Creatine yana daya daga cikin wadannan mafi mashahuri da tattalin arziki kari da za a iya samu a yau. Mutane da yawa suna ɗaukan shi don ƙara abubuwan da ke cikin ƙwayoyin creatin, wani abu da aka samo ta halitta a cikin ƙwayoyin tsoka, don haka suna jin dadin amfanin sa. Kuma, menene amfanin shan creatine?
Kari na yau da kullun tsakanin 'yan wasa Yana hidima don inganta aiki lokacin motsa jiki da kuma inganta lafiyar jiki mai kyau. Bayan waɗannan fa'idodin, duk da haka, yana da wasu don lafiyar kwakwalwa da ƙwaƙwalwa. Gano su!
Menene creatine?
Creatine wani fili ne wanda an haɗa shi ta halitta a cikin hanta, pancreas da kodan, wanda amino acid methionine, arginine da glycine suka samo asali kuma mutane suna samun ban da abincin teku, kifi kamar tuna, salmon ko herring da jan nama
An fi adana shi a cikin ƙwayoyin tsoka a matsayin phosphocreatine, man fetur da jiki ke cinyewa lokacin da muke yin motsa jiki mai tsanani, kuma zuwa ƙananan ƙananan a cikin kwakwalwa. Ta hanyar ɗaukar shi azaman kari na abinci, muna haɓakawa da ƙarfafa tanadi ta hanyar haɓaka samar da ATP, kwayoyin da ke ba mu damar samun kyakkyawan aiki yayin aikin jiki.
Amfanin shan creatine
Ƙungiyar Ƙwararrun Ƙwararrun Ƙwararrun Wasanni ta Duniya ta tabbatar da cewa wannan abu inganta aiki bayan yin motsa jiki mai tsanani, da kuma farfadowa na gaba da rigakafin rauni. Amma kamar yadda muka fada a baya, amfanin sa bai takaita ga wasanni kawai ba.
Yana ƙara ƙarfi da matakin tsoka
Creatine, kamar yadda muka ambata, yana adana musamman a cikin tsoka kuma babban aikinsa shine azurta mu da sauri makamashi don babban ƙarfi da ɗan gajeren ƙoƙari na tsawon lokaci don haka zai iya taimakawa 'yan wasa su inganta alamomi a wasu motsa jiki.
Shan abubuwan creatine yana ƙaruwa da kusan 20%, wanda ke ba mu damar yi mafi kyau a horo kuma don samun ƙarfi, iko da wasan kwaikwayo. Hakanan zai iya taimakawa wajen haɓaka tsoka, duk da haka, wasu nazarin sun fayyace cewa wannan yana buƙatar horarwa tare da ci gaba mai yawa.
Kyakkyawan farfadowa bayan motsa jiki
Creatine kuma rage lalacewar tsoka da kuma amsawar kumburi da aka lura bayan motsa jiki mai tsanani na kowane nau'i. Bugu da ƙari, yana sake cika ajiyar glycogen tsoka zuwa matsayi mafi girma fiye da idan ba mu ɗauka ba. Duk wannan yana ba da damar samun mafi kyawun farfadowa bayan motsa jiki, ko da yake ba koyaushe ya dace ba cewa yana haifar da ƙarin horo.
Yana inganta ƙwaƙwalwar ƙwaƙwalwa kuma yana rage gajiyar tunani
Kamar yadda muka ambata a farkon, wani ɓangare na creatine yana adana a cikin kwakwalwa, don haka yana da ma'ana cewa amfani da creatine shima yana tasiri sosai. Gaskiya ne cewa matakan creatine na kwakwalwa ba su da tasiri da waɗannan abubuwan kari, amma yana haifar da samun isasshen kuzari. Don haka, da babban amfani na shan creatine a matakin kwakwalwa sune.
- Yana rage gajiyar tunani.
- Ƙara ƙwaƙwalwar ajiya gajeren lokaci (ko ƙwaƙwalwar aiki).
- Ƙara da saurin sarrafawa bayani
Nazarin, duk da haka, ya nuna cewa waɗannan fa'idodin sun fi shahara a cikin mutanen da ke ƙarƙashin yanayin damuwa waɗanda ke buƙatar ƙarin kuzari da kuma ciki manya manya.
Taimakawa yaki da cututtukan neurodegenerative
Hakanan ana nazarin fa'idodin shan creatine don magance cututtukan neurodegenerative. kamar cutar Parkinson, Cutar Huntington ko amyotrophic lateral sclerosis (ALS), sakamako ne mai kyau.
Yana inganta ingantacciyar tsufa
Lokacin da muka yi magana game da ƙwaƙwalwar ajiya, mun riga mun ambata cewa tsofaffi suna cikin mafi fa'ida ta wannan ma'ana. Amma akwai ƙarin fa'idodi waɗanda ga alama (har yanzu ana nazarin) waɗanda creatine ke bayarwa ga waɗanda suke sun haura shekaru 60 kamar:
- Ƙara yawan tsoka da ma'adinai na kashi.
- Rage mai.
- Ƙarfafa ƙarfi da ƙarfin aiki don yin ayyukan yau da kullun.
- Ƙarfafa ƙarfin fahimta.
Creatine ne mai lafiya kari A cikin mutane masu lafiya ana iya sha har zuwa shekaru biyar muddin bai wuce gram 30 a rana ba. Duk da haka, hanyar da aka fi sani da ita shine a cikin allurai na 5 grams kowace rana. Idan kuna tunanin yana iya zama mai ban sha'awa don ɗaukar shi, koyaushe tuntuɓi likitan ku da farko!