Mutum shine halitta ne na furotin, kuma sunadaran sunadaran sun hada da amino acid. Hakanan, amino acid zai iya zama maye gurbin da ba a iya canjawa ba. Tsarin kwayoyin halitta ya hada da amino acid wanda ya maye gurbinsa, daga wasu microelements. Amino acid wanda ba za a iya canzawa ba zai iya samuwa ne kawai tare da abinci, ko - tare da karin kayan abinci. A cikin yanayin, akwai tara amino acid guda uku, uku daga cikin su na BCAA.
BCAA ba sunan kasuwanci ba ce ga magungunan ƙwayar jiki, amma, kawai lalataccen Turanci, wanda ke nufin amino acid tare da sarƙoƙi. Our tsokoki suna da kashi 35% na BCAA, wato isoleucine, valine da leucine. Tare da yawancin abincin abinci, bitamin da sunadaran gina jiki, jama'a sun rabu a ra'ayi, a kan waɗanda suke - don, da kuma waɗanda - a kan. Mutane da yawa masu wasa ko kuma kawai, matan da suke so su kawar da kaya mai yawa, sun rasa cikin shakka, kuma ba su san yadda za su dauki BCAA ba kuma yakamata a yi su ko a'a. A cikin wannan labarin, zamu bincika kowane bangare na liyafar, amfani da hadari na amfani da BCAA.
BCAA lokacin horo
Kamar yadda aka ambata a sama, BCAA na da amino acid guda uku. Yayin da muke horar da jikinmu yana fara samuwa, wannan shine - tsarin lalata, na tsoka, don samun karin makamashi da muke ciyar lokacin horo. A sakamakon haka, yin aiki na yau da kullum na tsawon sa'o'i, ba mu ganin sakamako na waje. Masallacin muscle bai ƙara ba, saboda a lokacin horo ya rushe.
Ga wata maɓalli mai maƙalli ya fita. A nan za mu zo don ceton wannan BCAA. Domin jikinmu bazai da bukatar "cin nama" ba, dole ne mu gabatar da amino acid wanda zai kare mu daga musabbabin muscle, amma kuma ya taimaka wajen ƙona kitsen mai kyau da kuma gina tsoka.
Lokacin mafi dacewa don ɗaukar BCAA shine kafin, lokacin da nan da nan bayan horo. Sakamakon gwagwarmaya mafi kyau shine 4-8 grams. A lokacin horo, zai fi kyau amfani da abincin makamashi, narke wani ɓangare na amino acid da kuma wasu cokali na sukari a cikin ruwa. Wannan zai tabbatar da samar da ruwa, carbohydrates da amino acid akai-akai zuwa ga jini yayin aikin duka.
An kuma bada shawara a dauki BCAA nan da nan bayan barci, don kawar da labarun launi (lalata tsoka).
BCAA a lokacin asarar nauyi
Wani misali. Ana so ku rasa nauyi, ku ƙayyade yawancin carbohydrates, saboda, kowace yarinya san cewa daga mai daɗin ƙanshi. Duk da haka, tare da asarar carbohydrates, har ma ka rasa ƙarfi don horarwa, ya zama m. Bugu da ƙari, daga glucose jiki ya hada wani abu muhimmi - glycogen. Rashinsa shine dalilin gajiya mai sauri, da kuma bukatunta, jiki zai sake raba tsoka. Kuma sakamakon zai zama kama da misalin baya. Saboda haka, ko yana da daraja ɗaukar BCAA wata tambaya ce, saboda kullum muna rike su da abinci yayin cin abinci. Duk da haka, don cika cikakkiyar bukatun jiki, ya kamata a "ciyar da shi" daga wasu samfurori.
Don cinye BCAA don asarar hasara kana buƙatar wannan makirci kamar yadda ake gina ƙwayar tsoka.
Forms na BCAA da sashi
Kasuwancin abincin abinci yana cike da masana'antu daban-daban da samfurori. Irin wadatar irin wannan ya sa mu zabi. Amma har ma da rikicewa shine stereotype cewa BCAA ne kawai ta ƙarin namiji. Kuma, a halin yanzu, a cikin jikin mace, tsarin tafiyar kwayoyin halitta yana faruwa sau biyu a kowane na biyu fiye da jikin namiji. Yawancinmu muna mamaki - yaya kuma nawa, don daukar BCAA ga yarinyar. Da farko, an ƙayyade kashi ko da kuwa jima'i, domin kowace kilogram na nauyi. Don nau'in nauyin nau'in kilo 50, buƙatar isoleucine, leucine da valine shine 1800 MG, 900 MG, 900 MG, bi da bi. Yi la'akari da kashi na daidai, kowa yana iya kansa.
BCAA yana samuwa a cikin nau'i na foda, Allunan, capsules da ruwa. Tabbas, zaɓi na ƙarshe shine mafi kyau, saboda a cikin ruwa ya samar da tsarin narkewa yana wucewa sauri kuma ya fi dacewa. Yadda za a dauki BCAA a cikin gangami, zaka iya karantawa a kan marufi, saboda kowane mai sana'a kansa ya ƙayyade adadin amino acid a cikin ɗayan capsule. Wato, idan kunshin ya ce a cikin ɗayan capsule - 500 MG na leucithin, bisa ga sakamakon da aka sama, lissafin adadin leucine, sannan kuma sauran amino acid din da suka rage.
Yadda za a dauki BCAA a cikin Allunan da foda yana yiwuwa a koyi daga shawarwarin wani takamaiman manufacturer. Game da allunan, zaka iya lissafin kashi, kamar yadda a misali da capsules. Da foda ne mafi alhẽri a dauki teaspoon, da kuma sha tare da ruwa. Ganin yawan abincin da aka yi a BCAA, kada ku janye foda da ruwa ko ruwan gishiri, don jin dadin cin irin wannan abin sha zai zama mummunar. Mafi kyau a sauri kuma ba tare da jinkirin kwance.
Yadda za a sha BCAA a cikin Allunan da capsules an rubuta su da yawa, kuma dukkanin amsoshin daidai ne, saboda kowane kwayoyin halitta na musamman kuma idan wani yana so ya wanke su da ruwa da kuma ruwan sanyi mai ma'ana, wannan baya nufin cewa daya daga cikinsu ba daidai bane . Duk da haka, masana kimiyya sun bayar da shawarar su sha ruwan amino acid BCAA juices, saboda fructose yana ƙarfafa samar da insulin, wanda yana da amfani mai tasiri akan assimilation na amino acid.
Saboda haka, nawa ne za mu dauki BCAA ga mace da muka ware. Yanzu bari muyi magana game da lokacin karɓar bakuncin. A cewar masana, ya kamata a raba kashi kashi uku zuwa matakai guda uku: kafin, bayan kuma lokacin horo. Duk da haka, yadda za a dauki BCAA ga mace wanda ba ya so ya isa gagarumin jiki da 'yan wasa masu sana'a? Idan aikinku ba kullum ba ne, amma kuna so ku kasance cikin siffar kirki kuma kuna da kyakkyawar siffar, a waɗannan kwanakin,
Ina fatan cewa na gudanar da amsa tambayoyinku kuma na kawar da shakku game da yadda za a dauki BCAA kuma yadda ya kamata a yi ko a'a. Duk da haka, ana dauke da su ta hanyar abincin abinci, kada ku ci gaba game da shiga da abinci. Binciken BCAA ba kawai a cikin kayan abinci mai gina jiki ba, amma a cikin nama, kayan kiwo, kwayoyi, wake da hatsi. Abinda ya dace ya dace ya zama mai kyau da kyau!