Kodi mungatenge bwanji BCAA mu ufa?

Tiyeni tiyambe ndi pulogalamu ya maphunziro ndikupeza kuti BCAA ndi chiyani. Mankhwalawa, omwe adzakambidwe - masewera a masewera, omwe ndi ovuta kwambiri a amino acid. Amapezeka mu mawonekedwe a madzi, komanso mapiritsi, capsules ndi ufa. Tidzakambirana njira yomwe BCAA ilili ufa, koma choyamba tidzatha kudziwa zomwe zikukonzekera.

Chemical zikuchokera BCAA

Mankhwalawa ali ndi amino acid awa:

1. Leucine . Amino acid amadziwikanso kwa anthu okhudzidwa, komanso kumanga thupi. Amagwira nawo ntchito yotetezera minofu ya minofu m'ntchito ndikuthandizira pomanga latsopano. Ndi chithandizo chake, choletsedwa chimayikidwa kuti chiteteze chiwonongeko cha mapuloteni m'thupi, chomwe chimapangitsa ubongo kukhala wopangidwa. Mu thupi mulibe njira zopangira leucine, choncho m'moyo wa tsiku ndi tsiku zimapezeka pokhapokha pogwiritsa ntchito mankhwala omwe amachokera ku amino acid. Zina mwa izo ndizo: nsomba, nyama yamphongo ndi ng'ombe, nkhuku ndi zitsamba zamchere, komanso maukaka a mkaka ndi nkhanu.
2. Valine amathandiza kubwezeretsa thupi pambuyo pa kuphunzitsidwa, kuphatikizapo kupirira mwamphamvu. Ndi chithandizo chake n'zotheka kukonzanso kayendetsedwe ka kayendetsedwe kake, kumawonjezera liwiro la zomwe zimachitika. Amagwira ntchito mwakhama kwambiri m'thupi, makamaka mapuloteni, ndipo amachititsa kudya nayitrogeni m'thupi. Valine amapezeka m'mazira a nkhuku, ng'ombe, nkhuku fillet ndi saumoni ndi walnuts.
3. Isoleucine imathandiza kudzaza thupi ndi mphamvu ndi mphamvu, komanso imathandiza kuwonjezera minofu misa. Amalimbitsa kayendetsedwe ka magazi chifukwa cha mpweya wambiri wa oxygen, womwe umapangitsa kuti magazi azikhala abwino kwambiri, amayang'anira kuchuluka kwa shuga m'magazi. Pamaso pa isolekine, thupi, pambuyo polimbika kwambiri thupi, limabwezeretsedwa mwamsanga. Zotsatira za amino acid ndi nsomba, tchizi, mazira, nkhuku ndi nkhuku.

Kodi ndi chiyani chomwe chili ndi BCAA mu ufa?

Mtundu uliwonse wa BCAA uli ndi ubwino wake:

• mankhwala mu mapiritsi kapena ma capsules ali ndi chiyambi chokhalitsa: zotsatira zake pa thupi zimayamba mphindi 15-20 mutatha;
• Kukonzekera kwa madzi ndi ufa kumayambitsa ntchito yawo mwamsanga mutatha kulamulira.

Chilolezo chololedwa

Kuti mukhale ovuta, muyenera kudziwa momwe mungatengere BCAA mu ufa. Lamulo la kumwa mankhwala likudalira kufulumira kwa kuloŵera kwake m'thupi ndi zotsatira za zotsatira. Kawirikawiri, monga mawonetsero, tengani nthawi zosiyanasiyana: m'mawa kapena masana, komanso musanaphunzire, nthawi kapena mapeto a maphunziro.

1. Ambiri amakhulupilira kuti nthawi yabwino yopititsa mankhwalawa ndi m'mawa, popeza kutenga BCAA mu ufa pambuyo pa kukweza kumatanthauza kuchepetsa mlingo wa cortisol ndi kuonetsetsa kuti chitetezo ndi kupindulitsa kwa minofu.
2. Mungagwiritse ntchito BCAA ndi tsiku lonse, koma pamfundoyi pali ndemanga zotsutsana kwambiri: ena amakhulupirira kuti lamuloli ndi lovomerezeka, ena amakhulupirira kuti pali malamulo momwe mungagwiritsire ntchito ufa wa BCAA. Ndipo akuti kugwiritsira ntchito ufa patsiku sikungakhale kokwanira chifukwa chakuti chakudya china chomwe chimathandiza amino acid msinkhu umalowa m'thupi. Ndi chifukwa chake kutenga mankhwala tsiku lonse, monga ambiri amakhulupirira - palibe chifukwa.
3. Pankhani ya kumwa BCAA mu ufa musanayambe kuchita masewera olimbitsa thupi, muyenera kusankha ndi mphunzitsi. Kuonjezera apo, zidzadalira ngati padzakhala chakudya musanayambe kuchita masewero olimbitsa thupi: ngati sichoncho, gwiritsani ntchito mankhwalawa moyenera.
4. Kodi ndibwino bwanji kuti muzimwa BCAA mu ufa panthawi yophunzitsa? Pochita izi, tsambulani gawoli mu 200 ml ya madzi: izi zimathandiza thupi kupereka mphamvu kwa nthawi yophunzitsira.