Mwachidule
Creatine ndi kagawo kamene kakuphatikizapo kupanga mphamvu m'thupi, monga adenosine triphosphate (ATP). Kupangidwa m'chiwindi, pafupifupi 95% ya thupi lajambula imatha kusungidwa m'matumbo a chifuwa ndipo asanu otsala amapezeka mu ubongo, mtima ndi mayesero. Akagwiritsidwa ntchito, Mlengi watembenuzidwa kukhala chodetsa chotchedwa creatinine ndikuchotsedwa mu mkodzo.
Ubwino wa Zaumoyo
Pakadali pano, chithandizo cha sayansi kuti phindu la kulenga lingakhale lopanda malire.
1) Athletic Performance
Kufufuza koyamba kumasonyeza kuti cholengedwa chingapereke phindu linalake popititsa patsogolo ntchito zomwe zimakhala zolimba kwambiri, zochititsa nthawi yayitali monga kukweza kulemera kwa thupi ndi kupuma. Creatine imachulukitsa kupanga kwa ATP, gwero la mphamvu la minofu panthawi yochepa, nthawi yowonongeka. Sipanapezeke, komabe, kuthandiza ndi masewera olimbitsa thupi kapena kupirira monga marathon akuthamanga.
Creatine imathandizanso kuchepetsa minofu yotopa. Zikuwoneka kuti zimachepetsa lactic acid, mphamvu yowononga mphamvu yomwe imayambitsa minofu yotopa.
Zokhudzana: Kutulutsidwa Kwachilengedwe kwa Zovuta Zambiri
Kafufuzidwe kafukufuku amafunika pa mphamvu ya kulenga. Mlengi wochulukirapo amachotsedwa ndi impso, kotero akatswiri ena amakayikira kugwiritsa ntchito zowonjezera mavitamini mwa anthu okhala ndi miyeso yokwanira ya kulenga mu minofu yawo.
Creatine ndi yotchuka kwambiri ndi othamanga ndi opanga thupi, ambiri omwe amawona kuti ali ndi zotsatira zofanana ndi anabolic steroid popanda zotsatirapo.
Sinaletsedwe ndi mabungwe ambiri othamanga. Komabe, mabungwe ena amakayikira ngati ndizovomerezeka kuti athandize othamanga kutenga chowonjezera chomwe chingawathandize kukweza ntchito. Ena adandaula kuti kugwiritsa ntchito zowonjezera mavitamini kungapangitse kugwiritsa ntchito zina zomwe zingawonongeke ndi mankhwala osokoneza bongo.
2) Misa Misa
Kafukufuku wina wasonyeza kuwonjezeka kwa minofu yowonda yowona . Ikhoza kuchita izi chifukwa kulenga mu minofu kumakopa madzi. Kafufuzidwe kafukufuku amafunika, komabe, chifukwa sikuti maphunziro onse atsimikizira izi. Ndiponso, kafukufuku agwiritsira ntchito mlingo wosiyana wa creatine, kotero sadziwa bwino lomwe njira yotetezeka kapena yogwira ntchito.
3) Kufooka Kwambiri
Chifukwa chakuti Mlengi akhoza kulimbikitsa minofu, tawonedwa ngati chithandizo chokwanira cha zinthu zomwe zimakhala zofooka za minofu, monga minofu ya dystrophy, kupweteka mtima kwa mtima, matenda a Huntington, matenda a McArdle (amatchedwanso glycogen matenda a mtundu V), amyotrophic lateral sclerosis, myasthenia gravis, matenda a Parkinson komanso pambuyo povulala kapena opaleshoni.
Kugwirizana kwa Cochrane kunafotokozedwa koyambirira kafukufuku wopangidwa ndi Mlengi kwa mkhalidwe wa minofu. Mayeso khumi ndi awiri kuphatikizapo okwana 266 omwe adasankhidwa adasankhidwa. Ofufuzawa sanapezeko kusintha kwa mphamvu ya minofu mwa anthu omwe ali ndi matenda a majini omwe amatchedwa myopathies, monga McArdle's disease. Creatine inali, komabe, yothandiza kuthetsa mphamvu ya minofu kwa anthu omwe ali ndi misomali ya dystrophies ndipo ankaloledwa bwino.
Zotsatira zoyipa ndi machenjezo
Mu Kuyanjana kwa Cochrane kukambirana kwa mayesero khumi ndi awiri, panalibe zochitika zowopsya zomwe zinachitika, komabe, kufufuza za zotsatirapo ndi chitetezo cha zowonjezerapo zowonjezera zimakhalabe zochepa.
Zotsatira zokayikitsa za Mlengi zikuphatikizapo:
- Mimba imagwa
- Nausea
- Kutsekula m'mimba
- Kutaya njala
- Mitsempha ya minofu
- Kulemera kwalemera
Chilengedwe chingayambitse madzi kuchoka ku mbali zina za thupi ndikukhala minofu ya minofu, yomwe ingapangitse chiopsezo chotaya madzi m'thupi.
Mlingo waukulu wa creatine ukhoza kuvulaza impso, chiwindi ndi mtima. Zopeka, chilengedwe chingayambitse ubongo chifukwa cha mankhwala, creatinine, imasankhidwa kupyolera mu impso mu mkodzo. Ngakhale kuti kafukufuku sanapezepo zovuta pa zochitika zovomerezeka, pakhala pali mayankho angapo a anthu omwe awona kugwa kwa impso ndi imfa zitatu mwa anthu omwe amatha kulenga, koma palibe umboni wosatsimikizirika wakuti cholengedwa chinali chifukwa.
Anthu omwe ali ndi matenda a impso kapena matenda a chiwindi ayenera kupewa kulenga.
Zowonjezera mavitamini zingayambitse zizindikiro za asthmatic, monga kupuma ndi kukokera, mwa anthu ena.
Anthu omwe ali ndi matenda a McArdle sayenera kugwiritsa ntchito mlingo wa Mlengi chifukwa chapezeka kuti akuwonjezera kupweteka kwa minofu.
Pali vuto linalake loti mavitamini opangidwa m'kamwa amatsitsimutsa thupi kuti liwononge mankhwala otchedwa formaldehyde, omwe angathe kuwononga maselo, makompyuta a DNA ndi mitsempha ya magazi.
Chimodzi mwazikuluzikulu zokhudzana ndi chitetezo ndi chakuti anthu omwe amagwiritsa ntchito chilengedwe kuti apange masewera olimbitsa thupi kapena minofu, makamaka achinyamata, akhoza kupitirira mlingo woyenera ndikuwutenga popanda kuyang'aniridwa.
Chifukwa chakuti Mlengi amatha kugwiritsira ntchito mankhwala a impso, sayenera kutengedwa ndi mankhwala osokoneza bongo omwe angasokoneze impso, monga aminoglycoside antibiotics (Amikacin®, Nebcin®), mankhwala osokoneza bongo monga cyclosporine ndi mankhwala osagwiritsidwa ntchito poletsa kutupa. monga aspirin, ibuprofen (Motrin®, Advil®), naproxen (Naprosyn®, Aleve®).
Zakudya zowonjezereka siziyenera kutengedwa ndi zitsamba ephedra chifukwa cha kuopsa koopsa kwa zotsatirapo. Panali vuto limodzi la kupwetekedwa m'mimba mwa munthu kutenga digine ndi ephedra. Ngakhale kuti panalibe mgwirizano wotsimikizika pakati pa kusakaniza kwa zitsamba ndi stroke, ndi bwino kupewa kuphatikiza.
Mafomu
Creatine imapezeka pang'onopang'ono mu nyama yofiira ndi nsomba. Komabe, zambiri zawonongeka ndi kuphika. Zimapangidwanso mwachibadwa m'thupi kuchokera ku L-arginine, L-glycine ndi L-methionine, amino acid omwe amapezeka makamaka mu mapuloteni a nyama. Insulini imafunika kuti kulenga kukhale minofu, kotero kuti chakudya chokhalira ndi makina chingapangitse kuchuluka kwa chilengedwe chomwe chimapezeka minofu.
Zakudya zowonjezera mavitamini zimapezeka m'ma capsules kapena ngati ufa ku malo ogulitsa zakudya, malo ena ogulitsa mankhwala ndi intaneti. Imodzi mwa mitundu yotchuka kwambiri ya kulenga ndi creatine monohydrate.
Mayina Ena: Mlengi monohydrate, creatine phosphate, creatrate citrate
Mawu Ochokera
Zakudya sizinayesedwe kuti zikhale zotetezeka komanso chifukwa chakuti zakudya zowonjezera zakudya zimakhala zosavomerezeka, zomwe zilipo zingakhale zosiyana ndi zomwe zafotokozedwa palemba. Komanso kumbukirani kuti chitetezo cha mankhwala opatsirana mwa amayi apakati, amayi oyamwitsa, ana, ndi omwe ali ndi matenda kapena omwe akumwa mankhwala sanakhazikitsidwe. Mukhoza kupeza njira zogwiritsira ntchito zowonjezeretsa apa, koma ngati mukuganizira kugwiritsa ntchito zowonjezeretsa kulenga, lankhulani ndi chithandizo chanu choyamba choyamba. Kudzisamalira komanso kupewa kapena kuchepetsa kusamalidwa kosatha kungakhale ndi zotsatira zoopsa.
Zotsatira
Koshy KM, Griswold E. et al. Nthritis yamkati mwa wodwalayo akutenga [kalata] N Engl J Med. 1999; 340: 814.
Kley RA, M Vorgerd, Tarnopolsky MA. Cholengedwa chothetsera matenda a minofu. Cochrane Database Rev Rev. 2007 Jan 24; (1): CD004760.
Chodziwikiratu: Zomwe zili pa tsambali zimapangidwa pazinthu zophunzitsira zokha ndipo sizilowetsamo malangizo, matenda kapena chithandizo ndi dokotala wololedwa. Sichikutanthauza kubisa zonse zomwe zingatheke, kuyanjana kwa mankhwala, zochitika kapena zotsatirapo zoipa. Muyenera kupeza chithandizo chamankhwala mwamsanga pa nkhani iliyonse yathanzi ndikufunsani dokotala musanagwiritse ntchito mankhwala osakaniza kapena kusintha kwa regimen yanu.