Umxholo wenqaku
I-Creatinesesinye sezona zixhaso zesondlo ezisetyenziswa kakhulu kwihlabathi ukuphucula ukusebenza kwezemidlalo.
Umzimba wethu ngokwemvelo uvelisa le molekyuli ukwenza imisebenzi eyahlukeneyo ebalulekileyo, kubandakanywa nokuveliswa kwamandla. Kakade ke, ifumaneka kokunye ukutya, ngakumbi inyama.
Nangona ifumaneka ngokwemvelo kwaye ifunyenwe ekutyeni, isongezelelo se-creatine Ukuyisebenzisa njengesongezelelo kwandisa iivenkile zomzimba. Ngaloo ndlela, ukusebenza komthambo kunye namandla anyuka.
Kukho iintlobo ezininzi; Oku kubangela ukuba ube nobunzima ekukhetheni omawukhethe.
Kwesi sicatshulwa; “Ithetha ntoni i-creatine?"ethandwa kakhulu"iintlobo ze-creatine", "UYenza ntoni i-creatine?", "iziphumo ze-creatine" imiba iya kuqwalaselwa.
Yintoni iCreatine?
I-molecule enesakhiwo esifana ne-amino acids, iibhloko zokwakha zeprotheni. Kuba oyena mthombo wokutya uyinyama, abantu abatya imifuno banayo encinci emizimbeni yabo.
Ukuba abantu abatya imifuno bayayidla njengesongezelelo sokutya, umxholo wayo kwizihlunu unokunyuka ukuya kuthi ga kwi-40%.
I-Creatine supplement Ukusetyenziswa kwayo kuye kwafundwa ngokubanzi iminyaka emininzi. Kufunyaniswe ukuba kunezibonelelo ezinokuthi ziphucule ukusebenza komthambo kunye nempilo yengqondo kunye nempilo ye-musculoskelet.
Yenza ntoni i-creatine?
Ikho ngohlobo lwephosphate kwaye idlala indima ebalulekileyo kwimveliso yamandla eselula. Oku kungenxa yokuba ibandakanyeka ekubunjweni kwe-adenosine triphosphate (ATP), umthombo obalulekileyo wamandla eselula.
Ngokubanzi, izazinzulu ukusetyenziswa kwe-creatine supplementIthi inyusa amandla kunye nemveliso yamandla, okanye loo mandla inokuveliswa ngexesha lokuzilolonga.
Ezinye izifundo zibonise ukuba inokuphucula i-sprint kunye nokusebenza kokuqubha. Kwakhona kuye kwamiselwa ukuba ukuyithatha njengesongezelelo kunokunciphisa ukukhathala kwengqondo.
Kukho iintlobo ezininzi ezahlukeneyo. Uninzi olusetyenziswayo iintlobo ze-creatine Oko ngolu hlobo lulandelayo:
Zeziphi Iintlobo zeCreatine?
I-Creatine Monohydrate
"Yintoni i-creatine monohydrate?" Njengempendulo yombuzo; Sinokuthi yeyona ndlela isetyenziswa kakhulu yokongeza. Le fomu isetyenziswe kuphando oluninzi ngalo mbandela.
Le fomu yi mdali Iqukethe i-molecule kunye ne-molecule yamanzi kwaye inokucutshungulwa ngeendlela ezininzi. Ngamanye amaxesha, i-molecule yamanzi ayikho kodwa ikhona kwifom ye-anhydrous. Ukususwa kwamanzi kwidosi nganye mdali kwandisa isixa.
monohydrate, Ukongeza kwimpembelelo yayo ekusebenzeni, ikwanyusa umthamo wamanzi kwiiseli zemisipha. Oku kunika imiphumo enenzuzo ekukhuleni kwemisipha ngokubonisa ukuvuvukala kweeseli.
Izifundo ezininzi zibonisa ukuba ukusetyenziswa kwayo kukhuselekile kwaye creatine monohydratei serious imiphumela ibonisa ukuba akunjalo.
Xa iziphumo ezincinci zenzeke, i-bulge kwisisu ngokuqhelekileyo iyenzeka. Esi siphumo secala siyanyamalala xa sithatha idosi encinci kunedosi enkulu.
Ngenxa yokuba ikhuselekile, iyasebenza kwaye iyafikeleleka, creatine monohydrate Kucetyiswa uhlobo lwe-creatined.
Creatine Ethyl Ester
Abanye abavelisi, i-creatine ethyl esterIbanga ukuba liphezulu kunezinye iifom zesongezelelo, kubandakanywa nefom ye-monohydrate. Obunye ubungqina bubonisa ukuba inokuthi ifakwe ngcono emzimbeni kune-monohydrate.
Ukongeza, ngenxa yokwahluka kwinqanaba lokuzuza kwemisipha, abanye monohydrateUkholelwa ukuba angenza ngcono kunoko.
Nangona kunjalo, kuphononongo oluthelekisa ngokuthe ngqo ezi fom zimbini, kwamiselwa ukuba kubi ngakumbi njengoko umxholo egazini usanda. Ngokuba i-ethyl ester Akukhuthazwa ukusebenzisa ifom.
I-Creatine Hydrochloride
I-Creatine hydrochloride (HC1) ifumene ukuthandwa okubalulekileyo phakathi kwabavelisi abathile kunye nabasebenzisi bongezelelweyo.
Ngenxa yokunyibilika kwayo okuphezulu kwamanzi, kucingelwa ukuba idosi esezantsi ingasetyenziswa, ukunciphisa iziphumo ebezingalindelekanga eziqhelekileyo ezifana nokuqunjelwa kwesisu. Nangona kunjalo, ide ivavanywe le ngcamango, ayiyi kuba yinto engaphezu kwamahemuhemu.
Olunye uphononongo lufumanise ukuba iHCl inamaxesha angama-1 anyibilikayo ngakumbi kunemo yemonohydrate. Ngelishwa, ebantwini iHC38 mdaliAkukho mifuniselo epapashiweyo.
monohydrateUkunikezelwa kwedatha enkulu exhasa ukusebenza kwe-, ayinakuchazwa ukuba ifom ye-HCl iphezulu kune-monohydrate de kube zimbini zifaniswa ngexesha lovavanyo.
I-Buffered Creatine
Abanye abavelisi bongezelelo bongeza umgubo wealkaline, okukhokelela kwifom ekhuselweyo. isiphumo se-creatineBazama ukwandisa inani. Oku kunokwandisa amandla akhe, ukudumba kwaye inokunciphisa iziphumo ebezingalindelekanga ezifana neecramps.
Nangona kunjalo, uphononongo oluthelekisa ngokuthe ngqo iifom ze-buffered kunye ne-monohydrate alufumananga mahluko ekusebenzeni okanye kwiziphumo ebezingalindelekanga.
Abathathi-nxaxheba kolu phononongo bathatha izongezo ngelixa beqhubeka nenkqubo yabo yoqeqesho lobunzima obuqhelekileyo kwiintsuku ezingama-28.
Amandla acinezelayo kunye nemveliso yamandla iye yanda ngelixa ukhwele ibhayisekile, nokuba yeyiphi na indlela ethathiweyo. Ngokubanzi, kolu phononongo, iifom ze-buffered zazingekho zimbi kuneefom ze-monohydrate, kodwa zazingekho ngcono.
I-Liquid Creatine
Uninzi isongezelelo se-creatine Iyagutywa ibe ngumgubo, kodwa iinguqulelo esele zilungele ukusela zinyibilika emanzini. Uphando oluncinci oluvavanya iifom zolwelo lubonisa ukuba alusebenzi kangako kunepowder monohydrate.
Olunye uphando lufumene ukuba ukusebenza kwebhayisikili kuphuculwe nge-10% nge-powder monohydrate kodwa kungekhona ngefom ye-liquid.
Ukongeza, ikwimo engamanzi kangangeentsuku ezininzi icreatinine Kubonakala ngathi inokuqhekeka. Ukuthotywa akwenzeki ngokukhawuleza, ngoko kulungile ukuxuba umgubo ngamanzi ngaphambi kokusela ngokukhawuleza.
I-Creatine Magnesium Chelate
i-magnesium chelate Yiyongezelelo ethi "chelated" kunye ne-magnesium. Le yi-magnesium mdali Kuthetha ukuba yongezwa kwi-molecule.
Olunye uphononongo luthelekisa amandla oxinzelelo kunye nonyamezelo phakathi kwamaqela atya i-monohydrate, i-magnesium chelate, okanye i-placebo.
Omabini amaqela e-monohydrate kunye ne-magnesium chelate aphucula ukusebenza kwawo ngaphezu kweqela le-placebo.
Kuba, i-magnesium chelateKucingelwa ukuba inokuba yifom esebenzayo, kodwa ayikho ngcono kuneendlela eziqhelekileyo ze-monohydrate.
Uyisebenzisa njani iCreatine, ziziphi iingenelo zayo?
Nantsi into esekelwe kubungqina besayensi iingenelo zecreatine…
Inceda iiseli zezihlunu zivelise amandla amaninzi
Izongezo zongeza i-phosphocreatine yokugcina izihlunu. I-Phosphocreatine inceda ekwenzeni i-ATP entsha, imolekyuli engundoqo esetyenziselwa iiseli amandla kunye nayo yonke imisebenzi ebalulekileyo.
Ngexesha lokuzilolonga, i-ATP idilizwe ukuvelisa amandla. Izinga le-ATP resynthesis linciphisa ukukwazi ukuqeqesha ngokuqhubekayo kwinqanaba eliphezulu - usebenzisa i-ATP ngokukhawuleza kunokuba uyivelise.
Ukusetyenziswa kweCreatineYandisa iivenkile ze-phosphocreatine, ivumela ukuveliswa kwamandla amaninzi e-ATP ukutshisa izihlunu ngexesha lokuzilolonga okuphezulu.
Ixhasa imisebenzi emininzi kwizihlunu
icreatinine umsebenzi kukwakha ubunzima bezihlunu. Inokutshintsha iindlela ezininzi zeselula ezikhokelela ekubunjweni kwemisipha emitsha. Ngokomzekelo, ikhawulezisa ukubunjwa kweeprotheni ezenza imicu emitsha yemisipha.
Kwakhona kwandisa amanqanaba e-IGF-1, into yokukhula ekhuthaza ukwanda kwemisipha. Kwakhona kwandisa umthamo wamanzi wemisipha. Oku kwaziwa ngokuba ngumthamo weseli kwaye kwandisa ubungakanani bezihlunu.
Ukongezelela, uphando oluthile lubonisa ukuba lunciphisa amanqanaba e-myostatin, i-molecule ejongene nokuvimbela ukukhula kwemisipha. Ukunciphisa i-myostatin kunceda ukwakha izihlunu ngokukhawuleza.
Ukuphucula ukusebenza komthambo ophezulu
Indima yayo ethe ngqo kwimveliso ye-ATP ithetha ukuba inokuphucula kakhulu ukusebenza komthambo ophezulu. Iphucula izinto ezininzi, kubandakanywa:
– Amandla
-Ubuchule bokubaleka
– Ukunyamezela kwezihlunu
– Ukumelana nokudinwa
– Ubunzima bezihlunu
– Ukuphilisa
-Ukusebenza kwengqondo
Olunye uphononongo lophononongo lufumene ukuba luphucule ukusebenza komthambo ophezulu ukuya kuthi ga kwi-15%.
Ikhawulezisa ukukhula kwezihlunu
I-Creatine supplementKuthathwe ngamanani amancinci nje ngeentsuku ze-5-7, kubonakaliswe ukwandisa kakhulu ubunzima bomzimba obunzima kunye nobukhulu bemisipha. Oku kuphakama kubangelwa ukwanda kwamanzi kwiimisipha.
Kwisifundo esinye senkqubo yoqeqesho lweeveki ezintandathu, abathathi-nxaxheba basebenzisa izongezo ezifunyenweyo, ngokuqhelekileyo, i-2 kg yobunzima bemisipha kuneqela lokulawula.
Ngokufanayo, uphononongo olubanzi lubonise ukuba abo bathatha izongezo babenokwanda okukhulu kwi-muscle mass xa kuthelekiswa nalabo balandela i-regimen yoqeqesho efanayo ngaphandle kwezongezelelo.
Olu phononongo luphinde lwayithelekisa nezona zongezo zezemidlalo ezidumileyo kwihlabathi naphakathi kwezo zikhoyo:I-creatine yeyona nto ingcono” waqukumbela ngelithi.
Inzuzo yayo kukuba iyafikeleleka kwaye ikhuselekile kakhulu kunezinye izongezo zezemidlalo.
Iyasebenza kwisifo sikaParkinson
Isifo sikaParkinson kukuhla kwe-neurotransmitter dopamine engundoqo engqondweni. Ukuncipha okukhulu kumanqanaba e-dopamine kubangela ukufa kweeseli zengqondo kunye neempawu ezahlukeneyo ezinzulu ezinje ngokungcangcazela, ukulahleka kokusebenza kwezihlunu, kunye nentetho engacacanga.
I-Creatine, Idityaniswe neziphumo eziluncedo zeParkinson kwiimpuku kwaye inqanda i-90% yokwehla kwamanqanaba e-dopamine.
Kwiinzame zokunyanga ukulahleka kwemisipha kunye namandla, izigulane zikaParkinson zihlala zinikwa uqeqesho lobunzima.
Kubantu abanesifo sikaParkinson, ukudibanisa izongezo kunye noqeqesho lobunzima kuphuculwe amandla kunye nomsebenzi wemihla ngemihla kakhulu kunoqeqesho lodwa.
Ulwa nezinye izifo ze-neurological
Into ebalulekileyo kwizifo ezahlukeneyo ze-neurological kukuncipha kwe-phosphocreatine engqondweni. I-Creatine Kuba inokunyusa la manqanaba, inceda ukunciphisa okanye ukucothisa ukuqhubeka kwesi sifo.
Kwiimpuku ezinesifo sika-Huntington, izongezo zibuyisele iivenkile ze-phosphocreatine zobuchopho ukuya kwi-26% yamanqanaba angaphambi kwesifo, xa kuthelekiswa ne-72% kuphela yokulawula iimpuku.
Uphononongo kwizilwanyana lucebisa ukuba ukusetyenziswa kwesongezo kunokunyanga nezinye izifo.
– Isifo sika-Alzheimer
-Ischemic stroke
– Ukuxhuzula
– Ukwenzakala kwengqondo okanye umqolo
Kwakhona kubonise iingenelo ezichasene ne-ALS, isifo esichaphazela i-motor neurons eyimfuneko yokuhamba. Ukuphuculwa komsebenzi weemoto, ukunciphisa ukuchithwa kwemisipha, kunye nokusinda okwandisiweyo nge-17%.
Nangona uphando oluninzi lufuneka ebantwini, abaphandi abaninzi bakholelwa ukuba izongezo zisisikhuselo ngokuchasene nezifo ze-neurological xa zisetyenziswa kunye namayeza aqhelekileyo.
Yehlisa amanqanaba eswekile kwaye ilwa nesifo seswekile
Uphando, mdali ukusetyenziswa kweUphononongo lubonisa ukuba inokuthoba amanqanaba eswekile yegazi ngokunyusa umsebenzi we-GLUT4, imolekyuli ephetheyo ezisa iswekile yegazi kwizihlunu.
Uphononongo lweeveki ze-12 luhlolisise indlela isongezelelo esichaphazela ngayo amanqanaba eshukela egazi emva kokutya okuphezulu kwe-carb.
I-Creatine kwaye abantu abadibanisa umthambo babenolawulo olungcono lwamanqanaba eswekile yegazi kunabo balolongayo kuphela.
Impendulo yeswekile yexesha elifutshane ekutyani isalathisi esibalulekileyo somngcipheko weswekile. Ukusebenza ngokukhawuleza kuthetha ukuba umzimba ususa iswekile yegazi ngcono.
Ukuphucula ukusebenza kwengqondo
Izongezo zidlala indima ebalulekileyo kwimpilo yengqondo kunye nokusebenza. Uphando lubonisa ukuba ingqondo ifuna izixa ezibalulekileyo ze-ATP xa usenza imisebenzi enzima.
Izongezo zonyusa iivenkile ze-phosphocreatine kwingqondo yakho ukuyinceda ivelise i-ATP eninzi.
nayo amanqanaba e-dopamine kwaye inceda imisebenzi yengqondo ngokwandisa ukusebenza kwe-mitochondria.
Kubantu abadala, inkumbulo kunye nokukwazi ukukhumbula kwanda kakhulu emva kweeveki ezimbini zokuncedisa. Kubantu abadala abadala, inokuphucula ukusebenza kwengqondo, ukukhusela kwizifo ze-neurological, kunye nokunciphisa imisipha enxulumene neminyaka kunye nokulahlekelwa kwamandla.
Yehlisa ukudinwa
I-Creatine ukusetyenziswa kwe Kwakhona kunciphisa ukudinwa. Kuphononongo lweenyanga ezintandathu kubantu abanokwenzakala kwengqondo ebuhlungu, mdali Abo bancedisayo baye banciphisa nge-50% kwisiyezi.
Ukongezelela, kuphela i-10% yezigulane kwiqela lenkxaso ezifumana ukukhathala, xa kuthelekiswa ne-80% kwiqela lokulawula.
Olunye uphononongo lufumene ukuba isongezelelo sanciphisa ukuphuthelwa. fatigue Kuye kwamiselwa ukuba kukhokelela kumanqanaba okwandisa amandla.
Ngaba iCreatine Iyingozi? I-Creatine side Effects kunye neeNgozi
isongezelelo se-creatine, Ngelixa ibonelela ngeenzuzo ezidweliswe ngasentla, ikwayenye yezongezo zesondlo ezingabizi kakhulu nezikhuselekileyo ezikhoyo.
Iphandwe ngaphezu kweminyaka engama-200 kwaye kukho izifundo ezininzi ezixhasa ukhuseleko lwayo ukuze isetyenziswe ixesha elide.
Uphononongo lwezonyango oluthatha ukuya kwiminyaka emihlanu lubonisa inzuzo kubantu abasempilweni kwaye azichazi iziphumo ebezingalindelekanga. Nangona kunjalo, isongezelelo esinokuba yingozi kwezinye iimeko.
I-Creatine inobungozi inokuquka:
Ziziphi iimpembelelo zeCreatine?
– Ukonakala kwezintso
– Ukonakala kwesibindi
- Ilitye lezintso
- Ukutyeba kwakho
– Ukuqunjelwa
– ukuphelelwa ngamanzi emzimbeni
– Ukuqaqanjelwa kwezihlunu
– Iingxaki zokwetyisa
-I-compartment syndrome
– Rhabdomyolysis
Ukusebenzisana kweCreatine kunye neziyobisi
Kungcono ukudibana nogqirha ngaphambi kokuba uqale ukusebenzisa naziphi na izongezo. Kufuneka ugweme izongezo ukuba uthatha nawaphi na amayeza achaphazela isibindi okanye umsebenzi wezintso.
La mayeza aquka iziyobisi ezichasayo ezifana ne-cyclosporine, aminoglycosides, gentamicin, tobramycin, ibuprofen, kunye nezinye ezingenakubalwa.
I-Creatine Inceda ukulinganisela iswekile yegazi, ngoko ke ukuba uthatha iyeza elaziwayo ukuba lichaphazela iswekile yegazi, kufuneka uxoxe ngokusetyenziswa kwalo nogqirha.
Kufuneka kwakhona udibane nogqirha ukuba ukhulelwe, uncelisa, okanye unesimo esibi njengesifo senhliziyo okanye umhlaza.
Ngaba i-creatine ikwenza ukuba utyebe?
Uphando, izongezo ze-creatineKubhalwe ngokweenkcukacha ukuba kubangela ukwanda ngokukhawuleza kobunzima bomzimba.
Idosi ephezulu yeveki enye mdali Emva kokulayisha (i-20 grams / ngosuku), ubunzima be-1-3 kg bufunyenwe ngenxa yokunyuka kwamanzi kwiimisipha.
Kwixesha elide, izifundo zibonise ukuba ubunzima bomzimba mdali Ibonisa ukuba inokuqhubeka ikhula ngakumbi kubasebenzisi kunakwabo bangabasebenzisi. Nangona kunjalo, ukuzuza ubunzima kubangelwa ukunyuka kwemisipha, kungekhona ukunyuka kwamafutha omzimba.
Ngenxa yoko;
I-Creatinesisongezelelo esisebenzayo esineenzuzo ezinamandla zombini ukusebenza kwezemidlalo kunye nempilo.
Inokonyusa ukusebenza kwengqondo, ukulwa nezifo ezithile zemithambo-luvo, iphucule ukusebenza komthambo, kwaye ikhawulezise ukukhula kwezihlunu.
Ngokusekwe kolona phando lunamandla kunye nobungqina besayensi obuxhaswa zizifundo ezibonisa ukusebenza kwayo ekwandiseni izitolo zomzimba kunye nokuphucula ukusebenza komthambo, yeyona nto ilungileyo., creatine monohydrate njengoko kucetyiswa.
Nangona ezinye iifom ezininzi zikhona, luncinci uphando oluvavanya ukusebenza koninzi lwazo. Ingcebiso yeCreatine Ngokubanzi, ifomu ye-monohydrate iphantsi, iyasebenza kwaye ifumaneka ngokubanzi.
Amanqaku ekufanele uwafunde
