Uma uzwa igama elithi creatine, ucabanga ngesithasiselo esisetshenziswa abakhi bomzimba ejimini, akunjalo? Yebo, kukhona iqiniso kuleyo ndaba. Kodwa bewazi ukuthi i-creatine nayo ibaluleke kakhulu ekusebenzeni kahle kobuchopho bakho, kanye nokunikeza imisipha yakho amandla? Lena imfihlo abantu abaningi abayaziyo. Ngakho ake sixoxe ngayo ngokuningiliziwe nanamuhla.
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Iyini ngempela i-Creatine? Ibaluleke kangakanani emzimbeni?
Kalula nje, i-creatine iyinhlanganisela ekhiqizwa emizimbeni yethu ngezinga elithile, futhi etholakala ekudleni okufana nenyama nenhlanzi. Umsebenzi wayo oyinhloko ukusiza ekudaleni i-ATP (i-Adenosine Triphosphate) , i-molecule eyinhloko yamandla enikeza amandla emaseli emizimba yethu.
Cabanga ngakho, uma uphakamisa isisindo, ukhuphuka izitebhisi, noma uhamba nje emgwaqweni, imisipha yakho idinga amandla. Lawa mandla avela ku-molecule ebizwa ngokuthi i-ATP. Kufana nokuthi imoto idinga uphethiloli ukuze isebenze.
Kodwa ngokumangalisayo, ubuchopho bethu busebenzisa inani elikhulu kakhulu le-ATP kunemisipha yethu. Eqinisweni, ubuchopho bethu busebenzisa ingxenye yesine (25%) yamandla e-ATP akhiqizwa yimizimba yethu! Izigidi zamangqamuzana obuchopho ziyaxhumana, ziyacabanga, futhi ziyakhumbula, konke okudinga amandla amaningi kakhulu.
Umcwaningi waseJalimane uchaza lokhu kahle kakhulu:
"I-Creatine ifana 'nophethiloli.' Uma ubuchopho busebenzisa amandla amaningi kakhulu futhi ithangi lamandla lingenalutho, i-creatine iyasiza ekuyigcwaliseni ngokushesha."
Yiziphi izinzuzo ze-creatine empilweni yobuchopho?
Ucwaningo ngobudlelwano phakathi kwe-creatine nempilo yobuchopho lusesezigabeni zalo zokuqala, kodwa lokho okutholakale kuze kube manje kuthembisa kakhulu.
- Ukuthuthukisa amakhono okukhumbula nokucabanga: Ezinye izifundo zikhombisile ukuthi ukuthatha izithasiselo ze-creatine kungathuthukisa inkumbulo yesikhashana kanye nesivinini sokucabanga, ikakhulukazi kubantu abadla imifino kanye nabantu asebekhulile.
- Ukunciphisa imiphumela yokungalali kahle: Lokhu kuyinto ebalulekile kubantu abaningi. Cabanga ngakho, uma sitadishela ukuhlolwa noma sisebenza ebusuku kakhulu, kufanele silale. Ingabe ubuchopho abusebenzi kahle ngosuku olulandelayo? Kolunye ucwaningo, lapho abantu abalala kuze kuse benikwa i-creatine, ukusebenza kobuchopho babo (ukunaka, ukwenza izinqumo) kwakungcono kunalabo abangazange bakuthathe.
- Ukunciphisa ukucindezeleka nokucindezeleka: Ucwaningo oluthile lubonisa ukuthi i-creatine ingasiza ngokwandisa amazinga amandla obuchopho.Kungasiza ngezinga elithile ekunciphiseni izimpawu zokucindezeleka.
- Sheshisa ukululama ngemva kokulimala kwekhanda/ukulimala kobuchopho: Lapho abasubathi belimala ekhanda, amazinga e-creatine ebuchosheni ayehla. Kukholakala ukuthi izithasiselo ze-creatine zingasiza ekugcwaliseni amangqamuzana obuchopho futhi zisheshise inqubo yokululama.
Kodwa kubalulekile ukukhumbula lokhu: Lolu cwaningo lusesezigabeni zalo zokuqala. Ngakho-ke akukakwazi ukusho ukuthi le miphumela iqinisekile ngokuphelele. Kudingeka ucwaningo olwengeziwe lwesikhathi eside ukuqinisekisa lokhu okutholakele ngokuqinisekile.
Ngakho-ke ubani ofuna ukusebenzisa i-Creatine?
Ngokusekelwe kudatha yamanje, akukho sincomo sezokwelapha sokuthi wonke umuntu kufanele athathe i-creatine . Kodwa-ke, amanye amaqembu athile angazuza kakhulu kuyo.
| Iqembu | Kungani zingaba usizo? |
|---|---|
| Abantu asebekhulile | Njengoba amazinga e-creatine ehla ngokwemvelo emzimbeni njengoba sikhula, lokhu kungasiza ekusebenzeni kobuchopho kanye namandla emisipha. |
| Abadla imifino/abadla imifino kuphela | Ngenxa yokuthi i-creatine itholakala kakhulu enyameni nasenhlanzini, abantu abadla imifino ngokuvamile banamazinga aphansi e-creatine, ngakho-ke ukuthatha isithasiselo kungaba wusizo kakhulu. |
| Abantu abahambahamba njalo | Kungasiza ekunciphiseni ingcindezi ebuchosheni ebangelwa ukungalali kahle, njengabafundi bezokwelapha, abashayeli bezindiza kanye nabasebenzi bezokuphepha. |
| Abadlali abasengozini yokulimala ekhanda | Labo abadlala imidlalo efana ne-rugby kanye ne-boxing bangasiza ubuchopho ukuthi bululame ngemva kwengozi. |
Kodwa, ngokusho kwesazi sokudla kwezemidlalo eCleveland Clinic, kusenesikhathi kakhulu ukuthi kuphakanyiswe ukuthi umuntu omdala onempilo kufanele aqale ukuyisebenzisa "ukuvikela ubuchopho bakhe." Ucwaningo alukakafiki lapho.
Uma uthatha i-creatine, uyithatha kanjani ngempela?
Isilinganiso kanye nohlobo
Ucwaningo oluningi luncoma amagremu angu-3-5 ngosuku . Abantu abaningi bacabanga ukuthi lapho beqala i-creatine, badinga 'umthamo wokulayisha' omkhulu wamagremu angu-20 ngosuku. Kodwa ngokungafani nemisipha, ayibalulekile empilweni yobuchopho. Kungcono ukusebenzisa amagremu angu-3-5 ngosuku njalo, njalo.
Kuzo zonke izinhlobo ze-creatine emakethe, i-Creatine Monohydrate ibe yiyo ecwaningwe kakhulu futhi ibonise imiphumela emihle kakhulu. Ngakho-ke, uma unenketho, kuwukuhlakanipha ukukhetha lolu hlobo.
Awukwazi yini ukuthola okwanele ngokudla wedwa?
Impendulo emfushane ithi, cha . Umzimba wakho ukhiqiza okunye kwakho, futhi ukuthole enyameni nasenhlanzini. Kodwa cabanga ngakho, noma ngabe umuntu ojwayele ukudla inyama udla cishe ikhilogremu lenyama, uzothola inani elincane kuphela, cishe amagremu angu-1-2 e-creatine. Ngakho-ke ukuze ufinyelele umgomo wamagremu angu-3-5 ngosuku, kuzodingeka uwuthathe njengesengezo.
Ingabe kuphephile ukusebenzisa i-creatine? Ingabe ikhona imiphumela emibi?
I-Creatine ingenye yezithako zokudla eziphephile ezicwaningwe kakhulu futhi eziqashelwa kakhulu emhlabeni. Kumuntu onesifo sezinso, ukuthatha umthamo onconywayo (amagremu angu-3-5 ngosuku) ngokuvamile kuphephile.
Kodwa-ke, kufanele uqaphele kakhulu ngalokhu:
Uma unesifo sezinso esingamahlalakhona noma unesifo sesibindi, kufanele ugweme ukusebenzisa i-creatine ngokuphelele. Lokhu kungenxa yokuthi izinso zihlunga imfucuza eyakheka lapho i-creatine iphuka emzimbeni. Lokhu kungabeka umthwalo owengeziwe ezinso esezibuthakathaka kakade.
Ngakho-ke, ungaqali ukusebenzisa lezi ngaphandle kweseluleko sezokwelapha nganoma yisiphi isizathu.
Imiphumela emibi emincane
Abanye abantu bangase babe nokuqunjelwa, isicanucanu, izinhlungu zesisu, kanye nesifo sohudo, ikakhulukazi lapho bethatha imithamo ephezulu njenge-'loading dose' eshiwo ngenhla. Lokhu akuvamile kakhulu lapho bethatha imithamo ephansi, ngokuvamile amagremu angu-3-5 ngosuku.
Umlayezo Wokuya Nawe Ekhaya
- I-Creatine ingumthombo obalulekile wamandla hhayi emisipheni kuphela, kodwa nakumaseli obuchopho.
- Ucwaningo lwasekuqaleni lusikisela ukuthi i-creatine ingaba nezinzuzo ezintweni ezifana nenkumbulo nokunciphisa imiphumela yokungalali kahle, kodwa kudingeka ucwaningo olwengeziwe ukuqinisekisa lokhu.
- Isilinganiso esinconywayo singamagremu angu-3-5 e-Creatine Monohydrate ngosuku. Akudingeki ukuthatha 'isilinganiso sokulayisha'.
- Okubaluleke kakhulu: Ungasebenzisi i-creatine uma unesifo sezinso noma sesibindi.
- Ngaphambi kokusebenzisa noma yisiphi isithasiselo esisha, qiniseka ukuthi ukhuluma nodokotela wakho ukuze akunike iseluleko, ikakhulukazi uma uthatha imithi yezinye izimo zezokwelapha.
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