Kodi Creatine ndi ya omanga thupi okha? Ayi, ilinso ndi ubwino pa ubongo wanu! (Creatine for Brain Health)

Mukamva mawu akuti creatine, mumaganiza za chowonjezera chomwe chimagwiritsidwa ntchito ndi omanga thupi ku malo ochitira masewera olimbitsa thupi, sichoncho? Inde, pali zoona zake pankhani imeneyi. Koma kodi mumadziwa kuti creatine ndi yofunika kwambiri pakugwira ntchito bwino kwa ubongo wanu, komanso kupatsa mphamvu minofu yanu? Ichi ndi chinsinsi chomwe anthu ambiri sadziwa. Tiyeni tikambirane mwatsatanetsatane komanso lero.

Kodi Creatine ndi chiyani kwenikweni? Kodi ndi yofunika bwanji pa thupi?

Mwachidule, creatine ndi mankhwala omwe amapangidwa m'thupi lathu mpaka pamlingo winawake, komanso amapezeka muzakudya monga nyama ndi nsomba. Ntchito yake yayikulu ndikuthandizira kupanga ATP (Adenosine Triphosphate) , molekyulu yayikulu yamafuta yomwe imapereka mphamvu ku maselo a thupi lathu.

Taganizirani izi, mukanyamula katundu wolemera, kukwera masitepe, kapena kungoyenda mumsewu, minofu yanu imafuna mphamvu. Mphamvu imeneyi imachokera ku molekyu yotchedwa ATP. Zili ngati galimoto imafuna mafuta kuti iziyenda.

Koma modabwitsa, ubongo wathu umagwiritsa ntchito ATP yochuluka kwambiri kuposa minofu yathu. Ndipotu, ubongo wathu umagwiritsa ntchito kotala (25%) la mphamvu yonse ya ATP yomwe thupi lathu limapanga! Maselo mamiliyoni ambiri a ubongo amalankhulana, amaganiza, ndipo amakumbukira, zonse zomwe zimafuna mphamvu zambiri.

Wofufuza wina wochokera ku Germany akufotokoza bwino izi:

Kodi ubwino wa creatine ndi wotani pa thanzi la ubongo?

Kafukufuku wokhudza ubale pakati pa creatine ndi thanzi la ubongo akadali pachiyambi, koma zomwe zapezeka mpaka pano ndizopatsa chiyembekezo.

• Kukulitsa luso lokumbukira ndi kuganiza: Kafukufuku wina wasonyeza kuti kumwa mankhwala owonjezera a creatine kungathandize kukumbukira kwakanthawi kochepa komanso liwiro la kuganiza, makamaka mwa anthu osadya nyama ndi okalamba.

• Kuchepetsa zotsatira za kusowa tulo: Ichi ndi chinthu chofunikira kwa anthu ambiri. Taganizirani izi, tikamaphunzira mayeso kapena kugwira ntchito usiku kwambiri, timayenera kugona. Kodi ubongo sugwira ntchito kwambiri tsiku lotsatira? Mu kafukufuku wina, pamene anthu omwe amagona mpaka mbandakucha anapatsidwa creatine, ntchito ya ubongo wawo (chidwi, kupanga zisankho) inali yabwino kuposa omwe sanachite.

• Kuchepetsa kupsinjika maganizo ndi kuvutika maganizo: Kafukufuku wina akusonyeza kuti creatine ingathandize powonjezera mphamvu za ubongo.Zingathandize pang'ono kuchepetsa zizindikiro za kuvutika maganizo.

• Fulumizani kuchira pambuyo pa kuvulala kwa ubongo/kugwedezeka: Othamanga akavulala mutu, kuchuluka kwa creatine muubongo kumatsika. Amakhulupirira kuti zowonjezera za creatine zingathandize kubwezeretsanso maselo a ubongo ndikufulumizitsa njira yochira.

Koma ndikofunikira kukumbukira izi: Kafukufukuyu akadali pachiyambi. Chifukwa chake sizingatheke kunena kuti zotsatira izi ndi zotsimikizika 100%. Kafukufuku wa nthawi yayitali akufunika kuti atsimikizire zomwe zapezekazi motsimikizika.

Ndiye ndani akufuna kugwiritsa ntchito Creatine?

Kutengera ndi zomwe zapezeka pano, palibe malangizo azachipatala oti aliyense ayenera kumwa creatine . Komabe, magulu enaake angapindule kwambiri ndi mankhwalawa.

Koma, malinga ndi katswiri wazakudya zamasewera ku Cleveland Clinic, ndi koyambirira kwambiri kunena kuti munthu wamkulu wathanzi ayenera kuyamba kugwiritsa ntchito mankhwalawa kuti "ateteze ubongo wake." Kafukufukuyu sanapezekebe.

Ngati mutenga creatine, mumamwa bwanji?

Mlingo ndi mtundu wake

Kafukufuku wambiri amalimbikitsa magalamu 3-5 patsiku . Anthu ambiri amaganiza kuti akayamba kugwiritsa ntchito creatine, amafunika 'kukweza' magalamu 20 patsiku. Koma mosiyana ndi minofu, sikofunikira pa thanzi la ubongo. Ndi bwino kugwiritsa ntchito magalamu 3-5 patsiku mosalekeza, mosalekeza.

Pa mitundu yonse ya creatine yomwe ilipo pamsika, Creatine Monohydrate ndiyo yafufuzidwa kwambiri ndipo yawonetsa zotsatira zabwino kwambiri. Chifukwa chake, ngati muli ndi chisankho, ndi bwino kusankha mtundu uwu.

Kodi simungakwanire chakudya chokha?

Yankho lalifupi ndilakuti, ayi . Thupi lanu limapanga zina mwa izo, ndipo mumapeza kuchokera ku nyama ndi nsomba. Koma taganizirani izi, ngakhale munthu amene amadya nyama atadya pafupifupi paundi imodzi ya nyama, amapeza pang'ono chabe, pafupifupi magalamu 1-2 a creatine. Choncho kuti mukwaniritse cholinga cha magalamu 3-5 patsiku, muyenera kumwa ngati chowonjezera.

Kodi kugwiritsa ntchito creatine ndikotetezeka? Kodi pali zotsatirapo zilizonse zoyipa?

Creatine ndi imodzi mwa zakudya zowonjezera zotetezeka zomwe zafufuzidwa kwambiri komanso zodziwika bwino padziko lonse lapansi. Kwa munthu amene ali ndi impso zathanzi, kumwa mlingo woyenera (magalamu 3-5 patsiku) nthawi zambiri kumakhala kotetezeka.

Koma, muyenera kusamala kwambiri pa izi:

Choncho, musayambe kugwiritsa ntchito izi popanda upangiri wa dokotala pazifukwa zilizonse.

Zotsatirapo zazing'ono

Anthu ena amatha kudzimbidwa, nseru, kupweteka m'mimba, komanso kutsegula m'mimba, makamaka akamamwa mankhwala ambiri monga 'dose yokweza' yomwe yatchulidwa pamwambapa. Izi sizimachitika kawirikawiri akamamwa mankhwala ochepa, nthawi zambiri magalamu 3-5 patsiku.