Nā Kumu 5 no ke aha ʻo Creatine Monohidrat ka mea ʻoi loa

Anter

• 1. Loaʻa iā ia ka moʻolelo palekana maikaʻi loa
• 2. Loaʻa iā ia ke kākoʻo ʻepekema ʻoi loa
• 3. Hoʻonui i ka hana hoʻoikaika kino e like me ka maikaʻi a i ʻole ʻoi aku ka maikaʻi ma mua o nā ʻano ʻē aʻe
• 4. ʻO ka maʻalahi loa e loaʻa
• 5. ʻO ia ka mea haʻahaʻa loa
• Ka Laina Lalo

Ua aʻo nui ʻia ʻo Creatine ma ke ʻano he waihona meaʻai no nā makahiki he nui.

I ka ʻoiaʻiʻo, ʻoi aku ka nui o nā noiʻi he 1000 i mālama ʻia, i hōʻike ʻia ʻo ka creatine kahi mea kōkua kiʻekiʻe loa no ka hana hoʻoikaika kino ().

ʻAneʻane pau loa lākou i ka hoʻohana i ke ʻano like o ka supplement - creatine monohidrat.

ʻO ka mea nui aʻe, ʻo ka hapa nui o nā ʻepekema e aʻo nei i nā mea hoʻopihapiha e manaʻoʻiʻo ʻo ka monohopate ka ʻoi loa. Eia nā kumu ʻepekema ʻelima i kākoʻo ʻia i ke kumu ʻoi loa o kēia palapala.

1. Loaʻa iā ia ka moʻolelo palekana maikaʻi loa

Ua hōʻike ʻia nā noiʻi he palekana loa ka creatine monohidate e hoʻopau.

Ua hoʻopau koke ka International Society of Sports Nutr, "ʻAʻohe mea ʻepekema koʻikoʻi e pili ana i ka hoʻohana pōkole a lōʻihi paha o ka creatine monohidate he hopena maikaʻi ʻole" ().

Ua hōʻike ʻia nā noiʻi e palekana ana ka ʻai ʻana i ka monhīpaka no ʻelua a ʻelima mau makahiki, me ka loaʻa ʻole o nā hopena maikaʻi ʻole i kākau ʻia (,).

ʻOi aku ka palekana o kēia waihona ma nā kiʻekiʻena kiʻekiʻe. ʻOiai ʻo kahi mahele maʻamau i kēlā me kēia lā he 3-5 mau gram, ua lawe nā kānaka i nā kaha a hiki i 30 gram i kēlā me kēia lā a hiki i ʻelima mau makahiki me ka ʻole o nā pilikia palekana i hōʻike ʻia.

ʻO ka hopena hopena maʻamau ka loaʻa o ke kaupaona (,,).

Eia naʻe, ʻaʻole pono e nānā kēia i kahi mea maikaʻi ʻole. Hoʻonui ka Creatine i ka wai i nā hunaola, a hiki iā ia ke kōkua i ka hoʻonui i ka nui o nā mākala (,,).

ʻO kēlā me kēia kaupaona i loaʻa iā ʻoe ma ke ʻano he hopena o ka hoʻohana ʻana i kēia waihona ma muli o ka hoʻonui ʻia o ka wai a i ʻole nā ​​ʻiʻo, ʻaʻole momona.

ʻOiai ʻo nā ʻano creatine ʻē aʻe ma mua o ka monohidate paha e palekana no ka ʻai ʻana, aia nā hōʻike ʻepekema liʻiliʻi loa e hōʻoia ana i kēia.

Hōʻuluʻulu Manaʻo: Ua hōʻoia ka nui o nā noiʻi ʻana e palekana ka cineine monohate. Aia kekahi ʻike palekana hou aku no kēia ʻano o ka waihona ma mua o nā ʻano ʻē aʻe.

2. Loaʻa iā ia ke kākoʻo ʻepekema ʻoi loa

ʻO ka hapa nui o nā ʻike he nui aʻe ma mua o 1,000 ma luna o ka creatine i hoʻohana i ka ʻano monohidate.

Ma waho o kēia palapala, nā ʻano kumu ʻē aʻe o ka creatine ma ka mākeke:

• Creatine ethyl ester
• Creatine hydrochloride
• ʻO Buffine creatine
• Mea hana wai
• Creatine makanekiuma chelate

ʻOiai he mau lima kā kekahi o kēia mau palapala e nānā nei iā ia, ua kaupalena ʻia ka ʻike e pili ana i nā hopena o kēia ʻano i loko o ke kanaka.

ʻAneʻane kokoke i nā olakino a me nā pono hoʻoikaika kino o ka lawe ʻana i nā mea hoʻopihapiha creatine i hōʻike ʻia i loko o nā noiʻi e hoʻohana ana i ka monohidate.

Hoʻopili kēia mau pōmaikaʻi i ka loaʻa ʻana o ka mākala, hoʻomaikaʻi i ka hana hoʻoikaika kino a me nā pono kūpono o ka lolo (,,).

Ua hōʻike ʻia nā noiʻi e hiki i kēia waihona ke hoʻonui i nā loaʻa o ka ikaika mai kahi papahana hoʻomaʻamaʻa kaumaha ma kahi o 5-10%, ma ka awelika (,,).

Hoʻohui ʻia, kahi loiloi nui o nā mea hoʻopihapiha papaʻai i ʻike ʻia ʻo ka creatine monohidate ka mea maikaʻi loa no ka loaʻa ʻana o nā mākala ().

Hōʻuluʻulu Manaʻo: Hoʻohana ʻia kekahi mau ʻano creatine i nā mea hoʻohui. Eia nō naʻe, hiki ke hāʻawi ʻia ka hapa nui o nā keu i ʻike ʻia i ka Creatine monohidate, ʻoiai ka hapanui o nā noiʻi i hoʻohana i kēia palapala.

3. Hoʻonui i ka hana hoʻoikaika kino e like me ka maikaʻi a i ʻole ʻoi aku ka maikaʻi ma mua o nā ʻano ʻē aʻe

Hana ka Creatine monohidate i nā hopena like ʻole i ke olakino a me ka hana hoʻoikaika kino, e like me ka hoʻonui ʻana i ka ikaika, ka mana a me ka nui o nā mākala (,,).

Ua hoʻohālikelike kekahi mau noiʻi i ka monohidate a me nā ʻano ʻē aʻe no kā lākou hopena i ka hana hoʻoikaika kino.

ʻOi aku ka maikaʻi o Creatine monohidate ma mua o ka ethyl ester a me nā ʻano wai o ka creatine (,,).

Ua ʻike ʻia kahi noiʻi e hoʻonui ka monohidate i ka maʻiʻo creatine i loko o ke koko a me nā mākala ma mua o ke ʻano o ka etyl ester ().

Ua hōʻike ʻia kahi noiʻi ʻē aʻe ua hoʻonui ka hana a nā poʻe komo paikikala ma 10% i ka wā i lawe ai lākou i kahi pauka monohō, akā ʻaʻole i hoʻonui ke lawe lākou i ka wai wai creatine ().

Eia nō naʻe, ua hōʻike ʻia kekahi mau noiʻi liʻiliʻi e pili ana i ka buffered a me ka magnesium chelate o ka creatine e like me ka monohidate e hoʻomaikaʻi ai i ka hana hoʻoikaika kino (,).

ʻO ke kiko kikoʻī, e like paha ka maikaʻi o kēia mau palapala no ka hoʻonui ʻana i ka ikaika o ka pā kaomi a me ka hana mana i ke kaʻa kaʻa kaʻa.

ʻAʻohe o nā noiʻi kūpono i hoʻohālikelike i nā ʻano monohidate a me hydrochloride.

Ma ka laulā, ʻaʻole lawa ka ʻike ʻepekema maʻalahi e hoʻopau ai ʻoe e lawe i kekahi ʻano o ka creatine ma mua o ka monohidate.

ʻOiai ke hoʻohiki nei paha kekahi mau ʻano hou, ʻoi aku ka nui o nā hōʻike no ka monohidate ma mua o nā hōʻike no nā ʻano ʻē aʻe āpau.

Hōʻuluʻulu Manaʻo: ʻOi aku ka maikaʻi o Creatine monohidate ma mua o ke ʻano o ka wai a me ka etil ester no ka hoʻomaikaʻi ʻana i ka hana hoʻoikaika kino. ʻOi aku ka maikaʻi e like me ka chelate magnesium a me nā ʻano buffered.

4. ʻO ka maʻalahi loa e loaʻa

Loaʻa kekahi mau ʻano hana hou i nā huahana multi-sangkap, e like me nā mea hoʻopihapiha hoʻomaʻamaʻa mua.

Inā kūʻai ʻoe i kēia, e uku ana ʻoe i kekahi mau mea hoʻohui ʻē aʻe ma mua o ka mea āu e makemake ai.

ʻO ka mea hou aku, pono ʻole kēia mau mea hana ʻē aʻe āpau a ʻaʻohe o ke kākoʻo ʻepekema like me ka creatine (,).

ʻO nā ʻano hana ʻē aʻe o ka creatine, e like me hydrochloride a me ethyl ester, hiki ke kūʻai ʻia ma ke ʻano he kanaka ponoʻī.

Eia nō naʻe, loaʻa wale kēia mau mea mai kahi liʻiliʻi o nā mea kūʻai aku ma ka pūnaewele a i ʻole nā ​​hale kūʻai.

Ma ka ʻaoʻao ʻē aʻe, maʻalahi ka kūʻai ʻana i ka palapala monohidate ma ke ʻano he mea hoʻohui hoʻokahi.

Me kahi hulina pūnaewele wikiwiki, ʻike ʻoe i nā koho he nui e kūʻai i kaineineine Creatine me ka ʻole o nā mea hoʻohui i hoʻohui ʻia.

Hōʻuluʻulu Manaʻo: ʻO Monohidate ka maʻalahi o ke ʻano o ka creatine e loaʻa ma ke ʻano he pono pilikino. Loaʻa ia mai nā mea kūʻai aku a me nā hale kūʻai he nui.

5. ʻO ia ka mea haʻahaʻa loa

ʻAʻole wale ʻo ka monohidate ka maʻalahi o ke ʻano o ka creatine e ʻike ma ke ʻano he hoʻokahi mea hoʻohui, ʻo ia hoʻi ka mea maʻalahi loa.

Aia kekahi mau kumu kūpono no ke aha.

Ma muli o ka loaʻa ʻana o ka monhylate no ka mea ʻoi aku ka lōʻihi ma mua o nā ʻano hana like o ka creatine, ʻoi aku ka liʻiliʻi o ka hana ʻana.

Hoʻohui ʻia, mai ka nui o nā ʻoihana e hana i kēia ʻano o ka waihona, ʻoi aku ka nui o ka hoʻokūkū e hoʻemi i nā kumukūʻai.

Hiki ke kūʻai ʻia mai 2.2 paona (1 kg) o ka monohopate ma kahi o $ 20 USD. Inā ʻoe e lawe i ka mahele lāʻau maʻamau o 3-5 mau gram i kēlā me kēia lā, e mau ana kēia nui no 200 a 330 mau lā.

ʻO ka nui like o ka hydrochloride a i ʻole nā ​​ʻetila ester ʻano o ka creatine ma kahi o $ 30-35 USD, a ʻoi aku paha.

ʻO nā mea ʻē aʻe, ʻaʻole hiki ke kūʻai aku ma ke ʻano he kanaka āpau i nā ʻano hou o kēia waihona.

Hōʻuluʻulu Manaʻo: I kēia manawa, ʻo ka monohidate ka ʻano makepono loa o ka creatine e kūʻai. ʻOi aku ka pipiʻi a paʻakikī paha nā ʻano ʻē aʻe i kahi mea hoʻohui hoʻokahi.

Ka Laina Lalo

ʻO Creatine kekahi o nā mea kōkua kūpono loa no ka hana hoʻoikaika kino. Loaʻa kekahi mau ʻano, akā ʻo ka monohidate ka ʻano ʻoi loa.

Loaʻa iā ia kahi moʻolelo palekana maikaʻi loa, ke kākoʻo ʻepekema ʻoi loa a ma ka liʻiliʻi e like me nā ʻano ʻē aʻe ma ka mākeke. Loaʻa ākea a loaʻa maʻamau ke kumu kūʻai haʻahaʻa.

Ma ke ʻano holoʻokoʻa, maopopo leʻa i ka creatine monohidrate ka ʻoi loa o ke ʻano hiki ke lawe iā ʻoe.