Indlela yokuthatha isongezelelo se-creatine

Umxholo

• Uyithatha njani i-creatine
• 1. Ukongezwa kwiinyanga ezi-3
• 2. Ukongezwa ngokulayisha ngaphezulu
• 3. Ukuncedisa ngokujikeleza
• Yintoni i-creatine?
• Imibuzo eqhelekileyo
• Ngeliphi ixesha losuku kucetyiswa ukuthatha i-creatine?
• 2. Ngaba ukuthatha indalo akulunganga kuwe?
• 3. Ngaba ukutyeba kokuyila?
• 4. Ngaba i-creatine ingasetyenziselwa ukunciphisa ubunzima?
• 5. Ngaba indalo ikhuselekile kubantu abadala?

I-Creatine sisongezelelo sokutya esityiwa ziimbaleki ezininzi, ngakumbi iimbaleki kwiindawo zokwakha umzimba, uqeqesho lobunzima okanye imidlalo efuna ukuqhuma kwezihlunu, njengokuprinta. Esi songezelelo sinceda ekufumaneni ubunzima obucekeceke, sonyusa ubukhulu befayibha yemisipha kwaye siphucula ukusebenza komzimba, kunye nokunceda kuthintelo lokonzakala kwezemidlalo.

I-creatine yinto ekhiqizwa ngokwemvelo yizintso, i-pancreas kunye nesibindi, kwaye ivela kwi-amino acids. Izongezo zeli khompawundi zingathathwa kangangeenyanga ezi-2 ukuya kwezi-3, phantsi kwesikhokelo sikagqirha, isondlo okanye isondlo, eyahlula idosi yesondlo phakathi kwe-3 kunye ne-5 g ngemini ngokobunzima kunye nexesha elilinganiselweyo

Uyithatha njani i-creatine

Ukuncedwa kokudala kufuneka kwenziwe phantsi kwesikhokelo sikagqirha okanye isondlo kwaye kufuneka sikhatshwe luqeqesho olunzima kunye nesondlo esaneleyo ukuze sikwazi ukuthanda ukwanda kobunzima bemisipha.

Izithako zokudala zinokuthathwa ngeendlela ezi-3 ezahlukeneyo, kwaye zonke zinokufumana izibonelelo ekwandiseni ubunzima bemisipha, ezizezi:

1. Ukongezwa kwiinyanga ezi-3

Ukudala ukongezwa kwiinyanga ezi-3 yeyona ndlela isetyenzisiweyo, kusetyenziswa i-2 ukuya kwi-5 yeegram zomdali ngosuku ngeenyanga ezi-3 kubonisiwe, emva koko kuyacetyiswa ukuba kumiswe inyanga enye ukuze kuqalwe omnye umjikelo emva koko, ukuba kukho imfuneko.

2. Ukongezwa ngokulayisha ngaphezulu

Ukudala ukuxhaswa kunye nokugqithisa kubandakanya ukuthatha i-0.3 g / kg yesisindo ngexesha leentsuku ezi-5 zokuqala, ukwahlula idosi epheleleyo kumaxesha ama-3 ukuya kuma-4 ngosuku, okuthanda ukuzaliswa kwemisipha.

Emva koko, kuya kufuneka unciphise idosi ukuya kwi-5 yeigram ngosuku kangangeeveki ezili-12, kwaye ukusetyenziswa kwe-creatine kufuneka kusoloko kuhamba noqeqesho lobunzima rhoqo, ekufuneka ngokukhethekileyo ikhokelwe yingcali yemfundo yomzimba.

3. Ukuncedisa ngokujikeleza

Enye indlela yokuthatha i-creatine kukujikeleza, okubandakanya ukuthatha iigrama ezi-5 yonke imihla malunga neeveki ezi-6 emva koko uthathe ikhefu leeveki ezi-3.

Yintoni i-creatine?

I-Creatine sisongezelelo esinexabiso eliphantsi esingasetyenziselwa iinjongo ezahlukeneyo, sisebenzela:

• Ukubonelela ngamandla kwimicu yemisipha, ukunqanda ukudinwa kwemisipha kunye nokuthanda uqeqesho lwamandla;
• Ukuququzelela ukubuyiswa kwemisipha;
• Ukuphucula ukusebenza ngexesha lomsebenzi womzimba;
• Yandisa umthamo wemisipha, njengoko ikhuthaza ukufumba kolwelo ngaphakathi kweeseli;
• Khuthaza ukuzuza kobunzima bemisipha engenamafutha.

Ukongeza kwizibonelelo ezinxulumene nomsebenzi womzimba, ezinye izifundo zikwabonisa ukuba i-creatine inomsebenzi we-neuroprotective, ukuthintela kunye nokunciphisa ubukhali bezifo ze-neurodegenerative, ezinjengesifo sika-Parkinson, isifo sikaHuntington kunye ne-muscular dystrophy.

Ukongeza, esi songezelelo sinokuba neziphumo ezilungileyo kunye nezibonelelo xa sisetyenziswa njengoncediso kunyango lwesifo seswekile, i-osteoarthritis, i-fibromyalgia, i-cerebral kunye ne-cardiac ischemia kunye noxinzelelo.

Bona ukuba ungatya ntoni ngaphambi nasemva koqeqesho ngokubukela le vidiyo kwisondlo sethu:

Imibuzo eqhelekileyo

Eminye imibuzo eqhelekileyo malunga nokusetyenziswa kwendalo yile:

Ngeliphi ixesha losuku kucetyiswa ukuthatha i-creatine?

I-Creatine inokuthathwa nangaliphi na ixesha losuku, njengoko inefuthe elongezelekayo emzimbeni kwaye ayikhawulezi, ngenxa yoko akukho mfuneko yokuthatha isongezelelo ngexesha elithile.

Nangona kunjalo, ukufumana izibonelelo ezingaphezulu, kuyacetyiswa ukuba i-creatine ithathwe emva koqeqesho kunye ne-glycemic index carbohydrate ephezulu, ukuze incopho ye-insulin iveliswe kwaye ke inokuqhutywa ngumzimba ngokulula.

2. Ngaba ukuthatha indalo akulunganga kuwe?

Ukuthatha i-creatine kwiidosi ezinconyelwayo akulunganga emzimbeni, njengoko iidosi ezicetyiswayo ziphantsi kakhulu, oko kuthetha ukuba akukho kwanele ukugqithisa izintso okanye isibindi.

Nangona kunjalo, eyona ndlela ikhuselekileyo yokuthatha i-creatine kukubeka esweni ugqirha okanye isazi sezondlo, njengoko kubalulekile ukuhlonipha iidosi ezikhuthazwe ngokwasemthethweni kwaye uvavanye amaxesha ngamaxesha iziphumo zazo emzimbeni. Ukongeza, kubalulekile ukuba abo benza umthambo benze ukutya okwaneleyo, okuqinisekisa ukuzaliswa kwamandla kunye nokuchaneka kwezihlunu.

Abantu abaneengxaki zezintso okanye zesibindi kufuneka babonane nogqirha ngaphambi kokusebenzisa le nyuselo.

3. Ngaba ukutyeba kokuyila?

I-Creatine ngokubanzi ayibangeli ukuba ufumane ubunzima, nangona kunjalo, enye yeempembelelo zokusetyenziswa kwayo kukudumba kweeseli zemisipha, ezibangela ukuba izihlunu zidumbe ngakumbi, kodwa oko akuthethi kuthi kunxulumene nokugcinwa kwamanzi. Nangona kunjalo, kukho ezinye iintlobo ze-creatine ezinezinye izinto ezenza i-creatine, njenge-sodium, umzekelo, le nto inoxanduva lokugcina amanzi.

Ke, kubalulekile ukuba i-creatine iboniswe ngugqirha okanye isondlo, kwaye kufuneka isetyenziswe njengoko kuyalelwe, ukongeza ekuthatheni ingqalelo kwileyibhile yemveliso.

4. Ngaba i-creatine ingasetyenziselwa ukunciphisa ubunzima?

Hayi, ukudala kuyabonakaliswa ukwandisa ubungakanani bemisipha kunye namandla, ngaloo ndlela kuphuculwe ukusebenza komzimba kwaye, ngoko ke, akukhuthazwa ukunciphisa umzimba.

5. Ngaba indalo ikhuselekile kubantu abadala?

Ubungqina benzululwazi obunxulumene nokusetyenziswa kwe-creatine ngabantu abadala bunqunyelwe, nangona kunjalo, ngokolunye uphononongo, ayibangeli tyhefu, isibindi okanye iingxaki zezintso kwaye, ke ngoko, uMbutho waMazwe ngaMazwe weSondlo sezeMidlalo ubona ukusetyenziswa kwayo kukhuselekile.

Nangona kunjalo, eyona nto ifanelekileyo kukufuna iingcebiso kwisondlo ukuze kwenziwe uvavanyo olupheleleyo kunye nesicwangciso sesondlo esilungelelaniswe neemfuno zomntu senziwe, ukongeza ekubaleni isixa kunye nexesha ekufuneka lisetyenziselwe umdali ngokukhuselekileyo.