Enthanu Creatine? Eethu tharam creatine aanu ningal upayogikkendathu?

Enthanu creatine? Ithu ningalude shareera bhalathe engane mechappeduthunnu?ithu ethra phalapradhamanu? Etha ningal arinjirikkendathu ellam

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CREATINE

Enthanu creatine? Ithu ningalude shareera bhalathe engane mechappeduthunnu?ithu ethra phalapradhamanu? Etha ningal arinjirikkendathu ellam

 

Akarshakamaya six pack neduvan poshaka samrudhamaya aharavum vyayamavum maathram pora, shariyayulla supplements kazhikkendathum avashyamanu. Marketil labhikkunna supplementukalil eetavum phalapradamaya onnanu creatine. Shareera bhalam koottuvanum mamsa peshikalude valuppam vardhippikkuvanum creatine valare prayojanakaram aanu. Ennal creatine ethra phalapradham aanu ennathine kurichu dharalam vivadangal undu. Ithu shareerathinu dosham cheyyan sadyatha undennum oru vibhagam vidagthar abhiprayappedunnu. Ennal shariyaya reethiyil upayogikkuka anengil creatine doshakaram alla ennu padanangal kanikkunnu. Creatine krithyamayi upayogicha bhooribhagam aalukalilum ithu phalapradhamayi pravarthichu ennum padanangal theliyikkunnu.

 

Creatine ennathu kazhinja dashavarshathil eettavum kooduthal padanangal nadanna oru supplement aanu. Creatine phalapradamanu ennullathil tharkamilla, ennal iva ethra phalapradham aanu? Ithariyuvan thudarnnu vayikkuka.

 

Uyarnna theevrathayilulla vyayamangal (high intensity workouts)

 

Creatine shareerathinte uyarnna theevrathayil vyayamam cheyyuvan ulla prapthi vardhippikkunnu. Ithu mamsa peshikalude valarchayum mechappeduthunnu.

Creatine phosphate mamsa peshikalkku thathkshanamaya oorjam pradanam cheyyuvanum avayk kooduthalayi thalarcha sambavikkunnilla ennu urappu varuthuvanum sahayikkunnu. Ithu mamsa peshikalude sankojam kooduthal shakthamakkuvanum vyayamathinte theevratha koottuvanum sahayikkunnu. Creatine supplementukalude upayogam ee uyarnna oorjam ulla thanmathra (creatine phosphate) mamsa peshikalil sambharichu vaykkuvan sahayikkum, ithu muscle massum shareera bhalavum koottukayum cheyyunnu.

Ee reethiyil upayogikkunna creatinine uyarnna oorjamulla phosphate aayittaanu kanakkakkunnath. Shareerathinu aavashyam aayittulla oorjam ATP (Adenosine Tri Phosphate) enna oru thanmathrayil ninnanu labhikkunnathu. Athukondu thanne ATPye adisthanaparamaya oru srothasayi kanakkakkam.

Kadinamaya vyayamam cheyyumbol mamsa peshikalude sankojam kooduthal shakthamakkanayi ATP uyarnna oorjamulla phosphate ganangal purathu vidunnu. Ingane phosphate purathu vidunnathiloode ATP; ADP (Adenosine Di Phosphate) aayi parivarthanam cheyyappedunnu. Shareerathil ATP punar jeevippichukond kooduthal oorjam ulpadippikkunnathinayi creatine upayogikkendath valare avashyamanu.Creatine supplements ee prakriyaya vardhippikkuvan sahayikkunnu.

 

Punaprapthi mechappeduthunnu

Vyayamathinu sheshamulla mamsa peshikalude punaprapthi vardhippikkuvan creatine sahayikkunnu ennu padanangal kanikkunnu. Kadinamayulla vyayamangal mamsa peshikalude thakararinu karanam aakunnu. Ingane ulla kedupadukal kuraykkanum creatine sahayikkunnu ennu padanangal soochippikkunnu.

Kadinamayulla vyayamathinu sheshamulla punaprapthikku creatine sahayakaram aanu ennanu vidagtharude abhiprayam. Athukondu thanne muscle mass koottikond shareera soundaryam vardhippikkuvan agrahikkunnavarkku ithu valare upakarapradhamanu.

 

 Creatine anaerobic capacity vardhippikkunnu

Creatine sthiramayi upayogikkunnath mamsa peshikalude valuppam vardhippikkukayum vyayamam mechappeduthukayum cheyyunnu.

 

Creatine mamsa peshikalude valuppam vardhippikkunnu

Creatine mamsa peshikalude valuppam vardhippikkunnathinodu oppam proteininte sankalanathe utheejippikkunnu.

Creatininte upayogathiloode adyathe aazhchakalin thanne 6 pound vare shareerabharam koodiyathayi padanangalil kanappedunnu. Rakthathil ninnulla jalam mamsa peshikalil ethunnathanu ithinu karanam.

 

Creatine methylation vardhippikkunnu

Creatine oorjathinte ulpadanam vardhippikkunnathu vazhi mamsa peshikalum shareera bhalavum vardhikkunnathinu karanam aakunnu. Ithu koodathe creatine methylationum vardhippikkunnu ennum padanangal theliyikkunnu.

 

Creatine thalachorinte pravarthanam mechappeduthunnu

Creatine mamsa peshikalude valarchaykku maathram alla thalachorinte pravarthanam mechappeduthuvanum sahayikkunnu. Creatine valare pradhanamaya oru neuroprotectant (naadee koshanagalude athijeevanathinu sahayikkunna vasthu) aanennum padanangal kanikkunnu.

Oorjathinte metabolisavum, prathikaranakshamam aaya oxygen vargangalude ulpadanavum (koshangalude ghadanaykku thakararukal varunnathinu karanam aakunna valare cheriya oxygen thanmathrakal- oxygen ion, peroxydukal enniva) anekam neurogenerative rogangalkku karanam aakunnu. Creatine thalachorine ee sthithi tharanam cheyyan sahayikkunnu.

Shareerathil creatininte alavu aparyaptham (creatine ulpadippikkuvanum sambarikkuvanum kazhiyatha avastha) aanengil, creatine supplements upayogikkunnath avaye phalapradhamayi naadeevyoohathil ethikkuvan sahayikkum.

 

Creatine ellukalude punarujjeevanathinu sahayikkunnu

Creatine odinja ellukale sugappeduthuvanum, osteoporosis chikilsikkuvanum prayojanakaram aanu. Creatine alkaline phosphatinte pravarthanam vardhippikkunnu ennum padanangal soochippikkunnu.

 

Creatine glucose tolerance mechappeduthunnu

Creatine glucose tolerance mechappeduthunnu ennu padanangal theliyikkunnu. Athu kondu thanne creatine pramehathe cherukkuvanum sahayikkunnu.

 

Creatine sarcopaenia ( prayam aakunnathinu anusarich mamsa peshikalkku sambavikkunna nasham) kuraykunnu

Prayam aakunnathinu anusarich shareerathile mamsa peshikalude vikasanathinu karanamakunna testosterone pole ulla hormonukal, valarchaykku sahayikkunna hormonukal, valarchayku sahayikkunna insulin poleyulla ghadakangal; ivayk ellam kuravu sambavikkunnu. Ithinte phalam aayi shareerathile muscle massinte alavu kurayunnu.

Fast twitch mamsa peshikal (muscle size vardhippikkunna mamsa peshikal ) creatine supplementukalod nannayi prathikarikkum. Sarcopaenia ee mamsa peshikalude nashathinu karanam aakunnu. Fast twitch mamsa peshikalil supradhanamaya anabolic hormone IGF-1 kanappedunu, prayam aakunnathu anusarichu ee hormoninte alavum kuranju varunnu.

Creatine mamsa peshikalkku nasham sambavikkunnadu thadayukayum IGF-1inte alavu vardhippikkukayum cheyyunnu. Creatine shareerathile muscle massinte alavu vardhippikkunnathayum padanangal theliyikkunnu.

 

Creatine sasyabukukalude (vegetarians) muscle mass vardhippikkukayum, pravarthanam mechappeduthukayum cheyyunnu

Mamsaharam kazhikkunna aalukale apekshichu sasyaharam maathram kazhikkunna alukalil creatininte alavu kuravanu. Ennal mamsaharam kazhikkunnavare apekshichu ivar creatine supplementukalod kooduthal nannayi prathikarikkunnu ennu padanangal kanikunnu. Creatine upayogicha sasyabukukalil mamsaharam kazhikkunnavare apekshichu creatine, phosphocreatine, pravarthana sheshi enniva vardhichathayi padanangalil kanunnu.

 

Creatine upayogikkunnathil ulla gunangal:

 

 

  1. Shareerathile FFMinte (fat free mass) alavu vardhippikkunnu
  2. Mamsa peshikalude valuppam vardhippikkunnu
  3. Muscle mass vardhippikkunnu
  4. Myosin vardhippikkunnu
  5. Shareera bhalam vardhippikkunnu
  6. Shareerathinte pravarthanam mechappeduthunnu
  7. Uyarnna theevrathayil ulla vyayamangal cheyyuvan sahayikkunnu
  8. Shareerathinte punaprapthi mechappeduthunnu
  9. Shareerathile ellukalude punarujjeevanathinu sahayikkunnu
  10. Sasyabukukalude muscle mass vardhippikkukayum pravarthanam mechappeduthukayum cheyyunnu.

 

Creatine aarkokke prayojanam cheyyum?

Mukalil koduthirikkunna vivarangalude adisthanathil creatininte upayogam kond prayojanam undakan sadyatha ulla aalukal:

 

  1. Body builders
  2. Prayam aaya aalukal
  3. Neurodegenerative rogam badhichavar
  4. Shareerathil creatininte alavu kuravullavar (vegetarians)

 

 

Eethu tharam creatine aanu ningal upayogikkendathu?

Pala tharathil ulla creatine ulpannangal innu namukk marketil labyam aanu,ningal ethu tharathil ulla creatine upayogikkunnu ennathu anusarichirikkum ningalkku labhikkunna phalam. Oro varshavum puthiya tharathil ulla creatine ulpannangal marketil ethunnu, ithil ninnum ningalude shareerathinu eettavum anuyojyam aayava thiranjedukkendathu athyavashyam aanu. Pala tharathil ulla creatine ulpannangalum, ava thammil ulla vyathyasangalum thazhe koduthirikkunnu. Ithu ningale eettavum anuyogyam aayava thiranjedukkuvan sahayikkum.

 

  1. Creatine monohydrate

Creatine ulpannangalil eettavum sadaranayayi upayogichu varunnavayanu creatine monohydrate, gaveshanangalkkum mattu shasthrasambandiyaya padanangalkkum ivayanu eettavum kooduthal upayogikkappedunnathu. Mattu pala tharathil ulla creatine ulpannangalum innu markettil labyam aanengil polum monohydrate thanne aanu eettaavum kooduthal upayogikkappedunna creatine ulpannam.

 

 

  1. Micronized creatine

Micronized creatine ennathu adisthanaparam aayi monohydrate creatine aanu, ennal ivayude thanmathrakal monohydratine apekshichu cheruthayirikkum (creatinine micronize cheyunnu; athayath thanmathrakal vibhajikkappedunnu). Ingane ulla cheriya thanmathrakal agiranam cheyyan eluppamanu ennathu maathram alla monohydratinte pradana doshangal aaya ‘creatine bloat’um (creatininte phalam aayi shareerathinu sambavikkunna thadipp), udara sambandamaya aswasthathakalum micronized creatinil kuravanu. Micronized creatine monohydratinekkalum shudhavum phalapradavum aanu.

 

 

  1. Creatine phosphate

Creatine phalapradam aavanam enkil athu phosphatumayi chernnu creatine phosphate roopappedendath undu. Ennal creatine phosphate monohydratinekkal mechappetta phalam tharum ennalla ithinte artham; karam creatine phosphatinte oru thanmathrayil verum 62.3% creatine maathrame ullu ennal monohydratil 88% creatine adangiyittundu. Ithu koodathe iva vilayeriyathum aanu.

 

 

  1. Creatine citrate

Creatine mattu chila savisheshamaya thanmathrakalumayi chernnu roopappedunnathanu creatine citrate. Iva shareeram pettannu thanne agiranam cheyyunnu ennathanu ithinte gunam. Ennal oru gramil verum 400 mg creatine maathrame ithil adangiyittullu. Ithu koodathe iva vilayeriyathum aanu. Iva udarathil cheriya thothil aswasthathakal undakkuvan sadyatha undu.

 

 

  1. Creatine ethyl ester

Creatine ethyl ester ennathu creatine monohydratumayi ester cherthukond roopappeduthunnathu aanu. Ithu shareeram pettannu thanne agiranam cheyyum ennathanu ithinte pratheykatha. Ithine kurich kooduthal padanangal nadannittillengilum, ithu anavadhi karyangalil monohydratinekkalum mechappettathanu ennu karuthappedunnu. Creatine monohydratine apekshichu ithinte dosage (marunninte alavu) kuravanu ennathu maathram alla ithu ‘creatine bloat’ (creatininte phalam aayi shareerathinu sambavikkunna thadipp) ozhivakkukayum cheyyunnu.

 

 

  1. Kre-alkalyn

Creatine ulpadakarude pradhana lakshyam pettannu agiranam cheyyappedunnathum, mamsa peshikalum pravarthanavum vardhippikkunnathum aaya creatine ulpannangal nirmikkuka ennathanu. Kre-alkalynile PHinte alavu creatine monohydratinekaalum kooduthal aanu. Shareeram eettavum vegathil aagiranam cheyyunna creatine ulpannamanu kre-alkallyn. Kre-alkalyn kuranja kalayalavil thanne phalam tharum maathram alla ithinu creatine bloatum illa.

 

 

 

  1. Creatine serum

Creatine serum vivaada vishayamaya oru creatine ulpannamanu, karanam ithu chilaril nalla phalam kanikkumenkilum mattu chilaril ithu theere phalapradamalla ennullathanu.

Creatine serum ennathu creatinil vellavum, vaividhyamaya vitaminukalum amino acidukalum cherthu nirmikkunnathu aanu. Ithu upayogikkanum eluppam aanu ennathanu mattoru gunam.

 

 

 

  1. Effervescent creatine

Panchasarayo sodiumo; creatinum mattu rasapadarthangalum aayi cherthanu ithu nirmikkunnathu. Ithu monohydratinekkalum vegathil shareeram agiranam cheyyum ennu mathram alla ithinte ruchiyum mechappettathu aanu.

Ennal ithu vilayeriyathu aanu, maathram alla bodybuilders sadarana aayi ozhivakkan shramikkunna panchasarayum sodiuvum ithil adangiyittundu.

 

Creatine shareerathinu doshakaramanu enna abhiprayam gaveshakarkkidayil undengilum, athe thudarnnu nadanna padanangal athu surakshitham aanennu theliyikkunnava aanu. Athukondu thanne krithyamaya reethiyil upayogikkuka aanengil ithu phalam cheyyum ennu manassilakkam.

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