{"id":278127,"date":"2023-10-13T13:36:55","date_gmt":"2023-10-13T06:36:55","guid":{"rendered":"https:\/\/clients-previewhub.com\/hoanmy_wp\/creatine\/"},"modified":"2025-11-08T14:28:42","modified_gmt":"2025-11-08T07:28:42","slug":"creatine","status":"publish","type":"post","link":"https:\/\/clients-previewhub.com\/hoanmy_wp\/creatine\/","title":{"rendered":"B\u1ed5 sung Creatine, t\u00e1c d\u1ee5ng c\u1ee7a creatine \u0111\u1ed1i v\u1edbi c\u01a1 th\u1ec3"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><em>Creatine l\u00e0 m\u1ed9t d\u1ea1ng axit amin c\u00f3 trong c\u01a1 th\u1ec3, ho\u1eb7c ng\u01b0\u1eddi ta c\u00f3 th\u1ec3 t\u00ecm th\u1ea5y ch\u1ea5t n\u00e0y th\u00f4ng qua c\u00e1c lo\u1ea1i th\u1ecbt \u0111\u1ecf v\u00e0 h\u1ea3i s\u1ea3n. H\u1ee3p ch\u1ea5t n\u00e0y c\u00f3 t\u00e1c d\u1ee5ng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn c\u00e1c c\u01a1 quan trong c\u01a1 th\u1ec3, \u0111\u1eb7c bi\u1ec7t l\u00e0 ph\u1ea7n c\u01a1 v\u00e0 gi\u00fap n\u1ea1p <a href=\"http:\/\/S\u1ed1t xu\u1ea5t huy\u1ebft \u1edf tr\u1ebb em m\u1ea5y ng\u00e0y th\u00ec kh\u1ecfi? \u1ee6 b\u1ec7nh trong bao l\u00e2u?\">calo<\/a> cho ng\u01b0\u1eddi d\u00f9ng sau m\u1ed7i ho\u1ea1t \u0111\u1ed9ng. Qua b\u00e0i vi\u1ebft sau \u0111\u00e2y, <\/em><a href=\"https:\/\/hoanmy.com\/vi\/\" target=\"_blank\" rel=\"noopener\"><em>Ho\u00e0n M\u1ef9<\/em><\/a><em> s\u1ebd gi\u00fap b\u1ea1n hi\u1ec3u r\u00f5 h\u01a1n v\u1ec1 creatine l\u00e0 g\u00ec, c\u0169ng nh\u01b0 nh\u1eefng c\u00f4ng d\u1ee5ng tuy\u1ec7t v\u1eddi c\u1ee7a ch\u00fang \u0111\u1ed1i v\u1edbi c\u01a1 th\u1ec3 v\u00e0 c\u00e1ch \u0111\u1ecbnh l\u01b0\u1ee3ng lo\u1ea1i axit amin n\u00e0y m\u1ed9t c\u00e1ch \u0111\u00fang \u0111\u1eafn nh\u1ea5t.<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>&gt;&gt;&gt; Xem th\u00eam:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/hoanmy.com\/mot-qua-tao-chua-bao-nhieu-calo\/\" target=\"_blank\" rel=\"noopener\">M\u1ed9t qu\u1ea3 t\u00e1o ch\u1ee9a bao nhi\u00eau calo? \u0102n t\u00e1o c\u00f3 l\u00ean c\u00e2n kh\u00f4ng?<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/hoanmy.com\/cai-bo-xoi\/\" target=\"_blank\" rel=\"noopener\">C\u1ea3i b\u00f3 x\u00f4i v\u00e0 nh\u1eefng c\u00f4ng d\u1ee5ng t\u1ed1t cho s\u1ee9c kh\u1ecfe<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/hoanmy.com\/cach-giam-mo-bung\/\" target=\"_blank\" rel=\"noopener\">10 C\u00e1ch gi\u1ea3m m\u1ee1 b\u1ee5ng nhanh nh\u1ea5t t\u1ea1i nh\u00e0, khoa h\u1ecdc<\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-creatine-la-gi-nh\u1eefng-thanh-ph\u1ea7n-co-trong-creatine\"><strong>Creatine l\u00e0 g\u00ec? Nh\u1eefng th\u00e0nh ph\u1ea7n c\u00f3 trong Creatine<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Creatine l\u00e0 m\u1ed9t d\u1ea1ng axit amin, hay c\u00f2n \u0111\u01b0\u1ee3c bi\u1ebft \u0111\u1ebfn l\u00e0 m\u1ed9t h\u1ee3p ch\u1ea5t h\u1eefu c\u01a1 c\u00f3 nhi\u1ec1u trong th\u1ecbt \u0111\u1ecf, h\u1ea3i s\u1ea3n, v\u00e0 ch\u1ee7 y\u1ebfu t\u1ed3n t\u1ea1i trong c\u01a1 b\u1eafp v\u00e0 n\u00e3o ng\u01b0\u1eddi. B\u00ean c\u1ea1nh \u0111\u00f3, c\u00e1c c\u01a1 quan nh\u01b0 tuy\u1ebfn t\u1ee5y, <a href=\"https:\/\/hoanmy.com\/gan\/\" target=\"_blank\" rel=\"noopener\">gan<\/a> v\u00e0 th\u1eadn c\u0169ng c\u00f3 th\u1ec3 s\u1ea3n sinh ra&nbsp; kho\u1ea3ng 1 gram creatine m\u1ed9t ng\u00e0y. Tuy v\u1eady, h\u00e0m l\u01b0\u1ee3ng n\u00e0y \u0111\u01b0\u1ee3c xem l\u00e0 r\u1ea5t \u00edt so v\u1edbi \u0111\u1ed9ng v\u1eadt.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Creatine k\u00edch th\u00edch s\u1ef1 t\u0103ng tr\u01b0\u1edfng v\u00e0 gi\u00fap h\u1ec7 th\u1ed1ng c\u01a1 tr\u1edf n\u00ean s\u0103n ch\u1eafc. \u0110i\u1ec1u n\u00e0y \u0111\u01b0\u1ee3c ch\u1ee9ng minh th\u00f4ng qua nghi\u00ean c\u1ee9u c\u1ee7a Otto Folin v\u00e0 Willey Glover Denis \u0111\u1ebfn t\u1eeb \u0111\u1ea1i h\u1ecdc Harvard (M\u1ef9) r\u1eb1ng h\u00e0m l\u01b0\u1ee3ng creatine c\u00f3 trong c\u01a1 b\u1eafp con ng\u01b0\u1eddi t\u0103ng l\u00ean kh\u00e1 nhi\u1ec1u th\u00f4ng qua vi\u1ec7c c\u01a1 th\u1ec3 ti\u00eau th\u1ee5 lo\u1ea1i h\u1ee3p ch\u1ea5t h\u1eefu c\u01a1 n\u00e0y.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">M\u1eb7t kh\u00e1c, l\u01b0\u1ee3ng creatine c\u00f3 trong c\u01a1 th\u1ec3 con ng\u01b0\u1eddi t\u1ed3n t\u1ea1i d\u01b0\u1edbi d\u1ea1ng phosphocreatine v\u00e0 \u0111\u01b0\u1ee3c chuy\u1ec3n h\u00f3a th\u00e0nh n\u0103ng l\u01b0\u1ee3ng. Ngo\u00e0i ra, c\u0169ng c\u00f3 th\u1ec3 d\u00f9ng creatine \u0111\u01b0\u1eddng u\u1ed1ng \u0111\u1ec3 \u0111i\u1ec1u tr\u1ecb c\u00e1c b\u1ec7nh l\u00fd nh\u01b0: Suy tim sung huy\u1ebft, r\u1ed1i lo\u1ea1n n\u00e3o v\u00e0 c\u00e1c t\u00ecnh tr\u1ea1ng kh\u00e1c. Ho\u1eb7c khi s\u1eed d\u1ee5ng h\u1ee3p ch\u1ea5t h\u1eefu c\u01a1 n\u00e0y xoa \u0111\u1ec1u tr\u00ean c\u01a1 th\u1ec3 s\u1ebd c\u00f3 t\u00e1c d\u1ee5ng hi\u1ec7u qu\u1ea3 trong vi\u1ec7c ng\u0103n ch\u1eb7n l\u00e3o h\u00f3a da.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Trong h\u1ee3p ch\u1ea5t h\u1eefu c\u01a1 creatine c\u00f3 3 th\u00e0nh ph\u1ea7n ch\u00ednh:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>L-arginine:<\/strong> M\u1ed9t axit amin \u0111\u01b0\u1ee3c d\u00f9ng \u0111\u1ec3 t\u1ea1o protein v\u00e0 l\u01b0u th\u00f4ng m\u00e1u. Ch\u1ee7 y\u1ebfu c\u00f3 trong th\u1ecbt c\u1ee7a c\u00e1c lo\u00e0i gia c\u1ea7m, c\u00e1, \u0111\u1ed9ng v\u1eadt th\u1ecbt \u0111\u1ecf v\u00e0 s\u1eefa.<\/li>\n\n\n\n<li><strong>Glycine:<\/strong> \u0110\u00e2y l\u00e0 h\u1ee3p ch\u1ea5t h\u1eefu c\u01a1 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn h\u1ec7 th\u1ea7n kinh, gi\u00fap c\u1ea3i thi\u1ec7n tr\u00ed tu\u1ec7. C\u00f3 t\u00e1c d\u1ee5ng ng\u0103n ch\u1eb7n qu\u00e1 tr\u00ecnh oxy h\u00f3a di\u1ec5n ra, t\u1eeb \u0111\u00f3 h\u1ea1n ch\u1ebf l\u00e0m t\u1ed5n th\u01b0\u01a1ng c\u00e1c t\u1ebf b\u00e0o.<\/li>\n\n\n\n<li><strong>L-Methionine: <\/strong>Axit amin n\u00e0y \u0111\u01b0\u1ee3c t\u00ecm th\u1ea5y ch\u1ee7 y\u1ebfu trong s\u1eefa; gi\u00fap ch\u1ed1ng l\u1ea1i c\u00e1c d\u1ecb t\u1eadt di truy\u1ec1n, ung th\u01b0 v\u00fa v\u00e0 c\u00e1c b\u1ec7nh v\u1ec1 gan.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>&gt;&gt;&gt; Xem th\u00eam<\/strong>: <a href=\"https:\/\/hoanmy.com\/gao-lut\/\" target=\"_blank\" rel=\"noopener\">G\u1ea1o l\u1ee9t c\u00f3 t\u1ed1t kh\u00f4ng? T\u00e1c d\u1ee5ng c\u1ee7a g\u1ea1o l\u1ee9t v\u1edbi s\u1ee9c kh\u1ecfe<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/clients-previewhub.com\/hoanmy_wp\/wp-content\/uploads\/2025\/11\/dinh-nghia-va-thanh-phan-creatine-1024x575-1.jpg\" alt=\"\u0110\u1ecbnh ngh\u0129a v\u00e0 th\u00e0nh ph\u1ea7n c\u1ee7a Creatine \" class=\"wp-image-142402\"\/><figcaption class=\"wp-element-caption\"><em>\u0110\u1ecbnh ngh\u0129a v\u00e0 th\u00e0nh ph\u1ea7n c\u1ee7a Creatine (Ngu\u1ed3n: Internet)<\/em><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-cong-d\u1ee5ng-c\u1ee7a-creatine\"><strong>C\u00f4ng d\u1ee5ng c\u1ee7a creatine<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Creatine l\u00e0 m\u1ed9t ch\u1ea5t c\u00f3 \u00edch cho c\u01a1 th\u1ec3, gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe v\u00e0 n\u1ea1p n\u0103ng l\u01b0\u1ee3ng cho con ng\u01b0\u1eddi. M\u1ed9t s\u1ed1 c\u00f4ng d\u1ee5ng ph\u1ed5 bi\u1ebfn c\u1ee7a h\u1ee3p ch\u1ea5t h\u1eefu c\u01a1 n\u00e0y g\u1ed3m:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-c\u1ea3i-thi\u1ec7n-c\u01a1-b\u1eafp\"><strong>C\u1ea3i thi\u1ec7n c\u01a1 b\u1eafp<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Khi u\u1ed1ng creatine, h\u1ec7 th\u1ed1ng c\u01a1 b\u1eafp c\u1ee7a con ng\u01b0\u1eddi s\u1ebd \u0111\u01b0\u1ee3c k\u00edch th\u00edch \u0111\u1ec3 ph\u00e1t tri\u1ec3n v\u00e0 tr\u1edf n\u00ean s\u0103n ch\u1eafc h\u01a1n. \u0110\u1eb7c bi\u1ec7t h\u01a1n, creatine kh\u00f4ng ch\u1ec9 gi\u00fap t\u0103ng c\u01a1 \u1edf ng\u01b0\u1eddi tr\u1ebb m\u00e0 c\u00f2n c\u1ea3i thi\u1ec7n c\u01a1 b\u1eafp \u1edf ng\u01b0\u1eddi l\u1edbn tu\u1ed5i, gi\u00fap h\u1ecd tho\u1ea3i m\u00e1i trong nh\u1eefng ho\u1ea1t \u0111\u1ed9ng d\u00f9ng l\u1ef1c ho\u1eb7c li\u00ean quan \u0111\u1ebfn h\u1ec7 c\u01a1.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>&gt;&gt;&gt; Xem th\u00eam:<\/strong> <a href=\"https:\/\/hoanmy.com\/hat-macca\/\" target=\"_blank\" rel=\"noopener\">H\u1ea1t macca: C\u00f4ng d\u1ee5ng v\u00e0 ph\u00e2n lo\u1ea1i h\u1ea1t macca ph\u1ed5 bi\u1ebfn<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/clients-previewhub.com\/hoanmy_wp\/wp-content\/uploads\/2025\/11\/cai-thien-co-bap-1024x614-1.jpg\" alt=\"Creatine gi\u00fap c\u01a1 b\u1eafp s\u0103n ch\u1eafc h\u01a1n \" class=\"wp-image-142405\"\/><figcaption class=\"wp-element-caption\"><em>Creatine gi\u00fap c\u01a1 b\u1eafp s\u0103n ch\u1eafc h\u01a1n (Ngu\u1ed3n: Internet<\/em>)<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-hi\u1ec7u-su\u1ea5t-th\u1ec3-thao\"><strong>Hi\u1ec7u su\u1ea5t th\u1ec3 thao<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">C\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean th\u01b0\u1eddng s\u1eed d\u1ee5ng h\u1ee3p ch\u1ea5t h\u1eefu c\u01a1 n\u00e0y \u0111\u1ec3 c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t v\u1eadn \u0111\u1ed9ng c\u1ee7a h\u1ecd, nh\u1ea5t l\u00e0 c\u00e1c c\u1ea7u th\u1ee7 b\u00f3ng \u0111\u00e1 v\u00e0 v\u1eadn \u0111\u1ed9ng vi\u00ean nh\u1ea3y cao. M\u1eb7t kh\u00e1c, t\u00f9y theo l\u01b0\u1ee3ng creatine m\u00e0 b\u1ea1n s\u1eed d\u1ee5ng s\u1ebd cho ra c\u00e1c hi\u1ec7u su\u1ea5t th\u1ec3 thao kh\u00e1c nhau.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>&gt;&gt;&gt; Xem th\u00eam:<\/strong> <a href=\"http:\/\/\u0110u \u0111\u1ee7 mang t\u1edbi c\u00f4ng d\u1ee5ng v\u00e0 l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe nh\u01b0 th\u1ebf n\u00e0o?\">\u0110u \u0111\u1ee7 mang t\u1edbi c\u00f4ng d\u1ee5ng v\u00e0 l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe nh\u01b0 th\u1ebf n\u00e0o?<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" src=\"https:\/\/clients-previewhub.com\/hoanmy_wp\/wp-content\/uploads\/2025\/11\/nang-cao-hieu-suat-thethao-1.jpg\" alt=\"N\u00e2ng cao hi\u1ec7u su\u1ea5t th\u1ec3 thao \" class=\"wp-image-142407\"\/><figcaption class=\"wp-element-caption\"><em>N\u00e2ng cao hi\u1ec7u su\u1ea5t th\u1ec3 thao (Ngu\u1ed3n: Internet)<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-cac-h\u1ed9i-ch\u1ee9ng-gay-ra-b\u1edfi-cac-v\u1ea5n-d\u1ec1-chuy\u1ec3n-hoa-creatine\"><strong>C\u00e1c h\u1ed9i ch\u1ee9ng g\u00e2y ra b\u1edfi c\u00e1c v\u1ea5n \u0111\u1ec1 chuy\u1ec3n h\u00f3a creatine<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">S\u1ef1 thi\u1ebfu h\u1ee5t Arginine-glycine amidinotransferase (AGAT) s\u1ebd l\u00e0m ng\u0103n ch\u1eb7n qu\u00e1 tr\u00ecnh s\u1ea3n sinh creatine trong c\u01a1 th\u1ec3. \u0110i\u1ec1u n\u00e0y t\u1ea1o n\u00ean c\u00e1c ch\u1ee9ng co gi\u1eadt, l\u00e0m gi\u1ea3m hi\u1ec7u su\u1ea5t tinh th\u1ea7n \u1edf tr\u1ebb em, g\u00e2y ra ch\u1ee9ng t\u1ef1 k\u1ef7, v\u1eadn \u0111\u1ed9ng ch\u1eadm ch\u1ea1p. H\u01a1n n\u1eefa, l\u01b0\u1ee3ng creatine cung c\u1ea5p cho n\u00e3o kh\u00f4ng \u0111\u1ee7 \u0111\u1ec3 \u0111\u00e1p \u1ee9ng c\u00e1c ho\u1ea1t \u0111\u1ed9ng, s\u1ebd g\u00e2y n\u00ean t\u00ecnh tr\u1ea1ng r\u1ed1i lo\u1ea1n s\u1ea3n xu\u1ea5t lo\u1ea1i axit amin n\u00e0y.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>&gt;&gt;&gt; Xem th\u00eam:<\/strong> <a href=\"https:\/\/hoanmy.com\/dua-luoi\/\" target=\"_blank\" rel=\"noopener\">T\u00ecm hi\u1ec3u 10+ t\u00e1c d\u1ee5ng c\u1ee7a d\u01b0a l\u01b0\u1edbi \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/clients-previewhub.com\/hoanmy_wp\/wp-content\/uploads\/2025\/11\/chuyen-hoa-creatine-1024x682-1.jpg\" alt=\"Qu\u00e1 tr\u00ecnh chuy\u1ec3n h\u00f3a creatine \" class=\"wp-image-142408\"\/><figcaption class=\"wp-element-caption\"><em>Qu\u00e1 tr\u00ecnh chuy\u1ec3n h\u00f3a creatine (Ngu\u1ed3n: Internet)<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-s\u1ee9c-m\u1ea1nh-c\u01a1-b\u1eafp\"><strong>S\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Creatine c\u00f3 t\u00e1c d\u1ee5ng ch\u1ee7 y\u1ebfu trong vi\u1ec7c l\u00e0m s\u0103n ch\u1eafc c\u01a1 v\u00e0 c\u1ea3i thi\u1ec7n h\u1ec7 th\u1ed1ng c\u01a1, tuy nhi\u00ean n\u1ebfu x\u00e9t ri\u00eang v\u1ec1 s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp, th\u00ec h\u1ee3p ch\u1ea5t h\u1eefu c\u01a1 n\u00e0y l\u1ea1i kh\u00f4ng c\u00f3 s\u1ef1 \u1ea3nh h\u01b0\u1edfng nhi\u1ec1u. Do \u0111\u00f3, vi\u1ec7c s\u1eed d\u1ee5ng creatine \u0111\u1ec3 t\u0103ng s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp l\u00e0 \u0111i\u1ec1u kh\u00f4ng \u0111\u00fang \u0111\u1eafn, ng\u01b0\u1ee3c l\u1ea1i c\u00f2n r\u1ea5t c\u00f3 h\u1ea1i cho tr\u1ebb em v\u00e0 ng\u01b0\u1eddi l\u1edbn.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>&gt;&gt;&gt; Xem th\u00eam:<\/strong> <a href=\"https:\/\/hoanmy.com\/phuc-bon-tu\/\" target=\"_blank\" rel=\"noopener\">Ph\u00fac b\u1ed3n t\u1eed th\u01a1m ngon, b\u1ed5 d\u01b0\u1ee1ng c\u00f3 t\u00e1c d\u1ee5ng g\u00ec?<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/clients-previewhub.com\/hoanmy_wp\/wp-content\/uploads\/2025\/11\/cai-thien-suc-manh-co-bap-1-1024x576-1.jpg\" alt=\"C\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp \" class=\"wp-image-142409\"\/><figcaption class=\"wp-element-caption\"><em>C\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp (Ngu\u1ed3n: Internet)<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-c\u1ea3i-thi\u1ec7n-tinh-tr\u1ea1ng-lao-hoa-da\"><strong>C\u1ea3i thi\u1ec7n t\u00ecnh tr\u1ea1ng l\u00e3o h\u00f3a da<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Nghi\u00ean c\u1ee9u cho th\u1ea5y&nbsp; c\u00e1c lo\u1ea1i kem d\u01b0\u1ee1ng da c\u00f3 th\u00e0nh ph\u1ea7n ch\u1ee9a axit amin creatine \u0111\u1ec1u c\u00f3 t\u00e1c d\u1ee5ng ch\u1ed1ng ch\u1ea3y x\u1ec7 v\u00e0 ng\u0103n ch\u1eb7n t\u00ecnh tr\u1ea1ng l\u00e3o h\u00f3a da. Ngo\u00e0i ra, khi creatine k\u1ebft h\u1ee3p v\u1edbi axit folic c\u00f2n gi\u00fap c\u1ea3i thi\u1ec7n n\u1ebfp nh\u0103n v\u00e0 ng\u0103n ch\u1eb7n \u00e1nh s\u00e1ng m\u1eb7t tr\u1eddi l\u00e0m t\u1ed5n th\u01b0\u01a1ng da. Tuy v\u1eady, c\u1ea7n s\u1eed d\u1ee5ng c\u00e1c lo\u1ea1i kem n\u00e0y \u00edt nh\u1ea5t l\u00e0 6 tu\u1ea7n \u0111\u1ec3 c\u00f3 th\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1i \u0111a.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" src=\"https:\/\/clients-previewhub.com\/hoanmy_wp\/wp-content\/uploads\/2025\/11\/han-che-lao-hoa-da.jpg\" alt=\"Ch\u1ed1ng l\u1ea1i t\u00ecnh tr\u1ea1ng l\u00e3o h\u00f3a da\" class=\"wp-image-144100\"\/><figcaption class=\"wp-element-caption\"><em>Ch\u1ed1ng l\u1ea1i t\u00ecnh tr\u1ea1ng l\u00e3o h\u00f3a da (Ngu\u1ed3n: Internet)<\/em><\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>&gt;&gt;&gt; Xem th\u00eam:<\/strong> <a href=\"https:\/\/hoanmy.com\/rau-day\/\" target=\"_blank\" rel=\"noopener\">10 c\u00f4ng d\u1ee5ng c\u1ee7a rau \u0111ay b\u1ea1n c\u00f3 th\u1ec3 ch\u01b0a t\u1eebng nghe qua<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-cach-s\u1eed-d\u1ee5ng-va-d\u1ecbnh-l\u01b0\u1ee3ng-creatine-h\u1ee3p-ly\"><strong>C\u00e1ch s\u1eed d\u1ee5ng v\u00e0 \u0111\u1ecbnh l\u01b0\u1ee3ng creatine h\u1ee3p l\u00fd<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Creatine c\u00f3 nhi\u1ec1u c\u00f4ng d\u1ee5ng h\u1eefu hi\u1ec7u, nh\u01b0ng n\u1ebfu kh\u00f4ng bi\u1ebft c\u00e1ch s\u1eed d\u1ee5ng v\u00e0 \u0111\u1ecbnh l\u01b0\u1ee3ng h\u1ee3p ch\u1ea5t n\u00e0y h\u1ee3p l\u00fd th\u00ec s\u1ebd kh\u00f4ng \u0111\u1ea1t hi\u1ec7u qu\u1ea3 v\u00e0 th\u1eadm ch\u00ed c\u00f2n ph\u1ea3n t\u00e1c d\u1ee5ng:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-ng\u01b0\u1eddi-l\u1edbn\"><strong>Ng\u01b0\u1eddi l\u1edbn<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Trong kho\u1ea3ng th\u1eddi gian t\u1eeb 5 \u0111\u1ebfn 7 ng\u00e0y, b\u1ea1n n\u00ean s\u1eed d\u1ee5ng 20 gram creatine m\u1ed7i ng\u00e0y v\u00e0 s\u1eed d\u1ee5ng 4-5 l\u1ea7n trong v\u00f2ng 1 ng\u00e0y, tr\u00e1nh d\u00f9ng chung 1 l\u00fac v\u00ec r\u1ea5t g\u00e2y h\u1ea1i cho s\u1ee9c kh\u1ecfe. Sau \u0111\u00f3, b\u1ea1n v\u1eabn ti\u1ebfp t\u1ee5c u\u1ed1ng v\u1edbi li\u1ec1u l\u01b0\u1ee3ng 20 gram nh\u01b0ng chia ra m\u1ed7i \u0111\u1ee3t d\u00f9ng ch\u1ec9 kho\u1ea3ng 3g ho\u1eb7c 5g. Khi c\u01a1 th\u1ec3 \u0111\u00e3 d\u1ea7n quen v\u1edbi vi\u1ec7c b\u1ed5 sung creatine, b\u1ea1n ch\u1ec9 c\u1ea7n u\u1ed1ng trong kho\u1ea3ng 2 gram \u0111\u1ebfn 10 gram m\u1ed7i ng\u00e0y \u0111\u1ec3 duy tr\u00ec.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-tr\u1ebb-em\"><strong>Tr\u1ebb em<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Li\u1ec1u l\u01b0\u1ee3ng s\u1eed d\u1ee5ng h\u1ee3p ch\u1ea5t h\u1eefu c\u01a1 n\u00e0y \u1edf tr\u1ebb em s\u1ebd c\u00f3 ph\u1ea7n kh\u00e1c bi\u1ec7t t\u00f9y thu\u1ed9c v\u00e0o t\u00ecnh tr\u1ea1ng s\u1ee9c kh\u1ecfe c\u1ee7a t\u1eebng b\u00e9. Do \u0111\u00f3, \u0111\u1ed1i v\u1edbi tr\u1ebb em vi\u1ec7c s\u1eed d\u1ee5ng creatine n\u00ean tu\u00e2n theo s\u1ef1 ch\u1ec9 \u0111\u1ecbnh c\u1ee7a b\u00e1c s\u0129.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>&gt;&gt;&gt; Xem th\u00eam:<\/strong> <a href=\"https:\/\/hoanmy.com\/cai-kale\/\" target=\"_blank\" rel=\"noopener\">C\u1ea3i Kale l\u00e0 g\u00ec? M\u1ed9t s\u1ed1 c\u00e1ch ch\u1ebf bi\u1ebfn m\u00f3n ngon m\u00e0 b\u1ea1n ch\u01b0a bi\u1ebft<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-tac-d\u1ee5ng-ph\u1ee5-khi-s\u1eed-d\u1ee5ng-creatine\"><strong>T\u00e1c d\u1ee5ng ph\u1ee5 khi s\u1eed d\u1ee5ng creatine<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Vi\u1ec7c s\u1eed d\u1ee5ng creatine qu\u00e1 li\u1ec1u ho\u1eb7c kh\u00f4ng bi\u1ebft c\u00e1ch d\u00f9ng sao cho hi\u1ec7u qu\u1ea3 s\u1ebd g\u00e2y ra nhi\u1ec1u t\u00e1c d\u1ee5ng ph\u1ee5 \u1ea3nh h\u01b0\u1edfng nghi\u00eam tr\u1ecdng \u0111\u1ebfn s\u1ee9c kh\u1ecfe con ng\u01b0\u1eddi:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-t\u1ed5n-th\u01b0\u01a1ng-th\u1eadn\"><strong>T\u1ed5n th\u01b0\u01a1ng th\u1eadn<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Khi s\u1eed d\u1ee5ng creatine b\u1ed5 sung cho c\u01a1 th\u1ec3 v\u01b0\u1ee3t qu\u00e1 li\u1ec1u l\u01b0\u1ee3ng ti\u00eau chu\u1ea9n s\u1ebd g\u00e2y \u1ee9c ch\u1ebf qu\u00e1 tr\u00ecnh s\u1ea3n sinh creatine t\u1ef1 nhi\u00ean m\u00e0 th\u1eadn t\u1ea1o ra, t\u1eeb \u0111\u00f3 l\u00e0m th\u1eadn b\u1ecb t\u1ed5n th\u01b0\u01a1ng, n\u1eb7ng h\u01a1n s\u1ebd d\u1eabn \u0111\u1ebfn t\u00ecnh tr\u1ea1ng suy th\u1eadn.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-t\u1ed5n-th\u01b0\u01a1ng-gan\"><strong>T\u1ed5n th\u01b0\u01a1ng gan<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Gan s\u1ebd b\u1ecb t\u1ed5n th\u01b0\u01a1ng n\u1eb7ng n\u1ec1 n\u1ebfu b\u1ea1n s\u1eed d\u1ee5ng h\u01a1n 10 gram creatine m\u1ed7i ng\u00e0y. Vi\u1ec7c s\u1eed d\u1ee5ng v\u01b0\u1ee3t qu\u00e1 li\u1ec1u l\u01b0\u1ee3ng ti\u00eau chu\u1ea9n s\u1ebd khi\u1ebfn cho qu\u00e1 tr\u00ecnh ho\u1ea1t \u0111\u1ed9ng c\u1ee7a gan thay \u0111\u1ed5i \u0111\u1ed9t ng\u1ed9t, t\u1eeb \u0111\u00f3 s\u1ebd l\u00e0m h\u1ecfng gan.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-m\u1ed9t-s\u1ed1-tac-d\u1ee5ng-ph\u1ee5-khac\"><strong>M\u1ed9t s\u1ed1 t\u00e1c d\u1ee5ng ph\u1ee5 kh\u00e1c<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ti\u00eau ch\u1ea3y, ch\u00f3ng m\u1eb7t, tinh th\u1ea7n sa s\u00fat<\/li>\n\n\n\n<li>B\u00e9o ph\u00ec, m\u1ec7t m\u1ecfi v\u00e0 c\u01a1 b\u1eafp th\u01b0\u1eddng xuy\u00ean b\u1ecb chu\u1ed9t r\u00fat<\/li>\n\n\n\n<li>Suy tim, \u0111au d\u1ea1 d\u00e0y, hay s\u1ed1t v\u00e0 bu\u1ed3n n\u00f4n.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>&gt;&gt;&gt; Xem th\u00eam<\/strong>: <a href=\"https:\/\/hoanmy.com\/che-do-an-giam-can\/\" target=\"_blank\" rel=\"noopener\">6 Ch\u1ebf \u0111\u1ed9 \u0103n gi\u1ea3m c\u00e2n l\u00e0nh m\u1ea1nh v\u00e0 an to\u00e0n t\u1ea1i nh\u00e0<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/clients-previewhub.com\/hoanmy_wp\/wp-content\/uploads\/2025\/11\/tac-dung-phu-cua-creatine-1-1024x683-1.jpg\" alt=\"T\u00e1c d\u1ee5ng ph\u1ee5 c\u1ee7a creatine\" class=\"wp-image-142488\"\/><figcaption class=\"wp-element-caption\"><em>T\u00e1c d\u1ee5ng ph\u1ee5 c\u1ee7a creatine s\u1ebd khi\u1ebfn c\u01a1 th\u1ec3 m\u1ec7t m\u1ecfi, m\u1ea5t s\u1ee9c (Ngu\u1ed3n: Internet)<\/em><\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">T\u00f3m l\u1ea1i, creatine l\u00e0 m\u1ed9t h\u1ee3p ch\u1ea5t h\u1eefu c\u01a1 \u0111em l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe khi b\u1ea1n s\u1eed d\u1ee5ng \u0111\u00fang c\u00e1ch v\u00e0 \u0111\u00fang li\u1ec1u l\u01b0\u1ee3ng, b\u00ean c\u1ea1nh \u0111\u00f3 h\u1ee3p ch\u1ea5t h\u1eefu c\u01a1 n\u00e0y v\u1eabn t\u1ed3n t\u1ea1i nh\u1eefng t\u00e1c d\u1ee5ng ph\u1ee5 g\u00e2y \u1ea3nh h\u01b0\u1edfng ti\u00eau c\u1ef1c \u0111\u1ebfn m\u1ed9t s\u1ed1 c\u01a1 quan tr\u1ecdng c\u01a1 th\u1ec3. \u0110\u1ec3 c\u1eadp nh\u1eadt nh\u1eefng th\u00f4ng tin m\u1edbi nh\u1ea5t, h\u00e3y truy c\u1eadp <a href=\"https:\/\/hoanmy.com\/tin-tuc\/\" target=\"_blank\" rel=\"noopener\">Tin t\u1ee9c y t\u1ebf<\/a>. Ngo\u00e0i ra, b\u1ea1n c\u00f3 th\u1ec3 li\u00ean h\u1ec7 v\u1edbi ch\u00fang t\u00f4i <a href=\"https:\/\/hoanmy.com\/chuyen-khoa\/\" target=\"_blank\" rel=\"noopener\">T\u1ea0I \u0110\u00c2Y<\/a> \u0111\u1ec3 \u0111\u1eb7t l\u1ecbch h\u1eb9n th\u0103m kh\u00e1m tr\u1ef1c ti\u1ebfp, ho\u1eb7c g\u1ecdi qua s\u1ed1 <a href=\"https:\/\/hoanmy.com\/mang-luoi\/\" target=\"_blank\" rel=\"noopener\">HOTLINE<\/a> \u0111\u1ec3 \u0111\u01b0\u1ee3c gi\u1ea3i \u0111\u00e1p m\u1ecdi th\u1eafc m\u1eafc v\u00e0 h\u1ed7 tr\u1ee3 t\u01b0 v\u1ea5n mi\u1ec5n ph\u00ed t\u1ea1i h\u1ec7 th\u1ed1ng B\u1ec7nh vi\u1ec7n Ho\u00e0n M\u1ef9 tr\u00ean to\u00e0n qu\u1ed1c.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Creatine l\u00e0 m\u1ed9t d\u1ea1ng axit amin c\u00f3 trong c\u01a1 th\u1ec3, ho\u1eb7c ng\u01b0\u1eddi ta c\u00f3 th\u1ec3 t\u00ecm th\u1ea5y ch\u1ea5t n\u00e0y th\u00f4ng qua c\u00e1c lo\u1ea1i th\u1ecbt \u0111\u1ecf v\u00e0 h\u1ea3i s\u1ea3n. H\u1ee3p ch\u1ea5t n\u00e0y c\u00f3 t\u00e1c d\u1ee5ng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn c\u00e1c c\u01a1 quan trong c\u01a1 th\u1ec3, \u0111\u1eb7c bi\u1ec7t l\u00e0 ph\u1ea7n c\u01a1 v\u00e0 gi\u00fap n\u1ea1p calo cho ng\u01b0\u1eddi d\u00f9ng [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":278128,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1249],"tags":[],"class_list":["post-278127","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tin-tuc-y-te"],"acf":[],"_links":{"self":[{"href":"https:\/\/clients-previewhub.com\/hoanmy_wp\/wp-json\/wp\/v2\/posts\/278127","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/clients-previewhub.com\/hoanmy_wp\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/clients-previewhub.com\/hoanmy_wp\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/clients-previewhub.com\/hoanmy_wp\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/clients-previewhub.com\/hoanmy_wp\/wp-json\/wp\/v2\/comments?post=278127"}],"version-history":[{"count":1,"href":"https:\/\/clients-previewhub.com\/hoanmy_wp\/wp-json\/wp\/v2\/posts\/278127\/revisions"}],"predecessor-version":[{"id":303311,"href":"https:\/\/clients-previewhub.com\/hoanmy_wp\/wp-json\/wp\/v2\/posts\/278127\/revisions\/303311"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/clients-previewhub.com\/hoanmy_wp\/wp-json\/wp\/v2\/media\/278128"}],"wp:attachment":[{"href":"https:\/\/clients-previewhub.com\/hoanmy_wp\/wp-json\/wp\/v2\/media?parent=278127"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/clients-previewhub.com\/hoanmy_wp\/wp-json\/wp\/v2\/categories?post=278127"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/clients-previewhub.com\/hoanmy_wp\/wp-json\/wp\/v2\/tags?post=278127"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}