I-Creatine iyinxalenye yendalo (i-nitrogen equkethe i-carboxylic acid), ihlala ikhona kwiisisu zomzimba. Uthatha inxaxheba kumandla we-metabolism kwaye uvuselela umsebenzi wezihlunu-yingakho ukusetyenziswa kwe-creine for training akungabazeki.
Yintoni ekusebenziseni ukudala?
Kwinkqubo yokuziphendukela kwemvelo, uhlobo lunike umntu kunye nezilwanyana ngamakhono anjalo angokwenyama okufunekayo ukuze asinde. I-Creatine iveliswa sisibindi kunye neentso, ikhona kwiimisipha zabantu kunye nezilwanyana ukuze kugcinwe amandla emetabolism kwisiseko seemfuno eziyimfuneko-le njongo yayo kunye nenzuzo enkulu. Ngokuqhelekileyo, umntu emzimbeni uqulethe i-100-140 g ye-creatine.
Inkqubo yomsebenzi wokudala yile: xa i-molecule iphuka, amandla akhululwa, okubangela ukuba izihlunu zivumelwano. Ukuchithwa kwempahla yokudala kuholele ekunciphiseni okanye ekupheliseni ukuhlukana kwemisipha. Ukuzalisa iimpahla zokudala, kufuneka ufake inyama ekudleni. Nangona kunjalo, ukuze ufumane umdali kwindleko abadlali abayidingayo, kufuneka udle iikhilogram ezimbalwa zenyama kunye neentlanzi ngosuku, ezingenakunceda kakhulu umzimba. Ngoko ke, phakathi kwezembaleki, izongezelelo ezondlo kunye ne-creatine ziyaziwayo.
Izibonelelo kunye nenzakalo yokudala kwimidlalo
Injongo yokudala kwimidlalo kukunyusa amandla omzimba kwimithwalo enamandla kakhulu, ukwandisa umthamo kunye nokunciphisa ixesha elifunekayo lokuphucula emva koqeqesho. Ukongezelela, ngenxa yokusetyenziswa kwe-creatine, kukho ukwanda kwimizimba yesisipha. Enye idibanisi yokudalwa kwamanzi kukuba amanzi xa esetyenziselwa izicubu azihlanganisi ngaphezu kokungaziqhayisi nge-steroids kunye ne-cortisol. Ukusebenzisa i-creatine, umdlali angazuza malunga neekhilo ezili-5 zeesistim kwiimvumi ezimbini.
Imiphumo emibi xa uthatha umdali ifunyenwe malunga nama-5% abo bawusebenzisa. Ukukrazula iimpawu ezingathandekiyo, uyeka ukuthatha imithi. Ipesenteji ephezulu yeemeko zempembelelo zinyamezelo kunye nokunyamezela. Ziyabonakaliswa ngolu hlobo lweemfucuza, ubomvu kunye nokukhwabanisa kwesikhumba, ukuthukuthela kweembrane ezinqabileyo. Kwezinye iimbaleki, i-creatine ibangela ukubonakala kwe-acne.
Ukuba ulawulo lokuphuza alunganga, i-creatine ingabangela ukungcoliswa kwamanzi, ukuxhatshazwa kunye nokuphala, apho kufuneka ukhulise inani lamanzi oyiphuzayo. Kuyinto enqwenelekayo ukunciphisa umthamo we-salted, ococekileyo kunye nokutya okunandi, kungenjalo kuya kuba nokuvuvukala. Kuyinto engathandekiyo ukuthatha umdali nabantu abane-asidi ephezulu, ngenxa yokuba ukugonya kungathinteka kakhulu.