Isiphumo BCAAs kwi lomzimba wesenzo

Bonke abadlali sisazi kakuhle nalo olu shicilelo zokutya njengoko BCAA.

Yintoni BCAA

Le ezinzima, nto leyo equka 3 proteinogenic acid: leucine, isoleucine kunye valine. Zibalulekile kakhulu ukuba umzimba womntu, kuba ebulela yona kuhlelwe protini. Kodwa ke umzimba awukwazi nokulungelelanisa zabo, ukuze bamanyene entsonkothileyo omnye ngokugqibeleleyo bancedisane isenzo ngasinye zomnye. Esi songezelelo zithandwa kakhulu phakathi bodybuilders, ekubeni ezi acid ebalulekileyo ingakumbi kubantu abane umsebenzi omkhulu emzimbeni. Zezona isiseko Yindibanisela nezinye ii-asidi acid umzimba. Xa kuthelekiswa iproteni eqhelekileyo, ezisebenzisa inxaxheba iimbaleki BCAA sele zifunxe protein, leyo kakhulu ikhawulezisa inkqubo ukwetyisa.

Isiphumo BCAAs emzimbeni kunye nemisipha

Uninzi kwemisipha mass ubunjwe leucine, isoleucine kunye valine. Ukongeza, ezi acid zinika amandla amaninzi engaphezulu, nto leyo inzuzo enkulu Iimbaleki ngexesha loqeqesho. Ngexesha izihlunu umzimba esebenzayo balahlekelwa protein contractile, ngoko ke kubaluleke kakhulu ngongoma kukuzihlambulula wayo. Xa uthatha BCAAs, unyamezelo kunye nokunyuka kwezihlunu. Ukusetyenziswa kwale shicilelo phambi msebenzi uza kunceda ukuphelisa ukudinwa, kwaye emva kokuba sakho Amazing ukuqinisekisa uthintelo lokulahlekelwa asidi kubalulekile acid, nokuba nokufunyanwa amandla. I-eneji ziya kuba ngenxa okukhutshwa serotonin hormone, nto leyo njengoko ixesha liya kuba ngenxa yesenzo BCAA. Impembelelo umzimba yomfazi, le acid kufuneka ncam nje yomntu.

Eyona engundoqo Imisebenzi BCAA

• Ekubeni BCAAs - lwanamathela iproteni linikwa kwi ngohlobo asidi emithathu ebalulekileyo, ezo isiseko sokwakha imisipha, umsebenzi iphambili ukuba avelise izinto ukwakha ubunzima kwezihlunu. Isiphumo BCAAs kwi umzimba babonakaliswa ikakhulu kuyo.
• Kwakhona, le asidi ezintathu acid bandiqumbisayo ezinye izinto ezibalulekileyo, nto leyo ibaluleke kakhulu emzimbeni. Umzekelo, i-insulin iveliswa, ezisa amandla iiseli izihlunu.
• Ngenxa BCAA na ukuthintela ukulahleka kwezihlunu. Lo mhlaba ibaluleke kakhulu kwiimbaleki ababona ephantsi-ukudla, kuba sohlala kweli xesha, umzimba ufumana kilojoules encinane kakhulu, yaye BCAAs liya kuzihlawula kwaye ukuvala ilahleko kwezihlunu.

Indlela ukuthatha

Kukho norm lekhefu abafumana BCAAs - uvela grams-4 ukuya 8. ezifanelekileyo kwiimbaleki, ijolise ukucwangcisa kwinginginya kwakunye ukuncipha. Elona nani liphezulu amaxesha yolwamkelo ngemini - 3. Kakade ke, kusenokwenzeka ukuba kudliwe ngaphantsi kwezi asidi acid, kodwa eli lungiselelo yenzelwe ukuba ugcwalise kufumaneka bantu. Ezinye abavelisi isigqibo bakope ngenxa yokuba abanye abathengi ukuze wazi bokuqonda BCAAs bathengise ngeedosi ezincinane, nangona ukushiya ixabiso ingatshintshanga. Ngoko kuhle ukuba alumke yaye ingqalelo ukufunda inkcazelo mveliso wathenga.

BCAA izimele ngokwaneleyo acid asidi oluxandileyo, ayifuni ukusetyenziswa eyongezelelweyo yezinye, nayo xa umzimba leucine kuphela, isoleucine kunye valine, baya ugxile kakhulu ngokukhawuleza. BCAA ayifuni ngenxeba ulwamkelo. Ukuze ezi acid proteinogenic ukuba agxile ngobuchule, kungcono ukuthatha isiqingatha seyure phambi nasemva umthambo kwabo. Ngeli xesha, i-insulin yavelisa emzimbeni, nto leyo eya kunceda ukufunxeka.

Yenza BCAAs yingozi

Kutshanje, phakathi kwabantu ezinxulumene nemidlalo, umtshato ingxolo eninzi malunga BCAA. Ukuphonononga bathi izinto ezahlukeneyo ngokupheleleyo: ukuba ezi acid ezifunwa ngumzimba, luyingozi.

Ukuba usebenzisa imveliso ekumgangatho ethandabuzekayo kunye imvelaphi, ngoko, kakade, loo nto kunokuba yingozi empilweni. Imfuno lonyuso BCAA, kunye namashishini ngoko efihlakeleyo bangabi ehleli izandla, ngokuyeka manga ezingaqondakaliyo.

Kwakhona, isiphumo ezibi kumgangatho imveliso, kwaye kufuneka imiqathango yokugcina engalunganga. Ukuze uphephe oku, kubalulekile ukuqwalasela imigaqo eziyimfuneko ukulungiselela ukusebenza kunye athobele nabo ukuze kuthintelwe umonakalo kudla ukutya. Kwakhona, musa ukulibala ukufumana imilinganiselo yokusebenzisa baze babambelele kuwo.

Isiphumo BCAA ophezu kwesibindi kunokwenzeka kuphela xa une wesibindi nezintso izifo. Kulo mzekelo, ukusetyenziswa ndingekawuboni kunokubangela ezinye iziphumo ebezingalindelekanga, kwaye phambi kokuba uzitye ngcono ukuba udibane nogqirha. Kodwa ngokubanzi, xa engekho ezi zifo, kuye kubekho imbi evela BCAAs. Ukuphonononga becala vulavula hi uncedo ezilungileyo ezi acid umzimba yembaleki.

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Ukuba eyidlalile kwinqanaba yobungcali, ngoko ke kufuneka nje BCAA. umzimba zeemvula rhoqo kufuneka kakhulu kuxinzelelo izihlunu, yaye alungise ukukhula kwabo ibaluleke kakhulu ukutya okusempilweni, kodwa ayikwazi ukukwenza. Kunzima ukwenza ukudla okunjalo apho nomdlali uya kufumana inani elaneleyo lweziqalelo luncedo, ngaphandle izongezo vmeshaniya. Kwaye ke kubaluleke kakhulu ukuba siqwalasele ifuthe BCAAs emzimbeni. Ukuphonononga kubonisa kuphela izimvo ezintle ngale shicilelo, kuba ichaphazela izihlunu, hayi nje kuphela kodwa urhulumente ngokubanzi ukuphuculwa kwabantu. Ngenxa yakhe, nenye unako ukumelana imithwalo enzima kwaye ukwandisa ixesha elichithwa ku ejimini. Emva iiprothini, amafutha kunye carbohydrate, asingekhe silibale ngayo acid, njengoko zibaluleke ngokulinganayo, kwaye akufunekanga ityeshelwe.

Ukuba nje fan sityelele umthambo ngokwabo, ukuba kunokwenzeka ukuze bezolile ulwamkelo, yaye akuyi ukhathazeke malunga nefuthe BCAA. Kwi umzimba kwityala enjalo akukho umthwalo omkhulu kangaka, kangangokuba uya kukwazi ukumelana ngokwabo, kodwa, kakade, ukuba ukulungelelana kakuhle yokudla.