Munthu ndi cholengedwa cha mapuloteni, ndipo mapuloteni amadziwika kukhala ndi amino acid. Komanso, amino zidulo zimatha kusinthika komanso zosasinthika. Thupi laumunthu limapangitsanso amino acid m'malo mwake, kuchokera ku ma microelements ena. Mitundu ya amino yosakaniza yowonongeka ikhoza kupezeka kokha ndi chakudya, kapena - ndi zakudya zowonjezera. Mwachilengedwe, pali zisanu ndi zinayi zamtengo wapatali wa amino acid, zitatu zomwe ziri mbali ya BCAA.
BCAA si dzina la zamalonda la mankhwala osokoneza bongo, koma, lingaliro la Chingerezi, lomwe limatanthauza amino acid ndi nthambi zamaketoni. Minofu yathu ndi 35% yopangidwa ndi BCAA, yotchedwa isoleucine, valine ndi leucine. Pogwiritsa ntchito mitundu yambiri ya zakudya, mavitamini ndi mapuloteni, gulu linagawanika maganizo, pa anthu omwe, ndi omwe amatsutsana nawo. Othamanga ambiri kapena mophweka, amayi omwe akufuna kuchotsa mafuta owonjezera, amakayikira, ndipo sakudziwa kutenga BCAA ndipo ayi kapena ayi. M'nkhani ino, tikambirana mbali zonse za phwando, kupindula ndi chiopsezo chogwiritsa ntchito BCAA.
BCAA panthawi yophunzitsidwa
Monga tafotokozera pamwambapa, BCAA ndi zitatu zofunika zamagino amino. Pamene tikugwira ntchito mwakhama thupi lathu limayambira, ndizo -zowononga, minofu, kuti tipeze mphamvu zomwe timagwiritsa ntchito pophunzitsa. Zotsatira zake, kuchita ntchito yowonjezera kwa maola angapo, sitiwona zotsatira zakunja. Minofu siimakula, chifukwa panthawi yophunzitsa imatha.
Pano pali bwalo loopsa. Pano ife tidzabwera kudzapulumutsa ku BCAA yomwe. Kuti thupi lathu lisakhale lofunikira "kudzidyera", tiyenera kukhala ndi amino acid zomwe zingatiteteze ku minofu ya catabolism, komanso kuthandizira kutentha mafuta ndi kumanga minofu.
Nthawi yabwino kwambiri yodzitengera BCAA ndiyambe, nthawi komanso mwamsanga mutatha maphunziro. Mlingo umodzi wokwanira ndi 4-8 magalamu. Phunziro, ndibwino kugwiritsa ntchito zakumwa zozizwitsa, kutaya gawo la amino acid ndi makapu angapo a shuga m'madzi. Izi zimathandiza kuti madzi azikhala ndi madzi, chakudya komanso amino acid nthawi zonse.
Zimalimbikitsanso kutenga BCAA mwamsanga mutatha kugona, kuti muzitha kusunga catabolism m'mawa.
BCAA panthawi yolemera
Chitsanzo china. Pofuna kutaya thupi, mumachepetsa kwambiri kudya zakudya zamagazi, chifukwa, mtsikana aliyense amadziwa kuti kuchokera ku zokoma zimakhala zonenepa. Komabe, kutayika kwa chakudya, mumataya mphamvu zothandizira, kukhala aulesi. Komanso, kuchokera ku shuga thupi limapanga chinthu chofunikira - glycogen. Kupezeka kwake kuli chifukwa cha kutopa mofulumira, ndipo pa zosowa zake, thupi lidzagawitsanso minofu ya minofu. Ndipo zotsatira zidzakhala zofanana ndi chitsanzo choyambirira. Choncho, ngati kuli koyenera kutenga BCAA ndi funso lothandizira, chifukwa nthawi zonse timatenga chakudya ndikudya. Komabe, kukwaniritsa zofunikira za thupi, ziyenera "kudyetsedwa" kuchokera kuzinthu zina.
Kuti mudye BCAA kuti mukhale wolemera thupi muyenera kukhala ndi chiwembu chofanana ndi kumanga minofu.
Mafomu a BCAA ndi mlingo
Msika wa zowonjezera zakudya uli wodzaza ndi opanga osiyanasiyana ndi katundu wawo. Zochuluka choterozo zimaphatikizapo kusankha kwathu. Koma zowonjezereka kwambiri ndizoonetseratu kuti BCAA ndi yowonjezerapo mwamuna wothandizira. Ndipo, panthawiyi, mu thupi lachikazi, njira zamoyo zimayambira kawiri pamphindi iliyonse kuposa mthupi. Ambiri aife tikudabwa -kuti ndi motani, kutenga BCAA kwa mtsikana. Choyamba, mlingo umatsimikiziridwa mosasamala za kugonana, pa kilogalamu iliyonse ya kulemera. Kwa makilogalamu 50, kufunika kwa isoleucine, leucine ndi valine ndi 1800 mg, 900 mg, 900 mg, mofanana. Pezani mlingo woyenera, aliyense akhoza kudzikonda yekha.
BCAA ikupezeka ngati ufa, mapiritsi, capsules ndi madzi. Inde, njira yotsirizayi ndi yabwino, chifukwa mumadzimo chimakhala chimbudzi chomwe chimadutsa mofulumira komanso mofulumira. Momwe mungatengere BCAA mu makapulisi, mukhoza kuwerenga pazogulitsa, chifukwa aliyense wopanga mwiniwakeyo amadziŵa kuchuluka kwa amino acid mu kapu imodzi. Izi zikutanthauza kuti ngati phukusili likunena kuti mu kapu imodzi - 500 mg ya leucitini, potsatira kuchuluka kwake, kuwerengera kuchuluka kwa leucine, ndi zina zotsala za amino acid.
Momwe mungatengere BCAA mu mapiritsi ndi ufa ndi kotheka kuphunzira kuchokera ku ndondomeko za wopanga. Ponena za mapiritsi, mukhoza kuyeza mlingo, monga mwachitsanzo ndi capsules. Phulusa ndi bwino kutenga supuni ya supuni, ndi kumwa ndi madzi. Popeza kukoma mtima kwakukulu kwa BCAA, musati muwononge phulusa ndi madzi kapena vitamini chodyera, chifukwa kumverera kwa kumwa mowa kumakhala koopsa. Bwino msanga komanso mopanda kukayikira kumeza.
Zambiri zakumwa BCAA mu mapiritsi ndi makapisozi amalembedwa zambiri, ndipo mayankho onse ali olondola, chifukwa chakuti thupi lililonse ndilopadera ndipo ngati wina akufuna kusamba ndi madzi ndi mavitamini ena, izi sizikutanthauza kuti imodzi mwaziwiri sizolondola . Komabe, asayansi amalimbikitsa kumwa mowa pansi pa amino acid BCAA juices, chifukwa fructose imayambitsa kupanga insulini, yomwe ili ndi phindu pa kufanana kwa amino acid.
Kotero, ndi zochuluka bwanji kuti titenge BCAA kwa mkazi yemwe ife tinamukonza. Tsopano tiyeni tiyankhule za nthawi ya phwando. Malingana ndi akatswiri, mlingo wa tsiku ndi tsiku uyenera kugawidwa mu masitepe atatu: asanafike, pambuyo komanso panthawi yophunzitsa. Komabe, mungatani kuti mutenge BCAA kwa mkazi yemwe safuna kufika pamalimba aumunthu ndi ochita masewera olimbitsa thupi? Ngati ntchito yanu siili tsiku ndi tsiku, koma mukufuna kukhala bwino ndi kukhala ndi chikhalidwe chokongola, mmasiku amenewo,
Ndikuyembekeza kuti ndatha kuyankha mafunso anu ndikutsutsa kukayikira momwe mungatengere BCAA moyenera komanso ngati ayi. Komabe, mutengedwera ndi zakudya zowonjezera zakudya, musati mulole kuti alowe ndi chakudya. Fufuzani BCAA osati m'masitolo ogulitsa zakudya, komanso nyama, mkaka, mtedza, nyemba ndi tirigu. Njira yokha yogwirizanitsa idzakupangitsani inu kukongola kokongola ndi wathanzi!