Kanye,izongezo ze-creatineBekucingelwa ukuba zilungele abadlali abancinci kunye nabakhi bomzimba kuphela, kodwa ngoku zitsale ingqalelo enkulu ngenxa yeengenelo zazo zempilo kubantu abakwiminyaka ephakathi kunye nabantu abadala.
Ukususela kwiminyaka engama-30 ubudala, umzimba womntu ulahlekelwa kancinci kancinci yimisipha. Ubunzima bemisipha bulahleka nge-3% ukuya kwi-8% rhoqo emva kweminyaka elishumi, nto leyo ephenjelelwa yimpilo iyonke kunye namanqanaba omsebenzi. Emva kweminyaka engama-40 ubudala, ubunzima bemisipha buya kwehla nge-16% ukuya kwi-40%. Oku kulahlekelwa kwemisipha okunxulumene nobudala, okwaziwa ngokuba yi-"sarcopenia", kunokuchaphazela amandla omntu kwimisebenzi yemihla ngemihla.
I-American College of Sports Medicine ithi uninzi lwabantu lulahlekelwe yi-10% yobunzima bemisipha yabo xa beneminyaka engama-50. Izinga lokuhla okuqhubekayo kobunzima bemisipha liyanda ngokukhawuleza njengoko iminyaka ikhula. Emva kweminyaka engama-70, ukwehla kunokufikelela kwi-15% rhoqo emva kweminyaka elishumi.
Nangona wonke umntu elahlekelwa zizihlunu njengoko ekhula, izinga lokulahlekelwa zizihlunu kwizigulana ezine-sarcopenia likhawuleza kakhulu kunakwizigulana eziqhelekileyo. Ukulahlekelwa zizihlunu kakhulu kunokukhokelela ekubeni buthathaka emzimbeni kunye nokwehla kwamandla okulinganisela, ngaloo ndlela kwandisa umngcipheko wokuwa kunye nokwenzakala. Ke ngoko, ukugcina izihlunu ziqinile kubalulekile ekufikeleleni ekwaluphaleni okunempilo kunye nokuqinisekisa umgangatho wobomi.
Ukukhuthaza ukwenziwa kweeproteni (oko kukuthi, inkqubo yokwakha nokugcina izihlunu), abafazi abaneminyaka engama-50 nangaphezulu kufuneka batye ubuncinci iigram ezingama-25 zeproteni ngesidlo ngasinye. Amadoda kufuneka atye iigram ezingama-30. Izifundo zakutshanje zibonise ukuba i-creatine inokuphucula ukulahleka kwezihlunu okunxulumene nokwaluphala, ukuncipha koxinano lwamathambo, kwanokuncipha kwengqondo.
Yintoni i-creatine?
I-Creatine (C)₄H₉N₃O₂) yikhompawundi eyenzeka ngokwendalo emzimbeni womntu kwaye iyinxalenye ebalulekileyo yeekhemikhali. Yenziwa ngokwendalo sisibindi, izintso kunye nepancreas kwaye igcinwa kwimisipha nasebuchotsheni. Umsebenzi wayo ophambili kukubonelela ngamandla kwiiseli zemisipha, kwaye i-creatine ikwayinxalenye ebalulekileyo ekunikezelweni kwamandla kwiiseli zengqondo.
Umzimba womntu unokwenza ezinye ze-creatine ozifunayo kwii-amino acids ngokwawo, ikakhulu zisibindi, i-pancreas kunye nezintso. Nangona kunjalo, i-creatine esiyivelisayo ngokwethu idla ngokwanelisa zonke iimfuno zethu. Ke ngoko, uninzi lwabantu kusafuneka batye i-1 ukuya kwi-2 grams ye-creatine ekutyeni kwabo yonke imihla, ikakhulu ngokutya okusekwe kwizilwanyana okufana nenyama, ukutya kwaselwandle, amaqanda kunye neemveliso zobisi. Ukongeza, i-creatine ingathengiswa njenge-isongezelelo sokutya, ifumaneka kwiindlela ezifana nomgubo, iikhaphu kunyeiilekese zegummy.
Ngowama-2024, ihlabathi liphelaisongezelelo se-creatine Ubungakanani bemarike bufikelele kwi-1.11 yeebhiliyoni zeedola zaseMelika. Ngokwesibikezelo seGrand View Research, imakethi yayo iya kukhula iye kwi-4.28 yeebhiliyoni zeedola zaseMelika ngo-2030.
I-Creatine ifana nomvelisi wamandla emzimbeni womntu. Inceda ekuveliseni i-adenosine triphosphate (ATP), engumthombo oyintloko wamandla kwiiseli. I-Creatine ikwayimolekyuli yendalo efana nee-amino acids kwaye ibalulekile kwinkqubo yamandla yomntu. Njengoko abantu bekhula, ukubaluleka kwenkqubo yamandla kuya kusanda. Ke ngoko, ukongeza kwiingenelo ezaziwayo zeizongezo ze-creatineukuze bazilolonge kwaye baphile qete, banokuzisa nezinye izibonelelo zempilo ezisekelwe kwisayensi kubantu abaneminyaka ephakathi kunye nabantu abadala.
I-Creatine: Iphucula ukuqonda kunye nokulwa nokwaluphala
Xa sijonga amanqaku aliqela apapashwe kulo nyaka, uninzi lophando malunga ne-creatine lugxile kwimpembelelo yayo yokulwa nokwaluphala kunye nokuphucula ukuqonda kwabantu abakwiminyaka ephakathi kunye nabantu abadala.
I-Creatine iphucula ukungasebenzi kakuhle kwengqondo okunxulumene nobudala. Amanqanaba aphezulu e-brain creatine anxulunyaniswa nophuculo lomsebenzi we-neuropsychological. Uphononongo lwakutshanje lubonise ukubaizongezo ze-creatine inokunyusa amanqanaba e-brain creatine kunye ne-phosphocreatine. Izifundo ezilandelayo zikwabonise ukuba izongezo ze-creatine zinokuphucula ukungasebenzi kakuhle kwengqondo okubangelwa kuvavanyo (emva kokungalali ngokwaneleyo) okanye ukwaluphala kwendalo.
Inqaku elapapashwa ngoMeyi kulo nyaka lifunde ukuba kunokwenzeka ukuba izigulana ezingama-20 ezinesifo sika-Alzheimer zithathe iigram ezingama-20 ze-creatine monohydrate (CrM) imihla ngemihla kangangeeveki ezi-8. Iziphumo zophando zibonisa ukuba i-creatine monohydrate inxulumene kakuhle notshintsho kumxholo we-creatine uwonke engqondweni kwaye ikwanxulunyaniswa nokuphuculwa komsebenzi wokuqonda. Izigulana ezithathe esi songezo zibonakalise ukuphucuka kwinkumbulo yokusebenza kunye nokukwazi ukuqonda ngokubanzi.
2) I-Creatine iphucula ukulahleka kwemisipha okubangelwa kukwaluphala. Kwicandelo lempilo kubantu abakwiminyaka ephakathi kunye nabantu abadala, ngaphandle kophando malunga nokuqonda kunye nokulwa nokwaluphala, kukwakho nezifundo malunga nefuthe le-creatine kwi-sarcopenia. Njengoko sikhula, nokuba sifunyenwe sine-sarcopenia ngokwezonyango okanye akunjalo, sihlala sifumana ukwehla kwamandla, ubunzima bemisipha, ubunzima bamathambo kunye nokulinganisela, okuhambisana nokunyuka kwamafutha omzimba. Amanyathelo amaninzi okungenelela okunesondlo kunye nokuzilolonga aye acetyiswa ukulwa ne-sarcopenia kubantu abadala, kubandakanya ukongeza i-creatine ngexesha loqeqesho lokumelana.
Uhlalutyo lwakutshanje lwabantu abadala lubonise ukuba ukongezelela i-creatine ngokusekelwe kuqeqesho lokuxhathisa kunokunyusa kakhulu amandla emilenze ephezulu xa kuthelekiswa noqeqesho lokuxhathisa lodwa, ngokukodwa okubonakala njengokwanda okuqhubekayo kwamandla okucinezelwa esifubeni kunye/okanye amandla okucinezelwa ebhentshini. Xa kuthelekiswa noqeqesho lokuxhathisa lodwa, le ndlela yoqeqesho inexabiso elisebenzayo kubomi bemihla ngemihla okanye kwimisebenzi yezixhobo (njengokuphakamisa iintsimbi kunye nokutyhala). Olunye uhlalutyo lwakutshanje lubonisa ukuba i-creatine inokunyusa amandla okubamba abantu abadala. Oku kubaluleke kakhulu kuba amandla okubamba adla ngokusetyenziswa njengomqondiso weziphumo zempilo kubantu abadala, njengokulaliswa esibhedlele kunye nokukhubazeka komzimba, kwaye kunxulumene kakuhle namandla ngokubanzi. Ngokwahlukileyo koko, isiphumo se-creatine ekuphuculeni amandla emilenze esezantsi asibalulekanga kangako kunaleyo ikwimilenze ephezulu.
3) I-Creatine igcina impilo yamathambo. Izongezo ze-Creatine kunye noqeqesho lokuxhathisa zisebenza ngakumbi ekwandiseni uxinano lwamathambo kunye nokugcina impilo yamathambo kunoqeqesho lokuxhathisa lodwa. Izifundo zibonisa ukuba i-creatine inokunceda ekuthinteleni ukulahleka kwamathambo okunxulumene nokwaluphala ngokunciphisa ukuqhekeka kwamathambo.
Uphononongo oluncinci lokuqala lubonise ukuba i-creatine inokunyusa ngokufanelekileyo uxinano lweminerali yamathambo kwintamo ye-femoral kubasetyhini abasele beye exesheni ngexesha lenkqubo yoqeqesho lokumelana nonyango lonyaka omnye. Emva kokuthatha i-creatine ngedosi ye-0.1 grams ngekhilogram ngosuku, uxinano lwe-femoral neck lwabantu basetyhini lwehle nge-1.2%, ngelixa olo lwabasetyhini abathatha i-placebo lwehle nge-3.9%. Ubungakanani bokuncipha koxinano lweminerali yamathambo olubangelwa yi-creatine lufikelele kwinqanaba elibalulekileyo ngokwezonyango - xa uxinano lweminerali yamathambo luhla nge-5%, izinga lokuqhekeka landa nge-25%.
Olunye uphando lufumanise ukuba amadoda amadala athathe i-creatine ngexesha loqeqesho lwamandla ayehle ngama-27% kwi-osteoporosis, ngelixa lawo athathe i-placebo ayenyuke ngama-13% kwi-osteoporosis. Oku kubonisa ukuba i-creatine inokudlala indima ngokukhuthaza ukuveliswa kwe-osteoblast kunye nokucothisa i-osteoporosis.
4) I-Creatine inciphisa amanqanaba okudumba ngexesha lokwaluphala. I-Creatine inokuba nefuthe lokukhusela uxinzelelo lwe-oxidative kwi-mitochondria. Umzekelo, kwi-myoblasts zempuku eziye zafumana umonakalo we-oxidative, ukongeza i-creatine kunokunciphisa ukwehla kwamandla azo okwahlulahlula kwaye kunciphise izinga lomonakalo we-mitochondrial obonwa phantsi kwe-electron microscopy. Ke ngoko, i-creatine inokukwazi ukunciphisa ukudumba kunye nomonakalo wemisipha ngexesha lenkqubo yokwaluphala ngokukhusela i-mitochondria kumonakalo we-oxidative. Izifundo zabantu zakutshanje zibonise ukuba ukongeza i-creatine (oko kukuthi iigrama eziyi-2.5 ngosuku) ngexesha lokumelana kweeveki ezili-12 kunye nexesha loqeqesho oluphezulu kunokunciphisa umxholo weempawu zokudumba.
Ukhuseleko lwe-creatine
Ngokwembono yokhuseleko, eyona mpendulo ixhaphakileyo xa uthatha i-creatine kukuba ekuqaleni inokubangela ukugcinwa kwamanzi kwiiseli zemisipha, nto leyo eyenzeka rhoqo emzimbeni kwaye ingabonakali i-edema engaphantsi komzimba emehlweni. Ukunciphisa ezo mpendulo, kucetyiswa ukuba uqale ngedosi encinci, uyithathe xa usitya, kwaye wonyuse ngokufanelekileyo amanzi athathwa imihla ngemihla. Uninzi lwabantu lunokuziqhelanisa nexesha elifutshane.
Ngokuphathelele ukusebenzisana kwamayeza, ubungqina beklinikhi obukhoyo bubonisa ukuba akukho ntsebenziswano ibalulekileyo efunyenweyo phakathi kwe-creatine kunye namayeza aqhelekileyo okulwa noxinzelelo lwegazi, kwaye ukusetyenziswa kwawo kunye kukhuselekile ngokubanzi.
Nangona kunjalo, i-creatine ayifanelekanga kuye wonke umntu. Ngenxa yokuba i-creatine kufuneka iguqulwe sisibindi nezintso, ukuthatha i-creatine kunokubangela iingxaki kubantu abanezifo ezichaphazela isibindi nezintso.
Lilonke, i-creatine sisongezelelo sokutya esingabizi kakhulu nesikhuselekileyo. Iingenelo zokutya i-creatine kubantu abaneminyaka ephakathi kunye nabantu abadala zibalulekile. Ingaphucula umgangatho wobomi kwaye ekugqibeleni inokunciphisa umthwalo wesifo onxulunyaniswa ne-sarcopenia kunye nokungasebenzi kakuhle kwengqondo.
Wamkelekile kwiImpilo yeJustgoodngokuthengisa ngobuninziii-gummies ze-creatine, iikhaphu ze-creatine kunye nomgubo we-creatine.
Ixesha leposi: Jan-12-2026