Bari mu fara tare da shirin ilimi sannan mu gano abin da ke BCAA. Da miyagun ƙwayoyi, wanda za a tattauna - karin kayan wasanni, wanda shine hadaddun muhimman amino acid. Ana samuwa a cikin nau'i na ruwa, da Allunan, capsules da foda. Za mu yi la'akari da zabin cewa BCAA shine foda, amma da farko zamu gano abin da ke cikin wannan shiri.
Kayan kwalliya na BCAA
Maganin miyagun ƙwayoyi ya haɗa da amino acid din:
- Leucine . Wannan amino acid din sananne ne ga waɗanda ke cikin jiki, da kuma jiki. Ta ke da hannu wajen kiyaye kayan tsoka a yanayin aiki kuma yana taimakawa wajen gina sabon abu. Tare da taimakonsa, an sanya wani shãmaki don kare lalata sunadarai a jiki, wanda ya inganta ingancin tsokoki. A cikin jiki babu wasu hanyoyin da za a samar da leucine, saboda haka a cikin rayuwar yau da kullum za a iya samuwa ta hanyar amfani da samfurori da suke samo wannan amino acid. Daga cikin su: kifaye, nama nama da naman sa, kaza da turkey fillets, kazalika da kayan miki-madara da kirki.
- Valine yana taimakawa wajen sake dawo da jiki bayan horo, tare da aiki mai nauyi. Tare da taimakonsa yana yiwuwa a inganta daidaito na ƙungiyoyi, yana ƙaruwa da sauri. Ya kasance mai takaici a cikin abin da ake ciki, musamman, sunadarai, kuma yana sarrafa azumin nitrogen cikin jiki. Ana iya samin Valine a cikin qwai na kaji, naman sa, kaza da kaza da walnuts.
- Isoleucine yana taimakawa wajen cika jiki tare da karfi da makamashi, kuma yana taimaka wajen kara yawan muscle. Yana ƙarfafa motsi na jini saboda ƙarin samfurin oxygen, wanda ya inganta ingancin hemoglobin, yana sarrafa adadin sukari cikin jini. A gaban isoleucin, jiki, bayan an yi aiki mai nauyi, an dawo da shi da wuri-wuri. Sources daga wannan amino acid shine kifi, cuku, qwai, kaji da kuma turkeys.
Menene dace da BCAA a foda?
Kowane nau'i na BCAA yana da amfani:
- da miyagun ƙwayoyi a cikin Allunan ko capsules yana da ƙarancin farawa: tasirinsa a jiki zai fara minti 15-20 bayan gwamnati;
- shirye-shiryen ruwa da foda zasu fara aikin su nan da nan bayan gwamnati.
Yarjejeniyar shiga
Don yin tasiri mai tasiri, kana buƙatar sanin yadda za a dauki BCAA cikin foda. Umurin shan shan magani ya dogara ne da saurin shigarwa cikin jiki da tasirin tasirin. Gaba ɗaya, kamar yadda aikin yake nuna, ɗauki shi a lokuta daban-daban: da safe ko lokacin rana, da kuma kafin horo, a lokacin ko bayan karshen ɗalibai.
- Mutane da yawa sun gaskata cewa lokaci mafi kyau don amfani da miyagun ƙwayoyi ne da safe, tun da shan BCAA cikin foda bayan tashi yana nufin rage ƙasa da cortisol kuma tabbatar da aminci da kuma yiwuwar tsokoki.
- Zaka iya amfani da BCAA kuma a ko'ina cikin yini, amma akan wannan cike akwai juyayi da yawa: wasu sun gaskata cewa irin wannan tsari yana da kyau, wasu sunyi imanin cewa akwai dokokin yadda za'a yi amfani da BCAA foda. Kuma sun ce da amfani da foda a rana ba zai iya isa ba saboda gaskiyar cewa wani abincin da zai taimaka ma matakin amino acid zai shiga jiki. Abin da ya sa ke shan magani a cikin yini, kamar yadda mutane da yawa suka gaskata - babu wani dalili.
- Amma yadda za'a sha BCAA a foda kafin ka fara aikin motsa jiki, kana buƙatar yanke shawara tare da kocin. Bugu da ƙari, zai dogara ne akan ko akwai abinci kafin motsa jiki: in ba haka ba, yi amfani da miyagun ƙwayoyi sosai.
- Yaya za mu sha abin sha na BCAA a foda lokacin horo? Don yin wannan, ka rabu da kashi a cikin 200 ml na ruwa: wannan yana ba da damar jiki don samar da makamashi don lokacin horo.