Kodi Creatine Ndi Chiyani, Ndi Mtundu Uti Wabwino Kwambiri wa Creatine? Ubwino ndi Zowopsa

CreatineNdi imodzi mwazakudya zopatsa thanzi zomwe zimagwiritsidwa ntchito kwambiri padziko lonse lapansi kuti zithandizire kuchita bwino pamasewera.

Mwachibadwa thupi lathu limapanga molekyu imeneyi kuti igwire ntchito zosiyanasiyana zofunika, kuphatikizapo kupanga mphamvu. Inde, amapezeka muzakudya zina, makamaka nyama.

Ngakhale imapezeka mwachilengedwe ndipo imapezeka kuchokera ku chakudya, creatine supplement Imawonjezera nkhokwe za thupi. Izi zimawonjezera magwiridwe antchito komanso mphamvu.

Pali mitundu yambiri; Izi zimapangitsa kuti zikhale zovuta kuti musankhe. 

Mulemba ili; “Kodi creatine imatanthauza chiyani?"okondedwa kwambiri"mitundu ya creatine", "Kodi creatine imachita chiyani?", "zotsatira za creatine" nkhani zidzayankhidwa.

Kodi Creatine ndi chiyani?

Ndi molekyu yokhala ndi kapangidwe kofanana ndi ma amino acid, zomwe zimamanga mapuloteni. Popeza gwero lalikulu la chakudya ndi nyama, zochepa zomwe zimapezeka m'thupi la osadya zamasamba. 

Ngati odya zamasamba amadya ngati chowonjezera chazakudya, zomwe zili mu minofu zimatha kuwonjezeka mpaka 40%.

creatine supplement kugwiritsidwa ntchito kwake kwaphunziridwa kwambiri kwa zaka zambiri. Zapezeka kuti zili ndi zabwino zomwe zingathandize kukonza masewera olimbitsa thupi, thanzi la minofu ndi mafupa, komanso thanzi laubongo.

Kodi creatine imachita chiyani?

Imakhala mu mawonekedwe a phosphate ndipo imagwira ntchito yofunika kwambiri pakupanga mphamvu zama cell. Izi zili choncho chifukwa imakhudzidwa ndi kupanga adenosine triphosphate (ATP), gwero lofunikira la mphamvu zama cell.

Ambiri, asayansi kugwiritsa ntchito creatine supplementsimanena kuti imawonjezera mphamvu ndi kupanga mphamvu, kapena mphamvuyo imatha kupangidwa panthawi inayake panthawi yolimbitsa thupi.

Kafukufuku wina wasonyeza kuti amatha kusintha sprint ndi kusambira. Zatsimikiziridwanso kuti kutenga ngati chowonjezera kungachepetse kutopa kwamaganizo.

Pali mitundu yambiri yosiyanasiyana yomwe ilipo. ogwiritsidwa ntchito kwambiri mitundu ya creatine Icho chiri motere:

Kodi Mitundu Ya Creatine Ndi Chiyani?

Creatine Monohydrate

"Kodi creatine monohydrate ndi chiyani?" Monga yankho la funso; Ndilo mawonekedwe owonjezera omwe amagwiritsidwa ntchito kwambiri. Fomu iyi idagwiritsidwa ntchito pofufuza zambiri pankhaniyi.

Fomu iyi ndi a creatine molekyulu ndi madzi madzi ndipo kukonzedwa m'njira zingapo. Nthawi zina, molekyulu yamadzi imakhalapo mwanjira yopanda madzi. Kuchotsa madzi, mu mlingo uliwonse creatine kumawonjezera ndalama.

monohydrate, Kuwonjezera pa zotsatira zake pa ntchito, zimawonjezeranso madzi m'maselo a minofu. Izi zimapereka zotsatira zopindulitsa pakukula kwa minofu powonetsa kutupa kwa maselo.

Kafukufuku wambiri akuwonetsa kuti ndizotetezeka kudya komanso creatine monohydratewa serious zotsatira zikuwonetsa kuti ayi.

Zotsatira zazing'ono zikachitika, kuphulika kumachitika m'mimba. Zotsatira zoyipazi zimachoka pamene mlingo wochepa watengedwa m'malo mwa mlingo waukulu.

Chifukwa ndi yotetezeka, yothandiza komanso yotsika mtengo, creatine monohydrate Analimbikitsa mtundu wa creatined.

Creatine Ethyl Ester

Ena opanga creatine ethyl esteramati ndi apamwamba kuposa mitundu ina yowonjezera, kuphatikizapo mawonekedwe a monohydrate. Umboni wina umasonyeza kuti ukhoza kutengeka bwino m'thupi kusiyana ndi monohydrate. 

Kuphatikiza apo, chifukwa cha kusiyana kwa kuchuluka kwa minofu, ena monohydrateamakhulupirira kuti akhoza kuchita bwino kuposa

Koma mu kafukufuku amene anayerekezera mwachindunji mitundu yonse iwiri, izo zinapezeka kuti n'zoipa kwambiri ku mbali ya kuchuluka zili m'magazi. Chifukwa ethyl ester mawonekedwe osavomerezeka.

Creatine Hydrochloride

Creatine hydrochloride (HC1) yatchuka kwambiri pakati pa opanga ena ndi ogwiritsa ntchito othandizira.

Chifukwa cha kusungunuka kwake kwamadzi, amalingalira kuti mlingo wochepa ukhoza kugwiritsidwa ntchito ndipo umachepetsa zotsatira zofala kwambiri monga kuphulika kwa m'mimba. Komabe, mpaka chiphunzitsochi chiyesedwa, sichidzapitirira mphekesera chabe.

Kafukufuku wina adapeza kuti HCl imakhala yosungunuka nthawi 1 kuposa mawonekedwe ake a monohydrate. Tsoka ilo, HCl mwa anthu creatinePalibe zoyeserera zosindikizidwa.

MonohydrateChifukwa cha kuchuluka kwa deta yomwe ikuthandizira mphamvu ya mawonekedwe a HCl, sizinganenedwe kuti mawonekedwe a HCl ndi apamwamba kuposa monohydrate mpaka awiriwa afanizidwa panthawi yoyesera. 

Creatine wokhazikika

Ena opanga zowonjezera amawonjezera ufa wa alkaline, zomwe zimabweretsa mawonekedwe otetezedwa. mphamvu ya creatineayesera kuchikulitsa. Izi zitha kuwonjezera mphamvu zake, kutupa ndipo akhoza kuchepetsa zotsatira zoyipa monga cramping.

Komabe, kafukufuku woyerekeza mwachindunji mawonekedwe a buffered ndi monohydrate sanapeze kusiyana kokwanira kapena zotsatira zake.

Omwe adachita nawo kafukufukuyu adatenga zowonjezerazo kwinaku akusunga pulogalamu yawo yophunzitsira kulemera kwa masiku 28. 

Mphamvu zopondereza komanso kupanga magetsi zidawonjezeka poyendetsa njinga, mosasamala kanthu kuti ndi mawonekedwe ati omwe adatengedwa. Ponseponse, mawonekedwe otetezedwa sanali oipitsitsa, koma osati abwino, kuposa mawonekedwe a monohydrate mu phunziroli.

Liquid Creatine

Ambiri creatine supplement Mabaibulo a ufa, koma okonzeka kumwa amasungunuka m'madzi. Kafukufuku wochepa wofufuza mafomu amadzimadzi akuwonetsa kuti sagwira ntchito kwambiri kuposa ufa wa monohydrate.

Kafukufuku wina anapeza kuti ntchito pa njinga yamoto inakonzedwa bwino ndi 10% ndi ufa wa monohydrate, koma osati mawonekedwe amadzimadzi.

Komanso, pamene madzi mawonekedwe kwa masiku angapo creatinine zikuwoneka kuti zawonongeka. Kuwonongeka sikofulumira, choncho ndi bwino kusakaniza ufa ndi madzi musanamwe.

Creatine Magnesium Chelate

magnesium chelate Ndiwowonjezera omwe ali "chelated" ndi magnesium. Ichi ndi magnesium creatine zikutanthauza kuti imamangiriridwa ku molekyulu.

Kafukufuku wina anayerekezera mphamvu zopondereza ndi kupirira pakati pa magulu omwe amadya monohydrate, magnesium chelate, kapena placebo.

Magulu onse a monohydrate ndi magnesium chelate adapititsa patsogolo ntchito yawo kuposa gulu la placebo. 

Chifukwa chake, magnesium chelateAmaganiziridwa kuti ndi mawonekedwe othandiza, koma osaposa mawonekedwe a monohydrate.

 Momwe Mungagwiritsire Ntchito Creatine, Ubwino Wake Ndi Chiyani?

Pano pali umboni wa sayansi Ubwino wa creatine…

Imathandiza maselo a minofu kupanga mphamvu zambiri

Zowonjezera zimawonjezera masitolo a phosphocreatine minofu. Phosphocreatine imathandizira kupanga ATP yatsopano, maselo ofunikira a molekyulu amagwiritsa ntchito mphamvu ndi ntchito zonse zofunika.

Panthawi yolimbitsa thupi, ATP imaphwanyidwa kuti ipange mphamvu. Mlingo wa ATP resynthesis umachepetsa mphamvu yake yogwira ntchito mosalekeza mwamphamvu kwambiri - mumagwiritsa ntchito ATP mwachangu kuposa momwe mumapangira.

Kugwiritsa ntchito CreatineImawonjezera masitolo a phosphocreatine, kulola kuti minofu ipange mphamvu zambiri za ATP kuti ziwotchere minofu panthawi yochita masewera olimbitsa thupi kwambiri.

Imathandizira ntchito zambiri mu minofu

creatinine ntchito ndikumanga minofu. Ikhoza kusintha njira zambiri zama cell zomwe zimatsogolera ku mapangidwe atsopano a minofu. Mwachitsanzo, imathandizira kupanga mapuloteni omwe amapanga ulusi watsopano wa minofu.

Imakwezanso milingo ya IGF-1, chinthu chakukula chomwe chimalimbikitsa kuwonjezeka kwa minofu. Zimawonjezeranso madzi omwe ali mu minofu. Izi zimadziwika kuti kuchuluka kwa maselo ndikuwonjezera kukula kwa minofu.

Kuphatikiza apo, kafukufuku wina akuwonetsa kuti amachepetsa milingo ya myostatin, molekyulu yomwe imalepheretsa kukula kwa minofu. Kuchepetsa myostatin kumathandiza kumanga minofu mofulumira. 

Imawonjezera kuchita masewera olimbitsa thupi kwambiri

Udindo wake wachindunji pakupanga kwa ATP umatanthauza kuti imatha kupititsa patsogolo ntchito zolimbitsa thupi kwambiri. Imawongolera zinthu zingapo, kuphatikiza:

- Mphamvu

- Luso la Sprint

- Kupirira kwa minofu

- Kukana kutopa

- minofu misa

- Machiritso

- Kuchita bwino kwa ubongo

Kafukufuku wina adawonetsa kuti idathandizira kuchita masewera olimbitsa thupi kwambiri mpaka 15%.

Imathandizira kukula kwa minofu

creatine supplementKutengedwa m'masiku ochepa a 5-7, awonetsedwa kuti akuwonjezera kwambiri kulemera kwa thupi ndi kukula kwa minofu. Kukwera kumeneku kumachitika chifukwa cha kuchuluka kwa madzi mu minofu.

Mu phunziro limodzi la pulogalamu yophunzitsira ya masabata asanu ndi limodzi, ophunzira omwe amagwiritsa ntchito chowonjezeracho adapeza, pafupifupi, 2kg minofu yambiri kuposa gulu lolamulira. 

Mofananamo, kuwunika kokwanira kunawonetsa kuti omwe adatenga chowonjezeracho anali ndi kuwonjezeka kwakukulu kwa minofu poyerekeza ndi omwe adatsatira ndondomeko yophunzitsira yomweyi popanda chowonjezera.

Ndemanga iyi idafaniziranso ndi masewera otchuka kwambiri padziko lonse lapansi komanso pakati pa omwe alipo "zabwino kwambiri za creatine” anamaliza motero. 

Ubwino wake ndiwakuti ndizotsika mtengo komanso zotetezeka kwambiri kuposa zowonjezera zina zamasewera.

Zothandiza pa matenda a Parkinson

Matenda a Parkinson ndi kuchepa kwa makiyi a neurotransmitter dopamine mu ubongo. Kuchepetsa kwakukulu kwa milingo ya dopamine kumayambitsa kufa kwa maselo a muubongo ndi zizindikiro zingapo zazikulu, kuphatikiza kunjenjemera, kutayika kwa minofu, komanso kusalankhula bwino.

creatine, Zakhala zikugwirizana ndi zopindulitsa za Parkinson mu mbewa ndipo zimalepheretsa 90% ya kuchepa kwa milingo ya dopamine. 

Pofuna kuchiza kutayika kwa minofu ndi mphamvu, anthu omwe ali ndi Parkinson nthawi zambiri amaphunzitsidwa kulemera.

Kwa anthu omwe ali ndi matenda a Parkinson, kuphatikiza zakudya zowonjezera ndi kulemera kwa thupi kumawonjezera mphamvu ndi ntchito za tsiku ndi tsiku kusiyana ndi maphunziro okha.

Amalimbana ndi matenda ena amitsempha

Chinthu chofunika kwambiri pa matenda osiyanasiyana a ubongo ndi kuchepa kwa phosphocreatinine mu ubongo. Creatine Popeza imatha kukulitsa milingo imeneyi, imathandizira kuchepetsa kapena kuchepetsa kufalikira kwa matendawa.

Mu mbewa zomwe zili ndi matenda a Huntington, zowonjezera zidabwezeretsa masitolo a phosphocreatine muubongo ku 26% ya milingo isanayambike matenda, poyerekeza ndi 72% yokha ya mbewa zowongolera.

Kafukufuku wa nyama akuwonetsa kuti kugwiritsa ntchito zowonjezera kumatha kuchiza matenda ena.

- Matenda a Alzheimer

- Ischemic stroke

- khunyu

- Kuvulala muubongo kapena msana

Zawonetsanso zopindulitsa motsutsana ndi ALS, matenda ofunikira pakuyenda komanso kukhudza ma neuron amagalimoto. Zinawonjezera ntchito zamagalimoto, zidachepetsa kuwonongeka kwa minofu, komanso kukhala ndi moyo wautali ndi 17%.

Ngakhale kuti maphunziro ochulukirapo mwa anthu amafunikira, ofufuza ambiri amakhulupirira kuti zowonjezera ndi chitetezo cholimbana ndi matenda amitsempha akagwiritsidwa ntchito limodzi ndi mankhwala azikhalidwe.

Amalimbana ndi matenda a shuga potsitsa shuga m'magazi

Kafukufuku, creatine kugwiritsa ntchitoKafukufukuyu akuwonetsa kuti amatha kuchepetsa shuga m'magazi powonjezera ntchito ya GLUT4, molekyulu yonyamula yomwe imabweretsa shuga m'magazi ku minofu.

Kafukufuku wina wa masabata 12 adawona momwe supplementation idakhudzira kuchuluka kwa shuga m'magazi pambuyo pa chakudya chochuluka cha carb.

Creatine Omwe amaphatikiza masewera olimbitsa thupi ndi masewera olimbitsa thupi anali bwino pakuwongolera kuchuluka kwa shuga m'magazi awo kuposa omwe amalimbitsa thupi okha.

Kuyankha kwakanthawi kochepa kwa glucose m'magazi ndi chizindikiro chofunikira cha chiwopsezo cha matenda a shuga. Kuthamanga mofulumira kumatanthauza kuti thupi limatha kuchotsa shuga m'magazi bwino.

Imawongolera kugwira ntchito kwa ubongo

Zowonjezera zimagwira ntchito yofunika kwambiri paumoyo waubongo ndi magwiridwe antchito. Kafukufuku akuwonetsa kuti ubongo umafunikira kuchuluka kwa ATP pochita ntchito zovuta.

Zowonjezera zimawonjezera masitolo a phosphocreatine muubongo wanu kuti zithandizire kupanga ATP yambiri. 

komanso mlingo wa dopamine ndikuthandizira kugwira ntchito kwaubongo powonjezera ntchito ya mitochondria.

Kwa anthu okalamba, kukumbukira ndi kukumbukira kukumbukira kunasintha kwambiri patatha milungu iwiri yowonjezera. Kwa okalamba, imatha kupititsa patsogolo ntchito za ubongo, kuteteza ku matenda a ubongo, komanso kuchepetsa kuchepa kwa minofu ndi mphamvu zokhudzana ndi ukalamba.

Amachepetsa kutopa

Creatine kugwiritsa ntchito Zimachepetsanso kutopa. Pakufufuza kwa miyezi isanu ndi umodzi ya anthu omwe akuvulala kwambiri muubongo, creatine Omwe adawonjezera mankhwalawa adachepetsa chizungulire ndi 50%. 

Kuonjezera apo, 10% yokha ya odwala omwe ali mu gulu lothandizira adatopa, poyerekeza ndi 80% mu gulu lolamulira.

Mu kafukufuku wina, supplementation inali yochepa chifukwa cha kusowa tulo. kutopa ndi kuchuluka kwa mphamvu.

Kodi Creatine Ndi Yoopsa? Zotsatira za Creatine ndi Zowopsa

creatine supplement, Popereka zopindulitsa zomwe zatchulidwa pamwambapa, ilinso imodzi mwazakudya zotsika mtengo komanso zotetezeka zomwe zilipo. 

Zafufuzidwa kwa zaka zoposa 200 ndipo pali maphunziro ambiri omwe amathandizira chitetezo chake kuti chigwiritsidwe ntchito kwa nthawi yaitali.

Maphunziro azachipatala omwe amatenga zaka zisanu amawonetsa phindu mwa anthu athanzi ndipo sanena zotsatirapo zake. Komabe, nthawi zina, ndi zowonjezera zomwe zingakhale zovulaza.

Creatine amawononga zingaphatikizepo:

Kodi Zotsatira Zake za Creatine Ndi Chiyani?

- Kuwonongeka kwa impso

- Kuwonongeka kwa chiwindi

- Impso mwala

- Kuwonda

- Kutupa

- kuchepa madzi m'thupi

- kukokana kwa minofu

- mavuto am'mimba

- compartment syndrome

- Rhabdomyolysis

Kuyanjana kwa Creatine ndi Mankhwala

Ndi bwino kukaonana ndi dokotala musanayambe kugwiritsa ntchito chowonjezera chilichonse. Ngati mukumwa mankhwala omwe amakhudza chiwindi kapena impso, muyenera kupewa zowonjezera.

Mankhwalawa akuphatikizapo cyclosporine, aminoglycosides, anti-inflammatory drugs monga gentamicin, tobramycin, ibuprofen, ndi mankhwala ena ambiri.

Creatine Zimathandizira kukhazikika kwa shuga m'magazi, kotero ngati mukumwa mankhwala omwe amadziwika kuti amakhudza shuga m'magazi, muyenera kukambirana ndi dokotala.

Muyeneranso kukaonana ndi dokotala ngati muli ndi pakati, mukuyamwitsa kapena muli ndi vuto lalikulu monga matenda a mtima kapena khansa.

Kodi creatine imakupangitsani kulemera?

Kafukufuku, zowonjezera za creatineYalemba mwatsatanetsatane kuti

Mlungu umodzi mkulu mlingo creatine Pambuyo ponyamula (20 magalamu / tsiku), kulemera kwa 1-3 kg kunachitika chifukwa cha kuchuluka kwa madzi mu minofu.

M’kupita kwa nthaŵi, kafukufuku wasonyeza kuti kulemera kwa thupi creatine Zikuwonetsa kuti zitha kupitiliza kuchuluka kwa ogwiritsa ntchito kuposa omwe sagwiritsa ntchito. Komabe, kunenepa kumatheka chifukwa cha kuchuluka kwa minofu, osati kuchuluka kwamafuta amthupi.

Chifukwa;

Creatinendi chowonjezera chothandiza chomwe chili ndi phindu lamphamvu pakuchita masewera olimbitsa thupi komanso thanzi.

Ikhoza kulimbikitsa kugwira ntchito kwa ubongo, kulimbana ndi matenda ena a mitsempha, kupititsa patsogolo masewera olimbitsa thupi, ndi kulimbikitsa kukula kwa minofu.

Mothandizidwa ndi kafukufuku wamphamvu kwambiri komanso kutengera umboni wasayansi, wothandizidwa ndi kafukufuku wowonetsa mphamvu zawo pakuwonjezera masitolo amthupi ndikuwongolera magwiridwe antchito, monga zabwino kwambiri., creatine monohydrate monga analimbikitsa.

Ngakhale mafomu ena angapo alipo, pali kafukufuku wochepa wowunika momwe ambiri amagwirira ntchito. Malingaliro a Creatine Kuonjezera apo, mawonekedwe a monohydrate ndi otsika mtengo, ogwira ntchito, komanso opezeka kwambiri.