Yintoni BCAAs? Kwezinye iimeko kuyimfuneko ukuba acid?

Kweli nqaku siza kujonga oko BCAAs yaye ziziphi iimeko kuyimfuneko ukuthatha esisixhobo. Ngoko ke, phendula nje lo mbuzo. BCAA imele Branched-chain amino asidi (eliguqulelwa ngokuthi ngokoqobo: "branched ikhonkco acid asidi," oko kukuthi, leucine, valine kunye isoleucine). Eli chiza wenkqubo yinxenye ebalulekileyo yomxhesho midlalo.

Ezi acid, ngokungafaniyo nezinye izinto, azibhalwanga kuhlelwe yi umzimba. Oku kuthetha ukuba ukuba kufuneka ukuba sidle ukudla. BCAA yokuvelela siyifumana yokuba zayidla izihlunu kunye namandla ngqo, lo gama ezinye acid ezisetyenziswa esibindini. qaphela nje ukuba ukwanda kwe BCAA iphawulwa kwimeko xa sukuba ke nizila ukudla (musa ukufumana izondlo ezaneleyo) kwaye ngexesha umthambo ixesha elide (iiyure ezingaphezu ezine).

glutamine

Siye wabonisa ukuba lo BCAAs, kodwa akuthethwa becandelo enjalo, njengoko glutamine, yaye le esisiseko izihlunu acid acid. It iqulathe ka-60% ye-asidi izihlunu acid. Kuyo nayiphi na uxinzelelo glutamine uqala Imveliso esuka esihlunwini egazini, nto leyo uninzi iimbaleki kukho imfuneko yokuyikhangela ekhawulezileyo.

Asiyi ixesha elide ukupeyinta oko BCAAs, kodwa kunoko khomba kwisekethe ulwamkelo.

Indlela ukuthatha BCAA?

iingcebiso jikelele acid kwi kwindawo yokwamkela idosi ichanekile 5-10 grams phambi nasemva noqeqesho. Ezi grams 10-20 lungohlulwa lube izihlandlo eziliqela uze uthabathe kubo ngakumbi eklasini. Kakade ke, oku kuyimfuneko, ingakumbi xa usebenzisa akukho ngaphezu kweeyure 1.5-2. Phambi kokuba ukhuphiswano, xa kufuneka athobele ukutya engqongqo, idosi inyuswe ukuya ne30-50 grams ngemini.

Enempembelelo enkulu beziyobisi wayo phantsi anaerobic (kwamandla) imithwalo. Kwimeko ye-aerobic ukuzilolonga umahluko kakhulu akuyi uqaphele. Kuba aba badlali kufuneka akhethe izakhiwo acid acid.

Ezinye iintlobo asidi acid

Sportpitaniya kwimarike uluhlu olubanzi asidi acid. Enye ziqhelekileyo kwaye Nutrition BCAA Powder.

Kuqala nka- ezahlukeneyo izakhiwo acid acid, ukwakheka ogama lungabandakanya kuphela acid acid okanye inani iivithamini kunye neeminerali. Oku kukuvumela ukuba wenze umonakalo kwi ukusebenzisa kakhulu olunzima nedayethi olungqongqo phambi khuphiswano.

Ukuba sithethe BCAA Powder, ngoko ezi zixhobo eziqulathe izinto ezibalulekileyo ezifana valine, leucine kunye isoleucine kunye glutamine. Nokonyuka amanqanaba echiza hormone okukhula kunye testosterone unciphisa inkqubo catabolic, limited ukusetyenziswa iiproteins kweeseli kwezihlunu.

Sixelelwa ukuba oku BCAAs, yaye xa kusetyenziswa ngayo. Kubalulekile ukulumkisa wabaqalayo abafuna ukufumana iziphumo ngokukhawuleza. layisha Ukuba akukho ngokwaneleyo kakhulu kwi ukusetyenziswa okwandisiweyo asidi acid ayikho imfuneko. Ngaphezu koko, ukuba uqale ukuthatha ukutya ezemidlalo, ungafumana isiphumo esahlukileyo. Umzimba kufuneka afumane nje kuphela amandla ezongezelelweyo, kodwa ukusebenzisa kuyo. Kuba uqeqesho ngokupheleleyo, ke, kufuna izihlunu aqeqeshiwe nabaqeqeshiweyo, yaye oku kunokwenzeka kuphela emva kokuba umsebenzi rhoqo. Oko kukuthi, ukuba ngaba labaqalayo, kodwa unomdla umbuzo wokuba yintoni BCAAs, - qala ngcono abaqhuba, yaye xa ufumanisa ukuba Siphumeze nemiphumo emihle, kodwa ufuna ngakumbi, ngoko ukufunda eli sihloko.