Izinzuzo Eziningi Ezingenzeka
I-creatine i-asidi ephilayo eyenziwa ngumzimba wakho ukukhiqiza amandla ngendlela ye-adenosine triphosphate (ATP). Kokubili ukukholelwa kwe- fibromyalgia nesifo esingapheliyo sokukhathala kuyakholelwa ukuthi kufaka amazinga aphansi we-ATP , ngakho-ke kuyinto engokwemvelo ukuzibuza ukuthi i-creatine ingaba yingxenye ephumelelayo yohlelo lwakho lwezokwelapha.
Yini Okudaliweyo Yenza?
I-Creatine ikhiqizwa ngumzimba wakho futhi iyatholakala ngemithombo yokudla.
Ngokuvamile kunconywa kubadlali, kodwa kungase kuhlinzeke izinzuzo kwabanye abantu abaningi, futhi.
Asinaso ucwaningo oluningi ku-creatine, kodwa sifunda kabanzi ngaso sonke isikhathi. Kuze kube manje, ucwaningo lubonisa ukuthi i-creatine inga:
- Thuthukisa ukusebenza kwezemidlalo
- Qinisa imisipha futhi uthuthukise umsebenzi we-neuromuscular
- Khulisa umthamo we-muscle onamafutha
- I-Lower triglyceride i-concentrations egazini
- Thuthukisa impilo yenhliziyo
- Nikeza ukuvikelwa komdlavuza
- Nikeza inzuzo kwabanye abantu abanesifo se-neurodegenerative, kuhlanganise nesifo sika-Parkinson kanye ne- amyotrophic lateral sclerosis (ALS)
Singahle sibone ucwaningo oluningi kakhulu ku-creatine esikhathini esizayo.
I-Creatine ye-Fibromyalgia & Chronic Sativity Syndrome
Asinakho ucwaningo oluningi kuma-creatine supplements kulezi zimo. Noma kunjalo, lokho esinakho kuyancenga.
Ucwaningo olwenziwa ngo-2013 ku- Arthritis Care & Research luveza ukuthi izidakamizwa zokudala zingathuthukisa amandla okusebenza kwemisipha kubantu abane fibromyalgia, okuphakamisa ukuthi kungasiza abantu ukuba benze okungaphezulu ngaphandle kokubhekana nemiphumela emibi evame ukulandela ukuzikhandla kubantu abanalo mgomo.
Ngo-2017, isihloko se- BMC Neurology sabika ukuthi i-creatine yayisinye sezidakamizwa ezintathu ezithintekayo e-fibromyalgia nokuthi ukuhlolwa okulula kwamaminithi kulezi zinto kunganikeza indlela enembile yokuthola ukugula . (Sizodinga ucwaningo oluningi ngaphambi kokuba sitshele ngokucacile ukuthi le ndlela yokuxilonga inokwethenjelwa, ngakho ungalindeli ukuyibona ehhovisi likadokotela noma nini maduzane.)
Ngenkathi lokhu kutholakala okungenzeka kungaba okubaluleke kakhulu ekuxilongweni kwesikhathi esizayo, lolu cwaningo alusitsheli lutho ngokuthi ngabe ama-supplement we-creatine angathuthukisa isimo. Ukuxhumana okusiza ukusekela, noma kunjalo, kungabangela abacwaningi abaningi ukuthi iyiphi indima engadlala ngayo ku-fibromyalgia.
Ku-syndrome yokukhathala okungapheli, i-creatine iphakanyiswa ngokujwayelekile njenge-supplement ngenxa yokuhlangana kwayo nokuthuthukisa ukusebenza kwezemidlalo. Isibonakaliso esibalulekile sokugula okungapheli syndrome yi -malaise e-post-exertional , okuyinto ebukhali, ephindaphindiwe ngokweqile ezimpawu emva kokusebenza. Sinebufakazi bokuqala bokuthi ukukhulisa amazinga e-creatine kungasiza ngalokho.
Ucwaningo oluthile lwe-2016 olwanyatheliswa emaphepheni I- Nutrients ibheka ukwesekwa nge-guanidinoacetic acid, okuyinto isithako imizimba yethu yokusebenzisa ukukhiqiza ukudala. Abacwaningi bathi emva kwezinyanga ezintathu, ababambiqhaza babekhulise kakhulu amazinga e-creatine emisipha yabo, futhi babe namandla amakhulu futhi amandla aerobic (ungangenisa umoya ongakanani ngesikhathi sokusebenza okukhulu). Lokho kungabonisa ukubekezelelana okuphakeme kokuzivocavoca.
Ukwengeza, isifundo se-2017 ku- Biological Psychiatry sathola ukuthi isilinganiso esincane esiphansi se-creatine kuya ku-N-acetylaspartylglutamate, esesinye sezinkinga ze-neurotransmitter ezivame kakhulu ebuchosheni bakho, sasihlanganiswe namazinga aphulukisayo aphezulu.
Nakulokhu, lokhu akusikusho ukuthi ukudala ukwesekwa kudala kuyasiza ekunqobeni izimpawu zalesi sifo, kodwa kunikeza ubufakazi bokuxhumanisa okungaholela ekucwaningeni okwengeziwe emgwaqeni.
Ukucwaninga komzimba okukhulayo kusikisela kokubili izingxenye ze-neurological kanye nokusebenza okungasebenzi kwamamithachondrial kokubili i-fibromyalgia nesifo esingapheliyo sokukhathala. Ezinye izifundo zibonisa ukuthi i-creatine ingakwazi ukubhekana nezici eziningana zalezi zinhlobo zezifo, njenge:
- I-Ischemia (ukugeleza kwegazi okungaphelele, izingxenye zomzimba "ezilele")
- Ukucindezeleka okwexubile
- I-Neurotoxins
- I-Energy dysregulation
Ukudala Isilinganiso
Ama-supplement e-Creatine afika ngezindlela eziningi, kufaka phakathi uketshezi, amaphilisi / ama-capsules, uketshezi, kanye nemikhiqizo edlalwa njengemishini yamandla.
Abantu abadala abagijimi, isilinganiso esivamile sokulondoloza umsebenzi wokwenza umsebenzi u-2 amagremu we-creatine ngosuku. Kwabanye abantu abadala, izilinganiso eziphakanyisiwe zibizwa ngo-3 kuya ku-5 amagremu ngosuku. Kodwa-ke, ucwaningo lubonisa ukuthi kufika ku-gramu angu-30 ngosuku ngokuvamile kuphephile futhi kukhuthazwe kahle, kokubili isikhathi esifushane nesikhathi eside.
Qinisekisa ukuthi uxoxisana nodokotela wakho kanye nomsebenzi wezokwelapha ukuze uqiniseke ukuthi uyayithatha ngokuphepha futhi ubone ukuthi ingasebenzisana kabi yini nezinye izidakamizwa nezithako ezithathayo.
Dala kuDlozi Lakho
Inyama ebomvu nezinhlanzi ziqukethe i-creatine encane, kepha ukupheka kubhubhisa ezinye zazo. Ukudla ama-carbohydrate kanye nemithombo ye-creatine kungandisa inani elitholakalayo ukuze imisipha yakho isebenzise.
Imithombo ephakanyisiwe yokudala ihlanganisa:
- Inyama ebomvu epholile
- i-herring
- Uhlobo lwenhlanzi
- I-Tuna
Imiphumela emibi ye-Creatine
Ngisho nezinto zemvelo, kufaka phakathi lezo eziyingxenye evamile yemizimba yethu, zingabangela imiphumela emibi engadingeki. Lokhu kuyiqiniso ngokudala, kanye nezithako eziningi.
Imithelela emibi engenzeka ye-creatine ihlanganisa:
- Ama-cramp muscle noma izinkinga
- Inzuzo yesisindo
- Ukulahlekelwa kwesifiso
- Izisu zomzimba, isicashu kanye nesifo sohudo
- Isizungu
- Umfutho wegazi ophezulu
- Ukungasebenzi kwesibindi
- Ukulimala kwezinso
Uma une-high blood pressure, isifo sesibindi, noma isifo sezinso, akufanele uthathe izithako ze-creatine.
I-Creatine ingandisa ingozi yokulimala kwezinso lapho ihlanganiswa nezidakamizwa noma izithako ezithinta izinso zakho, kuhlanganise:
- Izidakamizwa ezingekho-steroidal anti-inflammatory (NSAIDs) , njenge-Aleve (naproxen sodium) nemithi eline-ibuprofen equkethe i-Motrin ne-Advil
- I-Tagamet (cimetidine) , evame ukusetshenziswa i-acid reflux
- I-Probenecid
- I-Diuretics (amaphilisi amanzi)
Izwi elivela
Qinisekisa ukuthi uqala izithako ngesikhathi esisodwa nangesilinganiso esincane kunazozonke, kancane kancane usebenza kuze kube semali ephakanyisiwe. Buka imiphumela emibi, futhi qiniseka ukuthi ukhuluma nodokotela wakho uma unemibuzo noma ukukhathazeka.
> Imithombo:
> Alves CR, Santiago BM, Lima FR, et al. I-supplementation ye-Creatory in fibromyalgia: isilingo esilawulwa ngokungahleliwe, esiphindwe kabili, esibukhali. Ukunakekelwa kwe-Arthritis & ucwaningo. 2013 Sep; 65 (9): 1449-59.
> Kreider RB, Kalman DS, Antonio J, et al. Imvelo Yezemidlalo Yomhlaba Wonke Ukuma kwesimo sokuma: ukuphepha nokuphumelela kokuvuselelwa kwe-creatine ekuzivocavoca, ezemidlalo nasemithi. I-Journal ye-International Society of Sports Nutrition. 2017 Jun 13; 14:18. i-doi: 10.1186 / s12970-017-0173-z. eCollection 2017.
> I-Malatiji BG, iMeya H, iMason S. Iphrofayli ye-biomarker ye-diagnostic ye-fibromyalgia syndrome esekelwe ekutadisheni kweziguli kanye nezilawuli ezikhethiwe ze-NMR. I-BMC neurology. 2017 Meyi 11; 17 (1): 88. i-doi: 10.1186 / s12883-017-0863-9.
> Ostojic SM, Stajanovic M, Drid P, et al. Ukwengezwa nge-guanidinoacetic acid kwabesifazane abane-syndrome engapheliyo. Amakhemikhali. 2016 Jan 29; 8 (2): 72. i-doi: 10.3390 / nu8020072.
> van der Schaaf ME, De Lange FP, Schmits IC, et al. Isakhiwo sokuqhamuka sehlukahluka njengokusebenza kwezibonakaliso zobuhlungu ekukhulekeni okungapheli kwesifo. I-psychiatry yezinto eziphilayo. 2017 Feb 15; 81 (4): 358-365. doi: 10.1016 / j.biopsych.2016.07.016.