ʻAno Overview
ʻO Creatine kahi pūnaewele i komo i ka hanaʻana o ka ikehu ma ke kino, ma keʻano o adenosine triphosphate (ATP). Hanaʻia i loko o ke ake, e like me 95% o ka hana a ke kino e pau i ka mālamaʻia i nā musikaʻeleʻele aʻo 5% e koe i loaʻa i ka lolo, i ka naʻau a me nā ho'āʻo. I ka manawa e hoʻohanaʻia ai, hoʻololiʻia ka hoʻohāhā i kahi huapalaoa i kapaʻia he creatinine a hoʻokuʻuʻia i loko o ka mimi.
Nā Huakaʻi Ola
I kēia manawa, hiki ke kōkua i kaʻikeʻepekema no nā pono kūpono o ka creatin.
1) Pāʻani Hana
Ke hōʻike nei nā papahana mua e hiki i ka creatin ke hāʻawi i kekahi pono i ka hoʻomaikaʻiʻana i ka hana ma nā hana nui, hana hoʻolālā e like me ka hoʻoili kaumaha a me ka sprinting. Hoʻonui ka Creatine i ka huahana o ATP, he kumu ike no nā puʻupuʻu i loko o ka manawa pōkole, nā manawa pōʻino o kaʻoihana. ʻAʻole naʻe i loaʻa, e kōkua i nā hāʻalo ākea a hopena paha e like me ke kaheʻana o ka marathon.
Hiki i ka Creatine ke hoʻemi i ka luhi o ka maʻi. ʻIkeʻia ka hoʻemiʻana i ka waikahe lactic, kahi mea hoʻolālāʻenehana e hoʻonāwaliwali ai i ka maʻi.
Hana: Related Natural Relief for Sore Muscles
Pono hou aku ka noiʻi no ka pono o ka creatine. Hoʻokuʻuʻia ka hoʻomohalaʻana i nā hanana, no laila, ua nīnau kekahi poʻe akamai i ka hoʻohanaʻana i nā mea hoʻokomo creatin i nā kānaka me nā hanana kūpono i loko o ko lākou mauʻiʻo.
Hoʻokumu kaulanaʻo Creatine me nā kānakaʻoki a me nā bodybuilders, a he nui nā mea e manaʻoʻia he loaʻa nāʻano likeʻole me nā steroids anabolic me nā hopena.
ʻAʻole i pāpāʻia e nā hui lehulehu. Eia nō naʻe, ua nīnau kekahi mau 'ahahui inā he kūpono ka hāʻawiʻana i nā mea pāʻani e lawe i ka waihona i hiki ke hoʻonui i ka hana. Ua haʻi kekahi i ka manaʻo nui no ka hoʻohanaʻana i nā mea hoʻopihapiha hana-hana e hiki ai i ka hoʻohanaʻana i nā mea pāʻani a me nā lāʻau lapaʻau.
2) Mānā Mā
Ua hōʻike kekahi mau haʻawina i ka piʻiʻana o ka pūʻulu muso me ka creatin. Hiki ke hana i kēia no ka meaʻo ka creatine i loko o ka moa e hopu i ka wai. Akā, no ka pono o ka noiʻiʻana, akā, no ka mea,ʻaʻole i hōʻoiaʻia nāʻike a pau i kēiaʻike. Eia kekahi, ua hoʻohana nā noiʻi i nāʻano likeʻole o ka creatin, no laila,ʻaʻole maopopo iā ia ka hopena palekana a maikaʻi paha.
3) Weakness Māmā
Ma muli o ka hoʻoikaikaʻana o ka creatin i ka muscle, ua manaʻoʻia heʻano kōkua kūpono no nā kūlana e ulu ai ka nawaliwali o ke kino, e like me ka muscular dystrophy, ka hemahema pūpū o ka maʻi, ka maʻi o Huntington, ka maʻi a McArdle (ʻoiaiʻo ka maʻi'olokilo V), amyotrophic stroke sclerosis, ka maʻi maʻi o Parkinson, a ma hope o kaʻeha a iʻole i ke kī.
ʻO ka Cochrane Collaboration i hōʻoia i nā noi i hoʻolaha muaʻia e pili ana i ka creatin no nā kūlana maʻi. ʻO nā hoʻolālā heʻumikumamālua e like me ka helu o 266 mau hui i hui i ko lākou mau koho koho. Uaʻikeʻole nā mea noiʻi i ka hoʻoikaikaʻana i ka ikaika o ka maʻi i nā kānaka me nā maʻi o ka maʻi i kapaʻia he myopathies maʻi, e like me ka maʻi o McArdle. Akā,ʻo Creatine ka mea e hoʻomaikaʻi pono ai i ka ikaika o nā mea i loko o nā kānaka me nā maʻi muscular a uaʻae maikaʻiʻia.
ʻO nāʻaoʻao a me nā'ōlelo aʻo
Ma ka ho'ākāka Cochrane Collaboration o nā hoʻokolokolo 12,ʻaʻole iʻikeʻia kekahi mau hananaʻino i hōʻikeʻia, akā naʻe, ua kaupalenaʻia nā noiʻi e pili ana i nā hopena a me ka palekana o nā mea hana hana creatin.
Hiki i nā hopena pili o ka creatin:
- Pāpaʻi nui
- ʻO Nausea
- Kōkua
- Pau ka maʻi
- ʻO ka māmā
- ʻO ka waiwai loaʻa
Hiki i ka Creatine ke huki i ka wai mai nā wahi'ē aʻe o ke kino a i loko o nāʻiʻo o kaʻiʻo, hiki ke hoʻonui i ka pilikia o ka wai.
Hiki i nā mea nui o ka creatine ke hōʻeha i nā puʻupaʻa, ka ate a me ka naʻau. ʻO ke kumuhana, hiki i ka creatine ke hoʻoweliweli i ke kumukūʻai no ka mea,ʻo kāna hua-hua, creatinine, kahi i hoʻopiliʻia ma o nā puʻupaʻa i loko o ka urine. ʻOiaiʻaʻole i loaʻa i nā noiʻi nā meaʻino i nā papahana i manaʻoʻia, uaʻikeʻiaʻelua mau loiloi i ka poʻe i loaʻa i ka hanana hōʻeha aʻekolu mau make ma ka poʻe hana creatine, akāʻaʻole he hōʻikeʻoiaʻiʻo no ke kumu hana.
ʻO nā kānaka me ka maʻi kīkī a me ka maʻi hānai e pale i ka hanaʻana.
Hiki i nā hanana Creatine ke hana i nā hōʻailona asthmatic, e like me ka haʻalulu a me ke kalo, ma kekahi poʻe.
ʻO nā kānaka me ka maʻi a McArdleʻaʻole pono e hoʻohana i nā kumu nui o ka creatin no ka mea uaʻikeʻia e hoʻonui i kaʻehaʻeha.
Aia kekahi hopohopo e hoʻokomo i nā mea hana hana hoʻohālua waha i loko o ke kino i kahi formaldehyde meaʻonaʻino, hiki ke hana i nā pūmei, nā mole mole DNA a me nā ipu koko.
ʻO kekahi o nā manaʻo nui o ka palekana,ʻo ka hoʻohanaʻana o nā kānaka e hoʻohana ana i ka creatin e hoʻonui i ka hana hāmeʻa a iʻole ka puʻupuʻu puʻupuʻu, i nā'ōpio paha, i nā mea i'ōleloʻia a laweʻia me ka nānāʻole.
Ma muli o ka hanaʻana o ka creatin i ka hana lekiko,ʻaʻole pono e hoʻohanaʻia me nā lāʻau lapaʻau i hiki ke hoʻopili i nā puʻupena, e like me nā lāʻau'aloʻoleʻaia aminoglycoside (Amiinton®, Nebcin®), nā lāʻau'aloʻolohe immunosuppressant such as cyclosporine and non-steroidal anti-inflammatory drugs aspirin, ibuprofen (Motrin®, Advil®), naproxen (Naprosyn®, Aleve®).
ʻAʻole pono e laweʻia nā supine Creatine me ka'ephedra herb no ka nui o ka hopena o nā hopena. Aia hoʻokahi hihia o ka hahau i loko o kekahi kanaka e hana creatine a me ephedra. ʻOiaiʻaʻohe kūlana pili ma waena o ka hui pūʻana o nā mea kanu a me ka hahauʻana, eʻoi aku ka maikaʻi e hōʻole i ka huiʻana.
Nā pepa
Loaʻa ka Creatine ma nā'āpana liʻiliʻi i kaʻiʻoʻulaʻula a me ka iʻa. Eia naʻe,ʻo ka nui o ia mea e hoʻopauʻia e ka kukeʻana. Hanaʻia i loko o ke kino mai L-arginine, L-glycine a me L-methionine, nā amino waikawa i loaʻa mua i loko o nā meaʻai holoholona. Hoʻomaʻuluaʻia ka insulin no ka creatin e komo ai i nāʻiʻo, no laila, eʻai ana i nā huapiʻa me ka creatine e hoʻonui i ka nui o ka creatin e loaʻa ai nāʻiʻo.
Hiki i nā mea hana Creatine ke loaʻa i loko o nā capsules aiʻole e like me ka lepo i nā meaʻai meaʻai ola ola, i kekahi mau hale kūʻai lāʻau lapaʻau a me ka pūnaewele. ʻO kekahi o nā hanana kaulana loa o ka creatine monohydrate.
Nā inoa'ē aʻe: creatin monohydrate, creatine phosphate, kaheina hana
ʻO kahi hua'ōlelo mai
ʻAʻole i ho'āʻoʻia nā mea i hōʻoia no ka palekana a ma muli o keʻano o ka hoʻoponoponoʻoleʻana o nā meaʻai i nā meaʻai, hikiʻole ka helu o kekahi huahana mai ka mea i ho'ākākaʻia ma ka pepa inoa hua. E hoʻomanaʻo hoʻi i ka hoʻokumuʻoleʻia o ka palekana o nā mea e komo ana i loko o nā wāhine hāpai, nā mākua hānai, nā keiki, a me nā mea maʻi. Hiki iāʻoe ke loaʻa nā'ōlelo kōkua ma ka hoʻohanaʻana i nā mea hoʻopihapiha maʻaneʻi, akā inā e noʻonoʻoʻoe i ka hoʻohanaʻana i nā hoʻopihapiha creatin, e kamaʻilio mua i kāu mea mālama mua. ʻO ke ola pono'īʻana i kahi kūlana a palekana a hōʻole paha i ke kūlana maʻamau i nā hopena maikaʻi paha.
Nā kumuhana
Koshy KM, Griswold E. et al. ʻO ka nephritic Interstitial ma ka hana hoʻomanawanuiʻana i ka creatine [leta] N Engl J Med. 1999; 340: 814.
Kley RA, Vorgerd M, Tarnopolsky MA. Hanaʻia no ka mālamaʻana i nā maʻi maʻi. Cochrane Database Syst Rev 2007 Ianuali 24; (1): CD004760.
Ka Hoʻohaha:ʻO kaʻike ma kēia pūnaewele kahi i hoʻolālāʻia no nā hoʻonaʻauao wale nō aʻaʻole ia he pani no ka'ōlelo aʻo, diagnostics or treatment by a physician licensed. ʻAʻole i manaʻoʻia e uhi i nā mea palekana a pau, nā hana maʻamau, nā kūlana a iʻole nā hopena pilikia. Ponoʻoe eʻimi i keʻano o ka hoʻoponopono kūikawā no nā nīnau pili olakino a nīnau i kāu kauka ma mua o ka hoʻohanaʻana i ka lāʻau lapaʻau'ē aʻe a iʻole e hoʻololi i kāu kaulike.