Gym-ah hian creatine hi eng nge hman tak tak? A chanchin awlsam takin i zir ang u!

Gym i kal emaw, infiamna i khelh emaw chuan "Creatine" tih hming hi i hre tawh ngei ang. I thiante pawhin an hmang ve maithei. Mi tam tak chuan hei hi thil siam chhuah chi khat, taksa ruh ti lian tura ngaih a ni an ti. Mahse creatine hi a takah chuan kan taksain a pianphung atanga a siam chhuah leh chakna min pe thin a ni. Chuvangin vawiin hian creatine hi eng nge a nih, taksa tan supplement atana ei a tha em, a chunga thil thleng, leh i hman hmaa i hriat tur te kan sawi dawn nia.

A awlsam zawngin, creatine chu eng nge ni?

I taksa ruhte chu lirthei angin ngaihtuah rawh. He lirthei hian a tlan theih nan fuel a mamawh a ni. Chutiang bawkin, kan taksa ruhte hian hna thawk turin chakna a mamawh a, a bik takin exercise kan tih hian. Creatine hi natural fuel source a ni a, kan taksa ruhte chu instant energy pe theitu a ni. I phone tan power bank ang mai a ni. Kan taksa ruhte chu thawk chhunzawm zel turin a pui a, chau lovin.

Kan taksa mamawh creatine chanve vel chu kan ei leh in atang hian kan hmu a, a bik takin protein tamna ei tur atang hian kan hmu thin.

• Sa sen: bawngsa leh vawk sa ang chi.
• Seafood: Nga leh sangha ang chi thil.
• Ran hnute: Bawng hnute leh kel hnute ang chi.

A chanve dang chu kan taksa chhungah a siam chhuak a, a bik takin kan liver, kidney leh pancreas te hian an siam chhuak a ni. He creatine 95% hi kan ruh ruh (skeletal muscles) ah a kal thin. A bak chu thinlung, thluak leh tissue dangteah a kal a ni.

Heng natural methods bakah hian synthetic creatine supplement pawh a awm bawk. Hengte hi exercise tam tak emaw, an ei leh in atanga creatine an hmuh tlem emaw te chuan an hmang thin. Chungte chu powder, tablet, capsule, leh liquid angin ei theih a ni.

Creatine hi supplement atan ei hi a him tak tak em?

Hei hi mi tam takin zawhna an neih a ni. Research atanga a lan dan chuan creatine hi a zat dik taka ei hi puitling hrisel tan chuan a him tlangpui. Mahse, thil engemaw takah chuan lak a rem lo tak zet a ni .

A hnuaia natna te hi i neih chuan creatine ei hi a hlauhawm thei a ni:

• Naupai emaw, nau hnute i pek emaw a nih chuan.
• Diabetes i neih chuan.
• Kidney natna i neih chuan.
• Liver natna i neih chuan.
• Bipolar disorder ang chi rilru lam natna i neih chuan creatine hian symptoms a ti na zual thei.

Chuvangin, midang sawi leh gym sawi dan atanga heng thil siamte hi hmang suh. A hmasain Doctor hmu la, hei hi i taksa tan a tha em tih enfiah hmasa phawt ang che.

Creatine hian taksa ruh a siam tak tak em?

Hei hi i kum leh i exercise chi hrang hrangah a innghat a ni. Zirchianna atanga a lan dan chuan kum 18 leh 30 inkar thalai, weightlifting ti fo thin, creatine ei ang chi te hian taksa ruh siam that nan a pui thei a ni.

Mahse, creatine hian kum 65 chunglam emaw, taksa ruh tichak lo thei natna nei emaw chungah nghawng a nei ve em tih sawina tur finfiahna a la tling lo.

Chuti a nih chuan engtin nge creatine hian taksa chhungah hna a thawh?

A awlsam: Creatine kan ei hian kan taksa ruh chhungah a lut a, `ATP (Adenosine Triphosphate) an tih energy molecule siam turin a pui a ni.` ATP hi kan cell-a instant energy source a ni. Car engine chakna pe thei battery ang a ni. He ATP hi instant energy i mamawh hunah hman a ni a, weight i chawi emaw, tlan chak emaw ang chi te hi a ni. Creatine hian a tih chu he ATP supply hi a tlakchham thuai loh nan a ni.

Hei bakah hian creatine hian hlawkna dang engemaw zat a nei a:

• Muscle Recovery: Exercise kan tih hian kan muscle fiber te a chhiat phah thin. Chungte chu siam thar leh a nih chuan kan taksa ruhte chu a thang lian a. Creatine hian he chhiatna hi rang taka siam that nan a pui thin .
• Anabolic Hormones tihpun: Heng hormone te hi taksa thanlenna leh tissue siamthatna tura puitu hormone an ni. Entirnan, insulin leh testosterone te hi a ni.
• Thluak hnathawhna kawnga tanpui: Zirchianna thenkhatah chuan creatine hian kum upa lamte hun rei lote chhunga hriatrengna leh ngaihtuahna thiamna tihchangtlunna kawngah pawh a pui thei tih an tarlang.

Creatine hman hian eng hlawkna leh side effect nge a neih?

Engkim ang bawkin creatine hian a tha leh tha lo a nei vek a. Hengte hi table pakhatah chiang takin i hmu ang u.

Mi zawng zawng hian heng side effects te hi kan nei vek lo. Tin, heng zinga pakhat emaw a aia tam emaw i tawn chuan i ei zat tihtlem a, nitin thehdarh hmangin i enkawl thei bawk. Mahse doctor nen inbia nghal mai a tha.

Creatine i hman tawh loh chuan eng nge thleng ang?

Creatine i ei tawh loh chuan kar tlemte chhungin i taksaa creatine level chu a normal leh zauh zauh ang. I taksa hian natural takin creatine a siam chhunzawm zel ang. Mahse, inthlâk danglamna tenau ṭhenkhat chu i hmu mai thei.

• Chau tih hriatna (Fatigue) .
• Muscle size tihhniam engemaw zat
• Tlemte chuan taksa rihna a tlahniam
• Exercise neih laiin chakna hmasa hloh tawh tih hriat

Mahse exercise tha i tih chhunzawm chuan hun kal zelah i chakna leh i taksa ruh (muscle mass) i neih chu inthlak danglamna lian tham awm lovin i vawng reng thei a ni.