Okudingwa Abesifazane Ngama-Suppine Supplements

-Delile

• I-Creatine isiza ukulwa ne-osteoporosis.
• I-Creatine ikwenza ube namandla.
• I-Creatine ithuthukisa ukusebenza kobuchopho.
• Buyekeza kwe-

Uma ngabe uke wayothenga i-protein powder, kungenzeka ukuthi uqaphele ezinye izithako zokudala eshalofini eliseduze. Ufuna ukwazi? Kufanele ube njalo. I-Creatine ingesinye sezithasiselo ezicwaningwe kakhulu laphaya.

Ungakhumbula lokhu kusuka ku-biology yesikole samabanga aphakeme, kepha nakhu ukuvuselelwa: I-ATP iyimolekyuli encane esebenza njengomthombo wamandla oyinhloko womzimba wakho, futhi isidalo semvelo somzimba wakho sisiza umzimba wakho ukuba wenze okuningi ngawo. I-ATP eningi = amandla amaningi. Umbono wokulekelela nge-creatine ngukuthi inani elikhulisiwe emisipheni yakho lizogcwalisa i-ATP ngokushesha okukhulu, ukuze ukwazi ukuqeqesha ngamandla amakhulu nangevolumu ephezulu ngaphandle kokukhathala ngokushesha.

Le theory ibonakale isobala kakhulu. Akunandaba nocansi, i-creatine ikhonjisiwe ukuthi ithuthukise amandla, isisindo somzimba esinciphile, futhi ithuthukise ukusebenza kokuzivocavoca umzimba.

Ngaphandle kokuthi ngishumayela amandla we-creatine kuwo wonke umuntu (kufaka phakathi umuntu ongasoli ohlezi eceleni kwami ​​endizeni), ngisaqhubeka nokuzwa izinganekwane ezifanayo, ikakhulukazi kubantu besifazane: "I-Creatine ingeyabafana kuphela." "Kuzokwenza ukhuluphale." "Kuzodala ukuqunjelwa."

Azikho kulezi zinganekwane eziyiqiniso. Okokuqala, abesifazane banamazinga aphansi kakhulu e-testosterone (i-hormone ebhekele kakhulu ukukhula kwemisipha) kunamadoda, okwenza kube nzima kakhulu kithi ukugqoka isisindo esikhulu semisipha. Iphrothokholi yokwengeza nge-creatine supplementation (ama-3 kuye ku-5 amagremu nsuku zonke) nayo izokwenza noma ikuphi ukucindezeleka noma ukucindezeleka kwe-GI kungenzeki.

Kepha kwanele ngalokho ngeke yenza. Nazi izinzuzo ezintathu ezimangalisayo ze-creatine:

I-Creatine isiza ukulwa ne-osteoporosis.

Ngokusho kweNational Osteoporosis Foundation, owesifazane oyedwa kwababili abaneminyaka engaphezu kwengama-50 uzophuka ngenxa yokuncipha kwethambo lamaminerali (noma i-osteoporosis).

Ukuqeqeshwa kwamandla ngokuvamile kunconywa njengendlela yokwandisa ukuminyana kwamaminerali amathambo nokuvimbela i-osteoporosis. Ucwaningo olushicilelwe ku-Journal of Nutrition Health and Aging lukhombisile ukuthi ukufaka isengezo se-creatine ekuqeqesheni ukumelana nemiphumela empeleni kukhulisa okuqukethwe kwamaminerali amathambo uma kuqhathaniswa nokuqeqeshwa kokumelana kuphela.

Isebenza kanjani? Ukuqeqeshwa kokumelana kanye nesengezo se-creatine kubonisiwe ezifundweni eziningi ukukhulisa isisindo somzimba (imisipha). Imisipha eyengeziwe ikhulisa ubunzima emathanjeni akho, okunikeza umfutho ophelele wokuba aqine. Ngisho noma uneminyaka engu-20 no-30s, akukaze kube kusesekuseni kakhulu ukuthi uqale ukwakha amathambo aqinile, anempilo ukusiza ukuvimbela ukuminyana kwamaminerali aphansi ukuthi kwenzeke emgwaqeni.

I-Creatine ikwenza ube namandla.

Uma ufuna ukubukeka futhi uzizwe unamandla ejimini, i-creatine yindawo enhle yokuqala. Ubufakazi obusafufusa ku Ijenali Yamandla Nesimo kanye ne Ijenali ye-Applied Physiology kukhombisile ukuthi ukwengeza nge-creatine kungakhuphula amandla.

I-Creatine ithuthukisa ukusebenza kobuchopho.

I-Creatine isebenza ebuchosheni ngendlela efanayo isebenza emisipha yakho. Bobabili basebenzisa i-creatine phosphate (PCr) njengomthombo wamandla. Futhi njengoba nje imisipha yakho ikhathala ngemuva kokuzivocavoca, ubuchopho bakho buyakwazi ukukhathala ngesikhathi semisebenzi enamandla yengqondo njengokubala amaspredishithi nokuhlela imihlangano. Ngalo mqondo, i-creatine ayizuzisi nje ukusebenza kwakho kuphela, kepha nobuchopho bakho!

Ucwaningo oluvela ku- Ucwaningo Lwesayensi Yezinzwa kukhombisile ukuthi izinsuku ezinhlanu nje zokwengezwa kwe-creatine zinganciphisa kakhulu ukukhathala kwengqondo. Olunye ucwaningo olushicilelwe ku- Isayensi Yezemvelo ithole i-creatine ukuze ithuthukise kokubili inkumbulo yesikhashana kanye namakhono okucabanga, iphakamisa ukusetshenziswa kwayo kokubili ubuchopho nokusebenza kwesithuthukisi!

Ukuze uthole izeluleko ezengeziwe mayelana nokudla okunomsoco nezithasiselo, hlola uhlelo lokusebenza lwe-Nourish + Bloom Life, lwamahhala noma yikuphi okuthengiwe ku-nourishandbloom.com.

Ukudalula: I-SHAPE ingase izuze ingxenye yokuthengisa emikhiqizweni ethengwe ngezixhumanisi kusayithi lethu njengengxenye Yobambiswano Oluhlangene nabathengisi.

Buyekeza kwe-