Ukudala i-monohydrate yanamuhla ngokuphawulekayo phakathi kwezinye izinhlobo zemidlalo yokudla. Lokhu kungenye yalezi zinto ezingenakuphika ukuphumelela kwazo, ngoba i-creatine ihlanganiswa ngisho nomzimba womuntu, kodwa lokhu akusilo ngokwanele, ngemithwalo enzima kakhulu.
Yakha i-monohydrate: isenzo
Ukuze uqonde ukuthi yini eyenza i-monohydrat inikeza, kubalulekile ukuzindla kancane mayelana nokusebenza kwalesi sici ekushintsheni kwamandla abantu. Umzimba kwanoma yimuphi umuntu - kokubili umdlalo, futhi hhayi kakhulu, ukhiqiza ngempela into enjalo njenge-creatine. Ihlanganyela ezinkambisweni ezinamandla kakhulu zokuxilonga umzimba: ngosizo lwazo, amandla atholakele ekucubunguleni ama-carbohydrate aya emandleni, okudingekayo ukuze umsebenzi wemoto.
Uma umuntu ebeka ngokuqinile, umzimba awunaso isikhathi sokukhiqiza inani elifanele lale nto - bese ufika ekusizeni ukwesekwa kwezemidlalo. Siyabonga, ukusebenza kahle kwamakilasi kwanda ngo-20%, futhi umuntu, isibonelo, uyaqhubeka nokuphakamisa isisindo uma isimo esivamile engasenaso amandla okukwenza.
Into esemqoka okumele idale i-monohydrate iyadingeka ukukhulisa amandla nokuthuthukisa ukusebenza kulawo midlalo lapho kudingeka khona ukukhokhelwa okugcwele.
Kulungile ukuthatha kanjani i-creatine monohydrate?
Njengamanje, akukho ukuvumelana mayelana nendlela engcono yokuthatha i-creatine monohydrate. Ungakhetha noma yikuphi kulaba abathathu,
- abazinikela kahle ngezindlela:
- Kungakapheli isonto, thatha ama-gramu ama-5 wokudala izikhathi ezine ngosuku, bese ungakapheli inyanga uthatha kanye nosuku 3-4 amagremu. Emva kwalokhu, udinga ukuphumula amaviki 2-4.
- Thatha isikhathi esingu-1 isikhathi ngosuku ngezinyanga ezingu-2-6 zezingu-4-5 amagremu, okungenani ukuphumula kwenyanga.
- Thatha izikhathi 4 ngosuku izikhathi ezine ngosuku ukuze usebenzise amagremu ama-5 we-creatine nsuku zonke, bese ungathathi isonto. Le mijikelezo enye.
Landela lezi zindlela ukuqinisekisa ukuthi ukudala i-monohydrate akulimazi umzimba wakho.
Yakha i-monohydrate
Njengomthetho, ukwakheka kwe-supplement yezemidlalo ngaleli gama kuhlanganisa kuphela into efana negama elifanayo. Ochwepheshe abaningi bayaqiniseka ukuthi i-creator monohydrate engcono kakhulu iyinhlangano ehlanzekile ngaphandle kwezithako ezingadingekile, okuvame ukwandisa umthwalo ezingxenyeni zangaphakathi.
Ngokuvamile, i-creatine ihlanganiswe nezinye izithasiselo nezinto ezenzelwe ukuthuthukisa umphumela wayo. Ukuzikhethela kungokwakho, kodwa ochwepheshe bayavumelana ngombono wokuthi umuntu akufanele awele izinyathelo zabathengi futhi athenge amashadiyali athile angathandeki asekelwe ekudaleni.
Ingakanani i-creatine monohydrate?
Kuye ngokuthi iyiphi inketho oyikhethayo, ukudala i-monohydrate ingadla kusuka ku-R10 kuya ku-30.
Isiphelo sempilo ye-creatine monohydrate
Njengomthetho, ngokugcina kahle, i-creator monohydrate ingasetshenziswa, cishe, isikhathi eside. Kodwa-ke, uma uthenga ukuhlukahluka kwalesi sici, qaphela usuku olukhonjisiwe kuphakheji.
Yakha i-monohydrate: imiphumela emibi kanye nokuphikisana
Uma ungenayo i-contraindications, i-creatine ngeke ikulimaze. Ukwenqaba ukuwamukela kumele kube uma:
- i-asthma (kunezindlela zomzimba zomzimba);
- izifo zesibindi nezinso;
- ukukhulelwa kanye ne-lactation (akukho zifundo).
Ngomuntu ophilile lo mzimba unayo, ngokuvamile, umphumela omuhle kakhulu. Kodwa-ke, ngezinye izikhathi imiphumela emibi ingenzeka, kuhlanganise ne-indigestion, i-nausea, isifo sohudo. Uma kwenzeka uhlangabezana nemiphumela emibi, udinga ukuxhumana nodokotela wezemidlalo noma umqeqeshi ukuze uthole iseluleko. Uma izimpawu zinzima kakhulu, cishe kufanele ukuphazamise inkambo noma ubuyekeze umthamo.