Menene BCAAs? A wasu lokuta shi wajibi ne ya dauki amino acid?

A wannan labarin, za mu dubi abin da BCAAs da kuma a cikin abin da lokuta shi wajibi ne ya dauki wannan kayan aiki. Saboda haka, kawai amsa wannan tambaya. BCAA tsaye ga branched-sarkar amino acid (fassara zahiri: "branched sarkar amino acid," ie, leucine, valine da isoleucine). Wannan magani ne wani muhimmin bangaren a cikin abinci na sana'a da 'yan wasa.

Wadannan amino acid din, sabanin sauran abubuwa, ba su hada da jiki. Wannan yana nufin cewa su dole bukatar cinye abinci. BCAA bambancinsa ta'allaka ne da cewa shi Ciyarwar tsokoki da makamashi kai tsaye, yayin da wasu amino acid amfani a cikin hanta. Kamar lura cewa ƙãra ci daga BCAA aka alama a cikin akwati a lokacin da ka yi azumi (ba su samu isasshen gina jiki) da kuma lokacin da shafe tsawon motsa jiki (a kan hudu hours).

glutamine

Mun nuna cewa wannan BCAAs, amma ba ta ambaci irin wannan bangaren, kamar yadda glutamine, kuma wannan shi ne wani asali amino acid tsoka. Ya kunshi 60% na tsoka amino acid. A wani danniya glutamine farawa fitarwa daga tsoka a cikin jini, sakamakon mafiya yawa daga cikin 'yan wasa akwai bukatar domin ta m dawo.

Ba za mu na dogon lokaci zuwa cin abin BCAAs, amma wajen nuna da liyafar kewaye.

Yadda za a dauki BCAA?

Janar shawarwari ga amino acid a cikin liyafar nufi da sashi ne 5-10 grams kafin da kuma bayan horo. Wadannan 10-20 grams za a iya raba sau da yawa da kuma kai su kara shiga cikin aji. Hakika, wannan ba dole, musamman idan ka motsa jiki ba fiye da 1.5-2 hours. Kafin gasar, a lokacin da ake bukata don cika tare da m rage cin abinci, da sashi ne ta ƙara zuwa 30-50 grams per day.

A mafi girma sakamako daga cikin miyagun ƙwayoyi m karkashin anaerobic (ikon) lodi. A cikin hali na wani aerobic motsa jiki yawa bambanci za ka ba lura. Domin wadannan 'yan wasa ya kamata a zabi da amino acid gidaje.

Wasu iri amino acid

Sportpitaniya a kan kasuwar mai fadi da kewayon amino acid. Daya daga cikin na kowa ne da Gina Jiki BCAA Foda.

Farko da kamfanin samar da wani iri-iri na amino acid gidaje, wanda abun da ke ciki na iya hada kawai da amino acid ko wani adadin bitamin da kuma ma'adanai. Wannan ba ka damar yin up for hasarori a cikin mafi grueling workouts da tsananin rage cin abinci kafin gasar.

Idan muka magana game da BCAA Foda, sa'an nan wadannan kayan aikin dauke da muhimmanci abubuwa kamar valine, leucine da isoleucine da glutamine. Tare da kara miyagun ƙwayoyi matakan girma hormone da testosterone rage-rage catabolic tsari, iyakance amfani gina jiki na tsoka Kwayoyin.

Muna shaida wa cewa wannan BCAAs, kuma idan aka yi amfani da. Yana da daraja a yi gargaɗi sabon shiga da suke so don samun sauri sakamakon. Idan bai isa ba m lodi a ƙara yawan amfani da amino acid din ba lallai ba ne. Haka kuma, idan ka fara shan wasanni abinci mai gina jiki, za ka iya samun akasin sakamakon. The jiki dole ne ba kawai sami ƙarin makamashi, amma kuma ya ciyar da shi. Ga cikakken horo, bi da bi, na bukatar horar da kwararrun tsokoki, da kuma wannan mai yiwuwa ne kawai bayan na yau da kullum da aikin yi. Wannan shi ne, idan kana da wani mafari, amma suna sha'awar wannan tambaya na abin da BCAAs, - mafi fara aikatawa, da kuma lokacin da ka gane cewa kana sun cimma sakamako mai kyau, amma son more, to nazarin wannan topic.