Indlela BCAAs? Kuyini ukubaluleka amino acid?

Namuhla, abantu bavame ukuphila ngendlela enempilo futhi ngesikhathi esifanayo ngcono umzimba. Ngenxa yalesi kukhona izakhiwo ezikhethekile umzimba eyenzelwe ukuthuthukiswa esiphezulu wonke amaqembu kwemisipha, ngisho nemidlalo ngabanye, ezifana sawo esiningi.

Ukwakha umzimba njengendlela ehlukene ezemidlalo isiqondiso sekuneminyaka iminyaka engu-100, futhi phakathi naleso sikhathi, ososayensi baye basungula umqondo omusha we sibalo ephelele. Kwatholakala ukuthi usebenzise lulodwa alwanele, futhi sculpt umtimba lophelele, usadinga ukudla ngendlela efanele, thatha amavithamini kanye izithasiselo ekhethekile. Ukukhuluma Izithako, sisuke ayibhekiseli kubo steroid, ezazithandwa ngakho emashumini ambalwa eminyaka edlule. Kuyinto acid acid - igama elisha kwezemidlalo umsoco. Ngakho, siyowuqonda lokho BCAAs njengoba kokuthatha lesi imithi, nokuthi kukhona umonakalo kusuka amino acid.

Yiziphi amino acid

Aminoacids - a amabhlogo wokwakha chemical kwesakhiwo lapho zihlanganiswa ifomu amaprotheni. A amaprotheni siqukethe iyiphi eziphilayo emhlabeni. Ngokwezwi nezwi igama elithi konke emzimbeni womuntu - kwemisipha izicubu, isikhumba, nemisipha, nail amapuleti, izinwele - bonke of it yakhiwa amaprotheni.

Kungani-ke, e-ezemidlalo umsoco igcile amino acid, futhi hhayi nje abamhlophe? Iqiniso lokuthi kukhona amaningi, kabasi nezilandiso. Lezo zinto imiphumela zamagama kanye indima indaba kokuqala kuyizinto amino acid. Yingakho yokugcina zibaluleke kakhulu ngoba umzimba.

amino acid kule ezemidlalo umsoco

manje ezemidlalo umsoco emakethe Unikela eziningi amalungiselelo akhombe sibalo ekahle. Ezinye zazo are ngabazeka kakhulu, nezinye izinzuzo awasekelwe yinoma yimuphi ucwaningo sina, abanye balimaze kuphela. Futhi yini engase ishiwo reception amino acid?

Mangisho ukuthi isithakazelo lezi izithasiselo uvele kudala, kodwa eminyakeni yamuva nje, ukuthi izindlela zokwelapha ezivamile ibona ukusebenza izidakamizwa. Bodybuilders ukuthatha arginine, valine, leucine, okuholela ngcono eqoshiwe eziningi izinkomba, ezifana inkathi emumva ukuqeqesha, degree of igazi elingenawo umoya ukugcwaliswa kanye nezinga umonakalo imisipha ngemuva ukuqeqeshwa. Ngakho ukuthi ukusetshenziswa izithasiselo ezifana kubonakaliswa, kuba ukuba baqonde indlela ukuthatha BCAAs.

BCAAs

BCAA - yigama elididiyelayo eliqondisela ukulungiselela ehlanganisa acid amathathu acid - leucine, isoleucine futhi valine. Lona ezivamile acid acid ezitholakala inyama nobisi. ubunjalo wabo ukuthi ngokuphelele ayikwazi kuhlelwe umqondo ngu umzimba womuntu futhi kumelwe zivela ukudla. Ngamunye izakhi BCAA eziyinkimbinkimbi linendima ebalulekile:

1. Valine - umthombo yamandla ezikhungweni zokuphehla kwemisipha izicubu. Lo msuka linendima ebalulekile emsebenzini wokukhiqiza serotonin, ngakho umzimba womuntu angabhekana ngayo imithwalo futhi alwe ukukhathala.

2. Leucine - Le asidi acid kuyingxenye ebaluleke kakhulu ukwakheka nokukhula kwemisipha izicubu. It ulawula kuletse kumiswa amaprotheni ekubhujisweni inqubo molecule ayo.

3. Isoleucine - ingenye yelikhono izinqubo kwemisipha. Ububi le ngxenye kuholela ukukhathala, ukucobeka, ukozela, ukunciphisa imisipha ivolumu kanye ukwehla amazinga kashukela egazini.

Lokho ikuvumela ukuthola amino acid

Ngakho, sathola ukuthi ama-amino acid kukhona BCAAs. Indlela ibhekwa, futhi kungani lezi zinto ezintathu zibaluleke kangaka ngesikhathi umsebenzi?

BCAAs - kuyinto umsizi esisemqoka ukuqeqeshwa. Lesi sakhiwo kusiza khulisa kwemisipha izicubu amandla, balahle yamafutha amaningi izicubu nokucindezela catabolism.

Nakuba ukuthatha acid acid linendima ebalulekile:

- izithasiselo ngokushesha ngemuva ukuqeqeshwa ahlinzeke neutralization ekuqaleni "amaprotheni iwindi" (kangaka okuthiwa ama-acute isidingo umzimba amaprotheni okuyinto kungaba inzuzo ngesikhathi yokuvuma okusheshayo digestible amino acid kuphela);

- Ukuphatha izidakamizwa ngemva ukuqeqeshwa inika enamandla amandla yokutakula futhi kwandisa kakhulu ukukhiqiza;

- ama-amino acid sokulala ukunikeza amandla kwemisipha, kusebenze izinqubo okuzivuselela nobunamandla kwemisipha ukukhula.

Indlela sidla ama-amino acid

Indlela BCAAs ngokudla, kangakanani beludinga umzimba wethu? Njengoba-ke okukhulunywe ngaye ekuqaleni, lezi acid amathathu acid ezitholakala inyama, inhlanzi kanye ubisi, kanye amaprotheni okunyakazisa. Isilinganiso ngesikhathi lesifanele yokudla BCAA okuqukethwe 16-20% we isamba wamaprotheni udle. Ngamanye amazwi, abantu nge isisindo isilinganiso, kudle amabili amagremu amathathu amaprotheni okumsulwa amakhilogramu esisindo somzimba ngalinye, kuba 25-30 amagremu BCAAs.

Futhi kangakanani umzimba udinga? Impendulo ulula - inani lemali elincane leucine ukudla ngayinye kufanele kube 2.5 amagremu. Isoleucine futhi valine asekelwa, kodwa leucine, futhi kuphela Ingxenye enjalo icuphe amaprotheni zamagama. Ngezinye izikhathi ezine umthamo nsuku zonke ukudla kufanele kube ngaphansi kuka-10 grams, kodwa lokho kumane nje ubuncane ezidingekayo. Lapho ukusebenzisa sina futhi njalo 'nensimbi' umuntu udinga okungenani 0.3 amagremu kilogram of bodyweight ngayinye.

Indlela BCAA amaphilisi kanye amaphilisi

Amaphilisi kanye amaphilisi - kuba ifomu elula kakhulu BCAA ukukhululwa. Lokhu okufakiwe ikhiqizwa yizinkampani ezimbalwa, futhi ngayinye kuwo inquma acid acid okuqukethwe. Kube ukugcwalisa 500 mg, 1000 mg, 1250 mg, nokunye. D.

Indlela ukuthatha amaphilisi BCAA hhayi ukwenza iphutha nge umthamo? Kuyinto kudingekile kuphela ukuze ufunde imiyalelo ngokucophelela - ukuze iphakethe ngalinye likhombisa okuqukethwe kwama-amino acid e capsule ngamunye (noma ithebhulethi). Ngesisekelo ubulili, kanye nesisindo, ungakwazi ukubala umthamo ngabanye. Izincomo sokubalwa kungase futhi ibhekwe ngo imiyalelo. Njengomthetho, ngesikhathi ukuthatha 4-5 amaphilisi (amaphilisi), sokuphuzisa imvamisa - kathathu ngosuku.

Indlela BCAA powder

Olunye uhlobo Ukukhululwa - a izicisha ingxube. Indlela BCAA in ifomu powder?

Uma ukhetha umthamo owodwa sawo esiningi imicabango yabantu zihlukaniswe. Abanye bakholelwa ukuthi 5 amagremu kwanele ukuba umuntu isisindo isilinganiso nokuvivinya umzimba nsuku zonke hhayi ningi than isigamu sehora. Abanye batusa okwandisa umthamo ukuze 10-12 amagremu, kodwa ukwehlukana leyo nombolo ngesikhathi ngaphambi nangemva Amazing.

Nokho, abasubathi abaningi balithatha BCAAs ngoba isikimu silula: ithisipuni elilodwa powder kathathu ngosuku. Le ibhekwa kuyinto ngempela ebabayo, ngakho-ke akukho Kunconywa ukuncibilikisa yisiphi isiphuzo. Kodwa udinga phuza okufakiwe uketshezi, ijusi engcono. Lokhu kuzoqinisekisa ukulethwa okusheshayo amino acid ukuze emathunjini amancane, lapho kuzosetshenzwa ngokushesha umzimba. Juice isiphuzo elandelayo ngoba fructose oyenza isebenze ukukhiqizwa insulin i-hormone, ekhuthaza ukumuncwa kwe-esebenzayo amino acid.

Kukhona olunye uhlobo ukukhululwa kwe BCAA - ngesimo ketshezi ngomumo eyenziwe. Kuyinto elula kakhulu ukuthola ngqo ngesikhathi sokuqeqeshwa.

Ingabe ikhona ingozi ekuthatheni amino acid

Ngakho, thina esiphethweni kanjani ukuthatha BCAAs. It uhlala ukuqonda ukuthi ungakwazi ukulimaza umzimba, uma uthatha ama-amino acid. Phela, imithi ezemidlalo igcwele zonke izinhlobo izithasiselo ethembisa okusheshayo kwesisindo, ukwanda okusheshayo e yemisipha futhi isibalo ekahle kwesikhathi okungenani. Akuwona wonke izidakamizwa zimenyezelwe yokuzikhandla iphumelela futhi abaningi bayakwazi ukubhodloza impilo yomuntu, kunokuba ukuze uqine futhi emuhle.

amino acid kuthiwa ezikhishwe kulolu chungechunge. Lokhu izithako zemvelo etholwe ukwelashwa okukhethekile amaprotheni, kunokuba izidakamizwa kwemiqondo amakhemikhali. Ngenxa yalokho, umonakalo kusuka BCAAs ukuthatha ngeke.

amino acid ziphephile ukuze akukho isidingo ngandlela-thile kube nomkhawulo isikhathi yokwemukela yabo, okungukuthi, zonke umsubathi kungathatha BCAA unomphela ngaphandle ukulinyazwa emzimbeni.

ezindiza wamafutha

Kufanele kuqondwe ukuthi ama-amino acid ungawoni imbangela, kodwa kungabangela izinkinga emzimbeni ukweqisa izidakamizwa. Ngokwesibonelo, valine ngokweqile kungabangela ukuhhema, ukweqisa izidakamizwa isoleucine kubangela ukunqwabelana okusheshayo uric acid kanye nenani elikhulu leucine kwandisa izinga ammonia. Kodwa ukuze sifinyelele lo mphumela, kufanele sizame - okwesikhathi eside ukuze kufuthwe umthamo BCAAs.

isiphetho esifushane: nekusebenta BCAA waqinisekisa ucwaningo sína, kodwa ungalindeli izimangaliso futhi sethemba sokuba izinto zisheshe. amino acid empeleni Ukusiza ukudala sibalo ephelele, kodwa kuyasiza, kodwa ningenzi umsebenzi ngawe.