Isikhokelo sakho kwiZibonelelo ze-BCAA kunye nee-Amino Acids ezibalulekileyo

Umxholo

• Q: Zithini izibonelelo zokwakha izihlunu zee-amino acid, ngakumbi i-buzzed-about BCAAs (branched-chain amino acid)?
• Izibonelelo ze-BCAA
• Imithombo ye-BCAA
• Uphengululo lwe

Q: Zithini izibonelelo zokwakha izihlunu zee-amino acid, ngakumbi i-buzzed-about BCAAs (branched-chain amino acid)?

A: Ii-amino acids zizitena zokwakha ezenza iprotein. Umzimba wakho ubeka ndawonye njengeLegos ukwenza umsipha. Ngelixa umzimba wakho unokwenza ezinye ukusuka ekuqaleni (ezibizwa ngokuba zii-amino acid ezingabalulekanga), kufuneka ufumane ezinye (ii-amino acids ezibalulekileyo), ekutyeni okanye kwezongezo. Ezi kubalulekile ii-amino acids-ingakumbi uhlobo oluthile olubizwa ngokuba yi-branched-chain amino acids (BCAAs)-zisisithintelo kwisakhono somzimba wakho sokwakha izihlunu. Nazi ezinye izinto ekuthiwa zii-BCAAs, izibonelelo ze-BCAAs, kunye nendlela yokuzifumana kukutya kwakho.

Nokuba uzama ukulahla iikhilogram okanye ukubetha i-PR yakho, ukwandisa ubunzima bemisipha yakho kubalulekile, kuba kungundoqo ekulahlekeni kobunzima kunye nokusebenza. Kwakhona, izihlunu zakhiwe kakhulu, ngokuthe chu. Ngelixa ukulahleka kwamafutha kunokukhawuleziswa ngokulula, ukwakha izihlunu akunako. (Nantsi yonke inzululwazi malunga nendlela yokwakha izihlunu kunye nokutshisa amanqatha.)

Ibhonasi: Imisipha iyatshisa iikhalori yonke imihla ethetha ukuba uya kutshisa iikhalori ezininzi xa usenza umthambo kwaye uya kutshisa iikhalori ezininzi uhleli esofeni (amanqaku!). Nokuba awuzami ukongeza isihlunu esingaphezulu, uyaphula isihlunu ngexesha lokuzilolonga ekufuneka wakhiwe kwakhona ukuze uphinde usebenze kwakhona ngosuku olulandelayo. Kungenxa yoko le nto, nokuba yeyiphi na injongo yabathengi bam, singasoloko sibeka phambili ekugcineni izihlunu abanazo kwaye banokwakha ngakumbi-okufuna ukufumana iiprotheyini ezaneleyo kunye neeamino acid ezifanelekileyo. (Kwaye, kwakhona, isizathu esinye sokuba kutheni kufuneka uphakamise iintsimbi ezinzima.)

Izibonelelo ze-BCAA

Kukho iintlobo ezintathu ze-BCAAs: i-leucine, isoleucine, kunye ne-valine. Zibizwa ngokuba zii-branched-chain amino acids ngenxa yokuba imichiza yazo inesakhiwo esinegatsha esisodwa (njengesebe lomthi). Oku kubanika izakhono ezinomdla ezingenazo ezinye ii-amino acids.

Enye ye-perk enkulu ye-BCAA kukuba banceda ukukhusela ukuphazamiseka kwemisipha. Banceda ukonyusa inqanaba apho umzimba wakho unokwakha iiproteni ukuze ungaphuli imisipha ngokukhawuleza kunokuba unokwakha kwakhona. I-Leucine yeyona nto iphambili kwi-BCAA kule nkqubo. (Nazi ezinye izizathu zokuba kutheni leucine ibaluleke kakhulu ekugcineni kunye nokwakha izihlunu.)

Ii-BCAA zikwabonelela ngamafutha okwenza umthambo. Ngexesha lokuzilolonga ngamandla, ulwakhiwo olulodwa lwe-BCAAs lubavumela ukuba basebenze njengamafutha kwizihlunu zakho. Kwaye ekugqibeleni, zinokukunceda ukuba unciphise: Izifundo ezininzi zibonisa ubudlelwane phakathi kokuthatha kwe-BCAA kunye nokubhitya, kwaye ukuthathwa okuphezulu kwe-BCAAs kunxulunyaniswa nomzimba obhityileyo.

Imithombo ye-BCAA

1. Izibonelelo zeBCAA: Iziselo kunye nee-BCAA sele zithandwa kakhulu kwaye zingena kwiitrasi ezinkulu kunye neziqhamo zeziqhamo ezingangcamliyo ngathi usela iprotein. Ezi mveliso zilungile ukuba zisetyenziswe kanye emva kokuzilolonga okanye ngexesha leseshoni yoqeqesho olude (ngaphezulu kwemizuzu engama-90). Nangona kunjalo, abukho ubungqina obuninzi benzululwazi obuxhasa izibonelelo ezizodwa zezongezo ze-BCAA ezingaphezulu kwezinye iziselo zeprotheyini okanye ukutya okunexabiso elifanayo kwezi amino acid, ke musa ukuziva ngathi kufuneka usebenzise isongezelelo se-BCAA. (Eyeleleneyo: IsiKhokelo sakho esiGqibeleleyo sezongezo zaPhambi kunye nasemva kokuQothulwa komsebenzi.)

2. Iiproteni ezinamavili okanye ubisi wetshokholethi: Ukushukuma okulula kunye neprotey ye-Whey kuya kuzisa zonke ii-BCAA ozifunayo kunye nazo zonke ezinye ii-amino acid ezifanelekileyo zokujikeleza ukwakhiwa kwezihlunu kunye neenzame zokubuyisa. Okanye unokuba neglasi yobisi lweetshokholethi ukuze usebenze njengoncedo lwakho lokufumana kwakhona isondlo. Ubisi lulayishwe ngokwendalo nge-BCAAs kwaye iswekile encinci eyongeziweyo esuka kwitshokholethi iya kuqhubeka inceda ekubuyiseleni emva kweseshoni yomthambo ende.

Ukutya okupheleleyo: Intlanzi, amaqanda, inyama yenkomo ebhityileyo, inkukhu, kunye neturkey zonke ziqulethe izixa ezaneleyo zezi zibalulekileyo ze-amino acid. (Imithombo esekelwe kwizityalo ihlala ithathwa njengeeprotheyini ezingaphelelanga, kodwa ungazidibanisa ukuze wenze iiprotheni ezipheleleyo.)

4. I-ertyisi okanye irayisi protein: Iprotheyini yezityalo iphantsi ngokubanzi kwi-BCAAs, kodwa iprotheni ye-pea ihlukile kule ndawo. Qiniseka nje ukuba uthatha iprotein epheleleyo ukufumana zonke iiamino acid eziyimfuneko emzimbeni wakho. Olunye uphando lupapashwe kwi Ijenali yeSondlo ifumanise ukuba i-40g yeprotein yelayisi isebenza ngokufanayo ne-40g ye-protein ye-whey xa kufikwa ekuphuculeni ukwenziwa komzimba. Kodwa xa iikhalori ziphezulu, i-whey iba lolona khetho luphezulu emva kokuzilolonga njengoko unokufumana isiphumo esifanayo njengoko kubonisiwe kuphononongo kunye nesiqingatha somthamo we-whey (20g) kunokuba ungasifumana ngeprotein yerayisi ngenxa yexabiso eliphantsi. umlinganiselo we-amino acids eziyimfuneko kunye ne-branched chain. (Inxulumene: Eyona Protein Powder yaBasetyhini.)

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