I-Creatine iyinxenye engokwemvelo (i-nitrogen equkethe i-carboxylic acid), ihlale ikhona emathisini emisipha. Uhlanganyele ekusetshenzisweni kwamandla kagesi futhi kuvuselela umsebenzi wemisipha - yingakho ukusetshenziswa kwe-creatine yokuqeqeshwa akungabazeki.
Iyini ukusetshenziswa kwe-creatine?
Ngendlela yokuziphendukela kwemvelo, imvelo yanikeza abantu nezilwane amandla anjalo angokwenyama okudingekayo ukuze basinde. I-Creatine ikhiqizwa isibindi nezinso, ikhona emisipha yabantu nezilwane ukuze kugcinwe amandla kagesi emzimbeni ngaphakathi kwezidingo ezidingekile - lokhu kuyinjongo yayo kanye nenzuzo enkulu. Ngokuvamile, umuntu emzimbeni uqukethe 100-140 g we-creatine.
Indlela yokwenza umsebenzi we-creatine yilokhu: uma i-molecule iphuka, kukhishwa amandla, okubangela ukuba imisipha ivumelane. Ukuchithwa kwamasheya okudala kuholela ekwehliseni noma ekuqedeni ukuhlukunyezwa kwemisipha. Ukuze ugcwalise izimpahla zokudala, kufanele ufake inyama ekudleni. Kodwa-ke, ukuze uthole i-creatine ngemali abadlali abayidingayo, udinga ukudla amakhilogremu ambalwa enyama nenhlanzi ngosuku, olungelusizo kakhulu emzimbeni. Ngakho-ke, phakathi kwabadlali, izithako zokudla okunomsoco nge-creatine ziyathandwa.
Izinzuzo kanye nokulimala kokudala ezemidlalo
Inhloso yokudala ezemidlalo ukukhulisa amandla omzimba emithwalweni enamandla kunazo zonke, ukwandisa ukuqina nokunciphisa isikhathi esidingekayo sokuvuselela ngemuva kokuqeqeshwa. Ngaphezu kwalokho, ngenxa yokusetshenziswa kwe-creatine, kunyuke ekukhuleni komzimba. Enye enye ye-creatine yilawo manzi uma asetshenziselwa izicubu azihlanganisi kunokuba angakwazi ukuziqhayisa nge-steroids ne-cortisol. Ukusebenzisa i-creatine, umdlali angathola cishe u-5 kg we-muscle mass emavikini amabili.
Imiphumela emibi uma uthatha i-creatine itholakele ku-5% kulabo abasebenzisa. Ukuze ususe izimpawu ezingathandeki, yeka ukuthatha imithi. Iphesenti eliyinhloko lamacala emithelela yilezi zingabekezelelani ngabanye kanye nokungezwani komzimba . Zibonakaliswa ngesimo sezingqimba, ubomvu nokukhwabanisa kwesikhumba, ukucasuka kwamangqamuzana omzimba. Kwezinye abagijimi, i-creatine ibangela ukubukeka kwe-acne.
Uma umbuso wokuphuza ungalungile, i-creatine ingabangela ukuphelelwa amandla kwamanzi, ukugubha kanye nokuphahlazeka, lapho kwenzeka khona ukwandisa inani lamanzi ophuzayo. Kuyinto efiselekayo ukunciphisa ivolumu yokudla okusawoti, okufakwe emanzini anosawoti futhi okubabayo, ngaphandle kwalokho kuyoba nokuvuvukala. Kuyinto engathandeki ukuthatha i-creatine nabantu abane-asidi ephakeme, ngoba ukugaya kungathinteka kakhulu.