I-Creatine enohlelo lokuhamba iyisengezo semidlalo esihlanganisa i-creatine nezinto ezikhuthaza ukumuncwa kwayo ngokushesha nokulethwa kwezicubu. Kungokwesigaba sezakhiwo zangaphambi kokuzivocavoca.
Isengezo sokudla siqinisekisa ukunikezwa kwezakhi zemicu yemisipha, sinomphumela we-anabolic nezinye izinto ngazinye, ngokwesibonelo, ithuthukisa uketshezi lwe-insulin futhi ithuthukise ukuvuselelwa kwemisipha. Izenzo ezingeziwe zokudla okunomsoco kwezemidlalo kungenxa yezingxenye zayo-abathutha.
Ubuhle nobubi
Uhlelo lwezokuthutha lwe-creatine lunezinzuzo ezilandelayo:
- ezihlukahlukene flavourings;
- ukumuncwa okusheshayo nokuthuthwa kwezicubu zemisipha.
Okuwukuphela kokwehluleka okuphawulekayo kohlelo izindleko zalo eziphakeme uma kuqhathaniswa nezinye izengezo zemidlalo. Kunconywa ukuthi uyithathe ngokushesha ngaphambi kokuqala ukujima.
Izinhlobo zezinhlelo zokuhamba
Abakhiqizi bokwengeza bayaqhubeka nokuzama ngokuhlanganisa i-amino acid nezinto ezahlukahlukene zokuthutha. Akukhona konke ukudla okuqukethe okokudala okutholwe ngokuhlola okuphumelelayo futhi okufanele ukunakwa. Eziningi zazo ziyasilela kulindelo lwamakhasimende. Ngezansi kunohlu lwenhlanganisela esebenza kahle kakhulu.
I-Creatine nama-carbohydrate
Le nhlanganisela ithuthukisa ikhwalithi yokuqeqeshwa futhi ikhuthaza ukumuncwa okuphelele kokwenza okusebenzayo ngumzimba. Ukusetshenziswa kwesengezo kusebenze ukunqwabelana kwe-glycogen kumicu yemisipha, eyi-polysaccharide futhi engumthombo wamandla kulaba bakamuva.
Isengezo sokudla sikhombisa ukusebenza kahle nakubasubathi imizimba yabo engavikelekile ku-amino acid yemvelaphi yokwenziwa.
I-Creatine Namaphrotheni (Amino Acids)
Inhlanganisela ephumelela kakhulu yabasubathi abafuna incazelo enhle, ephinyiselwe yemisipha.
Isidalwa esinohlelo lokuthuthwa kwamaprotheni singesinye sezithako ezithandwa kakhulu ngaphambi kokuzivocavoca. Kukhonjisiwe ukuthi kusebenza kahle ezimweni lapho i-creatine monohydrate ingasebenzi. Umphumela oshukumisayo wama-carbohydrate ungenxa yokwanda kwamazinga e-insulin egazini. Ikhula ngokungenampumelelo ngaphansi kwethonya lama-protein concentrate nama-amino acid.
I-Creatine neTaurine
Uhlobo olusha sha lwesengezo semidlalo esisetshenziselwa ukuthuthukisa ukusebenza nokukhiqiza ngesikhathi semidlalo.
Le asidi iyisici esibalulekile seziphuzo zamandla eziningi, ekugxileni kwe-200-400 mg nge-100 g yetshezi.
Abasubathi bayayazisa i-taurine ngekhono layo lokunciphisa inqubo yokuhleleka. Kugcwalisa ukusilela kwamaprotheni emzimbeni ngesikhathi sokuzivocavoca ngamandla. I-BAA isetshenziswa njenge-tonic ne-ejenti yokubuyisela.
I-alpha lipoic acid
I-ALA ithuthukisa imetabolism ye-insulin kubantu abanezinkinga zomzimba. Kwezemidlalo, i-asidi isetshenziswa njenge-antioxidant enamandla yokwengeza ukuqina koqeqesho nokuvikela ukulimala kwemisipha. Isengezo sokudla, esiqukethe i-asidi ne-creatine, sandisa ukusebenza kahle kokubuyisa amandla amandla abasubathi.
L-arginine
I-Arginine inomphumela oyinkimbinkimbi emzimbeni:
- kuthuthukisa ukugeleza kwegazi ezitsheni, ngaleyo ndlela kwande ukudla kwezicubu zomzimba;
- kuvusa ukukhiqizwa kwe-somatropin;
- kusheshisa izimpendulo zomzimba.
Ngenxa yezici ezinhle ezisohlwini, inhlanganisela yayo ne-creatine isetshenziswa ngenkuthalo ekulungiseleleni abasubathi kumazinga ahlukahlukene. Uma kubhekwa lezi zakhiwo ezingenhla ze-arginine, ukusetshenziswa kwayo njengengxenye yezokuthutha kumdali kunengqondo impela.
Ukwenza ngcono ukugeleza kwegazi kuye emisipheni kukhulisa ukuthuthwa nokumuncwa kwezakhamzimba, kufaka phakathi i-creatine. Abadlali abanesipiliyoni bathola ukuthi lolu uhlelo olusebenza kahle kakhulu.
I-L-glutamine
I-Glutamine isiza ukugcina ibhalansi efanelekile ye-insulin emzimbeni. Inemiphumela elwa ne-catabolic kanye ne-immunostimulating. Inhlanganisela yayo ne-creatine ibuyisa ngokushesha imisipha ngemuva kokusebenza.
I-Creatine ne-D-pinitol
I-D-pinitol iyakwazi ukugcina nokugcina i-amino acid ezicutshini zemisipha. Ngaphezu kwalokho, inomphumela ofana ne-insulin.
I-Creatine ne-Vitamin E
I-Tocopherol inyusa ukumuncwa kwe-creatine ngemisipha futhi ingumlawuli we-metabolism yayo. Ukusetshenziswa kukavithamini E kunomthelela omuhle ekusebenzeni kwezindlala zocansi.
Umqeqeshi ofanelekile kufanele akhethe futhi ahlele umsoco wezemidlalo ngokuya ngamapharamitha ngamanye womdlali.
Izithasiselo ezihamba phambili ezifanayo
Ukukhethwa kwezinhlelo kuhluke kakhulu. Maye, hhayi wonke umuntu angajabulisa ngokusebenza kahle okuphezulu.
Izithasiselo ezilandelayo zihlukaniswa ngokwakhiwa okuhle okulinganiselayo kanye nenani elilungile lezindleko nezici zekhwalithi.
CHA-Xplode nge-BSN
Inikeza ukukhushulwa kwamandla okusheshayo nokukhula komkhiqizo. Umkhiqizo uhlanganisa i-creatine, i-taurine ne-arginine. Njengomphumela wokusetshenziswa kwezithako zokudla, ithoni ejwayelekile yomzimba iyakhula, amandla amandla ayakhuphuka futhi nesizinda esingokomzwelo siyathuthuka.
Ulaka ngeSAN
Izinto eziyinhloko eziyinkimbinkimbi yi-creatine monohydrate ne-creatine malate. I-Arginine, i-taurine ne-acetylglutamine inesibopho sokuthuthwa kwezinto ezisebenzayo. Umkhiqizo unomphumela oshukumisayo ekuhambeni kwegazi futhi unweba ukukhanya kwemithambo yegazi. Lokhu kwandisa ukunikezwa kwemicu yemisipha ngezakhi zomzimba nomoya-mpilo.
Umphumela onjalo ukhulisa umkhiqizo wemisebenzi yezemidlalo futhi usheshise ukuvuselelwa.
ASIKHO ISHUNGA nge-VPX
Isengezo semidlalo siqukethe i-glutamine, i-beta-alanine, i-arginine kanye nokuxakaniseka kwama-amino acid abalulekile. Umenzi usebenzisa ubuchwepheshe be-EX ngenxa yokuthi zonke izingxenye zifakwa ngokushesha futhi zifakwe.
Imikhiqizo efakwe kuhlu ifakiwe esilinganisweni sezithako zokudla ezihamba phambili zabasubathi futhi ikufakazele kaningi ukusebenza kwazo. Zingasetshenziswa, ziqinisekisiwe ngokuqiniseka ngomphumela omuhle.
Thatha i-creatine monohydrate emsulwa noma ngohlelo lokuhamba
Abakhiqizi abaningana bakhiqiza amasistimu aqukethe inqwaba yezakhi ezahlukahlukene. Lezi zithako azihambisani ngaso sonke isikhathi futhi zingamunzwa ngempumelelo ngumzimba. Inhlanganisela ephumelele kunazo zonke yezinto ibalwe ngenhla. Ukusebenza kwakho konke okunye akufundwanga kangako.
Umbandela omkhulu lapho ukhetha ukudla kwezemidlalo kubadlali abaningi kuyizindleko. Ukuthenga i-creatine ejwayelekile kanye nanoma iziphi izinto ze-transporter, ngokwesibonelo, i-tocopherol kuma-capsule, kuzobiza kakhulu ngaphansi kohlelo lwezokuthutha olwenziwe ngomumo.
Kuncike inhlanganisela efanele nenani lama-amino acid nezinye izithako ezikhethiwe, ukusebenza kwazo kungadlula umkhiqizo onophawu oluqediwe.
Ubuhle besistimu ekhethekile ubukhona bezinhlobonhlobo zokuthanda, ngokungafani nakho, umkhiqizo ojwayelekile unambitheka njengosimende.
Ekukhiqizeni ukondliwa kwezemidlalo, akubona bonke abakhiqizi abasebenzisa umkhiqizo omsulwa njengezinto eziluhlaza. Ngakho-ke, inani lalesi sengezo lihlala lingabazeka.
Akunampendulo eyiyo kulo mbuzo. Umdlali ngamunye uzikhethela inketho yokudla okunempilo kwezemidlalo. Abantu abafisa ukuzwa imiphumela yezinhlelo zezokuthutha bayelulekwa ukuba bakhethe isengezo esisuselwa embonweni wabaqeqeshi nabadlali abanesipiliyoni.
