Palekana anei ʻo Creatine, a he ʻaoʻao paha kona?

Anter

• He aha nā hopena ʻē aʻe i ʻōlelo ʻia?
• He aha ka hana i kou kino?
• Hana ia i ka make wai a i ʻole nā ​​ʻūlū?
• Hana ke kumu o ke kaupaona?
• Pehea ia e hopena ai i kāu mau hakuʻala a me kou ake?
• Hoʻokumu paha ia i nā pilikia Digestive?
• Pehea e launa pū ai me nā lāʻau ʻē aʻe?
• Nā ʻaoʻao ʻē aʻe i hiki
• Ka Laina Lalo

ʻO Creatine ka hōʻailona hoʻokō haʻuki helu ʻekahi i loaʻa.

Eia nō naʻe me kāna mau kōkua i kākoʻo ʻia i ka noiʻi, hōʻalo kekahi poʻe i ka creatine no ka mea makaʻu lākou he maikaʻi ʻole ia no ke olakino.

Wahi a kekahi he kumu ia e loaʻa ai ke kaupaona, cramping, a me digestive, ate, a me nā pilikia puʻupaʻa.

Hāʻawi kēia ʻatikala i kahi loiloi hōʻike hōʻike e pili ana i ka palekana o creatine a me nā hopena ʻaoʻao.

He aha nā hopena ʻē aʻe i ʻōlelo ʻia?

Kaukaʻi ʻia i ka mea āu e noi ai, e hoʻopili i nā hopena ʻaoʻao i manaʻo ʻia o ka creatine:

• Poino hakuʻala
• Poino ke ake
• Pohaku hakuʻala
• Kaumaha hoʻonui
• Puʻupuʻu
• Make wai
• Pākuʻi kaʻiʻo
• Nā pilikia kūpala
• ʻO ka maʻi maʻi maʻi
• Rhabdomyolysis

Hoʻohui ʻia, ʻōlelo hewa hewa kekahi poʻe he steroid anabolic ka creatine, kūpono ʻole ia i nā wahine a i ʻole nā ​​ʻōpio, a i ʻole e hoʻohana wale ʻia ia e nā ʻaleʻa ʻoihana a i ʻole nā ​​bodybuilding.

I loko nō o ka nūhou maikaʻi ʻole, pili ka International Society of Sports Nutrine i ka creatine me ka palekana loa, ke kuhi nei ʻo ia kekahi o nā mea hoʻopiha haʻuki maikaʻi loa i loaʻa ().

ʻO nā kānaka noiʻi alakaʻi nāna i aʻo i ka creatine no kekahi mau makahiki he nui i hoʻopau pū kekahi ʻo ia kekahi o nā mea hoʻopakele palekana loa ma ka mākeke ().

Nānā hoʻokahi kahi noiʻi i nā hōʻailona olakino 52 ma hope o ka lawe ʻana o nā mea komo i nā mea hoʻopihapiha creatine no 21 mau mahina. ʻAʻole i loaʻa nā hopena maikaʻi ʻole ().

Ua hoʻohana ʻia ʻo Creatine e mālama i nā maʻi like ʻole a me nā pilikia olakino, e like me nā maʻi neuromuscular, concussions, diabetes, a me nā pohō o nā mākala (,,).

ʻOiai ka nui o nā hoʻopiʻi e pili ana i nā hopena o ka creatine a me nā pilikia palekana, ʻaʻole i kākoʻo ʻia kekahi o lākou e ka noiʻi.

He aha ka hana i kou kino?

ʻIke ʻia ʻo Creatine ma loko o kou kino, me 95% i mālama ʻia i loko o kou mau mākala ().

Loaʻa iā ia mai kaʻiʻo a me ka iʻa a hiki ke hana kūlohelohe i kou kino mai nā amino acid ().

Eia nō naʻe, ʻaʻole kāu papaʻai a me nā pae creatine kūlohelohe e hoʻonui maʻamau i nā hale kūʻai mākala o kēia hui.

ʻO nā hale kūʻai maʻamau e pili ana i 120 mmol / kg, akā hiki i nā mea hoʻopihapiha creatine ke hoʻokiʻekiʻe i kēia mau hale kūʻai ma kahi o 140-150 mmol / kg ().

I ka hoʻoikaika hoʻoikaika kiʻekiʻe ʻana, kōkua ka mea nāna i mālama ʻia i kou mau mākala e hoʻonui i ka ikehu. ʻO kēia ke kumu nui e hoʻonui ai ka mea hana i ka hana hoʻoikaika kino ().

I ka manawa e hoʻopihapiha i nā hale kūʻai creatine o kou puʻupuʻu, e wāwahi ʻia kekahi mea i loko o ka creatinine, i hoʻopili ʻia e kou akepaʻa a excreted i kāu mimi ().

Ma kahi o 95% o ka mea hana i loko o kou kino e waiho i loko o kou mau mākala. Ma laila, hāʻawi ia i ka hoʻonui i ka ikehu no ka hoʻoikaika kino kiʻekiʻe.

Hana ia i ka make wai a i ʻole nā ​​ʻūlū?

Hoʻololi ʻo Creatine i ka ʻike o ka wai i mālama ʻia i kou kino, e hoʻokele ana i ka wai hou i loko o kāu mau puʻupuʻu puʻupuʻu ().

Aia paha kēia kumu ma hope o ke kumumanaʻo e hana ai ka mea hoʻomomona i ka make wai. Eia nō naʻe, liʻiliʻi kēia hoʻololi ʻana i ka wai o ka waiea kelepona, a ʻaʻohe noiʻi e kākoʻo i nā kuleana e pili ana i ka make wai.

Ua ʻike ʻia he ʻekolu mau makahiki o ka ʻimi ʻana i nā kolepa o ke koleke i ka nui o nā hihia o ka make wai, nā puʻupuʻu puʻupuʻu, a me nā ʻeha ʻeha ma mua o ka poʻe lawe ʻole i ka creatine. Ua hala kekahi mau manawa ma muli o ka maʻi a ʻeha paha ().

Nānā hoʻokahi kahi noiʻi i ka hana a kaine i ka wā hoʻoikaika i ka wā wela, kahi e hiki ai ke hōʻeleu i ka cramping a me ka make wai. I loko o kahi kau paikikala he 35 mau minuke i ka 99 ° F (37 ° C) wela, ʻaʻohe hopena maikaʻi o ka creatine i ka placebo ().

ʻO ka hoʻokolokolo hou ʻana ma o nā hoʻāʻo ʻana i ke koko i hōʻoia ʻole ai i ka ʻokoʻa o ka hydration a i ʻole nā ​​electrolyte pae, kahi mea nui i ka cramp muscle ().

Ua mālama ʻia ka noiʻi paʻa loa i loko o kēlā me kēia kanaka e hele nei i ka hemodialysis, kahi lāʻau lapaʻau e hiki ai ke hōʻeha i nā mākala. Ua hoʻomaopopo nā kānaka noiʻi ua hoʻoliʻiliʻi ka creatine i nā hanana cramping e 60% ().

Ma muli o nā hōʻike i kēia manawa, ʻaʻole kumu ka wai maloʻo a cramping paha. Inā he mea, pale paha ia i kēia mau ʻano.

Kūlike ʻole i ka hilinaʻi nui, ʻaʻole hoʻonui ka creatine i kou makaʻi i ka cramp a me ka make wai - a, ʻo ka ʻoiaʻiʻo, e hōʻemi paha i kou makaʻi i kēia mau ʻano.

Hana ke kumu o ke kaupaona?

Ua hoʻopaʻa maikaʻi ʻia ka noiʻi ʻana i nā mea hoʻopihapiha creatine e hoʻonui i ka wikiwiki o ka kaumaha o ke kino.

Ma hope o hoʻokahi hebedoma o ka hoʻouka kiʻekiʻe ʻana o ka creatine (20 gram / lā), hoʻonui kou kaumaha ma kahi o 2-6 paona (1-3 kg) ma muli o ka hoʻonui ʻia o ka wai i kou mauʻiʻo (,).

Ma loko o ka wā lōʻihi, hōʻike nā haʻawina e hoʻomau ka hoʻonui ʻana o ke kaumaha o ke kino i ka nui o nā mea hoʻohana ma mua o ka poʻe hoʻohana ʻole i ka mea hana. Eia nō naʻe, pili ka loaʻa ʻana o ke kaumaha ma muli o ka hoʻonui ʻia o ka ulu o nā mākala - ʻaʻole hoʻonui ʻia ka momona o ke kino ().

No ka hapanui o nā mea pāʻani, ʻo ka mākala hou kahi hoʻololi kūpono e hoʻomaikaʻi ai i ka hana haʻuki. ʻOiai ʻo ia kekahi o nā kumu nui e lawe ai ka poʻe i ka creatine, ʻaʻole pono e noʻonoʻo ʻia he hopena ʻaoʻao (,).

Loaʻa i nā mākala hoʻonui i nā keu pono no nā mākua makua, nā kānaka momona, a me nā mea me kekahi mau maʻi (,,,).

ʻAʻole loaʻa ke kaupaona mai ka mea hana mai ka loaʻa ʻana o ka momona akā ʻo ka hoʻonui ʻia o ka wai i loko o kou mau mākala.

Pehea ia e hopena ai i kāu mau hakuʻala a me kou ake?

Hiki i ka Creatine ke hāpai iki i nā kiʻekiʻe o ka creatinine i kou koko. Ana pinepine ʻia ʻo Creatinine e hōʻoia i nā pilikia o ke ake a me ke ake.

Eia naʻe, ʻo ka ʻoiaʻiʻo o ka hāpai ʻana o nā mea haku i nā pae creatinine ʻaʻole ia he manaʻo e hōʻino ia i kou ake a i ʻole nā ​​puʻupaʻa ().

I kēia lā, ʻaʻohe noiʻi o ka hoʻohana ʻana o ka creatine i nā kānaka olakino i hōʻike i ka hōʻino ʻana i kēia mau lālā (,,,,).

ʻO kahi noiʻi wā lōʻihi o nā mea pāʻani o ke koleke i loaʻa ʻole nā ​​hopena ʻē aʻe e pili ana i ka hana ate a me nā puʻupaʻa. ʻO nā haʻawina ʻē aʻe e ana ana i nā kaha olaola i ka mimi ʻaʻole i loaʻa he ʻokoʻa ma hope o ka lawe ʻana o kaine ().

ʻO kekahi o nā noi lōʻihi loa a hiki i kēia lā - mau no ʻehā mau makahiki - ua like ka hopena me ka hopena ʻaʻohe hopena maikaʻi ʻole o ka creatine ().

ʻO kekahi noi kaulana ʻē aʻe i hōʻike pinepine ʻia i ka pāpāho e hōʻike ana i nā maʻi puʻuwai i kahi kāne weightlifter nāna i hoʻopiha me ka creatine ().

Eia nō naʻe, ʻaʻole lawa kēia hōʻike hihia. Nui nā kumu ʻē aʻe, e pili ana i nā mea hoʻohui, ua pili pū kekahi (,).

ʻO kēlā mea, pono e hoʻokokoke i nā mea hoʻopihapiha creatine me ke akahele inā he moʻaukala kou no ke ake a me nā pilikia o ka hakuʻala.

Hōʻike ka noiʻi i kēia manawa ʻaʻole hoʻokumu ka creatine i nā pilikia o ke ake a me ka hakuʻala.

Hoʻokumu paha ia i nā pilikia Digestive?

E like me nā mea hoʻopihapiha a i ʻole nā ​​lāʻau lapaʻau, hiki i nā lāʻau i nui ke kumu i nā pilikia digestive.

I hoʻokahi noi, ʻo ka 5-gram i manaʻo ʻia i ka lāʻau i hana ʻole i nā pilikia digestive, ʻoiai kahi 10-gram ka nui i hoʻonui i ka maʻi diarrhea e 37% ().

No kēia kumu, hoʻonohonoho ʻia ka lawelawe i manaʻo ʻia ma 3-5 mau gram. Hoʻokaʻawale pū ʻia ka 20-gram loading protocol i ʻehā mau lawelawe o 5 mau gram i kēlā me kēia ma ka holo o ka lā ().

Ua loiloi kekahi o nā kānaka noiʻi alakaʻi i kekahi mau noiʻi a ua hoʻoholo ʻo ia ʻaʻole hoʻonui ka creatine i nā pilikia digestive ke lawe ʻia i nā lāʻau i manaʻo ʻia ().

Eia nō naʻe, hiki i nā mea hoʻohui, nā mea hoʻohui, a i ʻole nā ​​mea haumia i hana ʻia i ka wā o ka hana ʻana o ka hana meaola ke alakaʻi i nā pilikia (,).

No laila ke noi aku nei iā ʻoe e kūʻai i kahi huahana hilinaʻi nui.

ʻAʻole hoʻonui ʻo Creatine i nā pilikia digestive ke ukali ʻia nā dosage i paipai ʻia a ukali ʻia nā alakaʻi.

Pehea e launa pū ai me nā lāʻau ʻē aʻe?

E like me kēlā me kēia papaʻai a i ʻole regimen hoʻohui, ʻoi aku ka maikaʻi e kūkākūkā i nā hoʻolālā creatine me ke kauka a i ʻole ʻoihana lapaʻau ʻē aʻe ma mua o kou hoʻomaka.

Makemake paha ʻoe e hōʻalo i nā mea hoʻopihapiha Creatine inā ʻoe e lawe i nā lāʻau e hoʻopili ai i ka hana ate a me ka hakuʻala.

ʻO nā lāʻau i hiki ke launa pū me ka creatine pū me cyclosporine, aminoglycosides, gentamicin, tobramycin, nā lāʻau anti-inflammatory e like me ibuprofen, a me nā lehulehu ʻē aʻe ().

Hiki i ka Creatine ke kōkua i ka hoʻomaikaʻi ʻana i ka mālama kō kō, no laila inā ʻoe e hoʻohana ana i ka lāʻau i ʻike ʻia e pili ana i ke kō kō, pono ʻoe e kūkākūkā me ka hoʻohana ʻana o ka creatine me ke kauka ().

Pono ʻoe e nīnau i kāu kauka inā he hāpai ʻoe, hānai waiu ʻana, a i ʻole loaʻa i kahi ʻano koʻikoʻi, e like me ka maʻi puʻuwai a i ʻole ka maʻi ʻaʻai.

Hoʻokumu paha ʻo Creatine i nā pilikia inā lawe ʻoe i kekahi ʻano o nā lāʻau, me nā lāʻau e hoʻopili i ke kō kō.

Nā ʻaoʻao ʻē aʻe i hiki

Hōʻike kekahi poʻe e hiki i ka creatine ke alakaʻi i ka syndrome syndrome, kahi ʻano i kū ke kūkulu ʻia kaomi nui ma loko o kahi i hoʻopaʻa ʻia - ma waena o nā mākau a me nā ʻūhā wāwae.

ʻOiai ua loaʻa kahi noiʻi i ka hoʻonui ʻana o ke kaomi puʻupuʻu i loko o ʻelua mau hola o ka hoʻomaʻamaʻa wela, ʻo ia ka hopena ma muli o ka wela a me ka hoʻoneʻe hoʻoikaika kino-ʻaʻole mai ka creatine ()

Ua hoʻopau pū kekahi nā kānaka noiʻi he pōkole ke ola a he mea nui ʻole hoʻi.

Wahi a kekahi, ʻo nā mea hoʻopihapiha creatine e hoʻonui i kou makaʻi o ka rhabdomyolysis, kahi ʻano e haki ai nā mākala a hoʻokahe i nā protein i loko o kou kahe koko. Eia naʻe, ʻaʻole kākoʻo ʻia kēia manaʻo e kekahi hōʻike.

Ua hoʻokumu ʻia kēia kaʻao no ka mea ʻo ka marker i loko o kou koko i kapa ʻia ʻo creatine kinase e hoʻonui me nā mea hoʻohui ().

Eia nō naʻe, ʻokoʻa loa kēia hoʻonui iki ʻana mai ka nui o nā creatine kinase e pili pū ana me ka rhabdomyolysis. ʻO ka mea hoihoi, ʻōlelo kekahi mau loea i ka pale ʻana o protine i kēia ʻano (,).

Hoʻohilahila kekahi poʻe i ka creatine me nā steroid anaboliko, akā ʻo kēia kahi kaʻao ʻē aʻe. ʻO Creatine kahi mea kūlohelohe a kū kānāwai hoʻi i loaʻa i kou kino a i nā meaʻai - e like me kaʻiʻo - me ka ʻole o ka loulou i nā steroid ().

ʻO ka mea hope loa, aia kekahi kuhi hewa ʻole he kūpono ka creatine no nā kāne ʻalalā wale nō, ʻaʻole no nā mākua, nā wahine, a me nā keiki paha.Eia naʻe, ʻaʻohe noiʻi e hōʻike he kūpono ʻole ia i nā lāʻau i koi ʻia no nā wahine a i ʻole nā ​​mākua ().

ʻAʻole like me ka hapa nui o nā mea hoʻopihapiha, hāʻawi ʻia ka creatine i nā keiki ma ke ʻano he lāʻau lapaʻau no kekahi mau ʻano, e like me nā maʻi neuromuscular a i ʻole ka nalo ʻana o nā mākala.

ʻO nā haʻawina i hala a ʻekolu mau makahiki i wehe i kahi hopena maikaʻi ʻole o ka creatine i nā keiki (,,).

Ua hōʻoia mau ka noiʻi i kahi kūlana palekana maikaʻi loa o ka creatine. ʻAʻohe mea hōʻike e kumu ia i nā kūlana maikaʻi ʻole e like me rhabdomyolysis a i ʻole compart Syndrome.

Ka Laina Lalo

Ua hoʻohana ʻia ʻo Creatine ma mua o hoʻokahi kenekulia, a ma luna o 500 mau noiʻi e kākoʻo ana i kona palekana a me kona pono.

Hāʻawi pū ia i nā pono he nui no ka mākala a me ka hana ʻana, hoʻomaikaʻi paha i nā kaha o ke olakino, a ke hoʻohana ʻia nei i nā wahi olakino e kōkua ai i ka mālama ʻana i nā ʻano maʻi (,,).

I ka hopena o ka lā, ʻo ka creatine kekahi o nā mea hōʻemi liʻiliʻi, maikaʻi a palekana hoʻi i loaʻa.