I-BCAA (nge-English branched-chain chain-amino acid - amino acid nge-branched side chain) yinkimbinkimbi ehlanganisa amino acid amathathu abalulekile:
- i-isoleucine;
- i-leucine;
- i-valine.
Indima yama-amino acids ebalulekile ekuthuthukiseni imisipha, ukunikezwa kwamandla abo, kanye nezinqubo ze-anabolic zamaprotheni kubaluleke kakhulu. Sizobona ukuthi kungani i-BCAA iyadingeka. Ngokungafani nezinye i-amino acid, i-BCAA isetshenziswe ngokuqondile emisipha, ngakho-ke ifinyelela ngokushesha futhi ngaphandle kwemiphumela emibi. I-BCAA i-amino acids ivikela imisipha ye-muscle kusukela ekulimaleni ngesikhathi senqubo yokuqeqesha ethuthukisiwe. Ngaphandle komsebenzi wokuzivikela, kunomphumela omuhle emisipha ngesikhathi sokuphumula, ukunciphisa izinga le-lactic acid, okungukuthi, uma kungenakulinganiswa, kubangela ubuhlungu futhi buhlungu.
Yikuphi i-BCAA engcono kakhulu?
Ukudla kwezemidlalo yanamuhla kunikeza ukuxhuma okukhulu kwezinto ezihlukahlukene ze-BCAA ukuze kutholakale imiphumela ephakeme kakhulu. Kunezinhlobo ezine zendlela yokukhululwa: amaphilisi, ama-capsules, i-powder nesisombululo.
I-BCAA nge-powder, njengokwesisombululo, iyashesha ngokushesha. Futhi kufanelekile kulabo abajwayele ukuthatha ifomu eliketshezi ngesikhathi sokuqeqesha.
Ama-capsules we-BCAA namaphilisi ahlungwa isikhathi esincane, kodwa lokhu akunamthelela ekusebenzeni.
Akukho ukungafani okuphawulekayo phakathi kwamafomu okukhululwa, ngoba umphumela uhlala ufana. Uma ukuphikisana nendawo yokubukwa kwezakhiwo zabathengi, khona-ke ukuphendula umbuzo ukuthi i-BCAA ingaba yini engcono uma kuqhathaniswa nezici ezifana nokunambitheka, ukungalungi, ukupakisha, isilinganiso kanye nezindleko. Lokhu kuholela ku-BCAA nge-powder, njengoba banambitheka kakhulu, ukungalungi futhi okungabizi kakhulu.
Imikhiqizo ethandwa kakhulu ye-BCAA ngo-2013:
- I-RPG IBCAA kusukela ku-Millennium Sport.
- I-Aminocore AllMax.
- I-USPLabs Yamanje I-BCAA.
- XtraVol kusuka ku-PVL.
- I-BCAA Xplode evela ku-Olimp.
- I-BCAA-MAX kusuka ku-SAN.
- I-Monster Amino esuka ku-CytoSport.
- I-Premium BCAA Powder ngu-Weider.
(Ukulinganisa kwezihlanganisi kusekelwe ezinkambisweni ezifana nalokhu: ikhwalithi, ukusebenza kahle, ukuthandwa, intengo.)
Yikuphi okungcono, i-amino acid noma i-BCAA?
Ukwakhiwa kwama-amino acid complexes kufaka yonke i-valine, i-leucine, i-isoleucine (i-BCAA), iyona edingeka kakhulu ngesikhathi sokuqeqeshwa okusebenzayo. Futhi i-BCAA yazihlanganisa ngokushesha futhi ithinta ukufana kwamanye amino acid. Ochwepheshe abanokuhlangenwe nakho nabadlali bezemidlalo banomkhuba wokukholelwa ukuthi inhlanganisela yama-amino acids ne-BCAA ingcono.
Ngenxa yemisebenzi eminingi ehlukahlukene, i-BCAA iyanconywa phakathi kwabantu abakhuluphele kakhulu noma nje bafuna ukuba nesibalo esihle nesifanele. Into ewukuthi ngaphezu kwemisebenzi engenhla, la ma-amino acids akhuthaza ukukhiqizwa kwe-leptin, elawula ukuguqula umzimba, kuthinta isifiso sokudla, isisindo, ukuqongelela kanye namafutha. Uma umuntu obheka ukudla okuphansi kwekhalori , elahlekelwa amafutha, unciphisa ukukhiqizwa kwe-leptin futhi kukhona umuzwa wendlala. I-leucine nayo ibizwa ngokuthi ivuselele izinga leptin, elidambisa kakhulu indlala.
I-amino acid BCAA yabesifazane ibaluleke kakhulu. Ukudla okujwayelekile akukwazi ukuhlinzeka ngomzimba wesifazane nazo zonke izakhi ezidingekayo ngesikhathi sokuzikhandla ngokomzimba.
Imiphumela emibi ye-BCAA
Kwakungekho nemiphumela emibi evela ekuphathweni kwe-BCAA . Futhi izimangalo ze "ochwepheshe" ukuthi ukusetshenziswa kwalezi zinto kungabangela izilonda zesisu noma ezinye izifo ezinzima emzimbeni nje kungenangqondo njengobufakazi bokuthi izinkinga ezifanayo zingabangela amaqanda amabili nesilazi yobisi.
Ngisho ukuze uthole ukudla okunobuthi, kubalulekile ukwandisa ingxenye ejwayelekile ye-BCAA, okungama-5 g izikhathi ezingu-10. Futhi ngisho nakanjani akunakwenzeka.
Ukulahla ukungabaza lapho uthenga nokuqhubeka usebenzisa amino acid, xhumana nochwepheshe kule ndaba. Isilinganiso esifanele nesamukeli siyisihluthulelo sempumelelo yakho endleleni yokufeza umgomo.