Creatine ya dawo kan leben kowa: 'yan wasa, likitoci da masu sadarwa Sun yarda cewa aikin sa ya wuce dakin motsa jiki, amma tambayoyi sun ci gaba game da sashi, aminci, da wanda ke buƙatar gaske. A cikin wannan jagorar, mun sake nazarin mafi kyawun shaida da ake da su da shawarwarin da kwararru suka zayyana a Spain.
Tare da hanya mai amfani kuma ba tare da ƙari ba, muna tattara bayanai daga karatu da muryoyin asibiti don bayyanawa wadanne fa'idodi ne masu dacewa, menene ka'idojin amfani da ake amfani da su, da waɗanne tatsuniyoyi ya kamata a ajiye su. Manufar ita ce bayar da taƙaitaccen bayani mai amfani ga matsakaita mai karatu a Turai, musamman ga waɗanda ke ba da shawara daga Spain.
Abin da yake da kuma dalilin da ya sa aka bada shawarar
Creatine wani sinadari ne da jiki ke samar da shi da yawa kuma muna samu daga abinci, musamman daga ciki nama da kifiBabban aikinsa shi ne don taimakawa sake sarrafa ATP, "kuɗin makamashi" na sel, wanda ke fassara zuwa mafi girma don ƙoƙarce-ƙoƙarce, na ɗan gajeren lokaci.
Kwararru da yawa sun jaddada cewa daidaito yana aiki mafi kyau fiye da gaggawa don cika shagunan tsoka da phosphocreatine: sha 3-5 g kowace rana Creatine monohydrate yawanci ya isa ga yawancin, ba tare da buƙatar ɗaukar matakai don burin lafiyar gabaɗaya ba.
Lokacin cin abinci yana da sauƙi: ana iya ɗauka a kowane lokaci na rana, zai fi dacewa a narkar da shi cikin ruwa kuma, idan an so. tare da carbohydrates don saukaka shigarsa cikin tsoka. Tun da sinadari ne wanda "aiki ta hanyar tarawa," daidaitawa shine mabuɗin.
A cikin mahallin ayyuka masu girma, wasu masu fasaha suna amfani da takamaiman ladabi (misali, gajerun kaya da wani lokaci na kulawa na gaba). Koyaya, waɗannan jagororin an tanada su don takamaiman manufofin wasanni kuma ba su da mahimmanci ga waɗanda ke neman lafiya da aiki kawai.
Amfanin bayan tsoka: kwakwalwa, barci, da tsufa
Baya ga haɓaka ƙarfi da aiki a cikin ƙoƙarin fashewa, wallafe-wallafen kimiyya sun bincika tasirinsa akan ƙwaƙwalwa. Akwai binciken da ke nuni ga ingantaccen haɓakawa a ciki ƙwaƙwalwar ajiya, hankali da yanayi, musamman a cikin mutanen da ke da ƙananan ko mafi girma.
An kuma lura da sakamako masu ban sha'awa a cikin takamaiman yanayi na rashin barci: a cikin binciken tare da matasa, babban adadin creatine ya nuna. kasa gajiya da kyakkyawan aiki a cikin ayyukan fahimi bayan sa'o'i da yawa a farke. Duk da haka, ba a ba da shawarar yin amfani da yau da kullum ba, kuma yana da kyau a tsaya ga allurai na yau da kullum.
Sauran fagagen bincike suna nazarin yuwuwar fa'idodin ga lafiyar tsufa da aiki a cikin tsofaffi. Creatine, hade da ƙarfin horo da halaye masu kyau (hutawa da abinci mai gina jiki), na iya taimakawa wajen adana ƙwayar tsoka da cin gashin kai.
Akwai ma nazarin abinci mai gina jiki wanda ke danganta yawan cin abinci na creatine tare da a dan kadan ƙananan haɗari wasu matsalolin lafiya; duk da haka, tasirin yana da karami, kuma shaida ba ta ba mu damar rufe karar ba. A yanzu, muna magana ne game da yuwuwar, ba tabbataccen tabbaci na asibiti ba.
Riƙewar ruwa, koda, da asarar gashi: abin da shaida ta ce
Bayani mai amfani: creatine yana inganta intracellular hydration (ruwa yana shiga cikin zaruruwan tsoka), amma wannan baya daidaita da "tsayawa" mai ban haushi a cikin idon sawu ko kyallen takarda. A cikin mutane masu lafiya, wannan tasirin yana hade da ingantaccen farfadowa kuma ba edema na gefe ba.
Game da lafiyar koda, bayanai a cikin mutane masu lafiya kuma tare da daidaitattun allurai ba su nuna wani lahani ba; yana da hankali don kula da a kyau hydration da kuma guje wa megadoses marasa kulawa. Idan akwai sharuɗɗan da suka gabata, tuntuɓi ƙwararrun kiwon lafiya kuma ku bitar ingancin kari.
Kuma menene game da alopecia? Rikicin ya taso ne bayan wani bincike kan 'yan wasan rugby ya lura da karuwar DHT, wani hormone da ke da alaƙa da gashin gashi na androgenic. A yau, babu tabbataccen gwaji wanda ke nuna cewa creatine yana haifar da asarar gashi. Idan wani abu, zai iya hanzarta aiwatar da tsarin da ya riga ya rigaya ya kamu da kwayar halitta a cikin wasu mutane.
A taƙaice wannan toshe: creatine da tsoka hydration suna tafiya hannu da hannu, da bayanin martaba Yana da fa'ida ga mutane masu lafiya a yawan allurai na yau da kullun kuma alaƙar da baƙar fata ta kasance don tabbatar da dalili.
Wanene zai iya kimanta shi da yadda za a ɗauka a Spain
Bayan 'yan wasa, masana daban-daban sun ba da shawarar yin la'akari da creatine a ciki mata a cikin menopause, mutane fiye da shekaru 50, mutanen da ke da salon rayuwa, matakan asarar tsoka, ko cin abinci maras nama da kifi (misali, masu cin ganyayyaki da masu cin ganyayyaki).
Yanzu, daga cibiyoyin asibiti na Mutanen Espanya an tuna cewa ga yawan jama'a tare da Daidaita cin abinci Kuma ba tare da manufofin aiki ba, kari ba shi da mahimmanci. Tushen sun kasance hutawa, horar da ƙarfi, da abinci mai kyau.
Idan ka yanke shawarar amfani da shi, mafi tabbataccen jagorar shine creatine monohydrate, a cikin allurai na 3-5 g kowace rana, ana sha akai-akai kullum tare da ruwa mai yawa. Ba lallai ba ne a daidaita lokacin rana; Muhimmin abu shine na yau da kullun da juriya na narkewa.
Guji kurakurai na yau da kullun: kar a ɗauki allurai da yawa suna tunanin zai yi aiki mafi kyau, kar a yi sakaci da hydration Kuma kada ku yi tsammanin mu'ujiza idan ba ku horar ba. Ga 'yan wasa, ana iya la'akari da ƙayyadaddun ƙa'idodi a ƙarƙashin ma'auni na ƙwararru; don lafiyar gabaɗaya, sauƙi yawanci yana samun nasara.
Gabaɗaya hoto da aka zana ta shaida a Spain da Turai a bayyane yake: ana amfani da su cikin hikima, creatine ƙari ne mai ingantaccen karatu, masu amfani ga takamaiman manufofi kuma tare da kyakkyawan bayanin martabar aminci a cikin mutane masu lafiya, koyaushe a matsayin mai dacewa ga ingantattun halaye ba azaman gajeriyar hanya ba.
