Ngaba kuyila ukuBangela ukuBloga? Yonke into ekufuneka uyazi

Umxholo

• Yintoni i-creatine?
• Ingaba isebenza kanjani
• Ukulayisha kunye nokuqumba
• Nini ukuthatha
• Eyona fomu yongezelelekileyo
• Ukhuseleko kunye nokuthintela
• Umgca wezantsi

I-Creatine yenye yezona zinto zithandwayo zokutya kwintengiso.

Ihlala isetyenziswa ziimbaleki kunye nabantu abathanda impilo ukuphucula ubungakanani bemisipha, amandla, amandla kunye nokusebenza.

Nangona i-creatine ineprofayili yokhuseleko olomeleleyo, abanye abasebenzisi banamava okuqunjelwa kumanqanaba okuqala okuxhasa nayo-ekwabizwa ngokuba sisigaba sokulayisha.

Eli nqaku lichaza ukuba yintoni ebangela ukudumba kokudala kunye namanyathelo onokuwathatha ukuthintela oko.

Yintoni i-creatine?

Ii-amino acid zizinto ezifunekayo kwimisebenzi ebalulekileyo-kubandakanya ukwakha izihlunu zakho. I-Creatine yinto eyenziwa ngumzimba wakho ngokwemvelo ukusuka kwi-amino acid arginine, glycine, kunye ne-methionine.

Ngokomndilili, isibindi sakho, izintso, kunye nepancreas zenza i-1-2 yeegramu ngosuku, egcinwa ikakhulu kwimisipha yamathambo ().

Inokuvela nakukutya okusekwe kwizilwanyana- ikakhulu inyama kunye nentlanzi- nakwizincedisi ().

I-Creatine iyaziwa kakhulu ekuphuculeni ukusebenza komzimba ngokubonelela amandla kwiimisipha zakho kodwa iphinde ifundwe ngendima yayo kwezinye izibonelelo zezempilo, ezifana nokukhuthaza ukuguga okunempilo kunye nokusebenza kwengqondo (,).

Nangona kunjalo, ukuze ufumane izibonelelo ezinokubakho, kuya kufuneka uchithe izixa ezikhulu zenyama kunye neentlanzi ukuze ufumane isidalo esaneleyo, ukwenza izongezo ngendlela efanelekileyo nexabisayo yokwandisa amanqanaba.

Ingaba isebenza kanjani

I-Creatine isebenza ngokuzalisa i-adenosine triphosphate (ATP), imolekyuli ethwala amandla kwiiseli zomzimba wakho.

Ngobunzulu obuphezulu, imisebenzi yexesha elifutshane njengokuphakamisa ubunzima okanye ukukopa, umzimba wakho usebenzisa into eyaziwayo njengenkqubo ye-creatine phosphate.

Le nkqubo izalisa ngokukhawuleza iivenkile zomzimba wakho ze-ATP ngokusebenzisa i-creatine ukubonelela ngamandla kwiimisipha zakho.

Kodwa ngenxa yokuba iivenkile zakho zendalo zilinganiselwe, zisetyenziswa ngokukhawuleza ngexesha lomsebenzi wobunzulu ().

Ukuxhaswa nge-creatine kwandisa ukuxinwa kwayo kwiimisipha zakho-kunika amandla angaphezulu kwi-ATP yamandla.

Oku kunokuguqula imeko yokuphucula umgangatho woqeqesho luphela. Umzekelo, uphando lubonisa ukuba ukongeza ngegrama ezingama-20 zokuyila yonke imihla kangangeentsuku ezi-5 ukuya kwezi-5 kungakhokelela ekunyuseni i-5-15% yamandla kunye nokusebenza kweembaleki ().

Ngenxa yoko, sisongezo esidumileyo phakathi kweembaleki kunye nabathandi bokuzilolonga.

Umzimba wakho ngokwendalo uvelisa indalo evela kwiiamino acid. Ukudala kuzalisa iivenkile zomzimba wakho ze-ATP ukubonelela ngamandla kwiimisipha zakho.

Ukulayisha kunye nokuqumba

Ukuyila ukudumba yinto edla ngokwenzeka ngexesha lesigaba sokulayisha xa uqala ukongeza nge-creatine.

Isigaba sokulayisha siquka ukuthatha i-20-25 gram ye-creatine kwiintsuku ezingama-5-7 zilandelelana ().

Ukulandela isigaba sokulayisha, ithamo lokugcina i-3-5 gram okanye i-0.01 iigram ngepawundi nganye (i-0.03 yeegram ngekhilogram) yobunzima bomzimba ngosuku emva koko iyimfuneko ukugcina iivenkile ezifanelekileyo zemisipha.

Nangona kunjalo, ngexesha lesigaba sokulayisha, kuhlala kukho ukwanda kobunzima bomzimba ngenxa yokunyuka kobunzima bemisipha kunye nokungeniswa kwamanzi kwiimisipha zakho, ezinokubangela ukuqunjelwa (,).

Izifundo ezininzi zifumanisa ukuba isigaba sokulayisha sinokubangela inzuzo enkulu kumanzi emzimbeni wonke.

Umzekelo, uphononongo kwiimbaleki ezili-13 zafumanisa ukuba ukongeza nge-0.01 yeegram ngekhilogram nganye (ubunzima be-0.3 yeekhilogram ngekhilogram) yobunzima bomzimba ngosuku kangangeentsuku ezisi-7 kukhokelele kukonyuka okubonakalayo kumanzi apheleleyo emzimbeni weepawundi ezi-2.3 (1 kg) ().

Ngokomndilili, unokulindela ukufumana i-1-2% yobunzima bomzimba ngexesha lesigaba sokulayisha-esilinganiselwe ubunzima bamanzi ().

Okwangoku, ukwanda kumanzi apheleleyo emzimbeni ngenxa yokuxhasa ngokudalwa lixesha elifutshane kwaye kuhlala kusonjululwa kwiiveki ezimbalwa emva kwenqanaba lokulayisha ().

Ngelixa ayinguye wonke umntu onamava okuqunjelwa, unokukwazi ukuwuthintela okanye ukuwuthintele ngokutsiba isigaba sokulayisha ngokupheleleyo kwaye uthathe idosi yolondolozo lwee-3-5 zeegram ngosuku.

Nini ukuthatha

Injongo yesigaba sokulayisha kukugcwalisa izihlunu zakho ngomdali ukuze ukwazi ukufumana izibonelelo zazo kwakamsinya.

Kungenxa yokuba isongezelelo asinampembelelo kwangoko ekusebenzeni komthambo. Kwakanye kuphela ukuba izihlunu zakho zihluthwe ngokupheleleyo apho ufumana umahluko ().

Ixesha elithathayo ukuqaphela izibonelelo ezipheleleyo zithatha iintsuku ezi-5-7 zokulayisha ().

Ke ngoko, ixesha othabatha ngalo indalo- nokuba ujikeleze ukusebenza, kusasa, okanye ebusuku - ayibalulekanga ukuba ukhumbula ukuyithatha yonke imihla.

Ukuba ukhetha, ungatsiba isigaba sokulayisha kwaye uthathe nje idosi yolondolozo lwe-3-5 yeegram mihla le.

Ukwenza njalo kunokunceda ekunciphiseni ukuqunjelwa okusoloko kunxulunyaniswa namathamo aphezulu athathwe ngexesha lesigaba sokulayisha.

Oku kusebenza ngokuchanekileyo njengokulayisha, kodwa kuya kuthatha ixesha elide kuwe ukuba ufumane izibonelelo-ngesiqhelo iiveki ezi-3 ukuya kwezi-4 ngokuchaseneyo neveki enye kuphela yokulayisha ().

Ngapha koko, uphononongo lubonisa ukuba ukuxhasa ngeedosi ezisezantsi ngaphezulu kwamaxesha amade kuyasebenza ekuphuculeni ukusebenza kweembaleki kunye nokukhutshwa kwamandla emisipha ngaphandle kokubangela ukuzuza ngokukhawuleza kobunzima okunxulunyaniswa nokulayisha.

Uphononongo kwiimbaleki ezingamadoda ezingama-19 lubonakalise ukuba ukongeza nge-0.01 iigrem ngeepawundi (i-0.03 iigrem nge-kg) yobunzima bomzimba ngemini kangangeentsuku ezili-14 kukhokelele kukonyuka okukhulu kwimveliso yamasipha xa kuthelekiswa ne-placebo.

Ngapha koko, iimbaleki azibonisanga kukwanda okukhulu kubunzima bomzimba ().

Ukuthatha idosi yolondolozo lwe-creatine endaweni yokulayisha kunokukunceda uphephe ukuzuza ngokukhawuleza kunye nokuqunjelwa.

Eyona fomu yongezelelekileyo

Ngeendlela ezininzi zokudala ezikhoyo, unokuzibuza ukuba yeyiphi eyona ilungileyo. Eyona fomu ifundwe kakuhle kwaye isebenzayo kukudala i-monohydrate (,).

Abathengisi bezinye iifom-ezinje nge-buffered creatine (Kre-Alkalyn), creatine hydrochloride (HCL), okanye ukudala i-nitrate-ibango lokuba ziyangeniswa ngcono kwaye zisetyenziswa ngokukuko emzimbeni wakho xa kuthelekiswa ne-creatine monohydrate.

Nangona kunjalo, uphando lubonisa ukuba inqanaba lokufakwa kwe-creatine monohydrate liphantse lafika kwi-100% (,).

Kuba ezinye iifom zithengiswa njengongaphezulu kokudala i-monohydrate, zikwabiza kakhulu.

Ukudala i-monohydrate yeyona ndlela iphambili yoqoqosho nesebenzayo kwimarike.

Unokufumana i-monohydrate yokudala njengomgubo, nokuba uwedwa okanye ekusebenzeni kwangaphambili, ziimveliso ozithathayo ngaphambi kokuzivocavoca kwakho eziqulethe ezinye izithako ezinamandla ezifana ne-caffeine.

Nangona i-creatine monohydrate ihlala ibandakanywa njengesithako kwiimveliso zangaphambi kokuzilolonga, kungcono ukuthenga i-creatine njengemveliso enye ukuze ukwazi ukuyenza ngokufanelekileyo-ngakumbi ukuba ucwangcisa ukulayisha.

Hlanganisa umgubo ngamanzi okanye ngejusi usebenzisa icephe ukuvusa. Ukudibanisa ngokulula, ungasebenzisa ukudala i-monohydrate kwifom micronized.

I-Micronized creatine incinci kune-creatine yesiqhelo kwaye ixubeka ngcono kulwelo ukuze ungabinazigaqa emazantsi esiselo sakho.

Ngaphandle kweendlela ezahlukeneyo zokudala kwintengiso, ukudala i-monohydrate yeyona fomu ifundwe kakuhle kwaye isebenzayo.

Ukhuseleko kunye nokuthintela

I-Creatine ikhuselekile ngokumangalisayo njengesongezelelo.

Nangona iprofayili yokhuseleko olomeleleyo iye yaxutywa ziingxelo zemithombo yeendaba ezithi ukudala kuyonakalisa izintso zakho kwaye kubangele ukuphelelwa ngamanzi emzimbeni, ubungqina bokuxhasa la mabango abukho ().

Izifundo ezibandakanya abantu abahlukeneyo azifumananga ziphumo zimbi kwimpilo yezintso kwiidosi ezisusela kwi-5-20 gram ngosuku kwiinyanga ezili-10 ukuya kwiminyaka emi-5 (,,,).

I-Creatine ayiboniswanga ukuba ibangela ukuphelelwa ngamanzi emzimbeni okanye yonyuse umngcipheko-enye into engaqondakaliyo-nokuba isetyenziswa ngabantu abenza ubushushu (,,,).

Isivumelwano esibambekayo sesayensi kukuba ukusetyenziswa kwexesha elifutshane okanye ixesha elide kokuncedisa kukhuselekile kwaye akubeki mngciphekweni wezempilo kwabanye abantu abasempilweni ().

Okwangoku, abantu abanesifo sezintso okanye abo bathatha amayeza kufuneka bajonge kumboneleli wezempilo ngaphambi kokuba baqale inkqubo yokudala ukuqinisekisa ukhuseleko.

I-Creatine ineprofayili yokhuseleko olomeleleyo. Kufundwe kuluhlu lwabantu abakwidosi ephezulu iminyaka ngaphandle kwemingcipheko yempilo.

Umgca wezantsi

I-Creatine sisongezelelo esidumileyo esisetyenziselwa ukuphucula umthambo kunye nokusebenza kwezemidlalo.

Ukudalwa kokudumba kunokubakho ngexesha lesigaba sokulayisha-xa uthatha i-20-25 gram ye-creatine kwiintsuku ezingama-5-7 - ngenxa yokwanda kobunzima bemisipha kunye nokungena kwamanzi kwimisipha yakho.

Kungathintelwa ngokutsiba isigaba sokulayisha kunye nokuthatha idosi yesondlo ye-3-5 yeegram mihla le endaweni yoko.

Kwiifom ezininzi ezikhoyo, ukudala i-monohydrate yeyona nto ifundwe kakuhle, ikhuselekileyo, kwaye isebenzayo.