Sibutsetelo
I-Creatine yinkampani ehilelekile ekukhiqizeni amandla emzimbeni, ngendlela ye- adenosine triphosphate (ATP). Ukwenziwe esibindi, cishe amaphesenti angama-95% omzimba womzimba ugcina ugcinwe emisipha yamathambo kanti ama-5% asele atholakala ebuchosheni, enhliziyweni nasezivivinyeni. Uma isetshenzisiwe, i-creatine iguqulwa kumkhiqizo odoti obizwa ngokuthi i-creatinine futhi uhanjiswe emcinini.
Izinzuzo zezeMpilo
Kuze kube manje, ukusekelwa kwezesayensi ngezinzuzo ezingase zibe khona zokudala kulinganiselwe.
1) Ukusebenza kwezemidlalo
Ucwaningo lokuqala luveza ukuthi i-creatine inganikeza inzuzo ethile ekwenzeni ngcono ukusebenza ngokuphezulu, imisebenzi emifushane efana nokuphakamisa isisindo kanye ne-sprinting. I-Creatine ikwandisa ukukhiqizwa kwe-ATP, umthombo wamandla wezinhlanzi ngesikhathi sesikhathi esifushane, sokuqhuma komsebenzi. Akatholakalanga, noma kunjalo, ukusiza ngemidlalo ye-aerobic noma yokukhuthazela njengemarathon egijima.
Ukudala kunganciphisa ukukhathala kwemisipha. Kubonakala kunciphisa i-lactic acid, umkhiqizo we-waste energy obangela ukukhathala kwemisipha.
Okuhlobene: Ukukhululwa Kwezemvelo Kwezingqungquthela Ezibuhlungu
Ucwaningo olungaphezulu luyadingeka ekusebenzeni kwe-creatine. I-creatine excess isuswe izinso, ngakho-ke abanye ochwepheshe bayakubuza ukusetshenziswa kwezidakamizwa ze-creatine kubantu abanamazinga ananele okudala emisipha yabo.
I-Creatine ithandwa kakhulu ngabagijimi namalungu omzimba, abaningi babo abheka ukuthi banezimo ezifanayo njenge- anabolic steroids ngaphandle kwemiphumela emibi.
Akuzange kuvinjelwe izinhlangano eziningi zezemidlalo. Noma kunjalo, ezinye izinhlangano zibuza ukuthi kungcono yini ukuvumela abagijimi ukuba bathathe isengezo esingahle sithuthukise ukusebenza. Abanye baye babonisa ukukhathazeka ukuthi ukusebenzisa izithako ezithuthukisa ukusebenza kungaholela ekusetshenzisweni kwamanye ama-supplement ayingozi kanye nezidakamizwa.
2) iMiscle Mass
Ezinye izifundo zibonise ukukhuphuka kwesisindo semisipha esinesisindo esinamandla. Kungenza lokhu ngoba ukudala emisipha kudonsela amanzi. Ucwaningo olungaphezulu luyadingeka, noma kunjalo, ngoba akuwona wonke ucwaningo oluqinisekisile lokhu okutholayo. Futhi, izifundo ziye zasebenzisa izilinganiso ezahlukene ze-creatine, ngakho-ke akucaci ukuthi ingabe umthamo ophephile noma osebenzayo uzoba.
3) Isisindo Sokubuthakathaka
Ngenxa yokuthi i-creatine ingaqinisa amandla omzimba, kuye kwaphakanyiswa ngokuthi ukwelashwa okuhambisanayo nezimo lapho ubuthakathaka bemisipha bukhona khona, njenge-muscular dystrophy, ukwehluleka kwe-heart congestive, isifo sika-Huntington, isifo sika-McArdle (esibizwa nangokuthi iglycogen isifo sesifo V), i-amyotrophic lateral sclerosis, i-myasthenia gravis, isifo sikaParkinson futhi ngemuva kokulimala noma ukuhlinzwa.
I-Cochrane Collaboration ihlaziywe izifundo ezishicilelwe ngaphambilini ezakhiweni ze-creatine ngezimo zomzimba. Ukuhlolwa okuyishumi nambili kufaka inani labangu-266 abahlanganyeli abahlangabezana nemigomo yabo yokukhetha. Abacwaningi abatholanga ukuthuthukiswa kwamandla emisipha kubantu abanezifo ze-genetic ezibizwa ngokuthi ama-myopathies e-metabolic, njenge-McArdle's disease. Kodwa-ke, i-Creatine yayisebenza ekuthuthukiseni amandla emisipha kubantu abanezinyosi ze-muscular dystrophies futhi yayibekezelela kahle.
Imiphumela emibi kanye nezixwayiso
Kuhlaziywa kweCocrane Collaboration kwezilinganiso ezingu-12, kwakungekho izenzakalo ezimbi eziphawulekayo ezibikiwe, kodwa-ke, ucwaningo ngemiphumela emibi kanye nokuphepha kwezidalwa zokukhiqiza kusekhona.
Imiphumela emibi engase ibe khona ye-creatine ihlanganisa:
- Izimpande zesisu
- I-nausea
- Uhudo
- Ukulahlekelwa kwesifiso
- Ama-cramp muscle
- Inzuzo yesisindo
I-creatine ingabangela ukuba amanzi akhishwe kude kwezinye izindawo zomzimba futhi abe ngamathishu emisipha, angakhuphula ingozi yokuphelelwa amandla kwamanzi.
Amanani aphezulu e-creatine angase ahlasele izinso, isibindi nenhliziyo. Ngokwemvelo, i-creatine ingabangela ukulimala kwezinso ngoba i-by-product, creatinine, ihlungwa ngokusebenzisa izinso zibe umchamo. Nakuba izifundo zingakaze zithole izenzakalo ezimbi ezinkambisweni eziphakanyisiwe, kuye kwaba nemibiko embalwa yecala labantu abaye babhekana nokubola kwezinso nokufa abathathu kubantu abathatha umdali, kodwa akekho ubufakazi obucacile bokudala ukuthi yiyona imbangela.
Abantu abanesifo sezinso noma izifo zesibindi kufanele bagweme ukudala.
Izithako ze-Creatine zingabangela izimpawu ze-asthmatic, njenge-wheezing nokukhwehlela, kwabanye abantu.
Abantu abanesifo sikaMcArdle akufanele basebenzise amazinga aphezulu e-creatine ngoba atholakale ekwandiseni ubuhlungu be-muscle.
Kukhona ukukhathazeka ukuthi izithako zomlomo ezenziwe ngomlomo zihlanganiswa emzimbeni kumkhiqizo onobuthi obuhlelekile u-formaldehyde, ongase ubonakalise amangqamuzana, ama-molecule we-DNA nemithambo yegazi.
Enye yezinkinga zokuphepha eziyinhloko ukuthi abantu abasebenzisa i-creatine ukuze bathuthukise ukusebenza kwezemidlalo noma ubunzima bemisipha, ikakhulukazi intsha, bangadlula imizamo ephakanyisiwe futhi bayithathe ngaphandle kokuqondisa.
Ngenxa yokuthi i-creatine ingathinta umsebenzi wezinso, akufanele ithathwe ngezidakamizwa zemithi ezingase zithinte izinso, njenge-aminoglycoside antibiotics (i-Amikacin®, i-Nebcin®), izidakamizwa ezingenakuzivikela ezifana ne-cyclosporine nezidakamizwa ezingezona ukuvuvukala okunjalo njenge-aspirin, ibuprofen (i-Motrin®, i-Advil®), i-naproxen (i-Naprosyn®, i-Aleve®).
Izidakamizwa ze-Creatine akufanele zithathwe nomuthi we-ephedra ngenxa yengozi enkulu yemiphumela emibi. Kwakukhona icala elilodwa lokushaya isifo kumuntu othatha i-creatine ne-ephedra. Nakuba kwakungakho isixhumanisi esiqondile phakathi kwenhlanganisela yamakhambi kanye nesifo, kungcono ukugwema inhlanganisela.
Amafomu
I-Creatine itholakala ngemali encane enyama ebomvu nenhlanzi. Nokho, iningi lalo libhujiswa ngokupheka. Kwenziwa futhi ngokwemvelo emzimbeni kusuka ku-L-arginine, i-L-glycine ne-L-methionine, ama-amino acids okutholakala ikakhulukazi emaprotheni wesilwane. I-insulin iyadingeka ukuze kudalwe ukungena emisipha, ngakho-ke ama-carbohydrate edlalayo ne-creatine angandisa inani lemvelo elitholakalayo emisipha.
Izithako ezenziwe nge-Creatine zitholakala kuma-capsules noma njenge-powder ezitolo zezokudla, ezinye izitolo zezidakamizwa kanye ne-intanethi. Enye yezinhlobo ezidumile kakhulu zokudala i-creatine monohydrate.
Amanye amagama: i-creatine monohydrate, i-creatine phosphate, idala i-citrate
Izwi elivela
Izindleko azange zihlolwe ukuphepha futhi ngenxa yokuthi izithako zokudla ngokuvamile azihambisani nomthetho, okuqukethwe kwemikhiqizo ethile kungase kuhluke kulokho okushiwo kwilebula lomkhiqizo. Futhi khumbula ukuthi ukuphepha kwezidakamizwa kwabesifazane abakhulelwe, omama abahlengikazi, izingane, nalabo abanezimo zezokwelapha noma abaphuza imishanguzo ayisungulwa. Ungathola amathiphu ekusetshenzisweni izithako lapha, kodwa uma ucabangela ukusebenzisa izithako zokudala, khuluma nomhlinzeki wakho oyinhloko kuqala. Ukwelapha isimo futhi ukugwema noma ukubambezela ukunakekelwa okujwayelekile kungaba nemiphumela emibi.
Imithombo
UKoshy KM, uGriswold E. et al. I-nephritis yezinkanyezi esigulini ethatha umdali [incwadi] N Engl J Med. 1999; 340: 814.
Kley RA, Vorgerd M, Tarnopolsky MA. I-Creatine yokwelapha izifo ze-muscle. I-Cochrane Database Syst Rev. 2007 Jan 24; (1): CD004760.
Ukuziphendulela: Ulwazi oluqukethwe kule sayithi luhloswe ngezinjongo zemfundo kuphela futhi aluthathi iseluleko, ukuxilongwa noma ukwelashwa ngudokotela olayisensi. Akuhloselwe ukumboza zonke izinyathelo zokuqapha, ukusebenzisana kwezidakamizwa, izimo noma imiphumela emibi. Kufanele ufune ukunakekelwa okusheshayo kwezokwelapha kunoma yiziphi izinkinga zezempilo bese uthintana nodokotela wakho ngaphambi kokusebenzisa enye imithi noma wenze ushintsho ohlelweni lwakho.