Zvakawanda Zvingawanikwa Zvikomborero
Chikafu ndechekuti asidi yako iyo muviri wako inoshandisa kubudisa simba nenzira yeAdenosine triphosphate (ATP). Zvose fibromyalgia uye zvisingaperi zvekuneta zvirwere zvinofungidzirwa kuti zvinosanganisira mazinga akaderera eAAT , saka zvakasikwa kuzvishamisika kana chisiki chinogona kuva chikamu chakanaka chemurapa wenyu wehutano.
Chisikwa Chinoitei?
Zvisikwa zvinobudiswa nemuviri wako uye zvinowanikawo kuburikidza nezvokudya zvekudya.
Inowanzokurudzirwa kuvatambi, asi inogona kupa zvipo kune vamwe vanhu vazhinji, zvakare.
Hatina tsvakurudzo yakawanda pamusoro pekusika, asi tiri kudzidza zvakawanda nguva dzose. Kusvika ikozvino, tsvakurudzo inoratidza kuti chisiki chinogona:
- Kuvandudza mitambo
- Simbisa misumbu uye uvandudze neuromuscular function
- Wedzera kuonda kwemisasa
- Iko kunonzi triglyceride yakanyanya muropa
- Kuvandudza utano hwemwoyo
- Ipa chidziviriro kubva kune kenza
- Ipa rumwe rubatsiro kune vanhu vane chirwere chinonzi neurodegenerative, kusanganisira Parkinson's disease uye amyotrophic lateral sclerosis (ALS)
Tichaona zvakanyanya kutsvakurudza kwakawanda pamusoro pekusika mune ramangwana.
Zvisikwa zveFibromyalgia & Chronic Fatigue Syndrome
Isu hatina tsvakurudzo yakawanda pamusoro pezvisikwa zvekusika maererano nemamiriro aya. Zvisinei, izvo zvatinazvo zvinonyatsomanikidzira.
A 2013 kudzidza muArthritis Care & Research inotsanangura kuti kusika mishonga inogona kuvandudza mishonga inoshanda muvanhu vane fibromyalgia, vachiratidza kuti inogona kubatsira vanhu kuti vaite zvakawanda vasingatambudzi nemigumisiro yakaipa iyo inowanzotambudzwa kune vanhu vane chirwere ichi.
Muna 2017, imwe nyanzvi yeBCC Neurology yakashuma kuti daini yaiva imwe yezvinhu zvitatu zvinoshandiswa mumagetsi zvakange zvisingatauri mu fibromyalgia uye kuti muto usina kuongororwa wezvinhu izvi unogona kupa nzira yakarurama yekuongorora chirwere chacho . (Tichada tsvakurudzo yakawanda tisati tava kunyatsotaura kuti nzira iyi yekuongorora ndeyechokwadi, saka usatarisira kuzviona pahofisi yechiremba chero nguva pfupi.)
Kunyange zvazvo izvi zvingawanika zvingave zvakakosha zvakanyanya kuti zviongororwe zvirwere, iyi chidzidzo haitiudze chimwe chinhu pamusoro pekuda kuti zvibereko zvekusika zvinogona kuvandudza mamiriro acho. Kubatana kunobatsira kusimbisa, kunyange zvakadaro, kunogona kutungamirira vatsvakurudzi vakawanda kune chimwe chinhu chisiki chinogona kutamba mu fibromyalgia.
Mune chirwere chisingaperi chisinganzwisisiki, chisiki chinowanzokurudzirwa sekuwedzera nokuda kwekubatana kwayo nekuvandudza mitambo. Chiratidzo chikuru chekusingaperi kuneta kwechirwere chinonzi post-exertional malaise , icho chinopinza, kazhinji chinowedzera kukanganisa muzviratidzo shure kwekushanda. Tine humwe hupupuriro hwepakutanga kuti kusimudza zvisikwa zvekusika zvinogona kubatsira neizvozvo.
Chidzidzo che 2016 chiduku chakabudiswa mupepanhau Nutrients akatarisa kuwedzera pamwe ne guanidinoacetic acid, iyo inoshandiswa miviri miviri yedu inoshandisa kubudisa chisiki. Vatsvakurudzi vanoti pashure pemwedzi mitatu, vatori vechikamu vakanga vawedzerwa maitiro ezvisikwa mumasimba avo, uye ivo vanewo simba guru uye simba reeserobic (ingani iwe unogona kutora oksijeni panguva yaunenge uchingoedza). Izvozvo zvingaratidza kushivirira kwepamusoro kwekuita basa.
Uyezve, chidzidzo che 2017 muBiological Psychiatry chakawana kuti chikamu chiduku che creatine kusvika kuN-acetylaspartylglutamate, iyo ndeye yeurotransmitter yakawanda kwazvo muuropi yako, yakabatanidzwa nehutano hwepamusoro.
Zvakare, izvi hazvitiudze kana chisikwa chekuwedzera chinobatsira kurwisana zviratidzo zvechirwere ichi, asi chinopa uchapupu hwekubatana kunogona kutungamirira kuongororo dzakawanda mumugwagwa.
Chimwe chikwata chekutsvakurudza chinokurudzira chinoratidza zvose zvehutano hwemagetsi uye zvinogona kuitwa mitochondrial kudzvinyirira mune zvose fibromyalgia uye kusingaperi kuneta kwechirwere. Zvimwe zvidzidzo zvinoratidza kuti creatine inogona kutarisa zvinhu zvakasiyana siyana zvemarudzi ezvirwere, zvakadai se:
- Ischemia (isina kubuda ropa, nhengo dzomuviri "dzinovata hope")
- Kunyanya kunetseka kunetseka
- Neurotoxins
- Simba dysregulation
Creatine Dosage
Zvisikwa zvinowedzera zvinouya nenzira dzakasiyana-siyana, kusanganisira zvinodhaka, mahwendefa / capsules, mvura, uye zvinhu zvinodyiwa sezvinoitwa energy bars.
Kune vanhu vakura vekumhanya, chirwere chinowanzogadziriswa chekugadzirisa maitiro ekuita basa chiri 2 gramu ye creatine zuva. Kune vamwe vanhu vakuru, zvinonzi madheji zvinowanzobva pa3 kusvika ku5 magiramu pazuva. Zvisinei, tsvakurudzo inoratidza kuti kusvika pamagiramu makumi matatu pazuva inowanzochengeteka uye inobvumirwa zvakanaka, zvose zvenguva pfupi uye kwenguva refu.
Iva nechokwadi chekutaura nezvechirongwa chekuwedzera pamwe nechiremba uye chiremba wemasvomisitiri kuti uve nechokwadi chokuti uri kutora zvakachengeteka uye kuona kana zvingataurirana zvisina kunaka nemamwe madhiragi uye zvinowedzera zvinotora iwe.
Shingai Mune Zvokudya Zvako
Nyama tsvuku nehove zvine zvishoma zvisiki, asi kubika zvinoparadza zvimwe zvacho. Kudya makhahydrates pamwe nemitsva yekusika inogona kuwedzera mari iyo inowanikwa kuti misungo yako ishandise.
Izvo zvinotsigirwa zvitubu zvekusika zvinosanganisira:
- Nonda tsvuku nyama
- Herring
- Sarimoni
- Tuna
Migumisiro Yechipfuva yeChingine
Kunyange zvinhu zvechisikigo, kusanganisira izvo zvikamu zvidimbu zvemuviri wedu, zvinogona kukonzera zvisingadiwi zvingava nemigumisiro. Izvozvo ndezvokwadi yekusika, pamwe chete nezvose zvinowedzera.
Izvozvo zvinokonzerwa nemigumisiro yemusiki inosanganisira:
- Tsvina yemakumbo kana matambudziko
- Kuwedzera kwehuwandu
- Kufirwa kwechido
- Dumbu rinopwanya, kushungurudza uye kurwisa
- Chizutu
- High blood pressure
- Chiropa chisina basa
- Kuora kweiyo
Kana uine kuwedzera kweropa, chirwere cheropa, kana chirwere chepfungwa, haufaniri kutora creatine zvinowedzera.
Zvisikwa zvinogona kuwedzera njodzi yeinso yekukuvara kana yakabatanidzwa nemishonga kana mishonga inobatsira iyo inokanganisa tsitsi dzako, kusanganisira:
- Kwete-steroidal anti-inflammatory drugs (NSAIDs) , dzakadai seAleve (naproxen sodium) uye mishonga yebubu-ine ine yeMotrin uye Advil
- Tagamet (cimetidine) , inowanzoshandiswa kudii reflux
- Probenecid
- Diuretics (mapiritsi emvura)
Shoko Rinobva
Iva nechokwadi kuti utange kuwedzera zvidimbu pane imwe nguva uye pamutengo wakaderera zvikuru, zvishoma nezvishoma uchishanda kusvika kumutengo unorayirwa. Tarisa nezvemigumisiro, uye iva nechokwadi chekutaura nachiremba wako kana une mibvunzo kana zvinetso.
> Sources:
> Alves CR, Santiago BM, Lima FR, et al. Creatine supplementation mu fibromyalgia: inonzi randomized, double-blind, trialbo-controlled control. Arthritis care & research. 2013 Sep; 65 (9): 1449-59.
> Kreider RB, Kalman DS, Antonio J, et al. International Society of SportsNyanzvi yemamiriro ekusimudzira: kuchengetedza nekubudirira kwekusika kuwedzera mukurovedza muviri, mutambo, uye mishonga. Nyaya yeInternational Society of Sports Nutrition. 2017 Jun 13; 14: 18. doi: 10.1186 / s12970-017-0173-z. eCollection 2017.
> Malatiji BG, Mayer H, Mason S. Chirwere chekuongorora chimiro chechiomarker ye fibromyalgia syndrome yakagadzirirwa neNMR metabolomics yekuongorora varwere vakasarudzwa uye kutonga. BMC neurology. 2017 May 11; 17 (1): 88. doi: 10.1186 / s12883-017-0863-9.
> Ostojic SM, Stajanovic M, Drid P, et al. Kuwedzera ne guanidinoacetic acid kuvakadzi vane chirwere chisingaperi chine simba. Nutrients. 2016 Jan 29; 8 (2): 72. doi: 10.3390 / nu8020072.
> van der Schaaf ME, De Lange FP, Schmits IC, et al. Zviratidzo zvakasiyana-siyana zvinoshanda sekushanda kwezviratidzo zvinorwadza mukusingaperi kuneta kwechirwere. Biological psychiatry. 2017 Feb 15; 81 (4): 358-365. doi: 10.1016 / j.biopsych.2016.07.016.