Ukudla kwezemidlalo: i-creatine

Amadoda amaningi ngisho nabesifazane abahlanganyela ngokujulile emidlalweni basebenzisa izithako ezikhethekile zokudla okunomsoco. Enye yezinto ezithandwayo ezithandwa kakhulu futhi ezisebenziseka kakhulu ezemidlalo kudala , ukusetshenziswa kwethu esikucabangela manje.

Isicelo sokudala

I-Creatine isiza imisipha ukuba ikhule ngamandla, ibuyiselwe amandla omzimba wonke, kodwa lokhu okungeziwe akusebenzi kulokho okubizwa okuthiwa i-doping, kodwa kuyinto evunyelwe futhi yemvelo. Emzimbeni, i-creatinine ikhiqizwa ezinso, isibindi noma ama-pancreas. Kubonakala ukuthi ngaphandle kwalesi sici umuntu akanakuphila. I-Creatine ivele idingekile ukuba isisindo somzimba sabadlali abaningi.

Ilinganiswa nezinto ezinjalo ezibalulekile empilweni njengamaprotheni, ama-carbohydrate, amavithamini namafutha. Yenza izinzwa ekusebenzeni kwe-muscle contraction. Emzimbeni womuntu cishe amagremu angu-100 e-creatine, okusetshenziswa kwansuku zonke okungu-2 g. Ukudalwa komzimba kuyadingeka, ngoba ngesikhathi sokuqeqesha umzimba womuntu usebenza ngendlela eqinisiwe.

Yiqiniso, kukhona ukudla okuqukethe i-creatine, isibonelo, inyama noma inhlanzi. Kodwa kuncane kangangokuthi kuhle ukuyisebenzisa ngokungeziwe njengengxube.

Indima yokudala ezemidlalo

I-Sports nutrition creatine ayinayo imiphumela emibi, njengoba iqukethe emzimbeni womuntu ekuqaleni, futhi ubuchwepheshe besimanje bukhululekile ngokuphelele kusuka ekungcoleni. Uma unesithakazelo lapho udla khona umdali ngaphambi noma emva kokuqeqeshwa, ke okukhethwa kukho kokubili kokubili nangemva. Kunconywa ukuthi uphuze amanzi amaningi uma unquma ukuyisebenzisa.

Futhi, i-creatine inconywa kubagijimi ukuthuthukisa ukukhuthazela nokuvinjelwa kwabo, ikakhulukazi emabangeni amade. Umthamo womdlali ngamunye kufanele ubalwe ngabanye udokotela wezemidlalo noma umqeqeshi onolwazi. Futhi, i-creatine isetshenziselwa ukufaka amandla we-powerlifting. Kunezindlela eziningana zokusebenzisa okungeziwe kokudla kulo mdlalo.

Izinzuzo ze-Creatine

Ake sibone ukuthi umzimba womuntu uthinteka kanjani ngokudla okunomsoco wezemidlalo:

1. Ikhuthaza ukukhula kwemisipha namandla omuntu ophuza lokhu okungeziwe.
2. Isebenza njenge-buffer ye-lactic acid, ekhuthaza ukubukeka komzimba emzimbeni, ngesikhathi sokuqeqeshwa.
3. Kuthuthukisa ukukhululeka komzimba.
4. Unomthelela wokuvuvukala emzimbeni.

Ukudla ukudla kwezemidlalo kungathengwa njenge powder, capsules noma amaphilisi. Uma ukhetha umenzi walesi sithasiselo, funda ukwakheka kanye nombiko wabathengi.