Menene Creatine, Wanne ne Mafi kyawun nau'in Creatine? Amfani da cutarwa

CreatineYana daya daga cikin abubuwan gina jiki da aka fi amfani dashi a duniya don inganta wasan motsa jiki.

Jikinmu a zahiri yana samar da wannan kwayar halitta don yin ayyuka daban-daban masu mahimmanci, gami da samar da makamashi. Tabbas, ana samunsa a wasu abinci, musamman nama.

Ko da yake ana samun ta ta dabi'a kuma ana samun ta daga abinci. kari na creatine Yana karawa jiki tanadi. Wannan yana ƙara aikin motsa jiki da ƙarfi.

Akwai iri da yawa; Wannan yana sa ka yi wahala ka zaɓi wanda za ka zaɓa. 

A cikin wannan rubutu; "Menene ma'anar creatine?"mafi so"nau'in creatine", "Menene creatine ke yi?", "sakamakon creatine" za a magance matsalolin.

Menene Creatine?

Kwayar halitta ce mai tsari mai kama da amino acid, tubalan gina jiki. Tunda tushen abinci na farko shine nama, ana samun ƙasa kaɗan a jikin masu cin ganyayyaki. 

Idan masu cin ganyayyaki suna cinye shi azaman kari na abinci, abubuwan da ke cikin tsokoki na iya ƙaruwa da kashi 40%.

kari na creatine An yi nazarin amfani da shi sosai shekaru da yawa. An gano cewa yana da fa'idodi masu amfani don inganta aikin motsa jiki, lafiyar tsoka, da lafiyar kwakwalwa.

Menene creatine ke yi?

Ya wanzu a cikin nau'i na phosphate kuma yana taka muhimmiyar rawa wajen samar da makamashin salula. Wannan shi ne saboda yana shiga cikin samuwar adenosine triphosphate (ATP), muhimmin tushen makamashin salula.

Gabaɗaya, masana kimiyya amfani da kari na creatineya ce yana kara karfi da samar da wutar lantarki, ko kuma ana iya samar da karfi a wani dan lokaci a lokacin motsa jiki.

Wasu nazarin sun nuna cewa zai iya inganta aikin gudu da kuma yin iyo. An kuma gano cewa shan shi a matsayin kari na iya rage gajiyar kwakwalwa.

Akwai nau'o'in iri daban-daban da yawa. mafi amfani nau'in creatine Shi ne kamar haka:

Menene Nau'in Creatine?

Creatine monohydrate

"Mene ne creatine monohydrate?" A matsayin amsar tambayar; Ita ce sigar kari da aka fi amfani da ita. An yi amfani da wannan fom a yawancin bincike kan batun.

Wannan fom shine a creatine kwayoyin halitta da kwayoyin ruwa kuma ana sarrafa su ta hanyoyi da yawa. Wani lokaci, kwayoyin ruwa yana kasancewa a cikin wani nau'i marar ruwa. Cire ruwa, a kowane kashi creatine yana ƙara adadin.

monohydrate, Baya ga tasirinsa akan aikin, yana kuma ƙara yawan ruwa a cikin ƙwayoyin tsoka. Wannan yana ba da sakamako masu amfani a cikin ci gaban tsoka ta hanyar sigina kumburin tantanin halitta.

Yawancin karatu sun nuna cewa yana da lafiya don cinyewa kuma creatine monohydratena tsanani illa nuna ba haka bane.

Lokacin da ƙananan cututtuka suka faru, kumburi yawanci yana faruwa a cikin ciki. Wannan sakamako na gefe yana tafi lokacin da aka ɗauki ƙarami fiye da kashi mafi girma.

Domin yana da aminci, inganci kuma mai araha, creatine monohydrate Nasiha irin creatined.

Creatine Ester

Wasu masana'antun creatine ethyl esteryayi iƙirarin ya fi sauran nau'ikan kari, gami da nau'in monohydrate. Wasu shaidun sun nuna cewa yana iya zama mafi kyau a cikin jiki fiye da monohydrate. 

Bugu da ƙari, saboda bambance-bambance a cikin ƙimar samun tsoka, wasu monohydrateyi imani da cewa zai iya aiki mafi kyau fiye da

Amma a cikin binciken da aka kwatanta kai tsaye da nau'i biyu, an gano cewa ya fi muni a cikin hanyar karuwar abun ciki a cikin jini. Domin ethyl ester form ba a ba da shawarar.

Creatine hydrochloride

Creatine hydrochloride (HC1) ya sami shahara sosai a tsakanin wasu masana'antun da ƙarin masu amfani.

Saboda mafi kyawun narkewar ruwa, ana tunanin cewa za a iya amfani da ƙananan kashi kuma yana rage ƙananan illa kamar kumburin ciki. Duk da haka, har sai an gwada wannan ka'idar, ba za ta wuce jita-jita kawai ba.

Ɗaya daga cikin binciken ya gano cewa HCl sau 1 ya fi narkewa fiye da nau'in monohydrate. Abin takaici, HCl a cikin mutane creatineBabu gwaje-gwajen da aka buga.

MonohydrateGanin yawan adadin bayanan da ke goyan bayan ingancin nau'in HCl, ba za a iya bayyana cewa nau'in HCl ya fi monohydrate ba har sai an kwatanta su biyu yayin gwaje-gwaje. 

Buffered Creatine

Wasu masana'antun kari suna ƙara foda na alkaline, wanda ke haifar da nau'in buffered. creatine sakamakosun yi ƙoƙarin ƙarawa. Wannan zai iya ƙara ƙarfinsa, kumburi kuma zai iya rage illolin da ke tattare da su kamar ciwon ciki.

Koyaya, binciken da aka kwatanta kai tsaye nau'ikan buffered da monohydrate bai sami bambance-bambancen inganci ko illa ba.

Mahalarta wannan binciken sun ɗauki abubuwan kari yayin da suke riƙe shirin horar da nauyin nauyi na yau da kullun na kwanaki 28. 

Ƙarfin daɗaɗɗa da samar da wutar lantarki ya karu yayin hawan keke, ko da wane nau'i ne aka ɗauka. Gabaɗaya, siffofin buffered ba su fi muni ba, amma ba su fi kyau ba, fiye da sifofin monohydrate a cikin wannan binciken.

Liquid Creatine

Mafi kari na creatine foda, amma shirye-shiryen sha narke cikin ruwa. Ƙididdigar bincike da ke nazarin siffofin ruwa ya nuna cewa ba su da tasiri fiye da foda na monohydrate.

Ɗaya daga cikin binciken ya gano cewa aikin yayin hawan keke ya inganta ta 10% tare da foda monohydrate, amma ba a cikin ruwa ba.

Bugu da kari, a lokacin da a cikin ruwa tsari na kwanaki da yawa creatinine ya bayyana ya lalace. Lalacewar ba ta nan take ba, don haka yana da kyau a hada foda da ruwa kafin a sha.

Creatine Magnesium Chelate

magnesium chelate Yana da kari wanda aka "cheated" tare da magnesium. Wannan shine magnesium creatine yana nufin an haɗa shi da kwayoyin halitta.

Ɗaya daga cikin binciken ya kwatanta ƙarfin matsawa da juriya tsakanin ƙungiyoyi masu cin monohydrate, magnesium chelate, ko placebo.

Duka ƙungiyoyin monohydrate da magnesium chelate sun inganta aikin su fiye da rukunin placebo. 

Saboda haka, magnesium chelateAna tsammanin wani nau'i ne mai tasiri, amma bai fi daidaitattun siffofin monohydrate ba.

 Yadda ake amfani da Creatine, Menene Amfaninsa?

Ga shaidar kimiyya Amfanin creatine…

Taimaka ƙwayoyin tsoka suna samar da ƙarin kuzari

Abubuwan kari suna haɓaka shagunan phosphocreatine na tsoka. Phosphocreatine yana taimakawa samar da sabon ATP, mabuɗin kwayoyin halitta waɗanda sel ke amfani da su don kuzari da duk ayyukan yau da kullun.

A lokacin motsa jiki, ATP yana rushewa don samar da makamashi. Matsakaicin resynthesis na ATP yana iyakance ikonsa na ci gaba da aiki a matsakaicin ƙarfi - kuna amfani da ATP da sauri fiye da samar da shi.

Amfanin creatineYana haɓaka shagunan phosphocreatine, ƙyale tsokoki don samar da ƙarin kuzarin ATP don haɓaka tsokoki yayin motsa jiki mai ƙarfi.

Yana goyan bayan ayyuka da yawa a cikin tsokoki

creatinine aiki shine don gina ƙwayar tsoka. Yana iya canza hanyoyin salula masu yawa waɗanda ke haifar da sabon samuwar tsoka. Misali, yana hanzarta samuwar sunadaran da ke samar da sabbin zaruruwan tsoka.

Hakanan yana haɓaka matakan IGF-1, haɓakar haɓakar haɓakar haɓakar ƙwayar tsoka. Hakanan yana ƙara yawan ruwa na tsokoki. Wannan ana kiransa ƙarar tantanin halitta kuma yana ƙara girman tsoka.

Bugu da ƙari, wasu bincike sun nuna cewa yana rage matakan myostatin, kwayoyin da ke da alhakin hana ci gaban tsoka. Rage myostatin yana taimakawa gina tsoka da sauri. 

Yana haɓaka aikin motsa jiki mai ƙarfi

Matsayinsa kai tsaye a cikin samar da ATP yana nufin zai iya inganta aikin motsa jiki mai ƙarfi sosai. Yana inganta abubuwa da yawa, ciki har da:

– Karfi

– Gudu iyawar

– Juriya na tsoka

– Juriya ga gajiya

– tsoka taro

– Waraka

– Kwakwalwa aiki

Ɗaya daga cikin binciken binciken ya gano cewa ya inganta aikin motsa jiki mai tsanani har zuwa 15%.

Yana haɓaka haɓakar tsoka

kari na creatineAn ɗauka a cikin kwanaki 5-7 kaɗan, an nuna shi yana ƙara girman nauyin jiki maras nauyi da girman tsoka. Wannan hawan yana faruwa ne saboda karuwar abun ciki na ruwa a cikin tsokoki.

A cikin binciken daya na shirin horo na makonni shida, mahalarta masu amfani da ƙarin sun sami, a matsakaici, 2kg mafi yawan ƙwayar tsoka fiye da ƙungiyar kulawa. 

Hakazalika, wani cikakken nazari ya nuna cewa wadanda suka dauki kari sun sami karuwa mai yawa a cikin ƙwayar tsoka idan aka kwatanta da waɗanda suka bi tsarin horo guda ɗaya ba tare da kari ba.

Wannan bita ya kuma kwatanta shi da shahararrun abubuwan wasanni na duniya da kuma cikin waɗanda ke akwai "Mafi kyawun creatine” Ya karasa maganar. 

Amfanin shi ne cewa yana da araha kuma yana da aminci fiye da sauran abubuwan wasanni.

Mai tasiri ga cutar Parkinson

Cutar Parkinson raguwa ce a cikin mabuɗin neurotransmitter dopamine a cikin kwakwalwa. Babban raguwa a matakan dopamine yana haifar da mutuwar ƙwayoyin kwakwalwa da nau'o'in alamomi masu tsanani, ciki har da rawar jiki, asarar aikin tsoka, da maganganun da ba su da kyau.

creatine, An danganta shi da amfanin amfanin Parkinson's a cikin mice kuma yana hana 90% na raguwar matakan dopamine. 

A yunƙurin magance asarar aikin tsoka da ƙarfi, mutanen da ke fama da cutar Parkinson galibi ana ba su horon nauyi.

A cikin mutane masu fama da cutar Parkinson, haɗa kari tare da horon nauyi ya inganta ƙarfi da aikin yau da kullun fiye da horo kaɗai.

Yaki da sauran cututtukan jijiya

Wani muhimmin abu a cikin cututtuka daban-daban na jijiya shine raguwar phosphocreatinine a cikin kwakwalwa. Creatine Tun da yana iya ƙara waɗannan matakan, yana taimakawa wajen rage ko rage ci gaban cutar.

A cikin berayen da ke da cutar Huntington, kari ya dawo da shagunan phosphocreatine na kwakwalwa zuwa kashi 26% na matakan riga-kafi, idan aka kwatanta da 72% kawai don sarrafa beraye.

Bincike a cikin dabbobi ya nuna cewa yin amfani da kari na iya magance wasu cututtuka.

- cutar Alzheimer

- Ischemic bugun jini

– farfadiya

– Raunin kwakwalwa ko kashin baya

Hakanan ya nuna fa'idodi a kan ALS, cuta mai mahimmanci don motsi da kuma shafar ƙwayoyin ƙwayoyin cuta. Ya ƙãra aikin mota, rage ɓatawar tsoka, da tsawon rayuwa da 17%.

Ko da yake ana buƙatar ƙarin nazari a cikin mutane, masu bincike da yawa sun yi imanin cewa abubuwan da ake amfani da su suna da kariya daga cututtuka na jijiyoyi idan aka yi amfani da su tare da magungunan gargajiya.

Yana yaƙi da ciwon sukari ta hanyar rage matakan sukarin jini

Bincike, creatine amfani daWannan binciken ya nuna cewa zai iya rage matakan sukari na jini ta hanyar haɓaka aikin GLUT4, kwayoyin jigilar kayayyaki wanda ke kawo sukarin jini zuwa tsokoki.

Ɗaya daga cikin binciken na mako 12 ya duba yadda kari ya shafi matakan sukari na jini bayan cin abinci mai yawa.

Creatine Waɗanda suka haɗa motsa jiki da motsa jiki sun fi waɗanda ke motsa jiki su fi dacewa da sarrafa sukarin jininsu.

Amsar glucose na jini na ɗan gajeren lokaci ga abinci alama ce mai mahimmanci na haɗarin ciwon sukari. Gudu da sauri yana nufin jiki zai iya share sukarin jini da kyau.

Yana inganta aikin kwakwalwa

Abubuwan kari suna taka muhimmiyar rawa a lafiyar kwakwalwa da aiki. Bincike ya nuna cewa kwakwalwa tana buƙatar adadin ATP masu yawa yayin yin ayyuka masu wahala.

Abubuwan kari suna haɓaka shagunan phosphocreatine a cikin kwakwalwarka don taimaka masa samar da ƙarin ATP. 

kuma matakan dopamine kuma yana taimakawa ayyukan kwakwalwa ta hanyar haɓaka aikin mitochondria.

Ga tsofaffin mutane, ƙwaƙwalwar ajiya da ikon tunawa sun inganta sosai bayan makonni biyu na kari. A cikin tsofaffi, yana iya inganta aikin kwakwalwa, kare kariya daga cututtuka na jijiya, da rage tsokoki masu alaka da tsufa da asarar ƙarfi.

Yana rage gajiya

Creatine amfani da Yana kuma rage gajiya. A cikin binciken watanni shida na mutanen da ke fama da rauni a kwakwalwa. creatine Wadanda suka kara da wannan maganin sun sami raguwar 50% na dizziness. 

Bugu da ƙari, kawai 10% na marasa lafiya a cikin ƙungiyar tallafi sun sami gajiya, idan aka kwatanta da 80% a cikin ƙungiyar kulawa.

A wani binciken kuma, kari ya yi ƙasa da ƙasa sakamakon rashin barci. gajiya da haɓaka matakan makamashi.

Shin Creatine yana cutarwa? creatine Side Effects da Harms

creatine kari, Yayin samar da fa'idodin da aka jera a sama, yana kuma ɗaya daga cikin mafi arha kuma mafi aminci ga abubuwan gina jiki da ake samu. 

An yi bincike sama da shekaru 200 kuma akwai bincike da yawa da ke tallafawa amincin sa don amfani na dogon lokaci.

Nazarin asibiti da ke dawwama har zuwa shekaru biyar suna nuna fa'ida a cikin mutane masu lafiya kuma ba su ba da rahoton wani tasiri ba. Duk da haka, a wasu lokuta, kari ne wanda zai iya zama cutarwa.

Creatine yana cutarwa na iya haɗawa da:

Menene Illar Creatine?

– Lalacewar koda

– Lalacewar hanta

- Dutsen koda

– Girman nauyi

– kumburin ciki

– rashin ruwa

- ciwon tsoka

– matsalolin narkewar abinci

– kashi ciwo

- Rhabdomyolysis

Creatine da Drug hulda

Zai fi kyau tuntuɓi likita kafin fara amfani da kowane kari. Idan kuna shan duk wani magani da ke shafar hanta ko aikin koda, ya kamata ku guje wa kari.

Wadannan kwayoyi sun hada da cyclosporine, aminoglycosides, magungunan hana kumburi irin su gentamicin, tobramycin, ibuprofen, da sauran magunguna masu yawa.

Creatine Yana taimakawa wajen daidaita sukarin jini, don haka idan kuna shan maganin da aka sani yana shafar sukarin jini, yakamata ku tattauna amfani da shi da likita.

Hakanan ya kamata ku tuntuɓi likita idan kuna da juna biyu, kuna shayarwa ko kuma kuna da mummunan yanayi kamar cututtukan zuciya ko ciwon daji.

Shin creatine yana sa ku ƙara nauyi?

Bincike, creatine kariYa rubuta dalla-dalla cewa

Babban kashi na mako guda creatine Bayan loading (gram 20 / rana), nauyin nauyin 1-3 kg ya faru saboda karuwar ruwa a cikin tsokoki.

A cikin dogon lokaci, bincike ya nuna cewa nauyin jiki creatine Yana nuna cewa zai iya ci gaba da karuwa a cikin masu amfani fiye da masu amfani. Duk da haka, samun nauyi shine saboda yawan ƙwayar tsoka, ba ƙara yawan kitsen jiki ba.

A sakamakon haka;

Creatineƙari ne mai tasiri tare da fa'idodi masu ƙarfi don duka wasan motsa jiki da lafiya.

Yana iya haɓaka aikin kwakwalwa, yaƙar wasu cututtukan jijiya, haɓaka aikin motsa jiki, da haɓaka haɓakar tsoka.

An goyi bayan bincike mafi ƙarfi kuma bisa ga shaidar kimiyya, goyan bayan binciken da ke nuna tasirin su wajen haɓaka shagunan jiki da haɓaka aikin motsa jiki, a matsayin mafi kyau., creatine monohydrate kamar yadda shawarar.

Ko da yake akwai wasu nau'o'i da yawa, akwai ƙananan bincike da ke nazarin tasirin yawancin. Shawarwar Creatine Bugu da kari, nau'in monohydrate ba shi da tsada, mai inganci, kuma ana samunsa sosai.