Yintoni eyenza ukudala?

I-creatine i- amino acid eyenziwe ngumzimba ukusuka kwamanye ama-amino acids, kunye nokufumana ukutya ngaphandle. Ubomi obuqhelekileyo banele ngokwaneleyo. Nangona kunjalo, abantu abanobomi babo bahambelana nokuzikhandla ngokwemvelo, apho umzimba unzima ukujamelana nawo ngokwawo, kudinga ukutyiwa kwe-creatine eyongezelelweyo kwifomu ecocekileyo ngendlela yokulungiselela.

Properties of Creatine

Xa iipropati ze-amino acid zafundwa ngokubanzi, zifakwe njengoluhlu olukhethekileyo ngenxa yempembelelo ethile emzimbeni. I-Creatine yinto ebalulekileyo equlethwe kwiimisipha zabantu kunye nezilwanyana kwaye kuyimfuneko ukutshintshiselana kwamandla onke. Ngokomyinge, umntu udla malunga ne-2 grams ye-creine ngosuku, efumana 1 gram yokutya kwamaprotheni, kwaye amanye aveliswa kwi-amino acids ehamba kunye. Ukudala kuthintela njani umzimba?

1. Impembelelo yokudala ibonakala kakhulu ngokuzikhandla komzimba. I-Creatine yandisa ukunyamezela kwangoku, iphucula iziphumo. Oku kubeka ukubaluleka kokudala abadlali.
2. Ukugcinwa kwamandla omzimba kunqongophele. Xa imithwalo, okanye kwimidlalo efuna ukukhululwa komthamo omkhulu wamandla, ukukhathala kwemisipha emva kokuqeqesha, ukusetyenziswa kwe-creatine kule nkalo akunakuphikiswa.
3. Akunanto into yokuba iziyobisi zolu hlobo zifumene isicelo sabo sokwakha umzimba. Isenzo sokudala kwiimisipha akubangelwe ukunyamezela konyuka kuphela, kodwa nokuphucula ukuqonda koqeqesho, ukubunjwa kwangaphambili komzimba.

Indlela yokuthatha i-creatine?

Ngale nto inika umdali kumzimba, sathetha. Kodwa unokufumana umphumo oyifunayo kuphela xa ulandela imigaqo yokuthatha le nkunkuma. Kwiimeko ezininzi, i-creatine ikwahlukana kakade kwinkqubo yokuhambelana, kwaye ingafikeli iimbumba. Ukuze ugweme oku, iingcali zicebisa ukusela i-creatine ngenani elikhulu lejusi elimnandi, okanye amanzi ahlanjululwe, okuya kuqinisekisa ukuthutha ngokukhawuleza kwexabiso.

Ukutyalwa kwe-creatine eyongezelelweyo kwimisipha ixosha umzuzu wokukhathala kwaye ichaphazela ngokuthe tye ithoni yeemisipha. Nangona kunjalo, akunakunqweneleka ukuba athathe eso sidakamizwa ngaphandle kwemfuno kunye neengcebiso zogqirha.