Zifukwa 5 Zoti Creatine Monohydrate Ndiye Zabwino Kwambiri

Zamkati

• 1. Ali ndi Chitetezo Chabwino Kwambiri
• 2. Ali Ndi Chithandizo Cha Sayansi Kwambiri
• 3.Kulimbitsa Magwiridwe Azochita Zabwino Bwino Kapena Kuposa Mitundu Ina
• 4. Ndi Chosavuta Kupeza
• 5. Ndiotsika mtengo kwambiri
• Mfundo Yofunika Kwambiri

Cholengedwa chakhala chikuphunziridwa kwambiri ngati chowonjezera pazakudya kwazaka zambiri.

M'malo mwake, maphunziro opitilira 1,000 apangidwa, omwe awonetsa kuti cholengedwa ndichowonjezera chochita zolimbitsa thupi ().

Pafupifupi onsewo amagwiritsa ntchito njira yofananira - creatine monohydrate.

Kuphatikiza apo, asayansi ambiri omwe amaphunzira zowonjezera zowonjezera amakhulupirira kuti monohydrate ndiye mawonekedwe abwino kwambiri. Nazi zifukwa zisanu zothandizidwa ndi sayansi kuti mawonekedwe awa ndi abwino kwambiri.

1. Ali ndi Chitetezo Chabwino Kwambiri

Kafukufuku wochuluka wasonyeza kuti creatine monohydrate ndiwotheka kuidya.

International Society of Sports Nutrition posachedwapa yamaliza kuti, "Palibe umboni wotsimikizira wasayansi kuti kugwiritsa ntchito kwa nthawi yayitali kapena kwakanthawi kwa creatine monohydrate kuli ndi zoyipa zilizonse" ().

Kafukufuku wanena kuti kumwa monohydrate zaka ziwiri kapena zisanu kumawoneka ngati kotetezeka, popanda zovuta zilizonse zolembedwa (,).

Chowonjezera ichi chikuwoneka ngati chotetezeka pamlingo waukulu, naponso. Ngakhale kuti tsiku lililonse mankhwalawa ndi magalamu 3-5, anthu atenga mlingo wa magalamu 30 patsiku kwa zaka zisanu osakhala ndi nkhawa za chitetezo ().

Chokhacho chokhacho chotsatira ndicho kupindula (,,).

Komabe, izi siziyenera kuonedwa ngati zoyipa. Cholengedwa chimakulitsa kuchuluka kwa madzi m'maselo amisempha, ndipo chitha kuthandizanso kukulitsa minofu (,,).

Kulemera kulikonse komwe mungakhale nako chifukwa chogwiritsa ntchito chowonjezerachi kumachitika chifukwa cha kuwonjezeka kwa madzi kapena minofu, osati mafuta.

Ngakhale mitundu yazachilengedwe kupatula monohydrate itha kukhalanso yotetezeka kuti idye, pali umboni wochepa kwambiri wasayansi wotsimikizira izi.

Chidule: Kafukufuku wambiri watsimikizira kuti creatine monohydrate ndiyabwino kudya. Pali zambiri zachitetezo cha fomu iyi yowonjezerapo kuposa njira ina iliyonse.

2. Ali Ndi Chithandizo Cha Sayansi Kwambiri

Ambiri mwa maphunziro opitilira 1,000 pazopeka adagwiritsa ntchito mawonekedwe a monohydrate.

Kupatula mawonekedwe awa, mitundu ina yayikuru yolenga pamsika ndi:

• Pangani estyl ester
• Pangani hydrochloride
• Mlengi wotetezedwa
• Mlengi wamadzimadzi
• Pangani chelate ya magnesium

Ngakhale iliyonse mwa mitundu iyi ili ndi maphunziro owerengeka omwe amawafufuza, zidziwitso zakukhudzidwa kwa mitundu iyi mwa anthu ndizochepa (,,,).

Pafupifupi zabwino zonse zathanzi komanso zolimbitsa thupi potenga zowonjezera zowonjezera zawonetsedwa m'maphunziro ogwiritsa ntchito monohydrate (,,,).

Izi ndizophatikiza kupindula kwa minofu, kuchita bwino zolimbitsa thupi komanso kuthekera kwaubongo (,,).

Kafukufuku wasonyeza kuti chowonjezera ichi chitha kukulitsa mphamvu kuchokera ku pulogalamu yophunzitsira zolemera pafupifupi 5-10%, pafupifupi (,,).

Kuphatikiza apo, kuwunika kwakukulu kwa zowonjezera zowonjezera kunapezeka kuti creatine monohydrate inali yothandiza kwambiri pakupeza minofu ().

Chidule: Mitundu ingapo yamalengi imagwiritsidwa ntchito pama supplements. Komabe, zabwino zambiri zodziwika zimatha kupezeka kuti zimapangidwa ndi monohydrate, popeza maphunziro ambiri agwiritsa ntchito fomuyi.

3.Kulimbitsa Magwiridwe Azochita Zabwino Bwino Kapena Kuposa Mitundu Ina

Creatine monohydrate imakhala ndi zovuta zosiyanasiyana paumoyo komanso kuchita masewera olimbitsa thupi, kuphatikiza mphamvu zowonjezereka, mphamvu ndi minofu (,,,).

Kafukufuku angapo adayerekezera monohydrate ndi mitundu ina pazotsatira zake zolimbitsa thupi.

Kupanga monohydrate kumawoneka bwino kuposa ethyl ester ndi mitundu yamadzimadzi yopanga (,,).

Kafukufuku wina adapeza kuti monohydrate imakulitsa zolengedwa m'magazi ndi minofu bwino kuposa mawonekedwe a ethyl ester ().

Kafukufuku wina adawonetsa kuti ochita nawo njinga zamayendedwe adakwera ndi 10% pomwe adatenga ufa wa monohydrate, koma sanawonjezeke atatenga zakumwa zamadzi ().

Komabe, kafukufuku wowerengeka woyambirira adati mitundu yopanga ya buffered ndi magnesium itha kukhala yothandiza ngati monohydrate pakukweza magwiridwe antchito (,).

Makamaka, mitundu iyi imathandizanso kukulitsa mphamvu yama benchi ndi kupanga magetsi pa njinga ().

Palibe maphunziro oyenera omwe afanizira mitundu ya monohydrate ndi hydrochloride.

Ponseponse, palibe umboni wokwanira wasayansi wotsimikizira kuti muyenera kutenga cholengedwa chilichonse kupatula monohydrate.

Ngakhale mitundu ina yatsopano ingakhale yolonjeza, kuchuluka kwa ma monohydrate ndichopatsa chidwi kwambiri kuposa umboni wa mitundu ina yonse.

Chidule: Creatine monohydrate ndiwothandiza kwambiri kuposa mawonekedwe amadzimadzi ndi a ethyl ester othandizira kuchita masewera olimbitsa thupi. Imakhalanso yogwira mtima ngati magnesium chelate komanso mawonekedwe opunduka.

4. Ndi Chosavuta Kupeza

Mitundu ina yatsopano yolengedwa imangopezeka muzinthu zophatikizira zingapo, monga zowonjezera pre-workout.

Ngati mugula izi, mudzakhala mukulipira zowonjezera zowonjezera zowonjezera kupatula zomwe mukufuna.

Kuphatikiza apo, zosakaniza zina nthawi zambiri zimakhala zosafunikira ndipo sizikhala ndi chithandizo chasayansi chofanana ndi cholengedwa (,).

Mitundu ina yolenga, monga hydrochloride ndi ethyl ester, itha kugulidwa ngati chinthu chimodzi.

Komabe, izi zimapezeka kuchokera kwa ochepa omwe amagulitsa pa intaneti kapena m'masitolo.

Kumbali inayi, mawonekedwe a monohydrate ndiosavuta kugula ngati chinthu chimodzi.

Pofufuza mwachangu pa intaneti, mupeza njira zambiri zogulira creatine monohydrate popanda zowonjezera zina.

Chidule: Monohydrate ndi njira yosavuta kwambiri yopangira zinthu monga chinthu chimodzi. Ikupezeka kwa ogulitsa ndi malo ogulitsa ambiri pa intaneti.

5. Ndiotsika mtengo kwambiri

Sikuti monohydrate ndiye njira yosavuta yopangira ngati chinthu chimodzi, komanso yotsika mtengo.

Pali zifukwa zingapo zotheka.

Popeza monohydrate yakhalapo kwanthawi yayitali kuposa mitundu ina ya zolengedwa, zitha kukhala zotsika mtengo kupanga.

Kuphatikiza apo, popeza makampani ambiri amapanga fomu yowonjezerayi, pali mpikisano wambiri wosunga mitengo yotsika.

Makilogalamu 2.2 a monohydrate atha kugulidwa pafupifupi $ 20 USD. Mukatenga mlingo woyenera wa ma 3-5 magalamu patsiku, ndalamayi imatha masiku 200 mpaka 330.

Kukula kofanana kwa mitundu ya hydrochloride kapena ethyl ester ya creatine ndi pafupifupi $ 30-35 USD, kapena kuposa.

Zina, mitundu yatsopano yazowonjezera izi nthawi zambiri imakhala yosatheka kuti mugule ngati chinthu chimodzi.

Chidule: Pakadali pano, monohydrate ndiye njira yotsika mtengo kwambiri yopangira zinthu. Mitundu ina ndi yokwera mtengo kapena yovuta kupeza ngati chinthu chimodzi.

Mfundo Yofunika Kwambiri

Creatine ndi chimodzi mwazothandiza kwambiri pakuchita masewera olimbitsa thupi. Mitundu ingapo ilipo, koma monohydrate pano ndiye mawonekedwe abwino kwambiri.

Ili ndi mbiri yabwino kwambiri yachitetezo, yothandizidwa kwambiri ndi asayansi ndipo imakhala yothandiza kwambiri ngati njira ina iliyonse pamsika. Imapezekanso kwambiri ndipo imakhala ndi mtengo wotsika kwambiri.

Ponseponse, zikuwonekeratu kuti chilengedwe cha monohydrate ndiye mawonekedwe abwino kwambiri omwe mungatenge.