Ake siqale ngehlelo lemfundo bese sithola ukuthi yi-BCAA. Isidakamizwa, okuzoxoxwa ngaso - ukwesekwa kwezemidlalo, okuyinto eyinkimbinkimbi yama-amino acid abalulekile. Itholakala efomini eliketshezi, kanye namaphilisi, ama-capsules kanye ne-powder. Sizocabangela ukhetho ukuthi i-BCAA iyi-powder, kodwa okokuqala siyothola ukwakheka kwalokhu kulungiselelwa.
Ukwakhiwa kwamakhemikhali we-BCAA
Ukwakhiwa kwezidakamizwa kuhlanganisa amino acid alandelayo:
- Leucine . Le-amino acid eyaziwa kakhulu kulabo abathintekayo emzimbeni, kanye nokwakha umzimba. Ubamba iqhaza ekulondolozeni izicubu ze-muscle esimweni sokusebenza futhi kunomthelela wokwakhiwa okusha. Ngosizo lwaso, isivinini senziwa ukuze kuvinjelwe ukubhujiswa kwamaprotheni emzimbeni, okuthuthukisa izinga lemisipha ekwakhiwe. Emzimbeni awekho izindlela zokukhiqiza i-leucine, ngakho-ke empilweni yansuku zonke ingatholakala kuphela ngemikhiqizo edlayo engumthombo wale-amino acid. Phakathi kwazo: izinhlanzi, inyama ye-veal kanye nenyama yenkomo, izinkukhu nezinkukhu ze-turkey, kanye nemikhiqizo yobisi omuncu namanoni.
- U-Valine usiza ukubuyisela umzimba ngemuva kokuqeqesha, kuhambisane nokuzikhandla okukhulu ngokomzimba. Ngosizo lwayo kungenzeka ukuthuthukisa ukusebenzisana kokunyakaza, kwandisa ijubane lokuphendula. Uhlanganyela ngokweqile ku-metabolism, ikakhulukazi, amaprotheni, futhi ulawula ukungena kwe-nitrogen emzimbeni. I-Valine ingatholakala emaqanda ezinkukhu, enkomeni yenkomo, enkukhu kanye ne-salmon nama-walnuts.
- I-Isoleucine isiza ukugcwalisa umzimba ngamandla namandla, futhi kusiza ukwandisa ubukhulu be-muscle. Iqinisa ukuhamba kwegazi ngenxa yokunikezwa kwalo okwenziwe nge-oxygen, okuthuthukisa ikhwalithi ye-hemoglobin, ilawula inani leshukela egazini. Ngaphambi kokuba i-isoleucine, umzimba, ngemuva kokuzikhandla ngokomzimba, ubuyiselwa ngokushesha ngangokunokwenzeka. Imithombo yale- amino acid yizinhlanzi, ushizi, amaqanda, izinkukhu zezinkukhu kanye nama-turkeys.
Yini elula ye-BCAA ngo-powder?
Ifomu ngalinye le-BCAA linamathuba alo:
- izidakamizwa ezibhebheni noma i-capsules inesikhathi sokuqala eside: umphumela wayo emzimbeni uqala imizuzu engu-15-20 emva kokuphathwa;
- Amalungiselelo e-liquid ne-powder aqala isenzo sabo masinyane emva kokuphathwa.
I-oda lokungena
Ukwenza i-complex complex iphumelele, udinga ukwazi ukuthi ungayithatha kanjani kahle i-BCAA nge-powder. Umyalelo wokuthatha lesi sidakamizwa uncike ekujuleni kokungena kwawo emzimbeni nasekusebenzeni komphumela. Ngokuvamile, njengemikhonyosi yokubonisa, yithatha ngezikhathi ezahlukene: ekuseni noma emini, kanye nangaphambi kokuqeqesha, ngesikhathi noma ngemuva kokuphela kwamakilasi.
- Abaningi bakholelwa ukuthi isikhathi esihle sokuthatha lesi sidakamizwa kusasa, ngoba ukuthatha i-BCAA nge powder emva kokuphakamisa kusho ukwehlisa izinga le-cortisol nokuqinisekisa ukuphepha nokusebenza kwemisipha.
- Ungasebenzisa i-BCAA kanye nosuku lonke, kodwa kulokhu kunamaphuzu okuphikisana kakhulu: abanye bakholelwa ukuthi lo myalelo uyamukeleka, abanye bakholelwa ukuthi kunezinqubo zokusebenzisa i-BCAA powder. Futhi bathi ukusebenzisa i-powder emini ngeke kusebenze ngokwanele ngenxa yokuthi enye ukudla exhasa i-amino acid level ingena emzimbeni. Yingakho ukuthatha lesi sidakamizwa usuku lonke, njengoba abaningi bakholwa - akukho phuzu.
- Ngokuqondene nendlela yokuphuza i- BCAA nge-powder ngaphambi kokuqala ukuqeqeshwa, kudingeka uthathe isinqumo ngomqeqeshi. Ngaphezu kwalokho, kuzoxhomeka ukuthi ngabe kukhona ukudla ngaphambi kokuzivocavoca: uma kungenjalo, sebenzisa lesi sidakamizwa ngendlela efanele.
- Kanjani kahle ukuphuza i-BCAA nge powder ngesikhathi sokuqeqeshwa? Ukuze wenze lokhu, phucula ingxenye engama-200 ml amanzi: lokhu kuvumela umzimba ukuthi unike amandla amandla ngesikhathi sokuqeqesha.