BCAA - ngokuba yintoni? Funda into BCAA (BTSAA)

Yintoni bcaa, kutheni kukho iproteni, kuyimfuneko ukuba usele gainer? Imibuzo enjalo ungabuza nomqeqeshi wakho kutshanje xa ubhalisela ejimini kunye, akuba kakuhle ubuchule, wagqiba kwelokuba afunde ukwakha indlela kwezihlunu ngokukhawuleza. Le umdla kakhulu ubhalo - peretruzhdaetsya kutheni kwelo gumbi, ukuba unako usele "ipilisi umlingo" kwaye sibe Hercules? Thina bet ngumqeqeshi yakho mhlawumbi bathi ukusebenzisa ongeziweyo lufuneka, yaye umele ukuba bathenge into ethile. Oku akothusi - lomvuzo igumbi abasebenzi fitness kuxhomekeke ongazanga ukusuka kwiiseshoni nabathengi, kodwa yokuthengwa ngqo Pharmacology kwezemidlalo. Kodwa njani izinto ngokwenene imfuno ulwamkelo asidi acid okanye milk protein?

Supplements nezemidlalo zesondlo

Phambi kokuba buza umqeqeshi ukuba adle protein, creatine okanye bcaa egqibeleleyo, ngoko ezithandwayo namhlanje, Cinga ngaloo nto.

neentlanzi abanxibe impahla umva imihla amaqhawe yamandulo eGrisi naseRoma. Achilles, uMofokeng, oothixo oothixo Olimpiki of kwiintsomi, kwaye abaqhelekileyo amaGrike namaRoma baba umzimba enkulu, ngaphandle kokusebenzisa nayiphi na amachiza ekudleni kwakho rhoqo. imbonakalo yazo zilawulwe uqeqesho rhoqo - ukulwa nokulungiselela kubo. Ngokuqinisekileyo, ukhule yiSparta akazange acele malunga bcaa, kutheni ukusebenzisa kubo, kodwa nje wasebenza kuye.

Yonke le ntetho? Enyanisweni, ufumane umzimba entle ekuvezeni zendalo izihlunu ngokwenene ukuba wonke. Imidlalo Pharmacology - lishishini kaninzi inika abalandeli abanxibe impahla placebo engenabungozi. Zonke machiza endaweni yokutya okunempilo yesiqhelo (asithethi thina, Kakade ke, xa steroid).

acid - yintoni

Ukuba ndiyabawela ukwazi intsingiselo kwekota «bcaa», yintoni na eli chiza kwaye oko kuya kunika umzimba wakho, ndibheke zomzimba.

Asazi ngokuqhelekileyo ayisekho nokuphuhlisa ngaphandle nokwamkelwa ngemihla kwiiproteni emzimbeni wethu. Inxalenye isizathu kuxhomekeke yokuba iiproteni asidi acid. Kufuneka kuqatshelwe ukuba acid ziqulathe zonke iiproteni imvelaphi zezilwanyana (inyama, inkuku, intlanzi, iimveliso zobisi) kunye nemifuno (legumes kunye cereals).

Abaphengululi baye asidi ngaphezu kwamakhulu amabini acid, yaye kwezi, amashumi amabini anesibini acid zibaluleke kakhulu kuba ukutya okunempilo.

acid Essential and yokuchitha

Uninzi asidi kubalulekile acid umzimba ukwazi nokulungelelanisa ezabo asidi zabo acid kwezinye iintlobo (ukuba interchangeable), kodwa kukho asithoba acid ukuba umzimba ukwazi ukuvelisa ngokwabo. Ukuze ufumane kubo, kufuneka ukuba sidle rhoqo okune kubo. Yintoni imfuneko kumzimba kwi asidi ezisithoba kubalulekile acid? Yonke imihla ekufuneka sikutye grams-10 ukuya kweli-15 asidi acid, oko kukuthi, odlayo ukutya ngaphezu kwama-70 iigrem protein, siya ukuquka iimfuno ezikhoyo ukuze kusebenze sempilweni komzimba.

Kodwa ke esithathwa eqhelekileyo ukuba umntu avareji. Ngapha koko, ngubani inxaxheba kwezemidlalo ngamandla, kufuneka ukuba sidle yonke imihla, iiproteins ngokuphindwe kabini (140 grams) yokugubungela imfuneko umzimba ukuze asidi acid.

bcaa: ntoni kwaye kufuneka ibe njani?

BCAAs (BTSAA) - indibaniselwano zonke zontathu iintlobo asidi kubalulekile acid. Ezi ziquka valine, isoleucine kunye leucine. Yimalini Kufuneka na ukuyisela ngosuku BTSAA? Xa kuziwa nhloko, ogama ubunzima imalunga 80 kg, ngoko ke kufuneka 7 iigrem asidi acid. Ngaphandle Uphuhliso BTSAA kumzimba lo braked, zonke iinkqubo ayavalwa, kuquka ukukwazi komzimba ukuze ukuntshula nokulungisa. BTSAA - yinto mveliso kubalulekile ukuba wonke umntu, kodwa ngokwenene kufuneka ukuba uthathe iipilisi ukuze oko?

Ndingakwazi ukumfunela BCAAs ukusuka ukutya?

Ukuba umbane equlethwe iimveliso bcaa, yintoni ofanele apho ukuhambisa acid acid emzimbeni? Makhe sibone!

Chicken - 300 grams ngemini kwanele ukuba kugubungela norm yonke imihla lysine, tryptophan, histidine, phenylalanine, kunye BCAAs.

Iimbotyi, iimbotyi, iertyisi - esisityebi valine, tryptophan, threonine, methionine. 150 grams ngosuku wanele ukuvelisa imigangatho acid acid.

Cottage samasi - eziqulathe tryptophan, lysine, arginine, valine, phenylalanine.

Iqanda - eziqhelekileyo kuthi imveliso ngokugqibeleleyo ukutya, zizityebi BCAAs, methionine kunye phenylalanine.

Fish - isoleucine, lysine kunye phenylalanine ziqulathwe kule mveliso kukuninzi.

Groats - buckwheat, amazimba, ihabile, yimithombo isoleucine, valine, histidine, leucine.

Neenkozo zepistasi - ngaphandle ukuba ziqulathe a iikhompawundi iproteni ezintsonkothileyo, iinqoba nazo zizityebi histidine, isoleucine, threonine, lysine.

Okuthetha ukusetyenziswa BCAAs in izongezelelo

Ukuba kuyimfuneko yaye loo bcaa ezingcono ngokutya, ukusebenzisa kudla?

Njengoko Bathi abenzi ngesondlo ezemidlalo kunye neziyobisi, ezo asidi acid iqulethwe ukutya, ube uhlobo ezingazinzanga. Oku kuthetha ukuba acid azinikezelwanga yayingeyonxalenye ngendlela yayo enyulu, kwaye phambi kokuba basabele zokuseka iikhompawundi ezintsha. Ngenxa yoko, umxholo kwezondlo akwenzeki njalo. Ukunqanda ulhleko lwe asidi acid, iimbaleki Ungasebenzisa izongezo zokutya, utshisa ibunzi kwizakhiwo acid acid (eziqulathe ukuya ku-18 iindidi acid) eyenziwa acid acid (supplement iqulethe kuphela acid acid enye) okanye BCAAs (njengokuba sele uyazi, ukuba ziqulathe zonke iintlobo ezintathu acid).

Yintoni ifuthe BCAAs ngokukhula kwezihlunu?

Kuyaziwa ukuba umntu luhlobo ziiprotein yobomi. Ngoko ke, lo acid ezenza kwiiproteni ezifunwa ngumzimba. Kuyinto ukusetyenziswa ingakumbi ebalulekileyo asidi ibalulekileyo bcaa acid, apho unokuba iimveliso ngasentla okanye ukuthatha nezakhiwo ezithile.

Ezi acid isantya inkqubo wentshabalalo esiqwini kwezihlunu, ukuvuselela ukuyilwa entsha, isantya iinkqubo yokucolwa kunye ukutshiswa ngamanqatha.

BCAAs ukwamkelwa

Kunika umdla ukuqaphela ukuba xa echaza amancedo yokusetyenziswa izakhiwo BCAAs, abenzi kwezithako zoxubo "ngempazamo" bakhohlwe ukuba zonke ezi propati kukho ukutya eqhelekileyo bemihla ngemihla. Ngokuqinisekileyo, usebenzisa njengezingxobo BCAA, uza kufumana i nemiphumo emihle, kodwa impembelelo yayo kuhanjwa kuphela kwimeko ukuba awutyi protini. Ukongeza, ipilisi enye kunjalo bcaa ethandwayo 1000 iqulethe gram 1 kuphela protini.

Ingaba kufuneka usebenzise BCAAs?

abafundi Uqaphele, emva kokufunda malunga neempawu acid unakho zadatsya lo mbuzo - amalungiselelo bcaa ngoko ukusetyenziswa, ukuba kwiproteni elifanayo isahlulo sesithathu acid? Kwaye baya kuba kulungile.

Ukuba usela milk protein, kuba awukwazi ukufumana neprothini esifunwayo kwi ukutya, ngoko kutheni uhlawulele ndingento acid acid ezongezelelweyo?

Kufuneka ukwazi bcaa, ukuba kuphela ukuba kwandiswe ixesha ukuzilolonga bakho, kodwa akukho ngaphezulu. Eli chiza nazo ukuvelisa nempembelelo entle xa ukugubungela imfuneko yemihla ngemihla iiprothini umzimba ukutya. Kuba abo nje ukuziqeqesha ku ejimini, akukho mfuneko yokuba athathe BCAAs.

Ukuba ixesha elide yaye ngehlombe lokubandakanyeka 'wokwakha' umzimba wakhe besiqhele ukunandipha Farm ezemidlalo, ngoko umele ucinga - musa ukuchitha imali ukuba ningenzi nto? Eneneni, kunokuba ukuthenga elinye ibhetshi acid bcaa, usenokuba uchitha kwakunye imali kwi kilograms ezimbalwa inyama.

Ungaze kwamamdla oluntu ayidluli indalo usinika ntoni. Ukuhlonipha imithetho yokutya okunempilo, ngokupheleleyo elungeleleneyo, wena kuwanelisa ngokupheleleyo umzimba wakho yonke into oyifunayo. Kwezithako eluhlobo acid akayi owonona, kodwa uhlawule kubo yenza akukho ingqiqo.