I-Creatine yinto engokwemvelo eyaqala ukukhishwa ezicubu zezilwane ze-muscle, futhi kamuva yathola ukuthi imisipha yethu nayo iqukethe. Indima ye-creatine ukuhlinzeka amandla okwehla kwesisu. Okusho ukuthi, i-creatine iyinhlangano yamafutha amakhulu.
Yini eyenza ukudala?
Abantu abaningi baye bazwa nge-creatine, kodwa bambalwa abantu abaqonda ngokucacile ukuthi kungani kudalwa isidingo. Ukuthatha lesi sidakamizwa (yemvelo, hhayi imithi futhi hhayi BAD) ikuvumela ukuba uqeqeke "kanzima". Okusho ukuthi, ekuqeqeshweni kwamandla ungenza okuphindaphindiwe okuphindaphindiwe, futhi ngokuqeqeshwa kwe-cardio, ukuqina kwakho kuzokwanda. Ukusetshenziswa kwe-creatine kunciphisa izinga lokukhathala kwe-neuromuscular futhi kubambezela ukuqoqwa kwe-lactic acid emisipha. Inqubo yokuvuselela phakathi kweseshini yokuqeqesha inamandla nakakhulu, ekugcineni, uqina, uhlala isikhathi eside, futhi, mhlawumbe, uphaqa imisipha eminingi.
Ukulahlekelwa kwesisindo
I-creatine ifanele ukulahlekelwa isisindo, noma kunalokho ukulahla inqwaba yamanoni, futhi esikhundleni sayo isisindo semisipha. Ngesikhathi sokushisa kwamafutha, ukudla okudla kunengozi yokuhlukanisa izicubu zomzimba. I-Creatine izondla futhi ivikele imisipha evela ku-catabolism, futhi izokunika amandla engeziwe okuqeqesha ukukhulisa ubunzima be-muscle.
Vegetarianism
Njengoba i-creatine ingumkhiqizo wezilwane kuphela, izitshalo zemifino zingengozini yokushiywa ngaphandle kwe-creatine emisipha yazo. Kungenxa yokuntuleka kwakhe kokudla okunomsoco emvelweni futhi kunciphisa amandla. Kulesi simo, ukwesekwa kokudla okunomsoco nge-creatine kuyoba indlela yokuphuma.
Ubulili
Kunezinkolelo eziningi mayelana nemiphumela yokuthatha i-creatine yabesifazane. Empeleni, emuva kuka-1992, ososayensi banqume ukuthi i-creatine yenzelwa abesifazane kanye namadoda. Kodwa-ke, abantu abangu-20-30% abanandaba nokudala, ngakho-ke, ngeke kube nomthelela.
Ukwesaba kwabesifazane kususelwa kokwesaba ngokungazelelwe kube yinqaba yemisipha, kodwa i-creatine - akuyona i-hormone, hhayi i- steroid , hhayi imithi yokwelapha. Akakwazi ukushintsha umzimba wakho ngale ndlela. I-Creatine ingumsizi kuphela enqubeni yokuqeqesha.