Kodi chilengedwe chimakhala chotetezeka, ndipo kodi chimakhala ndi zotsatirapo zoyipa?

Zamkati

• Kodi Zotsatira Zake Zotuluka Ndi Zotani?
• Kodi Zimatani M'thupi Lanu?
• Kodi Zimayambitsa Kutaya madzi m'thupi kapena kukokana?
• Kodi Zimayambitsa Kunenepa?
• Kodi Zimakhudza Bwanji Impso Zanu ndi Chiwindi?
• Kodi Zimayambitsa Mavuto Amimba?
• Kodi Zimagwirizana Bwanji Ndi Mankhwala Osokoneza bongo?
• Zotsatira Zina Zoyipa
• Mfundo Yofunika Kwambiri

Creatine ndiye nambala wani wothandizira pamasewera omwe amapezeka.

Komabe ngakhale amapindula ndi kafukufukuyu, anthu ena amapewa zopanga chifukwa amaopa kuti ndizabwino pazaumoyo.

Ena amati amachititsa kulemera, kupunduka, ndi kugaya chakudya, chiwindi, kapena impso.

Nkhaniyi imapereka kuwunika kochokera pazachitetezo cha creatine ndi zoyipa zake.

Kodi Zotsatira Zake Zotuluka Ndi Zotani?

Kutengera ndi amene mumamufunsa, zotsatira zoyipa za wopanga zimatha kuphatikiza:

• Kuwonongeka kwa impso
• Kuwonongeka kwa chiwindi
• Miyala ya impso
• Kulemera
• Kuphulika
• Kutaya madzi m'thupi
• Kupweteka kwa minofu
• Mavuto am'mimba
• Matenda a chipinda
• Kukonzanso

Kuphatikiza apo, anthu ena amadzinenera molakwika kuti creatine ndi anabolic steroid, kuti siyabwino kwa azimayi kapena achinyamata, kapena kuti iyenera kugwiritsidwa ntchito ndi akatswiri othamanga kapena omanga thupi.

Ngakhale atolankhani olakwikawo, International Society of Sports Nutrition imawona kuti cholengedwa ndichotetezeka kwambiri, pomaliza kunena kuti ndichimodzi mwazothandiza kwambiri pamasewera omwe amapezeka ().

Atsogoleri ofufuza omwe aphunzira za chilengedwe kwa zaka makumi angapo akuwonanso kuti ndichimodzi mwazabwino kwambiri pamsika ().

Kafukufuku wina adasanthula zolemba 52 zaumoyo atatha kutenga nawo mbali zowonjezera miyezi 21. Sanapeze zovuta ().

Creatine imagwiritsidwanso ntchito kuthana ndi matenda osiyanasiyana komanso mavuto azaumoyo, kuphatikiza zovuta zamitsempha, zopindika, matenda ashuga, ndi kutayika kwa minofu (,,,).

Ngakhale zonena nzambiri zokhudzana ndi zovuta za chilengedwe ndi chitetezo, palibe zomwe zimathandizidwa ndi kafukufuku.

Kodi Zimatani M'thupi Lanu?

Creatine imapezeka mthupi lanu lonse, ndipo 95% imasungidwa mu minofu yanu ().

Amachokera ku nyama ndi nsomba ndipo amathanso kupangidwa mwachilengedwe m'thupi lanu kuchokera ku amino acid ().

Komabe, kadyedwe kanu ndi milingo yazachilengedwe sizimakulitsa malo ogulitsira minofu.

Masitolo ambiri amakhala pafupifupi 120 mmol / kg, koma zopangira zowonjezera zimatha kukweza masitolo awa mpaka pafupifupi 140-150 mmol / kg ().

Pakulimbitsa thupi kwambiri, cholengedwa chomwe chimasungidwa chimathandizira minofu yanu kutulutsa mphamvu zambiri. Ichi ndiye chifukwa chachikulu chomwe chilengedwe chimathandizira kuchita masewera olimbitsa thupi ().

Mukadzaza malo ogulitsira minofu yanu, zochulukirapo zilizonse zimagawika mu creatinine, yomwe imagwiritsidwa ntchito ndi chiwindi chanu ndikutuluka mumkodzo wanu ().

Pafupifupi 95% ya chilengedwe mthupi lanu chimasungidwa m'minyewa yanu. Kumeneko, kumapereka mphamvu zowonjezera zolimbitsa thupi kwambiri.

Kodi Zimayambitsa Kutaya madzi m'thupi kapena kukokana?

Cholengedwa chimasintha madzi osungidwa mthupi lanu, ndikuyendetsa madzi owonjezera m'maselo anu aminyewa ().

Izi zitha kukhala kumbuyo kwa chiphunzitso chakuti chilengedwe chimayambitsa kusowa kwa madzi m'thupi. Komabe, kusinthaku kwamadzi am'manja ndi kocheperako, ndipo palibe kafukufuku amene amatsimikizira zonena za kuchepa kwa madzi m'thupi.

Kafukufuku wazaka zitatu za othamanga aku koleji adapeza kuti omwe amatenga cholengedwa anali ndi vuto lochepa la kuchepa kwa madzi m'thupi, kukokana kwa minofu, kapena kuvulala minofu kuposa omwe samamwa. Anasowa magawo ochepa chifukwa chodwala kapena kuvulala ().

Kafukufuku wina adasanthula momwe chilengedwe chimagwirira ntchito nthawi yozizira nyengo yotentha, yomwe imatha kupititsa patsogolo kuponderezana ndi kuchepa kwa madzi m'thupi. Munthawi yopanga njinga yamphindi 35 mu 99 ° F (37 ° C) kutentha, creatine adalibe zovuta poyerekeza ndi placebo ().

Kuwunikanso kwina kudzera pakuyezetsa magazi sikunatsimikizire kuti palibe kusiyana kwa ma hydration kapena ma electrolyte, omwe amathandizira pakukokana kwa minofu ().

Kafukufuku wotsimikizika kwambiri adachitidwa mwa omwe akudwala hemodialysis, mankhwala omwe angayambitse kukokana kwa minofu. Ofufuzawo adazindikira kuti chilengedwe chimachepetsa kuponderezedwa ndi 60% ().

Kutengera ndi umboni wapano, cholengedwa sichimayambitsa kuperewera kwa madzi m'thupi kapena kupundana. Ngati zili choncho, zitha kuteteza pazikhalidwezi.

Mosiyana ndi zomwe ambiri amakhulupirira, cholengedwa sichimawonjezera chiopsezo chanu cham'mimba ndi kusowa kwa madzi m'thupi - ndipo, zitha kuchepetsa chiopsezo cha izi.

Kodi Zimayambitsa Kunenepa?

Kafukufuku wasonyeza kuti zopangira zowonjezera zimapangitsa kuti thupi likule mofulumira.

Pambuyo pa sabata limodzi lokhala ndi milingo yayikulu ya creatine (magalamu 20 / tsiku), kulemera kwanu kumawonjezeka ndi mapaundi awiri (1-3) chifukwa cha kuchuluka kwa madzi m'minyewa yanu (,).

Kwa nthawi yayitali, kafukufuku akuwonetsa kuti kulemera kwa thupi kumatha kupitilirabe kukulirakulira kwambiri kwa omwe amagwiritsa ntchito kuposa omwe samapanga. Komabe, kunenepa kumabwera chifukwa cha kukula kwa minofu - osachulukitsa mafuta amthupi ().

Kwa othamanga ambiri, minofu yowonjezerayi ndimasinthidwe abwino omwe amatha kusintha magwiridwe antchito. Popeza ndichimodzi mwazifukwa zazikulu zomwe anthu amapangira zolengedwa, siziyenera kuonedwa ngati zoyipa (,).

Kuchulukanso kwa minofu kumatha kupindulitsanso achikulire, onenepa, komanso omwe ali ndi matenda ena (,,,,).

Kunenepa kuchokera kwa cholengedwa kumachitika osati chifukwa chopeza mafuta koma kuchuluka kwa madzi mkati mwa minofu yanu.

Kodi Zimakhudza Bwanji Impso Zanu ndi Chiwindi?

Creatine imatha kukweza pang'ono milingo ya creatinine m'magazi anu. Creatinine amayesedwa kawirikawiri kuti azindikire mavuto a impso kapena chiwindi.

Komabe, kuti chilengedwe chimakweza milingo ya creatinine sizitanthauza kuti chikuwononga chiwindi kapena impso ().

Pakadali pano, palibe kafukufuku wogwiritsa ntchito zolengedwa mwa anthu athanzi omwe apereka umboni wovulaza ziwalozi (,,,,,).

Kafukufuku wanthawi yayitali wa akatswiri aku koleji sanapeze zovuta zina zokhudzana ndi chiwindi kapena impso. Kafukufuku wina woyeza zolemba mu mkodzo sanapezenso kusiyana pambuyo pakupanga kwa creatine ().

Chimodzi mwamafukufuku atali kwambiri mpaka pano - chokhala zaka zinayi - chimodzimodzi chimalizitsa kuti cholengedwa sichikhala ndi zovuta zoyipa ().

Kafukufuku wina wotchuka yemwe nthawi zambiri amatchulidwa munyuzipepala amafotokoza za matenda a impso mwa wolemera wamwamuna yemwe amathandizira ndi creatine ().

Komabe, kafukufukuyu yekha ndiumboni wokwanira. Zinthu zina zambiri, kuphatikiza zowonjezera zowonjezera, zidakhudzidwanso (,).

Izi zati, zowonjezera zowonjezera zimayenera kuyankhulidwa mosamala ngati muli ndi mbiri ya chiwindi kapena impso.

Kafukufuku wapano akuwonetsa kuti chilengedwe sichimayambitsa mavuto a chiwindi kapena impso.

Kodi Zimayambitsa Mavuto Amimba?

Mofanana ndi zowonjezera zambiri kapena mankhwala, kuchuluka kwambiri kumatha kuyambitsa vuto lakugaya chakudya.

Kafukufuku wina, 5-gramu yomwe idalimbikitsa kuti mavitaminiyo asayambitse vuto lakugaya chakudya, pomwe kuchuluka kwa magalamu 10 kumachulukitsa chiwopsezo cha m'mimba ndi 37% ().

Pachifukwa ichi, kutumikiridwa kovomerezeka kumayikidwa pa 3-5 magalamu. Pulogalamu ya 20-gramu yonyamula imagawidwanso m'magawo anayi a magalamu asanu tsiku lililonse ().

Wofufuza wamkulu wina adawunikanso maphunziro angapo ndikumaliza kuti cholengedwa sichimakulitsa mavuto am'mimba mukamamwa mankhwala oyenera ().

Komabe, ndizotheka kuti zowonjezera, zosakaniza, kapena zonyansa zomwe zimapangidwa panthawi yopanga mafakitale a creatine zitha kubweretsa mavuto (,).

Ndikulimbikitsidwa kuti mugule malonda odalirika, apamwamba kwambiri.

Cholengedwa sichimawonjezera vuto lakugaya m'mimba mukamatsatira njira zoyenera ndi kutsitsa malangizo.

Kodi Zimagwirizana Bwanji Ndi Mankhwala Osokoneza bongo?

Monga momwe zimakhalira ndi zakudya zilizonse, ndibwino kuti mukambirane zolinga zanu ndi dokotala kapena akatswiri ena asadayambe.

Mwinanso mungafune kupewa zopangira zowonjezera ngati mukumwa mankhwala aliwonse omwe amakhudza chiwindi kapena impso.

Mankhwala omwe angagwirizane ndi chilengedwe amaphatikizapo cyclosporine, aminoglycosides, gentamicin, tobramycin, mankhwala oletsa kutupa monga ibuprofen, ndi ena ambiri ().

Creatine itha kuthandizira kukonza kasamalidwe ka shuga m'magazi, chifukwa chake ngati mukugwiritsa ntchito mankhwala omwe amadziwika kuti amakhudza shuga wamagazi, muyenera kukambirana zogwiritsa ntchito ndi dokotala ().

Muyeneranso kukaonana ndi dokotala ngati muli ndi pakati, mukuyamwitsa, kapena muli ndi vuto lalikulu, monga matenda amtima kapena khansa.

Zolengedwa zimatha kubweretsa mavuto mukamamwa mankhwala amtundu wina, kuphatikiza mankhwala omwe amakhudza shuga.

Zotsatira Zina Zoyipa

Anthu ena amati cholengedwa chimatha kubweretsa matenda m'chipinda, zomwe zimachitika pakapanikizika kwambiri mkati mwa malo otsekedwa - nthawi zambiri mkatikati mwa minofu kapena mwendo.

Ngakhale kafukufuku wina adapeza kuwonjezeka kwa kupanikizika kwa minofu mkati mwa maola awiri ophunzitsira kutentha, zidachitika makamaka chifukwa cha kutentha ndi kuchepa kwa thupi chifukwa cha zolimbitsa thupi - osati kuchokera kwa creatine ().

Ofufuzawo adanenanso kuti kupsinjika sikunakhalitse komanso sikunali kwenikweni.

Ena amati zolengedwa zowonjezera zimakulitsa chiopsezo cha rhabdomyolysis, vuto lomwe minofu imathyola ndikulowetsa mapuloteni m'magazi anu. Komabe, lingaliro ili siligwirizana ndi umboni uliwonse.

Nthanoyi idayambira chifukwa chikhomo m'magazi anu chotchedwa creatine kinase chimachulukirachulukira ndi zowonjezera zowonjezera ().

Komabe, kuwonjezeka pang'ono kumeneku ndikosiyana kwambiri ndi kuchuluka kwa creatine kinase komwe kumalumikizidwa ndi rhabdomyolysis. Chosangalatsa ndichakuti, akatswiri ena amati zolengedwa zimatha kuteteza izi (,).

Anthu ena amasokonezanso chilengedwe ndi anabolic steroids, koma iyi ndi nthano ina. Creatine ndichinthu chachilengedwe komanso chovomerezeka chopezeka mthupi lanu komanso muzakudya - monga nyama - yopanda ulalo wa steroids ().

Pomaliza, pali malingaliro olakwika akuti cholengedwa chimangoyenera othamanga achimuna okha, osati okalamba, azimayi, kapena ana.Komabe, palibe kafukufuku amene akuwonetsa kuti ndiyabwino pamlingo woyenera wa azimayi kapena achikulire ().

Mosiyana ndi zowonjezera zowonjezera, chilengedwe chimaperekedwa kwa ana ngati chithandizo chamankhwala pazinthu zina, monga matenda amitsempha yam'mimba kapena kutayika kwa minofu.

Kafukufuku wokhalitsa zaka zitatu sanawulule zoyipa zilizonse m'mlengalenga mwa ana (,,).

Kafukufuku watsimikizira mosalekeza mbiri yabwino yachitetezo cha creatine. Palibe umboni kuti imayambitsa zovuta monga rhabdomyolysis kapena compartment syndrome.

Mfundo Yofunika Kwambiri

Creatine yakhala ikugwiritsidwa ntchito kwazaka zopitilira zana, ndipo maphunziro opitilira 500 amathandizira chitetezo chake komanso kuchita bwino kwake.

Zimapindulitsanso maubwino ndi minofu ndi magwiridwe antchito, zitha kukonza thanzi, ndipo zikugwiritsidwa ntchito m'malo azachipatala kuti zithandizire kuchiza matenda osiyanasiyana (,,).

Kumapeto kwa tsikulo, creatine ndi imodzi mwazowonjezera zotsika mtengo, zothandiza kwambiri, komanso zotetezeka zomwe zilipo.