Uncedo oluninzi olunokwenzeka
I-Creatine i-acid acid eyenziwa ngumzimba wakho ukuvelisa amandla ngendlela ye-adenosine triphosphate (ATP). Kukholelwa ukuba zombini i- fibromyalgia ne- chronic fatigue syndrome zibandakanya amanqanaba aphantsi e-ATP , ngoko kuyimvelo ukuzibuza ukuba i-creatin ingaba yinxalenye efanelekileyo yempango yakho yonyango.
Yintoni Eyidalwa Yenza?
I-Creatine ikhiqizwa ngumzimba wakho kwaye iyafumaneka nakwiindawo zokutya.
Ngokuqhelekileyo kunconywa kubagijimi, kodwa inokubonelela ngeenzuzo kwabanye abantu abaninzi, ngokunjalo.
Asinalo uphando olunzulu kumdali, kodwa sifunda ngakumbi ixesha lonke. Kuze kube ngoku, uphando lubonisa ukuba ukudala kunoku:
- Ukuphucula ukusebenza kwezemidlalo
- Ukuqinisa imisipha nokuphucula umsebenzi we-neuromuscular
- Ukwandisa ubunzima besisu
- Iimpawu eziphantsi kwe-triglyceride egazini
- Ukuphucula impilo yentliziyo
- Ukubonelela ukhuselo lomhlaza
- Ukubonelela ngenzuzo kubantu abaneentsholongwane ezingenayo i-neurodegeneneral disease, kubandakanya isifo se-Parkinson kunye ne- amyotrophic lateral sclerosis (ALS)
Siya kubona ngokubanzi uphando oluthe xaxa malunga nomdali kwikamva.
I-Creatin ye-Fibromyalgia & Syndrome yoKhathala okungapheliyo
Asinalo uphando oluninzi kwizixhobo zokudalwa kwezidalwa kule miqathango. Nangona kunjalo, into esinayo ifanelekile.
Uphononongo luka-2013 kwi- Arthritis Care & Uphando lubonisa ukuba ukudala izongezelelo kunokuphucula amandla okusebenza kwemisipha kubantu abane-fibromyalgia, ebonisa ukuba kunokunceda abantu benze okungakumbi ngaphandle kokubandezeleka yimiphumo emibi esoloko ilandele ukuqhutyelwa kubantu abanalo mqathango.
Ngo-2017, i- BMC Neurology ichaza ukuba i-creatine yayisinye sezidalwa ezintathu zokuxilonga ezidityaniswe kwi-fibromyalgia kwaye ukuba uvavanyo olulula lomchamo lwezi zinto lungafumana indlela echanekileyo yokufumanisa ukugula . (Siya kufuna uphando olungakumbi ngaphambi kokuba sitsho ngokucacileyo ukuba le ndlela yokuxilonga inokwethenjelwa, ngoko ungalindelanga ukuyibona kwiofisi yakho ugqirha naliphi ixesha kungekudala.)
Nangona ukufumaneka oku kwenzekayo kubaluleke kakhulu ukuza kuxilongwa, esi sifundo asixeleli nantoni na malunga nokuba i-creatine supplement iyakwenza ngcono imeko. Ukuxhamla kunceda ukuseka, nangona kunjalo, kunokukhokelela abaphandi abaninzi ukuba yintoni indima ekudalwe ngayo i-fibromyalgia.
Kwi-syndrome engapheliyo, i-creatine icetyiswa ngokuqhelekileyo njengesongezelelo ngenxa yokubambisana kwayo nokuphucula ukusebenza kwezemidlalo. Isibonakaliso esibalulekileyo sesifo esingapheliyo sisifo se -malaise , esicacile, esivame ukugqithisa kakhulu kwiimpawu emva kokusebenza. Sinobubungqina bokuqala bokuthi ukuphakanyiswa kwamanqanaba okudala kunokunceda ngaloo nto.
Ucwaningo oluncinane lwe-2016 olupapashwe kwiphephancwadi I- nutrients ijonge ukuxhaswa kunye ne-guanidinoacetic acid, eyisixube imizimba yethu isebenzise ukuvelisa i-creatine. Abaphandi bathi emva kweenyanga ezintathu, abathathi-nxaxheba babekhulise kakhulu amanqanaba okudala kwimisipha yabo, kwaye banamandla amaninzi kunye namandla aerobic (ingakanani u-oksijini onokuyithatha ngexesha lokusebenza ngamandla). Oko kungabonisa ukunyamezela okuphezulu kokusebenza.
Ukongezelela, isifundo se-2017 kwi- Biological Psychiatry sithole ukuba umlinganiselo ophantsi we-creatine ukuya ku-N-acetylaspartylglutamate, enye yezona zivalo ezivame kakhulu kwiingqondo zakho, zadibaniswa namanqanaba aphezulu.
Kwakhona, oku akusixeleli ukuba ukudala ukuncedisa kuyakunceda ukulwa neempawu zesi sifo, kodwa kunika ubungqina bekhonkco ezinokubangela uphando olungakumbi endleleni.
Umzimba ophandayo ophando uphakamisa izixhobo zombini zegazi kunye nokusetyenziswa kwe- mitochondrial kunokwenzeka kokubili kwe-fibromyalgia kunye nesifo esingapheliyo. Ezinye iingcamango zibonisa ukuba i-creatine ikwazi ukujongana neempawu eziliqela zezo zifo zezifo, njenge:
- I-Iskemia (ukungaphumeleli kwegazi, iinxalenye zomzimba "zilele")
- Uxinzelelo oluxhasayo
- Neurotoxins
- Amandla okudityaniswa
Ukudala Isisombululo
Izithako zokuzalisa ziza ngeendlela ezininzi, kubandakanywa i-liquids, iipilisi / iifomsile, i-liquids, kunye neemveliso ezidliwayo njengemivalo yamandla.
Abantu abadala bezemidlalo, i-dose yesondlo yohlobo lokuphucula umgangatho wokusebenza, i-2 grams yokudala ngosuku. Kwabanye abantu abadala, iifayili eziphakanyiswayo zivela kwi-3 ukuya kwi-5 amagremu ngosuku. Nangona kunjalo, uphando lubonisa ukuba ukuya kuma-30 amagremu ngosuku lukhuselekile kwaye lubekezeleke kakuhle, zombini ixesha elifutshane kunye nexesha elide.
Qinisekisa ukuba uxoxe ngokukongezwa kwendalo kunye nogqirha wakho kunye nekhemistiya ukuqinisekisa ukuba uyithatha ngokukhuselekileyo kwaye ubone ukuba ingaxhatshazelani kunye nezinye iziyobisi kunye nezongezelelo ozithathayo.
Yakha kwiDiet yakho
Inyama ebomvu nentlanzi ziqulethe i-creatine encinane, kodwa ukupheka kubonakalisa ezinye zazo. Ukutya i-carbohydrate kunye nemithombo yokudala kunganyusa inani elikhoyo ukuze usebenzise imisipha yakho.
Imithombo ekhuthazwayo yokudala iquka:
- Inyama ebomvu
- ukufukama
- Islamoni
- Tuna
Imiphumo emibi yeCaline
Nokuba izinto zendalo, kuquka ezo ziqhelekileyo zemizimba yethu, zingabangela iziphumo ezimbi ezingafunekiyo. Oku kuyinyaniso yokudala, kunye neendleko ezininzi.
Iimiphumo ezichaphazelekayo zokudala ziquka:
- Imisipha okanye imisipha
- Ukutyeba kwakho
- Ukuphelelwa kwesidlo
- Iintlanzi zesisu, isicarucu kunye nesifo sohudo
- Utywala
- Igazi elonyukayo
- Ukungasebenzi kwesibindi
- Umonakalo wezintso
Ukuba unengcinezelo yegazi ephezulu, isifo sesibindi, okanye isifo seengtso, akufanele uthabathe izithako zokudala.
I-Creatine inokunyusa ingozi yomonakalo wezintso xa ihlanganiswe neziyobisi okanye izibonelelo ezichaphazela izintso zakho, kubandakanya:
- Izidakamizwa ezingekho-steroidal ezichasayo (i-NSAID) , njenge-Aleve (i-naproxen sodium) kunye neyeza ze-ibuprofen ezifana ne-Motrin ne-Advil
- I-Tagamet (cimetidine) , esetyenziswa rhoqo kwi-acid reflux
- Probenecid
- Diuretics (iipilisi zamanzi)
ILizwi
Qinisekisa ukuba uqale isongezelelo esisinye ngexesha kunye neqondo eliphantsi kunako konke, ngokukhawuleza usebenza kwixabiso elinconywayo. Jonga ngemiphumo emibi, kwaye qiniseka ukuthetha nodokotela wakho ukuba unemibuzo okanye ukukhathazeka.
> Imithombo:
> Alves CR, iSantiago BM, uLima FR, et al. Ukudala isongezelelo kwi-fibromyalgia: inzululwazi elawulwa yi-a-blind, i-doublebo blind. Ukunyamekela kwe-arthritis kunye nophando. 2013 Sep; 65 (9): 1449-59.
> Kreider RB, uKalman DS, uAlton J, et al. I-International Society of SportsIsondlo sokuma kwesimo sokutya: ukhuseleko kunye nokuphumelela kwenkxaso yokuvelisa ekusebenzeni, ezemidlalo kunye neyeza. Umbhalo we-International Society of Sports Nutrition. 2017 Juni 13; 14: 18. i-doi: 10.1186 / s12970-017-0173-z. eCollection 2017.
> I-Malatiji BG, iMeya H, iMason S. Iprofayili ye-biomarker yeprogram ye-fibromyalgia syndrome esekelwe kwi-NMR yophando lwezigulane kunye nezilawuli ezikhethiweyo. 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. Ukuxhaswa kunye ne-guanidinoacetic acid kubafazi abanesifo esingapheliyo. Amanzi. 2016 Jan 29; 8 (2): 72. i-doi: 10.3390 / nu8020072.
> van der Schaaf ME, De Lange FP, Schmits IC, et al. Isakhiwo senkcazo sichaphazeleka njengomsebenzi weempawu zentlungu kwi-syndrome engapheliyo. Yezobuchopho. 2017 Feb 15; 81 (4): 358-365. i-doi: 10.1016 / j.biopsych.2016.07.016.