Creatine. Ona okanye inzuzo?

Creatine - a carboxylic acid, oluqulathe nitrogen kubume bayo. Kuhlelwe yi emzimbeni ngexesha ukutya namandla, nto leyo eyenzeka phakathi kwezihlunu nemithambo iiseli. Isixa creatine emzimbeni iba nefuthe elingqale kule umthamo weentshukumo abantu ngokubanzi, unyamezelo onke amalungu oluntu.

Ngexesha ukwanda creatine umthwalo emzimbeni ukuzuzwa umzimba, wachitha ngokukhawuleza kakhulu, ngaphandle kokuba nokulungelelanisa entsha. Xa izibonelelo baba izinto ezibalulekileyo, umntu uziva ukudinwa ngokugqithiseleyo kunye nobuthathaka. Akukho ndlela ukwenza ezinye iinzame. Lo ngumbala ibakhusela umntu, kuba kukho ezinye ngaphandle izihlunu motor - intliziyo. Kuba umsebenzi wabo nayo kwakufuneka creatine.

Ukubukela abantu bekwi lezemidlalo, onzima ngokwasemzimbeni okanye iimbaleki, bodybuilders, zokudla baye bafumanisa ukuba creatine zingasetyenziswa njenge i ongeziweyo esebenzayo eziphilayo. Yaba ukufunyanwa ekondlweni kwezemidlalo. Ukuncedisana isebenza ngokwenene.

Namhlanje, supplement creatine yokutya zingathengwa kuyo nayiphi na ivenkile ethengisa ukutya imidlalo. Apho ungafumana onke imiyalelo yokusebenzisa ngayo creatine. Ngapha koko, zikhona ezinye iindlela eziliqela siyisebenzisa:

1. Ukusetyenziswa kwe-5 g monohydrate ngosuku.
2. Ungathatha creatine kulayishwa kwinkqubo yomzimba. Ukuze wenze oku, kufuneka uthathe iiveki ezi-4 ukuya kwezi-5 g kwemali izihlandlo eziliqela ngemini, waza ke omnye kwiiveki ezi-6 - 3 grams kanye ngosuku. Phinda ikhosi banokuba iinyanga ezintandathu.

Kodwa phambi kokuba bathathe isigqibo sokugqibela malunga imfuneko ukwamkela creatine yedwa, kufuneka ukuba azihlole ngenyameko. Yingozi creatine, xa isetyenziswe kakuhle, kuba ezincinci. Qiniseka ukuba ukuhlolisisa ngokweenkcukacha imiyalelo yokusebenzisa ukuba ihlole imo yempilo, ukuba ukwazisa utshintsho kwizidlo kunye nendlela yokuphila. Xa zonke iingcebiso, creatine akayi yingozi.

Akukho mfuneko ukungena creatine yakho yokudla:

• abantu abaphethwe asthma okanye izifo predastmaticheskimi;
• ukuba sezintso okanye isibindi iingxaki;
• abafazi abakhulelweyo.

Kulungile ukuhlaziya nokudla nokukhethwa abantu abathanda ikofu asele utywala. Ubungqina bokuba lwabangela akukho nobungozi kwimpilo creatine. Kodwa ke ukusetyenziswa kwamalweyile ngendlela utywala, kunye izixa ezikhulu caffeine akukhuselekanga ukuba nabani na. Ukongeza, creatine nokongezwa libambisene kunye utywala okanye ikofu kunciphisa ifuthe izongezo ezemidlalo.

Yintoni bathi abo bakholelwa ukuba ukuthatha creatine, okubi okwenziwa ngayo umzimba womntu ngokucacileyo? Ukuze uqonde ayikho nzima.

• emzimbeni umntu - phezu emzimbeni elula. Isiphumo sale nto kunokwenzeka, ukuba athathe ongeziweyo ezongezelelweyo zebhayoloji (mziba okanye womchamo ezahlukeneyo) ziya ofakwe kwi incindi yomzimba;
• Ukuphazamiseka ye lokugaya. Oku kwenzeka xa lo myalelo ukwaphulwa ngokusebenzisa creatine. Ukuba ulandele iingcebiso kwi nokuchaneka kunye nokwenza utshintsho kwisidlo sakho ngexesha kuthathwa creatine, ukwenzakalisa inkqubo yokucola ayisetyenziswanga;
• unditsho yaye kunokwenzeka aqaqambayo zizakuqalwa umthamo owaneleyo wamanzi ngosuku;
• izinduna. Naziphi na izongezo zokutya eqhubayo akukhuthazwa ukuba zisetyenziswe xa ufikisa okanye kungalingani hormone.

Ukwamkela nayiphi na indlela yokwenza utshintsho kumsebenzi umzimba womntu, efuna kuhlalutywe eneenkcukacha kunye nokuhlolwa zempilo ngenyameko. Ngaphandle ngengcebiso nutritionist okanye gqirha ezemidlalo ukuba eziphilayo esebenzayo supplement ukutya creatine kufuneka kungabi. Kungcono ukuba akhethe creatine simahla ubumdaka, ngamanye esimsulwa kufuneka basondele 100%. Ukuthatha creatine akuyomfuneko ukuba woyike iitshekhi anti-kweziyobisi, abafumana le additive ukutya kuvumelekile.