Ina rongo koe i te kupu creatine, ka whakaaro koe ki tētahi tāpiringa e whakamahia ana e ngā kaiwhakaora tinana i te whare takaro tinana, tika? Ae, he pono tērā kōrero. Engari i mōhio koe he mea nui hoki te creatine mō te mahi hauora o tō roro, me te whakapakari hoki i ō uaua? He mea ngaro tēnei kāore i te mōhiotia e te tini o te tangata. Nō reira, me kōrero tātou mō tēnei mea i tēnei rā.
He aha tonu te Creatine? He aha tōna hiranga mō te tinana?
He whakarāpopototanga noa iho, he matū te creatine e hangaia ana i roto i ō tātou tinana, ā, e kitea ana hoki i roto i ngā kai pēnei i te mīti me te ika. Ko tana mahi matua he āwhina i te hanga ATP (Adenosine Triphosphate) , te ngota wahie matua e whakarato ana i te pūngao ki ngā pūtau o tō tātou tinana.
Whakaarohia, ina hiki koe i tētahi taumaha, ina piki koe i tētahi arawhata, ina hikoi noa rānei i te tiriti, me whai pūngao ō uaua. I ahu mai tēnei pūngao i tētahi ngota e kiia nei ko te ATP. He rite ki te hiahia o tētahi motuka ki te penehīni hei oma.
Engari he mea miharo, he nui ake te nui o te ATP e whakamahia ana e tō tātou roro i ō tātou uaua . Inaa, e whakamahia ana e tō tātou roro te hauwhā (25%) o te pūngao ATP katoa e whakaputaina ana e tō tātou tinana! E miriona ngā pūtau roro e kōrero ana tetahi ki tetahi, e whakaaro ana, e mahara ana, ā, e hiahiatia ana he nui te pūngao.
He whakamārama ataahua tēnei nā tētahi kairangahau nō Tiamana:
"He rite te Creatine ki te 'wahie'. Ina nui rawa te kaha e whakamahia ana e te roro, ā, kua kore te tāke kaha, ka āwhina te creatine ki te whakakī tere i te tāke."
He aha ngā painga o te creatine mō te hauora o te roro?
Kei te tīmatanga tonu te rangahau mō te whanaungatanga i waenga i te creatine me te hauora o te roro , engari he tino whai hua ngā mea kua kitea tae noa mai ki tēnei wā.
- Te whakapai ake i te mahara me ngā pūkenga whakaaro: Kua whakaatuhia e ētahi rangahau ka taea e te tango i ngā tāpiringa creatine te whakapai ake i te mahara poto me te tere whakaaro, inā koa i roto i te hunga kaiwhenua me te hunga kaumātua.
- Te whakaiti i ngā pānga o te kore moe: He mea nui tēnei ki te tini o te tangata. Whakaarohia, ina ako tātou mō tētahi whakamātautau, ina mahi rānei i te pō, me moe tātou. Kāore ianei te roro e tino kaha ana i te aonga ake? I roto i tētahi rangahau, i te wā i hoatu ai he creatine ki te hunga i moe tae noa ki te ata, he pai ake te mahi a ō rātou roro (te aro, te whakatau) i te hunga kāore i tango.
- Te whakaiti i te ahotea me te pouri: E kī ana ētahi rangahau ka āwhina pea te creatine mā te whakanui ake i ngā taumata pūngao o te roro.Tērā pea ka āwhina i te whakaiti i ngā tohu o te pouri, tae noa ki tētahi taumata.
- Whakateretere ake te ora mai i te whara o te upoko/whara o te roro: Ina whara te upoko o ngā kaitākaro, ka heke te nui o te creatine i roto i te roro. E whakaponohia ana ka taea e ngā tāpiringa creatine te āwhina ki te whakakī anō i ngā pūtau roro me te tere ake i te tukanga whakaora.
Engari he mea nui kia maumahara ki tēnei: Kei ngā wāhanga tīmatanga tonu tēnei rangahau. Nō reira, kāore anō kia taea te kī he tino pono ēnei hua. Me nui ake ngā rangahau mō te wā roa hei whakaū i ēnei kitenga.
Nā wai rā e hiahia ana ki te whakamahi i te Creatine?
E ai ki ngā raraunga o nāianei, kāore he taunakitanga hauora e tika ana kia tangohia e te katoa te creatine . Heoi anō, tera pea ētahi rōpū motuhake e whai hua nui ake ana i tēnei.
| Rōpū | He aha pea ēnei e whai hua ai? |
|---|---|
| Ngā kaumātua | I te mea ka heke noa ngā taumata creatine i roto i te tinana i a tātou e pakeke haere ana, ka āwhina tēnei i te mahi a te roro me te kaha o ngā uaua. |
| Ngā Kaiwhenua/Ngā Kaiwhenua | Nā te mea ko te nuinga o te creatine e ahu mai ana i te mīti me te ika, he iti ake ngā taumata creatine o te hunga kaiwhenua, nō reira he pai ake pea te tango i tētahi tāpiringa kai. |
| Ngā tāngata e hikoi pinepine ana i te moe | Ka taea e ia te āwhina ki te whakaiti i te pēhanga ki te roro e hua mai ana i te kore moe, pērā i ngā ākonga hauora, ngā pailate, me ngā kaimahi haumarutanga. |
| Ngā kaitākaro e mōrearea ana ki ngā whara o te upoko | Ka taea e te hunga e tākaro ana i ngā hākinakina pēnei i te whutupōro me te mekemeke te āwhina i te roro kia ora ake i muri i tētahi aituā. |
Engari, e ai ki tētahi tohunga kai hākinakina i te Cleveland Clinic, he wawe rawa ki te kī me tīmata te pakeke hauora ki te whakamahi i tēnei hei "tiaki i ō rātou roro." Kāore anō kia tae mai ngā rangahau.
Mena ka tangohia e koe te creatine, me pēhea te tango?
Te inenga me te momo
Ko te nuinga o ngā rangahau e taunaki ana kia 3-5 karamu ia rā . He tokomaha te hunga e whakaaro ana, ina tīmata ana ki te whakamahi i te creatine, me nui te 'horopeta uta' o te 20 karamu ia rā. Engari, kāore i rite ki te uaua, ehara i te mea nui mō te hauora o te roro. He pai ake te whakamahi i te 3-5 karamu ia rā tonu, tonu.
O ngā momo creatine katoa kei te mākete, ko te Creatine Monohydrate te mea i rangahauhia rawatia, ā, kua whakaatuhia ngā hua pai rawa atu. Nō reira, ki te mea he kōwhiringa tāu, he mea whakaaro nui te whiriwhiri i tēnei momo.
Kāore e ranea ana i te kai anake?
Ko te whakautu poto, kāore . Ka hangaia e tō tinana tētahi wāhanga o taua mea, ā, ka riro mai i a koe i te mīti me te ika. Engari whakaarohia, ahakoa ka kai te tangata kua taunga ki te kai mīti i te pauna mīti, he iti noa iho te nui ka riro i a ia, tata ki te 1-2 karamu o te creatine. Nō reira, kia eke ki te whāinga o te 3-5 karamu ia rā, me tango e koe hei tāpiringa.
He haumaru te whakamahi i te creatine? He pānga taha anō kei reira?
Ko te Creatine tētahi o ngā tāpiringa kai haumaru kua rangahaua, kua mōhiotia hoki o te ao. Mō te tangata hauora ō rātou whatukuhu, he haumaru te tango i te horopeta kua tūtohutia (3-5 karamu ia rā).
Engari, me tino tupato koe ki tēnei:
Mena he mate tākihi mau tonu tōu, he mate ate rānei, me karo katoa te whakamahi i te creatine. Nā te mea ka tātarihia e ngā tākihi ngā para e puta mai ana i te wā e pakaru ai te creatine i roto i te tinana. Ka taea e tēnei te tāpiri atu i te taumahatanga ki ngā tākihi kua ngoikore kē.
Nō reira, kaua e tīmata ki te whakamahi i ēnei me te kore he tohutohu hauora mō tētahi take.
Ngā pānga taha iti
Tērā pea ka pāngia ētahi tāngata e te pupuhi, te whakapairuaki, te mamae o te puku, me te mate korere, inā koa ka tangohia he horopeta nui pērā i te 'horopeta uta' kua whakahuatia ake nei. He tino onge ēnei ina tangohia he horopeta iti, ko te tikanga he 3-5 karamu ia rā.
Karere Tangohia ki te Kāinga
- He wahie nui te Creatine e whakarato ana i te pūngao ehara i te mea ki ngā uaua anake, engari ki ngā pūtau roro hoki.
- E ai ki ngā rangahau tōmua, tera pea he painga o te creatine mō ngā mea pēnei i te mahara me te whakaiti i ngā pānga o te kore moe, engari me nui ake ngā rangahau hei whakaū i ēnei.
- Ko te horopeta e taunakitia ana ko te 3-5 karamu o te Creatine Monohydrate ia rā. Kāore e hiahiatia te tango i tētahi 'horopeta uta'.
- Ko te mea nui: Kaua e whakamahi i te creatine mēnā he mate tākihi, he mate ate rānei tōu.
- I mua i te whakamahinga o tētahi tāpiringa hou, me kōrero koe ki tō tākuta mō ētahi tohutohu, inā koa mēnā kei te tango rongoā koe mō ētahi atu mate hauora.
💬 Comments (0)
Kaore ano kia tukuna he korero. Tāpirihia to korero ki konei mo te wa tuatahi.
Tāpirihia to korero