Idan ka ji kalmar creatine, za ka yi tunanin wani ƙarin magani da masu gina jiki ke amfani da shi a wurin motsa jiki, ko ba haka ba? Eh, akwai gaskiya a cikin wannan labarin. Amma shin ka san cewa creatine yana da matuƙar muhimmanci ga lafiyar kwakwalwarka, da kuma ba wa tsokoki ƙarfi? Wannan sirri ne da ba mutane da yawa suka sani ba. Don haka bari mu yi magana dalla-dalla a yau.
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Menene ainihin Creatine? Ta yaya yake da mahimmanci ga jiki?
A taƙaice dai, creatine wani sinadari ne da ake samarwa a jikinmu har zuwa wani lokaci, kuma ana samunsa a cikin abinci kamar nama da kifi. Babban aikinsa shi ne taimakawa wajen samar da ATP (Adenosine Triphosphate) , babban sinadarin mai da ke samar da makamashi ga ƙwayoyin jikinmu.
Ka yi tunani a kai, idan ka ɗaga nauyi, ka hau matakala, ko kuma kawai ka yi tafiya a kan titi, tsokokinka suna buƙatar kuzari. Wannan kuzarin ya fito ne daga wani molecule mai suna ATP. Kamar mota tana buƙatar fetur don ta yi aiki.
Amma abin mamaki, kwakwalwarmu tana amfani da ATP mai yawa fiye da tsokoki . A gaskiya ma, kwakwalwarmu tana amfani da kashi ɗaya bisa huɗu (25%) na jimlar kuzarin ATP da jikinmu ke samarwa! Miliyoyin ƙwayoyin kwakwalwa suna sadarwa da juna, suna tunani, kuma suna tunawa, waɗanda duk suna buƙatar babban adadin kuzari.
Wani mai bincike daga Jamus ya yi bayani mai kyau game da wannan:
"Creatine kamar 'mai ne.' Idan kwakwalwa ta yi amfani da makamashi da yawa kuma tankin makamashin babu komai a ciki, creatine yana taimakawa wajen cika shi da sauri."
Menene amfanin creatine ga lafiyar kwakwalwa?
Bincike kan alaƙar da ke tsakanin creatine da lafiyar kwakwalwa har yanzu tana matakin farko, amma abin da aka gano zuwa yanzu yana da matuƙar kyau.
- Inganta ƙwaƙwalwar ajiya da ƙwarewar tunani: Wasu bincike sun nuna cewa shan kari na creatine na iya inganta ƙwaƙwalwar ajiya da saurin tunani na ɗan gajeren lokaci, musamman ga masu cin ganyayyaki da tsofaffi.
- Rage illolin rashin barci: Wannan abu ne da ke da muhimmanci ga mutane da yawa. Ka yi tunani a kai, idan muka yi karatu don jarrabawa ko muka yi aiki da daddare, dole ne mu yi barci. Shin kwakwalwa ba ta da ƙarfi sosai washegari? A wani bincike, lokacin da aka ba wa mutanen da suka yi barci har sai wayewar gari creatine, aikin kwakwalwarsu (hankali, yanke shawara) ya fi waɗanda ba su yi ba.
- Rage damuwa da baƙin ciki: Wasu bincike sun nuna cewa creatine na iya taimakawa ta hanyar ƙara yawan kuzarin kwakwalwa.Zai iya taimakawa wajen rage alamun damuwa.
- Haɓaka murmurewa daga raunin kwakwalwa/rashin ƙarfi: Idan 'yan wasa suka ji rauni a kai, matakan creatine a cikin kwakwalwa suna raguwa. Ana kyautata zaton cewa ƙarin creatine na iya taimakawa wajen sake cika ƙwayoyin kwakwalwa da kuma hanzarta murmurewa.
Amma yana da muhimmanci a tuna da wannan: Wannan binciken har yanzu yana kan matakin farko. Don haka ba zai yiwu a ce waɗannan sakamakon sun tabbata 100% ba. Ana buƙatar ƙarin bincike na dogon lokaci don tabbatar da waɗannan binciken da gaske.
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Check Availability →To, wa ke son amfani da Creatine?
Dangane da bayanan da ake da su a yanzu, babu wani shawarar likita da ya kamata kowa ya sha creatine . Duk da haka, wasu takamaiman ƙungiyoyi na iya amfana da shi sosai.
| Rukuni | Me yasa zasu iya zama da amfani? |
|---|---|
| Tsofaffi | Tunda matakan creatine suna raguwa a jiki yayin da muke tsufa, wannan zai iya taimakawa wajen aikin kwakwalwa da ƙarfin tsoka. |
| Masu Cin Ganyayyaki/Masu Cin Ganyayyaki | Saboda ana samun creatine ne galibi daga nama da kifi, masu cin ganyayyaki galibi suna da ƙarancin matakan creatine, don haka shan ƙarin magani na iya zama mafi amfani. |
| Mutane da ke yawan tafiya a lokacin barci | Zai iya taimakawa wajen rage matsin lamba da ke kan kwakwalwa sakamakon rashin barci, kamar ɗaliban likitanci, matukan jirgi, da jami'an tsaro. |
| 'Yan wasa na fuskantar barazanar raunin kai | Waɗanda ke buga wasanni kamar rugby da dambe za su iya taimakawa kwakwalwa ta murmure bayan hatsari. |
Amma, a cewar wani masanin abinci mai gina jiki a Asibitin Cleveland, lokaci ya yi da za a ba da shawara cewa babba mai lafiya ya fara amfani da shi don "kare kwakwalwarsa." Binciken bai wanzu ba tukuna.
Idan ka sha creatine, ta yaya za ka sha?
Yawan da nau'in
Yawancin bincike sun ba da shawarar a sha gram 3-5 a kowace rana . Mutane da yawa suna tunanin cewa lokacin fara amfani da creatine, suna buƙatar babban adadin 'nauyi' na gram 20 a kowace rana. Amma ba kamar tsoka ba, ba shi da mahimmanci ga lafiyar kwakwalwa. Ya fi kyau a yi amfani da gram 3-5 a kowace rana akai-akai, akai-akai.
Daga cikin dukkan nau'ikan creatine da ake sayarwa a kasuwa, Creatine Monohydrate shine wanda aka fi bincike kuma ya nuna mafi kyawun sakamako . Saboda haka, idan kuna da zaɓi, yana da kyau ku zaɓi wannan nau'in.
Ba za ka iya samun isasshen abinci kai kaɗai ba?
Amsar a takaice ita ce, a'a . Jikinka yana samar da wasu daga cikinsu, kuma kana samun su ne daga nama da kifi. Amma ka yi tunani a kai, ko da mutumin da ya saba cin nama ya ci kusan fam ɗaya na nama, zai sami ƙaramin adadin kawai, kimanin gram 1-2 na creatine. Don haka don cimma burin gram 3-5 a kowace rana, dole ne ka sha shi a matsayin kari.
Shin yana da lafiya a yi amfani da creatine? Akwai wasu illoli?
Creatine yana ɗaya daga cikin abincin da aka fi bincike kuma aka san shi da aminci a duniya. Ga wanda ke da kodan lafiya, shan maganin da aka ba da shawarar (gram 3-5 a kowace rana) gabaɗaya yana da aminci.
Amma, ya kamata ka yi taka tsantsan sosai game da wannan:
Idan kana da ciwon koda na yau da kullun ko kuma ciwon hanta, ya kamata ka guji amfani da creatine gaba ɗaya. Wannan saboda kodan suna tace sharar da ke samuwa lokacin da creatine ya lalace a jiki. Wannan na iya ƙara wa kodan da suka riga suka raunana nauyi.
Saboda haka, kada ku fara amfani da waɗannan ba tare da shawarar likita ba saboda kowane dalili.
Ƙananan illolin illa
Wasu mutane na iya fuskantar kumburi, tashin zuciya, ciwon ciki, da gudawa, musamman lokacin shan manyan allurai kamar yadda aka ambata a sama. Waɗannan ba kasafai ake samun su ba idan ana shan ƙananan allurai, yawanci gram 3-5 a rana.
Saƙon Ɗauka Gida
- Creatine wani muhimmin man fetur ne wanda ke samar da makamashi ba kawai ga tsokoki ba, har ma ga ƙwayoyin kwakwalwa.
- Binciken farko ya nuna cewa creatine na iya samun fa'idodi ga abubuwa kamar ƙwaƙwalwa da rage tasirin rashin barci, amma ana buƙatar ƙarin bincike don tabbatar da waɗannan.
- Shawarar da aka bayar ita ce gram 3-5 na Creatine Monohydrate kowace rana. Ba lallai ba ne a sha 'kashi mai nauyin nauyi'.
- Mafi mahimmanci: Kada a yi amfani da creatine idan kuna da wata cuta ta koda ko hanta.
- Kafin amfani da duk wani sabon kari, tabbatar da yin magana da likitanka don neman shawara, musamman idan kana shan magani don wasu matsalolin lafiya.
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