Cikin ɗan gajeren lokaci, kere Ya koma daga kallonsa a matsayin "wani abu ga masu gina jiki" zuwa zama ɗaya daga cikin magungunan da suka fi shahara a tsakanin masu horar da ƙarfi, tsofaffi, mata masu fama da ciwon baya, har ma da ƙwararru masu buƙatar kulawa ta hankali. Ana ƙara tattauna shi a ofisoshin likitoci, shagunan magani, kafofin sada zumunta, da kuma kafofin watsa labarai, wanda hakan ya jawo sha'awa da tambayoyi.
Yawancin wannan shaharar ana bayyana ta ne ta hanyar gaskiyar cewa yana É—aya daga cikin Mafi yawan abubuwan da aka yi nazari a kansu a fannin wasanni da lafiyaDuk da haka, hayaniyar da ake yi a kafofin watsa labarai ta haifar da tatsuniyoyi da amfani mara tushe. Daga Spain da Turai, kwararru daban-daban a fannin abinci mai gina jiki, magani, da kuma kantin magani sun tunatar da mu cewa creatine na iya zama da amfani a yanayi daban-daban, amma sai lokacin da aka fahimci amfaninsa yadda ya kamata. yadda yake aiki, wa yake da ma'ana, da kuma yadda ake É—aukarsa.
Menene creatine kuma menene aikinsa a cikin jiki?
Creatine ne mai sinadaran halitta da amino acid suka samar wanda jiki da kansa ke samarwa a cikin gabobin jiki kamar hanta, koda, da pancreas, kuma wanda muke samu ta hanyar abinci. Ana adana shi galibi a cikin tsokar kwarangwal a cikin nau'in phosphocreatinewani nau'in "batir na gaggawa" wanda ke taimakawa wajen sake farfaɗo da shi ATP (adenosine triphosphate), babban kuɗin makamashi na ƙwayoyin halittarmu.
Wannan ajiyar makamashi mai sauri yana da mahimmanci a lokacin ƙoƙari mai tsanani da gajerukamar ɗaga nauyi, gudu, ko kuma motsa jiki mai ƙarfi. A cikin waɗannan daƙiƙa lokacin da jiki ke "ƙara ƙoƙari," creatine yana taimaka wa tsoka ta ci gaba da matsewa da ƙarfi kafin gajiya ta fara, shi ya sa yake da amfani sosai ga Inganta aiki da kuma maimaitawa.
Ana samun ƙaramin ɓangare na creatine a cikin wasu kyallen takarda, kamar su kwakwalwa da zuciyaA can, yana taka irin wannan rawa: yana sauƙaƙa saurin samun makamashi ga ƙwayoyin halitta lokacin da buƙata ta ƙaru, wani abu mai mahimmanci a cikin mahallin yawan buƙatun fahimta, damuwa, ko rashin barci.
A zahiri, ajiyar mu ta iyakance kuma tana tafiya gajiya da ƙoƙariJiki yana sake cika sinadarin creatine ta hanyar abinci da kuma hada shi a cikin jiki, amma wannan tsari ba abu ne da ke faruwa nan take ba. Shi ya sa kari na creatine ya shahara: suna taimakawa wajen kiyaye yawan sinadarin creatine a cikin tsoka akai-akai.
Wanne nau'in creatine ne mafi inganci
Akwai gabatarwa da yawa a kasuwa, amma kwararru sun yarda cewa nau'in da ya fi samun goyon bayan kimiyya shine creatine monohydrateƘungiyar Kula da Abinci Mai Gina Jiki ta Duniya ta riga ta nuna a cikin wata takarda cewa wannan shine mafi kyawun zaɓi. an fi yin nazari, inganci kuma mai aminci idan aka yi amfani da shi a allurai da aka ba da shawarar.
Daga cikin monohydrates, akwai wasu abubuwa kamar su creatine mai micronizedwanda a zahiri abu ɗaya ne amma yana da ƙananan ƙwayoyin cuta. Wannan halayyar tana sauƙaƙa narkewar sa kuma, a wasu mutane, na iya inganta jurewar narkewar abinci, kodayake ba a lura da wani babban bambanci a cikin sakamako ba idan aka kwatanta da sigar da aka saba.
Akwai kuma wasu nau'ikan (creatine HCl, creatine citrate, da gishiri daban-daban), waÉ—anda galibi ana tallata su da ikirari mai girma. Duk da haka, Shaidun da ake da su suna ci gaba da goyon bayan monohydrate A matsayin misali: shine nau'in da ke da mafi yawan nazarin lokaci mai tsawo a fannin aiki da aminci.
Baya ga siffar sinadarai, samfurin samfurinKamar yadda masana abinci mai gina jiki a wasanni suka yi gargaɗi, ƙazanta ta farko tana aiki a matsayin wurin farawa ga halayen sinadarai waɗanda ke haifar da lalacewa idan akwai zafi ko haske. A aikace, wannan yana nufin cewa Creatine mai arha kuma mara tsafta na iya zama ƙasa da daidaito fiye da wani wanda ke da ƙarin buƙatun sarrafa inganci, kodayake hakan ba lallai bane yana nufin yana da guba.
Kapsul, foda, gummies… wane tsari za a zaɓa?
Ana sayar da Creatine a cikin nau'i daban-daban: foda don haɗawa da ruwa ko abin sha, ƙwayoyin magani da aka yi wa allura, fakitin magani ɗaya-ɗaya, har ma da alewa mai ɗanɗano da sukari da ɗanɗanoDangane da inganci, abin da ke tantancewa shine adadin creatine monohydrate da ake ci akai-akai, ba wai kawai takamaiman bayanin ba.
Foda mara dandano ta kasance zaɓin ya fi kowa kuma yana da amfani a fannoni daban-dabanDomin yana narkewa a cikin ruwa, madara, ruwan 'ya'yan itace, ko kuma ruwan 'ya'yan itace mai gina jiki, yana ba da damar daidaita yawan maganin. Kwayoyin maganin na iya zama da amfani ga waɗanda ke da ɗanɗano ko kuma ba sa son nauyin gram, domin kowannensu yawanci yana ba da adadin da aka ƙayyade, amma suna ɗan ƙara farashin maganin.
A cikin hali na gummies masu wadataSha'awarsu yawanci ta fi yawa ne a cikin sauƙin amfani da su fiye da farashinsu ko yawan creatine. Wasu sun haɗa da wasu sinadarai kamar taurine ko bitamin B don haɓaka matakin kuzari, kodayake yana da kyau a duba lakabin a hankali don guje wa rikitar da zaki mai aiki da ainihin ƙarin creatine.
Ga mutanen da ke da ƙarancin abinci mai gina jiki (misali, masu cin ganyayyaki ko waɗanda ke bin ƙa'idodin kosher ko halalAkwai ƙwayoyin halitta a kasuwa da aka tabbatar sun dace da waɗannan bayanan. A Turai, ana samar da su da yawa a ƙarƙashin ƙa'idodin magunguna masu tsauri, tare da matakan tsarki sun wuce [kashi da ba a samu ba]. 99,9% a cewar masana'antun da kansu.
Menene fa'idodin creatine akan aikin motsa jiki?
A fannin motsa jiki, creatine wataƙila shine ƙarin tallafi tare da ƙarin tallafin kimiyyaBincike ya nuna cewa yana taimakawa wajen inganta ikon yin aikin anaerobicWato, ƙoƙari mai ƙarfi na ɗan gajeren lokaci ko matsakaici, wanda ya saba da ƙarfi, gudu ko wasanni masu tsauri.
Lokacin da tarin ƙwayoyin tsoka suka cika, samuwar phosphocreatine yana ƙaruwa, wanda ke ƙara wa ƙwayoyin tsoka ƙarfi. sake haɗa ATP cikin sauri yayin nakuda. Wannan yana nufin samun damar yin wasu abubuwa ƙarin maimaitawa, motsa ɗan ƙarin nauyi, ko kiyaye ƙarfin don ƙarin saiti, wani abu da ya fi dacewa da 'yan wasa na wani mataki, inda ƴan ɗari ko ƴan ƙarin kilo na iya yin bambanci.
Ana kuma danganta karin abinci mai ɗorewa da inganta shi. farfadowa bayan motsa jikiƙarancin lalacewar tsoka da ƙarancin ciwon bayan motsa jiki, wanda ke sauƙaƙa yin atisaye akai-akai da kuma akai-akai. Bugu da ƙari, creatine na iya taimakawa wajen rage... haɗarin wasu raunuka da kuma inganta ikon daidaitawa da ƙarfi da horon ƙarfi.
A cikin yawan jama'a da ke yin atisaye a cikin dakunan motsa jiki, ana amfani da creatine galibi don ƙara yawan tsoka mai laushiYana inganta ƙarfi kuma yana samar da ƙarin kuzari yayin zaman horo. Ba ya maye gurbin shirin horo mai kyau, amma yana aiki azaman ƙarin taimako na ergogenic wanda, tare da kyakkyawan shiri, zai iya haɓaka sakamako.
Bayan wasanni: creatine, lafiya da kwakwalwa
A cikin 'yan shekarun nan, sha'awar kimiyya ta koma ga Fa'idodin kiwon lafiya na creatine fiye da aikin jikiNazarce-nazarce daban-daban sun nuna yuwuwar hakan a cikin mahallin kamar tsufa, cututtukan neurodegenerative, ko yanayi na buƙatar fahimta mai yawaduk da cewa da yawa daga cikinsu har yanzu suna cikin matakan farko.
Takardun matsayi da sake dubawa na baya-bayan nan sun nuna cewa creatine na iya samun amfani a asibiti a cikin cututtuka kamar cututtukan tsoka, cutar Parkinson, ciwon suga, osteoarthritis, fibromyalgia, cerebral ko cardiac ischemia, baƙin ciki a cikin matasa, ko rikitarwa yayin daukar cikiKalma mafi mahimmanci ita ce "mai yiwuwa": shaidar tana da kyau amma ba ta da tabbas, don haka ana buƙatar ƙarin bincike tare da takamaiman ka'idoji.
Inda shaidar ke ƙara ƙarfi shine a cikin fannin cututtukan neurodegenerative da ƙarancin fahimtaTa hanyar inganta tsarin samar da makamashin jijiyoyi, creatine zai iya taimakawa wajen kare kai daga wasu hare-hare, ko kuma aƙalla yana tallafawa aikin kwakwalwa a cikin mawuyacin hali, rashin barci, ko raguwar shekaru.
Masana abinci mai gina jiki da wayar da kan jama'a a Spain sun nuna cewa mutanen da ke buƙatar kula da lafiyarsu babban matakin kulawa ko maida hankali Waɗanda aka yi musu ƙarin magani na tsawon sa'o'i da yawa za su iya amfana daga shirin da aka tsara sosai. Matsayinsa a cikin murmurewa bayan raunin kwakwalwa mai rauni, inda ainihin "rikicin makamashi" ke faruwa a matakin jijiyoyi.
Creatine a cikin mata, tsofaffi, da kuma salon rayuwa mai zaman kansa
Wani abin mamaki na wallafe-wallafen da aka saba gani a baya-bayan nan shine yadda ake fifita ƙungiyoyin da aka saba watsi da su a cikin nazarin ƙarin abinci: Mata masu shekaru 40-45 zuwa sama, tsofaffi, da kuma mutanen da ke da ƙarancin motsa jikiA gaskiya ma, an riga an buga ɗaruruwan kasidu na ilimi waɗanda suka mayar da hankali kan tasirin creatine ga mata tun daga tsakiyar shekaru zuwa gaba.
Wasu kwararru a fannin lafiya sun nuna cewa Ragewar creatine a cikin mata yawanci yana da ɗan ƙasa.Saboda haka, ƙarin abinci na waje zai iya bayar da ɗan ƙaramin riba don ingantawa. A Spain, kamfanonin magunguna da masana abinci masu gina jiki sun nuna cewa creatine na iya zama da amfani musamman a matakai kamar... menopause da kuma lokacin hailaduka saboda tasirinsa ga yawan tsoka da kuma yiwuwar tasirinsa ga abin da ake kira "hazo na kwakwalwa".
Ingantacciyar hanyar fahimtar hankali, mayar da hankali, da yanayi Wannan wani abu ne da bincike da dama ke fara bincikawa, kuma likitoci da masu sadarwa a shafukan sada zumunta suma suna bayar da rahoto a cikin kwarewarsu ta asibiti. A cikin tsofaffi, ana nazarin creatine a matsayin tallafi ga... don kiyaye 'yancin kai, ƙarfi, da kuma ajiyar fahimiyana taimakawa wajen hana ko jinkirta sarcopenia (rashin tsoka da ya shafi shekaru).
A cikin mutane masu zaman kashe wando ko kuma waɗanda ba sa motsa jiki sosai, ƙwararru sun nuna cewa creatine na iya taimakawa. adana yawan tsoka da kuma kula da tsoka mai aiki, wanda ke shafar lafiyar metabolism, yawan ƙashi, da kuma kariyar zuciya da jijiyoyin jini. Wannan ba yana nufin yana maye gurbin motsa jiki ba, amma yana iya zama ƙarin aiki. "gada" a lokacin da ba a cika aiki ba (kololuwar aiki, hanyoyin murmurewa, ko lokutan sauyawa kafin ci gaba da horo).
Tatsuniyoyi da aka saba gani: Shin yana haifar da ƙaruwar nauyi, riƙe ruwa, ko lalacewar koda?
Tatsuniyoyi da dama sun kewaye creatine, da yawa daga cikinsu sun yi zurfi sosai. Ɗaya daga cikin abubuwan da suka fi yawa, musamman a tsakanin mata, shine ra'ayin cewa "yana sa ka kiba" ko kuma yana haifar da riƙe ruwaAbin da ke faruwa a zahiri shine ƙaruwa a cikin intracellular hydrationRuwa mai yawa yana shiga tsoka, wanda a zahiri abin so ne domin yana inganta aikinsa kuma yana iya taimakawa wajen yin fata mai tauri.
A cikin mutane masu lafiya, shaidar da ake da ita ba ta nuna cewa creatine yana haifar da cutar ba. lalacewar koda, lalacewar hanta, maƙogwaro, rashin ruwa a jiki, ko asarar gashiWasu bincike sun lura da ɗan ƙaruwa a cikin creatinine na jini lokacin da aka ƙara shi, amma wannan canjin yanayin jiki, wanda ya samo asali ne daga karuwar samuwar creatine, ba wai saboda rashin aikin koda da kansa ba.
Wani abin damuwa kuma da ke ci gaba da faruwa shi ne ko "Creatine yana lalata kodan"Binciken kimiyya ya nuna cewa, a allurai da aka saba yi (3-5 g kowace rana) da kuma ga mutanen da ba su da cutar koda, ba a lura da wani mummunan sakamako ba. Duk da haka, kwararrun kiwon lafiya sun dage kan bukatar Yi amfani da ƙarin da kyau.Kula da isasshen ruwa da kuma yin gwajin lafiya akai-akai idan ya dace.
Shari'ar ta bambanta ga waɗanda suka riga suka sami ɗaya cututtukan koda na yau da kullun, furotinuria, hauhawar jini mara kyau, ko wasu canje-canje a cikin aikin kodaA cikin waɗannan yanayi, shawarar gabaɗaya ita ce a guji creatine ko a yi amfani da shi kawai a ƙarƙashin [takamaiman yanayin lafiya]. tsananin kulawar likitatunda duk wani abu da ya wuce gona da iri wanda ba dole ba zai iya zama matsala.
Wanda bai kamata ya sha creatine ba (ko kuma ya kamata ya yi taka tsantsan)
Duk da cewa creatine yana da amfani wajen yanayin tsaro mai kyau sosai a cikin jama'a gabaɗayaBa kari bane ga kowa ko a kowane yanayi. Kafin fara shi, kwararru suna ba da shawarar koyaushe a tuntuɓi ƙwararren ma'aikacin lafiya game da yanayin ku.
Gabaɗaya, ba a ba da shawarar amfani da shi ba tare da kulawa ga mutanen da ke da an gano cutar kodahaka kuma ga waɗanda ke da tarihin matsalolin koda, rashin furotin a jiki, ko kuma waɗanda ke da tarihin maganin da ka iya kawo cikas ga aikin koda. Haka kuma yana da kyau a tuntuɓi likita idan akwai cututtukan hanta, duk da cewa bayanan da ake da su ba su nuna wani mummunan tasiri kai tsaye ga hanta ga mutanen da ke da lafiya ba.
Masana magunguna da masu kula da abinci mai gina jiki suma sun nuna cewa mata masu juna biyu, uwaye masu shayarwa, yara da matasa Bai kamata su sha creatine da kansu ba. Rashin ingantaccen bincike a cikin waɗannan ƙungiyoyin yana nufin cewa, a matsayin kariya, ba a ba da shawarar amfani da shi ba sai dai idan an nuna takamaiman kuma a ƙarƙashin kulawa ta musamman.
Koma dai mene ne, a Spain da kuma a wasu ƙasashen Turai, shawarar iri ɗaya ce: "Shan creatine ba dole ba ne don kasancewa cikin koshin lafiya"Tushen lafiya mai kyau shine cin abinci mai kyau, isasshen hutu, da motsa jiki akai-akai. Creatine, idan ya dace, yana ƙara wannan tushe, ba ya maye gurbinsa.
Yawan amfani, lokacin shan magani, da kuma daidaito
Ɗaya daga cikin abubuwan da aka fi mayar da hankali a kansu a fannin yaɗa kimiyya shine cewa creatine Ba ya aiki a matsayin abin ƙarfafawa a wurin.Kuma ba abu ne mai ma'ana a ɗauki kwanaki na horo mai tsanani kawai ba. Tasirinsa yana faruwa ne ta hanyar tarin tsoka a cikin tsoka, a hankali yana cika shagunan phosphocreatine.
Saboda haka, shawarar da ake maimaitawa a cikin shawarwari, shagunan magani da hanyoyin sadarwa na ƙwararru abu ne mai sauƙi: abu mafi mahimmanci shine dauka kowace ranaHaɗa shi cikin tsarin yau da kullun ta yadda zai sauƙaƙa tunawa. Mayar da hankali kan daidaiton abincin yau da kullun fiye da ainihin lokacin da aka ci shi sau da yawa yana kawo babban canji a cikin dogon lokaci.
A cikin manya masu lafiya, tsarin da ya fi yawa shine tsakanin 3 da 5 grams kowace ranaWasu mutane sun zaɓi yin ɗan gajeren lokaci na "lodawa" (misali, kimanin gram 20 a kowace rana an raba su zuwa allurai da yawa na 'yan kwanaki) don cika shago da sauri, sannan su koma ga adadin kulawa. Wasu kuma sun tsallake matakin lodawa kuma suna rage yawan maganin tun daga farko; sakamakon ƙarshe iri ɗaya ne, kodayake jikewa yana ɗaukar ɗan lokaci kaɗan kafin ya kai matsakaicinsa.
Dangane da lokacin da ya dace, akwai nuances: shan creatine kafin horo Yana iya haɓaka famfon tsoka da isar da abubuwan gina jiki ga tsoka yayin zaman, yayin shan sa. bayan Zai yi amfani da ingantaccen yanayin insulin, wanda hakan zai sauƙaƙa shan sa. Bambancin ba abin mamaki ba ne, don haka kwararru da yawa suna ba da shawarar kawai a haɗa shi da abinci ko motsa jiki, duk wanda ya fi dacewa.
Kurakuran da aka saba yi waÉ—anda ke rage ingancinsa
Duk da cewa foda creatine samfuri ne Yana da kwanciyar hankali sosai yayin da yake bushewa kuma an rufe shi sosaiAkwai halaye na yau da kullun da za su iya taimakawa wajen lalacewarsa da zarar an wargaza shi. Masana abinci mai gina jiki a wasanni a Spain sun nuna cewa waɗannan kurakuran ba su da haɗari, amma suna sa ƙarin abincin ya zama ƙasa da yadda zai iya zama.
Daya daga cikin mafi yawan gazawar shine Shirya smoothie a sa'o'i kafin lokaci kuma a bar shi a cikin shaker har zuwa lokacin da aka sha. Tsawon lokacin da creatine ya ci gaba da kasancewa a cikin ruwan, hakan zai ƙara yawan damar da zai iya raguwa kaɗan zuwa mahadi kamar creatinine ko hydantoin. Wannan ba ya haifar da babban haɗari, amma ana ɓatar da wasu daga cikin samfurin.
Wani kuskuren kuskure shine Haɗa creatine da kofi ko wasu abubuwan sha masu zafi sannan a bar hadin ya huta. Sama da digiri 60 na Celsius, zafi yana hanzarta ruɓewa. Waɗanda suka fi son shansa da kofi za su iya yin hakan, amma ya fi kyau su zaɓi kofi. dumi ko sanyikuma a sha da zarar an shirya shi, ba tare da barin shi a kan tebur ba na tsawon rabin sa'a.
Barin abin shaker ɗin a rana, a cikin mota, ko a cikin kabad ɗin motsa jiki na tsawon awanni tare da creatine ɗin da ya riga ya narke bai taimaka ba. haske, zafi da lokaci Wannan shine ainihin abin da ba a so don kiyaye ƙarin abinci mai ɗorewa, musamman idan ba creatine mai tsarki ba ne.
Masana sun taƙaita hanyar da ta dace a cikin jerin shawarwari masu sauƙi: Ajiye akwati a wuri mai sanyi da bushewa., an rufe shi sosai; a haɗa abincin kafin a dauke shiKada a fallasa shirye-shiryen da ba dole ba, kuma a zaɓi samfuran da aka tabbatar da inganci maimakon mai da hankali kawai kan farashi.
Abin da kimiyya ke faÉ—i game da aminci da tasirin matsakaici
Har zuwa yau, Creatine yana É—aya daga cikin waÉ—annan mafi yawan binciken kari a cikin mutane a fannin wasanni da abinci mai gina jiki. Shekaru da dama na gwaji da bin diddigi sun tabbatar da ingancinsa a wasu yanayi da kuma amincinsa idan aka yi amfani da shi a cikin adadin da aka ba da shawarar.
Sharhin kimiyya na duniya da matsayin ƙungiyoyi na musamman sun yarda cewa creatine monohydrate Yana da lafiya ga mutane masu lafiya, koda kuwa an yi amfani da shi na dogon lokaci, muddin an bi ka'idojin da aka gindaya kuma an bi ƙa'idodi masu sauƙi isasshen ruwaBabu wata alaƙa kai tsaye da aka samu tsakanin shan sa da kuma ƙaruwar haɗarin kamuwa da cututtukan koda, hanta ko cututtukan zuciya.
Duk da haka, marubutan waɗannan nazarin da kansu sun nuna cewa wannan ba yana nufin cewa creatine yana da wajibi ga kowa da kowaKuma ba yana nufin cewa duk wani haɗin kai da wasu sinadarai ko magunguna ba shi da haɗari. Shi ya sa mahimmancin tuntubar kwararrun masana kiwon lafiya —likitoci, masana abinci mai gina jiki, masana magunguna— kafin a haɗa shi cikin tsarin yau da kullun, musamman idan kuna shan magani akai-akai ko kuna fama da cututtuka na baya.
A lokaci guda, ƙaruwar wannan ƙarin ya kawo wani abu da ke damun wasu ƙwararru: mutane da yawa Suna cin creatine ba tare da fahimtar dalilin da yasa suke shan sa ba.Tasirin saƙonni ko shawarwari masu sauƙi a cikin dandali da hanyoyin sadarwar zamantakewa. Saboda haka, dagewar cewa amfani da shi ya zama mai bayani, mai ma'ana, kuma ya dace da ainihin manufofin kowane mutum.
Tare da yawan nazarin da ake bugawa kowace shekara da kuma karuwar sha'awar rawar da take takawa a wajen dakin motsa jiki, creatine ya kafa kansa a matsayin wani abu da ke kara kuzari ga kwakwalwa. kayan aiki masu amfani da yawa Muddin an yi amfani da shi yadda ya kamata: zaɓi nau'ikan da aka yi nazari sosai kamar monohydrate, ku yi hankali da allurai, ku guji kurakurai da ke ƙara lalacewarsa, kuma mafi mahimmanci, ku tuntuɓi ƙwararru kafin ku haɗa shi cikin tsarin aikinku, musamman a Turai, inda ake samun shawarwari kan lafiya da magunguna kuma zai iya kawo bambanci tsakanin ƙarin magani da aka yi amfani da shi sosai da kuma wata kwalba a cikin kabad.