Izizathu ezi-5 zokuba iCreativeine Monohydrate yeyona yona ilungileyo

Umxholo

• 1. Unelona Ngxelo liKhuselekileyo
• 2. Unenkxaso yeNkcubeko
• 3. Ukuphucula ukuSebenza ngokuLolonga ngokuLungileyo okanye okungcono kunezinye iiFomu
• 4. Ngaba yeyona ilula ukuyifumana
• 5. Ngaba lelona Lixabiso
• Umgca osezantsi

I-Creatine ifundwe ngokubanzi njengesongezelelo sokutya iminyaka emininzi.

Ngapha koko, ngaphezulu kwe-1,000 yezifundo eziye zenziwa, eziye zabonisa ukuba i-creatine sisongezo esiphezulu sokwenza umthambo ().

Phantse bonke basebenzise uhlobo olufanayo lokuncedisa - creatine monohydrate.

Ngaphezulu, uninzi lwezazinzulu ezifunda izongezo zikholelwa ukuba eyona monohydrate yeyona ndlela ifanelekileyo. Nazi izizathu ezihlanu ezixhaswe yisayensi zokuba kutheni le fomu ingcono.

1. Unelona Ngxelo liKhuselekileyo

Izifundo ezininzi zibonise ukuba ukudala i-monohydrate kukhuselekile kakhulu ukuyisebenzisa.

Umbutho waMazwe ngaMazwe weSondlo sezeMidlalo uqukumbele kutsha nje, "Akukho bungqina benzululwazi bunyanzelisayo bokuba ukusetyenziswa kwexesha elifutshane okanye elide le-creatine monohydrate kuneziphumo ezibi" ().

Izifundo zixele ukuba ukutyiwa kwe-monohydrate kangangeminyaka emibini ukuya kwemihlanu kubonakala kukhuselekile, kungekho ziphumo zibi zibhaliweyo (,).

Olu ncediso lubonakala lukhuselekile kwiidosi eziphezulu, nazo. Nangona idosi eqhelekileyo yemihla ngemihla iyi-3-5 yeegram, abantu bathathe idosi ukuya kuthi ga kwi-30 yeegram ngosuku ukuya kuthi ga kwiminyaka emihlanu kungekho zixhalabisayo ngokhuseleko ().

Iziphumo ebezingalindelekanga eziqhelekileyo kuphela kukufumana ubunzima (,,).

Nangona kunjalo, oku akufuneki kujongwe njengento embi. I-Creatine inyusa umxholo wamanzi weeseli zemisipha, kwaye inokunceda ukwandisa ubunzima bemisipha (,,).

Nasiphi na isisindo sokufumana ubunzima ngenxa yokusebenzisa olu kongezo kungenxa yokwanda kwamanzi okanye umsipha, hayi amanqatha.

Nangona iifom zokuyila ngaphandle kwe-monohydrate zisenokukhuseleka ukuzisebenzisa, buncinci kakhulu ubungqina benzululwazi obuqinisekisa oku.

Isishwankathelo: Inani elikhulu lezifundo liqinisekisile ukuba ukudala i-monohydrate kukhuselekile ukuba kungadliwa. Kukho ulwazi ngakumbi lokhuseleko kule fomu yokongeza kunayo nayiphi na enye indlela.

2. Unenkxaso yeNkcubeko

Uninzi lwezifundo ezingaphezu kwe-1,000 kumdali zisebenzise ifom ye-monohydrate.

Ngaphandle kwale fomu, ezinye iindlela eziphambili zokudala kwintengiso zezi:

• Yenza i-ethyl ester
• Yenza ihydrochloride
• Umdali onamanzi
• Ukudala ulwelo
• Yenza i-magnesium chelate

Ngelixa nganye kwezi fom inesifundo esincinci esivelisayo, ulwazi ngeziphumo zezi fom ebantwini lilinganiselwe (,,,).

Phantse zonke izibonelelo zempilo kunye nokuzilolonga ngokuthatha izongezo ze-creatine zibonisiwe kwizifundo kusetyenziswa i-monohydrate (,,,).

Ezi zibonelelo zibandakanya ukuzuza kwemisipha, ukuphucula ukusebenza komthambo kunye nezibonelelo ezinokubakho zobuchopho (,,).

Izifundo zibonise ukuba oku kongeza kunokunyusa ukuzuza kwamandla kwinkqubo yoqeqesho lobunzima malunga ne-5-10%, ngokomndilili (,,).

Ukongeza, uphononongo olukhulu lwezongezo zokutya lufumanise ukuba ukudala i-monohydrate yayiyeyona nto isebenzayo ekuzuzeni izihlunu ().

Isishwankathelo: Iindlela ezininzi zokudala zisetyenziswa kwizongezo. Nangona kunjalo, uninzi lwezibonelelo ezaziwayo zinokubangelwa kukudala i-monohydrate, kuba uninzi lwezifundo luyisebenzisile le fomu.

3. Ukuphucula ukuSebenza ngokuLolonga ngokuLungileyo okanye okungcono kunezinye iiFomu

Ukudala i-monohydrate ineziphumo ezahlukeneyo kwimpilo kunye nokusebenza komzimba, kubandakanya ukonyusa amandla, amandla kunye nobunzima bemisipha (,,,).

Izifundo ezininzi ziye zathelekisa i-monohydrate kunye nezinye iifom zeziphumo zazo ekusebenziseni umthambo.

Ukudala i-monohydrate kubonakala ngathi kulunge ngakumbi kune-ethyl ester kunye neendlela zolwelo ze-creatine (,,).

Olunye uphononongo lufumanise ukuba i-monohydrate yonyusa umxholo wokudala egazini nakwizihlunu ezingcono kunefom ye-ethyl ester ().

Olunye uphononongo luxele ukuba ukusebenza kweebhayisikile zabathathi-nxaxheba kunyuke nge-10% xa bethatha ipowder ye-monohydrate, kodwa khange bandise xa bethatha i-liquid creatine ().

Nangona kunjalo, izifundo ezimbalwa ezincinci, zokuqala ziphakamise ukuba iintlobo ze-cheated kunye ne-magnesium chelate ye-creatine inokusebenza njenge-monohydrate ekuphuculeni ukusebenza komthambo (,).

Ngokukodwa, ezi fom zinokusebenza ngokulingeneyo ekonyuseni amandla e-bench-press kunye nemveliso yamandla ngexesha lokuhamba ngebhayisikile ().

Akukho zifundo zifanelekileyo zithelekise iifom ze-monohydrate kunye nehydrochloride.

Ngokubanzi, abukho ubungqina obaneleyo benzululwazi bokugqiba ukuba kufuneka uthathe naluphi na uhlobo lwendalo ngaphandle kwe-monohydrate.

Ngelixa ezinye iintlobo zinokuthembisa, ubungakanani bobungqina be-monohydrate bunomtsalane ngakumbi kunobungqina bazo zonke ezinye iindlela.

Isishwankathelo: Ukudala i-monohydrate kusebenza ngakumbi kuneefomula kunye neefyl ester fomu zokuphucula ukusebenza komzimba. Kukwanobuncinci njengokusebenza njenge-magnesium chelate kunye neefom.

4. Ngaba yeyona ilula ukuyifumana

Ezinye iindlela ezintsha zokudala zifumaneka kuphela kwiimveliso zezithako ezininzi, ezinje ngezixhobo zangaphambi kokuzilolonga.

Ukuba uthenga ezi, uya kube uhlawulela ezinye zezincedisi ngaphandle kwale uyifunayo.

Ngaphezulu, ezinye izithako zihlala zingafuneki kwaye azinayo inkxaso yesayensi efanayo ne-creatine (,).

Ezinye iindlela zokuyila, ezinje ngehydrochloride kunye neethyl ester, zingathengwa njengezinto ezizezinye.

Nangona kunjalo, ezi zifumaneka kuphela kwinani elincinci labathengisi kwi-Intanethi okanye ezivenkileni.

Kwelinye icala, ifom ye-monohydrate kulula ukuyithenga njengesithako esinye.

Ngokukhangela ngokukhawuleza kwi-Intanethi, uya kufumana iindlela ezininzi zokuthenga i-creatine monohydrate ngaphandle kwazo naziphi na ezinye izithako ezongeziweyo.

Isishwankathelo: I-Monohydrate yeyona ndlela ilula yokuyifumana njengesithako ngasinye. Iyafumaneka kubathengisi abaninzi kwi-Intanethi nakwiivenkile.

5. Ngaba lelona Lixabiso

Ayisiyiyo kuphela i-monohydrate yeyona ndlela ilula yokuyifumana njengesithako esinye, ikwabiza ixabiso eliphantsi.

Kukho izizathu ezimbalwa ezinokubangela ukuba kutheni.

Kuba i-monohydrate sele ifumanekile ixesha elide kunezinye iindlela zokuyila, kunokuba ngexabiso eliphantsi ukuvelisa.

Ukongeza, kuba iinkampani ezininzi zenza le fomu yokongeza, kukho ukhuphiswano ngakumbi ukugcina amaxabiso asezantsi.

Iipilisi ezingama-2.2 (1 kg) ze-monohydrate zinokuthengwa malunga ne- $ 20 yeedola. Ukuba uthatha idosi esemgangathweni eyi-3-5 yeegram ngosuku, esi sixa siya kuhlala kangangeentsuku ezingama-200 ukuya kuma-330.

Ubungakanani obufanayo behydrochloride okanye i-ethyl ester yefom ye-creatine imalunga ne- $ 30-35 USD, okanye nangaphezulu.

Ezinye iifom ezintsha zolu ncedo zihlala zingenakwenzeka ukuba uthenge njengesithako esizimeleyo.

Isishwankathelo: Okwangoku, i-monohydrate yeyona ndlela inexabiso eliphantsi lokudala ukuze uthenge. Ezinye iifom zibiza kakhulu okanye kunzima ukuzifumana njengesithako esinye.

Umgca osezantsi

I-Creatine yenye yezona zixhobo ezifanelekileyo kakhulu ekusebenzeni komzimba. Iindidi ezininzi ziyafumaneka, kodwa i-monohydrate okwangoku yeyona fomu ifanelekileyo.

Inerekhodi yokhuseleko egqwesileyo, uninzi lwenkxaso yesayensi kwaye ubuncinci isebenze njengayo nayiphi na enye indlela yentengiso. Ikwafumaneka ngokubanzi kwaye ihlala inexabiso eliphantsi.

Ngokubanzi, kuyacaca ukuba ukudala i-monohydrate yeyona ndlela ifanelekileyo onokuyithatha.