ọcha kere monohydrate bụ otu n'ime ihe mgbakwunye a na-ajụkarị na nke ọma nke ọma na ụlọ ọrụ ahụike na nri egwuregwu.
Ọ dị mkpa iburu n'uche na mmeghachi omume mmadụ na mgbakwunye creatine nwere ike ịgbanwe, ọ bụghị mmadụ niile nwere ike itinye otu uru ahụ. Ọzọkwa, ebe a na-ewere creatine monohydrate dị ka ọ dị nchebe maka ọtụtụ ndị mmadụ mgbe ejiri ya mee ihe dị ka ahaziri ahazi, ọ bụ ihe dị mkpa iji nyere onye ọkachamara ahụike ndụmọdụ ndụmọdụ oge na-amalite usoro mgbakwunye ọgbara ọhụrụ ọ bụla, ọkachasị ma ọ bụrụ na ị nwere ọnọdụ ahụike ma ọ bụ nchegbu.
Okwu Mmalite nke Creatine Monohydrate
Creatine monohydrate bụ ihe mgbakwunye zuru oke n'etiti ndị asọmpi na ndị na-akwado ọdịmma. Ọ bụ ihe ama ama maka ikike ya ịkwalite mmegbu anụ ahụ, ọkachasị n'ịrụ ọrụ siri ike yana ịkwadebe nke ọma. A na-ewepụ ihe a na-emekarị n'ime akwara anyị ma jiri ya mee ihe maka ịdị ike n'etiti obere mgbawa nke mmegharị siri ike.
enwekwukwa Ike akwara na ike
Otu n'ime uru dị mma nke dị ọcha kere monohydrate bụ ikike ọ na-abawanye mma na njikwa akwara. Ndị dị iche iche na-eche banyere egosiwo na creatine supplementation nwere ike iduga n'ụzọ dị ịrịba ama nkwalite na mma na muscle uka. Maka oge ụfọdụ, jụọ ajụjụ gbasara ekesa na Diary of Quality and Conditioning Investigate chọpụtara na ndị otu gbakwunyere na creatine nwere ahụmịhe dị ịrịba ama na-ebuli ogo na njikwa akwara tụnyere ndị na-emeghị.
Creatine na-arụ ọrụ site n'ịgbasa ohere nke phosphocreatine na mọzụlụ, nke bụ isi maka ọgbọ adenosine triphosphate (ATP), ihe dị mkpa na-ebu ume na sel. N'ime ọrụ siri ike dị elu, ATP na-agbapụta ngwa ngwa, na ịdị nso nke phosphocreatine ọzọ na-eme ka ọ dị iche na-agbake ATP ngwa ngwa, na-enye ohere maka ịdọrọ na mgbatị ahụ siri ike.
Arụmọrụ egwuregwu emelitere
Ndị na-eme egwuregwu na-atụgharịkarị na creatine monohydrate iji kwalite ogbugbu ha n'egwuregwu dị iche iche. Ajụjụ banyere apụtala na creatine nwere ike ime nhụsianya na mmega ahụ na-achọ obere ume ike, dị ka sprinting, bouncing, na ibuli ibu. Echiche gbasara ekesa na Ọgwụ & Sayensị na Egwuregwu & Ọrụ chọpụtara na mgbakwunye creatine na-aga n'ihu n'igbu sprint na njikwa njikwa kacha na ndị asọmpi.
Uru nke creatine anaghị egbochi egwuregwu ndị na-adabere na ike; Ndị asọmpi ntachi obi nwekwara ike bulie mmasị. N'agbanyeghị eziokwu ahụ bụ na uru dị mkpa maka ndị asọmpi na-aga n'ihu nwere ike ọ gaghị abụ nkọwa dị ka egwuregwu nchịkwa, creatine ka nwere ike inye aka na mgbake na ibelata mmerụ ahụ ahụ, na-enye ndị asọmpi aka ịkwadebe nke ọma ma nwetaghachi ngwa ngwa.
Mụbara akwara Mass
Na mgbakwunye na ịkwalite ike na arụmọrụ, kere monohydrate a maara maka ike ya na-abawanye ụba anụ ahụ. Nke a bụ akụkụ ụfọdụ n'ihi ọrụ ya n'ịkwalite mgbatị mgbatị ahụ ka ukwuu, mana creatine nwekwara mmetụta kpọmkwem na uto akwara. E gosipụtara mgbakwunye creatine na-abawanye ọdịnaya mmiri n'ime mkpụrụ ndụ akwara, na-eduga n'inwe mmetụta na-akpali akpali nke na-eme ka mọzụlụ yie ibu ma zuo oke.
Ọzọkwa, creatine na-akpali njikọ protein muscle, nke bụ usoro iwu anụ ahụ ọhụrụ. A nyochaa na International Journal of Sport Nutrition and Exercise Metabolism kwubiri na mgbakwunye creatine nwere ike ibute mmụba dị ukwuu na oke akwara, ọkachasị mgbe ejikọtara ya na ọzụzụ nguzogide.
Enwetara mgbake ma belata mmebi akwara
Iweghachite bụ echiche bụ isi nke usoro nkwadebe ọ bụla, na creatine monohydrate nwere ike rụọ ọrụ dị mkpa n'ịkwalite mgbake na ibelata mmerụ ahụ ahụ. Na-eche banyere egosila na creatine nwere ike ibelata mmerụ ahụ sel akwara na mbelata na-eweghachi ọrụ zuru oke, na-enye ohere maka oge mgbake ngwa ngwa yana obere ọnya ahụ.
Maka ihe atụ, nyocha nke ekesara na Diary of the Universal Society of Sports Nourishment pụtara na ndị asọmpi gbakwunyere na creatine nwere obere ọnya ahụ na mmerụ ahụ mgbe ha rụchara ọrụ siri ike ma e jiri ya tụnyere ndị na-anabataghị mgbakwunye ahụ. Mbelata a na mmerụ ahụ akwara nwere ike inye aka ndị asọmpi na-akwado atụmatụ nkwadebe a pụrụ ịdabere na ya na-enweghị ihe ndabara metụtara oge mgbake oge.
Uru ọgụgụ isi
Ọ bụ ezie na creatine nwere njikọ chiri anya na igbu anụ ahụ, ịrị elu nyocha na-atụ aro na ọ nwere ike nweta uru ọgụgụ isi. Creatine gụnyere n'ime usoro mgbaze ume na ụbụrụ, ma na-eche banyere apụtala na mgbakwunye nwere ike ịga n'ihu na-arụ ọrụ ọgụgụ isi, karịsịa na ọrụ ndị chọrọ ebe nchekwa dị mkpirikpi na echiche ngwa ngwa.
Ntụle nke ekesara na Psychopharmacology chọpụtara na mgbakwunye creatine mere nrịbama mmezu nke ọgụgụ isi na ọrụ chọrọ mgbaka uche, dị ka mgbako sayensị na nyocha ebe nchekwa. Nchọpụta ndị a na-akwado na creatine nwere ike ịba uru ọ bụghị dị ka ọ dị maka ndị asọmpi kamakwa maka ndị na-achọ ịkwalite ogbugbu uche ha.
Mgbakwụnye echekwara yana nke ọma
Otu n'ime ihe kpatara ya kere monohydrate a na-ejikarị eme ihe bụ profaịlụ nchekwa ya. Ọtụtụ nchọpụta ekwenyela na creatine dị mma maka iji ogologo oge na-adịghị akpata mmetụta ọjọọ na ndị nwere ahụike. Achọpụtala nchekwa na ịdị irè nke creatine nke ukwuu, na-eme ka ọ bụrụ otu n'ime mgbakwunye ntụkwasị obi kachasị na ụlọ ọrụ nri egwuregwu.
Nlebanya zuru oke e bipụtara na Journal nke International Society of Nutrition Sports kwubiri na creatine monohydrate dị mma maka iji ogologo oge na-adịghị emetụta ọrụ akụrụ ma ọ bụ imeju. Nke a na-eme ka ọ bụrụ nhọrọ magburu onwe ya maka ndị mmadụ n'otu n'otu na-achọ ịkwalite arụmọrụ ha na oke ahụ ike na-enweghị ihe ize ndụ metụtara ụfọdụ mgbakwunye ndị ọzọ.
Nkwado nyocha: Creapure ka amụchara nke ọma n'ọtụtụ ọmụmụ sayensị na nyocha ụlọ ọgwụ, na-egosipụta nchekwa ya na ịdị irè ya n'ịkwalite arụmọrụ egwuregwu, na-abawanye ike akwara, na ịkwalite mgbake ahụ. Ahụ nke nyocha na-akwado uru nke creatine monohydrate, gụnyere Creapure, buru ibu na nke ọma.
Onye nrụpụta ntụkwasị obi: AlzChem AG, onye na-emepụta Creapure, bụ ụlọ ọrụ a ma ama na ntụkwasị obi nwere ahụmịhe ọtụtụ iri afọ na mmepụta kemịkalụ dị elu na mgbakwunye nri. Ụlọ ọrụ mmepụta ha na-agbaso ụkpụrụ mmesi obi ike siri ike ma na-agbaso ezi Omume nrụpụta (GMP).
Asambodo: Creapure bụ nke ụlọ ọrụ ama ama dị ka NSF International, Informed-Sport, na Ndepụta Cologne, nke na-anwale ma kwado mgbakwunye maka ịdị ọcha, ịdị mma na enweghị ihe ndị amachibidoro. Asambodo ndị a na-enyekwu mmesi obi ike nke nchekwa na ntụkwasị obi nke Creapure.
Nnweta zuru oke: Creapure dị ebe niile site na ndị na-ere ahịa ama ama na ụdị nri nri egwuregwu n'ụwa niile. Owuwu ya na ojiji a na-ejikarị n'etiti ndị na-eme egwuregwu na ndị na-anụ ọkụ n'obi na-agba akaebe na nchekwa ya na ịdị irè ya dị ka mgbakwunye creatine.
mmechi
N'ikpeazụ, dị ọcha kere monohydrate na-enye ọtụtụ uru maka ndị na-eme egwuregwu na ndị na-anụ ọkụ n'obi. Ikike ya iji welie ike na ike anụ ahụ, melite arụmọrụ egwuregwu, ịbawanye ụba nke anụ ahụ, na enyemaka na mgbake na-eme ka ọ bụrụ ihe mgbakwunye bara uru na usoro ọzụzụ ọ bụla. Na mgbakwunye, nyocha na-apụta na uru ọgụgụ isi ya na-agbakwunye ọkwa ọzọ maka mgbakwunye a nyochachara nke ọma. N'iburu n'uche nchekwa na ịdị irè ya, creatine monohydrate bụ nhọrọ a pụrụ ịdabere na ya maka ndị na-achọ iwere arụmọrụ anụ ahụ na nke uche ha gaa n'ọkwa ọzọ.
Maka ozi ndị ọzọ gbasara pure creatine monohydrate yana otu ọ ga-esi baara gị uru, nweere onwe gị ịkpọtụrụ anyị kiyo@xarbkj.com.
References:
1. https://www.ncbi.nlm.nih.gov/pubmed/10527097
2. https://www.ncbi.nlm.nih.gov/pubmed/10613427
3. https://www.ncbi.nlm.nih.gov/pubmed/12701816
4. https://jissn.biomedcentral.com/articles/10.1186/1550-2783-4-10
5. https://link.springer.com/article/10.1007/s00213-007-1002-7
6. https://jissn.biomedcentral.com/articles/10.1186/1550-2783-4-6
