Ngaba indalo ikhuselekile, kwaye ngaba ineziphumo ebezingalindelekanga?

Umxholo

• Zithini iziphumo ezibi ezichaziweyo?
• Wenza Ntoni Emzimbeni Wakho?
• Ngaba ibangela ukuphelelwa ngamanzi emzimbeni okanye iicramps?
• Ngaba ibangela ukutyeba?
• Zichaphazela njani izintso zakho kunye nesibindi?
• Ngaba ibangela iingxaki zokuGaya ukutya?
• Inxibelelana njani nezinye iziyobisi?
• Ezinye iziphumo ezinokubakho
• Umgca osezantsi

I-Creatine yeyona nto inye inezongezelelo zentsebenzo yemidlalo ekhoyo.

Nangona kunjalo ngaphandle kwezibonelelo ezixhaswa ngophando, abanye abantu bayayiphepha i-creatine kuba boyika ukuba ayilunganga impilo.

Abanye bathi ibangela ukutyeba, ukucofa, kunye nokwetyisa, isibindi, okanye iingxaki zezintso.

Eli nqaku libonelela ngophononongo olusekwe kubungqina bokukhuseleka komdali kunye neziphumo ebezingalindelekanga.

Zithini iziphumo ezibi ezichaziweyo?

Kuxhomekeka ekubeni ubuza kubani, iziphumo ebezingalindelekanga eziphakanyisiweyo zokudala zinokubandakanya:

• Ukonakala kwezintso
• Umonakalo wesibindi
• Amatye eentso
• Ukutyeba kwakho
• Ukuqhawula
• Ukuphelelwa ngamanzi emzimbeni
• Iintlanzi zemisipha
• Iingxaki zokugaya
• Igumbi lesifo
• Ukuhlaziywa kweRhabdomyolysis

Ukongeza, abanye abantu ngokungalunganga bathi creatine yi-anabolic steroid, ukuba ayifanelekanga kwabasetyhini okanye abakwishumi elivisayo, okanye ukuba isetyenziswe kuphela ngabadlali bezemidlalo okanye abakhi bomzimba.

Ngaphandle kokushicilelwa okungalunganga, uMbutho waMazwe ngaMazwe weSondlo sezeMidlalo ujonga i-creatine njengekhuselekileyo, ugqiba kwelokuba yenye yezona zinto ziluncedo kwezemidlalo ezikhoyo ().

Abaphandi abakhokelayo abaye bafunda ukudala kwiminyaka emininzi baye bagqiba kwelokuba yenye yezona zinto zikhuselekileyo kwintengiso ().

Olunye uphononongo luvavanye abamakishi bempilo abangama-52 emva kokuba abathathi-nxaxheba bathathe izongezo zokudala iinyanga ezingama-21. Ayifumananga ziphumo zibi ().

I-Creatine ikwasetyenziselwa ukunyanga izifo ezahlukeneyo kunye neengxaki zempilo, kubandakanya ukuphazamiseka kwe-neuromuscular, concussions, isifo seswekile, kunye nokwehla kwemisipha (,,,).

Nangona amabango egcwele malunga neziphumo ebezingalindelekanga kunye nemicimbi yezokhuseleko, akukho namnye kuzo oxhaswa luphando.

Wenza Ntoni Emzimbeni Wakho?

I-creatine ifunyenwe emzimbeni wakho wonke, kunye ne-95% egcinwe kwimisipha yakho ().

Ifunyenwe kwinyama nakwintlanzi kwaye inokuveliswa ngokwendalo emzimbeni wakho kwiiamino acid ().

Nangona kunjalo, ukutya kwakho kunye nenqanaba lokuyilwa kwendalo ngokwesiqhelo akwenzeki ukuba kwandiswe iivenkile zemisipha zale khompawundi.

Iivenkile eziphakathi zimalunga ne-120 mmol / kg, kodwa i-creatine supplements inokuzinyusa ezi venkile ziye kuthi ga kwi-140-150 mmol / kg ().

Ngexesha lokuzilolonga ngamandla, indalo egciniweyo inceda izihlunu zakho zivelise amandla. Esi sesona sizathu siphambili sokuyila kuphucula ukusebenza komthambo ().

Nje ukuba ugcwalise iivenkile zemisipha yakho, nakuphi na ukugqwesa kuqhekeziwe kwi-creatinine, edityaniswa sisibindi sakho kwaye ikhutshiwe kumchamo wakho).

Malunga ne-95% yendalo emzimbeni wakho igcinwe kwiimisipha zakho. Apho, ibonelela ngokwanda kwamandla okuzivocavoca ngamandla.

Ngaba ibangela ukuphelelwa ngamanzi emzimbeni okanye iicramps?

Dala utshintshe umxholo wamanzi ogciniweyo womzimba wakho, uqhube amanzi ongezelelweyo kwiiseli zakho zemisipha ().

Le nyani inokuba semva kwithiyori yokuba ukudala kubangela ukomisa. Nangona kunjalo, olu tshintsho kumxholo wamanzi eselfowuni lincinci, kwaye akukho phando luxhasa amabango malunga nokuphelelwa ngamanzi emzimbeni.

Uphononongo lweminyaka emithathu lweembaleki zasekholejini lufumanise ukuba abo bathatha i-creatine babenamatyala ambalwa okuphelelwa ngamanzi emzimbeni, izihlunu zemithambo, okanye ukonzakala kwezihlunu kunabo bangazithathiyo. Baphose neeseshoni ezimbalwa ngenxa yokugula okanye yokwenzakala ().

Olunye uphononongo luvavanye ukusetyenziswa kwe-creatine ngexesha lokuzilolonga kwimozulu eshushu, enokuthi ikhawulezise ukunqunqa kunye nokoma. Ngexesha leseshoni yemizuzu engama-35 yokuhamba ngebhayisikile kwi-99 ° F (37 ° C) ubushushu, i-creatine ayinaziphumo zibi xa kuthelekiswa ne-placebo ().

Olunye uvavanyo ngovavanyo lwegazi aluqinisekisanga nantlukwano kumanqanaba e-hydration okanye e-electrolyte, adlala indima ebalulekileyo kwiimpawu zeemisipha ().

Olona phando luqinisekileyo luye lwenziwa kubantu abaphantsi kwe-hemodialysis, unyango olunokubangela ukuba kubekho izihlunu. Abaphandi baqaphele ukuba ukudala kuyinciphisile imeko yokuqunjelwa yi-60% ().

Ngokusekwe kubungqina obukhoyo ngoku, i-creatine ayibangeli ukuba uphelelwe ngamanzi emzimbeni okanye uqunjelwe. Ukuba ikhona into, inokuzikhusela kwezi meko.

Ngokuchasene nenkolelo edumileyo, i-creatine ayiwonyusi umngcipheko weekram kunye nokoma - kwaye, enyanisweni, unokunciphisa umngcipheko wale miqathango.

Ngaba ibangela ukutyeba?

Uphando luye lwacacisa kakuhle ukuba ukudala izongezo kubangela ukonyuka ngokukhawuleza kobunzima bomzimba.

Emva kweveki enye yedosi ephezulu yokulayisha (iigramu ezingama-20 / usuku), ubunzima bakho bonyuka ngeenxa ezi-2-6 zeepawundi (1-3 kg) ngenxa yokonyuka kwamanzi kwimisipha yakho,,).

Kwixesha elide, izifundo zibonisa ukuba ubunzima bomzimba bunokuqhubeka ukwanda ukuya kuthi ga kubungakanani bokubumba abasebenzisi kunakubasebenzisi abangabenziyo. Nangona kunjalo, ukutyeba ngenxa yokunyuka kokukhula kwezihlunu- hayi ukonyusa amanqatha omzimba ().

Kwiimbaleki ezininzi, izihlunu ezongezelelweyo zilungelelwaniso oluhle olunokuphucula ukusebenza kwezemidlalo. Njengokuba sesinye sezizathu eziphambili zokuba abantu bathathe indalo, akufuneki ukuba ithathelwe ingqalelo njengempembelelo yecala (,).

Ukunyuka kwemisipha kunokuba nezibonelelo kubantu abadala, abantu abatyebe kakhulu, kunye nabo banezifo ezithile (,,,,).

Ukutyeba kobunzima be-creatine kungenxa yokufumana amanqatha kodwa ukonyusa umxholo wamanzi ngaphakathi kwezihlunu zakho.

Zichaphazela njani izintso zakho kunye nesibindi?

I-creatine inokunyusa kancinci amanqanaba e-creatinine egazini lakho. I-Creatinine idla ngokulinganiswa ukufumanisa iingxaki zezintso okanye zesibindi.

Nangona kunjalo, inyani yokuba indalo inyusa amanqanaba e-creatinine ayithethi ukuba yenzakalisa isibindi sakho okanye izintso ().

Ukuza kuthi ga ngoku, akukho sifundo sokusetyenziswa kwendalo kubantu abaphilayo sinike ubungqina bokwenzakala kula malungu (,,,,,).

Uphononongo lwexesha elide lweembaleki zasekholejini alufumananga ziphumo zibi zinxulumene nomsebenzi wesibindi okanye wezintso. Olunye uphononongo lokulinganisa abamakishi bebhayoloji kumchamo alufumananga mahluko emva kokungena kokungenisa ().

Olunye lolona phando lude ukuza kuthi ga ngoku-oluhlala iminyaka emine-ngokufanayo kugqitywe ekubeni ukudala akunaziphumo zibi ().

Olunye uphononongo oludumileyo luhlala lukhankanywa kumajelo eendaba axele ngesifo sezintso kwindoda yesisindo somzimba eyongeze nge-creatine ().

Nangona kunjalo, eli cala linye alinabungqina baneleyo. Zininzi ezinye izinto, kubandakanya nezongezo ezongezelelweyo, nazo zazibandakanyekile (,).

Oko kwathethi, izongezo zokudala kufuneka zisondele ngononophelo ukuba unembali yesibindi okanye yezintso.

Uphando lwangoku lubonisa ukuba ukudala akubangeli iingxaki zesibindi okanye zezintso.

Ngaba ibangela iingxaki zokuGaya ukutya?

Njengoncedo oluninzi okanye amayeza, idosi egqithileyo inokubangela imicimbi yokugaya.

Kwisifundo esinye, idosi e-5 yeegram ekhuthazwayo ayibanga naziphi na iingxaki zokwetyisa, ngelixa i-10-gram yedosi inyuse umngcipheko wohudo ngama-37% ().

Ngesi sizathu, ukukhonza okucetyiswayo kusetelwe kwi-3-5 yeegram. Iprothokholi yokulayisha eyi-20-gram ikwahlulahlulwe yangamanqwanqwa amane eegram ezi-5 inye ngexesha losuku ().

Omnye umphandi okhokelayo uphonononge izifundo ezininzi kwaye wagqiba kwelokuba i-creatine ayizonyusi iingxaki zokugaya ukutya xa ithathwa ngeedosi ().

Nangona kunjalo, kunokwenzeka ukuba izongezo, izithako, okanye izinto ezingcolileyo eziveliswe ngexesha lokuveliswa kwemveliso yendalo kunokukhokelela kwimicimbi (,).

Kuyacetyiswa ke ukuba uthenge imveliso ethembekileyo, ekumgangatho ophezulu.

I-creatine ayonyusi imiba yokugaya ukutya xa kulandelwa idosi kunye nezikhokelo zokulayisha.

Inxibelelana njani nezinye iziyobisi?

Njengayo nayiphi na indlela yokutya okanye yerejimeni yokuncedisa, kungcono ukuxoxa ngezicwangciso zakho zokudala nogqirha okanye omnye ugqirha wezonyango ngaphambi kokuba uqale.

Unokuba unqwenela ukunqanda ukudala izongezo ukuba uthatha nawaphi na amayeza achaphazela isibindi okanye umsebenzi wezintso.

Amayeza anokusebenzisana nokudala kubandakanya i-cyclosporine, aminoglycosides, i-gentamicin, i-tobramycin, iziyobisi ezichasayo njenge-ibuprofen, kunye nezinye ezininzi ().

I-Creatine inokukunceda ukuphucula ukulawulwa kweswekile yegazi, ke ukuba usebenzisa iyeza elaziwayo elichaphazela iswekile yegazi, kuya kufuneka uxoxe ngokusetyenziswa kogqirha nogqirha ().

Kuya kufuneka unxibelelane nengcali yezonyango ukuba ukhulelwe, uncelisa, okanye unemeko enzulu, njengesifo sentliziyo okanye umhlaza.

Ukuyila kunokubangela iingxaki ukuba uthatha iintlobo ezithile zamayeza, kubandakanya amayeza achaphazela iswekile yegazi.

Ezinye iziphumo ezinokubakho

Abanye abantu bacebisa ukuba i-creatine ingakhokelela kwisifo sekhompiyutha, imeko eyenzeka xa uxinzelelo olugqithisileyo lusakha ngaphakathi kwendawo evaliweyo-ihlala ngaphakathi kwengalo okanye kwemisipha yomlenze.

Nangona olunye uphononongo lufumene ukonyuka koxinzelelo lwezihlunu ngeeyure ezimbini zoqeqesho lobushushu, kubangelwe ikakhulu bubushushu kunye nokuzilolonga okubangelwa kukuzilolonga- hayi ku-creatine ().

Abaphandi baphinde bagqiba ukuba uxinzelelo lwalulufutshane kwaye alubalulekanga.

Abanye bathi i-creatine supplements yandisa umngcipheko we-rhabdomyolysis, imeko apho i-muscle ihla kwaye ivuza iiprotheni kwigazi lakho. Nangona kunjalo, olu luvo aluxhaswanga nabuphi na ubungqina.

Intsomi yavela kuba isiphawuli egazini lakho esibizwa ngokuba yi-creatine kinase sanda nge-creatine supplements ().

Nangona kunjalo, oku kunyuka kancinci kwahluke mpela kumanani amakhulu e-creatine kinase ahambelana ne-rhabdomyolysis. Into enomdla kukuba, ezinye iingcali ziphakamisa ukuba ukudala kuyakhusela kule meko (,).

Abanye abantu bayabhidisa ukudala kunye ne-anabolic steroids, kodwa le yenye intsomi. I-Creatine yinto yendalo kunye neyomthetho efumaneka emzimbeni wakho nakukutya-njengenyama-ngaphandle kwekhonkco kwi-steroids ().

Okokugqibela, kukho imbono ephosakeleyo yokuba ukudala kuyilungele kuphela iimbaleki ezingamadoda, hayi abantu abadala, abafazi, okanye abantwana.Nangona kunjalo, akukho phando lubonisa ukuba ayifanelekanga kwiidosi ezicetyiswayo kwabasetyhini okanye kubantu abadala ().

Ngokungafaniyo nezona zinto zongezelelekileyo, i-creatine inikwe abantwana njengongenelelo ngoncedo lweemeko ezithile, ezinje ngengxaki yemithambo-luvo okanye ukulahleka kwemisipha.

Izifundo ezihlala ixesha elide kangangeminyaka emithathu azivelanga ziphumo zibi kubantwana (,,).

Uphando luqinisekisile ngokungaguquguqukiyo iprofayile yokhuseleko esemgangathweni. Akukho bungqina bokuba ibangela iimeko ezimbi njenge-rhabdomyolysis okanye i-compartment syndrome.

Umgca osezantsi

I-Creatine isetyenziselwe ngaphezulu kwekhulu leminyaka, kwaye ngaphezulu kwezifundo ezingama-500 zixhasa ukhuseleko nokusebenza kwayo.

Ikwabonelela ngezibonelelo ezininzi kwimisipha kunye nokusebenza, inokuphucula amanqaku empilo, kwaye iyasetyenziswa kuseto lonyango ukunceda ukunyanga izifo ezahlukeneyo (,,).

Ekupheleni kosuku, i-creatine yenye yezona zinto zixabisekileyo, ezona zisebenzayo, kunye nezona zikhuselekileyo zifumanekayo.