Dalilai 5 da yasa Creatine Monohydrate Shine Mafi Kyawu

Wadatacce

• 1. Yana da Mafi Kyawun Tsaro
• 2. Yana da Mafi Tallafin Kimiyya
• 3. Inganta Ayyukan Motsa jiki Kamar dai yadda suke da kyau ko kuma sun fi wasu Siffofin
• 4. Shine Mafi Saukin Samuwa
• 5. Shine Mafi Arha
• Layin .asa

Anyi nazarin Creatine sosai a matsayin abincin abincin shekaru da yawa.

A zahiri, an gudanar da bincike sama da 1,000, wanda ya nuna cewa creatine babban kari ne na aikin motsa jiki ().

Kusan dukkansu sunyi amfani da nau'i iri ɗaya na ƙarin - creatine monohydrate.

Mene ne ƙari, yawancin masana kimiyya waɗanda ke nazarin kari sun yi imanin cewa monohydrate shine mafi kyawun tsari. Anan akwai dalilai biyar masu goyan bayan kimiyya wanda yasa wannan fom ɗin yafi kyau.

1. Yana da Mafi Kyawun Tsaro

Yawancin karatu sun nuna cewa creatine monohydrate yana da matukar aminci don cinyewa.

Internationalungiyar ofungiyar Wasannin Wasanni ta Duniya ta kammala kwanan nan, "Babu wata hujja ta kimiyya mai tilasta cewa amfani da gajeren lokaci ko na dogon lokaci na halittar monohydrate yana da lahani a cikin ().

Nazarin ya bayar da rahoton cewa shan monohydrate na tsawon shekaru biyu zuwa biyar ya zama mai lafiya, ba tare da wani tasirin illa da aka rubuta ba,,).

Wannan ƙarin ya bayyana yana da aminci a manyan allurai, suma. Kodayake yawan kuzari na yau da kullun shine gram 3-5, mutane sun sha allurai har zuwa gram 30 kowace rana har tsawon shekaru biyar ba tare da wata damuwa game da lafiyar ba ().

Iyakar abin da ke cikin illa kawai shine karuwar nauyi (,,).

Koyaya, bai kamata a kalli wannan a matsayin mummunan abu ba. Halittar tana kara ruwan kwayoyin halittar tsoka, sannan kuma tana iya taimakawa wajen kara karfin tsoka (,,).

Duk wata riba da zaka iya samu sakamakon amfani da wannan kari saboda karuwar ruwa ko tsoka, ba kitse ba.

Kodayake nau'ikan halittar banda monohydrate na iya zama mai lafiya a ci, akwai ƙarancin shaidar kimiyya da ke tabbatar da hakan.

Takaitawa: Yawan karatu da yawa sun tabbatar da cewa creatine monohydrate yana da lafiya a ci. Akwai bayanin aminci sosai game da wannan nau'i na ƙarin fiye da kowane nau'i.

2. Yana da Mafi Tallafin Kimiyya

Mafi yawa daga cikin sama da karatu sama da dubu 1 akan halittar halitta sunyi amfani da sifar monohydrate.

Bayan wannan hanyar, sauran manyan siffofin halittar a kasuwa sune:

• Halittar eyl
• Halitta hydrochloride
• Creatirƙirar halitta
• Ruwan halitta
• Kirkirar magnesium mai kwakwalwa

Duk da yake kowane ɗayan waɗannan siffofin yana da ɗimbin karatun da ke nazarin shi, bayanin akan tasirin waɗannan siffofin ga mutane yana da iyaka (,,,).

Kusan dukkanin fa'idodin kiwon lafiya da motsa jiki na shan abubuwan haɓaka na halitta an nuna su a cikin karatun ta amfani da monohydrate (,,,).

Wadannan fa'idodin sun haɗa da ribar tsoka, ingantaccen aikin motsa jiki da yuwuwar fa'idodin kwakwalwa (,,).

Nazarin ya nuna cewa wannan ƙarin na iya ƙara haɓakar ƙarfi daga shirin horar da nauyi game da kusan 5-10%, a kan matsakaita (,,).

Bugu da ƙari, babban nazarin abubuwan da ake ci na abinci ya gano cewa halittar monohydrate ita ce mafi inganci don samun ƙwayar tsoka ().

Takaitawa: Yawancin nau'ikan halittar halitta ana amfani dasu a cikin kari. Koyaya, mafi yawan sanannun fa'idodi ana iya danganta su da creathyd monohydrate, tunda yawancin karatun sunyi amfani da wannan nau'in.

3. Inganta Ayyukan Motsa jiki Kamar dai yadda suke da kyau ko kuma sun fi wasu Siffofin

Creatine monohydrate yana yin tasiri iri-iri akan lafiyar jiki da motsa jiki, gami da ƙaruwa da ƙarfi, ƙarfi da yawan tsoka (,,,).

Yawancin karatu sun gwada monohydrate da sauran nau'ikan don tasirin su akan aikin motsa jiki.

Creatine monohydrate ya bayyana fiye da ethyl ester da siffofin halittar ruwa (,,).

Studyaya daga cikin binciken ya gano cewa monohydrate yana ƙaruwa abubuwan halitta a cikin jini da tsokoki fiye da nau'in ethyl ester ().

Wani binciken ya ba da rahoton cewa wasan motsa jiki na mahalarta ya karu da 10% lokacin da suka ɗauki hodar monohydrate, amma ba ta ƙaru ba lokacin da suka ɗauki creatine na ruwa ().

Duk da haka, ƙananan ƙananan, binciken farko sun nuna cewa siffofin da aka haɓaka da magnesium chelate na creatine na iya zama masu tasiri kamar monohydrate wajen inganta aikin motsa jiki (,).

Musamman, waɗannan siffofin na iya zama masu tasiri iri ɗaya don haɓaka ƙarfin benchi-press press da kuma samar da wuta yayin kekuna ().

Babu karatun da ya dace da ya kwatanta nau'ikan monohydrate da hydrochloride.

Gabaɗaya, babu wadatar isassun shaidun kimiyya don yanke hukunci cewa ya kamata ku ɗauki kowane nau'i na halitta banda monohydrate.

Duk da yake wasu sabbin siffofin na iya zama masu alamar rahama, yawan hujjoji game da monohydrate ya fi ban sha'awa fiye da hujjojin duk sauran siffofin.

Takaitawa: Creatine monohydrate ya fi tasirin ruwa da ethyl ester siffofin don inganta aikin motsa jiki. Hakanan yana da mahimmanci yana da tasiri kamar magnesium chelate da siffofin buffered.

4. Shine Mafi Saukin Samuwa

Wasu sababbin nau'ikan halittar suna samuwa ne kawai a cikin samfuran abubuwa da yawa, kamar abubuwan ƙarin motsa jiki na motsa jiki.

Idan ka sayi wadannan, zaka biya wasu 'yan abubuwan kari banda wanda kake so.

Abin da ya fi haka, waɗannan sauran abubuwan sinadaran galibi ba dole ba ne kuma ba su da goyon bayan kimiyya iri ɗaya kamar halitta (,).

Sauran nau'ikan halittar, kamar su hydrochloride da ethyl ester, ana iya siyan su azaman kayan haɗin mutum.

Koyaya, ana samun waɗannan kawai daga ƙananan adadin masu siyarwa akan layi ko a cikin shaguna.

A gefe guda, nau'ikan monohydrate yana da sauƙin siya azaman kayan haɗi ɗaya.

Tare da saurin bincike kan layi, zaku sami zaɓuɓɓuka da yawa don siyan keɓaɓɓen sinadarin shaƙatawa ba tare da an ƙara wani sinadarin ba.

Takaitawa: Monohydrate shine mafi kyawun nau'in halitta wanda za'a samo shi azaman ɗayan mutum. Ana samun shi daga yawancin masu siyarwa da shagunan kan layi.

5. Shine Mafi Arha

Ba wai kawai monohydrate shine mafi kyawun nau'in halitta wanda za'a samu a matsayin abu ɗaya ba, shi ma mafi arha.

Akwai wasu 'yan dalilan da yasa.

Tunda an samo monohydrate na tsawon lokaci fiye da sauran nau'ikan halitta, yana iya zama mai arha don samarwa.

Allyari, tunda kamfanoni da yawa suna yin wannan nau'in ƙarin, akwai ƙarin gasa don rage farashin.

Za'a iya siyan fam 2.2 (kilogiram 1) na monohydrate na kusan $ 20 USD. Idan ka ɗauki madaidaicin kashi 3-5 na gram a kowace rana, wannan adadin zai wuce na kwanaki 200 zuwa 330.

Girman girman hydrochloride ko ethyl ester siffofin halittar halitta kusan $ 30-35 USD, ko fiye.

Sauran, sabobin nau'ikan wannan ƙarin galibi ba zai yuwu a gare ku ku saya azaman mahaɗan mutum ba.

Takaitawa: A halin yanzu, monohydrate ita ce hanya mafi arha ta halittar halitta. Sauran siffofin suna da tsada ko wahalar samu a matsayin abu guda.

Layin .asa

Creatine yana ɗaya daga cikin abubuwan haɓaka masu tasiri don aikin motsa jiki. Akwai nau'ikan da yawa, amma monohydrate a halin yanzu shine mafi kyawun tsari.

Yana da mafi kyawun rikodin aminci, mafi yawan tallafin kimiyya kuma yana da mafi ƙarancin tasiri kamar kowane nau'i a kasuwa. Hakanan ana samunsa sosai kuma yawanci yana da mafi ƙarancin farashi.

Gabaɗaya, ya bayyana sarai cewa creatine monohydrate shine mafi kyawun sifofin da zaku iya ɗauka.