Yini i-creatine nokuthi ingasetshenziswa kanjani

-Delile

• 1. Thuthukisa ukusebenza ekusebenzeni komzimba
• 2. Usizo ekwelapheni izifo zemisipha
• 3. Ukuvimbela i-Parkinson's
• 4. Ukuvimbela izifo ezingamahlalakhona
• Isetshenziswa kanjani
• Imiphumela emibi engaba khona

I-Creatine yinto ekhiqizwa ngokwemvelo emzimbeni, izinso nesibindi, futhi umsebenzi wayo ukuhlinzeka amandla emisipha futhi kukhuthaze ukwakhiwa kwemicu yemisipha, okuholela ekuzuzeni kwemisipha, ukusebenza komzimba okuthuthukile nokwehla kwengozi yokulimala.

Yize kukhiqizwa ngokwemvelo ngumzimba, kujwayelekile ukuthi abasubathi basebenzise isengezo se-creatine ukuthuthukisa ukusebenza. Kodwa-ke, kubalulekile ukuthi ukwengezwa kunconywe ngudokotela wezokudla noma udokotela ngokuya ngezidingo zokudla okunempilo kanye nomlando wezempilo womuntu.

I-Creatine ibamba iqhaza ekuguqulweni komzimba futhi itholakala ngamanani amakhulu emisipha yamathambo, yenza imisebenzi eyahlukahlukene emzimbeni, kufaka phakathi ukukhiqizwa kwamandla. Ngakho-ke, i-creatine ekhiqizwa ngokwemvelo emzimbeni kanye nokwengezwa kungasebenza ezimweni eziningana, njenge:

1. Thuthukisa ukusebenza ekusebenzeni komzimba

I-creatine itholakala ngobuningi obukhulu emisipheni yamathambo, ihlinzeka ngamandla emicimbini yemisipha, ukuvimbela ukukhathala nokwenza ngcono ukusebenza ekuqeqesheni amandla. Ngaphezu kwalokho, le nto ingabuye ikhuthaze ukwanda kwevolumu yemisipha, ngoba ikhetha ukungena kuketshezi kumaseli.

Ngakho-ke, kujwayelekile ukuthi abagijimi ekwakheni umzimba, ekwakheni umzimba noma emidlalweni ephezulu basebenzise i-creatine njengesengezo ukuze babe namandla amaningi, bathuthukise ukusebenza nokusebenza ekuqeqesheni futhi banciphise ubungozi bokulimala. Nakhu ukuthi ungasithatha kanjani isengezo se-creatine.

2. Usizo ekwelapheni izifo zemisipha

Olunye ucwaningo luye lwabonisa ukuthi ukusetshenziswa kwe-creatine kungasiza ekwelapheni izifo zemisipha, njengasendabeni ye-dystrophy ne-fibromyalgia, okusiza ukuthuthukisa amandla emisipha, okuthonya ngqo ikhono lokwenza ukunyakaza kwansuku zonke.

Kodwa-ke, ezinye izifundo ziyadingeka ukukhombisa inzuzo yokusebenzisa i-creatine kanye nomthamo onconyiwe, njengoba kunemibiko yokuthi ukusetshenziswa kwamanani aphezulu we-creatine ngabantu abanezinguquko zemisipha kuholele ekwehleni kwezimpawu.

3. Ukuvimbela i-Parkinson's

Isifo sikaParkinson sihlobene nezinguquko ekusebenzeni kwe-mitochondria futhi kwatholakala ukuthi i-creatine ingasebenza ngqo kulawa maseli, okungaholela ekwenzeni ngcono umsebenzi wawo futhi kuvimbele noma kubambezele ukuqhubeka kwezimpawu zesifo. Ngaphandle kwalokhu, izifundo ezengeziwe ziyadingeka ukukhombisa umthamo wansuku zonke onconyiwe nesikhathi sokusetshenziswa kwe-creatine ukuvimbela iParkinson's.

4. Ukuvimbela izifo ezingamahlalakhona

Ezinye izifo ezingalapheki ezifana nesifo sikashukela nesenhliziyo zingavinjelwa ukusetshenziswa kwe-creatine, inqobo nje uma kuhlotshaniswa nokwenza umkhuba wokuzivocavoca umzimba nokudla okunempilo nokulinganisela. Lokhu kungenxa yokuthi i-creatine ingavuna inzuzo yemisipha engenamafutha, ngaphezu kokuthuthukisa ukuminyana kwethambo, ukunciphisa ubungozi besifo.

Isetshenziswa kanjani

Indlela ejwayelekile yokusebenzisa is creatine supplementation izinyanga ezi-3, lapho cishe amagremu ama-2 kuye kwayi-5 we-creatine athathwa nsuku zonke izinyanga ezi-2 kuye kwezi-3. Enye inketho ukwengeza kwe-creatine ngokugcwala ngokweqile, lapho ezinsukwini zokuqala kuthathwa u-0.3 g / kg wesisindo se-creatine, futhi umthamo kufanele uhlukaniswe ngamanani amathathu kuya kwayi-4 ngosuku. Lolu hlobo lokunezela lukhuthaza ukugcwala kwemisipha bese umthamo kufanele wehliswe ube ngamagremu ama-5 ngosuku amasonto ayi-12.

Isengezo se-creatine kufanele senziwe ngaphansi kokuqondiswa udokotela noma isazi sokudla okunempilo futhi kufanele sihambisane nokuqeqeshwa okunamandla nokudla okwanele. Kunconywa futhi ukuthi i-creatine ithathwe ngemuva kokuqeqeshwa, kanye ne-glycemic index carbohydrate ephezulu, ukuze kukhiqizwe inani eliphakeme le-insulin futhi, ngaleyo ndlela, lingasetshenziswa ngumzimba kalula, elinenzuzo ethe xaxa.

Imiphumela emibi engaba khona

I-creatine yinto ekhiqizwa ngokwemvelo ngumzimba ngakho-ke ayihlotshaniswa nemiphumela emibi. Kodwa-ke, ukusetshenziswa kwesengezo se-creatine ngemithamo enganele futhi ngaphandle kokuqondiswa okufanele ngudokotela noma isazi sokudla okunomsoco kungaphazamisa ukusebenza kwezinso futhi kubangele ukungaphatheki kahle esiswini.

Ngaphezu kwalokho, eminye imiphumela emibi engahle ivele ngokusetshenziswa okungafanele kwesengezo, ikakhulukazi uma ungenakho ukudla okwanele, yisiyezi, amajaqamba, ukukhuphuka kwengcindezi yegazi, ukugcinwa koketshezi, ukuvuvukala kwesisu kanye nohudo, ngokwesibonelo.

Ngakho-ke, ukusetshenziswa kwesengezo se-creatine kufanele kuboniswe udokotela noma isazi sokudla ngokuya ngomlando wezempilo womuntu, futhi akuvamisile ukukhonjiswa kubantu abanezinkinga zezinso, isibindi noma isifo sikashukela esibolile, njengoba kunengozi enkulu yemiphumela emibi.