BCAA - lokho? Funda ukuthi BCAA (BTSAA)

Kuyini bcaa, kungani kukhona amaprotheni, kubalulekile ukuba uphuze gainer? Imibuzo enjalo ungacela Umqeqeshi yakho uma uqeda ubhalisele ejimini futhi, njengoba kahle inqubo, wanquma ukufunda indlela yokwakha kwemisipha ngokushesha. Lokhu Okuthakazelisayo ngempela okunengqondo - kungani peretruzhdaetsya egumbini, uma ungakwazi baphuze "iphilisi eliwumlingo" lokuphila futhi sibe njengamanzi Hercules? Thina ukugembula ukuthi Umqeqeshi yakho cishe bathi ukusebenzisa izithasiselo ezifana kuyadingeka, ngisho yenza ukuba uthenge okuthile. Lokhu akusona isimanga - iholo Igumbi abasebenzi ukuqina ayixhomekile kangaka kusukela imihlangano nge amaklayenti, kodwa yokuthengisa eqondile kwezemidlalo kwemithi. Kodwa ingabe izinto ngempela kanjani isidingo reception amino acid noma amaprotheni okunyakazisa?

Nezithasiselo kanye nezemidlalo umsoco

Ngaphambi cela Umqeqeshi ukuthi kufanele adle amaprotheni, creatine noma bcaa elikhulu, ngakho kakhulu namuhla, Cabanga ngalokhu.

Ukwakha umzimba izinhlanzi emuva ezinsukwini amaqhawe neRoma lasendulo. Achilles, Hercules, onkulunkulu ababaziwa-Olympic basezinganekwaneni, futhi abavamile kwamaGreki namaRoma kwadingeka nomzimba omkhulu, ngaphandle kokusebenzisa noma iyiphi yidla yakho ejwayelekile. Umbala wawo ukuthi zilawulwe okuqhubekayo - wepi wona. Ngokuqinisekile, esakhula le iSparta Akabuzanga ngaye bcaa, kungani ukuzisebenzisa, kodwa nje wasebenza phezu kwakhe.

Yini bonke lezi zimpikiswano? Eqinisweni, uthole umzimba enhle nge kwebalingisi engokwemvelo imisipha ngempela wonke umuntu. Ezemidlalo kwemithi - ibhizinisi ukuthi ngokuvamile inikeza abalandeli sawo esiningi placebo ayinangozi. Yonke imithi Ungashintshanisa evamile ukudla okunempilo (asikhulumi, yebo, ku-steroid).

amino acid - kuyini

Uma ukwazi ukwazi okushiwo inkulumo ethi «bcaa», siyini lesi izidakamizwa nokuthi nginikeze isidumbu sakho uphendukele zomzimba.

Asazi evamile khona nokuthuthukisa ngaphandle ukungena nsuku zonke ukuze yethu amaprotheni umzimba. Ingxenye isizathu itholakala lokuthi ukuthi amaprotheni aqukethe amino acid. Kufanele kuqashelwe ukuthi ama-amino acid aqukethe wonke amaprotheni zinomsuka isilwane (inyama, izinkukhu, inhlanzi, imikhiqizo yobisi) nemifino (imidumba nokusanhlamvu).

Izazi ziye zakhomba acid engaphezu kwamakhulu amabili acid, futhi lezi: amashumi amabini anamabini amino acid abaluleke kakhulu ukuze umzimba uphilile.

Ibalulekile futhi engabalulekile amino acid

Iningi kubalulekile amino acid umzimba ungakwazi synthesize siqu acid yabo acid esuka nezinye izinhlobo (zingabantu nezilandiso), kodwa kukhona eziyisishiyagalolunye amino acid umzimba akunakuveza bebodwa. Ukuze uthole kubo, kudingeka sidle njalo nokudla okune kubo. Kuyini isidingo umzimba ku acid ayisishiyagalolunye kubalulekile acid? Nsuku zonke kudingeka sidle 10 kuya ku-15 amagremu amino acid, okungukuthi, usithathela ukudla ezingaphezu kwezingu-70 amagremu amathathu amaprotheni, thina ukumboza izidingo ezikhona for ukusebenza okunempilo emzimbeni.

Kodwa lena umthamo evamile ukuba umuntu ovamile. Ngaphandle kwalokho, ubani ukwenza amandla ezemidlalo, kudingeka udle nsuku zonke, amaprotheni kabili (140 amagremu) ukumboza isidingo samanzi emzimbeni ukuze amino acid.

bcaa: lokho futhi kumele kanjani?

BCAAs (BTSAA) - inhlanganisela yazo zonke izinhlobo ezintathu acid ezibalulekile acid. Lezi zihlanganisa valine, isoleucine futhi leucine. Kungakanani ngempela okufanele baphuze ngosuku BTSAA? Uma kuziwa Amaduna amadala, ogama isisindo imayelana 80 kg, khona-ke kufanele 7 amagremu amino acid. Ngaphandle BTSAA ukuthuthukiswa umzimba is braked, zonke izinqubo ayavalwa, kuhlanganise ekhonweni lomzimba lokukwazi ukwenza kabusha futhi ukulungisa. BTSAA - kuba umkhiqizo kubalulekile kuwo wonke umuntu, kodwa kudingeka ngempela ukuthatha amaphilisi ukulithola?

Ngingathola BCAAs ekudleni?

Uma okuphakela amandla eziqukethwe imikhiqizo bcaa, lokho kunendingeko khona ukuletha acid acid emzimbeni? Ake sibone!

Inkukhu - 300 amagremu ngosuku kwanele ukumboza kuyinsakavukela nsuku zonke lysine, tryptophan, histidine, phenylalanine, futhi BCAAs.

Ubhontshisi, ubhontshisi, uphizi - ecebile valine, tryptophan, threonine, methionine. 150 amagremu ngosuku kungaba okwanele ukuze akhiqize amazinga acid acid.

Cottage shizi - aqukethe tryptophan, lysine, arginine, valine, phenylalanine.

Egg - ajwayelekile kithi umkhiqizo siyagwinyeka kahle, ecebile BCAAs, methionine futhi phenylalanine.

Fish - isoleucine, lysine futhi phenylalanine eziqukethwe kulo mkhiqizo in inqwaba.

Groats - nokunye okufana nokolweni, amabele, i-oats, kukhona imithombo isoleucine, valine, histidine, leucine.

Nuts - ngaphandle ukuthi aqukethe eziyinkimbinkimbi amaprotheni compounds, Amantongomane futhi unothile histidine, isoleucine, threonine, lysine.

Okusho ukusetshenziswa BCAAs e Izithako

Uma kubalulekile futhi bcaa engcono atholakala ukudla, kungani ukusebenzisa izithasiselo?

Njengoba Bathi Abenzi ezemidlalo umsoco futhi izidakamizwa, labo amino acid eziqukethwe ukudla, babe ifomu engazinzile. Lokhu kusho ukuthi ama-amino acid kungukuthi kufakwe injalo elicwengekileyo, ngaphambi kokuthi basabela yakha compounds entsha. Ngenxa yalokho, okuqukethwe izakhi akuyona njalo. Ukuze ugweme ukulahlekelwa amino acid, abasubathi angasebenzisa Izithako zokudla, okuyinto ekhathaza izakhiwo acid acid (equkethe-18 izinhlobo amino acid) etholakala acid acid (ibhekwa iqukethe eyodwa kuphela acid acid) noma BCAAs (njengoba kakade, ziqukethe zonke izinhlobo ezintathu amino acid).

Uyini umphumela BCAAs ku kwemisipha ukukhula?

Eqinisweni Akwaziwa ukuthi umuntu kuyindlela amaprotheni zokuphila. Ngakho-ke, ama-amino acid akha amaprotheni adingekayo umzimba. Kuyinto ukusetshenziswa ezibalulekile ikakhulukazi acid ezibaluleke kakhulu bcaa acid, okuyiwona ungaba imikhiqizo engenhla noma ukuthatha izakhiwo ezithile.

Lezi ama-amino acid ukubambezela yonke inqubo nolokubhujiswa kwemisipha izicubu, zishukumisa kumiswa entsha, ukusheshisa izinqubo umzimba nokushiswa amafutha.

Ukwamukelwa BCAAs

Kuyathakazelisa ukuphawula ukuthi lapho echaza izinzuzo ukusetshenziswa izakhiwo of BCAAs, abakhiqizi kwezithako ezithaka imithi "ngephutha" ukhohlwe ukusho ukuthi bonke laba izakhiwo kuyinto ukudla ezivamile zansuku zonke. Ngokuqinisekile, besebenzisa amaphilisi BCAA, uzothola umphumela omuhle, kodwa umthelela walo kuhanjwa kuphela icala uma ungadli amaprotheni. Ngaphezu kwalokho, iphilisi elilodwa kunjalo bcaa ethandwa 1000 yakhiwa igremu 1 kuphela amaprotheni.

Ingabe ngidinga ukusebenzisa BCAAs?

abafundi Uqaphele, ngemva kokufunda mayelana izakhiwo amino acid angase zadatsya lo mbuzo - amalungiselelo bcaa lokho ukusetshenziswa, uma amaprotheni engumuzi ingxenye yesithathu amino acid? Futhi bayoba abalungile.

Uma uphuza amaprotheni okunyakazisa, ngoba awukwazi uthole amaprotheni wayefisa ukudla, ngakho kungani ufuna ukukhokhela i eyengeziwe acid acid eziyinkimbinkimbi?

Kufanele wazi mayelana bcaa, ukuthi kwenzeka kuphela ukwandisa isikhathi of Amazing yakho, kodwa lutho. Lesi sidakamizwa ingase futhi ukukhiqiza nomphumela omuhle uma ukumboza isidingo nsuku zonke amaprotheni emzimbeni ukudla. Kulabo nje ukuziqeqesha ejimini, asikho isidingo ukuthatha BCAAs.

Uma isikhathi eside futhi ngomdlandla waziphatha "ukwakhiwa" zomzimba wakhe, wasebenzisa ukujabulela ezemidlalo Ipulazi ke kufanele ucabange - ungachithi imali uma ungenzi lutho? Yiqiniso, kunokuba ukuthenga esinye batch amino bcaa, ungase ukuchitha kanye imali kwi amakhilogremu ambalwa inyama.

Ungalokothi yafika nomuntu ingeqi ukuthi imvelo kusinika. Ukuhlonipha imithetho ukudla okunempilo, egcwele nangokulinganisela, wena bazogcwalisa ngokuphelele umzimba wakho konke okudingayo. Izithasiselo in ngesimo ama-amino acid ngeke kukulimaze, kodwa ubakhokhela kwenza akukho mqondo.