I-Creatine iyimfuneko ye-amino acid, efunekayo ukuba umzimba uvelise amandla kwaye idliwe ngokukhawuleza. I-Creatine ihlanganiswa ngumzimba kwizinga elingabalulekanga, ngokubanzi livela ngaphandle. Kwizinto ezizityebi kakhulu ekudaleni inyama kunye neentlanzi. Nangona kunjalo, kubadlali, ngokuzikhandla ngokwenyama, kudala izinto ezininzi ezifunekayo, okubangela ukuba kuyimfuneko ukuyithatha njengesiza.
Impembelelo yokudala emzimbeni
I-Creatine iyadingeka ukuba umzimba uqokelele amandla kwiimisipha, ungeze kubo ukunyamezela kunye negalelo kwiziphumo ezinempumelelo. Ifomu eqhelekileyo yeziyobisi ezithathwe ngabadlali abadala i-monohydrates. Uhlobo lomninimandla wamandla, onokukwazi ukugcina amanzi kwiimisipha kunye nokunceda ekubunjweni kwezicubu ze-muscle.
I-Creatine iqokelela emzimbeni, ivumele ukuba umdlali, ukuba kuyimfuneko, ukuqinisa ukuxhatshazwa kwemizimba. Ukutya okuchanekileyo kokudala i-monohydrates ichazwe kwincwadi malunga nokwakhiwa komzimba, njengoko kukule midlalo eyenza ukuba ifunwa kakhulu.
I-Creatine - i-Monohydrate: Iimpawu eziPhakathi
Kufuneka kuqatshelwe ukuba ukudala kude nabo bonke abadlali banempembelelo efanayo. I-30-40% yabathathi baqaphele ukuba imeko yabo yomzimba ayitshintshi kunye nokudla okudaliweyo. Wonke umntu, kubantu abaninzi kwinkqubo yokugcoba esele isesiswini, i-creatine ikwahlukana ibe yizinto kunye nokufana kwayo kwindlela yayo ecocekileyo kuya kuba nzima.
Njengeyiphi na ingenelelo kwiinkqubo ze-metabolic ezivela ngaphandle, ukudala i-monohydrate ineempembelelo.
- Ngethuba lokuqala, ukungena kwendalo kungakhokelela ekuvufuseni, kuba isichengululo sigcina umswakama.
- Ukuzila ukutya akukhuthazwa kwaye kunokubangela ukuba uhudo.
- Ukusetyenziswa kwexesha elide lokudala kungabangela inxaxheba ekutheni umzimba unomdla.
- Ukugqithiseleka kwe-creatine kuyingozi kwintsebenzo yesifo, njengoko kubangele uxinzelelo olunzulu kwizintso.
I-Creatine ifumaneka ngefowder, capsules kunye namacwecwe. Ngokwalo, ukudala i-monohydrate ayilimazi umzimba ngokutya okufanelekileyo kunye neleyo.