I-Creatine vs CaHMB: Owona mboniso ubalaseleyo wokuzuza izihlunu, ngubani onelungelo?

Ngomhla we-10 kaFebruwari, i-2025, iKomishoni yezeMpilo yeSizwe yavuma ukwandiswa kwe-dosage ye-CaHMB (β-hydroxy-β-methylbutyrate), into entsha yokutya eluhlaza, eyinzuzo enkulu ekusetyenzisweni kweCaHMB kwimarike yezondlo zezemidlalo.

I-CaHMB kunye ne-creatine zombini zizinto ezinokuthi zikwazi ukunikela ingqalelo kwimarike yezondlo zezemidlalo, i-creatine iphumelele ukukhula ngokukhawuleza kwimarike yehlabathi kwiminyaka yamuva nje, kunye nemigaqo-nkqubo efanelekileyo ye-CaHMB kunye neemveliso ezintsha ziyaqhubeka nokuqalisa, ngoko yintoni umehluko phakathi kwe-creatine kunye ne-CaHMB? Yiyiphi indima abaya "kuyidlala" kwimarike yezondlo zezemidlalo?

 

CaHMB ene-creatine

Uyintoni Umahluko?

Ukudala yinitrogenous organic acid edityaniswe ngokusondeleyo nezicubu zezihlunu kwaye idlala indima ebalulekileyo ekuboneleleni kwamandla omzimba, ngakumbi izihlunu kunye neeseli zemithambo-luvo. I-Creatine igcinwa ikakhulu kwiiseli ze-muscle ze-skeletal kwaye idlala indima ebalulekileyo ekugcineni amandla emisipha kunye nokukhuthaza ukubuyiswa kwemisipha.

I-CaHMB, emele i-calcium β-hydroxy-β-methylbutyrate, ityuwa ye-calcium ye-β-hydroxy-β-methylbutyric acid (HMB). I-β-Hydroxy-β-methylbutyric acid ifumaneka kwiindidi zokutya kwaye inokuthintela ngokufanelekileyo ukuphuka kweprotheyini ye-muscle, kwaye ibuye ibe yi-metabolite encinci ye-leucine emzimbeni womntu, enokunyusa i-protein synthesis kwi-skeletal muscle, ukunciphisa umonakalo we-muscle kunye nokuphuka kwemisipha emva kokuzivocavoca, kunye negalelo ekusebenzeni okuqhelekileyo kunye nempilo yemisipha.

 

 

Ukuphonononga ukufana

I-CaHMB ifana ne-creatine yokuba zombini zizinto eziluhlaza kwisondlo sezemidlalo kunye nemarike yezempilo, kwaye zombini ingasetyenziselwa kwiimveliso zesondlo sezemidlalo. Ngokwembono yendima ethile:

●Ukusebenza ngcono kwezemidlalo. Zombini i-CaHMB kunye ne-creatine inokunceda abathengi basebenze ngcono kwezemidlalo. I-CaHMB inciphisa ukuphuka kwemisipha kwaye ikhuthaza ukuhlanganiswa kwamandla kunye nokunyamezela. I-Creatine iphucula ukusebenza kwezemidlalo ngokunyusa iivenkile ze-phosphocreatine ze-intramuscular.

● Ixhasa ukukhula kwezihlunu. Zombini izithako nazo ziyakwazi ukuxhasa ukukhula kwezihlunu.

●Ukunciphisa umonakalo wemisipha. Zombini i-CaHMB kunye ne-creatine ziyakwazi ukunciphisa umonakalo wemisipha. Phakathi kwabo, i-creatine inokunceda ekubuyiseleni ukulimala kwemisipha emva kokuzivocavoca; I-CaHMB inokunceda abantu abanempilo engafanelekanga ukunciphisa umonakalo kunye nokulahleka kwemisipha, ukunciphisa i-protein metabolism, njl.

 

I-CaHMB ine-PK enkulu ene-creatine

Kukwakho neeyantlukwano ezininzi phakathi kwezi zimbini.

 

Indlela yokusebenza yahlukile

Okokuqala, indlela yokusebenza kwezinto ezimbini eziluhlaza yahlukile. Njengoko bekutshiwo ngaphambili: Ukudala iphucula ukukwazi kweeseli ukubuyisela i-adenosine triphosphate ngokunyusa iivenkile ze-phosphocreatine ze-intramuscular, ngaloo ndlela zixhasa amandla ezemidlalo, ukuqhuma, ubunzima bemisipha, kunye nokunye. I-CaHMB ifezekisa amandla ayo kwiinkalo ezahlukeneyo zokusebenza kwezemidlalo ngokukhuthaza i-protein ye-muscle synthesis kunye nokunciphisa i-protein ye-muscle ye-muscle.

 

Ifanele abantu abohlukeneyo

Nangona zombini izithako zinokusetyenziswa kwimarike yezondlo zezemidlalo, azifanelekanga kubantu abafanayo.

I-Creatine ifanelekile kubantu "abasebenza ngamandla aphezulu" kwaye iyinxalenye engundoqo kwibala lezemidlalo. Njengabadlali abaqeqeshiweyo, abathanda imidlalo, iiblogi zokuqina, njalo njalo. Ifanelekile kwi-high-intensity, i-single / i-multiple short-term exercises, efana ne-weightlifting, i-sprinting, njl., Ngokugxininisa ngakumbi (i-low-speed) amandla, ukuqhuma, ukusebenza kwe-sprint kunye neminye imidlalo. I-Creatine supplementation inokuxhasa ukusebenza kakuhle kwezemidlalo ngelixa ukunciphisa umonakalo wemisipha, ukukhawuleza ukubuyiswa kwamandla, ukunciphisa ixesha lokubuyisela umsebenzi onzima, kunye nokunye.

I-CaHMB ifaneleke ngakumbi kubantu abadala, abantu abalulamayo, kunye nabantu abaneengxaki zempilo ye-muscle enzima, okanye abo bafuna ukuba nemisipha engaphezulu kunye nengcono. Inokunceda abantu abadala bajamelane nokuwohloka kwendalo kobunzima bemisipha kunye namandla njengoko bekhula.

 

Umahluko kububanzi bokusetyenziswa kwemigaqo

I-CaHMB yamkelwa njengokutya kwesixhobo esitsha kwangoko ngo-2011, yandiswe ngo-2017, kwaye yandisa ukusetyenziswa okuvunyiweyo ngoFebruwari 2025, ukusuka kwidosi ekhuthazwayo ye-3g / ngosuku ukuya kwi-≤6g / ngosuku. Ubungakanani besicelo abutshintshanga, kwaye lusasetyenziswa kwiziselo, ubisi kunye neemveliso zobisi, iimveliso zecocoa, itshokolethi kunye neemveliso zetshokolethi, i-confectionery, izinto ezibhakiweyo, ukutya okunesondlo ezemidlalo, kunye neefomula kwiinjongo zonyango ezikhethekileyo.

Ukudala, Ngokutsho kwe "National Food Safety Standard Principles of Sports Nutrition Food GB 24154-2015", isithako esimele songezwe kwisantya kunye namandla ongezelelweyo kwisondlo sezemidlalo ukutya e-China, kwaye ifanelekile kwi-sprinting, i-high jump, ibhola, i-weightlifting, i-wrestling, i-judo, i-taekwondo, i-bodybuilding kunye nezixhobo zokuqina. Ayinakusetyenziselwa ukutya okunempilo okanye ukutya okuqhelekileyo, kwaye ububanzi besicelo buncinci xa kuthelekiswa neCaHMB. Oku kuye kwakhokelela kwinto yokuba kwiminyaka yakutshanje, izinga lokukhula kwe-creatine kwimarike yamazwe ngamazwe liye lakhawuleza kakhulu, ngelixa imarike yasekhaya iyancipha.

Ukutyeba kophando kwinkalo yophando lwezenzululwazi kuyahluka

Nangona zombini imathiriyeli ekrwada zinamandla amakhulu, enyanisweni, ngokwembono yophando lwezenzululwazi, kukho umsantsa phakathi kobutyebi bophando bezinto ezimbini eziluhlaza. Ngokwezibalo zeziphumo zophando ze-CNKI kunye ne-PubMed, inani leziphumo zophando lwe-creatine liphezulu, kwinqanaba lamashumi amawaka; Nangona kunjalo, iziphumo zophando ze-CaHMB kuphela kwinqanaba lamakhulu okanye amawaka, kwaye umehluko omkhulu ungaphezulu kwamaxesha e-10.

 

isiphelo

Ngokubanzi, i-creatine kunye ne-CaHMB zombini zizinto ezinokuthi zibe khona kwisondlo kunye nempilo, kwaye ezi zimbini zifana, kodwa zinomlinganiselo othile wokungafani kuphando lwezesayensi, ukuqonda kwabathengi, imarike yesiphelo, imimiselo, indlela yokusebenza kunye nabemi abafanelekileyo.

Ngokusekwe kwimarike yasekhaya, i-creatine ithintelwe ngokucacileyo yimimiselo, ukukhula kulinganiselwe, kwaye iinzame kufuneka zenziwe kwimimiselo yokukhuthaza ukusetyenziswa kwe-creatine kwicala lokutya okunempilo kunye nokutya okusebenzayo.

I-CaHMB inamandla amakhulu kweli cala ngenxa yeempawu zayo ezihlukeneyo kwimpilo yezemidlalo, ngakumbi impilo yemisipha, kunye nokukhula ngokukhawuleza kwemarike yezondlo zezemidlalo kunye nophuhliso loqoqosho lwesilivere, i-CaHMB iya kuqalisa namathuba ayo okukhula.

YeHMB kunye umdali, akunakuphikwa ukuba bobabini banamandla. Ukuba ujonge izihlunu ezinkulu, amandla angaphezulu, kunye namandla angenakuthelekiswa nanto, ubafumene abafana bakho.

 

 

Izibonelelo;

1. Ma Jinjie, Qiao Yunfeng, Zhang Weidong. Iziphumo zeCreatine ekuphuculeni ukusebenza kwezemidlalo. Ihlabathi lezeMidlalo[J];

2. Tian Lin, Chen Jinyao.Inkqubela phambili yoPhando kuKhuseleko kunye nokusebenza kakuhle kwe-β-Hydroxy-β-Methylbutyrate.Journal yoKhuseleko lokutya kunye noMgangatho.2021;

3. Umbutho waseTshayina weSayensi yoKutya kunye neTekhnoloji. Imvumelwano yezenzululwazi ngokusetyenziswa kwe-β-hydroxy-β-methylbutyrate calcium (CaHMB). Ijenali yaseTshayina yeNzululwazi yokutya.