Creatine tih thumal i hriat hian gym-a bodybuilder-te hman thin supplement i ngaihtuah thin a ni lawm ni? Ni e, chu thawnthuah chuan thudik engemaw zat a awm. Mahse, creatine hi i thluak hrisel taka hnathawhna atan pawh a pawimawh hle tih i hria em, chubakah i taksa ruhte chakna a pe bawk tih i hria em? Hei hi mi tam takin an hriat loh thuruk a ni. Chuvangin vawiin hian chipchiar tak leh awlsam takin i sawi dawn nia.
Creatine hi eng nge ni tak tak? Engtin nge taksa tan a pawimawh?
A awlsam zawngin sawi ila, creatine hi kan taksaah hian eng emaw chen chu compound a ni a, sa leh sangha ang chi ei turah pawh a awm bawk. A hnathawh ber chu ATP (Adenosine Triphosphate) , kan taksa cell-te tana chakna petu fuel molecule lian ber siam tura puih hi a ni.
Ngaihtuah teh, thil rit i chawi emaw, stairs i chhoh emaw, kawngpuiah i kal mai mai emaw hian i taksa ruhte hian chakna a mamawh a ni. He chakna hi ATP an tih molecule atanga lo chhuak a ni. Car tlan tur chuan gasoline a mamawh ang mai a ni.
Mahse mak tak maiin kan thluak hian kan taksa ruh aiin ATP a hmang nasa zawk a ni . Dik tak chuan kan thluak hian kan taksain ATP energy a siam zawng zawng hmun li a\anga hmun li (25%) a hmang a ni! Thluak cell maktaduai tam takte chu an inbiak tawn a, an ngaihtuah a, an hre reng a, chung zawng zawng chuan chakna nasa tak a mamawh a ni.
Germany atanga zirchiangtu pakhat chuan hei hi mawi takin a sawifiah a:
"Creatine hi 'fuel' ang a ni." Thluak hian chakna a hman tam lutuk a, energy tank a khar chuan creatine hian rang taka a refill theih nan a pui thin."
Creatine hian thluak hriselna atan eng hlawkna nge a neih?
Creatine leh thluak hriselna inzawmna chungchanga zirchianna chu a bul tanna a la ni a, mahse tun thlenga thil hmuhchhuah chu beisei awm tak a ni.
- Hriatrengna leh ngaihtuahna thiamna tihchangtlun: Zirna thenkhatah chuan creatine supplement ei hian hun rei lote chhunga hriatrengna leh ngaihtuahna chakna a tichak thei a, a bik takin vegetarian leh kum upa zawkte tan chuan a tichak hle.
- Mut that lohnain nghawng a neih tihziaawmna: Hei hi mi tam tak tan chuan thil pawimawh tak a ni. Ngaihtuah teh, exam tura kan lehkha zir emaw, zan rei tak tak kan thawh hian kan mut a ngai thin. A tuk zingah thluak hi a thawkrim lutuk lo em ni? Zirchianna pakhatah chuan zing lam thlenga mu thinte chu creatine pek an nih khan an thluak hnathawh (ngaihsakna, thutlukna siam) chu ei lote aiin a tha zawk a ni.
- Stress leh depression tihziaawmna: Research thenkhat chuan creatine hian thluak chakna tihpunna hmangin a pui thei niin an sawi.Depression symptoms tihziaawmna kawngah eng emaw chen a pui thei bawk.
- Concussion/brain injury atanga dam chakna: Infiammiten lu hliam an neih hian thluaka creatine level a tlahniam thin. Creatine supplement hian thluak cell te a tihpun bakah a dam lehna a ti chak thei niin an ngai.
Mahse hei hi hriat reng a pawimawh: He zirchianna hi a la bul tanna a la ni. Chuvangin heng result te hi 100% a chiang tih hi sawi theih a la ni lo. Heng thil hmuhchhuah te hi chiang taka nemnghet turin hun rei tak zirchianna tam zawk neih a ngai a ni.
Chuti a nih chuan tuin nge Creatine hi hmang duh?
Tuna data awm mek atanga chhut chuan mi zawng zawngin creatine ei tur tih hi damdawi lam rawtna a awm lo. Mahse, pâwl bîk ṭhenkhat chuan a hlâwkpui zâwk thei a ni.
| Pawl | Engvângin nge an ṭangkai theih ang? |
|---|---|
| Kum upa lamte | Kan tar chhoh zel hian taksaah creatine level hi a pianphungah a tlahniam thin avangin hei hian thluak hnathawh leh thau chakna a tipung thei a ni. |
| Vegetarians/Vegans te pawh an awm | Creatine hi sa leh sangha atanga hmuh a nih ber avangin vegetarian te hian creatine level an nei hniam tlangpui a, chuvangin supplement ei hi a hlawk zawk mai thei. |
| Mi muhil fo thin | Medical zirlai, pilot, leh security personnel ang mite tan mut tlem vanga thluaka pressure tihziaawmna tur a ni. |
| Player lu hliam hlauhawm tak tak te | Rugby leh boxing ang chi infiamna khel thinte hian accident hnua thluak a lo harh leh theih nan an pui thei a ni. |
Mahse, Cleveland Clinic-a sports nutritionist pakhat sawi dan chuan, puitling hrisel takin "an thluak humhimna" atan hman tan se tih mai mai chu a la hma lutuk . Research pawh a la awm lo.
Creatine i ei chuan engtin tak nge i ei ang?
Dosage leh type
Research tam zawk chuan ni khatah gram 3-5 ei tur an ti . Mi tam tak chuan creatine an tan dawn hian ni khatah gram 20 vel 'loading dose' lian tak an mamawh niin an ngai. Mahse muscle ang lo takin thluak hriselna atan a pawimawh lo. Ni khatah gram 3-5 vel hman chhunzawm zel, chhunzawm zel a tha ber.
Market-a creatine chi hrang hrang zawng zawng zingah hian Creatine Monohydrate hi zirchian tam ber a ni a, a rah chhuah tha ber a ni . Chuvang chuan duhthlan tur i neih chuan he chi hi thlan a finthlak hle ang.
Chaw ei atang ringawt pawh hian i hmu tling thei lo em ni?
Chhanna tawi chu, ni lo . I taksain a then a siam chhuak a, sa leh sangha atangin i hmu thin. Mahse han ngaihtuah teh, sa ei thiam miin sa pound khat vel ei pawh nise, a tlem te chauh, creatine gram 1-2 vel chauh an hmu ang. Chuvangin ni khata gram 3-5 ei tur target thleng tur chuan supplement atan i ei a ngai dawn a ni.
Creatine hman hi a him em? Side effect a awm em?
Creatine hi khawvela safe nutritional supplements zirchian leh hriat hlawh ber pawl a ni. Kidney hrisel nei tan chuan a recommended dose (ni khatah gram 3-5) ei hi a tlangpuiin a him.
Mahse, he thil hi i fimkhur hle a ngai a ni:
Kidney natna rei tak emaw, liver condition emaw i neih chuan creatine hman loh vek tur a ni. Hei hi a chhan chu taksaa creatine a chhiat avanga bawlhhlawh lo awmte chu kal (kidney) hian a filter chhuak thin a ni. Hei hian kal chak lo tawhte chungah phurrit a siam belh thei a ni.
Chuvangin, damdawi lam thurawn tel lovin hengte hi eng thil vang pawha hman tan loh tur a ni.
Side effect tenau te
Mi thenkhat chuan a bik takin a hmaa kan sawi tawh ‘loading dose’ ang chi dose sang tak an ei hian puar, luak chhuak, pum na, leh luak chhuak an nei thei. Hengte hi dose tlem ei hian a tlem hle a, a tlangpuiin ni khatah gram 3-5 vel a ni.
Take-Home Thuchah a ni
- Creatine hi fuel pawimawh tak a ni a, taksa ruh chauh ni lovin, thluak cell-te tan pawh chakna a pe a ni.
- Zirchianna hmasa berah chuan creatine hian hriatrengna leh mut that lohnain nghawng a neih tihziaawmna ang chi thilte tan hlawkna a nei thei tih an sawi a, mahse hengte hi finfiah turin zirchianna tam zawk neih a ngai a ni.
- A hman dan tur chu ni khatah Creatine Monohydrate gram 3-5 vel a ni. ‘Loding dose’ ei a ngai lo.
- A pawimawh ber: Kal leh thin natna i neih chuan creatine hmang suh.
- Supplement thar i hman hmain i doctor nen thurawn la hmasa phawt ang che, a bik takin damdawi dang i ei a nih chuan.
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