Kanye,izithasiselo ze-creatinekwakucatshangwa ukuthi kufanelekela kuphela abadlali abasebasha kanye nabakhi bomzimba, kodwa manje sebedonsele ukunaka okukhulu ngenxa yezinzuzo zabo zempilo kubantu asebekhulile nabaphakathi.
Kusukela cishe eminyakeni engama-30, umzimba womuntu ulahlekelwa kancane kancane yimisipha. Imisipha ilahlekelwa yi-3% kuya ku-8% njalo eminyakeni eyishumi, kuthonywa yimpilo iyonke kanye namazinga omsebenzi. Ngemva kweminyaka engama-40, imisipha izoncipha ngo-16% kuya ku-40%. Lokhu kulahlekelwa yimisipha okuhlobene nokuguga, okwaziwa nangokuthi “i-sarcopenia”, kungathinta amandla omuntu emisebenzini yansuku zonke.
I-American College of Sports Medicine ithi abantu abaningi balahlekelwe yi-10% yesisindo sabo semisipha lapho beneminyaka engu-50. Izinga lalokhu kwehla okuqhubekayo kwesisindo semisipha liyashesha njengoba iminyaka ikhula. Ngemva kweminyaka engu-70, ukwehla kungafinyelela ku-15% njalo eminyakeni eyishumi.
Nakuba wonke umuntu elahlekelwa imisipha njengoba ekhula, izinga lokulahlekelwa imisipha ezigulini ezine-sarcopenia lishesha kakhulu kunakubantu abavamile. Ukulahlekelwa okukhulu kwemisipha kungaholela ebuthakathakeni bomzimba kanye nokwehla kwamandla okulinganisela, ngaleyo ndlela kwandisa ingozi yokuwa nokulimala. Ngakho-ke, ukugcina imisipha iqinile kubalulekile ekufinyeleleni ukuguga okunempilo nokuqinisekisa ikhwalithi yokuphila.
Ukuze kukhuthazwe ukwakheka kwamaprotheni (okungukuthi, inqubo yokwakha nokugcina imisipha), abesifazane abaneminyaka engu-50 nangaphezulu badinga ukudla okungenani amagremu angu-25 eprotheyini ngokudla ngakunye. Amadoda adinga ukudla amagremu angu-30. Izifundo zakamuva zikhombisile ukuthi i-creatine ingathuthukisa ukulahleka kwemisipha okuhlobene nokuguga, ukwehla kokuqina kwamathambo, ngisho nokwehla kwengqondo.
Kuyini i-creatine?
I-Creatine (C)₄H₉N₃O₂) iyisakhi esitholakala ngokwemvelo emzimbeni womuntu futhi iyisakhi esibalulekile samakhemikhali. Yenziwa ngokwemvelo yisibindi, izinso kanye nama-pancreas futhi igcinwe emisipheni nasebuchosheni. Umsebenzi wayo oyinhloko ukunikeza amandla amangqamuzana emisipha, kanti i-creatine nayo iyisakhi esibalulekile ekuhlinzekweni kwamandla kwamangqamuzana obuchopho.
Umzimba womuntu ungakhiqiza enye ye-creatine oyidingayo ngama-amino acid ngokwawo, ikakhulukazi ngesibindi, ama-pancreas nezinso. Kodwa-ke, i-creatine esiyikhiqizayo ngokwethu ngokuvamile ayanele ukuhlangabezana nazo zonke izidingo zethu. Ngakho-ke, abantu abaningi kusadingeka badle amagremu angu-1 kuya kwangu-2 e-creatine ekudleni kwabo nsuku zonke, ikakhulukazi ekudleni okusekelwe ezilwaneni njengenyama, ukudla kwasolwandle, amaqanda nemikhiqizo yobisi. Ngaphezu kwalokho, i-creatine ingathengiswa futhi njenge-isithasiselo sokudla, itholakala ngezindlela ezifana nempuphu, ama-capsule kanyeamaswidi e-gummy.
Ngo-2024, umhlaba wonkeisithasiselo se-creatine Usayizi wemakethe ufinyelele ku-1.11 billion zamaRandi aseMelika. Ngokusho kokubikezela kweGrand View Research, imakethe yayo izokhula ifike ku-4.28 billion zamaRandi aseMelika ngo-2030.
I-Creatine ifana nomkhiqizi wamandla emzimbeni womuntu. Isiza ekukhiqizeni i-adenosine triphosphate (ATP), okuwumthombo oyinhloko wamandla amaseli. I-Creatine nayo iyi-molecule yemvelo efana nama-amino acid futhi ibalulekile ohlelweni lwamandla lomuntu. Njengoba abantu bekhula, ukubaluleka kohlelo lwamandla kuya ngokuya kugqama. Ngakho-ke, ngaphezu kwezinzuzo ezaziwayo ze-izithasiselo ze-creatinengokuzivocavoca kanye nokuqina komzimba, zingaletha nezinzuzo zempilo ezisekelwe kwezesayensi kubantu asebekhulile kanye nabantu abaneminyaka ephakathi nendawo.
I-Creatine: Ithuthukisa ukuqonda kanye nokulwa nokuguga
Uma sibheka izihloko eziningana ezishicilelwe kulo nyaka, ucwaningo oluningi nge-creatine lugxile emphumeleni wayo wokulwa nokuguga kanye nokuthuthukisa ukuqonda kwabantu asebekhulile nabaphakathi nendawo.
I-Creatine ithuthukisa ukungasebenzi kahle kwengqondo okuhlobene nokuguga. Amazinga aphezulu e-creatine yobuchopho ahlotshaniswa nokuthuthuka komsebenzi wezinzwa. Ucwaningo lwamuva nje lubonise ukuthiizithasiselo ze-creatine kungakhuphula amazinga e-brain creatine kanye ne-phosphocreatine. Izifundo ezilandelayo zikhombisile nokuthi izithasiselo ze-creatine zingathuthukisa ukungasebenzi kahle kwengqondo okubangelwa ukuhlolwa (ngemuva kokungalali kahle) noma ukuguga kwemvelo.
Isihloko esanyatheliswa ngoMeyi kulo nyaka sifunde ukuthi kungenzeka yini ukuthi iziguli ezingu-20 ezinesifo i-Alzheimer zithathe amagremu angu-20 e-creatine monohydrate (CrM) nsuku zonke amasonto angu-8. Imiphumela yocwaningo ikhombisa ukuthi i-creatine monohydrate ihlobene kahle nezinguquko kokuqukethwe kwe-creatine okuphelele ebuchosheni futhi ihlotshaniswa nokuthuthukiswa komsebenzi wokuqonda. Iziguli ezithathe lesi sithasiselo zibonise ukuthuthuka kokubili kwinkumbulo yokusebenza kanye nekhono lokuqonda lonke.
2) I-Creatine ithuthukisa ukulahleka kwemisipha okubangelwa ukuguga. Emkhakheni wezempilo kubantu abaseminyakeni ephakathi kanye nasebekhulile, ngaphandle kocwaningo mayelana nokuqonda kanye nokulwa nokuguga, kukhona nezifundo mayelana nomphumela we-creatine ku-sarcopenia. Njengoba siguga, kungakhathaliseki ukuthi sitholakale sine-sarcopenia ngokwezokwelapha noma cha, sivame ukubhekana nokwehla kwamandla, ukuqina kwemisipha, ukuqina kwamathambo kanye nokulinganisela, okuhambisana nokwanda kwamafutha omzimba. Izindlela eziningi zokudla okunempilo kanye nokungenelela kokuzivocavoca ziye zaphakanyiswa ukulwa ne-sarcopenia kubantu asebekhulile, okuhlanganisa nokwengeza i-creatine ngesikhathi sokuqeqeshwa kokumelana.
Ukuhlaziywa kwakamuva kwabantu asebekhulile kukhombisile ukuthi ukwengeza i-creatine ngokusekelwe ekuqeqeshweni kokumelana kungathuthukisa kakhulu amandla emilenze engenhla uma kuqhathaniswa nokuqeqeshwa kokumelana kuphela, okubonakaliswa ikakhulukazi njengokwanda okuqhubekayo kwamandla okucindezela esifubeni kanye/noma ebhentshini. Uma kuqhathaniswa nokuqeqeshwa kokumelana kuphela, le ndlela yokuqeqesha inenani elisebenzayo empilweni yansuku zonke noma emisebenzini yezinsimbi (njengokuphakamisa izinsimbi kanye nokucindezela). Okunye ukuhlaziywa kwakamuva kubonisa nokuthi i-creatine ingathuthukisa amandla okubamba asebekhulile. Lokhu kubaluleke kakhulu ngoba amandla okubamba avame ukusetshenziswa njengesibikezelo semiphumela yezempilo kubantu asebekhulile, njengokulaliswa esibhedlela kanye nokukhubazeka ngokomzimba, futhi kuhlobene kahle namandla aphelele. Ngokuphambene nalokho, umphumela we-creatine ekukhuliseni amandla emilenze engezansi awubalulekile kakhulu kunalowo osemilenzeni engenhla.
3) I-Creatine igcina impilo yamathambo. Izithako ze-Creatine ezihlanganiswe nokuqeqeshwa kokumelana zisebenza kangcono ekwandiseni ukuqina kwamathambo nokugcina impilo yamathambo kunokuqeqeshwa kokumelana kuphela. Izifundo zibonisa ukuthi i-creatine ingasiza ekuvimbeleni ukulahlekelwa kwamathambo okuhlobene nokuguga ngokunciphisa ukuwohloka kwamathambo.
Ucwaningo lokuqala oluncane lubonise ukuthi i-creatine ingakhuphula ngempumelelo ubuningi bamaminerali entanyeni ye-femoral kwabesifazane asebekhulile ngesikhathi sokuqeqeshwa kokumelana konyaka owodwa. Ngemva kokuthatha i-creatine ngomthamo wamagremu angu-0.1 ngekhilogramu ngosuku, ubuningi bentamo ye-femoral kwabesifazane abathintekayo behle ngo-1.2%, kanti obabesifazane abathatha i-placebo behle ngo-3.9%. Izinga lokwehla kobuningi bamaminerali entanyeni okubangelwa yi-creatine selifinyelele ezingeni elibalulekile ngokwezokwelapha - lapho ubuningi bamaminerali entanyeni buncipha ngo-5%, izinga lokuphuka likhuphuka ngo-25%.
Olunye ucwaningo luthole ukuthi amadoda asebekhulile athatha i-creatine ngesikhathi sokuqeqeshwa kwamandla ayencishiswe ngo-27% kwi-osteoporosis, kanti lawo athatha i-placebo ayenenyuka ngo-13% kwi-osteoporosis. Lokhu kubonisa ukuthi i-creatine ingadlala indima ngokukhuthaza ukukhiqizwa kwe-osteoblast kanye nokunciphisa i-osteoporosis.
4) I-Creatine yehlisa amazinga okuvuvukala ngesikhathi sokuguga. I-Creatine ingaba nomthelela wokuvikela ekucindezelekeni kwe-oxidative ku-mitochondria. Isibonelo, kuma-myoblast egundane athole umonakalo we-oxidative, ukwengeza i-creatine kunganciphisa ukwehla kwamandla awo okuhlukanisa futhi kunciphise izinga lomonakalo we-mitochondrial obonwa ngaphansi kwe-electron microscopy. Ngakho-ke, i-creatine ingakwazi ukunciphisa ukuvuvukala kanye nomonakalo wemisipha ngesikhathi senqubo yokuguga ngokuvikela i-mitochondria ekulimaleni kwe-oxidative. Izifundo zabantu zakamuva zikhombisile ukuthi ukwengeza i-creatine (okungukuthi amagremu angu-2.5 ngosuku) ngesikhathi sokumelana kwamasonto ayi-12 kanye nesikhathi sokuqeqeshwa esinamandla kakhulu kunganciphisa okuqukethwe kwezimpawu zokuvuvukala.
Ukuphepha kwe-creatine
Ngokombono wokuphepha, ukusabela okuvame kakhulu ekuthatheni i-creatine ukuthi ekuqaleni ingabangela ukugcinwa kwamanzi ngaphakathi kwamangqamuzana emisipha, okuyinto evamile yomzimba kanye nokuvuvukala okungabonakali ngaphansi kwesikhumba emehlweni. Ukuze unciphise ukusabela okunjalo, kunconywa ukuqala ngomthamo omncane, uwuthathe kanye nokudla, futhi wandise ngokufanele ukuphuza amanzi nsuku zonke. Iningi labantu lingakwazi ukuzivumelanisa nezimo ngesikhathi esifushane.
Ngokuphathelene nokusebenzisana kwezidakamizwa, ubufakazi obukhona bezokwelapha bubonisa ukuthi akukho ukusebenzisana okubalulekile okutholiwe phakathi kwe-creatine nemithi evamile yokulwa nomfutho wegazi ophakeme, futhi ukusetshenziswa kwayo okuhlangene ngokuvamile kuphephile.
Kodwa-ke, i-creatine ayifanele wonke umuntu. Ngenxa yokuthi i-creatine idinga ukugaywa yisibindi nezinso, ukuthatha i-creatine kungabangela izinkinga kubantu abanezifo ezithinta isibindi nezinso.
Sekukonke, i-creatine iyisengezo sokudla esingabizi futhi esiphephile. Izinzuzo zokudla i-creatine kubantu abaseminyakeni ephakathi kanye nasebekhulile zibalulekile. Ingathuthukisa ikhwalithi yokuphila futhi ekugcineni inganciphisa umthwalo wesifo ohambisana ne-sarcopenia kanye nokungasebenzi kahle kwengqondo.
Siyakwamukela ku-Impilo ye-Justgoodngokuthengisa ngobuningiama-gummies e-creatine, ama-capsule e-creatine kanye ne-creatine powder.
Isikhathi sokuthunyelwe: Jan-12-2026