Zviri muChinyorwa
CreatineNdiyo imwe yezvinonyanya kushandiswa zvinovaka muviri zvinovaka muviri munyika kuvandudza kuita kwemitambo.
Muviri wedu unogadzika molecule iyi kuti iite mabasa akasiyana-siyana anokosha, kusanganisira kugadzira simba. Zvechokwadi, inowanikwa mune zvimwe zvekudya, kunyanya nyama.
Kunyangwe ichiwanikwa zvakasikwa uye ichiwanikwa kubva mukudya, creatine kuwedzera Kunowedzera kuchengetedzwa kwemuviri. Izvi zvinowedzera kurovedza muviri uye simba.
Kune marudzi akawanda; Izvi zvinoita kuti zvikuomere kusarudza kuti ndeipi yekusarudza.
Muchinyorwa ichi; “Chii chinonzi creatine?"zvinonyanya kufarirwa"mhando dze creatine", "Chii chinoita creatine?", "zvinokonzerwa ne creatine" nyaya dzichagadziriswa.
Chii chinonzi Creatine?
Imorekuru rine chimiro chakafanana nemaamino acids, matombo ekuvaka emapuroteni. Sezvo chikafu chekutanga chiri nyama, zvishoma zvinowanikwa mumuviri wevanodya miriwo.
Kana vanodya miriwo vakaidya sechikafu chekuwedzera, zviri mukati memhasuru zvinogona kuwedzera kusvika ku40%.
creatine kuwedzera kushandiswa kwayo kwakadzidzwa zvakanyanya kwemakore mazhinji. Yakawanikwa iine mabhenefiti anogona kuvandudza mashandiro ekurovedza muviri, hutano hwemusculoskeletal, pamwe nehutano hwehuropi.
Chii chinoita creatine?
Iripo muchimiro chephosphate uye inoita basa rakakosha mukugadzirwa kwesimba remagetsi. Izvi zvinodaro nekuti inobatanidzwa mukuumbwa kweadenosine triphosphate (ATP), yakakosha sosi yesimba remagetsi.
Kazhinji, masayendisiti kushandisa creatine supplementsinotaura kuti inowedzera simba uye kugadzirwa kwesimba, kana kuti simba iroro rinogona kugadzirwa mukati meimwe nhambo yenguva panguva yokurovedza muviri.
Zvimwe zvidzidzo zvakaratidza kuti zvinogona kuvandudza sprinting uye kuita kwekushambira. Yakawanikwa zvakare kuti kuitora sekuwedzera kunogona kuderedza kuneta kwepfungwa.
Kune marudzi akawanda akasiyana anowanikwa. zvakanyanya kushandiswa mhando dze creatine Ndizvo sezvinotevera:
Ndedzipi Mhando dzeCreatine?
Creatine Monohydrate
Chii chinonzi creatine monohydrate? Semhinduro kumubvunzo; Ndiro fomu rinonyanya kushandiswa rekuwedzera. Iri fomu rakashandiswa mukutsvagurudza kwechinyorwa ichi.
Iyi fomu ndeye creatine molecule uye molecule yemvura uye inogadziriswa nenzira dzakawanda. Dzimwe nguva, molecule yemvura iripo mune isiri-aqueous fomu. Kubviswa kwemvura, mune imwe neimwe dose creatine inowedzera mari.
monohydrate, Pamusoro pekuita kwayo pakuita, inowedzerawo mvura yemukati mumasero emhasuru. Izvi zvinopa mhedzisiro inobatsira mukukura kwemhasuru nekuisa chiratidzo kuzvimba kwesero.
Zvidzidzo zvakawanda zvinoratidza kuti zvakachengeteka kushandisa uye creatine monohydratezve serious side effect inoratidza kuti hazvisi.
Kana diki mhedzisiro inoitika, bulge inowanzoitika mudumbu. Iyi yedivi mhedzisiro inoenda kana dosi diki ratorwa pane kuti rikure.
Nekuti yakachengeteka, inoshanda uye inokwanisika, creatine monohydrate Recommended mhando ye creatined.
Creatine Ethyl Ester
Vamwe vagadziri creatine ethyl esteranoti akakwirira kune mamwe mafomu ekuwedzera, kusanganisira iyo monohydrate fomu. Humwe humbowo hunoratidza kuti inogona kunyudzwa zviri nani mumuviri kupfuura monohydrate.
Uyezve, nekuda kwekusiyana kwemhasuru kuwana mwero, vamwe monohydrateinotenda kuti inogona kuita zvirinani pane
Asi mune chidzidzo chakafananidza zvakananga mafomu maviri, zvakaonekwa kuti zvakaipisisa munzira yekuwedzera kwemukati muropa. Nokuti ethyl ester fomu harikurudzirwe.
Creatine Hydrochloride
Creatine hydrochloride (HC1) yakawana mukurumbira wakakura pakati pevamwe vagadziri uye vashandisi vekuwedzera.
Nekuda kwekunyungudika kwayo kwemvura, inofungidzirwa kuti dhigirii yakaderera inogona kushandiswa uye inoderedza zvakajairika mhedzisiro yakadai sekuputika kwedumbu. Zvisinei, kusvikira dzidziso iyi yaedzwa, haizopfuuri makuhwa chete.
Imwe ongororo yakawana kuti HCl inonyungudika ka1 pane iyo monohydrate fomu. Nehurombo, HCl muvanhu creatineHapana zviedzo zvakatsikiswa.
MonohydrateTichifunga nezvehuwandu hwe data hunotsigira kushanda kweiyo fomu yeHCl, hazvigone kutaurwa kuti fomu reHCl rakakwirira kune monohydrate kusvika maviri aenzaniswa panguva yekuedza.
Buffered Creatine
Vamwe vagadziri vezvekuwedzera vanowedzera alkaline poda, izvo zvinoguma mune yakavharwa fomu. creatine effectvakaedza kuwedzera. Izvi zvinogona kuwedzera simba rake, kuzvimba uye inogona kuderedza maside effects akadai se cramping.
Nekudaro, chidzidzo chakananga kuenzanisa iyo buffered uye monohydrate mafomu haana kuwana misiyano mukubudirira kana mhedzisiro.
Vatori vechikamu muchidzidzo ichi vakatora zvekuwedzera apo vachichengetedza chirongwa chavo chenguva dzose chekudzidzisa uremu kwemazuva makumi maviri nemasere.
Simba rekumanikidza uye kugadzirwa kwemagetsi kwakawedzera panguva yekuchovha bhasikoro, zvisinei nekuti ndeipi fomu yakatorwa. Pakazere, iwo mabuffered mafomu akange asina kushata, asi asiri nani, kupfuura mafomu emonohydrate muchidzidzo ichi.
Liquid Creatine
Zvizhinji creatine kuwedzera hupfu, asi dzakagadzirira-ku-kunwa shanduro dzinonyungudika mumvura. Tsvakurudzo shoma yekuongorora mafomu emvura inoratidza kuti haashande pane monohydrate poda.
Chimwe chidzidzo chakawana kuti basa panguva yebhasikoro rakagadziridzwa ne10% ine monohydrate powder, asi kwete mumhando yemvura.
Mukuwedzera, kana iri mumvura kwemazuva mazhinji creatinine inoita kunge yakaora. Kushatisa hakusi pakarepo, saka zvakanaka kusanganisa poda nemvura usati wanwa.
Creatine Magnesium Chelate
magnesium chelate Iyo yekuwedzera iyo "chelated" ine magnesium. Izvi zvinonzi magnesium creatine zvinoreva kuti yakabatanidzwa kune molecule.
Imwe ongororo yakafananidza kumanikidza simba uye kutsungirira pakati pemapoka anodya monohydrate, magnesium chelate, kana placebo.
Ose maviri monohydrate uye magnesium chelate mapoka akavandudza mashandiro avo kupfuura boka re placebo.
Naizvozvo, magnesium chelateInofungidzirwa kuva fomu inoshanda, asi hapana zviri nani pane standard monohydrate mafomu.
Maitiro ekushandisa Creatine, Ndezvipi Zvakanakira?
Heino humbowo hwesainzi zvakanakira creatine…
Inobatsira masero emhasuru kuburitsa simba rakawanda
Zvekuwedzera zvinowedzera tsandanyama phosphocreatine zvitoro. Phosphocreatine inobatsira kuumba ATP nyowani, iyo yakakosha mamorekuru ayo maseru anoshandisa simba uye ese akakosha mabasa.
Panguva yekurovedza muviri, ATP inoputsika kuti ibudise simba. Chiyero cheATP resynthesis chinodzikamisa kugona kwayo kushanda ichienderera nekunyanya kusimba - iwe unoshandisa ATP nekukurumidza kupfuura iwe yaunoigadzira.
Creatine kushandiswaInowedzera zvitoro zvephosphocreatine, zvichibvumira mhasuru kuburitsa simba rakawanda reATP kupaza tsandanyama panguva yekurovedza muviri kwakanyanya.
Inotsigira mabasa mazhinji mumasuru
creatinine basa ndiko kuvaka tsandanyama. Inogona kushandura nzira dzakawanda dzemaserura dzinotungamira mukuumbwa kwemhasuru itsva. Semuenzaniso, inokurumidza kuumbwa kweprotein inoumba mhasuru itsva fibers.
Inosimudzawo mazinga e IGF-1, chinhu chinokura chinokurudzira kuwedzera mumhasuru. Inowedzerawo huwandu hwemvura yemhasuru. Izvi zvinozivikanwa sehuwandu hwesero uye zvinowedzera saizi yemhasuru.
Uyezve, kumwe kutsvagurudza kunoratidza kuti inoderedza mazinga emyostatin, molecule inokonzeresa kuvharidzira kukura kwemhasuru. Kuderedza myostatin kunobatsira kuvaka mhasuru nekukurumidza.
Inowedzera kushanda kwepamusoro-soro kwekuita
Basa rayo rakananga mukugadzira ATP rinoreva kuti rinogona kuvandudza zvakanyanya-yakanyanya kusimba maekisesaizi kuita. Inovandudza zvinhu zvakawanda, kusanganisira:
– Simba
- Sprint kugona
– tsandanyama kutsungirira
– Kuramba kuneta
– tsandanyama
– Kuporeswa
-Kushanda kwehuropi
Imwe ongororo yekuongorora yakawana kuti yakavandudza-yakanyanya kurovedza muviri kuita nekusvika 15%.
Inoita kuti tsandanyama ikure
creatine kuwedzeraYakatorwa mumazuva mashoma 5-7, yakaratidzwa kuwedzera zvakanyanya kuonda kwehuremu hwemuviri uye saizi yemhasuru. Kukwirira uku kunokonzerwa nekuwedzera kwehuwandu hwemvura mumamhasuru.
Mune imwe yedzidzo yevhiki-nhanhatu yekudzidzisa chirongwa, vatori vechikamu vachishandisa kuwedzera vakawana, paavhareji, 2kg yakawanda tsandanyama misa kupfuura boka rinodzora.
Saizvozvowo, kuongorora kwakazara kwakaratidza kuti avo vakatora kuwedzera vaiva nekuwedzera kukuru kwemasumbu kana vachienzaniswa nevaya vakatevera chirongwa chekudzidzisa chimwechete pasina kuwedzera.
Ongororo iyi yakaienzanisawo neanonyanya kufarirwa emitambo ekuwedzera uye pakati peanowanikwa "yakanakisa creatine” akagumisa kudaro.
Chakanakira ndechekuti inokwanisika kutenga uye yakachengeteka zvakanyanya kupfuura mamwe ekuwedzera emitambo.
Inoshanda kune chirwere cheParkinson
Chirwere cheParkinson kuderera kweiyo yakakosha neurotransmitter dopamine muuropi. Kudzikira kukuru kwemazinga e dopamine kunokonzera kufa kwesero rehuropi uye zvakasiyana-siyana zviratidzo zvakakomba, zvinosanganisira kudedera, kurasikirwa kwetsandanyama basa, uye kutaura kwakashata.
creatine, Yakave yakabatanidzwa nemigumisiro inobatsira yeParkinson mumakonzo uye inodzivirira 90% yekuderera kwemazinga e dopamine.
Mukuedza kurapa kurasikirwa kwetsandanyama kushanda nesimba, vanhu vane Parkinson vanowanzopihwa uremu hwekudzidziswa.
Muvanhu vane chirwere cheParkinson, kubatanidza zvinowedzerwa nehuremu kudzidziswa kwakavandudza simba rakawanda uye basa rezuva nezuva pane kudzidziswa chete.
Inorwisa zvimwe zvirwere zvetsinga
Chinhu chakakosha muzvirwere zvakasiyana-siyana zvetsinga ndiko kuderedzwa kwephosphocreatinine muuropi. Creatine Sezvo inogona kuwedzera mazinga aya, inobatsira kuderedza kana kunonoka kufambira mberi kwechirwere.
Mumbeva dzine chirwere cheHuntington, ma supplements akadzoreredza zvitoro zvephosphocreatine zvehuropi kusvika ku26% yemazinga ekutanga-chirwere, zvichienzaniswa ne72% chete yekudzora makonzo.
Tsvagiridzo mumhuka inoratidza kuti kushandiswa kwezvekuwedzera kunogona kurapa zvimwe zvirwere.
- Chirwere cheAlzheimer
- Ischemic sitiroko
– pfari
- Kukuvara kwehuropi kana musana
Yakaratidzawo mabhenefiti anopesana neALS, chirwere chakakosha pakufamba uye kukanganisa mota neurons. Yakawedzera kushanda kwemotokari, kuderedza kupera kwemhasuru, uye kurarama kwenguva refu ne17%.
Kunyangwe zvimwe zvidzidzo muvanhu zvichidiwa, vaongorori vazhinji vanotenda kuti ma supplements anodzivirira zvirwere zvetsinga kana akashandiswa pamwe chete nemishonga yechivanhu.
Inorwisa chirwere cheshuga nekudzikisa mazinga eshuga
Tsvakurudzo, creatine kushandiswa kweIchi chidzidzo chinoratidza kuti chinogona kuderedza mazinga ehuga nekuwedzera basa reGLUT4, molecule inotakura inounza shuga yeropa kumisungo.
Imwe ongororo yevhiki gumi nembiri yakatarisa kuti kuwedzera kwekuwedzera kwakakanganisa sei mazinga eshuga yeropa mushure mekudya kwakakwira-carb.
Creatine Avo vakabatanidza maekisesaizi uye maekisesaizi vakanga vari nani pakudzora mazinga eshuga muropa kupfuura avo vairovedza vari voga.
Mhinduro yenguva pfupi yeglucose yeropa kune chikafu chiratidzo chakakosha chechirwere cheshuga. Kumhanya nekukurumidza kunoreva kuti muviri unogona kubvisa shuga yeropa zviri nani.
Inovandudza kushanda kwehuropi
Zvekuwedzera zvinoita basa rakakosha muhutano hwehuropi uye kushanda. Tsvagiridzo inoratidza kuti uropi hunoda huwandu hwakakosha hweATP kana uchiita mabasa akaoma.
Zvekuwedzera zvinowedzera phosphocreatine zvitoro muuropi hwako kuti zvibatsire kuburitsa yakawanda ATP.
zvakare dopamine mazinga uye inobatsira kushanda kwehuropi nekuwedzera mitochondria basa.
Kune vanhu vakura, ndangariro uye kugona kwekuyeuka kwakagadziridzwa zvakanyanya mushure memavhiki maviri ekuwedzera. Muvakuru vakuru, inogona kuvandudza kushanda kwehuropi, kudzivirira kubva kuzvirwere zvetsinga, uye kuderedza mhasuru ine zera uye kurasikirwa kwesimba.
Kunoderedza kuneta
Creatine kushandiswa kwe Zvinoderedzawo kuneta. Mumwedzi mitanhatu yekudzidza kwevanhu vane kukuvara kwehuropi, creatine Vaya vakawedzera nemushonga uyu vaive ne50% kuderedzwa kwedzungu.
Uyezve, 10% chete yevarwere muboka rekutsigira vakawana kuneta, zvichienzaniswa ne80% muboka rekutonga.
Mune imwe ongororo, kuwedzera kwaive kushoma semugumisiro wekushaya hope. kuneta uye kuwedzera simba mazinga.
Creatine Inokuvadza Here? Creatine Side Effects uye Kukuvadza
creatine supplement, Ndichiri kupa mabhenefiti akanyorwa pamusoro, iri zvakare imwe yezvakachipa uye zvakachengeteka zvekudya zvekuwedzera zviripo.
Yakatsvakurudzwa kwemakore anopfuura 200 uye kune zvidzidzo zvakawanda zvinotsigira kuchengetedzwa kwayo kwekushandisa kwenguva refu.
Zvidzidzo zvekiriniki zvinosvika makore mashanu zvinoratidza kubatsira muvanhu vane hutano uye zvinoti hapana mhedzisiro. Zvisinei, mune dzimwe nguva, iyo inowedzera inogona kukuvadza.
Creatine kukuvadza zvinogona kusanganisira:
Ndeapi Madivi Migumisiro yeCreatine?
– Kukuvara kweitsvo
- Kukuvadzwa kwechiropa
- Kidney ibwe
– Kuwedzera uremu
– Bvunza
– kupera mvura mumuviri
– tsandanyama cramps
- matambudziko ekugaya
- compartment syndrome
- Rhabdomyolysis
Creatine uye Drug Kudyidzana
Zvakanakisisa kubvunza chiremba usati watanga kushandisa chero chekuwedzera. Kana uri kutora chero mishonga inobata chiropa kana itsvo basa, unofanira kudzivisa kuwedzera.
Mishonga iyi inosanganisira cyclosporine, aminoglycosides, anti-inflammatory drugs senge gentamicin, tobramycin, ibuprofen, nemimwe mishonga yakawanda.
Creatine Inobatsira kudzikamisa shuga yeropa, saka kana uri kutora mushonga unozivikanwa kuti unokanganisa shuga yeropa, unofanirwa kukurukura nezvekushandiswa kwayo nachiremba.
Iwe unofanirwawo kubvunza chiremba kana iwe uri nepamuviri, uchiyamwisa kana uine chirwere chakakomba chakadai sechirwere chemwoyo kana kenza.
Creatine inoita kuti uwedzere uremu here?
Tsvakurudzo, creatine supplementsYakanyora zvakadzama kuti
Vhiki imwe yakakwirira dose creatine Mushure mekutakura (20 gramu / zuva), kuwedzera kwehuwandu hwe1-3 kg kwakaitika nekuda kwekuwedzera kwemvura mumasumbu.
Mukufamba kwenguva, zvidzidzo zvakaratidza kuti uremu hwemuviri creatine Zvinoratidza kuti inogona kuramba ichiwedzera muvashandisi pane vasiri vashandisi. Zvisinei, kuwedzera uremu kunokonzerwa nekuwedzera mhasuru, kwete kuwedzera kwemafuta emuviri.
Semagumo;
Creatinechiwedzere chinoshanda chine mabhenefiti ane simba kune ese ari maviri emitambo kuita uye hutano.
Inogona kuwedzera kushanda kwehuropi, kurwisa zvimwe zvirwere zvetsinga, kunatsiridza kurovedza muviri, uye kuwedzera kukura kwemhasuru.
Inotsigirwa netsvakiridzo yakasimba uye yakavakirwa paumbowo hwesainzi, inotsigirwa nezvidzidzo zvinoratidza kushanda kwavo mukuwedzera zvitoro zvemuviri nekuvandudza kuita kwekurovedza muviri, seyakanyanya kunaka., creatine monohydrate sezvakakurudzirwa.
Kunyangwe mamwe mafomu akati wandei aripo, pane tsvakiridzo shoma inoongorora kushanda kweakawanda. Creatine kurudziro Mukuwedzera, iyo monohydrate fomu haina kudhura, inoshanda, uye inowanikwa zvakanyanya.
Zvinyorwa Zvaunofanirwa Kuverenga
