I-creatine i-amino acid ebalulekile, edingekayo ukuba umzimba uphathe amandla futhi idliwe ngokushesha kakhulu. Isidalwa sakhiwa ngumzimba ngezinga elingenasidingo, ikakhulukazi livela ngaphandle. Kokudla okucebile kakhulu ekudleni inyama nenhlanzi. Kodwa-ke, kubagijimi, ngokuzikhandla ngokweqile ngokomzimba, kudingwa okuningi okudaliwe, okuyinto eyenza kubalulekile ukuyithatha njengomuthi.
Ithonya lokudala emzimbeni
I-Creatine iyadingeka ukuze umzimba uqoqe amandla emisipha, wengeze kubo ukukhuthazela futhi ube negalelo kwimiphumela ephumelelayo kakhulu. Ifomu elivame kakhulu lomuthi othathwe abagijimi yi-creatine monohydrate. Uhlobo lomnjiniyela, onamandla okugcina amanzi emisipha kanye nokusiza ekwakheni izicubu zomzimba.
I-Creatine iqoqa emzimbeni, evumela ukuthi umgijimi, uma kunesidingo, ukuqinisa ukumelana kwemisipha. Ukudla okunembile kokudala i-monohydrate kuchazwe ezincwadini zokwakha umzimba, njengoba kulemidlalo edala ukuthi idinga kakhulu.
I-Creatine - I-Monohydrate: Imiphumela Eceleni
Kumele kuqashelwe ukuthi ukudala kude nabo bonke abadlali banethonya elifanayo. 30-40% yabathameli bayaqaphela ukuthi isimo sabo somzimba asizange sishintshe ngokufaka ukudla. Konke ngabanye, kubantu abaningi abasendleleni yokugaya kakade esiswini, i-creatine ihlukaniswe yaba izingxenye futhi ukufana kwayo ngendlela ehlanzekile kuyinakwenzeka.
Njenganoma yikuphi ukungenelela ezinkambisweni zokuxilonga ezivela ngaphandle, i-creatine monohydrate inemiphumela emibi.
- Esikhathini sokuqala, ukungena kwe-creatine kungabangela ukuvuvukala, ngoba umuthi ugcina umswakama.
- Ukuzila ukudla akukhuthazwa futhi kungabangela ukuhuda.
- Ukusetshenziswa kwesikhathi eside kwe-creatine kungabangela ukulutha okuyingxenye yomzimba.
- Ukudlula ngokweqile kwe-creatine kuyingozi ekusebenzeni kwezinso, ngoba kubangela ukucindezeleka ngokweqile ezinso.
I-Creatine iyatholakala ngesimo se-powder, ama-capsules namaphilisi. Ngokwalo, ukudala i-monohydrate ayilimazi umzimba ngokulingana okufanelekile nokwanele.