Ukutya okunotyebileyo uValina

Umxholo

• Uluhlu lokutya okutyebileyo eValina
• Ukutya okunotye kwi-valine, i-leucine kunye ne-isoleucine
• I-BCAA ivithamini
• Amakhonkco aluncedo:

Ukutya okunotye kakhulu kwi-valine ikakhulu ngamaqanda, ubisi kunye neemveliso zobisi.

UValine usebenza ukunceda ekwakheni izihlunu nakwithoni, ukongeza, inokusetyenziselwa ukuphucula unyango emva kotyando, njengoko iphucula umgangatho wokuvuselelwa kwezicubu. Nangona kunjalo, ukongezwa kwe-valine, kufuneka kukhatshwe yingcali yesondlo.

I-Valine ihlala ikhona kwizongezo zokunyusa ubunzima bemisipha, njenge-BCAA, enokuthathwa ngaphambi okanye emva koqeqesho, malunga ne-5-10 g ngemini, ngokobunzima obukhoyo kunye nohlobo loqeqesho.

Uluhlu lokutya okutyebileyo eValina

Ukutya okuphambili okune-valine yinyama, intlanzi, ubisi, iyogathi, itshizi kunye neqanda, umzekelo, kukutya okunotyebileyo kwiproteni. Ukongeza, okunye ukutya okunotye kwi-valine kunokuba:

• Isoya, iimbotyi, ii-ertyisi, umbona;
• Amandongomane eecashew, amandongomane eBrazil, iiamangile, amandongomane, iihazelnuts, ii-walnuts;
• Cocoa, irye, irhasi;
• Isitshalo seqanda, beet, igalikhi, itswele ebomvu.

Kuyimfuneko ukuba ukutya ukutya okune-valine, njengoko umzimba womntu ungenako ukuvelisa le-amino acid.

Ukutya okunotye kwi-valine, i-leucine kunye ne-isoleucine

Ukutya okunotye kwi-valine kuhlala kunezinye ii-amino acid ezifanelekileyo kwaye ke kukutya okugqwesileyo kwiimbaleki ezifuna imithambo-luvo.

Okunye ukutya okunotye kwi-valine, i-leucine kunye ne-isoleucine zezi:

• Iqanda, intlanzi, inyama, ubisi kunye nezinto eziphuma kuzo;
• Iimbotyi, ertyisi;
• Amandongomane eecashew, amandongomane eBrazil, iiamangile, amandongomane, iihazelnuts.

Ukufakwa kwee-amino acid kufuneka kwenziwe yonke imihla, kuba akukho zixhobo zeamino acid emzimbeni. Nangona kunjalo, ukongezwa kufuneka kukhokelwe yingcali eqeqeshiweyo, ukuze ingonzakalisi impilo.

Ithamo lemihla ngemihla elicetyiswayo le-valine limalunga ne-1.5 yeigram ngosuku lomntu ngamnye we-70 kg, umzekelo.

I-BCAA ivithamini

Le bhanana ine-almond vithamini sisongezo esenziwe ekhaya esityebileyo kwi-valine, i-leucine kunye ne-isoleucine, ekufuneka ithathwe emva koqeqesho kunye nokuphucula ukubuyisa kunye ne-hypertrophy yemisipha.

Izithako:

• Iibhanana ezi-2
• Isiqingatha sendebe yeeamangile ezixobukile
• 1 dessert icephe lobusi
• Isinamon

Imo yokulungiselela:

Betha yonke into kwi-blender kwaye ungeze isinamon encinci ekugqibeleni, ukungcamla.

Amakhonkco aluncedo:

• Ukutya okutyebileyo kweLeucine
• Ukutya okune-Isoleucine