Kotahi,ngā tāpiringa creatinei whakaarohia i mua he mea e tika ana mō ngā kaitākaro rangatahi me ngā kaihanga tinana anake, engari ināianei kua nui te aro ki ēnei nā te mea he pai mō te hauora o te hunga pakeke me te hunga kaumātua.
Mai i te 30 tau te pakeke, ka āta ngaro haere te uaua o te tinana tangata. Ka ngaro te papatipu uaua mā te 3% ki te 8% i ia tekau tau, e pāngia ana e te hauora whānui me ngā taumata mahi. I muri i te 40 tau te pakeke, ka heke te papatipu uaua mā te 16% ki te 40%. Ka pā pea tēnei ngaronga uaua e pā ana ki te koroheketanga, e mōhiotia ana ko te "sarcopenia", ki te kaha o te tangata i roto i ngā mahi o ia rā.
E kī ana te American College of Sports Medicine, ko te nuinga o te tangata kua ngaro te 10% o ō rātou uaua i te ekenga ki te 50 tau. Ka tere haere te tere o tēnei hekenga tonu o te uaua i te kaumātuatanga. I muri i te 70 tau, ka eke te hekenga ki te 15% i ia tekau tau.
Ahakoa ka ngaro te uaua o te katoa i a rātou e pakeke haere ana, he tere ake te tere o te ngaronga o te uaua i roto i ngā tūroro e pangia ana e te sarcopenia i tērā o ngā tāngata noa. Mā te ngaronga nui o te papatipu uaua ka ngoikore te tinana me te heke o te kaha taurite, ā, ka piki ake te tūponotanga o te hinga me te whara. Nō reira, he mea nui te pupuri i te papatipu uaua kia ora ai te hunga e pakeke haere ana, kia pai ai hoki te noho o te oranga.
Hei whakatairanga i te hanganga pūmua (arā, te tukanga hanga me te pupuri i te uaua), me kai e ngā wāhine 50 tau te pakeke, neke atu rānei, kia 25 karamu te iti rawa o te pūmua mō ia kai. Me kai e ngā tāne kia 30 karamu. Kua whakaatuhia e ngā rangahau tata nei ka taea e te creatine te whakapai ake i te ngaronga uaua e pā ana ki te koroheketanga, te hekenga o te kiato wheua, tae noa ki te hekenga o te hinengaro.
He aha te creatine?
Creatine (C₄H₉N₃O₂) he matū e puta noa ana i roto i te tinana tangata, he wāhanga matū nui hoki. Ka hangaia māoritia e te ate, ngā whatukuhu me te repe taiaki, ā, ka rongoatia ki roto i ngā uaua me te roro. Ko tana mahi matua he whakarato pūngao mō ngā pūtau uaua, ā, he wāhanga matua anō hoki te creatine i roto i te whakarato pūngao mō ngā pūtau roro.
Ka taea e te tinana tangata te hanga i ētahi o te creatine e hiahiatia ana e ia mai i ngā waikawa amino, ko te nuinga mā te ate, te repeure me ngā whatukuhu. Heoi, ko te creatine e hangaia ana e tātou anō kāore e ranea hei whakatutuki i ō tātou hiahia katoa. Nō reira, me kai tonu te nuinga o te tangata i te 1 ki te 2 karamu o te creatine mai i ā rātou kai i ia rā, ko te nuinga mai i ngā kai kararehe pēnei i te mīti, te kaimoana, te hua manu me ngā hua miraka. Hei tāpiri, ka taea hoki te hoko creatine heitāpiringa kai, e wātea ana i roto i ngā āhua pēnei i te paura, ngā kāpū me ngāngā monamona kapia.
I te tau 2024, ko te ao whānuitāpiringa creatine I eke te rahi o te mākete ki te 1.11 piriona tāra US. E ai ki te matapae a Grand View Research, ka tipu te mākete ki te 4.28 piriona tāra US i te tau 2030.
He rite te Creatine ki te kaihanga pūngao i roto i te tinana tangata. Ka āwhina i te whakaputa adenosine triphosphate (ATP), koinei te puna pūngao matua mō ngā pūtau. He ngota taiao anō hoki te Creatine e rite ana ki ngā waikawa amino, ā, he mea nui ki te pūnaha pūngao tangata. I te pakeketanga o te tangata, ka piki haere te hiranga o te pūnaha pūngao. Nō reira, hei tāpiri atu ki ngā painga rongonui ongā tāpiringa creatinemō te whakakori tinana me te oranga tinana, ka taea hoki e rātou te kawe mai i ētahi painga hauora e ahu mai ana i te pūtaiao ki te hunga pakeke me te hunga kaumātua.
Creatine: Whakapai ake i te hinengaro me te ārai i te koroheketanga
E ai ki ētahi tuhinga i whakaputaina i tēnei tau, ko te nuinga o ngā rangahau mō te creatine i arotahi ki tōna pānga ārai-pakeketanga me te whakapai ake i te mōhiotanga o te hunga pakeke me te hunga kaumātua.
Ka whakapai ake te Creatine i te ngoikore o te hinengaro e pā ana ki te koroheketanga. Ko ngā taumata teitei ake o te creatine roro e pā ana ki ngā whakapainga o te mahi neuropsychological. Kua whakaatuhia e tētahi rangahau tata neingā tāpiringa creatine ka taea te whakanui ake i ngā taumata o te creatine me te phosphocreatine i roto i te roro. Kua whakaatuhia hoki e ngā rangahau i muri mai ka taea e ngā tāpiringa creatine te whakapai ake i te ngoikore o te hinengaro i puta mai i ngā whakamātautau (whai muri i te kore moe) i te koroheketanga tūturu rānei.
I whakaputaina i te marama o Mei o tēnei tau tētahi tuhinga i rangahau i te āheinga o te 20 tūroro me te mate a Alzheimer ki te tango i te 20 karamu o te creatine monohydrate (CrM) i ia rā mō ngā wiki e 8. E whakaatu ana ngā hua rangahau he hononga pai te creatine monohydrate ki ngā huringa o te ihirangi creatine katoa i roto i te roro, ā, e hono ana hoki ki te whakapainga o te mahi hinengaro. I whakaatuhia e ngā tūroro i tango i tēnei tāpiringa he whakapainga i roto i te mahara mahi me te kaha hinengaro whānui.
2) Ka whakapai ake te Creatine i te ngaronga o ngā uaua nā te koroheketanga. I roto i te ao hauora mō te hunga pakeke me te hunga kaumātua, i tua atu i te rangahau mō te hinengaro me te ārai i te koroheketanga, kei reira anō ngā rangahau mō te pānga o te creatine ki te sarcopenia. I a tātou e pakeke haere ana, ahakoa kua kitea he sarcopenia i roto i te tākuta, he maha ngā wā ka heke te kaha, te papatipu uaua, te papatipu wheua me te taurite, me te pikinga o te ngako tinana. He maha ngā mahi kai me te whakakori tinana kua whakaarohia hei whawhai i te sarcopenia i roto i te hunga kaumātua, tae atu ki te tāpiri i te creatine i te wā whakangungu ātete.
Kua whakaatuhia e tētahi tātaritanga whānui o ngā kaumātua he kaha ake te whakanui ake i te kaha o ngā waewae o runga mā te tāpiri i te creatine i runga i te whakangungu ātete ki te whakangungu ātete anake, e kitea ana ko te pikinga tonu o te kaha o te pēhi uma me/ranei te kaha o te pēhi pae. Ki te whakatauritea ki te whakangungu ātete anake, he whai hua te whakamahinga o tēnei tikanga whakangungu i roto i te oranga o ia rā, i ngā mahi taputapu rānei (pēnei i te hiki taumaha me te pana-tō). E whakaatu ana hoki tētahi atu tātaritanga whānui hou ka taea e te creatine te whakanui ake i te kaha o te pupuri a te kaumātua. He mea tino nui tēnei nā te mea ko te kaha o te pupuri te tikanga e whakamahia ana hei tohu mō ngā putanga hauora o te kaumātua, pērā i te noho hōhipera me te hauātanga tinana, ā, he hononga pai ki te kaha whānui. He rerekē, ko te pānga o te creatine ki te whakanui ake i te kaha o ngā waewae o raro he iti ake te hiranga i tērā ki ngā waewae o runga.
3) Ka pupuri te Creatine i te hauora o te wheua. He pai ake te whai huatanga o ngā tāpiringa Creatine me te whakangungu ātete ki te whakanui ake i te kiato o te wheua me te pupuri i te hauora o te wheua i te whakangungu ātete anake. E whakaatu ana ngā rangahau ka taea e te creatine te āwhina i te aukati i te ngaronga o te wheua e pā ana ki te koroheketanga mā te whakaiti i te pakaru o te wheua.
Kua whakaatuhia e tētahi rangahau iti tuatahi ka taea e te creatine te whakanui ake i te kiato kohuke wheua o te kaki o te huha i roto i ngā wāhine kua pāngia e te menopause i roto i tētahi kaupapa whakangungu ātete kotahi tau. Whai muri i te tango i te creatine i te horopeta o te 0.1 karamu ia kirokaramu ia rā, ka heke te kiato o te kaki o te huha o ngā wāhine mā te 1.2%, ko te hekenga o ngā wāhine e tango ana i te placebo mā te 3.9%. Kua tata te nui o te whakahekenga o te kiato kohuke wheua i puta mai i te creatine ki te taumata nui haumanu – ina heke te kiato kohuke wheua mā te 5%, ka piki te tere whati mā te 25%.
I kitea i tētahi atu rangahau he 27% te hekenga o te osteoporosis i roto i ngā tāne kaumātua i tango i te creatine i te wā whakangungu kaha, ā, ko te hunga i tango i te placebo he 13% te pikinga o te osteoporosis. E tohu ana tēnei he mahi pea tā te creatine mā te whakatairanga i te whakaputanga o ngā osteoblast me te whakaroa i te osteoporosis.
4) Ka whakaitihia e te Creatine ngā taumata mumura i te wā e koroheke ana. Tērā pea he pānga tiaki a te Creatine ki te ahotea waikura i runga i ngā mitochondria. Hei tauira, i roto i ngā myoblast kiore kua pāngia e te kino waikura, ka taea e te tāpiri i te creatine te whakaiti i te hekenga o tō rātou kaha wehewehe me te whakaiti i te nui o te kino mitochondria i kitea i raro i te karu hikohiko. Nō reira, tērā pea ka taea e te creatine te whakaiti i te mumura me te kino o te uaua i te wā o te koroheketanga mā te tiaki i ngā mitochondria mai i te kino waikura. Kua whakaatuhia e ngā rangahau tangata tata nei ko te tāpiri i te creatine (arā, 2.5 karamu ia rā) i roto i te wā whakangungu ātete me te wā whakangungu kaha-teitei 12-wiki ka taea te whakaiti i te ihirangi o ngā tohu mumura.
Te haumaru o te creatine
Mai i te tirohanga haumaru, ko te tauhohenga tino noa ki te tango i te creatine ko te mea ka puta he pupuri wai i roto i ngā pūtau uaua i te tīmatanga, he āhuatanga noa iho tēnei, ā, kāore e kitea te pupuhi o raro i te kiri ki te kanohi tahanga. Hei whakaiti i ēnei tauhohenga, me tīmata ki te horopeta iti, ka tangohia me te kai, ā, me whakanui ake i te inu wai o ia rā. Ka taea e te nuinga o te tangata te urutau i roto i te wā poto.
Mō ngā taunekeneke rongoā, e whakaatu ana ngā taunakitanga haumanu o nāianei kāore anō kia kitea he taunekeneke nui i waenga i te creatine me ngā rongoā whakaheke toto noa, ā, he haumaru te whakamahinga ngātahi o ēnei.
Heoi, kāore te creatine e pai mō te katoa. Nā te mea me whakapūngao te creatine e te ate me ngā whatukuhu, ka raru pea te hunga whai mate e pā ana ki te ate me ngā whatukuhu mēnā ka tangohia te creatine.
I te nuinga o te wā, he tāpiringa kai iti te utu, he haumaru hoki te creatine. He nui ngā painga o te kai creatine mō te hunga pakeke me te hunga kaumātua. Ka taea e ia te whakapai ake i te kounga o te oranga, ā, i te mutunga ka whakaiti i te taumahatanga o te mate e pā ana ki te sarcopenia me te ngoikore o te hinengaro.
Nau mai kiHauora Justgoodmō te hokohoko rarawengā kāmeka creatine, ngā kāpū creatine me te paura creatine.
Wā tuku: Hanuere-12-2026