Ukwenza Imisipha Yakho Ibonakale Mikhulu
I-Creatine, umngane wempilo yonke
Njengomuntu ophishekela amandla nokukhula kwemisipha, uma ungakayizami i-creatine, sekuyisikhathi sokuthi wenze njalo.Lesi sengezo esithengekayo nesisebenzayo sekukhulunywe ngaso izikhathi eziningi, ngakho kungani ungasitsheli?
Yini engayenza i-Creatine?
- Thuthukisa i-protein synthesis metabolism.
- Khulisa imisipha ye-cross-sectional area.
- Sekela imithwalo yokuzivocavoca enamandla kakhulu.
- Thuthukisa umthamo wokuzivocavoca kwe-anaerobic.
- Yehlisa ukukhathala.
- Sheshisa ukululama ngemva kokuqeqeshwa okunamandla.
1. Ukukhula Kwemisipha
I-Creatine ingathuthukisa okuqukethwe kwamanzi ngaphakathi kwamaseli, ikhulise isivinini sokukhula kwe-muscle fiber, futhi ikhulise usayizi wemisipha.Ivuselela ukwakheka kwamaprotheni, ithuthukise i-metabolism yokwenziwa yemisipha, ekugcineni ifinyelele ubukhulu bemisipha obufunwa ekwakheni umzimba.
2. Amandla kanye namandla aqhumayo
I-Creatine ingakhuphula ukugcinwa kwe-phosphocreatine emisipha, ikhulise umthamo womthwalo ekuqeqesheni okunamandla, okuholela ekuvinjeni okusheshayo kwe-sprint.Lokhu kukhushulwa kwamandla kuhumushela ekuqhumeni okuthuthukisiwe ekuzilolongeni kwe-anaerobic.Ngesikhathi sokuqeqeshwa, ukwesekwa kwe-creatine kungathuthukisa amandla amakhulu omuntu, okungukuthi, i-1RM.
Ukwengeza, i-creatine inikeza izinzuzo zokwandisa ukukhuthazela kwe-anaerobic kanye ne-aerobic.
I-Creatine ivumela imisipha ukuthi igcine amandla engeziwe, inikeze amandla atholakalayo engeziwe lapho umzimba uwadinga ngezikhathi ezinzima.Iphinde ithuthukise izinga le-phosphocreatine resynthesis ngesikhathi sokululama ngemva kokujima, inciphisa ukuthembela ku-anaerobic glycolysis, futhi inciphise ukunqwabelana kwe-muscle lactate, ngaleyo ndlela ibambezele ukuqala kokukhathala.
"Njenge-shuttle" yokushintshisana kwamandla phakathi kwe-mitochondria nemicu yemisipha, i-creatine isiza ukukhiqiza i-adenosine triphosphate (ATP), okunikela ekusebenzeni okuthuthukisiwe kokukhuthazela kwe-aerobic.
Ukwenza Kusebenze Isidoda Kuyisiqalo Nje
I-Arginine, igugu elilinganiselwe
I-Arginine idlala indima ebalulekile ku-cytoplasm kanye ne-nuclear protein synthesis futhi ibhekwa njengento engenakwenzeka yokukhula kwemisipha nokuvikelwa komzimba.Iyi-amino acid ebalulekile ngokwemibandela, okusho ukuthi umzimba ungahlanganisa ingxenye yawo kodwa ungadinga amanani engeziwe emithonjeni yangaphandle.
Yini engayenza i-Arginine?
1. Ukuzuzisa Impilo Yokuzala
I-Arginine iyingxenye ebalulekile yamaprotheni esidoda futhi ikhuthaza ukukhiqizwa kwesidoda.Ukuntuleka kwe-arginine kungaholela ekubambezelekeni kokuvuthwa kocansi.I-Arginine iphinde ikhuthaze ukugcinwa kwemvelo kwe-testosterone, isiza abesilisa ukuthi bagcine amazinga ajwayelekile e-testosterone.
2. Ukuvuselela Ukukhishwa Kwama-Hormone Ahlukahlukene
Ngaphezu kwe-testosterone, i-arginine ingashukumisa ukukhiqizwa kwamahomoni ahlukahlukene emzimbeni, okuhlanganisa i-hormone yokukhula, i-insulin, kanye ne-insulin-like growth factor 1 (IGF-1).Imibhalo eningi iphakamisa ukuthi ukwengeza i-arginine eyengeziwe kungakhuthaza ukukhiqizwa kwe-hormone yokukhula kusuka ku-pituitary yangaphambili.Ukugcinwa kwe-nitrogen kubalulekile ekwakheni umzimba okuphumelelayo, futhi ikhono le-arginine lokunweba imithambo yegazi kanye nokubamba iqhaza ekuhlanganiseni amaprotheni nakho kubalulekile ekukhuleni kwemisipha.
3. Ukukhuthaza Ukukhula Kwemisipha
I-Arginine idlala indima ebalulekile ku-cytoplasm kanye ne-nuclear protein synthesis, ebhekwa njengento engakholeki ekukhuleni kwemisipha nokuvikela amasosha omzimba.Ukugcinwa kwe-nitrogen kubalulekile ekwakheni umzimba.I-Arginine iyisandulela se-nitric oxide (NO), ethuthukisa ukukhiqizwa kwe-NO, yandisa imithwalo yegazi, ithuthukise ukuthuthwa kwezakhi kumangqamuzana emisipha, futhi isekela ukuhlanganiswa kwamaprotheni, okunomthelela ekukhuleni kwemisipha.
4. Izinzuzo Zohlelo Lwenhliziyo Nemithambo yegazi
Lokhu kufinyelelwa ngokwandisa ukukhululwa kwe-nitric oxide.Ukwengeza nge-arginine kungakhuphula kakhulu amazinga e-nitric oxide emzimbeni, enweba imithambo, ithuthukise ukujikeleza kwegazi, futhi kusize ekudambiseni izimo ezifana nomfutho wegazi ophakeme.Ngakho-ke i-arginine isetshenziselwa ukwelapha ezinye izimo ezihlobene, njenge-hypertension.
Boleka Isandla Sokusiza Ukuze Uqine
I-Citric Acid Malic Acid, i-stamina boosters
I-Citric acid malic acid, evame ukutholakala empompini ye-nitrate, iyizithasiselo ezithize.Akuvamile ukubona izithasiselo ze-citric acid ezizimele kanye ne-malic acid;bavame ukuba khona ngesilinganiso esingu-2:1 noma 4:1 (citric acid kuya ku-malic acid).
Umthelela wabo ungomunye wokuthuthukisa ukusebenza kokubekezela:
1. Ngesikhathi sokuzivocavoca okukhulu kwe-anaerobic, umzimba uqongelela inani elikhulu le-lactic acid.I-Citric acid isiza ukuvimba i-lactic acid futhi inciphise i-DOMS.
2. Ukuthatha i-8g ye-citric acid malic acid ihora elilodwa ngaphambi kokuqeqeshwa kwe-anaerobic okunamandla kakhulu kuthuthukisa ukukhuthazela kwemisipha, kuthuthukisa ngempumelelo ukusebenza ekuqeqesheni ukumelana.
3. Umzimba ukhiqiza i-ammonia ephindwe kathathu kunokuvamile ngesikhathi sokuqeqeshwa okunamandla.I-Citric acid malic acid isiza ukususa i-ammonia ukususa udoti we-metabolic ezicutshini zemisipha.
4. Ukwengezwa ngo-8g we-citric acid malic acid kuthuthukisa ukusebenza komzimba ophezulu naphansi 60% 1RM ukuvivinya umzimba okumelana nokukhathala.
5. Ukwengeza ngo-8g we-citric acid malic acid kuthuthukisa u-80% wokusebenza kokucindezela kwebhentshi.
Ukuthuthukisa Amaminithi angu-1-4 wamandla
I-Beta-Alanine, esiza uhambo lompetha
I-Beta-alanine iyisithako esivamile empompini ye-nitrate ebangela ukuzwa okulumayo.Iyisandulela se-carnosine, etholakala emisipha yamathambo, ethinta ukwakheka kokukhathala kanye nezici zokucindezeleka okwenziwe nge-oxidative.Ukwandisa ukugxila kwe-carnosine kungavimbela izinguquko ku-acidity yemisipha ngesikhathi sokuzivocavoca, ukunciphisa ukukhathala nokwandisa isikhathi sokukhathala.
1. Ukuthuthukisa Ukusebenza Kwe-Anaerobic Exercise
Iqondise kakhulu izivivinyo zemisipha zesikhashana, eziqine kakhulu, ikakhulukazi ekuzilolongeni okuthatha imizuzu engu-1-4.Isibonelo, ekuzilolongeni kokuzikhandla okuhlala isikhathi esingaphezu komzuzu, njengokuqeqeshwa kokumelana nokubekezela, isikhathi sokukhathala siyandiswa.
Ngokuzivocavoca okuthatha isikhathi esingaphansi komzuzu noma imizuzu engaphezu kwemine, njengokuphakamisa amandla, okuvame ukuthatha imizuzwana engu-30, noma ukubhukuda kwemizuzu engu-10 engamamitha angu-800, i-beta-alanine nayo inomthelela, kodwa ayibonakali. njengasezivivinyweni zemizuzu engu-1-4.
Ukuqeqeshwa kokwakha imisipha kokufaneleka, nokho, kuwela ngokuphelele phakathi nesikhathi esisebenzayo, okwenza kube kuhle ukuzuza ku-beta-alanine.
2. Ukunciphisa Ukukhathala Kwe-Neuromuscular
Ukwengeza i-beta-alanine kungathuthukisa umthamo wokuqeqeshwa kanye nenkomba yokukhathala emisebenzini yokumelana, kunciphisa ukukhathala kwe-neuromuscular, ikakhulukazi kubantu asebekhulile.Iphinde ibambe iqhaza ekuqeqesheni isikhawu esiphezulu, okuthuthukisa ukuthuthukiswa komkhawulo wokukhathala.Lapho ukhula, lezi zinto zingase zibe ingxenye evamile yesimiso sakho.
Ngokufigqiwe
Izinto ezine ezibalulekile ezinomthelela ekwenzeni amadoda abe mkhulu, abe namandla, futhi akhuthazele:
I-Creatine, i-Arginine, i-Citric Acid ne-Malic Acid, i-Beta-Alanine
● Sebenzisa i-creatine ukuze ugxile ekwakheni imisipha.
● Sebenzisa i-arginine ukuze ulawule amahomoni, uvikele inhliziyo yakho futhi usekele umzimba wakho.
● I-Citric acid ne-malic acid ingathuthukisa ukubekezela kwakho, i-citric acid inciphise ukukhathala, ne-malic acid egxile ekuzilolongeni okufushane, okunamandla kakhulu.
Yiqiniso, lokhu akugcini nje kwabesilisa.I-Creatine iyadingeka futhi kwabesifazane abafuna umthamo wemisipha, kuyilapho i-arginine isebenza kwabesifazane ngemiphumela yayo yokuvikela ekuzaleni.
Ireferensi:
[1]Jobgen WS, Fried SK, Fu W, Wu G.I-Arginine ne-Muscle Metabolism: Intuthuko Yakamuva Nezingxabano.I-Journal of Nutrition.2006;136(1):295S-297S.
[2]Hobson RM, Saunders B, Ball G, Harris RC.Imiphumela Yesengezo se-Beta-Alanine Ekukhuthazeleni Kwemisipha: Ukubuyekezwa.Ama-Amino Acids.2012;43(1):25-37.
Isikhathi sokuthumela: Oct-20-2023
