Ingabe Ukudala Imbangela Yokuqunjelwa? Konke Odinga Ukukwazi

-Delile

• Yini i-creatine?
• Isebenza kanjani
• Ukulayisha nokuqumba
• Ukuthatha nini
• Ifomu lokungezelela elihle kakhulu
• Ukuphepha nokuqapha
• Okubalulekile

I-Creatine ingenye yezithako zokudla ezithandwa kakhulu emakethe.

Kuvame ukusetshenziswa ngabadlali nabathandi bempilo yokuthuthukisa usayizi wemisipha, amandla, amandla nokusebenza.

Yize i-creatine inephrofayili eqinile yezokuphepha, abanye abasebenzisi bahlangabezana nokuqunjelwa ezigabeni zokuqala zokulekelela ngayo - okwaziwa nangokuthi isigaba sokulayisha.

Lo mbhalo uchaza ukuthi yini ebangela ukuqunjelwa kwe-creatine nezinyathelo ongazithatha ukukugwema.

Yini i-creatine?

Ama-amino acid ayizinhlanganisela ezidingekayo emisebenzini ebalulekile - kufaka phakathi ukwakha imisipha yakho. I-creatine yinto ekhiqizwa ngumzimba wakho ngokwemvelo kusuka kuma-amino acid arginine, glycine, ne-methionine.

Ngokwesilinganiso, isibindi sakho, izinso, namanyikwe enza u-1-2 amagremu ngosuku, okugcinwa ikakhulu emisipheni yamathambo ().

Kungabuye kuqhamuke ekudleni okususelwa ezilwaneni - ikakhulukazi inyama nenhlanzi - kanye nakwizithasiselo ().

I-Creatine yaziwa kakhulu ngokwenza ngcono ukusebenza kokuvivinya umzimba ngokunikeza amandla emisipha yakho kodwa futhi ifundelwe nendima yayo kwezinye izinzuzo zezempilo, njengokukhuthaza ukuguga okunempilo nokusebenza kobuchopho (,).

Kodwa-ke, ukuthola izinzuzo ezingaba khona, kuzodingeka usebenzise inqwaba yenyama nenhlanzi ukuthola i-creatine eyanele, okwenza izithasiselo zibe yindlela ephumelela kakhulu futhi engabizi kakhulu yokwandisa amazinga.

Isebenza kanjani

I-Creatine isebenza ngokugcwalisa i-adenosine triphosphate (ATP), i-molecule ethwala amandla kumaseli omzimba wakho.

Ngokuqina okukhulu, imisebenzi yesikhathi esifushane njengokuphakamisa isisindo noma ukugijima, umzimba wakho usebenzisa lokho okwaziwa njengohlelo lwe-creatine phosphate.

Lolu hlelo lugcwalisa ngokushesha izitolo zomzimba wakho ze-ATP ngokusebenzisa i-creatine ukuhlinzeka amandla emisipha yakho.

Kepha ngoba izitolo zakho zemvelo zikhawulelwe, zisetshenziswa ngokushesha ngesikhathi somsebenzi omkhulu ().

Ukwengeza nge-creatine kwandisa ukuhlushwa kwayo emisipha yakho - kunika amandla amaningi ukunika amandla i-ATP.

Lokhu kungahumushela ekuthuthukisweni kwekhwalithi yonke yokuqeqeshwa. Isibonelo, ucwaningo lukhombisa ukuthi ukwengeza ngama-gramu angama-20 we-creatine nsuku zonke izinsuku ezingama-5-7 kungaholela ekukhuleni kuka-5-15% kwamandla nokusebenza kwezemidlalo ().

Ngenxa yalokhu, kuyisengezo esidumile phakathi kwabadlali nabathandi bokuzivocavoca.

Umzimba wakho ngokwemvelo ukhiqiza i-creatine kusuka kuma-amino acid. I-creatine igcwalisa izitolo zomzimba wakho ze-ATP ukunikeza amandla emisipha yakho.

Ukulayisha nokuqumba

Ukuqunjelwa kwe-Creatine kuyinto evame ukwenzeka kakhulu ngesikhathi sesigaba sokulayisha lapho uqala ukwengeza nge-creatine.

Isigaba sokulayisha siqukethe ukuthatha ama-gramu angama-20-25 e-creatine izinsuku ezi-5-7 ezilandelanayo ().

Ukulandela isigaba sokulayisha, isilinganiso sesondlo sama-3-5 amagremu noma ama-0.01 amagremu ngephawundi ngalinye (i-0.03 amagremu ngekg ngayinye) yesisindo somzimba ngosuku ngemuva kwalokho siyadingeka ukugcina izitolo zemisipha ezifanele.

Kodwa-ke, ngesikhathi sesigaba sokulayisha, kuvame ukwanda kwesisindo somzimba ngenxa yokwanda kokuqina kwemisipha kanye nokungena kwamanzi emisipheni yakho, okungadala ukuqunjelwa (,).

Ucwaningo oluningi luthola ukuthi isigaba sokulayisha singaholela ekuzuzeni okukhulu emanzini aphelele omzimba.

Isibonelo, ucwaningo olwenziwe kubasubathi abayi-13 lubone ukuthi ukwengeza ngama-0.01 amagremu ngekhilogremu elilodwa (0.3 amagremu ngekhilogremu) yesisindo somzimba ngosuku izinsuku eziyisi-7 kuholele ekukhuleni okukhulu emanzini aphelele omzimba wamakhilogremu ayi-1 (1 kg) ().

Ngokwesilinganiso, ungalindela ukuthola u-1-2% wesisindo somzimba ngesikhathi sokulayisha - okuyisisindo samanzi ().

Noma kunjalo, ukwanda kwenani lamanzi omzimba ngenxa yokwengeza nge-creatine kungokwesikhashana futhi kuvame ukuxazululwa emavikini ambalwa ngemuva kwesigaba sokulayisha ().

Ngenkathi kungebona bonke abantu abahlangabezana nokuqunjelwa, ungakwazi ukukhawulela noma ukusigweme ngokweqa isigaba sokulayisha ngokuphelele bese uthatha umthamo wokulungiswa wama-3-5 amagremu ngosuku.

Ukuthatha nini

Inhloso yesigaba sokulayisha ukugcwalisa imisipha yakho nge-creatine ukuze uzuze izinzuzo zayo ngokushesha.

Lokhu kungenxa yokuthi ukwengezwa akunamthelela ngokushesha ekusebenzeni kokuzivocavoca umzimba. Uma ugcwele ngokuphelele imisipha yakho uhlangabezana nomehluko ().

Isikhathi esithathayo ukuqaphela izinzuzo ezigcwele sithatha izinsuku ezingama-5-7 zokulayisha ().

Ngakho-ke, isikhathi lapho uthatha khona i-creatine - noma ngabe useduze kokuzivocavoca umzimba, ekuseni, noma ebusuku - asibalulekile inqobo nje uma ukhumbula ukuyithatha nsuku zonke.

Uma uthanda, ungeqa isigaba sokulayisha bese umane uthathe umthamo wesondlo ka-3-5 amagremu nsuku zonke.

Ukwenza kanjalo kungasiza ukukhawulela ukuqunjelwa okuvame ukuhambisana nemithamo ephezulu ethathwe phakathi nesigaba sokulayisha.

Lokhu kusebenza njengokulayisha, kepha kuzothatha isikhathi eside ukuthi uzuze izinzuzo - imvamisa amasonto ama-3 kuya kwama-4 uma kuqhathaniswa neviki elilodwa kuphela elilayishwayo ().

Eqinisweni, ucwaningo lukhombisa ukuthi ukwengeza ngamanani aphansi isikhathi eside kuyasebenza ekuthuthukiseni ukusebenza kwezemidlalo nokukhishwa kwamandla emisipha ngaphandle kokubangela ukuzuza kwesisindo okusheshayo okuxhumene nokulayisha.

Ucwaningo olwenziwe kubasubathi besilisa abayi-19 lubonise ukuthi ukufaka ngama-0.01 amagremu ngekhilogremu (0.03 amagremu ngekhilogremu ngayinye) yesisindo somzimba ngosuku izinsuku eziyi-14 kuholele ekukhuleni okukhulu kokukhishwa kwamandla emisipha kuqhathaniswa ne-placebo.

Ngaphezu kwalokho, abagijimi abakhombisanga ukwanda okuphawulekayo kwesisindo somzimba ().

Ukuthatha umthamo wokulungisa we-creatine esikhundleni sokulayisha kungakusiza ukuthi ugweme ukuzuza okusheshayo kokuqhuma nokuqunjelwa.

Ifomu lokungezelela elihle kakhulu

Ngezinhlobo eziningi zokudalwa ezitholakalayo, ungazibuza ukuthi yikuphi okuhle kakhulu. Ifomu elifundwe kahle futhi elisebenza kahle kakhulu yi-creatine monohydrate (,).

Abathengisi bezinye izinhlobo - njenge-buffered creatine (i-Kre-Alkalyn), i-creatine hydrochloride (HCL), noma i-creatine nitrate - bathi zithathwa kangcono futhi zisetshenziswe kahle emzimbeni wakho uma kuqhathaniswa ne-creatine monohydrate.

Noma kunjalo, ucwaningo lukhombisa ukuthi izinga lokumuncwa kwe-creatine monohydrate licishe libe yi-100% (,).

Njengoba amanye amafomu athengiswa njengaphakeme kune-creatine monohydrate, nawo abiza kakhulu.

I-creatine monohydrate cishe iyindlela eyonga kakhulu futhi esebenza kahle emakethe.

Ungathola i-creatine monohydrate njenge-powder, kungaba ngedwa noma ekusebenzeni kwangaphambi kokusebenza, okuyimikhiqizo oyithatha ngaphambi kokuzivocavoca kwakho okuqukethe ezinye izithako ezikhuthazayo ezifana ne-caffeine.

Yize i-creatine monohydrate ivame ukufakwa njengesithako emikhiqizweni yangaphambi kokuzivocavoca, kungcono ukuthenga i-creatine njengomkhiqizo owodwa ukuze ukwazi ukuwuthola ngokufanele - ikakhulukazi uma uhlela ukulayisha.

Hlanganisa impuphu namanzi noma ijusi usebenzisa isipuni ukugovuza. Ukuxuba okulula, ungasebenzisa i-creatine monohydrate ngefomu le-micronized.

I-Micronized creatine incane kune-creatine ejwayelekile futhi ixubeka kangcono neziphuzo ukuze ungabi nama-clumps ezansi kwesiphuzo sakho.

Yize kunezinhlobo ezahlukahlukene zokudala emakethe, i-creatine monohydrate ifomu elifundwa kakhulu futhi elisebenza kahle kakhulu.

Ukuphepha nokuqapha

I-Creatine iphephe ngokumangazayo njengesengezo.

Yize iphrofayili yayo eqinile yezokuphepha iye yathikanyezwa yimibiko yabezindaba ethi i-creatine ilimaza izinso zakho futhi ibangela ukuphelelwa amanzi emzimbeni, ubufakazi bokuxhasa lezi zimangalo abukho ().

Izifundo ezibandakanya abantu abahlukahlukene azitholanga miphumela emibi empilweni yezinso ngemithamo esukela ku-5-20 amagremu ngosuku izinyanga eziyishumi kuya eminyakeni emihlanu (,,,).

I-Creatine nayo ayikhonjiswanga ukuthi ibangela ukoma emzimbeni noma inyuse ubungozi bayo - okunye ukungaqondi okuvamile - noma ngabe kusetshenziswa abantu abazilolongela ukushisa (,,,).

Ukuvumelana okukhulu kwesayensi ukuthi ukusetshenziswa kwesikhashana kwesikhashana noma okuphephile kuphephile futhi akubeki engcupheni yezempilo kubantu abangenempilo ().

Noma kunjalo, abantu abanokukhubazeka kwezinso noma labo abathatha imishanguzo kufanele bahlole nabahlinzeki babo bezempilo ngaphambi kokuqala inqubo yokudala ukuqinisekisa ukuphepha.

I-Creatine inephrofayili yokuphepha eqinile. Kufundwe ebangeni labantu ngemithamo ephezulu iminyaka ngaphandle kwezingozi empilweni.

Okubalulekile

I-Creatine iyisengezo esidumile esisetshenziselwa ukuthuthukisa ukuzivocavoca nokusebenza kwezemidlalo.

Ukuqunjelwa kwe-creatine kungenzeka ngesikhathi sokulayisha - lapho uthatha u-20-25 amagremu we-creatine izinsuku ezingama-5-7 - ngenxa yokwanda kwesisindo semisipha nokungenisa kwamanzi emisipheni yakho.

Kungagwenywa ngokweqa isigaba sokulayisha nokuthatha umthamo wesondlo wama-3-5 amagremu nsuku zonke esikhundleni salokho.

Kumafomu amaningi atholakalayo, i-creatine monohydrate iyona efundwa kakhulu, ephephe kakhulu, futhi esebenza kahle kakhulu.