Shin halitta tana haifarda kumburin ciki? Duk abin da kuke buƙatar sani

Wadatacce

• Menene halitta?
• Yadda yake aiki
• Loading da kumburin ciki
• Yaushe za'a dauka
• Mafi kyawun tsari
• Tsaro da kiyayewa
• Layin kasa

Creatine ɗayan shahararrun kayan abinci ne akan kasuwa.

Sau da yawa 'yan wasa da masu motsa jiki suna amfani da shi don haɓaka girman tsoka, ƙarfi, iko, da aiki.

Kodayake creatine yana da ƙaƙƙarfan bayanin martaba, wasu masu amfani suna fuskantar kumburi a farkon matakan kari tare da shi - wanda aka fi sani da lokacin lodawa.

Wannan labarin yana bayanin abin da ke haifar da kumburin halitta da matakan da zaku iya bi don kauce masa.

Menene halitta?

Amino acid sune mahaɗan da ake buƙata don ayyuka masu mahimmanci - gami da gina ƙwayoyin ku. Creatine wani sinadari ne wanda jikinka yake samarwa ta hanyar amino acid arginine, glycine, da methionine.

A matsakaita, hanta, koda, da kuma pancreas suna yin gram 1-2 kowace rana, wanda aka adana mafi yawa a cikin tsokoki na kwarangwal ().

Hakanan yana iya zuwa daga abincin dabbobi - musamman nama da kifi - kuma daga kari ().

An fi sanin Creatine don haɓaka aikin motsa jiki ta hanyar samar da kuzari ga tsokoki amma kuma an yi nazari game da rawar da yake takawa a cikin wasu fa'idodin kiwon lafiya, kamar haɓaka tsufa mai kyau da aikin kwakwalwa (,).

Koyaya, don samun fa'idodi masu fa'ida, kuna buƙatar cinye nama da kifi mai yawa don samun isasshen halitta, yin abubuwan kari kari mafi inganci da tsada don haɓaka matakan.

Yadda yake aiki

Creatine tana aiki ta hanyar sake cika adenosine triphosphate (ATP), kwayar dake dauke da kuzari a cikin kwayoyin halittar jikinka.

Tare da tsananin ƙarfi, ayyuka na ɗan gajeren lokaci kamar ɗaga nauyi ko gudu, jikinka yana amfani da abin da aka sani da tsarin halittar phosphate.

Wannan tsarin yana cike kayan ATP na jikin ku da sauri ta hanyar amfani da creatine don samar da kuzari ga ƙwayoyin ku.

Amma saboda ɗakunan ajiyar ku na iyakance, ana amfani dasu da sauri yayin aiki mai ƙarfi ().

Ingarawa tare da halitta yana haɓaka maida hankali a cikin tsokoki - samar da ƙarin kuzari don ƙarfin ATP.

Wannan na iya fassara zuwa ci gaba cikin ƙimar ingantaccen horo. Misali, bincike ya nuna cewa kari tare da gram 20 na kere-kere kowace rana na tsawon kwanaki 5-7 zai iya haifar da karuwar kashi 5 zuwa 5 cikin 5 na karfin jiki da wasannin motsa jiki ().

A sakamakon haka, shahararren kari ne tsakanin 'yan wasa da masu sha'awar motsa jiki.

Jikin ku yana samar da halitta daga amino acid. Creatine ta cika shagunan ATP na jikin ku don samar da kuzari ga tsokokin ku.

Loading da kumburin ciki

Ciwan kumburin Halitta lamari ne wanda galibi yakan faru yayin lodin lokacin lodin fara farawa tare da halittar.

Lokacin lodin ya ƙunshi ɗaukar 20-25 gram na creatine na kwanaki 5-7 a jere ().

Bayan lokacin lodin, nauyin gyara na gram 3-5 ko gram 0.01 a laban (gram 0.03 a kilogiram) na nauyin jiki kowace rana daga baya ya zama dole don kula da shagunan tsoka mai kyau.

Koyaya, yayin lokacin lodin, akwai yiwuwar ƙaruwa a cikin nauyin jiki saboda ƙaruwa duka ƙarfin tsoka da shan ruwa a cikin tsokoki, wanda na iya haifar da kumburi (,).

Yawancin karatu sun gano cewa lokacin lodin zai iya haifar da gagarumar riba a cikin ruwan jiki duka.

Misali, wani bincike a cikin 'yan wasa 13 ya lura cewa kari tare da giram 0.01 na laban (gram 0.3 a kilogiram) na nauyin jiki kowace rana tsawon kwanaki 7 ya haifar da karuwa mai yawa a cikin ruwan jikin duka na fam 2.3 (1 kg) ().

A kan matsakaita, zaku iya tsammanin samun 1-2% na nauyin jiki yayin lokacin lodin - wanda yake ɗauke da nauyin ruwa ().

Duk da haka, ƙaruwa cikin jimlar ruwan jiki saboda haɓaka tare da halittar ɗan gajeren lokaci kuma yawanci yana warware weeksan makonni bayan lokacin lodin ().

Duk da yake ba kowa ke samun kumburin ciki ba, kana iya iyakance shi ko ka guje shi ta hanyar tsallake lokacin ɗora Kwatancen gaba ɗaya da ɗaukar nauyin kiyayewa na gram 3-5 kowace rana.

Yaushe za'a dauka

Makasudin lokacin loda shi shine a tsawwala jijiyoyin ku tare da halitta domin ku iya samun amfanin sa da wuri.

Wannan saboda ƙarin ba shi da tasiri nan da nan kan aikin motsa jiki. Sai kawai lokacin da tsokoki suka cika cikakke kuna samun bambanci ().

Lokacin da za a lura da cikakken fa'ida yawanci yakan dauki kwanaki 5-7 na lodin ().

Sabili da haka, lokacin da kuke ɗaukar halitta - ko a wajen motsa jiki, da safe, ko da daddare - ba shi da mahimmanci muddin kuka tuna ɗaukar shi kowace rana.

Idan ka fi so, zaka iya tsallake lokacin ɗorawa kawai ka ɗauki nauyin gyara na gram 3-5 kowace rana.

Yin haka na iya taimakawa iyakance kumburin ciki wanda ke hade da manyan allurai da aka ɗauka yayin lodin.

Wannan yana da tasiri kamar ɗorawa, amma zai ɗauki tsawon lokaci kafin ku sami fa'idodi - galibi makonni 3-4 sabanin mako 1 kawai tare da lodawa ().

A zahiri, karatuttukan na nuna cewa kari tare da ƙananan allurai akan lokaci mai tsayi yana da tasiri wajen haɓaka aikin wasan motsa jiki da fitowar ƙarfin tsoka ba tare da haifar da saurin riba mai nasaba da lodawa ba.

Nazarin a cikin 'yan wasa maza 19 ya nuna cewa kari tare da giram 0.01 a kowace fam (0.03 gram a kowace kilogiram) na nauyin jiki kowace rana tsawon kwanaki 14 ya haifar da ƙaruwa mai yawa a cikin ƙarfin ƙarfin tsoka idan aka kwatanta da placebo.

Abin da ya fi haka, 'yan wasa ba su nuna wani ƙaruwa mai yawa ba a cikin nauyin jiki ().

Doseaukar nauyin kulawa na halitta maimakon ɗorawa na iya taimaka maka ka guji saurin samun ruwa da kumburin ciki.

Mafi kyawun tsari

Tare da nau'ikan halittar da ake dasu, kuna iya mamakin wanne ne mafi kyau. Mafi kyawun karatun kuma mafi inganci shine creatine monohydrate (,).

Masu talla na wasu nau'ikan - kamar su burodin creatine (Kre-Alkalyn), creatine hydrochloride (HCL), ko creatine nitrate - suna da'awar cewa sun fi nutsuwa kuma jikinku yana amfani da su sosai idan aka kwatanta da creatine monohydrate.

Amma duk da haka, bincike ya nuna cewa yawan shan kwayar halitta ta kusan 100% (,).

Tunda ana sayar da wasu nau'ikan da cewa sun fi halitta mai monohydrate, su ma sun fi tsada sosai.

Creatine monohydrate wataƙila shine mafi kyawun tsari da tasiri a kasuwa.

Kuna iya samun halittar monohydrate a matsayin foda, ko dai shi kaɗai ko a cikin wasan motsa jiki, waɗanda samfuran da zaku ɗauka kafin motsa jikinku waɗanda ke ɗauke da wasu sinadarai masu kuzari kamar maganin kafeyin.

Kodayake ana sanya sinadarin monohydrate a matsayin wani sinadari a cikin samfuran kafin motsa jiki, yana da kyau a sayi sinadarin halitta a matsayin abu guda don ku iya shan shi daidai - musamman idan kuna shirin yin lodi.

Mix da foda tare da ruwa ko ruwan 'ya'yan itace ta amfani da cokali don motsawa. Don sauƙin haɗuwa, zaku iya amfani da monohydrate na halitta a cikin sifar micronized.

Niirƙirar micinized ya fi ƙanƙancin halitta kuma yana haɗuwa mafi kyau tare da taya don haka ba za ku sami tsinkaye a ƙasan abin shanku ba.

Duk da nau'ikan halittar da ake dasu a kasuwa, halittar monohydrate ita ce mafi kyawun karatu kuma mafi inganci.

Tsaro da kiyayewa

Halittar tana da lafiya mai kariya a matsayin kari.

Kodayake bayanan lafiyarta sun karkata ta hanyar rahotannin kafofin yada labarai da ke ikirarin cewa halitta tana cutar da koda da haifar da rashin ruwa, shaidun da za su tallafa wa wadannan ikirarin sun rasa ().

Karatuttukan da suka shafi mutane da yawa ba su sami illa mai illa ga lafiyar koda a cikin allurai da suka fara daga gram 5-20 a kowace rana tsawon watanni 10 har zuwa shekaru 5 (,,,).

Har ila yau, ba a nuna Creatine da ke haifar da rashin ruwa a jiki ko kuma ƙara haɗarinta - wani kuskuren fahimta - ko da kuwa mutanen da ke motsa jiki a cikin zafin rana ke amfani da shi (,,,).

Babban yarjejeniya game da kimiyya shine cewa gajeren lokaci ko dogon lokacin amfani da ƙarin yana da aminci kuma ba shi da wata haɗari ga lafiyar mutane in ba haka ba lafiya ().

Duk da haka, mutanen da ke fama da cutar koda ko waɗanda ke shan magunguna ya kamata su bincika tare da mai ba da lafiyar su kafin fara aikin kere kere don tabbatar da aminci.

Creatine yana da ƙaƙƙarfan bayanan tsaro. An yi nazari a cikin kewayon mutane a cikin allurai masu yawa har tsawon shekaru ba tare da haɗarin lafiya ba.

Layin kasa

Creatine sanannen supplementari ne wanda aka yi amfani dashi don haɓaka motsa jiki da wasan motsa jiki.

Ciwan ciki na halitta na iya faruwa yayin lodin lodin - lokacin da ka ɗauki gram 20-25 na creatine na tsawon kwanaki 5-7 - saboda ƙaruwar ƙwayar tsoka da shan ruwa a cikin tsokoki.

Ana iya kiyaye shi ta hanyar tsallake lokacin lodawa da ɗaukar nauyin kiyayewa na gram 3-5 kowace rana maimakon haka.

Daga yawancin sifofin da ake dasu, halittar monohydrate ita ce mafi kyawun karatu, mafi aminci, kuma mafi inganci.