Rimwe,inyongeramusaruro za creatineByari bizwi ko bikwiriye abakinnyi bakiri bato n'abakora imikino ngororamubiri gusa, ariko ubu byakuruye abantu benshi bitewe n'inyungu bafite ku buzima ku bantu bari mu kigero cyo hagati n'abageze mu za bukuru.
Kuva ku myaka hafi 30, umubiri w'umuntu ugenda utakaza imitsi buhoro buhoro. Imitsi igabanukaho 3% kugeza kuri 8% buri myaka icumi, bitewe n'ubuzima rusange n'imikorere. Nyuma y'imyaka 40, imitsi igabanukaho 16% kugeza kuri 40%. Uku kugabanuka kw'imitsi bifitanye isano n'izabukuru, bizwi kandi nka "sarcopenia", bishobora kugira ingaruka ku mbaraga z'umuntu mu mirimo ya buri munsi.
Ishuri Rikuru ry’Ubuvuzi bw’Imikino ryo muri Amerika rivuga ko abantu benshi baba baratakaje 10% by’imitsi yabo ku myaka 50. Umuvuduko w’uku kugabanuka kw’imitsi ukomeza kwiyongera uko imyaka igenda ishira. Nyuma y’imyaka 70, kugabanuka gushobora kugera kuri 15% buri myaka icumi.
Nubwo buri wese atakaza imitsi uko agenda akura, igipimo cyo gutakaza imitsi ku barwayi ba sarcopenia kirihuta cyane kurusha ku bantu basanzwe. Gutakaza imitsi cyane bishobora gutera intege nke z'umubiri no kugabanuka k'ubushobozi bwo kuringaniza, bityo bikazamura ibyago byo kugwa no gukomereka. Kubwibyo, kubungabunga imitsi ni ingenzi cyane kugira ngo umuntu agere ku busaza bwiza no kugira ubuzima bwiza.
Kugira ngo abagore bafite imyaka 50 kuzamura barusheho gukora poroteyine (ni ukuvuga inzira yo kubaka no kubungabunga imitsi), bagomba kurya nibura garama 25 za poroteyine kuri buri funguro. Abagabo bagomba kurya garama 30. Ubushakashatsi buherutse bwerekanye ko creatine ishobora gutuma imitsi itakaza agaciro bitewe n'izabukuru, kugabanuka k'ubucucike bw'amagufwa, ndetse no kugabanuka k'ubushobozi bwo gutekereza.
Creatine ni iki?
Creatine (C)₄H₉N₃O₂) ni ikintu gisanzwe kibaho mu mubiri w'umuntu kandi kikaba ari ingenzi mu bigize imiti. Gikorwa mu buryo busanzwe n'umwijima, impyiko na pancreas kandi kikabikwa mu mitsi no mu bwonko. Inshingano yacyo nyamukuru ni ugutanga ingufu ku turemangingo tw'imitsi, kandi creatine nayo ni ingenzi mu gutanga ingufu ku turemangingo tw'ubwonko.
Umubiri w'umuntu ushobora gukora bimwe mu binyabutabire ukeneye bivuye muri aside amine ubwabyo, cyane cyane binyuze mu mwijima, pancreas n'impyiko. Ariko, creatine twikorera ubwacu ntabwo ihagije kugira ngo iduhe ibyo dukeneye byose. Kubwibyo, abantu benshi baracyakeneye kurya garama 1 kugeza kuri 2 za creatine mu mirire yabo buri munsi, cyane cyane ibikomoka ku matungo nk'inyama, amafi yo mu nyanja, amagi n'ibikomoka ku mata. Byongeye kandi, creatine ishobora no kugurishwa nk'iy'ingenzi.inyongeramusaruro mu mirire, iboneka mu buryo nk'ifu, capsule nabombo za gummy.
Mu 2024, isi yoseinyongeramusaruro ya creatine Ingano y'isoko yageze kuri miliyari 1.11 z'amadolari y'Amerika. Dukurikije ibyo Grand View Research yahanuye, isoko ryayo rizazamuka rikagera kuri miliyari 4.28 z'amadolari y'Amerika mu 2030.
Creatine ni nk'umusaruro w'ingufu mu mubiri w'umuntu. Ifasha mu gukora adenosine triphosphate (ATP), ikaba ari yo soko nyamukuru y'ingufu ku turemangingo. Creatine kandi ni molekile karemano isa na aside amine kandi ni ingenzi ku buryo bw'ingufu z'umuntu. Uko abantu bakura, akamaro k'uburyo bw'ingufu karushaho kugaragara. Kubwibyo, uretse inyungu zizwi zoinyongeramusaruro za creatineKu bijyanye no gukora imyitozo ngororamubiri no gukora siporo, bishobora kandi kuzana inyungu zimwe na zimwe zishingiye ku bushakashatsi ku buzima ku bantu bafite imyaka yo hagati n'abageze mu za bukuru.
Creatine: Ituma ubwenge burushaho kuba bwiza no kurwanya gusaza
Ukurikije ingingo nyinshi zasohotse muri uyu mwaka, ubushakashatsi bwinshi kuri creatine bwibanze ku ngaruka zayo zo kurwanya gusaza no kunoza ubumenyi bw'abantu bari mu kigero cyo hagati n'abageze mu za bukuru.
Creatine ifasha mu gutuma ubushobozi bwo gutekereza burushaho kuba bwiza bitewe n'izabukuru. Urugero rwinshi rwa creatine mu bwonko rufitanye isano no kunoza imikorere y'ubwonko. Ubushakashatsi buherutse gukorwa bwagaragaje koinyongeramusaruro za creatine bishobora kongera urugero rwa creatine yo mu bwonko na phosphocreatine. Ubushakashatsi bwakurikiyeho bwagaragaje kandi ko inyongeramusaruro za creatine zishobora kongera ubushobozi bwo gutekereza buterwa n'igerageza (nyuma yo kubura ibitotsi) cyangwa gusaza bisanzwe.
Inkuru yasohotse muri Gicurasi uyu mwaka yize ku buryo abarwayi 20 barwaye indwara ya Alzheimer bashobora gufata garama 20 za creatine monohydrate (CrM) buri munsi mu gihe cy'ibyumweru 8. Ibisubizo by'ubushakashatsi bigaragaza ko creatine monohydrate ifitanye isano ryiza n'impinduka mu ngano ya creatine mu bwonko kandi inafitanye isano no kunoza imikorere y'ubwonko. Abarwayi bafashe iyi nyongeramusaruro bagaragaje iterambere mu kwibuka no mu bushobozi bwo gutekereza muri rusange.
2) Creatine ifasha mu kugabanya imitsi bitewe no gusaza. Mu rwego rw'ubuzima ku bantu bari mu kigero cyo hagati n'abageze mu za bukuru, uretse ubushakashatsi ku bijyanye no kumenya no kurwanya gusaza, hari n'ubushakashatsi ku ngaruka za creatine kuri sarcopenia. Uko tugenda dusaza, hatitawe ku kuba twanduye sarcopenia cyangwa tutayirwaye, dukunze kugabanuka kw'imbaraga, imitsi, uburemere bw'amagufwa n'uburinganire, bigaherekezwa no kwiyongera kw'ibinure mu mubiri. Hari ingamba nyinshi zo kurwanya sarcopenia mu bageze mu za bukuru, harimo no kongera creatine mu gihe cy'imyitozo yo kwirinda.
Isesengura riherutse gukorwa ku bageze mu za bukuru ryagaragaje ko kongera creatine hashingiwe ku myitozo yo kurwanya bishobora kongera imbaraga z'amaguru yo hejuru ugereranije n'imyitozo yo kurwanya gusa, cyane cyane iyo umuntu yiyongera cyane mu gukanda igituza cyangwa imbaraga zo gukanda ku ntebe. Ugereranyije n'imyitozo yo kurwanya gusa, ubu buryo bwo gutoza bufite akamaro mu buzima bwa buri munsi cyangwa mu bikorwa by'ibikoresho (nk'ibiremereye no guterura). Irindi sesengura riheruka rigaragaza ko creatine ishobora kongera imbaraga zo gufata ku bageze mu za bukuru. Ibi ni ingenzi cyane kuko imbaraga zo gufata akenshi zikoreshwa nk'igipimo cy'ubuzima ku bageze mu za bukuru, nko kujyanwa mu bitaro n'ubumuga bw'umubiri, kandi bifitanye isano ryiza n'imbaraga muri rusange. Mu buryo bunyuranye, ingaruka za creatine mu kongera imbaraga z'amaguru yo hasi ntabwo ari nini cyane ugereranyije n'izo ku maguru yo hejuru.
3) Creatine ikomeza ubuzima bw'amagufwa. Inyongeramusaruro za Creatine hamwe n'imyitozo yo kurwanya indwara zigira akamaro cyane mu kongera ubucucike bw'amagufwa no kubungabunga ubuzima bw'amagufwa kuruta imyitozo yo kurwanya indwara gusa. Ubushakashatsi bwerekana ko Creatine ishobora gufasha mu gukumira kubura kw'amagufwa bitewe n'izabukuru binyuze mu kugabanya kwangirika kw'amagufwa.
Ubushakashatsi bw’ibanze bwakozwe ku rwego rwo hasi bwerekanye ko creatine ishobora kongera neza ubucucike bw’imyunyu ngugu mu ijosi ry’abagore barangije gucura mu gihe cy’umwaka umwe wo guhugura abagore bahanganye n’ikibazo cyo kudakora neza. Nyuma yo gufata creatine ku gipimo cya garama 0.1 kuri kilo ku munsi, ubucucike bw’ijosi ry’abagore ku ijosi ry’abagore bwagabanutseho 1.2%, mu gihe ubw’abagore bafata placebo bwagabanutseho 3.9%. Ingano yo kugabanuka k’ubucucike bw’imyunyu ngugu mu magufwa bitewe na creatine yegereye urugero rugaragara mu buvuzi - iyo ubucucike bw’imyunyu ngugu mu magufwa bugabanutseho 5%, igipimo cyo kuvunika kiyongeraho 25%.
Ubundi bushakashatsi bwagaragaje ko abagabo bageze mu za bukuru bafashe creatine mu gihe cy’imyitozo ngororamubiri bagabanutseho 27% by’indwara ya osteoporosis, mu gihe abafashe placebo bo bagabanutseho 13% by’indwara ya osteoporosis. Ibi bigaragaza ko creatine ishobora kugira uruhare mu gutuma osteoblast ikorwa neza no kugabanya umuvuduko w’indwara ya osteoporosis.
4) Creatine igabanya urugero rw'ububyimbirwe mu gihe cyo gusaza. Creatine ishobora kugira ingaruka zo kurinda stress ya oxidative kuri mitochondria. Urugero, muri myoblasts z'imbeba zangiritse, kongeramo creatine bishobora kugabanya igabanuka ry'ubushobozi bwazo bwo gutandukanya no kugabanya urugero rw'ububi bwa mitochondria bugaragara hifashishijwe mikroskopi ya elegitoroniki. Kubwibyo, creatine ishobora kugabanya ububyimbirwe n'ubwangirike bw'imitsi mu gihe cyo gusaza irinda mitochondria kwangirika kwa oxidative. Ubushakashatsi buherutse gukorwa n'abantu bwagaragaje ko kongeramo creatine (ni ukuvuga garama 2.5 ku munsi) mu gihe cy'ibyumweru 12 cyo kwirinda no gukora imyitozo ikomeye bishobora kugabanya ingano y'ibimenyetso by'ububyimbirwe.
Umutekano wa creatine
Mu rwego rw'umutekano, ingaruka zikunze kugaragara iyo umuntu afashe creatine ni uko ishobora gutuma amazi aguma mu turemangingo tw'imitsi, ibyo bikaba ari ibintu bisanzwe bibaho mu mubiri kandi bigatuma umuntu abyimba mu maso. Kugira ngo ugabanye ingaruka nk'izo, ni byiza gutangirana n'umuti muto, ukawufata mu gihe cyo kurya, kandi ukongera amazi unywa buri munsi. Abantu benshi bashobora kumenyera mu gihe gito.
Ku bijyanye n'uburyo imiti ikoreshwa, ibimenyetso bihari by'ubuvuzi bigaragaza ko nta mikorere igaragara yabonetse hagati y'imiti ya creatine n'imiti isanzwe igabanya umuvuduko w'amaraso, kandi ikoreshwa ryayo hamwe muri rusange nta kibazo.
Ariko, creatine ntikwiriye buri wese. Kubera ko creatine igomba gushyirwa mu mubiri n'umwijima n'impyiko, gufata creatine bishobora guteza ibibazo ku bantu bafite indwara zigira ingaruka ku mwijima n'impyiko.
Muri rusange, creatine ni inyongeramusaruro ihendutse kandi yizewe. Akamaro ko gufata creatine ku bantu bari mu kigero cyo hagati n'abageze mu za bukuru ni ingenzi. Ishobora kuzamura ubuzima kandi ishobora kugabanya umutwaro w'indwara ziterwa na sarcopenia no kudakora neza mu bwenge.
Murakaza neza kuriUbuzima bwa Justgoodku bucuruzi bunini bwagummy zo mu bwoko bwa creatine, capsule za creatine n'ifu ya creatine.
Igihe cyo kohereza: Mutarama 12-2026