoni ukuba uyeka ukuthatha i-creatine?

Ukuba uyeka ukusebenzisa i-creatine, ubungakanani be-creatine egcinwe emzimbeni wakho buya kwehla kancinci kancinci bufikelele kumanqanaba aqhelekileyo kwiiveki ezimbalwa. Umzimba wakho uya kuqhubeka nokuvelisa i-creatine ngokwendalo. Nangona kunjalo, unokufumana oku kulandelayo:

• Usenokuziva udiniwe kancinci.
• Amandla angaphambili ngexesha lokuzilolonga asenokuncipha kancinci.
• Njengoko amanzi agcinwe kwimisipha esuswa, ubunzima bunokwehla kancinci kwaye ukubonakala kwemisipha kusenokuncipha kancinci.
• Nangona kunjalo, ukuba uqhubeka nokuzilolonga kakuhle, unokugcina amandla kunye nobunzima bemisipha obufumanayo ngokuthatha i-creatine.

Ufanele uye nini kugqirha?

Njengoko besitshilo ngaphambili, kusoloko kububulumko ukufuna ingcebiso kagqirha ngaphambi kokuba uqale ukusebenzisa i-creatine. Ngokukodwa, xa usiya kugqirha, banokukubuza izinto ezifana nezi:

• Ngaba okwangoku uneengxaki zempilo ezifana nesifo seswekile, isifo sezintso, okanye isifo sesibindi?
• Ngaba uthatha amanye amayeza, iivithamini, okanye izongezo?
• Iyintoni injongo yakho ekusebenziseni iCreatine? (umz., ukonyusa amandla? ukwakha izihlunu?)
• Ukhulelwe okanye unethemba lokukhulelwa?
• Ngaba okwangoku ungumama oncancisayo?

Ngokusekelwe kwiimpendulo zakho kule mibuzo, ugqirha wakho uza kukubonisa ukuba iCreatine ikulungele na okanye ayikulungelanga, kwaye ukuba kunjalo, kufuneka ibe yeyiphi idosi echanekileyo. Kwakhona, ukuba ufumana naziphi na iziphumo ebezingalindelekanga ezikhankanyiweyo ngaphambili emva kokuthatha iCreatine, kubaluleke kakhulu ukwazisa ugqirha wakho ngayo.