Izizathu ezi-5 zokuthi kungani i-Creatine Monohydrate Ihamba Phambili

-Delile

• 1. IneRekhodi Yezokuphepha Engcono Kakhulu
• 2. Inokusekelwa Okungokwesayensi Kakhulu
• 3. Ithuthukisa Ukuzivocavoca Ukusebenza Ngokunjalo noma Kungcono Kunamanye Amafomu
• 4. Ingabe kulula ukuthola
• 5. Ingabe eshibhe kunawo wonke
• Okusemqoka

I-Creatine ifundwe kakhulu njengesengezo sokudla iminyaka eminingi.

Eqinisweni, kwenziwe izifundo ezingaphezu kwezingu-1 000, ezibonise ukuthi i-creatine iyisengezo esiphakeme sokwenza umsebenzi wokuzivocavoca ().

Cishe bonke basebenzise ifomu elifanayo le-supplement - creatine monohydrate.

Ngaphezu kwalokho, ososayensi abaningi abafunda izithasiselo bakholelwa ukuthi i-monohydrate iyindlela engcono kakhulu. Nazi izizathu ezinhlanu ezixhaswe yisayensi zokuthi kungani leli fomu lihamba phambili.

1. IneRekhodi Yezokuphepha Engcono Kakhulu

Ucwaningo oluningi lukhombisile ukuthi i-creatine monohydrate iphephe kakhulu ukuyisebenzisa.

I-International Society of Sports Nutrition isanda kuphetha ngokuthi, “Abukho ubufakazi besayensi obucindezelayo bokuthi ukusetshenziswa kwesikhashana noma kwesikhathi eside kwe-creatine monohydrate kunemiphumela emibi” ().

Ucwaningo lubike ukuthi ukudla i-monohydrate iminyaka emibili kuya kwemihlanu kubonakala kuphephile, kungekho miphumela emibi ebhaliwe (,).

Lesi sithasiselo sibonakala siphephile kumithamo ephakeme, futhi. Yize umthamo ojwayelekile wansuku zonke ungama-3-5 amagremu, abantu bathathe imithamo efinyelela kuma-gramu angama-30 ngosuku kuze kube yiminyaka emihlanu ngaphandle kokukhathazeka okuphephile okubikiwe ().

Umphumela ohlangothini ovamile kuphela ukuzuza kwesisindo (,,).

Noma kunjalo, lokhu akufanele kubhekwe njengento embi. I-creatine inyusa okuqukethwe kwamanzi kwamaseli emisipha, futhi ingasiza futhi ekwandiseni isisindo semisipha (,,).

Noma yikuphi ukuzuza kwesisindo ongakuthola ngenxa yokusebenzisa lesi sithasiselo kungenxa yokwanda kwamanzi noma imisipha, hhayi amafutha.

Yize izinhlobo ze-creatine ngaphandle kwe-monohydrate nazo zingaphepha ukuzisebenzisa, buncane kakhulu ubufakazi besayensi obufakazela lokhu.

Isifinyezo: Inani elikhulu lezifundo likuqinisekisile ukuthi i-creatine monohydrate iphephile ukuthi ingadliwa. Kunemininingwane eminingi kakhulu yezokuphepha yaleli fomu lesengezo kunanoma iyiphi enye indlela.

2. Inokusekelwa Okungokwesayensi Kakhulu

Iningi lezifundo ezingaphezu kwe-1 000 ku-creatine zisebenzise ifomu le-monohydrate.

Ngaphandle kwaleli fomu, ezinye izinhlobo eziyinhloko zokudalwa emakethe yilezi:

• Dala i-ethyl ester
• Dala i-hydrochloride
• I-creatine ebanjiwe
• Okudala oketshezi
• Dala i-magnesium chelate

Ngenkathi ngalinye lalawa mafomu linezifundo ezimbalwa eziwahlolisisayo, imininingwane ngemiphumela yalawa mafomu kubantu ilinganiselwe (,,,).

Cishe zonke izinzuzo zezempilo nokuzivocavoca ngokuthatha izithako zokudala zikhonjisiwe ezifundweni kusetshenziswa i-monohydrate (,,,).

Lezi zinzuzo zifaka ukuzuza kwemisipha, ukusebenza okuthuthukile kokuzivocavoca kanye nezinzuzo zobuchopho ezinokwenzeka (,,).

Ucwaningo lukhombisile ukuthi lesi sithasiselo singakhuphula ukuzuza kwamandla kusuka kuhlelo lokuqeqesha isisindo cishe ngo-5-10%, ngokwesilinganiso (,,).

Ngokwengeziwe, ukubuyekezwa okukhulu kwezithako zokudla kutholakale ukuthi i-creatine monohydrate iyona ebisebenza kakhulu ekuzuzeni izicubu zomzimba ().

Isifinyezo: Izinhlobo eziningi ze-creatine zisetshenziselwa izithasiselo. Kodwa-ke, izinzuzo eziningi ezaziwayo zingabangelwa i-creatine monohydrate, ngoba izifundo eziningi zisebenzise leli fomu.

3. Ithuthukisa Ukuzivocavoca Ukusebenza Ngokunjalo noma Kungcono Kunamanye Amafomu

I-Creatine monohydrate inemiphumela ehlukahlukene ekusebenzeni kwezempilo nasekuzivocavoca umzimba, kufaka phakathi amandla akhuphukile, amandla nobukhulu bemisipha (,,,).

Izifundo eziningana ziqhathanise i-monohydrate namanye amafomu ngemiphumela yawo ekusebenzeni kokuzivocavoca umzimba.

I-creatine monohydrate ibonakala ingcono kune-ethyl ester nezinhlobo zoketshezi ze-creatine (,,).

Ucwaningo oluthile lwathola ukuthi i-monohydrate inyusa okuqukethwe kwe-creatine egazini nasemisipheni kangcono kunefomu le-ethyl ester ().

Olunye ucwaningo lubike ukuthi ukusebenza kwabahlanganyeli bamabhayisikili kukhuphuke ngo-10% ngenkathi bethatha i-monohydrate powder, kodwa abenyukanga lapho bethatha i-liquid creatine ().

Kodwa-ke, izifundo ezimbalwa ezincane, zokuqala ziphakamise ukuthi izinhlobo ze-creatine ze-buffered ne-magnesium zingasebenza njenge-monohydrate ekuthuthukiseni ukusebenza kokuvivinya umzimba (,).

Ngokuqondile, lawa mafomu angasebenza ngokulinganayo ekwandiseni amandla okucinezela ebhentshini nokukhiqizwa kwamandla ngesikhathi sokuhamba ngebhayisikili ().

Azikho izifundo ezifanele eziqhathanise amafomu e-monohydrate ne-hydrochloride.

Sekukonke, abukho nje ubufakazi obanele besayensi bokuphetha ngokuthi kufanele uthathe noma yiluphi uhlobo lwe-creatine ngaphandle kwe-monohydrate.

Ngenkathi amanye amafomu amasha ethembisa, inani lobufakazi be-monohydrate lihlaba umxhwele kakhulu kunobufakazi bazo zonke ezinye izinhlobo.

Isifinyezo: I-creatine monohydrate iphumelela kakhulu kunamafomu we-liquid ne-ethyl ester okuthuthukisa ukusebenza kokuzivocavoca umzimba. Kubuye okungenani kuphumelele njenge-magnesium chelate namafomu ahlanganisiwe.

4. Ingabe kulula ukuthola

Ezinye izinhlobo ezintsha ze-creatine zitholakala kuphela kwimikhiqizo enezithako eziningi, njengezithasiselo zangaphambi kokuzivocavoca.

Uma uthenga lokhu, uzobe ukhokhela idlanzana lezinye izengezo ngaphandle kwaleyo oyifunayo ngempela.

Ngaphezu kwalokho, lezi ezinye izithako ngokuvamile azidingeki futhi azinakho ukusekelwa kwesayensi okufana ne-creatine (,).

Ezinye izinhlobo ze-creatine, njenge-hydrochloride ne-ethyl ester, zingathengwa njengesithako esisodwa.

Kodwa-ke, lokhu kutholakala kuphela kwinani elincane labathengisi online noma ezitolo.

Ngakolunye uhlangothi, ifomu le-monohydrate kulula ukulithenga njengesithako esisodwa.

Ngokusesha okusheshayo ku-inthanethi, uzothola izinketho eziningi zokuthenga i-creatine monohydrate ngaphandle kwezinye izithako ezifakiwe.

Isifinyezo: I-Monohydrate iyindlela elula yokudala yokuthola njengesithako ngasinye. Itholakala kubathengisi abaningi be-inthanethi nasezitolo.

5. Ingabe eshibhe kunawo wonke

Akukhona kuphela ukuthi i-monohydrate iyindlela elula yokudala yokuthola njengesithako esisodwa, futhi futhi ishibhile.

Kunezizathu ezimbalwa ezingenzeka zokuthi kungani.

Njengoba i-monohydrate itholakale isikhathi eside kunezinye izinhlobo ze-creatine, kungabiza ukukhiqiza.

Ngokwengeziwe, njengoba izinkampani eziningi zenza leli fomu lesengezo, kunomncintiswano omkhulu wokugcina amanani entengo ephansi.

Amakhilogremu ayi-2.2 we-monohydrate angathengwa cishe ngama- $ 20 USD. Uma uthatha umthamo ojwayelekile wama-3-5 amagremu ngosuku, leli nani lizohlala izinsuku ezingama-200 kuye kuma-330.

Usayizi ofanayo we-hydrochloride noma i-ethyl ester izinhlobo ze-creatine cishe zingama- $ 30-35 USD, noma ngaphezulu.

Okunye, izinhlobo ezintsha zalesi sengezo kaningi akunakwenzeka ukuthi uzithenge njengesithako esisodwa.

Isifinyezo: Njengamanje, i-monohydrate iyindlela eshibhe kunazo zonke yokudala ongayithenga. Ezinye izinhlobo zibiza kakhulu noma kunzima ukuzithola njengesithako esisodwa.

Okusemqoka

I-Creatine ingesinye sezithako ezisebenza kakhulu ekusebenzeni kokuzivocavoca umzimba. Izinhlobo eziningana ziyatholakala, kepha i-monohydrate okwamanje iyifomu engcono kakhulu.

Inerekhodi lokuphepha elihamba phambili, ukwesekwa okuningi kwesayensi futhi isebenza ngempumelelo njenganoma iluphi olunye uhlobo emakethe. Iphinde itholakale kabanzi futhi ngokujwayelekile inenani eliphansi kakhulu.

Kukonke, kusobala ukuthi i-creatine monohydrate iyindlela enhle ongayithatha.