Shin Za Ku Iya Takeauka Mafi Halitta?

Wadatacce

• Menene halitta?
• Amfanin halitta
• Wasan motsa jiki
• Lafiya tsufa
• Lafiyar kwakwalwa
• Dosing dabarun
• Ineirƙirar Creatine
• Kulawa kashi
• Shin halittar lafiya?
• Illolin shan yawan halitta
• Kumburin ciki
• Cutar rashin jin daɗi
• Shan kwayar halitta da yawa aikin banza ne
• Layin kasa

Creatine ɗayan shahararrun kayan wasanni ne akan kasuwa.

Ana amfani dashi da farko don ikonsa don ƙara girman tsoka, ƙarfi, da iko. Hakanan yana iya samun wasu fa'idodin kiwon lafiya dangane da tsufa da aikin kwakwalwa.

Koyaya, kamar yadda mantra ke, ƙari ba lallai ne ya fi kyau ba.

Wannan labarin yayi bayani dalla-dalla game da lafiyar halittar, illolin sa, da kuma bayanin yadda akeyinsu.

Menene halitta?

Kirkirar halittar jikinka a kodar ka, hanta, da kuma pancreas. Anyi shi ne daga amino acid uku - glycine, arginine, da methionine ().

A matsakaita, kuna yin gram 1-2 na creatine a kowace rana, wanda aka adana shi da farko a cikin ƙashin ƙashin ku ().

Hakanan ana samun mahaɗan a cikin abinci, galibi kayayyakin dabbobi kamar naman shanu, kaza, naman alade, da kifi. Abinci na yau da kullun, abincin mai ɗorewa yana samar da 1-2 gram na creatine kowace rana ().

Idan aka kwatanta da mutanen da suka haɗa da nama a cikin abincin su, masu cin ganyayyaki suna da ƙananan matakan mahaɗan da aka adana a cikin ƙashin ƙashinsu (,).

Baya ga samuwar yanayi a cikin abinci da yawa, ana samun halitta a cikin nau'ikan kari.

Kodayake akwai nau'ikan nau'ikan waɗannan abubuwan wadatar da ake samu, halittar monohydrate ita ce mafi kyawun nazari, inganci, kuma mai tsada (,,,).

Halittar halittar jikinka ce kuma ana iya samunta ta hanyar abincinka daga kayan dabbobi. Creatine monohydrate shine mafi kyawun tsari.

Amfanin halitta

An san Creatine sosai saboda ikonta na haɓaka wasan motsa jiki.

Koyaya, bincike kwanan nan ya ba da shawarar cewa fa'idodi masu amfani da waɗannan abubuwan na iya fadada fiye da wasan motsa jiki don ƙarfafa tsufa mai kyau da fa'idodin lafiyar kwakwalwa.

Wasan motsa jiki

Creatine ta cika shagunan jikin ku na adenosine triphosphate (ATP) - kwayar dake adana kuzari da kuma habaka kwayar ku - don samar da kuzari ga tsokokin ku.

Wannan haɓaka cikin wadatar kuzarin an nuna shi don haɓaka girman tsoka, ƙarfi, da ƙarfi.

A gaskiya ma, nazarin ya nuna cewa abubuwan haɓaka na halitta na iya ƙara alamun alamun wasan motsa jiki, gami da ƙarfin tsoka da ƙarfi, ta hanyar 5-15% ().

Lafiya tsufa

Bincike ya nuna cewa shan abubuwan kirkirar halitta na iya taimakawa lafiyar tsokoki da kasusuwa yayin da kuka tsufa.

Studyaya daga cikin binciken sati 10 ya nuna cewa maza masu shekaru 59-77 waɗanda suka taimaka da 5 mg / paund (10 mg / kg) na creatine da 14 mg / paun (30 mg / kg) na furotin sun haɓaka ƙarfin tsoka na sama da rage ƙashin kashi , idan aka kwatanta da waɗanda suka ɗauki placebo ().

Abin da ya fi haka, nazarin karatu a cikin tsofaffi 405 sun sami ci gaba mafi girma a cikin ƙwayar tsoka da ƙarfi a cikin waɗanda suka ba da ƙarin gram na 5-22 na halittar halitta haɗe da horo na juriya, idan aka kwatanta da waɗanda suka yi horo na juriya shi kaɗai ().

Lafiyar kwakwalwa

Abubuwan kirkirar halittar an nuna su kara yawan kwayar halitta a cikin kwakwalwa da kusan 10%, wanda zai iya inganta lafiyar kwakwalwa (,).

Ana tunanin cewa shan waɗannan abubuwan haɓaka yana haɓaka aikin kwakwalwa ta hanyar haɓaka samar da makamashi ga ƙwaƙwalwa da kuma ba da kariya ta salula.

A cikin wani binciken, mutanen da suka yi amfani da gram 8 na kwayar halitta kowace rana har tsawon kwanaki biyar sun rage gajiya ta hankali yayin lissafin lissafi, idan aka kwatanta da waɗanda ke shan placebo ().

Hakanan, sake nazarin nazarin 6 ya gano cewa allurai na gram 5-20 na mahaɗin na iya inganta ƙwaƙwalwar ajiyar ƙwaƙwalwar ajiya da hankali a cikin masu lafiya ().

Fa'idodin lafiyar halittar halitta na iya faɗaɗa fiye da wasan motsa jiki zuwa wasu nau'ikan, gami da tsufa mai lafiya da lafiyar kwakwalwa.

Dosing dabarun

Kirkirar Creatine yawanci ana haɗuwa da ruwa ko ruwan 'ya'yan itace kuma ana ɗauka kafin ko bayan motsa jiki.

Kuna iya haɓaka tare da halitta a cikin ɗayan hanyoyi biyu.

Ineirƙirar Creatine

Hanyar daidaitacciyar hanya don ɗauka ƙarin shine ta hanyar abin da aka sani da yin halitta.

Shirya kwayar halittar ya hada da daukar 20-25 gram na creatine, ya kasu kashi 4-5 daidai gwargwado na tsawon kwanaki 5-7 ().

Bayan yin lodin, gram 3-5 (14 mg / fam ko 30 mg / kg) kowace rana ya zama dole don kula da tsoffin kayan halittar ku na halitta ().

Dalilin yin lodin shine a danko kwayoyin halittar jikin ku ta yadda za'a iya samun amfanin su da wuri. Don sanin tasirin halittar, dole ne tsokoki su cika da shi, wanda yawanci yakan ɗauki kwanaki 5-7 na lodawa.

Kulawa kashi

Tsallake lokacin ɗorawa da ɗaukar nauyin kiyayewa na gram 3-5 a kowace rana ita ce sauran hanyar da za a iya haɓakawa da halitta.

Wannan hanyar tana da tasiri kamar ɗora halitta, amma yana ɗaukar lokaci mai yawa - yawanci kwanaki 28 - don fuskantar fa'idodi iri ɗaya (,).

Idan aka kwatanta da hanyar lodawa, shan maganin kiyayewa na tsawon lokaci na iya zama mafi sauki, tunda ya shafi kashi 1 ne kawai a rana maimakon 4-5 na allurai na yau da kullun.

Kuna iya haɓaka tare da halitta a cikin ɗayan hanyoyi biyu. Kuna iya bin yarjejeniyar ladabi tare da aikin kulawa, ko zaku iya tsallake lokacin loda ɗin ku ɗauki gwargwadon aikin tsawan lokaci.

Shin halittar lafiya?

Creatine amintacce ne, ingantaccen karatun.

Karatu a cikin mutane daban-daban sun nuna babu wata illa ga lafiyar shan kayan maye a cikin allurai har zuwa gram 4-20 kowace rana tsawon watanni 10 zuwa shekaru 5 (,,).

Wannan ya ce, ana yawan tunanin cewa shan waɗannan abubuwan na iya cutar da lafiyar koda.

Duk da haka, a cikin binciken da aka yi wa mutanen da ke da ciwon sukari na 2, yanayin da zai iya lalata aikin koda, kari tare da gram 5 na creatine a kowace rana tsawon makonni 12 bai cutar da lafiyar koda ba).

Kodayake, karatun dogon lokaci a cikin mutanen da ke fama da cutar koda suna rasa. Mutanen da ke fama da larurar koda ko waɗanda ke shan magunguna ya kamata su bincika tare da mai ba da lafiyarsu kafin su haɗa da halitta don tabbatar da lafiya.

Yayinda ake ɗaukar kirkirar halitta amintaccen kari, ka tuna cewa zaka iya fuskantar illa mai nasaba da yawan shaye shaye.

Creatine yana da ƙaƙƙarfan bayanan tsaro kuma yana da wuya ya haifar da illa yayin amfani da shi cikin adadin da aka ba da shawarar.

Illolin shan yawan halitta

Duk da bayanan lafiyar mai karfi na halitta, daukar girma fiye da wadanda aka bada shawarar ba lallai bane kuma yana iya haifar da wasu kananan illolin.

Kumburin ciki

Kirkirar Halittar na iya haifar da gagarumar riba a cikin nauyin jiki saboda karuwar duka ƙwayar tsoka da shan ruwa a cikin tsokoki. Duk da yake ba shi da lahani, wannan ƙaruwa cikin nauyin jiki na iya haifar da kumburin ciki.

Misali, wani bincike ya gano cewa shan kayan halittar halitta na tsawon kwanaki 28, wanda kuma ya hada da lokacin lodawa, ya kara nauyin jikin mahalarta da fan 2.9 (kilogiram 1.3), a matsakaita. Wannan riba mai nauyi ta lissafa duka haɓakar tsoka da riƙe ruwa ().

Duk da yake ba kowa ke samun kumburin ciki lokacin shan abubuwan kari ba, zaka iya rage shi ta hanyar tsallake lokacin lodawa da kuma daukar nauyin kiyayewa na gram 3-5 a kowace rana maimakon hakan.

Cutar rashin jin daɗi

Shan yawan halitta a lokaci daya na iya haifar da rashin jin daɗin ciki.

Misali, a cikin studyan wasa whoan wasa guda daya wadanda suka hada da gram 10 na kwayar halitta a cikin guda guda wadanda suka kamu da gudawa, ciwon ciki, da bel. Wadanda suka haɓaka tare da kashi 2-5-gram guda ɗaya ba su ba da rahoton sakamako iri ɗaya ba ().

Wancan ya ce, idan kun zaɓi bin ƙa'idar ladabi, za ku iya guje wa waɗannan tasirin ta hanyar ɗaukar 20-25 gram na creatine ya kasu kashi 4-5 daidai gwargwado a cikin yini.

Shan kwayar halitta da yawa aikin banza ne

Shan yawan halitta a lokaci daya na iya haifar da rashin jin dadi da kumburin ciki, kuma asara ce ta kudi.

Bayan tsokoki sun cika cikakke tare da creatine, ana ba da shawarar a ɗauki gram 3-5 (14 mg / laba ko 30 mg / kg) kowace rana don kula da ɗakunan ajiyar tsoka masu kyau.

Saboda wannan adadin ya isa ya kiyaye shagunan tsoka na halittar mai cike da sinadarai, shan fiye da abin da aka ba da shawarar zai taimaka maka wajen fitar da kwayar halittar da ta wuce ta fitsarinka, saboda jikinka zai iya adanawa sosai ().

Kodayake creatine yana daya daga cikin hadaddun abubuwan da ake samu na wasanni, shan abubuwa da yawa ɓata lokaci kuma yana iya haifar da kumburin ciki da rashin jin daɗin ciki.

Layin kasa

Creatine sanannen ƙarin kayan wasanni ne wanda aka ɗauka da farko don ƙwarewarta don inganta wasan motsa jiki.

Nazarin ya kuma bincika halittar don wasu fa'idodi masu fa'ida ga lafiyar da suka shafi tsufa da aikin kwakwalwa.

Duk da yake shan abubuwan kirkirar halitta ba komai bane idan wani hadari, yawan shan abu, musamman lokacin lodin lokaci, bashi da mahimmanci kuma yana iya haifar da illa kamar kumburin ciki da rashin jin daɗin ciki.