Umuntu uyisidalwa semvelo yamaprotheni, kanti amaprotheni ayaziwa ngokuba nama-amino acids. Kanti, ama-amino acids angashintsha futhi angenakulungiswa. Umzimba wesintu uhlanganisa ama-amino acids ashintshwe ngokuzimela, kusuka kwezinye izilwanyana ezincane. Ama-amino acidable angatholakala ngaphandle kokudla, noma-ngezingxube zokudla. Emvelweni, kunezinhlobo eziyisishiyagalolunye zama-amino acids ezibalulekile, ezintathu zazo ziyingxenye ye-BCAA.
I-BCAA akuyona igama lebhizinisi lomuthi wokwakha umzimba, kodwa, isifinyezo sesiNgisi kuphela, okusho amino acid ngezinsimbi zamaketanga. Imisipha yethu i-35% eyakhiwa yi-BCAA, okuyi-isoleucine, i-valine ne-leucine. Njengoba kuphakanyiswa izithako ezihlukahlukene zokudla, i-vitamin kanye namaprotheni ama-cocktails, umphakathi uhlukaniswe ngombono, kulabo abafuna ukuphikisana nabo. Abagijimi abaningi noma bamane, abesifazane abafuna ukukhipha amafutha amaningi, balahlekelwa ngokungangabazi, futhi abazi ukuthi bangathatha kanjani i-BCAA nokuthi kufanele kwenziwe noma cha. Kulesi sihloko, sizocubungula zonke izici zokwamukelwa, inzuzo kanye nengozi yokusebenzisa i-BCAA.
BCAA ngesikhathi sokuqeqesha
Njengoba kuphawuliwe ngenhla, i-BCAA yi-amino acid emithathu ebalulekile. Uma sisebenza ngokuzikhandla umzimba wethu uqala ukwenziwa komzimba, okuwukuthi - inqubo ewonakalisayo, yezincubu zomzimba, ukuze uthole amandla engeziwe esiwasebenzisa ngesikhathi sokuqeqesha. Ngenxa yalokho, ukwenza umsebenzi ojwayelekile amahora amaningana, asiboni imiphumela yangaphandle. Umzimba we-muscle awukhuphuki, ngoba ngesikhathi sokuqeqesha uyaphela.
Nasi umbuthano ononya ovela. Lapha sizosindiswa yi-BCAA kakhulu. Ukuze umzimba wethu ungabi nesidingo 'sokuzidla,' kufanele sizenzele ama-amino acids angeke asivikele kuphela ekukhunjweni kwemisipha, kodwa futhi asize ukushisa umuthi okhululekile nokwakha imisipha.
Isikhathi esifanele kakhulu sokuthatha i-BCAA singaphambi, ngesikhathi nangemva kokuqeqeshwa. Isilinganiso esisodwa esisodwa singamagremu angu-4-8. Ngesikhathi sokuqeqesha, kungcono ukusebenzisa isiphuzo sokuphuza amandla, ukuchitha ingxenye yama-amino acid kanye nezinkezo ezimbalwa ushukela emanzini. Lokhu kuzoqinisekisa ukunikezwa kwama-carbohydrates, ama-carbohydrate kanye nama-amino acids njalo.
Kunconywa ukuba uthathe i-BCAA ngokushesha ngemva kokulala, ukuvimbela ukushaywa kwe-catabolism (ukubhujiswa kwemisipha).
I-BCAA ngesikhathi sokulahlekelwa kwesisindo
Esinye isibonelo. Ukufuna ukunciphisa isisindo, ukhawulela ngokulinganayo ukungenisa kwamakhemikhali, ngoba, zonke izintombi ziyazi ukuthi kusukela ku-sweet get fat. Nokho, ngokulahlekelwa ama-carbohydrate, futhi ulahlekelwe amandla okuqeqesha, ube nobuvila. Ngaphezu kwalokho, kusuka ku-glucose umzimba uhlanganisa into ebalulekile - i-glycogen. Ukungabi khona kwayo kuyimbangela yokukhathala ngokushesha, futhi ngenxa yezidingo zayo, umzimba uzophinde uhlukanise izicubu zomzimba. Futhi umphumela uzofana nesibonelo sangaphambilini. Ngakho-ke, kungakhathaliseki ukuthi kudingekile ukuthatha i-BCAA ngumbuzo wokuziphendulela, ngoba sihlale sithatha ukudla ngenkathi sidla. Nokho, ukuhlangabezana ngokugcwele nezidingo zomzimba, kufanele "kudliwe" emithonjeni eyengeziwe.
Ukudla i-BCAA yokulahlekelwa isisindo udinga uhlelo olufanayo njengokwakha isisindo somzimba.
Amafomu we-BCAA nomthamo
Imakethe yezithasiselo zokudla igcwele abakhiqizi abahlukahlukene kanye nemikhiqizo yabo. Ukuningi okunjalo kuyinkimbinkimbi ekukhetheni kwethu. Kodwa ukudideka okungaphezu kwalokho yi-stereotype ukuthi i-BCAA iwukuphela komsebenzi wesilisa. Futhi, okwamanje, emzimbeni wesifazane, izinqubo ze-biochemical zenzeka kabili njalo kwesibili kunomzimba wesilisa. Abaningi bethu bazibuza-kanjani nokuthi kungakanani, ukuthatha i-BCAA intombazane. Okokuqala, umthamo uzimisele kungakhathaliseki ukuthi ubulili, yi-kilogram ngayinye yesisindo. Ngokuba isisindo esingu-50 kg, isidingo se-isoleucine, i-leucine ne-valine ngu-1800 mg, 900 mg, 900 mg, ngokulandelana. Bala isilinganiso esifanele, wonke umuntu angakwazi.
I-BCAA iyatholakala ngendlela ye-powder, amaphilisi, ama-capsules kanye ne-liquid. Yiqiniso, ukhetho lokugcina luyakuthanda, ngoba ifomu lomswakama inqubo yokugaya idlula kokubili futhi ngokuphumelelayo ngokwengeziwe. Indlela ongayithatha ngayo i-BCAA kuma-capsules, ungafunda emaphaketheni, ngoba umkhiqizi ngamunye ngokwakhe unquma inani lama-amino acids kwelinye capsule. Okokuthi, uma iphakheji ithi kwelinye i-capsule - 500 mg ye-leucithin, ngokusekelwe ngenani elingenhla, bala inani leucine, bese-ke amabili asele amino acid.
Indlela yokuthatha i-BCAA kumaphilisi kanye ne-powder nayo ingakwazi ukufunda kuzo izincomo zomenzi othile. Mayelana namaphilisi, ungakwazi ukubala umthamo, njengokwesibonelo ngama-capsules. I-powder ingcono ukuthatha isipuni, uphuze ngamanzi. Njengoba unikezwe ukunambitheka okubabayo kwawo wonke ama-BCAA, ungadabuli i-powder ngamanzi noma i-vitamin cocktail, ngoba ukuzwa kokuphuza okunjalo kuyoba kubi. Kungcono ngokushesha futhi ngaphandle kokungabaza ukugwinya.
Kungakanani ukuphuza i-BCAA kumaphilisi nama-capsules kubhaliwe okuningi, futhi zonke izimpendulo zilungile, ngoba yonke imvelo ihlukile futhi uma umuntu ethanda ukuwageza ngamanzi kanye nelinye i-vitamin cocktail, lokhu akusho ukuthi enye yalezi zibili azilungile . Noma kunjalo, ososayensi batusa ukuphuza phansi ama- amino acids ama-BCAA , ngoba i-fructose ivuselela ukukhiqizwa kwe-insulini, enomphumela omuhle ekufaniseni ama-amino acids.
Ngakho-ke, kungakanani ukuthatha i-BCAA kumuntu wesifazane esilungisile. Manje ake sikhulume ngesikhathi sokuthola. Ngokusho kochwepheshe, umthamo wansuku zonke kufanele uhlukaniswe ngezinyathelo ezintathu: ngaphambi, ngemuva nangesikhathi sokuqeqesha. Kodwa-ke, ungayithatha kanjani i-BCAA owesifazane ongafuni ukufinyelela eziqongweni zezimzimba zomzimba nabadlali abaqeqeshiwe? Uma ukusebenza kwakho akuyona yansuku zonke, kodwa ufuna ukuma kahle futhi ube nomfanekiso omuhle, ngalezo zinsuku,
Ngithemba ukuthi ngikwazi ukuphendula imibuzo yakho futhi ngidedele ukungabaza ngokuthi kufanele ngithathe kanjani i-BCAA ngokunjalo nokuthi ngabe kufanele yini noma cha. Kodwa-ke, kuthathwe izithako zokudla, ungaphuzi ngokuvuma kwabo ngokudla. Bheka i-BCAA hhayi kuphela ezitolo zezokudla ezemidlalo, kodwa futhi nasemanzini, imikhiqizo yobisi, amantongomane, ubhontshisi kanye nosanhlamvu. Indlela ehlanganisiwe kuphela izokukwenza ngendlela enhle futhi enempilo!