Ukudala i-monohydrates namhlanje kuyahluke phakathi kwezinye iintlobo zemidlalo yokutya. Le ngenye yezinto ezingabonakaliyo ukuba ukuphumelela kwayo, kuba umdali uhlanganiswa ngumbutho womntu, kodwa oku akusoloko kwaneleyo, kunye nemithwalo enzima.
Yenza i-monohydrates: isenzo
Ukuqonda oko kudala i-monohydrates inikezela, kukufanelekile ukucamngca encinci malunga nomsebenzi wale nkunkuma ekutshintshiseni kwamandla abantu. Umzimba kwanoma yimuphi umntu - zombini umdlalo, kwaye kungekhona, uvelisa into enjalo njenge-creatine. Ithatha inxaxheba kwiinkqubo ezinamandla kakhulu: kunye noncedo lwayo, amandla avela ekuqhutyweni kwe-carbohydrates aya kumandla, okuyimfuneko kumsebenzi wemoto.
Xa umntu ekhuliswe ngamandla, umzimba awunaso ixesha lokuvelisa inani elifanelekileyo le nkunkuma - uze ufikelele ekuncediseni umdlalo wezemidlalo. Ngombulelo kuye, ukuphumelela kweeklasi kwanda ngo-20%, kwaye umntu, umzekelo, uyaqhubeka nokuphakamisa ubunzima xa esesimweni esiqhelekileyo akayi kuba namandla okwenza njalo.
Into ephambili ekudaleni i-monohydrates iyimfuneko yokwandisa amandla kunye nokuphucula ukusebenza kuloo midlalo apho kufuneka ihlawulwe ngokupheleleyo.
Ngendlela eyiyo ukuthatha i-creatine monohydrat?
Okwangoku, akukho mvumelwano malunga nendlela engcono yokuthatha i-creatine monohydrates. Unokukhetha nawaphi na abathathu,
- abazinikela kakuhle ngeendlela:
- Ngeveki, thabatha ama-5 amagremu okudala 4 amaxesha ngosuku, kwaye emva kwenyanga uthabathe kanye ngosuku 3-4 amagremu. Emva koko, ufuna ikhefu 2-4 iiveki.
- Thatha ukudala ixesha 1 ngosuku ngeenyanga ezi-2-6 kwi-4-5 amagremu, ngoko ke okungenani inyanga yekhefu.
- Thatha amaxesha amane ngosuku ngeentsuku ezi-4 ngosuku ngemigremu emihlanu ye-creine yansuku zonke, ke ungathathi iiveki. Le mijikelezo enye.
Landela la manani ukuze uqinisekise ukuba ukudala i-monohydrat akulimazi umzimba wakho.
Ukudala i-monohydrate
Njengomgaqo, ukubunjwa kwe-supplement yezemidlalo kunye negama kuquka kuphela into efana negama elifanayo. Iingcali ezininzi ziqinisekile ukuba i-monohydrate engcono kakhulu yendalo yinto engcolileyo ngaphandle kokungekho okungadingekile, edla ngokunyusa umthwalo kwizitho zangaphakathi.
Ngokuqhelekileyo, umdali udibaniswe nezinye izithako kunye nezinto ezenzelwe ukuphucula umphumo walo. Okukhethiweyo kungokwakho, kodwa iingcali ziyavumelana ngombono wokuba umntu akufanele awele kwiinkcazo zabathengisi kwaye athenge ezinye izinto ezithandabuzayo ezisekelwe kumdali.
Ingakanani idala i-monohydrate?
Ngokuxhomekeka kwindlela okhethayo, ukudala i-monohydrate ingadola ukusuka kwi-$ 10 ukuya kwi-30.
Ubomi bekhefu lokudala i-monohydrate
Njengomthetho, ngokugcina kakuhle, ukudala i-monohydrate ingasetyenziselwa, ngokuqhelekileyo, ixesha elide. Nangona kunjalo, ukuba uthengisa ukuhluka kweli qumrhu, qwa lasela umhla oboniswe kwiphakheji.
Ukudala i-monohydrates: iziphumo ezibi kunye nokuchasene
Ukuba awunalo ukuphikiswa, ukudala akuyi kukulimaza. Ukungafuni ukuyifumana kufuneka ukuba kwimeko:
- isifo se-asthma (kukho ukuguquka komzimba);
- izifo zesibindi kunye neengtso;
- ukukhulelwa kunye ne-lactation (akukho zifundo).
Ngomntu onempilo le nto inayo, ngokuqhelekileyo, isiphumo esihle. Nangona kunjalo, ngamanye amaxesha iziphumo zecala zinokwenzeka, kubandakanywa ne-indigetion, isicupunu, isifo sohudo. Xa uthe waba nemiphumo emibi, kufuneka uqhagamshelane nodokotela okanye umqeqeshi wezemidlalo ukuze ucebise. Ukuba iimpawu zinzima, mhlawumbi kufanelekile ukuphazamisa ikhosi okanye ukuhlaziya i-dosage.