Zambiri Zopindulitsa
Creatine ndi acid omwe thupi lanu limagwiritsa ntchito kupanga mphamvu monga adenosine triphosphate (ATP). Zikuoneka kuti ma fibromyalgia ndi matenda otopa amatha kukhala otsika kwambiri a ATP , kotero ndi zachilengedwe kudzifunsa ngati Mlengi akhoza kukhala gawo lothandiza la mankhwala anu.
Kodi Zamoyo Zimapanga Chiyani?
Creatine imatulutsidwa ndi thupi lanu ndipo imapezekanso kudzera m'mabuku odyetsa.
Nthaŵi zambiri zimalimbikitsidwa kwa othamanga, koma zingapindulitse anthu ena ambiri, komanso.
Tilibe kafukufuku wochuluka pa Mlengi, koma tikuphunzira zambiri nthawi zonse. Pakali pano, kafukufuku akusonyeza kuti kulenga kungakhale:
- Kupititsa patsogolo masewera olimbitsa thupi
- Kulimbikitsa minofu ndikupangitsa kuti thupi liziyenda bwino
- Kuwonjezera minofu yowonda
- Mafuta a triglyceride m'magazi
- Limbikitsani thanzi la mtima
- Perekani chitetezo ku khansa
- Perekani phindu kwa anthu omwe ali ndi matenda a neurodegenerative, kuphatikizapo Parkinson's disease ndi amyotrophic lateral sclerosis (ALS)
Tidzawona zambiri zochuluka zafukufuku pa creatine m'tsogolomu.
Chilengedwe cha Fibromyalgia & Chronic Fatigue Syndrome
Sitili ndi kafukufuku wochuluka pa zowonjezeretsa kulenga kwa zinthu izi. Komabe, zomwe tili nazo n'zovuta.
Kafukufuku wa 2013 mu Arthritis Care & Research akusonyeza kuti kulenga zakudya zowonjezera kumathandiza kuti minofu ikhale yogwira ntchito kwa anthu omwe ali ndi fibromyalgia, zomwe zikusonyeza kuti zingathandize anthu kuchita zambiri popanda kuvutika ndi zotsatira zovuta zomwe zimachitika mwa anthu omwe ali ndi vutoli.
Mu 2017, nkhani ya BMC Neurology inanena kuti cholengedwa chinali chimodzi mwa zinthu zitatu zamagetsi zomwe zinawonongedwa mu fibromyalgia ndipo kuti mitsempha yosavuta ya zinthu zimenezi ingapereke njira yolondola yodziwira matenda . (Tidzasowa kufufuza zambiri tisananene motsimikiza kuti njira iyi yodalirika ndi yodalirika, kotero musayembekezere kuchiwona ku ofesi ya dokotala nthawi iliyonse posachedwa.)
Ngakhale kuti izi zowoneka bwino zingakhale zofunikira kwambiri kuti zipeze mtsogolo, phunziro ili silikutiuza chirichonse ngati creatine supplement chingathetse vutoli. Kulumikizana komwe kumathandiza kumakhazikitsa, komabe, kungapangitse akatswiri ambiri kuti azitha kugwira ntchito mu fibromyalgia.
M'thupi loperewera matenda, chilengedwe chimalimbikitsidwa ngati choonjezera chifukwa chogwirizana ndi kusintha kwa maseŵera. Chizindikiro chachikulu cha matenda osatopa amatha kusokonezeka , ndipo nthawi zambiri zimakhala zovuta kwambiri. Tili ndi umboni woyambirira kuti kukweza maulendo angakuthandizeni.
Phunziro laling'ono la 2016 lofalitsidwa mu nyuzipepala la Nutrients linayang'ana pa supplementation ndi guanidinoacetic asidi, chomwe chimagwiritsa ntchito matupi athu kugwiritsira ntchito kulenga. Ofufuza amanena kuti patapita miyezi itatu, ophunzira adakula kwambiri mthupi mwawo, ndipo anali ndi mphamvu komanso mphamvu zowonjezereka (mungathe kutenga oksijeni nthawi yotani). Izi zikhoza kusonyeza kulekerera kwapadera kwa masewera olimbitsa thupi.
Kuwonjezera apo, kufufuza kwa 2017 mu Biological Psychiatry kunapeza kuti chiŵerengero chochepa cha creatine ku N-acetylaspartylglutamate, chomwe chiri chimodzi mwa ziwalo zapamwamba kwambiri za ubongo mu ubongo, chinagwirizanitsidwa ndi miyeso yapamwamba kwambiri.
Apanso, izi sizikutiuza ngati creatine supplementation ndi yothandiza kuthetsa zizindikiro za matendawa, koma zimapereka umboni wa mgwirizano womwe ungachititse kufufuza zambiri pamsewu.
Kafukufuku wochulukirapo akuwonetsa zigawo ziwiri za ubongo ndipo zingatheke kuti mitochondrial iwonongeke mu fibromyalgia ndi matenda aakulu. Kafukufuku wina amasonyeza kuti Mlengi akhoza kuthana ndi zizindikiro zosiyanasiyana za matendawa monga:
- Ischemia (kutaya magazi, ziwalo za thupi "kugona")
- Kupanikizika kwa oxidative
- Neurotoxins
- Kutaya mphamvu kwa mphamvu
Mlengi Mlingo
Mitundu yowonjezereka imakhala ndi mitundu yambiri, kuphatikizapo zakumwa, mapiritsi / makapisozi, zamadzimadzi, ndi zakudya zomwe zimadya monga magetsi.
Kwa anthu ochita masewera olimbitsa thupi, mlingo wamakono wokonzekera masewera olimbitsa thupi ndi 2 gm ya creatine tsiku. Kwa akuluakulu ena, malingaliro omwe amalinganiza amatha kukhala 3 mpaka 5 magalamu patsiku. Komabe, kafukufuku amasonyeza kuti mpaka magalamu 30 patsiku nthawi zambiri amakhala otetezeka komanso olekerera, onse aifupi komanso a nthawi yayitali.
Onetsetsani kuti mukambirane za supplementation ndi dokotala ndi wazamankhwala kuti muonetsetse kuti mukuziteteza ndikuwona ngati zingagwirane ntchito molakwika ndi mankhwala ena owonjezera omwe mumalandira.
Cholengedwa mu Zakudya Zanu
Nyama yofiira ndi nsomba zili ndi cholengedwa pang'ono, koma kuphika kumawononga zina. Kudya chakudya ndi magwero a kulenga kungapangitse ndalama zomwe zilipo kuti minofu yanu igwiritse ntchito.
Zowonjezera zowonjezera kulenga zikuphatikizapo:
- Nyama yofiira yofiira
- Hering'i
- Salimoni
- Tuna
Zotsatira Zachilengedwe za Chilengedwe
Ngakhale zinthu zakuthupi, kuphatikizapo ziwalo za thupi lathu, zingayambitse zotsatira zosafunika. Izo ndi zoona pa kulenga, pamodzi ndi zowonjezera zambiri.
Zotsatira zotheka za kulenga zikuphatikizapo:
- Mitsempha ya minofu kapena zovuta
- Kulemera kwalemera
- Kutaya njala
- Mimba imapweteka, kunyowa ndi kutsekula m'mimba
- Chizungulire
- Kuthamanga kwa magazi
- Kulephera kwa chiwindi
- Kuwonongeka kwa impso
Ngati muli ndi kuthamanga kwa magazi, matenda a chiwindi, kapena matenda a impso, musamangotenga zakudya zowonjezera.
Chilengedwe chingakulepheretseni kuwonongeka kwa impso pamene mukuphatikiza ndi mankhwala kapena mankhwala opatsirana omwe amakhudza impso zanu, kuphatikizapo:
- Mankhwala osagwiritsidwa ntchito poletsa kutupa (NSAIDs) , monga Aleve (naproxen sodium) ndi mankhwala a ibuprofen monga Motrin ndi Advil
- Tagamet (cimetidine) , yomwe imagwiritsidwa ntchito kwa asidi reflux
- Probenecid
- Diuretics (mapiritsi a madzi)
Mawu Ochokera
Onetsetsani kuti mumayambitsa zowonjezerapo panthawi imodzi ndi mlingo wotsikirapo, pang'onopang'ono mukugwira ntchito mpaka phindu lovomerezeka. Yang'anani zotsatira, ndipo onetsetsani kuti mukalankhule ndi dokotala ngati muli ndi mafunso kapena nkhawa.
> Zotsatira:
> Alves CR, Santiago BM, Lima FR, ndi al. Chilengedwe choonjezera mu fibromyalgia: kuyesedwa kosasinthika, kawiri khungu, kamene kakulamuliridwa ndi placebo. Kusamalira nyamakazi ndi kufufuza. 2013 Sep; 65 (9): 1449-59.
> Kreider RB, Kalman DS, Antonio J, et al. Msonkhano Wadziko lonse Wamasewera Chakudya choyenera: kuyendetsa ndi kuthandizira kowonjezera kulenga mu masewera olimbitsa thupi, masewera, ndi mankhwala. Journal of International Society of Masewera Zakudya. 2017 Jun 13; 14:18. lembani: 10.1186 / s12970-017-0173-z. eCollection 2017.
> Malatiji BG, Mayer H, Mason S. Chidziwitso cha matenda a fibromyalgia omwe amadziwika pogwiritsa ntchito mankhwala a NMR omwe amawasankha odwala komanso olamulira. BMC zokhudzana ndi ubongo. 2017 May 11; 17 (1): 88. lembani: 10.1186 / s12883-017-0863-9.
> Ostojic SM, Stajanovic M, Drid P, ndi al. Kuwonjezera pa guanidinoacetic asidi kwa amayi omwe ali ndi matenda aakulu. Mavitamini. 2016 Jan 29; 8 (2): 72. lembani: 10.3390 / nu8020072.
> van der Schaaf ME, De Lange FP, Schmits IC, et al. Mapangidwe apamwamba amasiyana monga ntchito ya zizindikiro zowawa mu matenda aakulu odwala. Tizilombo toyambitsa matenda. 2017 Feb 15; 81 (4): 358-365. lembani: 10.1016 / j.biopsych.2016.07.016.