Ta yaya Halittar Halitta ke Ci gaba da Motsa Jiki

Wadatacce

• Me halittar keyi?
• Halittar motsa jiki da tsananin motsa jiki
• Creatine don ƙarfi da motsa jiki
• Halittar da motsa jiki
• Yadda ake kari tare da halitta
• Layin kasa

Creatine sanannen supplementari ne wanda ake amfani dashi don inganta aikin motsa jiki ().

An yi nazarinsa tsawon shekaru 200 kuma yana ɗaya daga cikin abubuwan da ake tallafi da ilimin kimiya akan kasuwa ().

Bugu da ƙari don haɓaka aikin motsa jikin ku, creatine na iya ba da sauran fa'idodin kiwon lafiya ().

Wannan labarin yana bayanin yadda halittar ke inganta aikin motsa jiki.

Me halittar keyi?

Babban aikin Creatine shine haɓaka samar da makamashi a cikin ƙwayoyin halitta.

Don fahimtar yadda yake aiki, kuna buƙatar fahimtar wani abu game da yadda ƙwayoyinku ke samar da kuzari.

Mafi yawan nau'ikan kuzari a cikin kwayoyin halitta shine kwayar da ake kira adenosine triphosphate (ATP). Wannan shine “kuɗin kuzari” ƙwayoyinku suke amfani dashi don yin yawancin ayyukansu.

ATP tana gudu da sauri lokacin da kuke motsa jiki sosai.

Wannan ya dawo da mu ga halitta. Kusan kashi 95% na halittar jiki ana ajiye shi a cikin tsokoki a cikin hanyar kwayar halitta mai suna creatine phosphate ().

Creatine phosphate zai iya taimaka maka sake cika ATP, yana bawa tsoffin ƙwayoyin ku damar samar da ƙarin kuzari.

Thearin halittar da kake da ita, ƙimar ƙarfin ƙwayoyin jikinka na iya samarwa yayin motsa jiki mai ƙarfi. Wannan yana haifar da ingantaccen aiki ().

Kodayake fa'idodin farko na halitta sun haɓaka haɓakar kuzari, amma kuma yana iya ƙara ƙarfi da samun tsoka ().

Creatine yana taimakawa wajen samar da ATP, ƙananan ƙwayoyin kuzarin kuzarin kuzari. Wannan yana haɓaka samar da makamashi yayin motsa jiki mai ƙarfi kuma yana haifar da ingantaccen aiki da haɓaka ƙarfi da ribar tsoka.

Halittar motsa jiki da tsananin motsa jiki

Bincike ya nuna cewa halitta tana ɗaya daga cikin abubuwan haɓaka masu tasiri waɗanda ake samu don motsa jiki mai ƙarfi ().

A zahiri, ɗarurruwan karatu sun bincika tasirin sa. Fiye da kashi 70% suna nuna sakamako mai kyau, yayin da sauran kashi 30% ke nuna ƙarami ko kaɗan. A halin yanzu, ba a sami sakamako mara kyau ba ().

Haɓakawa ya haɓaka daga 1-15%, a matsakaita. Upperarshen ƙarshen wannan zangon na iya ɗaukar watanni ko ma shekaru don samun daga horo shi kaɗai ().

A cikin binciken daya, an nuna creatine don rage lokacin da ake buƙata don kammala tseren mita 40 ().

Wani binciken ya samo ingantaccen 3.7% a cikin ikon hawan keke bayan nauyin 4 na halitta. Sauran binciken kuma yana nuna zai iya inganta aikin gudu (,).

Arin gajeren lokaci kuma ya inganta fitattun masu iyo a cikin sauri zuwa gudu fiye da horo shi kaɗai ().

Daga cikin 'yan wasan ƙwallon ƙafa, creatine ya inganta saurin gudu na mita 5 da 15.Hakanan an nuna shi don inganta tsere da yin tsalle, wanda yana iya zama mai fa'ida a yawancin wasannin ƙungiyar (,).

Beenarin abubuwan halittar jiki an nuna su don haɓaka ƙarfin motsa jiki mai ƙarfi har zuwa 15%.

Creatine don ƙarfi da motsa jiki

Har ila yau, Creatine yana ɗaya daga cikin mafi kyawun abubuwan da aka samo don ƙarfin ƙarfi da ƙarfin motsa jiki (,).

Wannan saboda ƙarfin ATP yana da mahimmanci ga waɗannan atisayen. Sau da yawa suna gajarta a cikin lokaci (ƙasa da dakika 30) kuma ana yin su da ƙarfi sosai.

Studyaya daga cikin nazarin horo na sati 6 ya gano cewa halitta ta taimaka ƙara 15% ƙãra nauyi (11 lbs ko 5 kg) zuwa 1-rep max bicep curl ().

Nazarin horo na nauyi ya gano cewa halitta ta haɓaka matsakaicin matsakaici da ƙarfin matsin lamba ().

Haka kuma binciken ya bayar da rahoton karin kashi 20% a cikin matakan testosterone a cikin rukunin halittar, idan aka kwatanta da 5% kawai a cikin rukunin da ba sa shan halittar ().

Daga cikin 'yan wasan kwallon kafa na kwaleji, halittar kirkira ingantaccen 6-dakika biyu da kuma yawan aiki yayin horo mai karfi (,).

Wani binciken ya gwada ikon fashewa da karfin dauke nauyi, gano cewa halittar halitta ta taimaka inganta tsalle-tsalle da yawan maimaitawa don buga labarai ().

Yawancin karatu suna nuna cewa halitta zata iya inganta ƙarfi da iko, ga duka yan wasa da masu farawa.

Halittar da motsa jiki

Duk da yake halittar tana da amfani na ɗan gajeren lokaci, motsa jiki mai ƙarfi, bincike ya nuna cewa yana da ƙananan fa'idodi don ƙananan ƙarfin jimrewa.

Studyaya daga cikin binciken motsa jiki ya kwatanta tasirin halittar yayin duka motsa jiki mai ƙarfi da ƙananan ƙarfi, gano shi kawai ya inganta babban ƙarfin aiki ().

Babban bita na binciken kuma ya sami ci gaba mai mahimmanci don aikin ɗan gajeren lokaci, amma ƙasa da fa'ida don motsa jiki ().

Ayyukan jimrewa ba su da ƙarfi sosai kuma sun dogara da saurin sabunta ATP. Wannan ya sa rawar halittar ba ta da mahimmanci ().

Koyaya, fa'idodi ɗaya daga cikin halittar shine ikon haɓaka zamanku na horo, wanda zai iya inganta ƙarfin juriya cikin dogon lokaci.

A cikin binciken daya, ya haɓaka adadin tazara kuma adadin masu horarwa masu ƙarfin jimrewa na iya kammala ().

Sabili da haka, creatine na iya samar da fa'ida ga 'yan wasan jimiri waɗanda suka haɗa da tsere, tsaka-tsakin tsaka-tsalle, ko ƙarfin aiki a cikin horon su.

Binciken ɗan gajeren lokaci na yanzu yana nuna cewa abubuwan haɓaka na halitta suna ba da littlean kaɗan ko babu fa'ida kai tsaye ga aikin haƙuri.

Yadda ake kari tare da halitta

Akwai nau'ikan halittar halitta da yawa, wasu daga cikinsu ana tallata su da maganganu masu ƙarfin gaske waɗanda bincike ba ya tallafawa su.

Mafi yawan abin da aka karanta kuma aka tabbatar dashi shine creatine monohydrate, tare da ɗaruruwan karatu don tallafawa aminci da tasirin sa (,).

Creatarin keɓaɓɓen halitta na iya haɓaka shagunan halittar tsoka da 10-40%, gwargwadon ku da matakanku na yanzu ().

Idan kuna da ƙananan shaguna, zaku iya ganin ingantattun ingantattun abubuwa.

Lokaci na lodawa shine hanya mafi sauri don kara girman adadin halitta a cikin tsokoki. Ya haɗa da ɗaukar babban ƙwazo na aan kwanaki, sa'annan kuma ƙarami kashi bayan wannan ().

Wannan yawanci yana nufin 20-25 grams na halitta a kowace rana, a cikin allurai gram 5, na kwanaki 5-7. Sannan ana bin wannan tare da nauyin kiyayewa na gram 3-5 kowace rana ().

Wasu bincike sun nuna cewa shayarwar halitta na iya inganta tare da furotin ko carbi, don haka shan shi tare da abinci na iya zama mafi kyau ().

Don kari tare da creatine, ɗauki gram 3-5 na creatine monohydrate yau da kullun. Kuna iya kara girman abun cikin halittar ku ta hanyar “lodawa” tare da gram 20 kowace rana na farkon kwanaki 5.

Layin kasa

Creatine ɗayan mafi ingancin ingantaccen ilimin kimiyya akan kasuwa.

Wani nau'i - creatine monohydrate - an yi bincike mai yawa sosai. Har ila yau, shi ne mafi arha nau'in da ake samu.

Matsakaicin magani shine gram 3-5 a rana, amma kuma zaka iya ɗaukar gram 20 na kwanaki 5 don haɓaka ɗakunan halittar tsoka da sauri.

A cikin motsa jiki mai tsananin gaske, halitta zata iya haɓaka aiki har zuwa 15%, kuma hakanan zai iya taimaka muku samun tsoka da ƙarfi.

Creatine bashi da wata fa'ida don ƙananan ƙarfin jimrewa, amma yana iya zama fa'ida idan har kuka haɗa da manyan atisaye a cikin horo.

Bugu da ƙari, halittar halitta tana da aminci don amfanin dogon lokaci. Babu wani bincike da ya nuna wata matsala ta dogon lokaci a cikin lafiyayyun mutane.