Abaninzi abafuni ukukholelwa ukuba ukudala kunye notywala akuhambisani nezinto. Oku kudla ngokumangalisa amayeza ezemidlalo, kuba umntu odibanise ubomi bakhe nemidlalo, nokuba kunjani na, kufuneka ahlole impilo yakhe kwaye angaphephe ukusela utywala. Okwangoku, akukho zifundo kwimithombo evulelekileyo kwisiphumo esithile sotywala izidyo ezivela kwimvelaphi yokusetyenziswa kwe-creatine, kodwa sele iyaziwa ukuba utshwala luvimbela imetabolism. Kakade le yanele ngokwenzela bonke abachaphazelekayo kwimidlalo.
Udala njani umsebenzi?
I-Creatine ibandakanyeka kwiinkqubo zamandla ezinamandla, ibe yinto ebalulekileyo yaloo nxalenye, apho amandla avela ekutya aqhutyelwa amandla okwenza umsebenzi womzimba. Umzimba uhlakulela yena, nangona kunjalo, ngokuqeqeshwa okunamandla, oku akwaneleyo. Umdlali othabatha umdali unceda umzimba ukuba ukhulule iinkqubo zamandla kwaye uphucule ukusebenza kwawo ngo-15-20%. Iipropati ze-creatine zinceda ukuphucula ukusebenza ekusebenzeni imida emifutshane kunye neendlela ezahlukeneyo zokwenza umsebenzi wokunciphisa. Ngaphambi kokusebenzisa i-creatine, kukufanele ukubonisana nengcali.
Ukudala kunye notywala
Ngokuqhelekileyo, umdali uthathwa ukwandisa ubunzima be-muscle, kodwa utywala kulo mzekelo akusiyoncedisi. Ithintela ukuhlanganiswa kweeprotheni, ezichaphazela iifayili ze-muscle, ngaloo ndlela ziphulaphula ngokupheleleyo umsebenzi wonke wokuvelisa ukudala umzimba omhle wezemidlalo. Kungenxa yoko, ukwenzela ukuba ungadlulanga umthwalo phezu komzimba, akufanelekile ukuthatha utywala xa i-creatine ithathwa kwaye ilahle i-creine ukuba itywala ifakwe.
Kufuneka kuqatshelwe ukuba utywala obuncitshiweyo izenzo zamaninzi ezongezelelekileyo ezemidlalo kunye ne-creatine - alukho.
Ukudala kunye ne-caffeine: ukuhambelana
Kwixesha elide, iingcali zatsho malunga nokuhambelana kwe-creatine ne-caffeine. Ayikho imfihlelo esekelwe kwiphepha elidlulileyo kukho iziqhumiso ezidumiweyo, kodwa ixesha elide lacingelwa ukuba ezi zinto zingenakulinganiswa kwaye zinyanzelisa imisebenzi yomnye. Iingcali zivakalise ukukhathazeka malunga nokulimala kwimpilo.
Nangona kukho akukho datha eqinisekisiweyo ngokusemthethweni, ngexesha lethu isayensi yoluntu lithe tyekele ekubeni i-creatine kunye nekhofi kumancinci amancinci ahambelanayo kwaye akayi kubangela umonakalo emzimbeni. Nangona kunjalo, ngelixa kungekho datha esemthethweni, kungcono ukuba ungathathi ingozi.