Umuthi 'BCAA': Izibuyekezo futhi Isicelo

Imakethe yesimanje kwezemidlalo Izithako omkhulu futhi ezihlukahlukene. Ngayinye yalezi imikhiqizo uthembisa ukwenza umzimba wakho amahle ezikhangayo. Ngeshwa, akuyona yonke we izithasiselo ekhona bayakwazi, futhi engozini impilo yakhe bese uyazama wedwa akekho ofuna.

Wethule ukunakwa yakho branched uchungechunge amino acid (BCAA). Umthengi ukubuyekezwa, ososayensi ukuqinisekisa ukuphumelela kwalesi izidakamizwa. Unawo imiphumela elandelayo emzimbeni:

1. Uma wenza ukuqeqeshwa amandla sithuthukiswe imisipha amaprotheni zamagama.
2. Yehlisa fat umzimba ngenkathi kuhlonishwa ongaphakeme-carbohydrate ekudleni.
3. It kuqinisa isimiso sezinzwa esiyinhloko futhi kwandisa amandla.

amino acid BCAA eyakhiwa izingxenye ezintathu ezisemqoka:

• valine;
• isoleucine;
• leucine.

Kuye kungase kutholakale ukuthi leucine kuyalithinta asebenzayo phezu ngokomzimba amathuba yomuntu. Siyabonga kuye, kukhona amaprotheni zamagama bese ukusheshisa izinqubo ezithile umzimba. Nge ngqo iqhaza leucine is kuguquka nitrogen glutamine futhi alanine, imisipha amaprotheni kulawulwa zokuthutha, is ukuba angene tryptophan khulula asebuchosheni CNS.

Amino acid BCAA (izibuyekezo ngazo ingafundwa ku izinkundla eziningi anikezelwe kwezemidlalo kanye nezemidlalo umsoco) ukuhlangabezana namazinga izinga ngaphambi kokuya emakethe angaphansi ukulawula okunzima.

Labo ufuna ukunciphisa umzimba, hhayi kuphela e amazwi, siyazi ukuthi yini edingekayo ukuze ukulawula amandla ibhalansi. Kubalulekile sifinyelele inani layo esingesihle lapho amandla ukusetshenziswa lingaphansi kuka nezindleko zayo. Lo mphumela ihlinzeka esebenzisa "BCAA". Izibuyekezo yabadlali abaningi abasebenzisa lesi izidakamizwa ukuqinisekisa lokhu.

zokusiza kuma ambulensi Modern baye basungula indlela umzimba. Siqukethe e yokuthi ukudla okunamafutha kanye namaprotheni is ngqo kungagcini, futhi amandla ageleza ngenxa engayitholi carbohydrate. Adult kudingeka badle ama-kilojoule 2100 ngosuku. Cishe 820 kcal ngenxa amaprotheni namafutha. Ngakho, ama-carbohydrate babe 1280 kcal.

Lesi isilinganiso kungenzeka kuphakeme labo kuphela ufuna ukunciphisa umzimba. Ososayensi baye babonisa ukuthi wokuqukethwe lelisetulu carbohydrate kuholela lokhu okulandelayo:

• anda ezingeni triglyceride egazini;
• kakhulu ziyancipha namachibi fat;
• ubalekela satiety.

Konke lokhu ungakuvumeli ukuba kwesisindo. Ngakho, ososayensi baqala ukubuza imibuzo mayelana nokuthuthukiswa isilinganiso kahle macronutrients. Lokhu kuyiqiniso ikakhulukazi carbohydrate. Injongo eyinhloko yalolu cwaningo - hhayi kuphela ukuthuthukisa imodeli i Ukudla ngempumelelo, kodwa ungamlimazi umzimba.

Amino acid BCAA (izimpendulo wezazi, odokotela, ososayensi kanye abathengi bephoqeleka sokukholelwa kuwo) kuyinto ezimele umthombo wamandla nomzimba womuntu. Isenzo sabo siqondiswe ukusabela Anabolic nezinqubo.

Ngenxa zisebenzisa "BCAAs" izidakamizwa:

• anda amaprotheni zamagama , namandla;
• uyalulama kwemisipha izicubu;
• kunciphisa ubuhlungu emva umsebenzi;
• anaerobic anda nomsebenzi aerobic.

Ukuze kuzuzwe yi esiphezulu izidakamizwa isetshenziswa ngaphambi nangemva umsebenzi, futhi ngaphambi sokulala. I umthamo wansuku zonke kwaba amaphilisi 18. Yakhiwa 6 izicucu, izikhathi 3 ngosuku. ingxenye ngayinye kufanele kuthathwe ngokuba namanzi amaningi. Kuyadingeka ukuba bonana nodokotela wakho mayelana isikhathi reception kusho "BCAA". Izibuyekezo kusize kulokhu. Kodwa kuphela uchwepheshe ingaqala uhlelo ngezifiso ezokwenza kuphela ukuzuza.

Ukwamukelwa kwama-amino acid kufanele kuhlanganiswe umsebenzi futhi, yebo, ekudleni amaprotheni.