Yintoni i-creatine kunye nendlela yokusebenzisa

Umxholo

• 1. Ukuphucula ukusebenza kwimisebenzi yomzimba
• 2. Uncedo kunyango lwezifo zemisipha
• 3. Uthintelo lukaParkinson's
• 4. Ukuthintela izifo ezinganyangekiyo
• Kusetyenziswa kwanjani
• Iziphumo ebezingalindelekanga ezinokwenzeka

I-Creatine yinto eveliswa ngokwendalo emzimbeni, zizintso kunye nesibindi, kwaye umsebenzi wayo kukubonelela ngamandla kwimisipha kunye nokukhuthaza ukukhula kwemicu yemisipha, ekhokelela ekuzuzeni ubunzima bemisipha, ukuphucula ukusebenza komzimba kunye nokwehla komngcipheko wokonzakala.

Ngaphandle kokuveliswa ngokwasemzimbeni ngumzimba, kuqhelekile ukuba iimbaleki zisebenzise isongezo se-creatine ukuphucula ukusebenza. Nangona kunjalo, kubalulekile ukuba ukongezwa kucetyiswa ngusondlo okanye ugqirha ngokweemfuno zesondlo kunye nembali yempilo yomntu.

I-Creatine ithatha inxaxheba kwimetabolism yomzimba kwaye ifunyanwa kwixabiso elikhulu kwimisipha yamathambo, yenza imisebenzi eyahlukeneyo emzimbeni, kubandakanya ukuveliswa kwamandla. Ke, indalo eveliswe ngokwasemzimbeni kunye nokongezwa kunokusebenza kwiimeko ezininzi, ezinje:

1. Ukuphucula ukusebenza kwimisebenzi yomzimba

I-Creatine ifumaneka kwixabiso elikhulu kwiimisipha zamathambo, ukubonelela ngamandla kwimisipha yemisipha, ukuthintela ukudinwa kunye nokuphucula ukusebenza koqeqesho lwamandla. Ukongeza, le nto inokukhuthaza ukunyuka kwevolumu yemisipha, kuba iyathanda ukungena kolwelo kwiiseli.

Ke, kuqhelekile ukuba iimbaleki ekwakheni umzimba, ekwakheni umzimba okanye kwimidlalo ephezulu yokusebenza zisebenzisa i-creatine njengesongezelelo ukuze sibe namandla angaphezulu, ukuphucula ukusebenza kunye nokusebenza kuqeqesho kunye nokunciphisa umngcipheko wokulimala. Nantsi indlela yokuthatha isongezelelo sokuyila.

2. Uncedo kunyango lwezifo zemisipha

Olunye uphononongo lubonakalisile ukuba ukusetyenziswa kwe-creatine kunganceda kunyango lwezifo zemisipha, njengakwimeko yedystrophy kunye ne-fibromyalgia, inceda ekuphuculeni amandla emisipha, echaphazela ngokuthe ngqo amandla okwenza intshukumo yemihla ngemihla.

Nangona kunjalo, ukuqhubeka kwezifundo kuyafuneka ukubonisa isibonelelo sokusebenzisa i-creatine kunye nedosi ekhuthazwayo, njengoko kukho iingxelo zokuba ukusetyenziswa kweedosi eziphezulu zokudala ngabantu abaneenguqu kwimisipha kukhokelele ekonyukeni kweempawu.

3. Uthintelo lukaParkinson's

Isifo sika-Parkinson sinxulumene notshintsho ekusebenzeni kwemitochondria kwaye kwafunyaniswa ukuba i-creatine inokuthi isebenze ngokuthe ngqo kwezi seli, ezinokuthi zikhokelele ekuphuculweni komsebenzi wazo kunye nokuthintela okanye ukulibazisa ukuqhubela phambili kweempawu zesifo. Ngaphandle koku, ezinye izifundo ziyafuneka ukubonisa idosi yemihla ngemihla kunye nexesha lokusetyenziswa kwendalo yokuthintela iParkinson's.

4. Ukuthintela izifo ezinganyangekiyo

Ezinye izifo ezinganyangekiyo ezinje ngesifo seswekile kunye nesifo sentliziyo sinokuthintelwa ngokusetyenziswa kwe-creatine, ukuba nje inxulunyaniswa nokuziqhelanisa nokwenza umthambo rhoqo kunye nokutya okusempilweni kunye nokutya okunesondlo Kungenxa yokuba i-creatine inokuthanda ukuzuza kobunzima obungenamafutha, ngaphandle kokuphucula ukuxinana kwethambo, ukunciphisa umngcipheko wesifo.

Kusetyenziswa kwanjani

Eyona ndlela iqhelekileyo yokusetyenziswa kukudibanisa ukongeza iinyanga ezintathu, apho malunga ne-2 ukuya kwi-5 yeegramu zokuyilwa zithathwa yonke imihla kangangeenyanga ezi-2 ukuya kwezi-3. Olunye ukhetho kukudibanisa ukongezwa kokulayisha ngaphezulu, apho kwiintsuku zokuqala i-0.3 g / kg yobunzima be-creatine ithathwa, kwaye idosi kufuneka yahlulwe ibe ngamayeza ama-3 ukuya ku-4 ngosuku. Olu hlobo lokuncedisa lukhuthaza ukwanda kwemisipha kwaye idosi kufuneka incitshiswe ibe yi-5 gram ngosuku kangangeeveki ezili-12.

Ukuncedwa kokudala kufuneka kwenziwe phantsi kwesikhokelo sikagqirha okanye isondlo kwaye kufuneka sikhatshwe luqeqesho olunzima kunye nesondlo esaneleyo. Kukwacetyiswa ukuba i-creatine ithathwe emva koqeqesho, kunye ne-glycemic index carbohydrate ephezulu, ukuze incopho ye-insulin iveliswe kwaye, ngenxa yoko, inokusetyenziswa ngumzimba ngokulula, enezibonelelo ezininzi.

Iziphumo ebezingalindelekanga ezinokwenzeka

I-Creatine yinto ekhiqizwa ngokwemvelo ngumzimba kwaye, ngoko ke, ayinxulumene nemiphumo emibi. Nangona kunjalo, ukusetyenziswa kwesongezelelo se-creatine kwiidosi ezingonelanga kwaye ngaphandle kwesikhokelo esifanelekileyo sogqirha okanye isondlo sinokunciphisa ukusebenza kwezintso kwaye kubangele ukungonwabi kwesisu.

Ukongeza, ezinye iziphumo ezibi ezinokuvela ngokusetyenziswa okungalunganga kwesongezelelo, ngakumbi xa ungenako ukutya okwaneleyo, isiyezi, iicramps, ukonyuka koxinzelelo lwegazi, ukugcinwa kolwelo, ukudumba kwesisu kunye norhudo, umzekelo.

Ke, ukusetyenziswa kwesongezo se-creatine kufuneka kuboniswe ngugqirha okanye isazi sezondlo ngokwembali yezempilo yomntu, kwaye akusoloko kuboniswa kubantu abaneengxaki zezintso, isibindi okanye isifo seswekile, kuba kukho umngcipheko omkhulu weziphumo ezibi.