5 Zvikonzero Nei Creatine Monohydrate Ndiyo Yakanyanya kunaka

Zvemukati

• 1. Ane Zvakanyanya Kuchengetedza Rekodhi
• 2.Ine Inonyanya Kutsigira Sayenzi
• 3. Inovandudza Kuita Kwekuekisesaiza Saizvozvowo kana Nani Kupfuura Mamwe Mafomu
• 4. Ndezvipi Zviri Nyore Kuwana
• 5. Ndiyo Yakachipa Kuderera
• Icho Chinokosha

Zvisikwa zvakave zvichidzidzwa zvakanyanya sekuwedzera kwekudya kwemakore mazhinji.

Muchokwadi, zvinopfuura chiuru zvidzidzo zvakaitwa, izvo zvakaratidza kuti creatine ndeye yepamusoro yekuwedzera yekurovedza muviri ().

Vanenge vese zvavo vaishandisa iyo imwecheteyo fomu yekuwedzera - creatine monohydrate.

Uyezve, masayendisiti mazhinji anodzidza zvinowedzera anotenda kuti monohydrate ndiyo fomu yakanakisa. Heano mashanu ezvesainzi-akatsigira zvikonzero nei iyi fomu iri yakanyanya kunaka.

1. Ane Zvakanyanya Kuchengetedza Rekodhi

Ongororo dzakawanda dzakaratidza kuti creatine monohydrate yakachengeteka kwazvo kudya.

Sangano reInternational Society of Sports Nutrition nguva pfupi yadarika rakapedzisa richiti, "Hapana humbowo hunogombedzera hwesainzi hwekuti iko kushoma- kana kwenguva refu kushandisa creatine monohydrate kune zvinokuvadza" ().

Zvidzidzo zvataura kuti kudya monohydrate kwemakore maviri kusvika mashanu kunoratidzika kunge kwakachengeteka, pasina mhedzisiro yakaipa yakanyorwa (,).

Iyi yekuwedzera inoita kunge yakachengeteka pamadosi epamusoro, futi. Kunyangwe hazvo zuva nezuva dhizeti iri 3-5 magiramu, vanhu vakatora madosi anosvika kumagiramu makumi matatu pazuva kusvika kumakore mashanu vasina zvinotaurwa nezvechengetedzo ().

Iyo chete yakajairika mhedzisiro mhedzisiro kuwedzera uremu (,,).

Nekudaro, izvi hazvifanire kutarisirwa sechinhu chakaipa. Zvisikwa zvinowedzera zvirimo zvemvura zvemaseru maseru, uye zvinogona zvakare kubatsira kuwedzera mhasuru (,,).

Chero hupi hupfumi hwaungawana semhedzisiro yekushandisa iyi yekuwedzera inokonzerwa nekuwedzera kwemvura kana mhasuru, kwete mafuta.

Kunyangwe mafomu echisiki kunze kwemonohydrate angavewo akachengeteka kushandisa, pane humbowo hushoma kwazvo hwesainzi hunosimbisa izvi.

Pfupiso: Huwandu hukuru hwezvidzidzo hwakasimbisa kuti creatine monohydrate yakachengeteka kushandisa. Kune rumwe ruzivo rwakanyanya rwekuchengetedza fomu iyi yekuwedzera kupfuura chero imwe fomu.

2.Ine Inonyanya Kutsigira Sayenzi

Iyo yakawanda kwazvo yeanopfuura chiuru ezvidzidzo zve creatine akashandisa iyo monohydrate fomu.

Kunze kweichi chimiro, mamwe mafomu akakosha ekusika pamusika ndeaya:

• Gadzira ethyl ester
• Gadzira hydrochloride
• Yakasikwa creatine
• Liquid creatine
• Gadzira magnesium chelate

Nepo imwe neimwe yeaya mafomu iine mashoma ezvidzidzo anoiongorora, ruzivo rwemhedzisiro yemafomu aya muvanhu ishoma (,,,).

Anenge ese hutano uye kurovedza muviri mabhenefiti ekutora zvisikwa zvekuwedzera zvinoratidzwa muzvidzidzo uchishandisa monohydrate (,,,).

Aya mabhenefiti anosanganisira kuwana mhasuru, kunatsiridza kurovedza muviri kuita uye zvinokwanisika huropi hunobatsira (,,).

Zvidzidzo zvakaratidza kuti ichi chinowedzera chinogona kuwedzera simba kuwana kubva kuhuremu-kudzidzisa chirongwa neinenge 5-10%, paavhareji (,,).

Pamusoro pezvo, ongororo hombe yezvikafu zvekuwedzera yakawana kuti creatine monohydrate ndiyo yainyanya kuita kuti mhasuru iwane ().

Pfupiso: Mhando dzakasiyana dzekusika dzinoshandiswa mukuwedzera. Nekudaro, mazhinji ezve mabhenefiti anozivikanwa anogona kunzi akasikwa monohydrate, nekuti zvidzidzo zvakawanda zvakashandisa fomu iri.

3. Inovandudza Kuita Kwekuekisesaiza Saizvozvowo kana Nani Kupfuura Mamwe Mafomu

Zvisikwa monohydrate ine akasiyana mhedzisiro pane hutano uye kurovedza mashandiro, kusanganisira kuwedzera simba, simba uye mhasuru mashoma (,,,).

Tsvakurudzo dzinoverengeka dzakafananidza monohydrate uye mamwe mafomu ezvavo mhedzisiro pane kuita kwekuita.

Zvisikwa monohydrate inoita kunge iri nani pane iyo ethyl ester uye emvura mafomu e creatine (,,).

Chimwe chidzidzo chakawana kuti monohydrate inowedzera zvisikwa zvemukati muropa uye mhasuru zvirinani pane iyo ethyl ester fomu ().

Imwe ongororo yakaratidza kuti vatori vechikamu 'bhasikoro mashandiro akawedzera ne10% pavakatora monohydrate powder, asi haina kuwedzera pavakatora liquid creatine ().

Zvisinei, zvishoma zvishoma, zvidzidzo zvekutanga zvakaratidza kuti mabuffered uye magnesium chelate mafomu e creatine anogona kunge akabudirira se monohydrate pakuvandudza kuita kwese (,).

Kunyanya, mafomu aya anogona kunge achienzana kushanda pakuwedzera bhenji-kudzvanya simba uye kugadzirwa kwesimba panguva yekuchovha bhasikoro ().

Hapana zvidzidzo zvakakodzera zvakafananidza mafomu e monohydrate uye hydrochloride.

Pakazara, hapana humbowo hwakaringana hwesainzi hwekupedzisa kuti iwe unofanirwa kutora chero fomu yekusika isiri monohydrate.

Kunyange mamwe mafomu matsva angave achivimbisa, huwandu hwehuchapupu hwe monohydrate hunonyanya kushamisa kupfuura humbowo hwemamwe mafomu.

Pfupiso: Zvisikwa monohydrate inoshanda zvakanyanya kupfuura iyo yemvura uye ethyl ester mafomu ekuvandudza kurovedza muviri. Izvo zvakare zvinongoshanda seyakafanana neyemagniziyamu chelate uye mabuffered mafomu.

4. Ndezvipi Zviri Nyore Kuwana

Dzimwe mhando nyowani dzekusika dzinongowanikwa mune akawanda-zvigadzirwa zvigadzirwa, senge pre-Workout zvinowedzera.

Kana iwe ukatenga izvi, iwe unenge uri kubhadhara kune mashoma emamwe ekuwedzera kunze kweiyo iwe aunonyatsoda.

Uyezve, izvi zvimwe zvinoshandiswa zvinowanzove zvisina basa uye hazvina rutsigiro rwesainzi seye creatine (,).

Mamwe mafomu ezvisikwa, akadai sehydrochloride uye ethyl ester, anogona kutengwa sechinhu chemunhu.

Nekudaro, izvi zvinongowanikwa kubva kune vashoma vatengesi online kana muzvitoro.

Kune rimwe divi, iyo monohydrate fomu iri nyore kutenga sechinhu chimwe chete.

Nekukurumidza kutsvaga kwepamhepo, iwe unowana akawanda masarudzo ekutenga creatine monohydrate pasina chero zvimwe zvinongedzo zvakawedzerwa.

Pfupiso: Monohydrate ndiyo iri nyore chimiro chekusika kuwana sechigadzirwa chega. Inowanikwa kubva kune vakawanda online vatengesi uye zvitoro.

5. Ndiyo Yakachipa Kuderera

Haisi chete monohydrate fomu iri nyore kwazvo yekusika kuti uwane sechinhu chimwe chete, zvakare iri yakachipa.

Pane zvikonzero zvishoma zvinoita.

Sezvo monohydrate yave ichiwanikwa kwenguva yakareba kupfuura mamwe mafomu ezvisikwa, zvinogona kunge zvakachipa kugadzira.

Pamusoro pezvo, sezvo makambani mazhinji achigadzira iyi fomu yekuwedzera, pane makwikwi ekuchengeta mitengo iri pasi.

2.2 pondo (1 kg) yemonohydrate inogona kutengwa pamadhora makumi maviri emadhora. Kana iwe ukatora muyero wakajairika we3-5 gramu pazuva, huwandu uhwu hunogara kwemazuva mazana maviri kusvika kumazana matatu nemakumi matatu.

Saizi yakafanana yeiyo hydrochloride kana ethyl ester mafomu e creatine angangoita madhora makumi matatu kusvika makumi matatu nemashanu emadhora, kana zvimwe.

Zvimwe, mafomu matsva eiyi yekuwedzera kazhinji haigone kuti iwe utenge sechigadzirwa chemunhu.

Pfupiso: Parizvino, monohydrate ndiyo yakachipa fomu yechisiko yekutenga. Mamwe mafomu anodhura kana kuti akaoma kuwana sechinhu chimwe chete.

Icho Chinokosha

Zvisikwa ndeimwe yeanonyanya kushanda ekuwedzera ekurovedza muviri. Mhando dzinoverengeka dziripo, asi monohydrate parizvino ndiyo yakanakisa fomu.

Iyo ine yakanakisa rekodhi rekodhi, kutsigirwa kwakawanda kwesainzi uye ingangodaro inoshanda seimwe chero imwe fomu pamusika. Inowanikwawo zvakanyanya uye kazhinji ine mutengo wakaderera.

Pakazara, zviri pachena kuti creatine monohydrate ndiyo yakanakisa fomu yaunotora.