Kuze kube yiminyaka, kukho inkolelo yokuba ukwanda okukhulu kwezemidlalo kunye neeseshoni zoqeqesho ezininzi aziyi kusebenza ngaphandle kokubandakanya izongezelo ezikhethekileyo kunye nezondlo zokutya ekudleni kwansuku zonke. I-Creatine - enye yezintandokazi zabalandeli be-weightlifting kunye nezemidlalo ngokubanzi.
I-Creatine - into ethatha inxaxheba ekutshintshiseni kwamandla. Iqokelela kwi-musculature yamathambo kwaye iqinisekise ukukhula kwayo, ithuthukise ukuhlanganiswa kwamaprotheni emzimbeni. Ngokuqhelekileyo, ukudala kukhethwa ngabaqalayo.
Udala njani umsebenzi?
Xa ungena kumzimba we-creatine, kunye namanzi, ungene kwiimisipha kwaye ukhuthaze ukukhula kwawo. Kukho ukuqina kweemfibisi ze-muscle kunye nokukhula kobunzima bomzimba. Kwakhona, ukudala ukukhawuleza ukuphucula nokwandisa ukuqina, ukunika abadlali ithuba elide lokuqeqesha.
Ngaba idala indalo kwimpilo?
Inyaniso kukuba isenzo sokudala emzimbeni womntu kuze kube nanamhla sihlala singachangekanga ngokupheleleyo. Nangona kunjalo, kukho imiphumo emibi ekhoyo xa uyisebenzisa:
- ukucima;
- ukugcinwa kwamanzi emzimbeni;
- iingxaki ngokugaya;
- iikrampu kunye neepasms;
- intsimbi.
Udala njani ukuchaphazela amandla?
Ngokuphindaphindiweyo kwi-intanethi okanye kwiingxoxo zabadlali be-"imidlalo echanekileyo", mhlawumbi uyiqaphele eli binzana elithi: "Ukusetyenziswa kwe-creatine kubangela ukungabi namandla kunye nokungazinzi." Kuze kube yiminyaka, eli binzana libhekiselelwe kwinani leengcinga ezingenako ukuthusa i-novice bodybuilders. Ukusetyenziswa kwe- creatine kunye neengxaki nge-potency azixhunyiwe naliphi na indlela.
Ndicebisa kwakhona ukuba ndiqhelane nezinye iingcinga zobuxoki malunga nemiphumo yokusebenzisa le nto:
- Ukudala kunceda ukwandisa uxinzelelo lwegazi;
- I-Creatine inefuthe le-carcinogen;
- I-Creatine inefuthe elibi entliziyweni;
- Isidalwa sisilonda.
Ndiza kuthatha ixesha elingakanani ukuba ndiyidale?
Umthamo oqhelekileyo wosuku lwe-intake ufike kwi-5 grams nganoma yisiphi ixesha esilungeleyo kuwe.
Indlela yokuvavanya i-creatine ibe yinyani?
Ngenzuzo yabo, ezinye iinkampani ezivelisa i-creatine zixuba kunye neendidi ezahlukileyo, ngoko xa ukhetha umdali, kufuneka uqaphele kakhulu kwaye uyithenge kubakhiqizi abaqinisekisiweyo. I powder ayinanto ephosakeleyo kwaye akukho phantse. Kwakhona, i-creatine ecocekileyo ishiya i-precipitate encinci, kodwa ukuba oko akukwenzekayo-into leyo ixutywe kunye ne-glucose kunye nomxholo wokudaliweyo kuyo ayikho ngaphezulu kwe-20%.