I-creatine kunye neprotheni zithatyathwa ngabantu ababandakanyekayo kwimidlalo baze bazame ukwandisa ubunzima babo bemisipha. Ezi zongezelelo azisebenzi kwi-doping, kuba zendalo. Kodwa, kungcono iprotheni okanye umdali, masiqonde ndawonye.
Ukudala
I-Creatine yinto efumaneka kwixabiso elincinci emzimbeni wethu nakwezinye ukutya, umzekelo, kwinyama ebomvu. Abadlali bezemidlalo basebenzisa i-creatine njengezongezo ekudleni kwabo, ngenxa yokuba umzimba uyaba nzima, kwaye izihlunu zizele ngamandla kunye namandla. Ngako-ke abadlali bavelisa ukufumana ubunzima kubalulekile ukuba bafumane iziphumo ezintle.
Iprotheni
Iprotheni ngokuyinqobo iprotheni eqhelekileyo, equka imizimba yethu, iigaments kunye nezinye izitho. Iiprotheyini zinokuba ziintlobo ezininzi: i-soy, iqanda, i-whey kunye ne-casein. Abantu ababandakanyeke kakhulu kwimidlalo kufuneka basebenzise zonke iinketho ngexesha elifanayo, kulungile ukuba bathenge ngokukhawuleza yonke inkathazo. Emva kokuvavanywa kwamanye, kwabonakala ukuba 1.5 kg yeprotheni iyimfuneko kwi-1 kg yesisindo somntu. Olu kubalo lwenziwa ngokukodwa kubantu ababandakanya ukwakha umzimba.
Ukuba uqeqesho lude kwaye luphethe imithwalo ephezulu, ngoko umlinganiselo weprotheyini kufuneka uhla. Ukongezwa kwiprotheni eyongezelelweyo kunconywa kubantu abafuna ukunciphisa umzimba kwaye bafumane ukukhululeka komzimba. Ukungena kwiprotheyini kunye nokudala kubangela ukuqokelela kwamandla, okuza kubonelela ngeenjongo ezingaphezulu zamandla ngexesha loqeqesho.
Njani ukudibanisa?
Ngoku makhe sibone indlela yokusela umdali kunye neprotheni. Ukuze umzimba ufumane amandla afunekayo ekuqeqesheni, sebenzisa umdali ngaphambi nangemva kwemidlalo nganye,
Iiprotheyini kunye ne-creatine zingasetyenziselwa uhlobo lweemidlalo zokuzonwabisa, ezithandwa kakhulu kubadlali.
Elinye iqela elibalulekileyo kwimidlalo yokutya, ekufuneka lidliwe - amino acid . Ziyimfuneko emzimbeni ukwenzela ukuba iimbumba ze-muscle ziqiniswe, zikhule kwaye zibuyiselwe. Ngoko ke, ukuba udlala kwimidlalo efana nokwakhiwa komzimba, ngoko kudala, iiprotheyini kunye nama-amino acid kufuneka zibe khona emzimbeni wakho ngaso sonke ixesha. Ezi zinto zintathu ziya kukunceda ukwakhiwa kwemisipha kwaye uhlale ufana. Ngoko, umbuzo: "Yintoni engcono kuneprotheni okanye ukudala?" - ukubeka okungalunganga. Sebenzisa zonke ezi zinto zixhaswa ngexesha elifanelekileyo, kodwa kuphela kwiirhafu ezithile kwaye ngokuqinisekileyo uya kufezekisa umphumo oyifunayo.