Ndezvipi BCAAs? Mune zvimwe zviitiko zvinokosha kutora amino acids?

Munyaya ino tichakurukura chii BCAAs uye mune zviitiko zvinokosha kutora mudziyo uyu. Saka, chete kupindura mubvunzo uyu. BCAA anomirira mapazi-pachiremera amino Acids (rakashandurwa sezvariri: "mapazi cheni amino acids," kureva, leucine, valine uye isoleucine). mushonga uyu ndiye rokuti inokosha zvokudya vatambi vari nyanzvi.

Izvi amino acids, kusafanana nedzimwe okunze, havasi synthesized pachitunha. Izvi zvinoreva kuti havana hazvo vanofanira zvinodya zvokudya. BCAA yokusiyana iri chokwadi kuti anodyisa tsandanyama pamwe simba zvakananga, apo dzimwe amino acids kushandiswa mune chiropa. Just dzinoti zvakawedzera yaunodya pamusoro BCAA segwapa panyaya kana muchitsanya (usaswedera zvinovaka muviri zvakakwana) uye panguva kwenguva refu muviri (maawa anopfuura mana).

glutamine

Isu akataura kuti BCAAs ichi, asi hapana kududzwa chikamu chinoumba yakadai, sezvo glutamine, uye ichi ndicho chinokosha amino asidhi tsandanyama. Inoitwa 60% of tsandanyama amino acids. Chero kunetseka glutamine rinotanga goho kubva tsandanyama kupinda ropa, zvichiguma vakawanda vatambi pane kudiwa kwayo nokukurumidza kupora.

Hatidi kwenguva refu kunyora chii BCAAs, asi muratidze mabiko redunhu.

Sei kutora BCAA?

General kurumbidza nokuti amino acids pamabiko nguva chipimo chemushonga iri 5-10 magiramu vasati uye pashure kurovedza. Izvi 10-20 magiramu inogona rakakamurwa kakawanda uye tora navo kuramba mukirasi. Chokwadi, izvi hazvisi zvakakodzera, kunyanya kana iwe muchibayiro kwemaawa asingapfuuri 1.5-2. Pamberi makwikwi, kana aifanira zvinoenderana vanachandagwinyira zvokudya, kuti chipimo chemushonga ichiwedzerwa kusvika 30-50 magiramu pazuva.

The mugumisiro mukuru mushonga kuoneka pasi anaerobic (simba) mitoro. Kana ane Kurovedza Workout musiyano zvikuru haungagumburwi cherechedzai. For vatambi ava vanofanira kusarudza amino asidhi zvivako.

Dzimwe mhando amino acids

Sportpitaniya riri pamusika zvakawanda amino acids. Mumwe Zvinonyanyozivikanwa uye Nutrition BCAA powder.

First kambani kunobereka siyana amino asidhi zvivako, ane akafanana zvingasanganisira chete amino asidhi kana nhamba mavhitamini uye zvicherwa. Izvi zvinobvumira iwe kuti nokuda Nokurasikirwa ari kupfuura nezvakawanda vanga vaneta uye kunyatsoomerera kudya pamberi makwikwi.

Kana isu kutaura BCAA Powder, ipapo maturusi izvi zvine chinokosha akadai valine, leucine uye isoleucine uye glutamine. With kwakawedzerwa zvinodhaka kwevari kukura kemikari uye testosterone zvinoderedza catabolic muitiro, dzisina kudya mapuroteni kuti tsandanyama masero.

Tinoudzwa kuti BCAAs ichi, uye kana rinoshandiswa. Zvakakodzera kunyevera beginners vanoda kuti nokukurumidza zvabuda. Kana kwete zvakakwana nyanyisa mitoro iri kwakawedzerwa kudyiwa amino acids haisi zvakakodzera. Uyezve, kana ukatanga kutora mitambo muviri, unogona kuwana zvinake. The muviri haafaniri chete kugamuchira mamwe simba, asiwo nesimba nayo. Nokuti kurovedza zvizere, akavapindurawo, zvinoda akarovedzwa uye vakadzidziswa tsandanyama, uye zvinokwanisika chete pashure dzose basa. Ndizvo, kana uri mutsva, asi vanofarira wokuti chii BCAAs, - kutanga nani unoita, uye paunoona kuti makawana Izvi zvakanaka, asi kuda zvakawanda, ipapo kudzidza nyaya iyi.