I-Creatine yenye yezongezo ezisetyenziswa kakhulu phakathi kweembaleki. Olunye uphononongo lubonisa ukuba kunokunyusa ubunzima bemisipha, amandla, kunye nokusebenza komthambo. Ukongeza, ibonelela ngenani lezinye izibonelelo zempilo, ezifana nokukhuselwa kwizifo ze-neurological.
Nangona kunjalo, abanye abantu bakholelwa ukuba i-creatine ayikhuselekanga kwaye ineziphumo ebezingalindelekanga ezininzi, kodwa ezi azixhaswa yisayensi. Ngapha koko, sesinye sezona zongezo zivavanyiweyo kwihlabathi kwaye ineprofayile yokhuseleko ebalaseleyo.
Yintoni na?
I-creatine yiyo yenziwe ngeeamino acids ezintathu: L-arginine, glycine kunye ne-L-methionine. Lenza malunga nesi-1 ekhulwini somthamo wegazi lomntu lilonke. Ithuthwa ngegazi kwaye isetyenziswa ngamalungu omzimba aneemfuno eziphezulu zamandla, ezifana nezihlunu zamathambo kunye nengqondo.
I-Creatine yinto efumaneka ngokwendalo kwiiseli zezihlunu. Inceda izihlunu zakho ukuba zivelise amandla ngexesha lokuphakamisa ubunzima okanye umthambo ophezulu. Ukuthatha i-creatine njengesongezelelo kuthandwa kakhulu phakathi kweembaleki kunye nabakhi bomzimba ukuze bafumane izihlunu, ukwandisa amandla, kunye nokuphucula ukusebenza komthambo.
Ukuthetha ngokwekhemikhali, yabelana ngezinto ezininzi ezifanayo kunye ne-amino acids. Umzimba unokuwenza kwi-amino acids glycine kunye ne-arginine. Izinto ezininzi ezichaphazela iivenkile ze-creatine zomzimba, kubandakanya ukutya kwenyama, umthambo, ubuninzi bemisipha, kunye namanqanaba eehomoni ezifana ne-testosterone kunye ne-IGF-1.
Phantse I-95% ye-creatine igcinwe kwiimisipha ngendlela ye-phosphocreatine. Enye i-5% ifumaneka kwingqondo yakho, izintso, kunye nesibindi.
Xa sithatha izongezo, sonyusa iivenkile ze-phosphocreatine. Olu luhlobo lwamandla agcinwe kwiiseli, njengoko lunceda umzimba ukuba wenze ngaphezulu kwe-molecule yamandla aphezulu ebizwa ngokuba yi-ATP. I-ATP ibizwa ngokuba yimali yamandla omzimba. Xa sine-ATP eninzi, umzimba unokusebenza ngcono ngexesha lokuzilolonga.
Iindidi
Kanye njengoko iprotein ye-whey inokuza ngeendlela ezahlukeneyo, kukho iindidi ezahlukeneyo ze-creatine.
- El monohydrate Yenziwe yi-molecule ye-creatine kunye ne-molecule yamanzi. Olu ngoku lolona hlobo lufundwa rhoqo lwe-creatine, kwaye lubonakaliswe ukuba luneziphumo ezilungileyo zokuphucula amandla kunye nokusebenza komthambo.
- El ihydrochloride yenye indlela eqhelekileyo yokongeza, eyaziwa ngokuba nokufunxa ngcono kune-monohydrate. Nangona kunjalo, emva kokuthelekisa imiphumo yeefom ezimbini, abaphandi abafumananga mmahluko obalulekileyo kubunzima obuninzi abathathi-nxaxheba bophando abanokuyenza kwi-press yomlenze kunye ne-bench press.
- El i-ethyl ester luhlobo olungaziwayo lwesongezo, oluphuhliswe ukwandisa ukunyuswa komzimba kwi-creatine. Nangona kunjalo, xa kuthelekiswa ne-monohydrate, le fomu ayinakukwazi ukuphumelela ekuphuculeni ubunzima bemisipha okanye amandla, abaphandi bafumene.
- La i-micronized okanye i-non-micronized ibhekisa kumahluko amancinci kwindlela isongezelelo esisetyenzwa ngayo. I-Micronization iguqula imilo okanye ubungakanani beengqungquthela ze-creatine, kodwa ngokuqhelekileyo ayitshintshi imiphumo yesongezelelo. I-Micronized inyibilika ngokulula ngakumbi emanzini, ngoko ke yehlisa ukuthungwa kwe-creatine shake.
- La tamponade kuthiwa ikhuselekile kwaye isebenza ngakumbi kune-monohydrate. Nangona kunjalo, uphando alukwazanga ukubonisa ukuba i-buffered creatine ikhuthaza i-creatine ephezulu yemisipha okanye amandla angcono okanye ukusebenza. I-creatine yolwelo, njenge-buffered creatine, kuvakala ngathi ifunxa ngokukhawuleza emzimbeni kuneefom zomgubo.
- El i-creatine chelate kunye ne-magnesium lolunye uhlobo olungaziwayo lwe-creatine oludityaniswe ne-magnesium. Nangona khange kubekho uphando olubanzi malunga ne-creatine chelate kunye ne-magnesium, olunye uphononongo lwafumanisa ukuba lunokonyusa amandla kwiimvavanyo zokusebenza, nangona lungekho ngaphezulu kwe-creatine eqhelekileyo.
IiNzuzo zeCreatine
Sesinye sezona zongezo zidumileyo kwihlabathi liphela, ngakumbi phakathi kweembaleki. Ikwayeyona yongezelelo ixhaphakileyo efumaneka kwizongezo zesondlo sezemidlalo, kubandakanywa neziselo zamandla. Iqulethe iziphumo ezininzi ezilungileyo kwimpilo, yiyo loo nto iyinto eqhelekileyo ukuba isetyenziswe.
Ukuphucula ukusebenza
Izongezelelo zidla ngokusetyenziswa ngabadlali ngenxa yokuba kukho ubungqina bokuba ziyasebenza kuqeqesho oluphezulu. Ingcamango kukuba i-creatine ivumela umzimba ukuba uvelise amandla amaninzi. Ngamandla angakumbi, iimbaleki zinokuqeqesha ngakumbi kwaye zifezekise ngakumbi.
Kwabanye, ukwandisa i-creatine store yomzimba kubonakala kuphucula ukusebenza. Uphononongo lubonise ukuba amaxesha amafutshane omsebenzi onamandla kakhulu unokuphucula ukusebenza, ngakumbi ngexesha lokuphindaphinda. Phakathi kweenzuzo ezifunyanwa yinzululwazi zezi:
- Ukwandisa iziphumo zoqeqesho lokumelana namandla kunye nobunzima bomzimba
- Yandisa umgangatho kunye neenzuzo zoqeqesho lwesantya esiphezulu esineziqabu
- Ukuphucula ukusebenza kokunyamezela kwimisebenzi ye-aerobic ehlala ngaphezu kwemizuzwana ye-150
- Inokuphucula amandla, amandla, ubunzima obuncinci, ukusebenza kwemihla ngemihla, kunye nomsebenzi we-neurological
- Kubonakala kuluncedo kwimisebenzi ephakathi kwexesha elifutshane, ukuqina okuphezulu
Ukunyuka kobunzima bomzimba
Ukunyuka komxholo we-creatine kwiimisipha kuye kwadibaniswa nokunyuka komzimba. Nangona kunjalo, ngokutsho kwabanye abaphandi i-creatine ayakhi izihlunu. Ukwanda kobunzima bomzimba kwenzeka ngenxa yokuba i-creatine ibangela ukuba izihlunu zigcine amanzi.
Ukufunyanwa kobunzima bomzimba kunokwenzeka ngenxa yokugcinwa kwamanzi ngexesha lokuncedisa. Kwakhona kunokwenzeka ukuba ubunzima be-muscle bakhiwe ngenxa yokusebenza nzima ngexesha lokuzivocavoca. Ukongezelela, banokunceda ukukhusela umonakalo wemisipha kunye nokuphucula inkqubo yokubuyisela emva kokuba sifumene ukulimala.
I-Creatine inokuba nempembelelo ye-antioxidant emva kweseshoni yoqeqesho oluqinileyo kwaye inokunceda ukunciphisa iikram. Inokuba nendima ekubuyiseleni ingqondo kunye nolunye ukulimala.
I-Muscular dystrophy
I-Creatine inokunceda ukuphucula amandla kubantu abane-muscular dystrophy. Uphononongo lubonise ukuba abantu abane-muscular dystrophy abathatha i-creatine bafumana ukunyuka kwe-8 ekhulwini kumandla emisipha xa kuthelekiswa nalabo abangazange bathathe isongezelelo.
Unyango olufutshane kunye nexesha eliphakathi kunye ne-creatine luphucula amandla emisipha kubantu abane-dystrophies ye-muscular kwaye inyamezeleke kakuhle. Ukuyisebenzisa yonke imihla kwii-8 kwiiveki ze-16 kunokuphucula amandla emisipha kunye nokunciphisa ukukhathala kubantu abane-muscular dystrophy, kodwa akuzona zonke izifundo eziye zavelisa iziphumo ezifanayo.
kuphucula ukudakumba
Kwakhona kuye kwaboniswa ukuba abantu ababenokudakumba bongeza i-5 gram creatine supplement kwi-antidepressant yabo yemihla ngemihla. Kwakukho ukuphucuka kweempawu zabo kwiiveki ze-2, kunye nokuphuculwa okuqhubekayo kwiiveki ze-4 kunye ne-8. Unyango lwe-Creatine lunokuba yindlela yonyango ethembisayo kubasetyhini abanokudakumba kunye nokuxhomekeka kwe-comorbid methamphetamine. Nangona kunjalo, uphando olungakumbi luyafuneka.
isakhono sokuqonda
Kukho ubungqina bokuba i-creatine inokuphucula ukusebenza kwengqondo. Emva kokuthatha isongezelelo se-5-gram yonke imihla kwiiveki ezi-6, abantu babonakala besenza ngcono kwiimvavanyo zememori yokusebenza kunye nobukrelekrele, ngokukodwa imisebenzi eyenziwa phantsi koxinzelelo lwexesha, kunabantu abathatha indawo ye-placebo.
I-Creatine supplementation inceda ukuqonda kubantu abadala. Abathathi-nxaxheba bathatha isongezelelo se-5-gram kane ngosuku ngeveki kwaye emva koko benza iimvavanyo zamanani kunye nendawo. Abo bathatha isongezelelo baqhuba ngcono kunabo bathatha nje i-placebo.
I-Creatine monohydrate, eyona nto ingcono
Iintlobo ezahlukeneyo ze-creatine zisetyenziselwa izongezo, kubandakanywa creatine monohydrate kunye i-creatine nitrate. I-United States yoLawulo lokuTya kunye neDrugs (FDA) ayikagunyazisi naziphi na izongezo ze-creatine ukuze zisetyenziswe. Uninzi lwezazinzulu ezifunda izongezo zikholelwa ukuba i-monohydrate yeyona nguqulelo ilungileyo. Nazi ezinye izizathu ezixhaswa yisayensi zokuba kutheni olu lolona hlobo lubalaseleyo.
Eyona ikhuselekileyo
Izifundo ezininzi zibonise ukuba i-creatine monohydrate ikhuselekile kakhulu ukuba isetyenziswe. Akukho bungqina benzululwazi obukholisayo bokuba ukusetyenziswa kwexesha elifutshane okanye ixesha elide le-creatine monohydrate kunemiphumo eyingozi. Izifundo ziye zaxela ukuba ukusetyenziswa kwe-monohydrate iminyaka emibini ukuya kwemihlanu kubonakala kukhuselekile, kungekho miphumo emibi ebhaliweyo.
Esi songezo sikwabonakala sikhuselekile kwiidosi eziphezulu. Nangona idosi eqhelekileyo yemihla ngemihla i-3 ukuya kwi-5 grams, abantu bathathe iidosi ukuya kuthi ga kwi-30 grams ngosuku ukuya kuthi ga kwiminyaka emihlanu kungekho nkxalabo yokhuseleko ixeliweyo. Ukuphela kwempembelelo eqhelekileyo kukufumana ubunzima. Nangona kunjalo, oku akufanele kubonwe njengento embi. I-Creatine inyusa umthamo wamanzi kwiiseli zemisipha kwaye inokunceda ukwandisa ubunzima bemisipha.
Unomsebenzi ongcono wokuzilolonga kunezinye iifom
I-Creatine monohydrate yenza imiphumo eyahlukeneyo kwimpilo kunye nokusebenza komzimba, kubandakanywa nokunyuka kwamandla, amandla, kunye nobunzima bemisipha. I-Creatine monohydrate ibonakala ingcono kune-ethyl ester kunye neendlela zolwelo ze-creatine. Olunye uphando lufumene ukuba i-monohydrate yonyusa igazi kunye ne-muscle creatine content kangcono kune-ethyl ester form.
Nangona kunjalo, ezinye izifundo ezincinci zokuqala zicebise ukuba i-buffered creatine kunye neefom ze-magnesium chelate zinokusebenza njenge-monohydrate ekuphuculeni ukusebenza komthambo. Ngokukodwa, ezi fomu zinokusebenza ngokulinganayo ekwandiseni amandla oshicilelo lwebhentshi kunye nokuphuma kwamandla ngexesha lokuhamba ngebhayisikile.
Yeyona ilula ukuyifumana kwaye inexabiso eliphantsi.
Ezinye iindlela ezintsha ze-creatine zifumaneka kuphela kwiimveliso ezinezithako ezininzi, ezifana nezongezo zokuzilolonga kwangaphambili. Kwakhona, ezi ezinye izithako zihlala zingeyomfuneko kwaye azinayo inkxaso yezenzululwazi efana ne-creatine.
Ezinye iintlobo ze-creatine, ezifana ne-hydrochloride kunye ne-ethyl ester, zingathengwa njengesithako esisodwa. Nangona kunjalo, ezi zifumaneka kuphela kwinani elincinci labathengisi be-intanethi okanye abakwivenkile. Ngakolunye uhlangothi, ifom ye-monohydrate kulula ukuyithenga njengesithako esisodwa.
I-Monohydrate ayisiyiyo kuphela indlela elula yokufumana i-creatine njengesithako esinye, ikwayeyona inexabiso eliphantsi. Kukho izizathu ezimbalwa ezinokuthi kutheni. Kuba i-monohydrate sele ikhona ixesha elide kunezinye iindlela ze-creatine, kunokuba kubiza kakhulu ukuvelisa.
Usebenza njani?
I-Creatine inokuphucula impilo kunye nokusebenza kwezemidlalo ngeendlela ezininzi. Kumsebenzi onzima kakhulu, umsebenzi wayo ophambili ngu ukwandisa iivenkile ze-phosphocreatine kwimisipha. Iivenkile ezongezelelweyo zingasetyenziselwa ukuvelisa i-ATP eninzi, eyona mthombo wamandla ongundoqo wokuphakamisa ubunzima kunye nokuzilolonga okuphezulu.
I-Creatine ikwanceda ekwakheni izihlunu ngezi ndlela zilandelayo:
- Umsebenzi ophuculweyo: Ivumela umsebenzi omningi okanye umthamo opheleleyo kwiseshoni yoqeqesho enye, eyona nto iphambili ekukhuleni kwemisipha yexesha elide.
- Ukwenziwa Kwemiqondiso Yeseli Eyongeziweyo-Inokwandisa i-satellite cell signaling, encedisa ukulungiswa kwemisipha kunye nokukhula kwemisipha emitsha.
- Ukunyuka kwamahomoni e-anabolic: Izifundo zikhomba ukunyuka kwamahomoni, njenge-IGF-1, emva kokuthatha i-creatine.
- I-hydration enkulu yeselula- Ukwandisa umthamo wamanzi ngaphakathi kweeseli ze-muscle, ezibangela ukuba i-cell-volumizing effect idlale indima ekukhuleni kwemisipha.
- Ukunciphisa iprotheyini yokunciphisa: Inokunyusa ubunzima bemisipha ngokubanzi ngokunciphisa ukuphuka kwemisipha.
- Amanqanaba asezantsi e-myostatin: Amanqanaba aphakamileyo eprotheni ye-myostatin anokunciphisa okanye athintele ngokupheleleyo ukukhula kwemisipha emitsha. I-Creatine supplementation inokunciphisa la manqanaba, ukwandisa amandla okukhula.
Wenza wuphi umonakalo?
Kwidosi ephezulu isakhuselekile. Nangona kulindeleke ukuba inokuchaphazela isibindi, izintso okanye intliziyo, nangona le miphumo ayizange ibonakaliswe. Ezinye iziphumo ezinokuthi zibe zintlungu zesisu, isicaphucaphu, ukuqaqanjelwa kwezihlunu, okanye urhudo. Kuyacetyiswa ku abantu abanesifo sezintso ukuba ungasebenzisi i-creatine, kwaye isilumkiso siyacetyiswa kubantu abanesifo seswekile kunye nabani na othatha izongezo zeswekile yegazi.
Ukhuseleko lwezongezelelo ze-creatine aluzange luqinisekiswe ngexesha lokukhulelwa okanye ukuncelisa, ngoko ke abafazi bayacetyiswa ukuba baziphephe ngeli xesha.
Ukusetyenziswa kwecreatine kunokukhokelela ekubeni a ubunzima bomzimba. Nangona oku kusenokuba ngenxa yamanzi, kunokuba nefuthe elibi kwiimbaleki ezijolise kwiiklasi ezithile zobunzima. Inokuchaphazela nokusebenza kwimisebenzi apho iziko lomxhuzulane liyinto.
Uphando olongezelelweyo luyafuneka malunga nokuba iidosi eziphezulu ze-creatine zinokuchaphazela njani eminye imisebenzi yomzimba. Nangona iingcali zilumkisa, ziphawula ukuba i-creatine inokuthoba iswekile yegazi, enokuchaphazela abantu abanesifo seswekile okanye u-hypoglycemia; kunye nokunyusa uxinzelelo lwegazi, oluchaphazela abantu abanoxinzelelo lwegazi.
Kwelinye icala, ukuba asiseli ngokwaneleyo, sinako dehydrate. Ukuphelelwa ngamanzi emzimbeni yenye yezona ziphumo zixhaphakileyo. Iimveliso ezinale nto zisebenza ngokubangela ukuba izihlunu zakho zikhuphe amanzi kwezinye iindawo zomzimba wakho. Ukuphelelwa ngamanzi emzimbeni yinkxalabo ethile kubadlali abasebenzisa umzimba okanye badlala kwimozulu eshushu ixesha elide.
Bakwancomela isilumkiso kubantu abane-vein thrombosis enzulu, ukuphazamiseka kwe-electrolyte okanye ukungalingani, ukuphazamiseka kwesisu, i-arrhythmia, amatye ezintso okanye isifo sesibindi, i-migraines, uxinzelelo lwegazi oluphantsi xa umile, okanye i-bipolar disorder.
Kufuneka kuthathwe nini kwaye kangakanani?
Umntu udinga phakathi kwe-1 kunye ne-3 grams ye-creatine ngosuku. Phantse isiqingatha soku sivela ekutyeni kwaye enye idityaniswe ngumzimba. Imithombo yokutya iquka inyama ebomvu kunye nentlanzi. I-Creatine inokunika amandla kumalungu omzimba apho ifuneka khona. Iimbaleki zisebenzisa izongezo zokwandisa imveliso yamandla, ukuphucula ukusebenza kwezemidlalo, kwaye zibavumele ukuba baziqeqeshe ngakumbi.
Los abadlali Abaqeqeshwa kakhulu kunokufuneka batye phakathi kwe-5 kunye ne-10 yeegram ze-creatine ngosuku ukugcina ukusebenza kwabo. Abantu abangakwaziyo ukuyidibanisa ngenxa yengxaki yempilo banokufuna ukuthatha i-10 ukuya kwi-30 grams ngosuku ukuphepha iingxaki zempilo.
Kwiidosi ezicetyiswayo, i-creatine ithathwa njengekhuselekile ukuba ingasetyenziswa. Izongezelelo zingakhuseleka kubantu abaninzi, ngamanani amancinci, kodwa kusoloko kungcono ukufumana izondlo zakho kwimithombo yendalo.
Abantu abaninzi abathatha izongezo baqala nge isigaba somthwalo, okukhokelela ekunyuseni ngokukhawuleza kwiivenkile ze-creatine kwiimisipha. Ukulayisha i-creatine, thabatha i-20 grams ngosuku ngeentsuku ezi-5-7. Oku kufuneka kwahlulwe zibe zine 5-gram servings imini yonke. Ukufunxa kungaphuculwa kancinane ngecarbohydrate okanye ukutya okusekwe kwiprotheyini ngenxa yokukhutshwa kwe-insulin enxulumeneyo.
Emva kwexesha lokulayisha, siya kuthatha i-3-5 grams ngosuku ukugcina amanqanaba aphezulu ngaphakathi kwemisipha. Kuba akukho cala lisezantsi lokutya i-creatine, unokunamathela kule dosi ixesha elide. Ukuba sikhetha ukungalenzi isigaba sokulayisha, sinokutya ngokulula i-3-5 grams ngosuku.
Ekubeni i-creatine idonsa amanzi kwiiseli ze-muscle, kuyacetyiswa ukuba uyithathe ngeglasi yamanzi kwaye uhlale u-hydrated kakuhle imini yonke.
Ngaba kungcono ukuthatha i-creatine emva koqeqesho?
Ezinye izifundo zikhangele elona xesha lilungileyo lokuthatha i-creatine eyongezelelweyo.
Omnye wabo waphanda ukuba ngaba kusebenza ngakumbi ukuba amadoda amadala athathe i-5 grams ngaphambi okanye emva koqeqesho. Uphononongo lwathatha inyanga, kwaye kwaphawulwa ukuba ubunzima obubhityileyo bunyukile kwaye amanqatha ehla xa ethathwa nje emva kokwenza umthambo. Kukwayinyani ukuba kukho ezinye izifundo ezingakhange zifumane mahluko phakathi kokuyithatha ngaphambi okanye emva.
Into ecetyiswayo kukuyithatha kungekudala ngaphambi okanye emva kwayo kwaye ungalindi ixesha elide phakathi kokuyithatha kunye noqeqesho. Olunye uphononongo lufumene ukuba ukuthatha isongezelelo ngokusondeleyo ekusebenziseni amandla ongeziweyo kunye nezihlunu. Sinokwahlula idosi kwaye sithathe isiqingatha ngaphambi nasemva.
Ngaba isiphumo salo siyagcinwa ngeentsuku esingaqeqeshwanga ngazo?
Kukho abantu abathatha isigqibo sokuthatha i-creatine ngeentsuku zokuphumla ukuze bagcine umxholo wayo kwiimisipha. Ekuqaleni kuyacetyiswa ukuba wenze isigaba sokulayisha (malunga ne-20g kwiintsuku ze-5) ukunyusa ngokukhawuleza umxholo kwiimisipha.
Emva koko, kucetyiswa ukunciphisa umthamo wemihla ngemihla ukuya kwi-3-5 grams, ukwenzela ukugcina ngokulula.
Ngaba inokubangela i-alopecia?
Kuhlala kuthethwa ngamagalelo amahle ngokunxulumene nomzimba wethu kunye nokusebenza kwezemidlalo, kodwa kuyabuzwa ukuba ngaba i-creatine iyakwandisa ukulahleka kweenwele. Besiya kuba sijongene nengxaki enkulu kumntu wonke, ingakumbi amadoda athanda ukucheba inkqayi. Ngaphandle kwento yokuba unyango oludumileyo abalwenzayo eTurkey alubi kwaphela, sigqiba kwelokuba le ngxelo iyinyani.
Akukho nto ingako ebonisa ukuba i-creatine supplementation ibangela ukulahleka kweenwele. Enyanisweni, ubungqina obuninzi bekhonkco buyi-anecdotal. Nangona kunjalo, uphononongo oluncinci kubadlali bebhola yombhoxo beminyaka yekholeji lufumene amanqanaba aphezulu ehomoni ehambelana nokulahleka kweenwele emva kweeveki ezi-3 zerejimeni yokongeza i-creatine. Le hormone ibizwa ngokuba dihydrotestosterone (DHT). I-DHT yihomoni ephuma kwenye ihomoni onokuthi uqhelene nayo: i-testosterone. I-DHT nayo inamandla ngakumbi kune testosterone.
Iinwele zeenwele zinemijikelo yazo yobomi. Isigaba sokukhula kweenwele silandelwa sisigaba sokuphumla, emva koko iinwele ziyawa. I-DHT inokubophelela kwii-receptors ezithile zehomoni kwiifollicle zeenwele. Oku kunokukhokelela kwimijikelo yokukhula kweenwele ezimfutshane, kunye neenwele ezincinci, ezincinci. Ngenxa yokuba zincinci iinwele ezikhula, kuphuma iinwele ezininzi kunokuba zitshintshwe.
Kwakhona, abanye abantu bane- ubunjani bendalo ukuwa kweenwele. Ukwahluka kwijeni ebizwa ngokuba yi-AR kunokukhokelela ekwandeni komsebenzi we-receptors yehomoni efumaneka ngaphakathi kweefollic zeenwele.
Uphononongo lwangaphambili lusebenzise i-regimen yokuncedisa i-creatine equka iintsuku ezisixhenxe zokulayishwa kwe-creatine, ngexesha apho inqanaba eliphezulu lokuncedisa lilawulwa. Oku kwalandelwa lixesha lokugcinwa kwamanqanaba asezantsi e-creatine.
Abaphandi bafumanisa ukuba amanqanaba e-DHT anyuke ngaphezu kweepesenti ze-50 ngexesha lokulayisha kwaye ahlala epesenti ye-40 ngaphezu kwesiseko ngexesha lokugcinwa. Amanqanaba e-testosterone awazange atshintshe. Kubalulekile ukuqaphela apha ukuba abaphandi abazange bahlole ukulahleka kweenwele kubathathi-nxaxheba bophando. Ngoko ke, apha sinokubona kuphela umphumo kumanqanaba e-hormone.
Ukunyuka kwamanqanaba e-DHT kwabonwa. Ekubeni amanqanaba e-DHT adlala indima ekulahlekeni kweenwele, oku kunyuka kunokunyusa umngcipheko, ngakumbi ukuba sixhomekeke kwimfuza kwi-alopecia. Ngokubanzi, uphando oluninzi luyafuneka kwisiphumo se-creatine kumanqanaba e-DHT.