Overview
Chikafu chimiro chakakonzerwa mukugadzirwa kwesimba mumuviri, nenzira yeAdenosine triphosphate (ATP). Yakagadzirwa muchiropa, inenge 95% yezvisikwa zvemuviri inoguma ichichengetwa mumasumbu emakumbo uye 5% inosara inowanika muuropi, mwoyo uye testes. Kana ikashandiswa, chisikwa chinoshandurwa kuva tsvina inonzi creatinine uye yakanyanyisa mumugini.
Health Benefits
Kusvika ikozvino, kutsigirwa kwesayenzi kwezvinobatsira zvekusika hazvina kukwana.
1) Athletic Performance
Kutsvakurudza kwokutanga kunoratidza kuti chisiki chinogona kupa humwe rubatsiro mukuvandudza kushanda mukukwirira kwepamusoro-soro, mabasa epfupi kwenguva yakareba sekusimudza masero uye sprinting. Zvisikwa zvinowedzera kubudiswa kweAAT, simba rinobva musimba munguva pfupi, kuputika kwenguva yebasa. Izvo hazvina kuwanikwa, zvakadaro, kubatsira neaerobic kana kutsungirira mitambo yakadai semarathon inoshanda.
Zvisikwa zvinogona kuderedza musikana kuneta. Zvinoratidzika kuderedza lactic acid, simba rekusvibisa simba rinokonzera musikana kuneta.
Zvakafanana: Rubatsiro rweMutambo weMisungo Yakawanda
Kutsvakurudza kwakawanda kunodiwa pakubudirira kwekusika. Muumbi wakawanda anobviswa neitsvo, saka dzimwe nyanzvi dzinopokana nekushandiswa kwekusika michero mune vanhu vane mazinga akakwana ezvisikwa mumasimba avo.
Zvisikwa zvinonyanya kufarirwa nevatambi uye mizimba, vazhinji vavo vanozviona kuti vane zvimwe zvakafanana nevanabolic steroid pasina michero.
Izvo hazvina kurambidzwa neshamwari dzakawanda dzevemitambo. Kunyange zvakadaro, dzimwe sangano rinopokana kana chiri chetsika kubvumira vatambi kuti vatore zvigadzirwa zvinogona kuwedzera kushanda. Vamwe vakaratidza kufunganya kuti kushandiswa kwekugadzirisa-kuwedzera zvigadzirwa zvinogona kutungamirira kushandiswa kwezvimwe zvinogona kuisa mungozi uye zvinodhaka.
2) Musimba Misa
Zvimwe zvidzidzo zvakaratidza kuwedzera kwemaonda musimba ane creatine. Izvozvo zvinogona kuita izvi nokuti creatine musumbu inokwezva mvura. Kutsvakurudza kwakawanda kunodiwa, zvisinei, nokuti kwete zvese zvidzidzo zvakatsigira izvi kuwana. Uyewo, zvidzidzo zvakashandisa zvakasiyana-siyana zvekusika, naizvozvo hazvizivikanwi kuti chii chakachengeteka kana kuti chinoshanda chinogona kuva.
3) Musuru Utera
Nemhaka yokuti mhuka inogona kusimbisa musimba, yakarondedzerwa sekuwedzera kwehutano hwemamiriro ezvinhu umo musimba utera hunoitika, zvakadai se muscular dystrophy, congestive moyo kusakundikana, chirwere cheHuntington, chirwere cheMcArdle (chinonziwo glycogen chirwere chechirwere V), amyotrophic lateral sclerosis, myasthenia gravis, chirwere chePalinson uye mushure mekukuvara kana kuvhiyiwa.
The Cochrane Collaboration yakatsvakurudzwa zvakadhindwa zvidzidzo pamusoro pekusika kwemaviri. Mumiedzo gumi nezviviri dzinosanganisira makumi maviri nemakumi maviri nevatatu vevadzidzi vakakwanisa kusarudzwa. Vatsvakurudzi havana kuwana humwe hunovandudza musimba remasumbu kune vanhu vane zvirwere zvema genetic zvinonzi metabolic myopathies, zvakadai seCcArdle's disease. Zvisikwa zvaive zvakadaro, zvinobudirira pakunatsiridza simba remasimba kune vanhu vane musero dystrophies uye yakanyatsorambidzwa.
Migumisiro Yechipfuva uye Manyevero
MuCchrane Collaboration kuongororwa kwemiedzo 12, kwakanga kusina zviitiko zvinoratidzika zvakashata zvakataurwa, zvisinei, kutsvakurudza pamusoro pemigumisiro nekuchengeteka kwezvisikwa zvekusika zvinoramba zvisingakwanisi.
Zvinokonzerwa nemigumisiro yechiratidzo yekusika inosanganisira:
- Dumbu rinopwanya
- Nausea
- Diarrhea
- Kufirwa kwechido
- Muscle makampu
- Kuwedzera kwehuwandu
Zvisikwa zvinogona kuita kuti mvura iswededzwe kure nedzimwe nzvimbo dzomuviri uye ive mishonga yemasumbu, iyo inogona kuwedzera mungozi yekushaya mvura.
Marefu makuru e creatine anogona kukuvadzai itsvo, chiropa uye mwoyo. Nechepfungwa, chisikwa chinogona kukonzera kukuvara kwepvo nokuti iyo--gadzirwa, creatinine, inoshandiswa kuburikidza neitsvo muurine. Kunyange zvazvo zvidzidzo zvisati zvawana zviitiko zvinotambudza mumitambo yakakurudzirwa, pane dzimwe nyaya dzakawanda dzevanhu vakawana mafungiro epiyo uye kufa kwevatatu kune vanhu vanotora muumbi, asi hapana humwe uchapupu hunogadziriswa hwokuti chikonzero chaive chikonzero.
Vanhu vane chirwere chetsvo kana chirwere chechiropa vanofanira kudzivisa creatine.
Zvisikwa zvinowedzera zvinogona kukonzera zviratidzo zvechirwere chepfungwa, zvakadai sokuputika nekukanganiswa, mune vamwe vanhu.
Vanhu vane chirwere cheMicArdle havafaniri kushandisa masero akawanda e creatine nokuti yakawanikwa kuwedzera marwadzo emasumbu.
Pane kumwe kunetseka kuti muromo unogadzira zvinyorwa zvinoshandiswa mumuviri kusvika kune tsvina inosvibisa formaldehyde, iyo inogona kukuvadza masero, DNA molecules uye mutezo weropa.
Chimwe chezvinhu zvakanyanya kuchengeteka ndezvekuti vanhu vanoshandisa chiremera kukurudzira mitambo kana masimba, kunyanya vechidiki, vanogona kupfuudza maitiro uye vanozvitora vasina kutarisirwa.
Nemhaka yokuti muumbi anogona kunyanya kuchinja maitiro epfungwa, haafaniri kutorwa nemishonga yemishonga inogona kunge inogona kuchinja maitsvo, zvakadai seaminoglycoside antibiotics (Amikacin®, Nebcin®), zvirwere zvisingatauriki zvakadai se cyclosporine uye kwete-steroidal anti-inflammatory drugs sa aspirin, ibuprofen (Motrin®, Advil®), naproxen (Naprosyn®, Aleve®).
Zvisikwa zvekuwedzera hazvifaniri kutorwa nemiriwo ephedra nokuti inowedzera dambudziko remigumisiro. Paiva nemhosva imwechete yekurohwa mumunhu anotora chikamu uye ephedra. Kunyangwe pakanga pasina chibvumirano chakanaka pakati pekusanganiswa kwemishonga pamwe nekurohwa, zvakanakisa kuti usapinda kubatanidzwa.
Forms
Zvisikwa zvinowanika mune zviduku zvinyorwa zvitsvuku uye hove. Zvisinei, zvizhinji zvayo zvinoparadzwa nokubika. Yakasikwawo nemuviri mumuviri kubva kuL-arginine, L-glycine uye L-methionine, amino acids iyo inowanikwa zvikuru mumapuroteni emhuka. Insulin inodiwa kuti igadzire kupinda mumasumbu, saka kudya makhahydrates ne creatine kunogona kuwedzera muwandu wezvisikwa zvinowanikwa mumasumbu.
Zvinyorwa zvinowedzera zvinowanikwa mumapapirosi kana sehupfu pazvitoro zvezvokudya, mamwe mabhizimisi emishonga uye paIndaneti. Imwe yemhando yakakurumbira yekusika ndiyo creatine monohydrate.
Mamwe mazita: creatine monohydrate, creatine phosphate, creatine citrate
Shoko Rinobva
Zvimwe zviyero hazvina kuongororwa kuchengetedzwa uye nekuda kwekuti kudya kwezvokudya zvinowanzosaregererwa, zvinyorwa zvemimwe michina zvinogona kusiyana nezvakataurwa pane zvakagadziriswa. Uyewo chengetedza mupfungwa kuti kuchengetedzwa kwezvokuwedzera mumadzimai ane pamuviri, vanaamai vanoyamwisa, vana, uye avo vane mishonga yezvoutano kana vari kutora mishonga haisati yasimbiswa. Iwe unogona kuwana mazano ekushandisa zvigadziridzo pano, asi kana uri kufunga nezvekushandiswa kwezvisikwa zvekusika, taura nemutungamiri wako wekutanga wekutanga. Kuzvibata nemamiriro ezvinhu uye kudzivisa kana kunonoka kutarisirwa kwese kunogona kuva nemigumisiro yakakomba.
Sources
Koshy KM, Griswold E. et al. Necrital nephritis murwere achitora chikamu [tsamba] N Engl J Med. 1999; 340: 814.
Kley RA, Vorgerd M, Tarnopolsky MA. Zvisikwa zvokurapa kushungurudzika kwemasumbu. Cochrane Database Syst Rev. 2007 Jan 24; (1): CD004760.
Zvinonzwisisika: Mashoko anowanikwa pane ino yepaiti inoitirwa zvinangwa zvekudzidzisa chete uye haisi kutsiva mazano, kuongororwa kana kurapwa nechiremba ane chiremba. Hazvirevi kuvhara zvose zvinogona kumira, kushamwaridzana kwezvinodhaka, mamiriro ezvinhu kana zvinetso zvakashata. Iwe unofanirwa kutsvaga kurapwa nokukurumidza mune zvehutano kune chero hutano hwehutano uye bvunza chiremba wako usati washandisa mamwe mushonga kana kuita shanduko kune regimen yako.