Ngaba ungamthatha kakhulu uMdali?

Umxholo

• Yintoni i-creatine?
• Izibonelelo zokuyila
• Ukusebenza kwezemidlalo
• Ukwaluphala okunempilo
• Impilo yobuchopho
• Iindlela zokulinganisa
• Yenza ukulayishwa
• Idosi yesondlo
• Ngaba indalo ikhuselekile?
• Iziphumo ebezingalindelekanga zokuthatha i-creatine eninzi
• Ukuqhawula
• Ukuphazamiseka esiswini
• Ukuthatha ubuninzi be-creatine kulilize
• Umgca wezantsi

I-Creatine yenye yezona zinto zixhaphakileyo kwezemidlalo kwintengiso.

Isetyenziswa ikakhulu kubuchule bayo bokunyusa ubungakanani bemisipha, ukomelela kunye namandla. Inokuba nezinye izibonelelo zempilo ezinxulumene nokuguga kunye nokusebenza kwengqondo.

Nangona kunjalo, njengoko i-mantra ihamba, ngaphezulu ayisiyongcono.

Eli nqaku lichaza izibonelelo zempilo zokudala, iziphumo ebezingalindelekanga, kunye nolwazi lwedosi.

Yintoni i-creatine?

I-creatine iveliswa ngokwendalo ngumzimba wakho kwizintso zakho, isibindi kunye neepancreas. Yenziwe nge-amino acid ezintathu - i-glycine, i-arginine, kunye ne-methionine ().

Ngokomndilili, wenza i-1-2 yeegramu zokuyilwa ngosuku, ezigcinwa ikakhulu kwimisipha yakho yamathambo ().

Ikhompawundi ikwafumaneka ekutyeni, ubukhulu becala iimveliso zezilwanyana ezinje ngenkomo, inkukhu, inyama yehagu, nentlanzi. Ukutya okuqhelekileyo, okunomtsalane kunika i-1-2 yeegram zokuyilwa ngosuku ().

Xa kuthelekiswa nabantu ababandakanya inyama kwizidlo zabo, abatya inyama banamanqanaba asezantsi ekhompawundi agcinwe kwimisipha yabo yamathambo (,).

Ngaphandle kokufumaneka ngokwendalo kukutya okuninzi, i-creatine iyafumaneka kwifom yokongeza.

Nangona kukho iindlela ezininzi zezi zongezelelo ezikhoyo, creatine monohydrate yeyona ifundwe kakuhle, iyasebenza, kwaye ayibizi fom (,,,).

Isidalo senziwe ngokwendalo ngumzimba wakho kwaye sinokufunyanwa kukutya okuvela kwiimveliso zezilwanyana. Ukudala i-monohydrate yeyona fomu ifanelekileyo yokuncedisa.

Izibonelelo zokuyila

I-Creatine yaziwa ngokubanzi ngokukwazi kwayo ukuphucula ukusebenza kwezemidlalo.

Nangona kunjalo, uphando kutshanje lucebise ukuba izibonelelo ezinokubakho zezi zongezelelo zinokwanda ngaphezulu kokusebenza kweembaleki ukukhuthaza ukwaluphala okusempilweni kunye nokufumana impilo yengqondo.

Ukusebenza kwezemidlalo

I-creatine igcwalisa iivenkile zomzimba wakho ze-adenosine triphosphate (ATP) - imolekyuli egcina amandla kunye nefutha kwiiseli zakho-ukubonelela ngemisipha yakho.

Olu nyuso lwamandla afumanekayo lubonakalisile ukukhulisa ubungakanani bemisipha, amandla kunye namandla.

Ngapha koko, uphononongo lubonakalisile ukuba izongezo zokuyila zinokunyusa amanqaku emidlalo, kubandakanya amandla emisipha kunye namandla, nge-5-15% ().

Ukwaluphala okunempilo

Uphando lubonisa ukuba ukuthatha izongezo zokudala kunokunceda ukugcina izihlunu namathambo akho esempilweni njengokuba ukhula.

Olunye uvavanyo lweeveki ezili-10 lubonise ukuba amadoda aneminyaka engama-59-77 athe ongezelelwa nge-5 mg / ipawundi (10 mg / kg) ye-creatine kunye ne-14 mg / ipawundi (30 mg / kg) yeprotheni ekhule kakhulu kwisisulu somzimba kunye nokuncipha kwamathambo. , xa kuthelekiswa nabo bathathe i-placebo ().

Ngaphezu koko, uphononongo lwezifundo kubantu abadala abangama-405 lufumene ukuphucuka okukhulu kubunzima bemisipha kunye namandla kwabo bancedise nge-5-22 yegramu yokudala edityaniswe noqeqesho lokumelana, xa kuthelekiswa nabo benza uqeqesho lokumelana yedwa ().

Impilo yobuchopho

Ukudala izongezo kubonisiwe ukwandisa amanqanaba okudala kwingqondo phantse nge-10%, enokukhuthaza impilo yengqondo (,).

Kucingelwa ukuba ukuthatha ezi zongezelelo kuphucula ukusebenza kwengqondo ngokuphucula ukubonelelwa kwamandla kwingqondo kunye nokubonelela ngokhuseleko lweselula.

Kwisifundo esinye, abantu abongeze nge-8 ye-creatine ngemini kangangeentsuku ezintlanu banciphisa ukudinwa kwengqondo ngexesha lokubala, xa kuthelekiswa nabo bathatha i-placebo ().

Kwangokunjalo, uphononongo lwezifundo ezi-6 zafumanisa ukuba iidosi ze-5-20 gram zekhompawundi zinokuphucula imemori yexesha elifutshane kunye nobukrelekrele kubantu abasempilweni ().

Izibonelelo zezempilo zokuyila zinokuya ngaphaya kokusebenza kwezemidlalo kwezinye iindidi, kubandakanya ukwaluphala okusempilweni kunye nempilo yengqondo.

Iindlela zokulinganisa

Dala umgubo oxutywe namanzi okanye ijusi kwaye uthathwe ngaphambi okanye emva kokusebenza.

Unokongeza nge-creatine ngenye yeendlela ezimbini.

Yenza ukulayishwa

Indlela esemgangathweni yokuthatha isongezelelo yile nto yaziwa njengokuyila kokudala.

Ukulayishwa kokuyila kubandakanya ukuthatha i-20-25 gram ye-creatine, yahlulwe yangamanani ama-4-5 alinganayo kwiintsuku ezingama-5-7 ().

Ukulandela ukulayisha, i-3-5 gram (14 mg / iponti okanye i-30 mg / kg) ngemini iyimfuneko ukugcina iivenkile zakho zemisipha ye-creatine ().

Injongo yokulayisha kukugcwalisa iiseli zakho zemisipha nge-creatine ngokukhawuleza ukuze ukwazi ukufumana izibonelelo zayo kwakamsinya. Ukufumana iziphumo zokuyila, izihlunu zakho kufuneka zizaliswe ngokupheleleyo, nto leyo ethatha iintsuku ezi-5 ukuya ku-7 zokulayisha.

Idosi yesondlo

Ukutsiba isigaba sokulayisha kunye nokuthatha idosi yolondolozo lwe-3-5 yeegram mihla le yenye yeendlela zokongeza kunye ne-creatine.

Le ndlela isebenza ngokuchanekileyo njengokulayisha, kodwa kuthatha ixesha elide- ngesiqhelo kwiintsuku ezingama-28 -ukufumana izibonelelo ezifanayo (,).

Xa kuthelekiswa nendlela yokulayisha, ukuthatha idosi yolondolozo ixesha elide kunokuba lula ngakumbi, kuba kubandakanya idosi e-1 ngosuku kunokuba idosi emi-4-5 yemihla ngemihla.

Unokongeza nge-creatine ngenye yeendlela ezimbini. Unokulandela inkqubo yokulayisha elandelwa yidosi yesondlo, okanye ungatsiba isigaba sokulayisha kwaye uthathe idosi yesondlo ixesha elide.

Ngaba indalo ikhuselekile?

I-Creatine yindawo ekhuselekileyo, efundiswe kakuhle.

Izifundo kubantu abahlukeneyo azibonisanga ziphumo zempilo zimbi zokuthatha izongezo ze-creatine kwiidosi ukuya kuthi ga kwi-4-20 gram ngosuku kwiinyanga ezili-10 ukuya kwiminyaka emihlanu (,,).

Oko kwathethi, kuhlala kucingelwa ukuba ukuthatha ezi zongezo kungonakalisa impilo yezintso.

Nangona kunjalo, kuphononongo lwabantu abanesifo seswekile sesi-2, imeko enokuthi iphazamise ukusebenza kwezintso, ukongeza nge-5 gram yomdali ngosuku ngeeveki ezili-12 ayenzakalisanga impilo yezintso ().

Nangona kunjalo, izifundo zexesha elide kubantu abanezifo zezintso ziyasilela. Abantu abanengxaki yokusebenza kwezintso okanye abo bathatha amayeza kufuneka bajonge kumboneleli wezempilo ngaphambi kokuba bancedise nge-creatine ukuqinisekisa ukhuseleko.

Ngelixa i-creatine ithathwa njengesongezelelo esikhuselekileyo, hlala ukhumbula ukuba unokufumana iziphumo ebezingalindelekanga ezinxulumene nokusetyenziswa gwenxa.

I-Creatine ineprofayili yokhuseleko olomeleleyo kwaye ayinakulindeleka xa isetyenziswa kwixabiso elicetyiswayo.

Iziphumo ebezingalindelekanga zokuthatha i-creatine eninzi

Ngaphandle kweprofayili yokhuseleko olomeleleyo lwe-creatine, ukuthatha amakhulu kuneedosi ezicetyiswayo akuyomfuneko kwaye kunokubangela iziphumo ebezingalindelekanga ezincinci.

Ukuqhawula

Ukudala ukulayisha kunokubangela ukuba ufumane inzuzo enkulu kubunzima bomzimba ngenxa yokunyuka kobunzima bemisipha kunye nokutya kwamanzi kwiimisipha zakho. Ngelixa kungenabungozi, oku kunyuka kobunzima bomzimba kunokubangela ukuqunjelwa.

Umzekelo, olunye uphononongo lufumanise ukuba ukuthatha izongezo zokuyila iintsuku ezingama-28, ekwabandakanya isigaba sokulayisha, kwandise ubunzima bomzimba wabathathi-nxaxheba ngeepawundi ezi-2.9 (1.3 kg), ngokomndilili. Oku kuzuza ubunzima kubangelwa ukukhula kwemisipha kunye nokugcinwa kwamanzi ().

Ngelixa ayinguye wonke umntu onamava okuqunjelwa xa ethatha izongezo, unokukwazi ukunciphisa ngokutsiba isigaba sokulayisha kunye nokuthatha idosi yesondlo ye-3-5 yeegram ngosuku endaweni yoko.

Ukuphazamiseka esiswini

Ukuthatha okuninzi ukudala ngexesha elinye kunokubangela ukungonwabi esiswini.

Umzekelo, kolunye uhlolisiso lweembaleki ezongeze iigramu ezili-10 ze-creatine kwisisu esinye esinamava sokurhuda, isisu esibuhlungu kunye nokubhinqa. Abo bancedise nge-2-5-gram yedosi enye khange bachaze iziphumo ebezingalindelekanga ezifanayo ().

Oko kwathethi, ukuba ukhetha ukulandela umthetho olayishayo, ungaziphepha iziphumo ebezingalindelekanga ngokuthatha i-20-25 gram ye-creatine yahlulwe yangamanani ama-4-5 alinganayo imini yonke.

Ukuthatha ubuninzi be-creatine kulilize

Ukuthatha i-creatine eninzi ngaxeshanye kunokubangela ukungonwabi esiswini kunye nokuqunjelwa, kwaye yinkcitho yemali.

Emva kokuba imisipha yakho igcwele ngokupheleleyo nge-creatine, kuyacetyiswa ukuba uthathe i-3-5 gram (14 mg / iponti okanye i-30 mg / kg) yonke imihla ukugcina iivenkile ezifanelekileyo zemisipha.

Ngenxa yokuba eli xabiso lanele ukugcina iivenkile zakho ze-creatine zigcwele, ukuthatha ngaphezulu kwethamo lokucetyiswa lokugcina kuya kubangela ukuba ukhuphe i-creatine egqithileyo kumchamo wakho, njengoko umzimba wakho unokugcina kakhulu ().

Nangona i-creatine yenye yezona zixhobo ezikhuselekileyo zemidlalo ezikhoyo, ukuthatha okuninzi kuyinkcitho kwaye kunokubangela ukudumba kunye nokuqaqanjelwa sisisu.

Umgca wezantsi

I-Creatine sisongezo semidlalo esidumileyo esithathwa ikakhulu kubuchule bayo bokuphucula ukusebenza kweembaleki.

Izifundo ziphinde zaphanda ukudala kwezinye izibonelelo zempilo ezinokubakho ezinxulumene nokwaluphala kunye nokusebenza kwengqondo.

Ngelixa ukuthatha izongezo ze-creatine kubeka umngcipheko omncinci, ukuthatha kakhulu, ngakumbi ngexesha lesigaba sokulayisha, akuyomfuneko kwaye kunokubangela iziphumo ebezingalindelekanga ezinjengokuqunjelwa kunye nokuqaqanjelwa sisisu.