Sei kutora BCAAs? Chii kukosha amino acids?

Nhasi, vanhu vanowanzofunga kurarama mararamiro utano uye panguva imwe chete kuvandudza nemifananidzo yavo. Nokuti ichi pane chinokosha zvivako kurovedza akagadzirirwa kufadza kukura tsandanyama mapoka ose, uye kunyange munhu mitambo, yakadai mukusimbisa muviri.

Mukusimbisa muviri somunhu yoga mutambo mirayiridzo chakavapo kwemakore anopfuura 100., uye panguva iyoyo, masayendisiti zvakagadzira idzva Pfungwa akakwana nhamba. It Vakawana kuti kushandisa chete haina kukwana, uye kuti sculpt muviri wakakwana, vachiri kuda kudya zvakanaka, tora mavhitaminzi uye anokosha yokuvirisa. Achitaura zvokuwedzera, hatisi kureva steroids, kuti dzakanga dzakakurumbira saka Mumakumi emakore apfuura. Inguva amino asidhi - shoko idzva zvemitambo kudya kunovaka. Saka, isu anofanira kunzwisisa chii BCAAs seanotora mushonga uyu, uye kana pane chakaipa kubva amino acids.

Ndezvipi amino acids

Aminoacids - makemikari STRUCTURAL Dzokuvaka izvo waakaita fomu mapurotini. A puroteni ine dzavamwe vapenyu muviri panyika. Chaizvoizvo zvose muviri - tsandanyama dzomuviri, ganda, nemarunda, mbambo ndiro, bvudzi - vose rinoumbwa mapurotini.

Sei, zvino, ari yemitambo muviri kunge nezvezvandaifanira amino acids, uye kwete nevachena? Chokwadi kuti pane zvakawanda mapuroteni, uye havasi kuchinjaniswa. zvinhu izvi ndiyo migumisiro kwetunhu uye basa yokutanga zvinhu ndivo amino acids. Ndokusaka zvapedzisira vari kukosha kuti muviri.

Amino acids ari yemitambo kudya

mitambo zvokudya musika zvino kupa yakawanda kugadzirira Modelling akakodzera nhamba. Vamwe vavo, zvimwe zvinobatsira chaizvo vachizeza havasi anotsigirwa chero tsvakurudzo zvakakomba, vamwe kuunza kukuvadza chete. Uye chii chingataurwa pamusoro negashiro amino acids?

Ndinofanira kutaura kuti kufarira yokuvirisa izvi akazviratidza kare, asi chete mumakore achangopfuura, mushonga kwakajairika anoziva kubudirira zvinodhaka. Muviri tora arginine, valine, leucine, zvichiguma kuvandudzika hwakanyorwa wandei zviratidzo, zvakadai nguva kupora pashure kosi okudzidziswa, ukuru ropa okisijeni saturation uye padanho kukuvara tsandanyama pashure kurovedza. Saka kuti kushandiswa yokuvirisa kwakadaro kunoratidzwa, ndiko kunzwisisa sei kutora BCAAs.

BCAAs

BCAA - a Generic izwi rinoreva gadziriro zvinosanganisira matatu amino acids - leucine, isoleucine uye valine. Ichi ndicho amino asidhi inowanikwa nyama uye mukaka. kusiyana kwavo kuri kuti zvachose hazvigoni synthesized nokuda muviri womunhu uye anofanira kuuya kubva chikafu. Mumwe nomumwe chinobatanidza BCAA kunzwisisa inoita basa rinokosha:

1. Valine - tsime simba nokuda tsandanyama tishu. chaikosha ichi inoita basa rinokosha kugadzirwa kweserotonin, saka muviri womunhu unogona kukurira zvinorema uye kurwa kuneta.

2. Leucine - This amino asidhi chinhu chinokosha chaizvo chinoumba kuti paumbwe uye kukura tsandanyama tishu. It inodzora uye ichikutadzisa paumbwe mapuroteni kuparadza kwacho kuti mamorekuru ayo.

3. Isoleucine - mumwe catalysts tsandanyama kwendangariro. Zvakaipira chikamu ichi kunotungamirira kuneta, lethargy, hope, zvinoderedza kuti tsandanyama vhoriyamu uye vasanyanye muropa shuga yomuropa.

Unokubvumira kugamuchira amino acids

Saka, takaona kuti amino acids vari BCAAs. Sei kutora chinamatidzwa, uye nei izvi zvinhu zvitatu zvakakosha zvikuru panguva yechiitwa?

BCAAs - chinhu chinokosha mubatsiri kunodzidziswa. kunzwisisa Izvi zvinobatsira fidha tsandanyama rinenge rine simba, kubvisa zvakawandisa mafuta rinenge kwava catabolism.

Nepo kutora amino asidhi inoita basa rinokosha:

- yokuvirisa pakarepo pashure kudzidzisa uye zvinopa mangwanani neutralization "mapuroteni hwindo" (anonzi saka rikwanise vanoda muviri mu mapuroteni anogona ndanyarara hangu chete panguva nokukurumidza kubvuma digestible amino acids);

- kwokubatsira zvinodhaka pashure kurovedza anopa simba simba kupora uye inowedzera zvikuru yauinayo;

- amino acids warara zvinopa tsandanyama simba, Activate rokuzvivandudza rakaita kuti irambe pezvakaitwa uye zvikuru tsandanyama kukura.

Tingaita uchapedza amino acids

Sei kutora BCAAs zvokudya, uye sei chaizvo zvinodiwa nemiviri yedu? Sezvo akanga ambotaurwa, izvi amino acids zvitatu zvakawanikwa nyama, hove uye mukaka, uyewo mapuroteni chinozunungusa. Avhareji zvakarurama Kudya BCAA zviri 16-20% of yaipedzerwa mapuroteni anwa. Kureva, vanhu vane paavhareji uremu, uchapedza magiramu mbiri yakaisvonaka mapuroteni chete kilogram muviri uremu hwavo, rikawira 25-30 magiramu ose BCAAs.

Uye zvakadini muviri inoda? Mhinduro iri nyore - shoma huwandu leucine paminiti kudya kunofanira 2.5 magiramu. Isoleucine uye valine vanotsigirwa, asi ndiye leucine, uye chete maererano kwakadaro kunokonzera mapuroteni usage. Dzimwe nguva vana zuva dose zvokudya yaunodya kunofanira asingasviki 10 magiramu, asi ndiko chete rinofanirawo mashoma. Kana zvakakomba uye nguva dzose kana vanga vaneta nemashoko "simbi" munhu anofanira kanenge 0.3 magiramu por kilogram kuti bodyweight.

Sei kutora BCAA capsules uye mahwendefa

Mahwendefa uye capsules - ndiwo zvikuru yokuita muchimiro BCAA kusunungurwa. chirungiso Izvi zvinoberekwa makambani akawanda, uye mumwe nomumwe wavo anosarudza amino asidhi kugutsikana. Pane kuzadza 500 MG, 1000 MG, 1250 MG, uye zvichingodaro. D.

Sei kutora mapiritsi BCAA uye kwete kuita chikanganiso pamwe chipimo chemushonga? Zvinokosha chete kuverenga rairo nokungwarira - Nomumwe pasuru inoratidza zviri amino acids nerimwe Kamudzira (kana piritsi). Pahwaro munhui, uye uremu, unogona ngaaverenge nomumwe dose. Zvinotarisirwa kuti kuverenga kunogona kuonekwa mune mirayiridzo. Kazhinji, pane imwe nguva yokuti atore 4-5 capsules (Mahwendefa), dosing maitikiro - katatu pazuva.

Sei kutora BCAA upfu

Chimwe chimiro yaakazosunungurwa - chakaoma upfu musanganiswa. How kutora BCAA mu upfu muchimiro?

Kana iwe sarudza chimwe dose mukusimbisa muviri maonero zvakapatsanurwa. Vamwe vanodavira kuti 5 magiramu Zvakakwana munhu avhareji uremu uye muviri zuva nezuva pasina kupfuura hafu yeawa. Vamwe dzinorumbidza kuwedzera dose kusvika 10-12 magiramu, asi kuti zviparadzanise nhamba kuti panguva isati uye shure Workout.

Zvisinei, vatambi vakawanda tora BCAAs nokuda nyore chaizvo zano: imwe yetea kuti upfu katatu pazuva. chinamatidzwa Izvi chaizvo zvinovava, saka haisi varumbidzwa kukurumidza chero chinwiwa. Asi iwe unofanira kunwa zvakawanda mvura chirungiso, yakanakisisa muto. Izvi zvichaita nechokwadi nokukurumidza chokuendesa amino acids kusvikira ura duku, apo vachange kupatsanurwa pakarepo pachitunha. Muto drink kunotevera nekuti fructose zvaanopa simba kugadzirwa insulin, izvo inosimudzira Absorção de Água yezviri amino acids.

Pane kumwe kusunungurwa BCAA - muchimiro makagadzirira akagadzirwa mvura. Ndicho zvikuru dzinokodzera pakugamuchira zvakananga panguva kurovedza.

Pane chakaipa kutora amino acids

Saka, isu afunga sei kutora BCAAs. Zvazvinosarira kunzwisisa kana unogona kukuvadza muviri, kana iwe tora amino acids. Pashure pezvose, mushonga mitambo rakazara ose yokuvirisa anovimbisa pakarepo uremu, nokukurumidza kuwedzera kwetsandanyama uye yakanaka mufananidzo shoma nguva. Havasi vose kuzoona mishonga dzinobudirira, uye vazhinji vanokwanisa kuchera hutano hwehama, pane kuti simba uye yakanaka.

Amino acids vari zvikaramba kubva dzino. Izvi dzinongoitika zvinhu yaunganidzwa vavashandire pamusoro puroteni, pane mishonga synthesized zvinodhaka. Somugumisiro, kukuvadza kutora BCAAs haazovanzwiri.

Amino acids zviri zvokuti ngozi kuti hapana chikonzero kuti zvimwe kushomeka ya kubvuma yavo, kureva, mutambi mumwe anogona kutora BCAA nokusingaperi pasina kukuvadza muviri.

achibhururuka mafuta

Zvinofanira kunzwisiswa kuti amino acids usazvikuvadza chikonzero, asi anogona kukonzera zvinetso mumuviri ane ovhadhozi. Somuenzaniso, zvakawandisa valine kunogona kukonzera zvisipo, isoleucine ovhadhozi kunokonzera akurumidze kuunganidza uric asidhi uye yakawanda leucine kunowedzera padanho amoniya. Asi kuti uite izvi chaizvoizvo unofanira kuedza - nokuti zvokutora rebei kuti kudza ari dose pamusoro BCAAs.

Short mhedziso: kuti kunyatsoshanda kuti BCAA akasimbisa zvakakomba zvokurapa tsvakurudzo, asi havatarisiri zvishamiso uye tariro vatogamuchira. Amino acids chaizvoizvo kubatsira kusika nhamba yakakwana, asi zvinobatsira, asi musingaiti basa newe.