Kamwe,zvinovaka muviri zve creatineZvaifungidzirwa kuti zvakakodzera vatambi vechidiki nevanovaka muviri chete, asi ikozvino zvakwezva kutariswa kukuru nekuda kwekubatsira kwavo pahutano kune vanhu vezera repakati nepakati nevakwegura.
Kubva pazera remakore angangoita makumi matatu, muviri wemunhu unotanga kurasikirwa netsandanyama zvishoma nezvishoma. Huremu hwetsandanyama hunorasikirwa ne3% kusvika 8% makore gumi ega ega, zvichikonzerwa nehutano hwese uye nhanho dzekushanda. Mushure memakore makumi mana, huremu hwetsandanyama hunoderera ne16% kusvika 40%. Kurasikirwa kwetsandanyama uku kunokonzerwa nekukwegura, kunozivikanwawo se "sarcopenia", kunogona kukanganisa simba remunhu mumabasa ezuva nezuva.
American College of Sports Medicine inoti vanhu vazhinji vanenge varasikirwa ne10% yehuremu hwetsandanyama dzavo pavanosvika makore makumi mashanu. Mwero wekuderera uku kwehuremu hwetsandanyama unowedzera nekukwegura. Mushure memakore makumi manomwe, kudzikira uku kunogona kusvika 15% makore gumi ega ega.
Kunyangwe munhu wese achirasikirwa netsandanyama sezvaanokura, mwero wekurasikirwa netsandanyama muvarwere vane sarcopenia unokurumidza zvikuru kupfuura wevanhu vakajairwa. Kurasikirwa netsandanyama zvakanyanya kunogona kutungamira mukushaya simba kwemuviri uye kudzikira kwekugona kuenzana, nokudaro zvichiwedzera njodzi yekudonha nekukuvara. Nokudaro, kuchengetedza tsandanyama kwakakosha kuti munhu akwegure zvakanaka uye ave nechokwadi chekuti hupenyu hwake hwakanaka.
Kuti vakurudzire kugadzirwa kwemapuroteni (kureva, maitiro ekuvaka nekuchengetedza tsandanyama), vakadzi vane makore makumi mashanu zvichikwira vanofanirwa kudya magiramu makumi maviri nemashanu epuroteni pakudya kwega kwega. Varume vanofanirwa kudya magiramu makumi matatu. Ongororo dzichangobva kuitwa dzakaratidza kuti creatine inogona kuvandudza kurasikirwa kwetsandanyama nekuda kwekukwegura, kudzikira kwemapfupa, uye kunyange kudzikira kwepfungwa.
Chii chinonzi creatine?
Creatine (C)₄H₉N₃O₂) chinhu chinowanikwa mumuviri wemunhu uye chikamu chakakosha chemakemikari. Chinogadzirwa nechiropa, itsvo nepancreas uye chinochengetwa mutsandanyama neuropi. Basa rayo guru nderekupa simba kumasero emhasuru, uye creatine chikamu chakakosha mukupihwa kwesimba kwemasero europi.
Muviri wemunhu unogona kugadzira chimwe chezvisikwa zvaunoda kubva kumaamino acids wega, kunyanya nechiropa, pancreas neitsvo. Zvisinei, creatine yatinozvigadzira pachedu inowanzova isina kukwana kuti igutse zvese zvatinoda. Nokudaro, vanhu vazhinji vachiri kuda kudya 1 kusvika 2 gramu ye creatine kubva mukudya kwavo zuva nezuva, kunyanya kubva muzvikafu zvemhuka zvakaita senyama, hove, mazai nezvigadzirwa zvemukaka. Pamusoro pezvo, creatine inogonawo kutengeswa sechikafu chinowedzera, inowanikwa mumhando dzakadai sehupfu, makapisi uyemasiwiti egummy.
Muna 2024, nyika yosechinowedzera che creatine Saizi yemusika yakasvika mabhiriyoni 1.11 emadhora ekuAmerica. Sekureva kwekufanotaura kweGrand View Research, musika wayo uchakura kusvika mabhiriyoni 4.28 emadhora ekuAmerica panosvika gore ra2030.
Creatine yakaita semuchina wekugadzira simba mumuviri wemunhu. Inobatsira kugadzira adenosine triphosphate (ATP), inova ndiyo sosi huru yesimba remasero. Creatine zvakare imorekuru yechisikigo yakafanana nemaamino acids uye yakakosha kuhurongwa hwesimba remunhu. Sezvo vanhu vachikura, kukosha kwehurongwa hwesimba kunowedzera kuzivikanwa. Nokudaro, pamusoro pemabhenefiti anozivikanwa ezvinovaka muviri zve creatinepakurovedza muviri uye kugwinya, zvinogonawo kuunza mamwe mabhenefiti ehutano akavakirwa pasainzi kune vanhu vezera repakati nepakati nevakwegura.
Creatine: Inovandudza kugona uye inodzivirira kukwegura
Kubva muzvinyorwa zvakati wandei zvakaburitswa gore rino, tsvakiridzo zhinji pamusoro pecreatine yakatarisana nemhedzisiro yayo yekudzivirira kukwegura uye kuvandudza ruzivo rwevanhu vezera repakati nepakati nevakwegura.
Creatine inovandudza kusashanda zvakanaka kwepfungwa kunokonzerwa nekukwegura. Mazinga akakwira e brain creatine ane chekuita nekuvandudzwa kwebasa re neural psychological. Ongororo ichangobva kuitwa yakaratidza kutizvinovaka muviri zve creatine zvinogona kuwedzera huwandu hwe creatine yeuropi ne phosphocreatine. Ongororo dzakatevera dzakaratidzawo kuti creatine supplements inogona kuvandudza kusagadzikana kwepfungwa kunokonzerwa nekuyedza (mushure mekushaiwa hope) kana kukwegura kwechisikigo.
Nyaya yakaburitswa muna Chivabvu gore rino yakadzidza nezve mukana wekuti varwere makumi maviri vane chirwere cheAlzheimer vatore magiramu makumi maviri e creatine monohydrate (CrM) zuva nezuva kwemavhiki masere. Zvakabuda muongororo iyi zvinoratidza kuti creatine monohydrate ine hukama hwakanaka nekuchinja kwehuwandu hwe creatine muuropi uye inobatanidzwawo nekuvandudzwa kwebasa rekuziva. Varwere vakatora iyi supplement vakaratidza kuvandudzwa mukurangarira kushanda uye kugona kwese kuziva.
2) Creatine inovandudza kurasikirwa kwetsandanyama kunokonzerwa nekukwegura. Munyaya yehutano hwevanhu vane makore epakati nepakati nevakwegura, kunze kwekutsvagurudza nezvepfungwa uye kudzivirira kukwegura, kunewo zvidzidzo pamusoro pemhedzisiro yecreatine pasarcopenia. Sezvatinokura, zvisinei nekuti takawanikwa tine sarcopenia here kana kuti kwete, tinowanzoona kudzikira kwesimba, tsandanyama, mapfupa uye kuenzana, pamwe nekuwedzera kwemafuta emuviri. Matanho mazhinji ekudya uye ekurovedza muviri akakurudzirwa kurwisa sarcopenia muvanhu vakwegura, kusanganisira kuwedzera creatine panguva yekudzidzira kurwisa kukwegura.
Ongororo yakaitwa munguva pfupi yapfuura yevanhu vakwegura yakaratidza kuti kuwedzera creatine zvichibva pakudzidziswa kwekudzivirira muviri kunogona kuwedzera simba remakumbo ekumusoro zvichienzaniswa nekudzidziswa kwekudzivirira muviri chete, kunyanya kuratidzwa nekuwedzera kwenguva refu kwesimba rechipfuva uye/kana bench press. Kana tichienzanisa nekudzidziswa kwekudzivirira muviri chete, nzira iyi yekudzidzisa ine kukosha kwekushandisa muhupenyu hwezuva nezuva kana mabasa ekushandisa (akadai sekusimudza zvinorema uye kusunda). Imwe ongororo yakaitwa munguva pfupi yapfuura inoratidzawo kuti creatine inogona kuwedzera simba rekubata kwevakuru. Izvi zvakakosha zvikuru nekuti simba rekubata rinowanzo shandiswa senzira yekufanotaura mhedzisiro yehutano muvakuru, senge kugara muchipatara nekuremara kwemuviri, uye zvine hukama hwakanaka nesimba rose. Kusiyana neizvi, mhedzisiro yecreatine pakuwedzera simba remakumbo ekumusoro haina kukosha zvakanyanya pane iyo iri pamakumbo ekumusoro.
3) Creatine inochengetedza hutano hwemapfupa. Mishonga yekuwedzera mapfupa pamwe chete nekudzidziswa kudzivirira mapfupa inoshanda zvakanyanya mukuwedzera kuwanda kwemapfupa uye kuchengetedza hutano hwemapfupa pane kudzidziswa kudzivirira mapfupa chete. Zvidzidzo zvinoratidza kuti creatine inogona kubatsira kudzivirira kurasikirwa nemapfupa kunokonzerwa nekukwegura nekuderedza kuputsika kwemapfupa.
Ongororo yekutanga yechidiki yakaratidza kuti creatine inogona kuwedzera huwandu hwemaminerari emapfupa emutsipa wefemoral muvakadzi vapedza kuenda kumwedzi panguva yechirongwa chekudzidziswa kuramba kushanda kwegore rimwe chete. Mushure mekutora creatine nechiyero che0.1 gramu pa kilogiramu pazuva, huwandu hwemaminerari emutsipa wefemoral hwevakadzi hwakaderera ne1.2%, nepo hwevakadzi vanotora placebo hwakaderera ne3.9%. Kuderera kwehuwandu hwemaminerari emapfupa hunokonzerwa necreatine kwasvika padanho rakakosha mukiriniki - apo huwandu hwemaminerari emapfupa hunoderera ne5%, mwero wekutyoka unowedzera ne25%.
Imwe ongororo yakawana kuti varume vakwegura vakatora creatine panguva yekurovedza muviri vakaderedza osteoporosis ne27%, nepo avo vakatora placebo vakaderedza osteoporosis ne13%. Izvi zvinoratidza kuti creatine inogona kuita basa nekukurudzira kugadzirwa kweosteoblast uye kuderedza osteoporosis.
4) Creatine inoderedza kuzvimba panguva yekukwegura. Creatine inogona kuva nemhedzisiro yekudzivirira kubva mukushushikana kwe oxidative pa mitochondria. Semuenzaniso, mu myoblasts dzembeva dzakakuvara ne oxidative, kuwedzera creatine kunogona kuderedza kudzikira kwekugona kwavo kusiyanisa uye kuderedza huwandu hwekukuvara kwe mitochondria kunoonekwa pasi pe electron microscopy. Nokudaro, creatine inogona kukwanisa kuderedza kuzvimba uye kukuvara kwetsandanyama panguva yekukwegura nekudzivirira mitochondria kubva mukukuvadzwa ne oxidative. Zvidzidzo zvevanhu zvazvino zvakaratidza kuti kuwedzera creatine (kureva 2.5 gramu pazuva) mukati memavhiki gumi nemaviri ekudzivirira uye nguva yekudzidzira yakasimba kunogona kuderedza huwandu hwezviratidzo zvekuzvimba.
Kuchengeteka kwe creatine
Kubva pamaonero ekuchengetedza, chinhu chinonyanya kuitika kana munhu achitora creatine ndechekuti inogona kutanga yakonzera kuchengetwa kwemvura mumasero emhasuru, izvo zvinoitika mumuviri uye kuzvimba kusingaonekwe pasi peganda remunhu. Kuti uderedze kushushikana kwakadaro, zvinokurudzirwa kutanga nedosi diki, woitora panguva yekudya, uye wowedzera mvura yaunonwa zuva nezuva. Vanhu vazhinji vanogona kuigadzirisa munguva pfupi.
Panyaya yekudyidzana kwemishonga, humbowo huripo hwekiriniki hunoratidza kuti hapana hukama hwakakosha hwakawanikwa pakati pemishonga ye creatine nemishonga inoderedza BP, uye kushandiswa kwayo pamwe chete kwakachengeteka.
Zvisinei, creatine haikodzeri munhu wese. Nekuti creatine inofanira kugayiwa nechiropa neitsvo, kutora creatine kunogona kukonzera matambudziko kuvanhu vane zvirwere zvinokanganisa chiropa neitsvo.
Kazhinji, creatine chinhu chinowedzerwa pakudya chisingadhuri uye chakachengeteka. Mabhenefiti ekudya creatine kune vanhu vane makore epakati nepakati nevakwegura akakosha. Inogona kuvandudza hupenyu uye inogona kuderedza mutoro wezvirwere zvine chekuita nesarcopenia uye kusagadzikana kwepfungwa.
Tinokugamuchirai kuHutano hweJustgoodyekutengeserana kwekutengesa zvinhu zvakawandamagummies ekugadzira, makapisiyuru ecreatine uye upfu hwecreatine.
Nguva yekutumira: Ndira-12-2026