Ngabe i-Creatine iphephile, futhi ingabe inemiphumela engemihle?

-Delile

• Iyini Imiphumela Yayo emibi Esetshenzisiwe?
• Wenzani Emzimbeni Wakho?
• Ingabe Kubangela Ukuphela Kwamanzi noma Amajaqamba?
• Ingabe Kubangela Ukuthola Isisindo?
• Zithinta Kanjani Izinso Zakho Nesibindi Sakho?
• Ingabe Idala Izinkinga Zokugaya?
• Isebenzisana kanjani nezinye izidakamizwa?
• Eminye imiphumela emibi engaba khona
• Okusemqoka

I-Creatine iyisengezo sokusebenza semidlalo esisodwa esitholakalayo.

Kodwa-ke ngaphandle kwezinzuzo zayo esekelwa ngocwaningo, abanye abantu bayakugwema ukwenziwa ngoba besaba ukuthi akulungile empilweni.

Abanye bathi kubangela ukukhuluphala, ukuqunjelwa, nokugaya ukudla, isibindi noma izinkinga zezinso.

Lo mbhalo uhlinzeka ngokubuyekezwa okusekelwe ebufakazini bokuphepha nemiphumela emibi yomdali.

Iyini Imiphumela Yayo emibi Esetshenzisiwe?

Kuya ngokuthi ubuza kubani, imiphumela emibi ephakanyisiwe ye-creatine ingafaka:

• Ukulimala kwezinso
• Ukulimala kwesibindi
• Amatshe ezinso
• Ukuzuza kwesisindo
• Ukuqhakaza
• Ukuphela kwamanzi emzimbeni
• Amajaqamba emisipha
• Izinkinga zokugaya ukudla
• Isifo segumbi
• Ukuvuselelwa

Ngokwengeziwe, abanye abantu benza iphutha lokuthi i-creatine iyi-anabolic steroid, ukuthi ayifanele abesifazane noma intsha, noma ukuthi kufanele isetshenziswe kuphela ngabadlali abangochwepheshe noma abakhi bomzimba.

Ngaphandle kokushicilelwa okungekuhle, i-International Society of Sports Nutrition ibheka ukuthi i-creatine iphephe ngokweqile, iphetha ngokuthi ingesinye sezithako zemidlalo ezizuzisa kakhulu ezitholakalayo ().

Abacwaningi abahola phambili abafunde i-creatine amashumi eminyaka ambalwa futhi baphetha ngokuthi kungenye yezithako eziphephe kakhulu emakethe ().

Ucwaningo olulodwa luhlolisise omaka bezempilo abangama-52 ngemuva kokuthi ababambiqhaza bathathe izithasiselo ze-creatine izinyanga ezingama-21. Akutholanga miphumela emibi ().

I-Creatine ibuye isetshenziselwe ukwelapha izifo ezahlukahlukene nezinkinga zempilo, kufaka phakathi ukuphazamiseka kwe-neuromuscular, concussions, isifo sikashukela, kanye nokulahleka kwemisipha (,,,).

Yize izimangalo zigcwele ngemiphumela emibi yomdali nezinkinga zokuphepha, azikho zazo ezisekelwa ucwaningo.

Wenzani Emzimbeni Wakho?

Isidalo sitholakala kuwo wonke umzimba wakho, ngama-95% agcinwe emisipheni yakho ().

Kutholakala enyameni nasenhlanzini futhi kungakhiqizwa ngokwemvelo emzimbeni wakho kusuka kuma-amino acid ().

Kodwa-ke, izinga lakho lokudla namazinga we-creatine wemvelo akuvamile ukukhulisa izitolo zemisipha zalesi sakhi.

Izitolo ezimaphakathi cishe zingu-120 mmol / kg, kepha ama-creatine supplements angakhuphula lezi zitolo ziye cishe ku-140-150 mmol / kg ().

Ngesikhathi sokuzivocavoca ngamandla amakhulu, isidali esigciniwe sisiza imisipha yakho ikhiqize amandla amaningi. Lesi yisona sizathu esikhulu sokuthi i-creatine ithuthukise ukusebenza kokuvivinya umzimba ().

Uma usugcwalise izitolo zemisipha yakho, noma ikuphi okweqile kwehliselwa ku-creatinine, okuhlanganiswa nesibindi sakho futhi kukhishwe emchameni wakho ().

Cishe ama-95% we-creatine emzimbeni wakho agcinwe emisipheni yakho. Lapho, inikeza amandla akhulayo wokuzivocavoca ngamandla.

Ingabe Kubangela Ukuphela Kwamanzi noma Amajaqamba?

I-creatine iguqula okuqukethwe kwamanzi okugcinwe emzimbeni wakho, ushayela amanzi angeziwe kumaseli wakho wemisipha ().

Leli qiniso lingahle libe ngemuva kwethiyori yokuthi i-creatine ibangela ukoma. Kodwa-ke, lokhu kuguqulwa kokuqukethwe kwamanzi amaselula kuncane, futhi alukho ucwaningo olwesekela izimangalo mayelana nokoma.

Ucwaningo lweminyaka emithathu lwabadlali basekolishi luthole ukuthi labo abathatha i-creatine babenamacala ambalwa okuphelelwa amanzi emzimbeni, amajaqamba, noma ukulimala kwemisipha kunalabo abangakuthathi. Baphinde baphuthelwa izikhathi ezimbalwa ngenxa yokugula noma yokulimala ().

Ucwaningo olulodwa luhlolisise ukusetshenziswa kwe-creatine ngesikhathi sokuzivocavoca ngesikhathi sezulu esishisayo, okungasheshisa ukuqunjelwa nokoma emzimbeni. Ngesikhathi semizuzu engu-35 yokuhamba ngebhayisikili ekushiseni kwe-99 ° F (37 ° C), i-creatine ayinayo imiphumela emibi ngokuqhathaniswa ne-placebo ().

Ukuhlolwa okwengeziwe ngokuhlolwa kwegazi nakho akuqinisekisanga mehluko emazingeni e-hydration noma e-electrolyte, adlala indima enkulu ezinkingeni zemisipha ().

Ucwaningo oluphelele kakhulu lwenziwe kubantu abenza i-hemodialysis, ukwelashwa okungadala amajaqamba emisipha. Abaphenyi baqaphele ukuthi i-creatine yehlise izehlakalo zokuqothuka ngo-60% ().

Ngokuya ngobufakazi obukhona manje, i-creatine ayibangeli ukuphelelwa amandla emzimbeni noma ukuqunjelwa. Uma kukhona, kungavikela kule mibandela.

Ngokuphikisana nenkolelo evamile, i-creatine ayikhuphuli ubungozi bezikhwama kanye nokoma - futhi, empeleni, inganciphisa ubungozi balezi zimo.

Ingabe Kubangela Ukuthola Isisindo?

Ucwaningo lubhale kahle ukuthi ama-creatine supplements abangela ukwanda okusheshayo kwesisindo somzimba.

Ngemuva kwesonto elilodwa lokulayishwa okuphezulu kwe-creatine (ama-gramu angama-20 / ngosuku), isisindo sakho sikhula ngamakhilogremu angaba ngu-1-3 (1-3 kg) ngenxa yokukhuphuka kwamanzi emisipheni yakho (,).

Esikhathini eside, ucwaningo lukhombisa ukuthi isisindo somzimba singaqhubeka nokukhula ngezinga elikhulu kubasebenzisi be-creatine kunabangewona ama-creatine. Kodwa-ke, ukuzuza kwesisindo kungenxa yokukhula kwemisipha - hhayi ukukhuphuka kwamafutha omzimba ().

Kwabadlali abaningi, imisipha eyengeziwe ingukuzivumelanisa okuhle okungathuthukisa ukusebenza kwezemidlalo. Njengoba futhi kungenye yezizathu eziyinhloko zokuthi abantu bathathe i-creatine, akufanele kuthathwe njengomphumela wecala (,).

Imisipha eyandisiwe ingaba nezinzuzo kubantu abadala, abantu abakhuluphele, nalabo abanezifo ezithile (,,,,).

Ukuzuza kwesisindo kusuka kumdali kungenxa yokuthola amafutha kepha nokwandisa okuqukethwe kwamanzi ngaphakathi kwemisipha yakho.

Zithinta Kanjani Izinso Zakho Nesibindi Sakho?

I-creatine ingakhuphula kancane amazinga e-creatinine egazini lakho. I-Creatinine ijwayele ukukalwa ukuxilonga izinkinga zezinso noma zesibindi.

Kodwa-ke, iqiniso lokuthi umdali uphakamisa amazinga e-creatinine akusho ukuthi kulimaza isibindi sakho noma izinso ().

Kuze kube manje, akukho cwaningo lokusetshenziswa kwabadali kubantu abaphilile okunikeze ubufakazi bokulimala kulezi zitho (,,,,,).

Ucwaningo lwesikhathi eside lwabadlali basekolishi alutholanga imiphumela emibi ehlobene nokusebenza kwesibindi noma izinso. Olunye ucwaningo olulinganisa omaka begazi emchameni nalo alutholanga mehluko ngemuva kokungeniswa kwe-creatine ().

Olunye lwezifundo ezinde kakhulu kuze kube manje - oluhlala iminyaka emine - ngokufanayo luphethe ngokuthi i-creatine ayinayo imiphumela emibi ().

Olunye ucwaningo oludumile oluvame ukucashunwa kwabezindaba lubike isifo sezinso ku-weightlifter wesilisa ongeza nge-creatine ().

Kodwa-ke, lolu cwaningo lwamacala olulodwa alubufakazi obanele. Ziningi nezinye izinto, kufaka phakathi izengezo ezingeziwe, nazo ebezibandakanyekile (,).

Lokho kusho, izithako zokwengeza kufanele zisondele ngokuqapha uma unomlando wezinkinga zesibindi noma izinso.

Ucwaningo lwamanje lubonisa ukuthi i-creatine ayibangeli izinkinga zesibindi noma zezinso.

Ingabe Idala Izinkinga Zokugaya?

Njengama-supplements amaningi noma imishanguzo, imithamo eyeqile ingadala izingqinamba zokugaya ukudla.

Kokunye ukuhlola, umthamo onconywe ngama-5-gram awubanga zinkinga zokugaya ukudla, kuyilapho umthamo we-10-gram unyuse ingozi yohudo ngo-37% ().

Ngalesi sizathu, ukukhonzwa okunconyiwe kusethwe ku-3-5 amagremu. Iphrothokholi yokulayisha eyi-20-gram nayo ihlukaniswe yaba izisetshenziswa ezine zamagremu ama-5 lilinye ngokuhamba kosuku ().

Omunye umcwaningi oholayo ubuyekeze izifundo ezimbalwa futhi waphetha ngokuthi i-creatine ayizikhulisi izinkinga zokugaya ukudla lapho ithathwa ngemithamo enconyiwe ().

Kodwa-ke, kungenzeka ukuthi izithasiselo, izithako, noma ukungcola okwenziwe ngesikhathi sokukhiqizwa kwezimboni kwe-creatine kungaholela kuzinkinga (,).

Ngakho-ke kunconywa ukuthi uthenge umkhiqizo owethembekile, wekhwalithi ephezulu.

I-Creatine ayikhulisi izingqinamba zokugaya ukudla lapho kulandelwa imithamo enconywayo nemihlahlandlela yokulayisha.

Isebenzisana kanjani nezinye izidakamizwa?

Njenganoma iluphi uhlobo lokudla noma lwemithi yokwengeza, kungcono ukuxoxa ngezinhlelo zakho zokudala nodokotela noma omunye uchwepheshe wezokwelapha ngaphambi kokuthi uqale.

Ungase futhi ufise ukugwema izithako zokudala uma uthatha noma yimiphi imithi ethinta ukusebenza kwesibindi noma izinso.

Imithi engasebenzisana ne-creatine ifaka i-cyclosporine, aminoglycosides, i-gentamicin, i-tobramycin, izidakamizwa ezilwa nokuvuvukala njenge-ibuprofen, neminye eminingi ().

I-creatine ingasiza ekuthuthukiseni ukuphathwa koshukela wegazi, ngakho-ke uma usebenzisa umuthi owaziwa ukuthinta ushukela wegazi, kufanele uxoxe ngokusetshenziswa kwe-creatine nodokotela ().

Kufanele futhi uthintane nodokotela wezokwelapha uma ukhulelwe, uncelisa, noma unesimo esibi, njengesifo senhliziyo noma umdlavuza.

I-creatine ingadala izinkinga uma uthatha izinhlobo ezithile zemithi, kufaka phakathi imithi ethinta ushukela wegazi.

Eminye imiphumela emibi engaba khona

Abanye abantu basikisela ukuthi i-creatine ingaholela ku-compartment syndrome, isimo esenzeka lapho ingcindezi eyeqile yakha ngaphakathi kwesikhala esivaliwe - imvamisa ingaphakathi kwemisipha yengalo noma yomlenze.

Yize ucwaningo olulodwa luthole ukwanda kwengcindezi yemisipha phakathi namahora amabili okuqeqeshwa kokushisa, kubangelwe ikakhulu ukushisa nokuphelelwa amandla komzimba okubangelwa ukuzivocavoca umzimba - hhayi kusuka ku-creatine ().

Abaphenyi baphinde baphetha ukuthi ingcindezi yayihlala isikhashana futhi yayingabalulekile.

Abanye bathi izithako ze-creatine zandisa ubungozi be-rhabdomyolysis, isimo lapho imisipha yehla khona bese ivuza amaprotheni egazini lakho. Noma kunjalo, lo mbono awusekelwa noma yibuphi ubufakazi.

Le nganekwane yaqalwa ngoba umaka osegazini lakho obizwa ngokuthi i-creatine kinase uyanda ngama-creatine supplements ().

Kodwa-ke, lokhu kukhuphuka okuncane kuhluke kakhulu kunani elikhulu le-creatine kinase elihlotshaniswa ne-rhabdomyolysis. Kuyathakazelisa ukuthi abanye ochwepheshe baze basikisele ukuthi i-creatine ingavikela kulesi simo (,).

Abanye abantu baphinde badidanise i-creatine ne-anabolic steroids, kepha lokhu kungenye futhi insumansumane. I-Creatine yinto engokwemvelo ngokuphelele nengokomthetho etholakala emzimbeni wakho nasekudleni - njengenyama - ngaphandle kwesixhumanisi se-steroids ().

Ekugcineni, kunombono oyiphutha wokuthi i-creatine ilungele kuphela abasubathi besilisa, hhayi abantu abadala asebekhulile, abesifazane, noma izingane. Kodwa-ke, alukho ucwaningo oluphakamisa ukuthi alufanelekile kumithamo enconyelwe abesifazane noma abantu abadala asebekhulile ().

Ngokungafani nezengezo eziningi, i-creatine inikezwe izingane njengokungenelela kwezokwelapha ezimweni ezithile, njengokuphazamiseka kwemithambo yegazi noma ukulahleka kwemisipha.

Izifundo ezihlala iminyaka emithathu azitholanga imiphumela emibi ye-creatine ezinganeni (,,).

Ucwaningo luqinisekise njalo iphrofayili yokuphepha enhle kakhulu yomdali.Akunabufakazi bokuthi kubangela izimo ezimbi njenge-rhabdomyolysis noma i-compartment syndrome.

Okusemqoka

I-Creatine isetshenziselwe isikhathi esingaphezu kwekhulu, futhi izifundo ezingaphezu kuka-500 zisekela ukuphepha nokusebenza kwayo.

Ibuye inikeze izinzuzo eziningi zemisipha nokusebenza, ingahle ithuthukise izimpawu zempilo, futhi isetshenziselwa izilungiselelo zezokwelapha ukusiza ekwelapheni izifo ezahlukahlukene (,,).

Ekupheleni kosuku, i-creatine ingesinye sezithasiselo eshibhile, esisebenza kakhulu futhi esiphephe kunazo zonke ezitholakalayo.