Uyithatha njani i-BCAA kunye nokuba yenzelwe ntoni

Umxholo

• Yenzelwe ntoni
• Ungayithatha njani i-BCAA
• Imingcipheko enokwenzeka

I-BCAA sisongezelelo sesondlo esinee-amino acid, ezinje nge-leucine, isoleucine kunye ne-valine, ethathwa njengebalulekileyo, njengoko ibalulekile emzimbeni. Ezi amino acid zikho kuzo zonke iiprotein ezisemzimbeni, ikakhulu kwizihlunu zemisipha, kuba zixutywe ngqo nezihlunu kwaye zibonelela ngamandla ngomsebenzi wazo.

Ukongeza, ezi amino acid zikhona kukutya okwahlukeneyo njengenyama, intlanzi kunye namaqanda, umzekelo, kwaye ke kunokufunyanwa kukutya. Nangona kunjalo, banokufumaneka ngohlobo lokongeza, kuboniswa ikakhulu kubantu abanqwenela ukuphucula ukusebenza kwabo ngexesha loqeqesho kunye nokuthintela ukulahleka kobunzima bemisipha.

Yenzelwe ntoni

Isongezelelo se-BCAA sisetyenziselwa ikakhulu iimbaleki okanye abantu abaziqeqesha ngokuzimisela okanye benze uqeqesho lobunzima. Ke, ukusetyenziswa kwayo rhoqo kwaye ngokwesikhokelo sesondlo sisebenza:

• Khusela ukulahleka kobunzima bemisipha;
• Nciphisa ukudinwa emzimbeni nasengqondweni ngexesha lokuzilolonga;
• Ukwandisa ukusebenza kunye nokusebenza ngexesha loqeqesho;
• Ukunciphisa iintlungu zemisipha emva koqeqesho, ukunciphisa umonakalo obangelwa kukuzilolonga kwimisipha;
• Ukukhuthaza ukuyilwa kobunzima bemisipha.

Ukuphulukana nobunzima bezihlunu kwenzeka ngenxa yokwehla kobunzima bemisipha obunokwenzeka ngexesha nasemva koqeqesho, oko kungenxa yento yokuba umzimba awukwazi ukubonelela ngokwawo ngexesha loqeqesho ngenxa yokunqongophala kwee-amino acid, ukuqala ukulanda iiamino acid izihlunu ezinokusetyenziselwa ukuvelisa amandla omzimba uphela.

Ukongeza, olunye uphononongo lubonisa ukuba ii-BCAA zinokuthanda ukunciphisa umzimba, njengoko kubonakala ngathi zivuselela ukutshiswa kwamafutha ngexesha lokuzilolonga, oko ke kuyindlela elungileyo kwabo banqwenela ukutshisa amanqatha kunye nokunciphisa umzimba, kubalulekile ukuba ukusetyenziswa kwe-BCAA kukhatshwa kukutya okusempilweni.

Ungayithatha njani i-BCAA

Isixa se-BCAA ekufuneka sithathiwe sixhomekeke kwiimfuno zomntu ngamnye kunye nenjongo yomntu ngamnye, kubalulekile ukuba ufune ukukhokelwa yingcali yezemidlalo yokwenza uvavanyo kunye nokujonga ukuba kunyanzelekile na ukuthatha isongezelelo kwaye, ukuba kunjalo, Chaza elona nani lifanelekileyo.

Kucetyiswa ngokubanzi ukuthatha iicapsule ezi-2, i-1 ukuya kuma-3 amaxesha ngemini, phakathi kokutya nasemva koqeqesho, kuba ngale ndlela kunokwenzeka ukwandisa ukusebenza ngexesha loqeqesho kunye nokuthintela ukulahleka kobunzima bemisipha.

Kuya kufuneka uthathe izongezo ze-BCAA ukuba wenza umthambo ngaphezulu kwamaxesha ama-3 ngeveki, ngakumbi ulungele iimbaleki kunye nabakhi bomzimba. Ukongeza, ii-BCAA zibaluleke ngokukodwa ngexesha lokudinwa okukhulu kunye noqeqesho kunye neemfuno ezinkulu zomzimba kunye nokusetyenziswa kwazo kunokunxulunyaniswa nokusetyenziswa kwezinye izongezo ukufumana ubunzima bemisipha. Fumanisa ezinye izongezo zokufumana ubunzima bemisipha.

Imingcipheko enokwenzeka

Izongezo ze-BCAA zinokubangela umngcipheko emzimbeni, njengoko ii-amino acid ezingaphezulu emzimbeni zinokugcwalisa izintso, zibangele ukungonwabi, isicaphucaphu okanye isicaphucaphu, kwaye zinokubangela amatye kwizintso ekuhambeni kwexesha.

Ke ngoko, kubalulekile ukuba uthethe nogqirha wakho okanye isondlo ngaphambi kokuba uthathe izongezo ze-BCAA, ngakumbi ukuba uneengxaki zempilo, imbali yokwaliwa okanye izifo okanye iingxaki zezintso. Ukongeza, ukusetyenziswa kwe-BCAA kuyaphikiswa kubantwana, abakwishumi elivisayo kunye nabantu abanokusilela kwezintso.