I-Creatine ingesinye sezithako ezisetshenziswa kakhulu phakathi kwabasubathi. Ezinye izifundo zibonisa ukuthi kungandisa imisipha, amandla, nokusebenza kokuzivocavoca. Ukwengeza, ihlinzeka ngenani lezinye izinzuzo zezempilo, njengokuvikelwa ezifweni zemizwa.
Nokho, abanye abantu bakholelwa ukuthi i-creatine ayiphephile futhi inemiphumela emibi eminingi, kodwa lokhu akusekelwe yisayensi. Eqinisweni, ingenye yezithako ezihlolwe kakhulu emhlabeni futhi inephrofayili yokuphepha evelele.
Kuyini lokhu?
I-creatine yiyona yakhiwe ngama-amino acid amathathuI-L-arginine, i-glycine ne-L-methionine. Lenza cishe iphesenti elilodwa lengqikithi yegazi lomuntu. Ithuthwa ngegazi futhi isetshenziswa izingxenye zomzimba ezidinga amandla aphezulu, njengemisipha yohlaka lwamathambo nobuchopho.
I-Creatine iyinto etholakala ngokwemvelo kumaseli emisipha. Isiza imisipha yakho ukuthi ikhiqize amandla ngesikhathi uphakamisa izinto ezinzima noma uzivocavoca. Ukuthatha i-creatine njengesengezo kudume kakhulu phakathi kwabasubathi nabakhi bomzimba ukuze bathole imisipha, bakhulise amandla, futhi bathuthukise ukusebenza kokuzivocavoca.
Uma sikhuluma ngamakhemikhali, yabelana ngokufana okuningi nama-amino acid. Umzimba ungawenza ngama-amino acid i-glycine ne-arginine. Kunezici eziningana ezithinta izitolo ze-creatine zomzimba, okuhlanganisa ukudla kwenyama, ukuvivinya umzimba, inani lesisindo somzimba, kanye namazinga amahomoni afana ne-testosterone ne-IGF-1.
Cishe I-95% ye-creatine igcinwa emisipha ngendlela ye-phosphocreatine. Enye i-5% itholakala ebuchosheni bakho, ezinso, nasesibindini.
Uma sithatha izithasiselo, sandisa izitolo ze-phosphocreatine. Lolu uhlobo lwamandla agcinwe emangqamuzaneni, njengoba lusiza umzimba ukwenza i-molecule enamandla kakhulu ebizwa ngokuthi i-ATP. I-ATP ibizwa ngokuthi yimali yamandla omzimba. Uma sine-ATP eyengeziwe, umzimba ungasebenza kangcono ngesikhathi sokuzivocavoca.
Izinhlobo
Njengoba nje amaprotheni e-whey engeza ngezindlela ezahlukene, kunezinhlobo ezahlukene ze-creatine.
- El i-monohydrate Yakhiwe i-molecule ye-creatine kanye ne-molecule yamanzi. Lokhu okwamanje uhlobo oluvame ukufundwa ngalo lwe-creatine, futhi kuboniswe ukuthi kunemiphumela engcono kakhulu yokuthuthukisa amandla nokusebenza kokuzivocavoca.
- El i-hydrochloride kungenye indlela evamile yesithasiselo, eyaziwa ngokumuncwa okungcono kune-monohydrate. Kodwa-ke, ngemva kokuqhathanisa imiphumela yalezi zinhlobo ezimbili, abacwaningi abatholanga umehluko ophawulekayo esisindweni esiphezulu abahlanganyeli bocwaningo abangayenza emshinini wokunyathelisa womlenze kanye nebhentshi.
- El i-ethyl ester iyindlela eyaziwa kancane yesithasiselo, ethuthukiswe ukwandisa ukutholwa komzimba kwe-creatine. Kodwa-ke, uma kuqhathaniswa ne-monohydrate, leli fomu lingase lingasebenzi kahle ekuthuthukiseni imisipha noma amandla, abacwaningi bathola.
- La i-micronized noma i-non-micronized isho umehluko omncane endleleni isengezo esicutshungulwa ngayo. I-Micronization ishintsha ukuma noma usayizi wezinhlayiya ze-creatine, kodwa ngokuvamile ayiguquli imiphumela yokwengeza. I-Micronized incibilika kalula emanzini, ngakho-ke kunciphisa ukuthungwa kokunyakaziswa kwe-creatine.
- La tamponade kuthiwa iphephile futhi isebenza kangcono kune-monohydrate. Kodwa-ke, ucwaningo alukwazanga ukukhombisa ukuthi i-buffered creatine ithuthukisa i-creatine yemisipha ephakeme noma amandla angcono noma ukusebenza. I-liquid creatine, njenge-buffered creatine, kunamahemuhemu okuthi imunca ngokushesha emzimbeni kunezinhlobo eziyimpuphu.
- El i-creatine chelate futhi i-magnesium ingenye indlela eyaziwa kancane ye-creatine ehlanganiswe ne-magnesium. Nakuba lungakaze lube khona ucwaningo olunzulu nge-creatine chelate ne-magnesium, ucwaningo olulodwa lwathola ukuthi lungakhuphula amandla ekuhlolweni kokusebenza, nakuba kungengaphezu kwe-creatine evamile.
Izinzuzo ze-Creatine
Ingenye yezithako ezithandwa kakhulu emhlabeni jikelele, ikakhulukazi phakathi kwabasubathi. Futhi iyisengezo esivame kakhulu esitholakala ezithasiselweni zokudla okunomsoco ezemidlalo, okuhlanganisa neziphuzo zamandla. Iqukethe imiphumela eminingi emihle empilweni, yingakho kujwayelekile ukuthi idliwe kangaka.
Thuthukisa ukusebenza
Izithasiselo zivame ukusetshenziswa ngabasubathi ngoba kunobunye ubufakazi bokuthi ziyasebenza ekuqeqesheni okunamandla. Umqondo uwukuthi i-creatine ivumela umzimba ukuthi ukhiqize amandla amaningi. Ngamandla engeziwe, abasubathi bangaziqeqesha kakhulu futhi bazuze okwengeziwe.
Kwabanye, ukwandisa isitolo se-creatine somzimba kubonakala kuthuthukisa ukusebenza. Ucwaningo lubonise ukuthi izikhathi ezimfushane zomsebenzi onamandla kakhulu zingathuthukisa ukusebenza, ikakhulukazi phakathi nokuphindaphinda. Phakathi kwezinzuzo ezitholwa isayensi yilezi:
- Khulisa imiphumela yokuqeqeshwa kokumelana namandla nesisindo somzimba
- Ikhuphula ikhwalithi nezinzuzo zokuqeqeshwa kwesivinini esiphakathi nendawo
- Ithuthukisa ukusebenza kokukhuthazela emisebenzini yokuzivocavoca kwe-aerobic ethatha imizuzwana engaphezu kwe-150
- Ingase ithuthukise amandla, amandla, isisindo esinciphile, ukusebenza kwansuku zonke, kanye nokusebenza kwezinzwa
- Kubonakala kuwusizo ekuzilolongeni okuphakathi kwesikhathi esifushane, ukuqina okuphezulu
Ukwanda kwesisindo somzimba
Ukwanda kokuqukethwe kwe-creatine emisipha kuye kwahlotshaniswa nokwanda kwesisindo somzimba. Nokho, ngokusho kwabanye abacwaningi i-creatine ayakhi imisipha. Ukwanda kwesisindo somzimba kwenzeka ngoba i-creatine ibangela ukuthi imisipha igcine amanzi.
Izinzuzo zesisindo somzimba ezibonwayo kungenzeka ngenxa yokugcinwa kwamanzi ngesikhathi sokwengeza. Kungenzeka futhi ukuthi i-muscle mass yakhiwe ngenxa yokusebenza kanzima ngesikhathi sokuzivocavoca. Ngaphezu kwalokho, bangasiza ekuvimbeleni ukulimala kwemisipha futhi bathuthukise inqubo yokutakula ngemva kokulimala.
I-Creatine ingase futhi ibe nomphumela we-antioxidant ngemva kweseshini yokuqeqeshwa kokumelana okuqinile futhi ingasiza nciphisa amajaqamba. Kungase kube neqhaza ekuvuseleleni ubuchopho nokunye ukulimala.
I-dystrophy yemisipha
I-Creatine ingasiza ukuthuthukisa amandla kubantu abane-muscular dystrophy. Ucwaningo luye lwabonisa ukuthi abantu abane-muscular dystrophy abathatha i-creatine bathola ukwanda kwamaphesenti angu-8 emandleni emisipha uma kuqhathaniswa nalabo abangazange bathathe isengezo.
Ukwelashwa kwesikhashana kanye nesikhathi esimaphakathi nge-creatine kuthuthukisa amandla emisipha kubantu abane-muscular dystrophies futhi kubekezelelwa kahle. Ukuyisebenzisa nsuku zonke amaviki angu-8 kuya kwangu-16 kungathuthukisa amandla emisipha futhi kunciphise ukukhathala kubantu abane-muscular dystrophy, kodwa akuzona zonke izifundo ezikhiqize imiphumela efanayo.
kuthuthukisa ukucindezeleka
Kuye kwaboniswa nokuthi abantu ababenokucindezeleka bangeze i-5 gram creatine supplement ku-antidepressant yabo yansuku zonke. Kube khona ukuthuthuka kwezimpawu zabo kusukela emavikini angu-2, nokuthuthuka okuqhubekayo emavikini angu-4 nangu-8. Ukwelashwa nge-creatine kungase kube indlela yokwelapha ethembisayo kwabesifazane abanokucindezeleka kanye nokuncika kwe-comorbid methamphetamine. Nokho, ucwaningo olwengeziwe luyadingeka.
ikhono lengqondo
Kunobufakazi bokuthi i-creatine ingathuthukisa ukusebenza kwengqondo. Ngemva kokuthatha isithasiselo esingamagremu ama-5 nsuku zonke amasonto angu-6, abantu babonakala benza kangcono ekuhlolweni kwenkumbulo nokusebenza kobuhlakani, ikakhulukazi imisebenzi eyenziwa ngaphansi kwengcindezi yesikhathi, kunabantu abathatha i-placebo.
I-Creatine supplementation isiza ukuqonda kubantu asebekhulile. Abahlanganyeli bathatha isithasiselo esingu-5-gram izikhathi ezine ngosuku isonto lonke base benza izivivinyo zezinombolo nezendawo. Labo abathatha isithasiselo baphumelele kangcono kunalabo abathathe i-placebo nje.
I-Creatine monohydrate, engcono kakhulu
Izinhlobo ezahlukene ze-creatine zisetshenziswa ezithanjeni, kufaka phakathi i-creatine monohydrate futhi i i-creatine nitrate. I-United States Food and Drug Administration (FDA) ayikagunyazi noma yiziphi izithasiselo ze-creatine ukuthi zisetshenziswe. Ososayensi abaningi abafunda izithasiselo bakholelwa ukuthi i-monohydrate iyinguqulo engcono kakhulu. Nazi ezinye izizathu ezisekelwa isayensi zokuthi kungani lolu kuwuhlobo olungcono kakhulu.
Okuphephe kakhulu
Ucwaningo oluningi lubonise ukuthi i-creatine monohydrate iphephe kakhulu ukuyisebenzisa. Abukho ubufakazi besayensi obuqinisekisayo bokuthi ukusetshenziswa kwesikhathi esifushane noma eside kwe-creatine monohydrate kunemiphumela eyingozi. Ucwaningo luye lwabika ukuthi ukusetshenziswa kwe-monohydrate iminyaka emibili kuya kwemihlanu kubonakala kuphephile, ngaphandle kwemiphumela emibi ebhaliwe.
Lesi sengezo sibonakala siphephile ngemithamo ephezulu. Nakuba isilinganiso esivamile sansuku zonke singamagremu angu-3 kuya kwangu-5, abantu bathathe imithamo efika ku-30 amagremu ngosuku kuze kube iminyaka emihlanu ngaphandle kokukhathazeka kokuphepha okubikiwe. Okuwukuphela komphumela ovamile ovamile ukuzuza isisindo. Nokho, lokhu akufanele kubhekwe njengento embi. I-Creatine inyusa okuqukethwe kwamanzi kumaseli emisipha futhi ingasiza nokwandisa imisipha.
Isebenza kangcono kunamanye amafomu
I-Creatine monohydrate inemiphumela ehlukahlukene ekusebenzeni kwezempilo nokusebenza kokuzivocavoca, okuhlanganisa ukwanda kwamandla, amandla, kanye nesisindo somzimba. I-Creatine monohydrate ibonakala ingcono kune-ethyl ester kanye nezinhlobo eziwuketshezi ze-creatine. Ucwaningo olulodwa lwathola ukuthi i-monohydrate yandisa igazi kanye nokuqukethwe kwe-muscle creatine kangcono kunefomu le-ethyl ester.
Kodwa-ke, ezinye izifundo ezincane zokuqala ziphakamise ukuthi amafomu e-buffered creatine kanye ne-magnesium chelate angase aphumelele njenge-monohydrate ekuthuthukiseni ukusebenza kokuzivocavoca. Ngokukhethekile, lawa mafomu angasebenza ngokulinganayo ekwandiseni amandla okucindezela kwebhentshi kanye nokuphuma kwamandla ngesikhathi sokuhamba ngebhayisikili.
Itholakala kalula futhi ishibhile.
Ezinye izinhlobo ezintsha ze-creatine zitholakala kuphela emikhiqizweni enezithako eziningi, njengezithasiselo zangaphambi kokujima. Futhi, lezi ezinye izithako ngokuvamile azinasidingo futhi azinakho ukusekelwa kwesayensi okufanayo njenge-creatine.
Ezinye izinhlobo ze-creatine, njenge-hydrochloride ne-ethyl ester, zingathengwa njengesithako esisodwa. Nokho, lezi zitholakala kuphela enanini elincane labathengisi abaku-inthanethi noma abasesitolo. Ngakolunye uhlangothi, ifomu le-monohydrate kulula ukulithenga njengesithako esisodwa.
I-Monohydrate akuyona nje indlela elula yokuthola i-creatine njengesithako esisodwa, futhi ingabizi kakhulu. Kunezizathu ezimbalwa okungenzeka ukuthi kungani. Njengoba i-monohydrate isinesikhathi eside kunezinye izinhlobo ze-creatine, kungase kungabizi ukukhiqiza.
Isebenza kanjani?
I-Creatine ingathuthukisa ukusebenza kwezempilo nezemidlalo ngezindlela eziningi. Ekuzivivinyweni okuphezulu, umsebenzi wayo oyinhloko ukwandisa izitolo ze-phosphocreatine emisipheni. Izitolo ezengeziwe zingasetshenziselwa ukukhiqiza i-ATP eyengeziwe, okuwumthombo wamandla obalulekile wokuphakamisa izinsimbi kanye nokuzivocavoca okukhulu.
I-Creatine isiza futhi ukwakha imisipha ngezindlela ezilandelayo:
- Umsebenzi othuthukisiwe: Ivumela umsebenzi owengeziwe noma ivolumu ephelele kuseshini eyodwa yokuqeqesha, okuyisici esibalulekile ekukhuleni kwemisipha yesikhathi eside.
- Ukusayina Kweseli Okuthuthukisiwe- Ingase ikhulise ukusayinda kwamaseli wesathelayithi, okusiza ekulungiseni imisipha nokukhula kwemisipha emisha.
- Ukwanda kwamahomoni e-anabolic: Ucwaningo lukhomba ukwanda kwamahomoni, njenge-IGF-1, ngemva kokuthatha i-creatine.
- I-hydration enkulu yamaselula- Yandisa okuqukethwe kwamanzi ngaphakathi kwamaseli emisipha, okubangela umphumela we-cell-volumizing ongadlala indima ekukhuleni kwemisipha.
- Ukunciphisa amaprotheni: Ingase ikhulise isisindo somzimba wonke ngokunciphisa ukuwohloka kwemisipha.
- Amazinga e-myostatin aphansi: Amazinga aphakeme we-protein myostatin anganciphisa noma avimbele ngokuphelele ukukhula kwemisipha emisha. I-Creatine supplementation inganciphisa la mazinga, ikhulise amandla okukhula.
Kubanga muphi umonakalo?
Ngemithamo ephezulu isaphephile. Nakuba kulindeleke ukuthi kungathinta isibindi, izinso noma inhliziyo, nakuba le miphumela ingakafakazelwa. Eminye imiphumela engaba khona ubuhlungu besisu, isicanucanu, amajaqamba emisipha, noma isifo sohudo. Kuyelulekwa ku abantu abanesifo sezinso ezingasebenzisi i-creatine, futhi kuxwayiswa abantu abanesifo sikashukela nanoma ubani othatha izithasiselo zikashukela egazini.
Ukuphepha kwezithako ze-creatine akuqinisekisiwe ngesikhathi sokukhulelwa noma ukuncelisa, ngakho-ke abesifazane bayelulekwa ukuthi bakugweme ngalesi sikhathi.
Ukusetshenziswa kwe-creatine kungaholela ekutheni a isisindo somzimba. Nakuba lokhu kungase kube ngokuyinhloko ngenxa yamanzi, kungaba nomthelela omubi kubasubathi abaqondise amakilasi athile esisindo. Kungase futhi kuthinte ukusebenza emisebenzini lapho isikhungo se-gravity siyisici.
Kudingeka ucwaningo olwengeziwe mayelana nokuthi imithamo ephezulu ye-creatine ingathinta kanjani eminye imisebenzi yomzimba. Nakuba ochwepheshe beluleka ukuba kuqashwe, bephawula ukuthi i-creatine ingase yehlise izinga likashukela egazini, okungase kuthinte abantu abanesifo sikashukela noma i-hypoglycemia; futhi kukhuphule umfutho wegazi, okuthinta abantu abanomfutho wegazi ophakeme.
Ngakolunye uhlangothi, uma singaphuzi amanzi anele, singakwazi dehydrate. Ukuphelelwa amanzi emzimbeni kungenye yemiphumela emibi kakhulu. Imikhiqizo enale nto isebenza ngokwenza imisipha yakho idonse amanzi kwezinye izindawo zomzimba wakho. Ukuphelelwa amanzi emzimbeni kuwukukhathazeka okuthile kubasubathi abazivocavoca noma abadlala esimweni sezulu esishisayo isikhathi eside.
Futhi batusa ukuqapha kubantu abane-deep vein thrombosis, ukuphazamiseka kwe-electrolyte noma ukungalingani, ukuphazamiseka kwesisu, i-arrhythmia, amatshe ezinso noma isifo sesibindi, i-migraines, umfutho wegazi ophansi lapho umile, noma i-bipolar disorder.
Kufanele kuthathwe nini futhi malini?
Umuntu udinga phakathi kuka-1 no-3 amagremu e-creatine ngosuku. Cishe ingxenye yalokhu ivela ekudleni kanti okunye kuhlanganiswa umzimba. Imithombo yokudla ihlanganisa inyama ebomvu nenhlanzi. I-Creatine inganikeza amandla ezingxenyeni zomzimba lapho edingeka khona. Abasubathi basebenzisa izithasiselo ukuze bakhulise ukukhiqizwa kwamandla, bathuthukise ukusebenza kwezemidlalo, futhi babavumele ukuba baziqeqeshe kanzima.
I-Los abadlali Abaqeqeshwayo abaqinile bangase badinge ukudla phakathi kwamagremu angu-5 no-10 e-creatine ngosuku ukuze balondoloze ukusebenza kwabo. Abantu abangakwazi ukuyihlanganisa ngenxa yenkinga yezempilo kungase kudingeke bathathe amagremu angu-10 kuya kwangu-30 ngosuku ukuze bagweme izinkinga zempilo.
Ngemithamo enconyiwe, i-creatine ithathwa njengephephile ukuthi ingadliwa. Izithasiselo zingaphepha kubantu abaningi, ngamanani amancane, kodwa kuhlala kungcono kakhulu ukuthola imisoco yakho emithonjeni yemvelo.
Abantu abaningi abathatha ama-supplement baqala ngokuthi a ukushaja isigaba, okuholela ekwandeni okusheshayo kwezitolo ze-creatine emisipha. Ukuze ulayishe i-creatine, thatha amagremu angu-20 ngosuku izinsuku ezingu-5-7. Lokhu kufanele kuhlukaniswe ngama-5 amagremu amane usuku lonke. Ukumuncwa kungase kuthuthukiswe kancane ngokudla okune-carbohydrate noma amaprotheni ngenxa yokukhishwa kwe-insulin okuhlobene.
Ngemuva kwesikhathi sokulayisha, sizothatha ama-3-5 amagremu ngosuku ukuze sigcine amazinga aphezulu ngaphakathi kwemisipha. Njengoba kungekho okubi ekudleni i-creatine, unganamathela kulo mthamo isikhathi eside. Uma sikhetha ukungenzi isigaba sokulayisha, singamane sidle amagremu angu-3-5 ngosuku.
Njengoba i-creatine idonsa amanzi kumaseli emisipha, kunconywa ukuthi uyithathe ngengilazi yamanzi futhi uhlale uhlanzekile usuku lonke.
Ingabe kungcono ukuthatha i-creatine ngemuva kokuqeqeshwa?
Ezinye izifundo zifune isikhathi esingcono kakhulu sokuthatha i-creatine eyengeziwe.
Omunye wabo uphenye ukuthi kwakusebenza kahle yini ukuthi amadoda amadala athathe amagremu angu-5 ngaphambi noma ngemva kokuqeqeshwa. Ucwaningo lwathatha inyanga, futhi kwaphawulwa ukuthi isisindo esithambile siyanda futhi amafutha ehla lapho ethathwa ngemva nje kokuzivocavoca umzimba. Kuyiqiniso futhi ukuthi kukhona ezinye izifundo ezingakawutholi umehluko phakathi kokuyithatha ngaphambi noma ngemuva.
Okwelulekwayo wukuyithatha ngaphambi noma ngemuva kwayo futhi ungalindi isikhathi eside phakathi kokuyithatha nokuziqeqesha. Ucwaningo olulodwa lwathola ukuthi ukuthatha isengezo eduze nokuzivocavoca kwanda amandla nemisipha. Singakwazi ukuhlukanisa umthamo futhi sithathe uhhafu ngaphambi nangemuva.
Ingabe umphumela wawo uyagcinwa ngezinsuku esingazilolongi ngazo?
Kukhona abantu abanquma ukuthatha i-creatine ngezinsuku zokuphumula ukuze balondoloze okuqukethwe kwayo emisipha. Ekuqaleni kuhle ukwenza isigaba sokulayisha (cishe ama-20g izinsuku ezingu-5) ukuze ukwandise ngokushesha okuqukethwe emisipha.
Ngemuva kwalokho, kunconywa ukunciphisa umthamo wansuku zonke ube ngu-3-5 amagremu, ukuze ulondoloze kalula.
Ingabe ingabangela i-alopecia?
Kuhlale kukhulunywa ngamagalelo amahle maqondana nokusebenza kwethu komzimba kanye nezemidlalo, kodwa futhi kuyabuzwa ukuthi i-creatine iyakwandisa ukulahleka kwezinwele. Ngabe sibhekene nenkinga enkulu yawo wonke umuntu, ikakhulukazi kwabesilisa abanomkhuba wokuba nempandla. Naphezu kweqiniso lokuthi ukwelashwa okudumile abakwenzayo eTurkey akukubi nhlobo, sinquma ukuthi lesi sitatimende siyiqiniso yini.
Akukho okuningi okubonisa ukuthi ukwesekwa kwe-creatine empeleni kubangela ukulahlekelwa izinwele. Eqinisweni, ubufakazi obuningi besixhumanisi buyi-anecdotal. Kodwa-ke, ucwaningo oluncane kubadlali bebhola lombhoxo beminyaka yasekolishi luthole amazinga aphakeme ehomoni ehambisana nokuqothuka kwezinwele ngemva kwamaviki ama-3 ohlelo lokwengeza i-creatine. Le hormone ibizwa ngokuthi dihydrotestosterone (DHT). I-DHT ihomoni etholakala kwenye ihomoni okungenzeka uyayazi: i-testosterone. I-DHT nayo inamandla kakhulu kune-testosterone.
Izinwele zezinwele zinomjikelezo wazo wokuphila. Isigaba sokukhula sezinwele silandelwa yisigaba sokuphumula, emva kwalokho izinwele ziyawa. I-DHT ingabophezela kuma-receptors athile e-hormone kumafollicle ezinwele. Lokhu kungaholela emijikelezweni yokukhula kwezinwele ezimfushane, kanye nezinwele ezincane, ezifushane. Ngenxa yokuthi kukhula izinwele ezincane, kuphuma izinwele eziningi kunezishintshwayo.
Futhi, abanye abantu bane-a isakhi sofuzo ukuqothuka kwezinwele. Ukwehluka kwesakhi sofuzo esibizwa nge-AR kungaholela ekwandeni komsebenzi wama-hormone receptors atholakala ngaphakathi kwezinhlayiya zezinwele.
Ucwaningo lwangaphambilini lusebenzise i-creatine supplementation regimen ehlanganisa izinsuku eziyisikhombisa zokulayisha i-creatine, lapho izinga eliphezulu le-supplement lilawulwa. Lokhu kwalandelwa isikhathi sokugcinwa kwamazinga aphansi e-creatine.
Abacwaningi bathola ukuthi amazinga e-DHT anda ngaphezu kwamaphesenti angu-50 ngesikhathi sokulayisha futhi ahlala engamaphesenti angu-40 ngaphezu kwesisekelo ngesikhathi sokulungiswa. Amazinga e-testosterone awazange ashintshe. Kubalulekile ukuqaphela lapha ukuthi abacwaningi abazange bahlole ukulahleka kwezinwele kubahlanganyeli bocwaningo. Ngakho-ke, lapha singabona kuphela umphumela kumazinga e-hormone.
Ukwenyuka kwamazinga e-DHT kwabonwa. Njengoba amazinga e-DHT edlala indima ekuqothukeni kwezinwele, lokhu kwanda kungase kwenyuse ingozi, ikakhulukazi uma sinofuzo esengozini yokuba ne-alopecia. Ngokuvamile, ucwaningo olwengeziwe luyadingeka ngomphumela we-creatine kumazinga e-DHT.