Umphumela we-BCAA emzimbeni kanye nomphumela wayo

Bonke abadlali bajwayelene kakhulu nesithako esinjalo sokudla njenge-BCAA.

Kuyini i-BCAA

Lokhu kunzima, okuqukethe ama-proteinogenic amino acid amathathu: i-leucine, i-isoleucine ne-valine. Zibaluleke kakhulu emzimbeni womuntu, ngoba ngenxa yabo amaprotheni ahlanganiswa. Kodwa umzimba awukwazi ukuzihlanganisa ngokuzimela, ukuze zihlanganiswe zibe yinkimbinkimbi eyodwa futhi zigcwalise ngokugcwele isenzo somunye nomunye. Lesi sengezo sithandwa kakhulu phakathi kwabalimi bomzimba, ngoba la ma-amino acids abalulekile kubantu abanomzimba ophezulu. Ziyisisekelo sokuhlanganiswa kwamanye ama-amino acids ngomzimba. Uma kuqhathaniswa neprotheyini evamile, ebuye isetshenziswe ngempumelelo ngabagijimi, i-BCAA isivele iprotheyini ehlukanisiwe, ehamba ngamandla kakhulu.

Umphumela we-BCAA emzimbeni nasemisipha

Ingxenye enkulu yomzimba we-muscle iqukethe i-leucine, i-isoleucine ne-valine. Ngaphezu kwalokho, la ma-amino acids anike amandla amaningi, okuyinto enhle kakhulu kumdlali ngesikhathi sokuqeqesha. Ngesikhathi sezemidlalo esebenzayo, imisipha ilahlekelwa amaprotheni enkontileka, ngakho-ke iphuzu elibaluleke kakhulu ukuvuselelwa kwalo. Uma uthatha i-BCAA, ukukhuthazela komzimba nemisipha kwanda. Ukusetshenziswa kwalesi sithasiselo ngaphambi kokuqeqeshwa kuzosiza ukuqeda umuzwa wokukhathala, futhi emva kokuqeqesha kuzoqinisekisa ukuvimbela ukulahlekelwa kwama-amino acids obalulekile, noma ukubuyiswa kwamandla. Amandla azovela ngenxa yokukhululwa kwe-hormone serotonin, njengoba nje izovela ngenxa yesenzo se-BCAA. Umphumela emzimbeni wesifazane lawa ma-amino acids afana ncamashi nakwesilisa.

Imisebenzi esemqoka ye-BCAA

• Njengoba i-BCAA ingumaprotheni okwehlukaniswa okwenzelwe ama-acids amathathu abalulekile, okuyisisekelo sokwakha imisipha, umsebenzi oyinhloko ukuthola izinto zokwakha isisindo somzimba. Umphumela we-BCAA emzimbeni ubonakala ikakhulukazi kulokhu.
• Futhi, lawa ma-amino acids amathathu asusa ezinye izinto ezibalulekile, ezibaluleke kakhulu emzimbeni. Isibonelo, i-insulin ikhiqizwa, ehlinzeka amandla ukusikhipha amaseli.
• Siyabonga i-BCAA ingavimbela ukulahlekelwa kwesisindo somzimba. Le ndawo ibaluleke kakhulu kubadlali abagcina ukudla okuphansi kwekhalori, ngoba phakathi nalesi sikhathi umzimba wabo uthola amakholori ambalwa kakhulu, kanti i-BCAA izobuyisela lokhu futhi ivimbele ukulahleka kwemisipha.

Ungathatha kanjani

Kukhona isikhathi esivamile sokudla kwe-BCAA - kuvela ku-4 amagremu kuya ku-8. Kubalulekile kokubili kubadlali abaphishekela umgomo wokuthola isisindo, nokulahlekelwa isisindo. Isibalo esiphezulu sezikhathi ngosuku 3. Yiqiniso, ungadla kancane kulawa amino acid, kodwa lelizinga libalwe ukugcwalisa okuphelele. Abanye abakhiqizi banquma ukukopela ngenxa yokuthi abanye abathengi bangase bangakwazi ama-nuances, futhi bathengise i-BCAA ngokulinganiselwa okuncishisiwe, intengo ngenkathi beshiya okufanayo. Ngakho-ke kufanelekile ukuba uqaphele futhi uqaphele ukufunda incazelo yomkhiqizo othengiwe.

I-BCAA iyinkimbinkimbi emele ngokwanele yama-amino acids, engadingi ukusetshenziswa okwengeziwe kwabanye, ngaphandle kwalokho, uma kuphela i-leucine, i-isoleucine ne-valine ingena emzimbeni, izothathwa ngokushesha. I-BCAA ayidingi ama-breaks ekwamukelwa. Ukwenza la ma-amino acids proteinogenic asebenze kangcono, kungcono ukuthatha isikhathi sesigamu sehora ngaphambi nangemva kwemidlalo. Ngalesi sikhathi, umzimba uveza i-insulin, ezosiza ukufana.

Ingabe i-BCAA iyingozi?

Muva nje, phakathi kwabantu abathintekayo ezemidlalo, umsindo omkhulu mayelana ne-BCAA uye wahlukaniswa. Ukubukeza kusho izinto ezihluke ngokuphelele: lezi amino acid zidingekile emzimbeni, khona-ke ziyingozi.

Uma usebenzisa umkhiqizo wekhwalithi engabazekayo nemvelaphi, khona-ke, kungaba yingozi empilweni. Isidingo se-BCAA sikhula, futhi ngokuphathelene nalokhu, amabhizinisi angaphansi komhlaba awahlali phansi ngokukhulula amafake angabaza.

Futhi, izimo zokugcina ezingalungile zingase zibe nomthelela omubi ekwenzeni umkhiqizo. Ukuze ugweme lokhu, kubalulekile ukutadisha imithetho edingekayo yokusebenza nokuyigcina ukuze ugweme ukulimala kokungeza ukudla. Ngaphezu kwalokho, ungakhohlwa ukuthola imigomo yokusebenzisa futhi ubambelele kubo.

Umphumela we-BCAA esibindi kungenzeka kuphela uma unesibindi nesifo sezinso. Kulesi simo, ukusetshenziswa kungabangela ezinye imiphumela emibi futhi ngaphambi kokusebenzisa kungcono ukubonana nodokotela. Kodwa ngokujwayelekile, lapho kungekho izifo ezinjalo, akukho ukulimala ku-BCAA. Izibuyekezo ngokuyinhloko zitshela ngosizo oluhle lwala ma-amino acid emzimbeni womdlali.

Ukubuyekeza

Uma wenza imidlalo ngezinga lobuchwepheshe, i-BCAA udinga nje. Ukuzikhandla ngokweqile ngokomzimba kubeka ingcindezi enkulu emisipha, futhi ukudla okunempilo kubalulekile ekukhuleni okuhle, kodwa lokhu kuyadingeka. Kunzima ukwenza ukudla okunjalo, lapho umgijimi athola khona inani elanele lezinto eziwusizo ngaphandle kokuphazamisa izithasiselo zokudla. Futhi lapha kubalulekile ukubheka ithonya le-BCAA emzimbeni. Ukubuyekezwa kubonisa imibono emihle mayelana nalokhu okungeziwe, ngoba akuthinti kuphela imisipha, kodwa isimo somuntu sithuthukisa. Ngiyabonga, umakhi womzimba angakwazi ukubhekana nemithwalo esindayo futhi ukwandise isikhathi esichithwa ejimini. Ukubuka amaprotheni, amafutha kanye nama-carbohydrate, akufanele ukhohlwe ngama-amino acids, ngoba abaluleke kakhulu, futhi akufanele ashicilelwe.

Uma nje u-amateur futhi uya endaweni yokuzivocavoca wena, khona-ke ungakwazi ukugwema ngokuphelele ukuthathwa, futhi ngeke ukhathazeke ngethonya le-BCAA. Emzimbeni kulokhu akuyona umthwalo omkhulu, ukuze akwazi ukubhekana nokuzimela kwakhe, kodwa konke, ngokudla okunempilo okulinganiselayo.