Txheeb xyuas
Creatine yog ib qhov compound uas txuam rau hauv lub zog ntawm lub cev, hauv daim ntawv ntawm adenosine triphosphate (ATP). Ua rau hauv daim siab, kwv yees li 95% ntawm lub cev creatine xaus rau hauv cov leeg nqaij pob txha thiab cov seem 5% nyob hauv lub hlwb, lub plawv thiab cov qes. Thaum nws siv, creatine yog hloov dua siab tshiab rau cov khoom pov tseg hu ua creatinine thiab tawm hauv cov zis.
Nyiaj Noj Qab Haus Huv
Li ntawd, nyob deb, kev txhawb rau cov txiaj ntsim kev tsim txiaj ntawm creatine yog ib qho tsis ncaj.
1) kev ua yeeb yam
Cov kev tshawb fawb tau pom zoo tias tus creatine yuav muab qee yam kev pab rau kev txhim kho kev ua haujlwm, kev siv sijhawm luv luv xws li nyhav lifting thiab sprinting. Creatine tsub kom cov khoom ATP, lub zog rau cov leeg nqaij thaum lub sijhawm luv luv, sijhawm ntau heev ntawm kev ua si. Nws tsis tau pom, txawm li cas los xij, los pab nrog kev ua si aerobic los yog endurance xws li marathon khiav.
Creatine kuj yuav txo cov nqaij leeg. Nws zoo nkaus li txo cov kua qaub ntsuab (lactic acid), lub zog khib nyiab uas ua rau qis nqaij.
Yam Ntxim Saib Ntxim Ua: Natural Relief for Xiam Hlawv
Kev tshawb fawb ntxiv yuav tsum tau muaj nyob rau ntawm qhov ua tau zoo ntawm creatine. Tshaj dhau kev tsim tawm yog tshem tawm los ntawm ob lub raum, yog li ntawd ib co kws lij choj nug txog kev tsim cov khoom noj khoom haus rau cov tib neeg uas txaus theem ntawm creatine nyob rau hauv lawv cov leeg.
Creatine tsis tshua muaj neeg nyiam nrog cov kislas thiab cov cev nqaij daim tawv, ntau tus neeg xav tias nws muaj qhov teebmeem zoo li anabolic steroids tsis muaj kev phiv.
Nws tsis tau raug txwv los ntawm ntau lub koom haum ua kis las. Tseem, qee lub koom haum nug txog tias nws yog qhov kev tso cai rau cov neeg ncaws pob mus nqa cov ntawv ntxiv uas yuav ua rau kev ua tau zoo. Lwm tus neeg tau qhia tias kev siv cov khoom ua tau zoo-kev pab txhawb nqa yuav ua rau kev siv lwm cov tshuaj muaj yees thiab tshuaj.
2) Cov Nqaij Nrha Mus
Qee cov kev tshawb fawb pom muaj kev nce hauv lean nqaij pawg nrog creatine. Nws yuav ua li no vim hais tias creatine nyob rau hauv cov leeg attracts dej. Yuav tsum tau tshawb fawb ntxiv, tiam sis, vim tias tsis yog txhua qhov kev tshawb fawb tau pom tseeb tias qhov kev tshawb nrhiav no. Tsis tas li ntawd, cov kev tshawb fawb tau siv ntau hom tshuaj creatine, yog li nws tseem tsis paub meej txog yam tshuaj zoo lossis zoo npaum li cas.
3) Nqaij Hawb Pob
Vim tias creatine kuj yuav ua rau cov nqaij ntshiv, ua rau nws muaj kev sib txig sib luag rau cov mob uas ua rau cov leeg tsis muaj zog, xws li mob nqaij ntuag, mob plawv, Huntington's disease, McArdle's disease (kuj hu ua glycogen cia tus kab mob V), amyotrophic lateral sclerosis, myasthenia gravis, Parkinson tus kab mob thiab tom qab raug mob lossis phais.
Cochrane Kev Koom Tes soj ntsuam cov kev tshawb fawb yav dhau los ntawm creatine rau cov leeg mob. Kaum ob zaug nrog rau tag nrho 266 tus neeg koom ua ke tau xaiv lawv cov kev xaiv. Cov neeg tshawb nrhiav pom tsis muaj kev txhim kho hauv cov leeg mob hauv cov neeg uas muaj kev mob caj ces hu ua metabolic myopathies, xws li McArdle tus kab mob. Creatine tau, txawm li cas los, qhov zoo ntawm kev txhim kho mob siab ntawm cov neeg uas muaj cov leeg mob caj dab thiab tau zoo.
Lwm Cov Kev Cuam Tshuam thiab Kev Ceeb Tsheej
Hauv Cochrane Kev Sib Koom Tes ntawm 12 sim, tsis muaj cov txheej xwm kev ceeb toom tseem ceeb tshaj tawm, txawm li cas los xij, kev tshawb fawb ntawm cov kev mob tshwm sim thiab kev nyab xeeb ntawm kev tsim cov khoom noj tseem tsawg.
Tej kev phiv tshwm sim los ntawm creatine muaj xws li:
- Lub plab cramps
- Xeev
- Zawv plab
- Poob tsis qab los noj mov
- Cov leeg ntshais
- Qhov hnyav nce
Creatine yuav ua rau dej ntws tawm ntawm lwm qhov chaw hauv lub cev thiab ua rau cov leeg nqaij, uas yuav ua rau muaj lub cev qhuav dej.
Kev txhaj tshuaj loj yuav tsim kev puas siab ntsws, lub siab thiab lub plawv. Raws li, creatine yuav ua rau lub raum puas tsuaj vim hais tias nws cov khoom, creatinine, yog lim los ntawm ob lub raum mus tso zis. Txawm hais tias kev tshawb nrhiav tsis tau pom cov kev tshwm sim hauv kev txhaj tshuaj, muaj ob peb cov ntaub ntawv hais txog cov neeg uas tau muaj kev mob raum thiab peb cov neeg tuag nyob rau hauv tib neeg noj creatine, tiam sis tsis muaj pov thawj tias creatine yog qhov ua rau.
Cov neeg mob raum lossis kab mob siab yuav tsum tsis txhob muaj tus kabmob.
Creatine tshuaj yuav ua rau cov kab mob ntsws asthmatic, xws li hawb pob thiab hnoos, qee cov neeg.
Cov neeg uas muaj tus kab mob McArdle no yuav tsum tsis txhob siv cov kab mob siab tshaj plaws vim tias nws tau pom tias ua rau mob nqaij.
Muaj qee qhov kev txhawj xeeb uas qhov ncauj qhov ncauj yog metabolised hauv lub cev rau ib qho tshuaj lom cov khoom formaldehyde, uas yuav ua kev puas hlwb, DNA molecules thiab cov hlab ntsha.
Ib qho ntawm kev txhawj xeeb txog kev nyab xeeb yog tias cov tib neeg siv creatine los txhim kho kev sib tw kis las los sis cov nqaij pob txha, tshwj xeeb tshaj cov tub ntxhais hluas, tau tshaj li cov lus pom thiab siv tsis muaj kev saib xyuas.
Vim tias creatine yuav ua rau lub raum ua haujlwm, nws yuav tsum tsis txhob noj nrog cov tshuaj kws kho mob uas yuav ua tau rau lub raum, xws li cov tshuaj aminoglycoside (Amikacin®, Nebcin®), cov tshuaj tiv thaiv kab mob xws li cyclosporine thiab non-steroidal anti-inflammatory drugs xws li tshuaj aspirin, ibuprofen (Motrin®, Advil®), naproxen (Naprosyn®, Aleve®).
Creatine tshuaj yuav tsum tsis txhob noj nrog tshuaj ntsuab ephedra vim muaj kev phom sij ntxiv ntawm cov kev mob tshwm sim. Muaj ib rooj plaub ntawm tus mob stroke nyob rau hauv ib tug neeg noj creatine thiab ephedra. Txawm hais tias tsis muaj kev sib txuas ntawm kev sib xyaw ntawm cov tshuaj ntsuab thiab cov mob stroke, nws yog qhov zoo tshaj kom tsis txhob muaj kev sib tov.
Cov ntaub ntawv
Creatine muaj nyob hauv me me hauv cov nqaij liab thiab ntses. Txawm li cas los xij, ntau ntau nws yog kev noj haus. Nws tseem ua kom muaj nyob rau hauv lub cev los ntawm L-arginine, L-glycine thiab L-methionine, amino acids uas yog principally pom nyob rau hauv cov protein ntau. Insulin yog tsim nyog rau creatine nkag mus rau cov leeg, yog li noj carbohydrates nrog creatine yuav nce tus nqi ntawm creatine muaj rau cov leeg.
Creatine tshuaj yog muaj nyob rau hauv tshuaj ntsiav los yog ua hmoov hauv khw muag khoom noj khoom haus, qee lub khw muag tshuaj thiab online. Ib qho ntawm cov qauv nrov tshaj plaws ntawm creatine yog creatine monohydrate.
Lwm Npe: creatine monohydrate, creatine phosphate, creatine citrate
Lo Lus Ntawm
Pab tsis tau kuaj kom muaj kev nyab xeeb thiab vim tias cov khoom noj muaj feem xyuam tsis zoo, cov ntsiab lus ntawm qee cov khoom yuav txawv ntawm qhov sau tseg rau ntawm daim ntawv lo. Thiab tseem nco ntsoov tias kev nyab xeeb ntawm cov tshuaj rau cov poj niam cev xeeb tub, cov niam tsev laus, cov menyuam yaus, thiab cov uas muaj mob lossis tsis noj tshuaj. Koj tuaj yeem tau txais cov lus qhia txog kev siv tshuaj ntawm no, tab sis, yog tias koj xav tau kev siv cov khoom noj khoom haus, nrog koj thawj qhov chaw kho mob tham. Kev kho tus kheej rau tus kheej thiab zam los yog ncua kev tu xyuas tej zaum yuav muaj kev rau txim loj.
Cov chaw
Koshy KM, Griswold E. li al. Tus neeg mob nephritis hauv tus neeg mob uas noj tus tsiaj [tsab ntawv] N Engl J Med. 1999; 340: 814.
Kley RA, Vorgerd M, Tarnopolsky MA. Creatine rau kev kho cov mob ntshawv siab. Cochrane Database Syst Rev. 2007 Jan 24; (1): CD004760.
Disclaimer: Cov ncauj lus hauv lub vev xaib no yog tsim rau kev kawm nkaus xwb thiab tsis yog ib qho chaw pauv hloov tswv yim, kuaj lossis kho los ntawm ib tus kws kho mob uas muaj ntawv tso cai. Nws tsis yog los npog tag nrho tej yam yuav tau ceev faj, kev sib tiv tau yeeb tshuaj, kev tshwm sim lossis kev phom sij. Koj yuav tsum nrhiav kev kho mob sai rau txhua yam teeb meem kev noj qab haus huv thiab nrog koj tus kws kho mob tham ua ntej siv lwm yam tshuaj los yog hloov koj txoj kev tswj hwm.