I-Creatine isibe ngesinye sezithasiselo ezidumile kakhulu phakathi kwalabo abafuna ukuthuthukisa ukusebenza kwabo ngokomzimba, ukuthola amandla, noma ukugcina nje indlela yokuphila esebenzayo. Ukuba khona kwayo ezitolo ezinkulu, emakhemisi, nasezitolo ezikhethekile kuya ngokuya kuvama, futhi izinkundla zokuxhumana zigcwele izincomo zokuthi ungayithatha kanjani. Kodwa-ke, lokhu kuthandwa kuye kwaletha nokungabaza, izinganekwane, kanye nokudideka okuthile mayelana nokuthi iyini i-creatine, ukuthi ungayithatha kanjani, nokuthi ubani ongazuza ngempela kuyo.
Ukuze sikhanyise ngale nhlanganisela, siqoqe ulwazi olufanele kakhulu oluvela ezifundweni zakamuva, izincomo ezivela ezinhlanganweni ezisemthethweni, kanye nokuhlaziywa okuvela kochwepheshe bezokudla. Umgomo wethu ukunikeza umbono ocacile nosekelwa kahle we-creatine, kusukela ekusebenzeni kwayo kwesayensi kuya ezimpikiswaneni zakamuva, njengemikhiqizo ye-creatine kaMercadona kanye nezethulo ezintsha ku-ayisikhilimu nama-gummies.
Ubufakazi besayensi: Ingabe i-creatine iyasebenza?
I-Creatine iyisakhi semvelo esikhiqizwa ngumzimba ngama-amino acid futhi itholakala nasekudleni okufana nenyama ebomvu nenhlanzi. Umsebenzi wayo oyinhloko ukusiza ukuvuselela i-ATP, i-molecule yamandla esetshenziswa ngesikhathi sokuzikhandla okukhulu. Ngakho-ke, ukwengezwa kwe-creatine kuye kwahlotshaniswa ngokujwayelekile nokuthuthukiswa kwamandla, amandla, kanye nokululama ngesikhathi sokuzivocavoca ngamandla aphezulu.
I-European Food Safety Authority (EFSA) isekela isimangalo sokuthi ukusetshenziswa kwe-creatine kwandisa ukusebenza ngokomzimba ngezikhathi eziphindaphindwayo zokuzivocavoca okufushane, okunamandla kakhulu, uma nje kuyi-creatine monohydrate, uhlobo olufundwe kakhulu. Kodwa-ke, ucwaningo lwamuva olushicilelwe ephephabhukwini i- Nutrients luye lwabuza umphumela wayo emisipheni yemisipha. Esifundweni sabahlanganyeli abangu-54 abalandela uhlelo lokuqeqeshwa kokumelana amasonto ayi-12 futhi bathatha amagremu ama-5 e-creatine nsuku zonke, akukho mehluko omkhulu ekuzuzeni kwemisipha owabonwa uma kuqhathaniswa neqembu le-placebo.
Umbhali-mbhali walolu cwaningo, uMandy Hagstrom, uchaze ukuthi izinzuzo ze-creatine kungenzeka ukuthi zazibhekwa njengeziphakeme kakhulu esikhathini esidlule ngenxa yezinkinga zendlela yokusebenza. Kodwa-ke, abacwaningi bacacisa ukuthi lokhu akusho ukuthi i-creatine ayisebenzi, kodwa kunalokho kunezici ezingakaqondakali ngokugcwele, njengokugcinwa kwamanzi kanye nomthamo ofanele. Eqinisweni, lolu cwaningo luphawule ukuthi phakathi nesonto lokuqala, iqembu elithatha i-creatine lathola isisindo semisipha, kodwa lo mehluko wanyamalala lapho sebeqale ukuqeqesha, okuphakamisa ukuthi okunye ukwanda kungenzeka ukuthi kungenxa yokugcinwa kwamanzi okukhulu.
Isilinganiso kanye nokuphepha okunconyiwe
Ngokuphathelene nomthamo, izincomo ezivame kakhulu zikhomba ekudleni kwansuku zonke okuphakathi kwamagremu ama-3 nama-5. I-International Society of Sports Nutrition (ISSN) ikhombisa ukuthi umthamo wamagremu ama-3 ngosuku ungakhuphula kancane kancane izitolo ze-creatine zemisipha cishe emavikini ama-3 kuya kwangama-4, kuyilapho isigaba sokulayisha esingamagremu angu-0,3 ngekhilogramu yesisindo somzimba izinsuku ezi-5-7 silandelwe amagremu ama-3-5 ngosuku sivumela ukugcwala okusheshayo kwezitolo. UDkt. Odile Fernández, udokotela womndeni kanye nombhali wencwadi ethi 'The Power of Supplementation', uncoma uhlelo lwamagremu ama-3 kuya kwangama-5 nsuku zonke lapho ebonakala emphakathini, egcizelela ukuthi ukungaguquguquki kubaluleke kakhulu kunesikhathi sokudla.
Ukuphepha kwe-creatine kubantu abaphilile kusekelwa yizifundo eziningi. Ukuhlolwa kwabantu abadala abaqeqeshwe akutholanga zinguquko ezibalulekile ekusebenzeni kwezinso ngemva kwamasonto ayi-12 okufakwa kwe-supplement, futhi ukubuyekezwa ngalesi sihloko kukhombisa ukuthi ukwanda kwe-creatinine egazini akusho ukulimala kwezinso. Kodwa-ke, ukusetshenziswa kwayo akukhuthazwa kubantu abanenkinga yezinso noma yesibindi ethuthukile, futhi kuhlale kunconywa ukubonisana nochwepheshe wezempilo ngaphambi kokuqala ukuyithatha, ikakhulukazi ezimweni zokukhulelwa, ukuncelisa, noma izifo ezingamahlalakhona, ukuze ugweme izingozi ezingaba khona ezihlobene ne-creatine ezimweni ezithile.
I-Creatine esitolo esikhulu: icala le-Mercadona
Esinye sezihloko okukhulunywa ngazo kakhulu ezinyangeni zamuva nje kube ukuthengiswa kwe-creatine eMercadona. Isitolo esikhulu sethule isitsha esingamagremu angu-200 ngama-euro angaba ngu-8, okwenza kube inketho engabizi kakhulu kulabo abafuna ukuzama lesi sithasiselo. Kodwa-ke, ochwepheshe abaningana bezokudla bahlaziye ukwakheka kwaso futhi bakhomba ezinye izinkinga nge- creatine kaMercadona kanye nokuthi yini engemuva kwale lebula . Lo mkhiqizo, owenziwe yiLaboratorios Ynsadiet, uqukethe ingxube ye-creatine monohydrate, i-creatine phosphate, kanye nosawoti we-calcium we-phosphoric acid, kodwa ilebula alichazi izilinganiso zengxenye ngayinye.
Isazi sezobuchwepheshe bokudla uMario Sánchez, owaziwa ngesiteshi sakhe esithi 'Lo del Comer' (Into Yokudla), ube ngumuntu ogxeka kakhulu. Ekuhlaziyeni kwakhe, ugcizelela ukuthi i-creatine monohydrate iyisimo esisekelwa kakhulu ngokwesayensi, nokuthi ngokuyixuba nezinye izinhlobo ngaphandle kokucacisa ubuningi, abathengi abazi ukuthi bathenga i-monohydrate engakanani ngempela. Ngaphezu kwalokho, ubala ukuthi umthamo ngamunye wamagremu angu-4,2 womkhiqizo unikeza cishe amagremu amathathu e-creatine, okusho ukuthi intengo ngegremu ngayinye ye-creatine yangempela iphakeme kunalokho okubonakala. Nakuba kungewona umkhiqizo oyingozi, uSánchez ukholelwa ukuthi kunezinketho ezicacile nezisezingeni eliphezulu ezitholakalayo ngentengo efanayo.
Le mpikiswano iholele abathengi abaningi ekuzibuzeni ukuthi i-creatine kaMercadona iyakufanelekela yini ukuyithenga. Impendulo incike ezintweni eziza kuqala kumuntu ngamunye: uma ufuna intengo ephansi yokungena futhi ungakhathali ngokuntuleka kokucaca, kungaba inketho; kodwa uma ukhetha ukwazi kahle ukuthi uthatha ini bese ukhetha ifomula engu-100% ye-monohydrate, kunezinye izindlela ezicacile emakethe.
Imikhiqizo emisha: i-ayisikhilimu nama-gummies
I-Creatine ayitholakali nje kuphela ngesimo sempuphu noma se-capsule. Eminyakeni yamuva nje, imboni yokudla isiqalile ukuhlola izindlela ezintsha zokuyifaka emikhiqizweni yansuku zonke, njenge-ayisikhilimu, amabha okusanhlamvu, neziphuzo. Umqondo uwukwenza kube lula ukuyidla nokukhanga kakhulu kubabukeli abaningi, hhayi nje kubadlali. Isibonelo esisodwa salo mkhuba yi-ayisikhilimu ye-creatine, esesivele isesigabeni socwaningo nentuthuko.
Kodwa-ke, ochwepheshe basikhumbuza ukuthi indlela i-creatine esetshenziswa ngayo ayishintshi imiphumela yayo. Ubufakazi buyaqhubeka nokugxila ku-creatine monohydrate, futhi into ebalulekile ukufinyelela njalo umthamo onconywayo wansuku zonke. Ngaphezu kwalokho, kubalulekile ukukhumbula ukuthi le mikhiqizo ingase ibe noshukela owengeziwe, amafutha, nama-calories, ngakho-ke akuyona njalo inketho enempilo kakhulu. Emkhakheni wezemidlalo, amafomethi afana nama-gummies nawo avele, njengalawo aqalwe ngumkhiqizo kaRafa Nadal we-NDL Pro-Health kanye ne-Cantabria Labs, ahlanganisa i-creatine ne-vitamin B6. Nakuba kulula, ngokuvamile abiza kakhulu kunempuphu ye-creatine yendabuko.
Izinganekwane namaqiniso
Enye yezinganekwane ezisakazeke kakhulu ukuthi i-creatine iyi-steroid. Akukho okungaba kude neqiniso. I-Creatine iyinhlanganisela eyenzeka ngokwemvelo etholakala emzimbeni nasekudleni, futhi ayihlobene nama-hormone okwenziwa. Ukuthandwa kwayo kwakhula ngawo-80 kanye nawo-90, okuhambisana nokwanda kwama-steroid, okwaholela edumeleni elibi elingafanele. I-World Anti-Doping Agency iyakuvumela ukusetshenziswa kwayo, futhi izifundo eziningi zisekela ukuphepha nokusebenza kwayo kahle.
Enye inganekwane evamile ukuthi i-creatine ilimaza izinso. Njengoba sesibonile, ubufakazi abusekeli lesi simangalo kubantu abaphilile. Kuvame ukushiwo ukuthi kungokwabakhi bomzimba kuphela, kodwa empeleni, kungaba wusizo kunoma ubani ohlanganyela ekuqeqeshweni kwamandla noma kwezemidlalo ezinamandla kakhulu, futhi izinzuzo zayo empilweni yengqondo neyengqondo ziyacwaningwa , yize kungakabikho ziphetho eziqinile okwamanje.
Ngamafuphi, i-creatine iyisengezo esinesisekelo esiqinile sesayensi, kodwa akuyona iphilisi elimangalisayo. Ukusebenza kwayo kuncike kumthamo, ukuhambisana, kanye nokuqeqeshwa. Impikiswano ezungeze imikhiqizo efana neyaseMercadona igcizelela ukubaluleka kokufunda amalebula nokukhetha izinketho ezisobala. Futhi izethulo ezintsha, njenge-ayisikhilimu noma ama-gummies, zandisa izinketho, kodwa azithathi indawo yefomu elifundwe kakhulu: i-creatine monohydrate powder. Ekugcineni, iseluleko esingcono kakhulu ukuba nolwazi oluhle, ukubonisana nochwepheshe, bese ukhetha imikhiqizo esezingeni eliphezulu efanela izidingo nemigomo yomuntu ngamunye.
