I-Creatine isishintshe ekubeni yinto eyinhloko emakamelweni okushintshela nasezitolo zezithako zokudla yaba yisihloko esiyinhloko ezingxoxweni ezibanzi mayelana namandla, imisipha, kanye nokusebenza kobuchopho. Kuyinhlanganisela umzimba oyikhiqizayo ezithweni ezifana nesibindi, izinso, kanye ne-pancreas, futhi etholakala nangokudla okufana nenyama nenhlanzi. Ingxenye enkulu yamandla ayo agciniwe igcinwa emisipheni , lapho idlala khona indima ekubuyiselweni kwamandla ngokushesha ngenxa yokuqhuma okufushane kokuzikhandla okukhulu.
Sekuyiminyaka eminingi, i-creatine ihlotshaniswa cishe nokuqeqeshwa kwamandla kuphela, kodwa ucwaningo lwamuva lubheka nendima yayo ekusebenzeni kahle, ukuguga, kanye nokusebenza kwengqondo. Noma kunjalo, kubalulekile ukuhlukanisa phakathi kwalokho okuqinisekisiwe nalokho okusalokhu kuyinkolelo-mbono. I-creatine ayisona isisombululo esivamile, futhi ayithathi indawo yokuzivocavoca, ukudla okufanele, noma ukuphumula.
Ubufakazi buthini ngokusebenza kwayo ngempumelelo?
Emkhakheni wezemidlalo, i-creatine monohydrate iwuhlobo olufundwa kakhulu futhi olufaneleka kakhulu emizamweni ephindaphindwayo yamandla aphezulu. Ukusetshenziswa kwayo kuhlotshaniswa nokuthuthukiswa kwamandla, amandla, kanye nekhono lokusekela amasethi adinga amandla. Lokhu akuyona imiphumela esheshayo, efana nevuselelayo , kodwa kunalokho inqubo encike ekutheni imisipha igcinwe kancane kancane ngokuhamba kwesikhathi.
Uma kuhlanganiswa nokuqeqeshwa kwamandla, ubufakazi busekela ukwanda kwesisindo somzimba esinciphile kanye nokuzivumelanisa ngcono nemithwalo esindayo, uma nje kuyingxenye yohlelo lokudla oluhambisanayo nokuphumula. Kubantu asebekhulile noma abangahlali phansi, imiphumela iyahlukahluka kakhulu futhi akunakulindelwa ukuthi iveze izimangaliso. Izimo zomuntu ngamunye zithonya kakhulu umphumela.
Intshisekelo ebuchosheni ikhule ngoba lesi sitho sisebenzisa amandla amaningi futhi siqukethe i-creatine. Ezinye izifundo ziphakamisa ukuthuthuka okuncane ekukhumbuleni noma ekunakeni ezimweni zokukhathala, ukucindezeleka, noma ukuguga, kodwa abacwaningi ngokwabo banxusa ukuthi kuqashelwe. Ubufakazi bokucabanga buhlala buqala futhi abuvumeli ukuncoma isithasiselo njengokwelashwa kokuvimbela.
Kubalulekile futhi ukuqonda ukuthi i-creatine ayithathi indawo yokuzivocavoca. Izifundo ezibonisa izinzuzo ezicacile ngokuvamile zifaka phakathi ukuqeqeshwa, ukudla, kanye nokungaguquguquki. Ngisho noma kuye kwabonakala izinguquko emandleni noma ekwakhekeni komzimba, azifani nalezo ezikhiqizwa inqubo ehlelwe kahle. Ukuyithatha ngaphandle kokuzivocavoca akuguquli isithasiselo sibe yi-bullet yomlingo.
Indlela yokukuthatha kanye namaphutha avamile
Iphutha elivame kakhulu ukuphatha i-creatine njengesengezo sangaphambi kokuzivocavoca okufanele sisetshenziswe ezinsukwini zokuzivocavoca kuphela. Ukusebenza kwayo kuyahlangana: uma uphuthelwa imithamo noma uphazamisa inqubo yakho njalo ezinsukwini ezimbalwa, kuba nzima ukugcina ukugcwala kwemisipha. Ukuhlala njalo kwansuku zonke kubaluleke kakhulu kunesikhathi esiqondile , yize abantu abaningi bekhetha ukuyithatha kanye nokudla noma i-shake yabo yangemva kokuzivocavoca.
Iziqondiso ezijwayelekile zabantu abadala abanempilo zisukela kumagremu amathathu kuya kwangu-5 ngosuku, okuyisibalo esivela ezincwadini eziningi mayelana nomthamo kanye namaphutha avamile lapho uwuthatha . Asikho isidingo sokwenza izinto ngokwakho noma ukuphinda kabili umthamo ukuze uziqeqeshe kanzima. Okuningi akungcono , futhi kunoma yikuphi, noma yikuphi ukulungiswa kufanele kulandele ilebula noma iseluleko sochwepheshe wezempilo.
Ukuyithatha kanye nokudla okuqukethe ama-carbohydrate noma amaprotheni kungayisiza ifinyelele emisipheni, ngoba impendulo ye-insulin iyasiza ekuthuthweni kwayo. Akudingeki kakhulu, kodwa kuyindlela ewusizo yokuyifaka ohlelweni lwakho. Ukuyixuba namanzi, ujusi, noma i-smoothie kuwumkhuba olula futhi olula ukuwugcina.
Isigaba sokulayisha, esinemithamo ephezulu izinsuku eziningana, asiphoqelekile, asiphoqelekile. Abantu abaningi bakhetha ukuqala ngqo ngomthamo wokulungisa bese belinda amasonto ambalwa ukuze babone izinguquko. Asikho isidingo sokuthatha ikhefu uma uthatha umthamo ofanele , ngaphandle kokuthi welulekwe udokotela noma ngokuzikhethela kwakho.
Ngokuphathelene nefomethi, kokubili uphuphu nama-capsule kungasebenza ngokulinganayo uma kuqukethe i-creatine monohydrate. ESpain nakwamanye amazwe aseYurophu, lezi yizindlela ezivame kakhulu zokwethula. Umehluko omkhulu usekusebenziseni kalula: uphuphu uvumela ukulawulwa okungcono komthamo futhi ungaxutshwa neziphuzo; ama-capsule aqeda isidingo sokulinganisa nokulungiselela, kodwa ngokuvamile awaguquguquki kakhulu. Ifomethi akufanele ididaniswe nokusebenza kahle okukhulu.
Ukuphepha, imikhawulo, kanye nezingxoxo ezivulekile
Kubantu abaphilile, i-creatine monohydrate inephrofayili yokuphepha enhle uma isetshenziswa kumithamo efundwe isikhathi eside. Imiphumela emibi evame ukubikwa ukungakhululeki kokugaya ukudla kanye nokukhuluphala okuncane ngenxa yokugcinwa kwamanzi emisipheni. Lokhu akukhona ukuvuvukala ngaphansi kwesikhumba noma inkinga enkulu ezimweni eziningi.
Abantu abanesifo sezinso, abakhulelwe, abancelisayo, abaphuza imithi, noma abanezimo ezikhona kakade kufanele baxhumane nodokotela ngaphambi kokuqala. Ucwaningo kwamanye ala maqembu lulinganiselwe, futhi izincomo ezijwayelekile azikwazi ukusetshenziswa njalo ngaphandle kokuqashwa kwezokwelapha. Ukuqapha kwezokwelapha kubaluleke kakhulu uma kukhona isimo sempilo esicashile.
Intshiseko ezungeze imiphumela yayo yokuqonda engaba khona idale izihloko zezindaba ezinhle kakhulu, kodwa iqiniso licacile kakhulu. Izinzuzo zibonakala zingenzeka kakhulu kubantu abadala noma labo ababhekene nokucindezeleka ngokomzimba, futhi azicaci kangako kubantu abasha asebevele bephelelwe amandla okugcina kwabo ingqondo. Njengamanje, abukho ubufakazi obanele bokuyithengisa njengesithuthukisi sobuchopho esijwayelekile.
Kuwukuhlakanipha futhi ukuqaphela imikhiqizo enamagama adidayo, izingxube ezingenangqondo, noma izithembiso ezigqamile. Uma umgomo uwumphumela ojwayelekile wokuthuthukisa ukusebenza, kunengqondo ukufuna i-creatine monohydrate futhi ugweme amafomula anezithasiselo ezingadingekile. Ukufunda ilebula kusasiza kakhulu kunokuthembela ekukhangiseni.
I-Creatine isalokhu ingenye yezithako ezisekelwa kakhulu zamandla nokululama, kodwa indima yayo ephambili ayiyenzi ibe yinto emangalisayo. Isihluthulelo ukusetshenziswa njalo, ukulungisa umthamo ngokuhlakanipha, ukuwuhlanganisa nokuqeqeshwa okufanele kanye nokudla okunempilo, kanye nokubonisana nochwepheshe uma unemibuzo noma ukukhathazeka ngempilo. Lokho isayensi ekusekelayo njengamanje yinzuzo eqinile yezemidlalo kanye nomphumela ongaba khona wokuqonda osaphenywa.
