Tiyeni tidziwe zomwe aliyense akunena ku malo ochitira masewera olimbitsa thupi, Creatine! (Creatine)

Ngati mupita ku gym kapena kusewera masewera, dzina lakuti 'Creatine' mwina ndi lodziwika bwino kwa inu. Mwina mwawonapo anzanu akumwa chakumwa chachilendo kuchokera ku shaker yayikulu. Nthawi zambiri, ikhoza kukhala Creatine. Chifukwa chake mukawona izi, mungakhalenso mukudabwa kuti, "Kodi Creatine ndi chiyani kwenikweni? Nchiyani chimachitika m'thupi mukamwa? Kodi ndi yotetezeka kwenikweni? Ndiyeneranso kumwa?". Ndicho chimene tiyankha m'nkhaniyi lero. Sitibisa chilichonse chokhudza izi, koma tidzangolankhula za zabwino ndi zoyipa.

Mwachidule, kodi Creatine ndi chiyani?

Ngati mukuganiza kuti Creatine ndi mtundu wina wa mankhwala opangidwa, mungakhale mukulakwitsa. Creatine ndi chinthu chofunikira chomwe chimapangidwa mwachilengedwe m'matupi athu ndipo chimapatsa mphamvu minofu yathu. Ganizirani minofu yanu ngati injini m'galimoto. Injini iyi imafuna mafuta kuti igwire ntchito, sichoncho? Monga momwe zilili, Creatine ndi mafuta achilengedwe omwe amathandiza minofu yathu kugwira ntchito mwachangu komanso moyenera. Mphamvu yachangu iyi ndi yofunika kwambiri panthawi yochita masewera olimbitsa thupi kwambiri, monga kunyamula zolemera kapena kuthamanga mofulumira.

Pafupifupi theka la creatine yomwe matupi athu amafunikira (magalamu 1-2 patsiku) imachokera ku chakudya chomwe timadya. Gawo lina limapangidwa ndi chiwindi chathu, impso, ndi kapamba. 95% ya creatine yomwe imapangidwa mwanjira imeneyi imasungidwa m'minofu yathu. Yotsalayo imapita ku minofu ina, monga mtima ndi ubongo.

Komabe, kuwonjezera pa zinthu zachilengedwe izi, Creatine imapezekanso ngati zowonjezera masiku ano. Anthu ambiri, makamaka othamanga ndi ochita masewera olimbitsa thupi, amagwiritsa ntchito zowonjezerazi kuti awonjezere magwiridwe antchito awo. Zimabwera m'njira zosiyanasiyana:

• Monga ufa
• Monga mapiritsi
• Monga makapisozi
• Monga zakumwa
• Monga mipiringidzo yamphamvu

Kodi kumwa creatine ngati chowonjezera ndi kwabwino m'thupi? Kodi ndikotetezeka?

Funso lalikulu lomwe anthu ambiri ali nalo ndi ili. Yankho lalifupi ndilakuti kafukufuku wasonyeza kuti creatine ndi yotetezeka kwa anthu ambiri athanzi, pa mlingo woyenera. Koma sizili zofanana kwa aliyense. Mwina sizingakhale zabwino kwa anthu ena.

Anthu omwe ali ndi matenda otsatirawa ayenera kusamala kwambiri potenga creatine, chifukwa kafukufuku wokwanira wokhudza chitetezo chake mwa anthu awa sanachitike.

• Amayi oyembekezera kapena oyamwitsa: Sikoyenera kumwa mankhwala ena aliwonse owonjezera popanda upangiri wa dokotala panthawiyi, chifukwa angakhudze mwana.
• Anthu Odwala Matenda a Shuga: Creatine ikhoza kukhudza kuchuluka kwa shuga m'magazi, choncho ndikofunikira kuti odwala matenda a shuga akafunse upangiri kwa dokotala.
• Anthu Odwala Matenda a Impso: Impso zimachotsa zinyalala m'thupi chifukwa cha kuwonongeka kwa creatine. Ngati muli kale ndi mavuto a impso, kumwa creatine kungapangitse kuti vutoli liwonjezeke.
• Anthu omwe ali ndi matenda a chiwindi: Anthu awa ayeneranso kusamala chifukwa pakhoza kukhala zotsatirapo zina pa ntchito ya chiwindi.
• Anthu omwe ali ndi vuto la bipolar: Kafukufuku wina wasonyeza kuti creatine ingawonjezere chiopsezo cha mania mwa odwalawa.

Kodi kumwa creatine kumakulitsadi minofu?

Ili ndi funso lomwe anthu ambiri amafunsa. Yankho ndi lakuti, inde, koma pali zinthu zina. Kungomwa Creatine sikumanga minofu. Ganizirani Creatine ngati njerwa. Khoma silimangika ndi njerwa, limafuna wantchito. Mofananamo, ndi Creatine, muyenera kuchita masewera olimbitsa thupi monga kunyamula zolemera.

Kafukufuku wasonyeza momveka bwino kuti achinyamata azaka zapakati pa 18 ndi 30 akamamwa creatine pamene akuchita masewera olimbitsa thupi nthawi zonse, minofu imakula mofulumira komanso bwino kuposa omwe samwa creatine. Komabe, palibe kafukufuku wokwanira wosonyeza momwe izi zimakhudzira anthu azaka zopitilira 65 kapena omwe ali ndi matenda omwe amakhudza minofu.

Nchifukwa chiyani anthu ambiri, makamaka othamanga, amagwiritsa ntchito Creatine?

Creatine imagwiritsidwa ntchito ndi aliyense kuyambira osaphunzira mpaka othamanga apamwamba padziko lonse lapansi. Chifukwa chachikulu cha izi ndi "mphamvu yofulumira" yomwe creatine imapereka. Izi zikutanthauza kuti mutha kunyamula zolemera zolemera, kuchita ma reps owonjezera, kapena kuthamanga mwachangu pang'ono. Izi zimathandizira magwiridwe antchito anu onse.

Creatine ndi yotchuka kwambiri pakati pa anthu omwe amasewera masewera omwe amafuna mphamvu ndi liwiro, monga:

• Kumanga thupi
• Kunyamula zolemera
• Mpira
• Hoki
• Kulimbana
• Kuthamanga mofulumira

Koma ubwino wa creatine sumangokhala pa minofu yokha. Kafukufuku wapeza kuti creatine ingathandizenso pakugwira ntchito kwa ubongo mwa anthu azaka zopitilira 60. Chifukwa cha izi ndikuti ubongo wathu umafunikanso mphamvu zambiri kuti ugwire ntchito. Chifukwa chake,

• Kukumbukira kwa kanthawi kochepa kungawongoleredwe.
• Luso lolingalira lingakulitsidwe.
• Chitetezo cha mitsempha chingathandizenso kuteteza maselo amitsempha kuti asawonongeke.

Kodi creatine imagwira ntchito bwanji m'thupi?

Chabwino, tsopano tiyeni tikambirane za sayansi pang'ono. Koma musadandaule, ndifotokoza izi m'njira yosavuta yomwe mungamvetse.

1. ATP, ndalama ya mphamvu: Tangoganizani kuti maselo m'thupi lathu amafunikira mphamvu kuti agwire ntchito. Mphamvu imeneyi imachokera ku molekyu yotchedwa ATP (Adenosine Triphosphate) . Monga momwe timagwiritsira ntchito ma rupee kugula katundu m'dziko lathu, ATP ndi 'ndalama ya mphamvu' yomwe maselo amagwiritsa ntchito pogwira ntchito yawo. Mukanyamula cholemera, ATP iyi imagwiritsidwa ntchito ndipo mphamvu imatulutsidwa.

2. Udindo wa Creatine: Mukachita masewera olimbitsa thupi kwambiri, ATP iyi imatha msanga kwambiri. Pakangopita masekondi ochepa. Kenako mumamva kutopa. Apa ndi pomwe Creatine imakuthandizani. Creatine, yomwe imasungidwa m'minofu, imasinthidwa kukhala chinthu chotchedwa Phosphocreatine . Phosphocreatine iyi imatha kupanga ATP yatsopano mwachangu. Izi zikutanthauza kuti minofu yanu imapitilizabe kupeza mphamvu zomwe ikufunika kuti igwire ntchito kwa nthawi yayitali osatopa.

Mwachidule, creatine ili ngati banki yamagetsi ya minofu yanu. Batire yayikulu (ATP) ikachepa, banki yamagetsi iyi imayichajitsa mwachangu.

Kuwonjezera pa mphamvu imeneyi, Creatine ili ndi maubwino ena angapo:

• Kubwezeretsa Minofu: Mukamachita masewera olimbitsa thupi, minofu yanu imang'ambika pang'ono. Minofu yanu ikakonzedwa, minofu yanu imakhala yolimba. Creatine imafulumizitsa kukonza kumeneku.
• Kumawonjezera Mahomoni a Anabolic: Creatine imathandiza kukweza kuchuluka kwa mahomoni monga insulin ndi human growth hormone (hGH), zomwe zimathandiza kukula kwa thupi ndi kukonzanso minofu.
• Kuchuluka kwa madzi m'maselo: Creatine imakoka madzi m'maselo a minofu , zomwe zimapangitsa minofu kuoneka yayikulu komanso kuchepetsa chiopsezo cha kusowa madzi m'thupi komanso kupweteka m'mimba.

Kodi ubwino ndi kuipa kwa creatine ndi chiyani?

Monga china chilichonse, creatine ili ndi ubwino wake komanso kuthekera kobweretsa zotsatirapo zina. Tiyeni tiwone zonse ziwiri.

Kodi chimachitika ndi chiyani ngati musiya kumwa creatine?

Ngati musiya kumwa creatine, kuchuluka kwa creatine komwe kumasungidwa m'thupi lanu kudzachepa pang'onopang'ono kufika pamlingo wabwinobwino mkati mwa milungu ingapo. Thupi lanu lidzapitiriza kupanga creatine mwachilengedwe. Komabe, mutha kukumana ndi izi:

• Mungamve kutopa pang'ono.
• Mphamvu zomwe zinalipo kale panthawi yochita masewera olimbitsa thupi zitha kuchepa pang'ono.
• Madzi omwe asungidwa mu minofu akachotsedwa, kulemera kwake kungachepe pang'ono ndipo mawonekedwe a minofuyo angachepe pang'ono.
• Komabe, ngati mupitiriza kuchita masewera olimbitsa thupi bwino, mutha kusunga mphamvu ndi minofu yomwe mumapeza potenga creatine.

Kodi muyenera kupita kwa dokotala liti?

Monga tanenera kale, nthawi zonse ndi bwino kufunsa upangiri kwa dokotala musanayambe kugwiritsa ntchito creatine. Makamaka, mukapita kukaonana ndi dokotala, angakufunseni zinthu monga:

• Kodi panopa muli ndi matenda ena monga matenda a shuga, matenda a impso, kapena matenda a chiwindi?
• Kodi mukumwa mankhwala ena, mavitamini, kapena zowonjezera zina?
• Cholinga chanu potenga Creatine ndi chiyani? (monga kuwonjezera mphamvu? kumanga minofu?)
• Kodi muli ndi pakati kapena mukufuna kutenga pakati?
• Kodi panopa ndinu mayi woyamwitsa?

Kutengera ndi mayankho anu a mafunso awa, dokotala wanu adzakutsogolerani ngati Creatine ndi yoyenera kwa inu kapena ayi, ndipo ngati ndi choncho, mlingo woyenera uyenera kukhala uti. Komanso, ngati mukukumana ndi zotsatirapo zilizonse zomwe zatchulidwa kale mutamwa Creatine, ndikofunikira kwambiri kudziwitsa dokotala wanu za izi.