Reka tumenye neza icyo abantu bose bavuga muri siporo, Creatine! (Creatine)

Niba ugiye muri siporo cyangwa ukina siporo, izina 'Creatine' rishobora kuba rizwi cyane kuri wewe. Ushobora kuba warabonye inshuti zawe zinywa ikinyobwa kidasanzwe giturutse ku mushongi ukomeye. Akenshi, gishobora kuba ari Creatine. Rero iyo ubibonye, ​​ushobora kwibaza uti: "Creatine ni iki mu by'ukuri? Ni iki kiba ku mubiri iyo uyifashe? Ese koko nta kibazo ifite? Nanjye se nayifata?". Ibyo nibyo tugiye gusubiza muri iyi nkuru uyu munsi. Nta kintu na kimwe tuzahisha kuri ibi, ahubwo tuzavuga gusa ku byiza n'ibibi.

Mu magambo make, Creatine ni iki?

Niba waratekereje ko Creatine ari ubwoko runaka bw'imiti ikoze mu buryo bw'ubukorano, waba wibeshye. Creatine ni ikintu cy'ingenzi gikorerwa mu mibiri yacu kandi kigatanga ingufu ku mitsi yacu. Tekereza ku mitsi yawe nk'umuyoboro uri mu modoka. Iyi moteri ikeneye lisansi kugira ngo ikore, sibyo? Nkuko bimeze, Creatine ni lisansi karemano ifasha imitsi yacu gukora vuba kandi neza. Izi ngufu zihuse ni ingenzi cyane cyane mu gihe cy'imyitozo ngororamubiri ikomeye, nko guterura ibyuma cyangwa kwiruka vuba.

Hafi kimwe cya kabiri cya creatine umubiri wacu ukeneye (garama 1-2 ku munsi) kiva mu byo turya. Igice cya kabiri kiva mu mwijima wacu, impyiko, na pancreas. 95% bya creatine ikorwa muri ubwo buryo ibikwa mu mitsi yacu. Ibisigaye bijya mu zindi ngingo, nk'umutima n'ubwonko.

Ariko, uretse izi ntungamubiri karemano, Creatine iraboneka no muri iki gihe nk'inyongeramusaruro. Abantu benshi, cyane cyane abakinnyi n'abakora imyitozo ngororamubiri, bakoresha izi ntungamusaruro kugira ngo bongere imikorere yabo. Ziza mu buryo butandukanye:

• Nk'ifu
• Nk'ibinini
• Nk'udupira
• Nk'ibinyobwa
• Nk'ibipimo by'ingufu

Ese gufata creatine nk'inyongeramusaruro ni byiza ku mubiri? Ese ni byiza?

Iki ni cyo kibazo gikomeye abantu benshi bibaza. Igisubizo gito ni uko ubushakashatsi bwagaragaje ko creatine ari nziza ku bantu benshi bazima, mu gipimo gikwiye. Ariko si kimwe kuri bose. Ishobora kuba idafite akamaro kuri bamwe.

Abantu bafite ibi bikurikira bagomba kwitondera cyane gufata creatine, kuko nta bushakashatsi buhagije burakorwa ku mutekano wayo kuri abo bantu.

• Ababyeyi batwite cyangwa bonsa: Ntibyemewe gufata inyongeramusaruro iyo ari yo yose batabanje kugisha inama muganga muri iki gihe, kuko zishobora kugira ingaruka ku mwana.
• Abantu barwaye Diyabete: Creatine ishobora kugira ingaruka ku rugero rw'isukari mu maraso, bityo ni ngombwa ko abarwayi ba diyabete bagisha inama kwa muganga.
• Abantu barwaye impyiko: Impyiko zikura imyanda mu mubiri bitewe no kwangirika kwa creatine. Niba usanzwe ufite ibibazo by'impyiko, gufata creatine bishobora gutuma iyo ndwara irushaho kuba mbi.
• Abantu barwaye umwijima: Aba bantu nabo bagomba kwitonda kuko hari ingaruka zishobora kugira ku mikorere y'umwijima.
• Abantu bafite indwara ya bipolar: Ubushakashatsi bumwe bwagaragaje ko creatine ishobora kongera ibyago byo kurwara mania muri aba barwayi.

Ese gufata creatine bituma imitsi iba minini koko?

Iki ni ikibazo abantu benshi bibaza. Igisubizo ni yego, ariko hari ibintu bihari. Kunywa Creatine gusa ntabwo byubaka imitsi. Tekereza Creatine nk'itafari. Urukuta ntirwubakwa n'amatafari, rukenera umukozi. Mu buryo nk'ubwo, kuri Creatine, ugomba gukora imyitozo ngororamubiri yo kwirinda nko guterura ibiremereye.

Ubushakashatsi bwagaragaje neza ko iyo urubyiruko ruri hagati y’imyaka 18 na 30 rufashe creatine mu gihe rukora imyitozo ngororamubiri buri gihe, imitsi ikura vuba kandi neza kurusha abatafata creatine. Nyamara, nta bushakashatsi buhagije burahari bwo kugaragaza ingaruka ibi bigira ku bantu barengeje imyaka 65 cyangwa abafite indwara zigira ingaruka ku mitsi.

Kuki abantu benshi cyane cyane abakinnyi bakoresha Creatine?

Creatine ikoreshwa na buri wese kuva ku bakinnyi batamenyereye kugeza ku bakinnyi bakomeye ku isi. Impamvu nyamukuru ibi ni "ingufu zihuse" creatine itanga. Ibi bivuze ko ushobora guterura ibintu biremereye, gukora reps z'inyongera, cyangwa kwiruka vuba gato. Ibi binongera ubushobozi bwawe muri rusange.

Creatine ikunzwe cyane cyane n'abakina siporo zisaba imbaraga n'umuvuduko, nka:

• Kubaka Umubiri
• Guterura ibiremereye
• Umupira w'amaguru
• Umukino wa Hockey
• Guhangana
• Gusiganwa ku maguru

Ariko ibyiza bya creatine ntibigarukira gusa ku mitsi. Ubushakashatsi bwagaragaje ko creatine ishobora no gufasha mu mikorere y'ubwonko ku bantu barengeje imyaka 60. Impamvu ni uko ubwonko bwacu nabwo bukenera imbaraga nyinshi kugira ngo bukore. Bityo,

• Kwibuka igihe gito bishobora kunozwa.
• Ubushobozi bwo gutekereza bushobora gutezwa imbere.
• Uburinzi bw'imitsi bushobora kandi gufasha kurinda uturemangingo tw'imitsi kwangirika.

Ni gute creatine ikora mu mubiri?

Noneho reka tugire ubumenyi bwa siyansi. Ariko ntugire ikibazo, ndabisobanura mu buryo bworoshye ushobora kumva.

1. ATP, ifaranga ry'ingufu: Tekereza ko uturemangingo mu mubiri wacu dukeneye ingufu kugira ngo dukore. Izi ngufu ziva muri molekile yitwa ATP (Adenosine Triphosphate) . Nk'uko dukoresha amarupi kugura ibicuruzwa mu gihugu cyacu, ATP ni 'ifaranga ry'ingufu' uturemangingo dukoresha kugira ngo dukore akazi katwo. Iyo uteruye uburemere, iyi ATP irakoreshwa kandi ingufu zirarekurwa.

2. Uruhare rwa Creatine: Iyo ukora imyitozo ngororamubiri ikomeye, iyi ATP irashira vuba cyane. Mu masegonda make gusa. Hanyuma wumva unaniwe. Ni bwo Creatine iza kugufasha. Creatine, ibikwa mu mitsi, ihinduka ikintu cyitwa Phosphocreatine . Iyi Phosphocreatine ishobora gukora ATP nshya vuba. Ibi bivuze ko imitsi yawe ikomeza kubona imbaraga ikeneye kugira ngo ikore igihe kirekire idananiwe.

Mu magambo make, creatine ni nk'ikigo cy'amashanyarazi ku mitsi yawe. Iyo bateri nyamukuru (ATP) igabanutse, iyi banki y'amashanyarazi ihita iyishyuza.

Uretse iyi nyongera y'ingufu, Creatine ifite izindi nyungu nyinshi:

• Gusubirana imitsi: Iyo ukora imyitozo ngororamubiri, imitsi mito iracika. Iyo ivuguruwe, imitsi irakomera. Creatine yihutisha iyi gahunda yo gusana.
• Yongera imisemburo ya Anabolic: Creatine ifasha kongera urugero rw'imisemburo nka insuline na hormone y'iterambere ry'umubiri (hGH), bifasha mu mikurire y'umubiri no gusana ingingo.
• Gukura amazi mu turemangingo: Creatine ikurura amazi mu turemangingo tw’imitsi , bigatuma imitsi isa n’aho ari minini kandi ikagabanya ibyago byo kubura amazi no kuribwa mu mubiri.

Ni izihe nyungu n'ibibi bya creatine?

Kimwe n'ibindi byose, creatine ifite ibyiza byayo ndetse n'ubushobozi bwo kugira ingaruka zimwe na zimwe. Reka tubirebe neza byombi.

Bigenda bite uramutse uhagaritse gufata creatine?

Iyo uhagaritse gufata creatine, ingano ya creatine ibikwa mu mubiri wawe izagenda igabanuka ikagera ku rugero rusanzwe mu byumweru bike. Umubiri wawe uzakomeza gukora creatine mu buryo busanzwe. Ariko, ushobora guhura n'ibi bikurikira:

• Ushobora kumva unaniwe gato.
• Imbaraga zabanje mu gihe cy'imyitozo ngororamubiri zishobora kugabanuka gato.
• Uko amazi aguma mu mitsi akurwaho, ibiro bishobora kugabanuka gato kandi imitsi ikagaragara gato.
• Ariko, ukomeje gukora imyitozo ngororamubiri neza, ushobora gukomeza imbaraga n'imitsi yunguka ukoresheje creatine.

Ni ryari ukwiye kujya kwa muganga?

Nkuko twabivuze mbere, ni byiza gushaka inama kwa muganga mbere yo gutangira gukoresha creatine. By'umwihariko, iyo ugiye kwa muganga, bashobora kukubaza ibintu nk'ibi:

• Ese ufite indwara nk'indwara ya diyabete, indwara y'impyiko, cyangwa indwara y'umwijima ubu?
• Ese hari indi miti, vitamine, cyangwa inyongeramusaruro ufata?
• Intego yawe ni iyihe mu gufata Creatine? (urugero, kongera imbaraga? kubaka imitsi?)
• Utwite cyangwa wifuza gutwita?
• Ese ubu uri umubyeyi wonsa?

Hashingiwe ku bisubizo byawe kuri ibi bibazo, muganga wawe azagufasha kumenya niba Creatine ikubereye cyangwa idakubereye, kandi niba ari uko bimeze, igipimo gikwiye kigomba kuba ikihe. Nanone, niba ugize ingaruka mbi zavuzwe haruguru nyuma yo gufata Creatine, ni ngombwa cyane kubimenyesha muganga wawe.