Amino acids ze-BCAA. Ndingayithatha njani?

Ama-amino acids ayenzixhobo zezinto eziphilayo, iintlobo ezahlukahlukeneyo zezizo zonke izilwanyana eziphilayo kwindalo yonke. Inkqubo yokugaya kwizilwanyana (kubantu, kubandakanywa) - oku kukwahlula kwiindawo ezihlukeneyo zeamolekyuli zeprotheni ukuze ziqaliswe kwezinye izixhobo.

Ama-amino acids adlala indima ebalulekileyo ekubuyiseleni umsebenzi ogcweleyo wemisipha yethu emva kokuzivocavoca. Kuyaziwa ukuba kukho i-20 kuphela kubo, kodwa umzimba wethu unokwenziwa kuphela ngokuzimela, ngelixa ezinye zingenakwenzeka. Bonke bobabini (bobabini bethatha indawo kwaye bangenakulungiswa) bakhona ukutya. Umntu odla ngokufanelekileyo kwaye ngokungafaniyo, edla iiprotheni kunye namafutha kunye ne-carbohydrates kwimfuneko efunekayo, akayi kuba neengxaki ze-acids. Kodwa kukho abantu apho inani le-amino acidiweyo liphezulu kakhulu kunelo liqhelekileyo. Laba ngabakhi bomzimba kunye nabaphathi be-weightlifters. Ama-amino acids - njani ukuwathatha kubadlali? Kubo, kuphuhliswe inkqubo ekhethekileyo, eyahluke kakhulu kwizinga eliqhelekileyo.

Ngokuqhelekileyo, abakhi bomzimba abanalo i-amino acid abafumana ukutya. Iimali ezongezelelweyo ziza kuhlangulwa. Umzekelo, BCAA. Indlela yokuthatha iindidi ezifanayo, siza kuxubusha kamva. Okokuqala, kuyafaneleka ukufumanisa ukuba yintoni inzuzo ye-BCAA? Kwaye kunjalo. Okulungileyo kukuba ezi i-amino acids zithatha indawo kwaye zizalisekisa into oyidlayo ekudleni kwasekuseni nasemini. Ngosizo lwabo, ukusebenza ngokuqhelekileyo komzimba wethu kubuyiselwa. Ukulimaza amaprotheni kunokungenisa kuphela xa kuthathwa ubuninzi obungenamkhawulo.

Amino acids ze-BCAA. Ndingayithatha njani?

Ukulungelelanisa i-dosing yezixhobo ezahlukeneyo zokutya kubaluleke kakhulu kumdlali wezemidlalo. Ngoko, yiyiphi into ekhethekileyo ye-BCAA? Ungathabatha njani ezi zongezelelo? Ukusela i-BCAA iindleko phambi, ngexesha, okanye emva kokuvavanya. Ukulungiselela utywala lwamandla kukuhle, ukuchitha isahlulo se-acids emanzini ngoshukela, ngoko ufumana i-liquid, i-carbohydrates kunye nama-amino acids emzimbeni wakho. Izongezo eziphumelelayo kwaye xa zixubusha kunye neprotein ye-cocktail.

Ukuba awukwazi ukuba yi-BCAA engakanani, kulungile ukubonisana nomqeqeshi wakho. Ngokomyinge, umthamo ophezulu uvela kwi-4 ukuya kwi-8 amagremu ngexesha, unokuthatha ukuya kwii-servings ezintathu ngosuku. Akukho zithintelo ngexesha kunye namaxesha okufumana.

Phakathi kwezinye izinto, abantu abanomdla kwi- BCAA, indlela yokuthabatha nokwazisa i-amino acid, bafuna ukwazi malunga nemisebenzi yabo emzimbeni. Okokuqala, oku kusisiseko sokuphuhliswa kwemithombo yamandla kunye nokuhlanganiswa kwamaprotheni; I-precurse for the formation of other amino acids; Ukukhuthazwa kweprotheni synthesis, njl

Abantu abaninzi bayazibuza: Ngaba ama-amino acids aza kuncedwa ekwakheni umzimba kubadlali abacebisa ukutya kwabo ngezinto ezahlukeneyo ngaphandle kwe-BCAA? Impendulo apha ayiyiyo ingqiqo: ngokuqinisekileyo iya kuzisa. Inzuzo yabo kukuba bathe bazalise umzimba ngokukhawuleza, babambe kwaye bakhuthaze ukukhula kwemisipha. Enyanisweni, akufanele athi umntu angatshintsha ngokupheleleyo iimveliso zendalo ezenziwe ngeivithamini ezahlukeneyo ngaphandle kwe-amino acids, kodwa inxalenye inokubangela ukuphuhliswa kobunzima bomzimba. Yingakho bonke abagijimi (i-weightlifters kunye nabakhi bomzimba) abangawunaki izithako zokutya kunye neeprotheni, ukwenzela ukufezekisa umphumo onqwenelekayo ngendlela elula kwaye elula.

Ukuba unomdla kwiinkcukacha malunga ne-BCAA, indlela ongathatha ngayo ubunzima, ukuba yeyiphi indlela eyakhiweyo kunye nendlela efunyenwe ngayo emzimbeni, ngokuqinisekileyo unokufumanisa konke oku kuvela kumqeqeshi wakho, kodwa unokufunda into ngoku. Ngoko, umzekelo, ubunzima buquka ezintathu i-amino acid eziyimfuneko kumzimba: ivinine, i-leucine kunye ne-isoleucine. Ukuzifumana ngokutya kunzima, kwaye kubonga ku-BCAA unethuba lokuzibandakanya kwaye uphucule imeko yakho yonke yomzimba.