Kufuneka uzithathe nini ii-BCAA?

Umxholo

• Zithini izongezo zeBCAA?
• Njani ukuncedisa i-BCAA inokukunceda kwiRegimen yakho yoKulunga
• Ubungqina obuSekwe kwiNzululwazi malunga nexesha lokuthatha iiSongezelelo ze-BCAA
• Ngaphambi okanye emva kokuzilolonga
• Ifestile yeXesha lokuThatha ii-BCAA
• Ngexesha lokuzilolonga
• Ezinye izinto ezinokuthi ziphucule ukusebenza kweBCAA
• Umgca osezantsi

Zombini iimbaleki eziqeqeshwe kakhulu kunye nabathandi bemihla ngemihla abanomdla bahlala bexhasa ii-amino acid (BCAAs).

Obunye ubungqina bubonisa ukuba banokunceda ukwakha izihlunu, ukunciphisa ukudinwa kokusebenza kunye nokunciphisa ukukhathazeka emva kokuzilolonga.

Abantu bahlala bezibuza ukuba leliphi ixesha elongezelelekileyo lokuncedisa i-BCAA malunga nerejimeni yabo yokusebenzisa ukuze bavune izibonelelo zempilo ezinqwenelekayo.

Eli nqaku lijonga ngakumbi izongezo ze-BCAA, kunye nokuba uzithatha njani kwaye nini.

Zithini izongezo zeBCAA?

Ungathenga iicapsule zeBCAA okanye iipowder ozixuba emanzini okanye kolunye ulwelo.

Ii-BCAA zibandakanya ii-amino acid ezintathu ezibalulekileyo: i-valine, i-leucine kunye ne-isoleucine-zonke ezinesakhiwo semichiza esine-branched ().

Izongezo zihlala zibonelela nge-leucine ephindwe kabini kune-isoleucine okanye i-valine, ngamanye amaxesha ekubhekiswa kuyo njenge-2: 1: 1 ratio. Kungenxa yokuba i-leucine inokuba ilunge ngakumbi ekuvuseleleni iiprotein synthesis kunye nokucinezela ukonakala kweprotein yemisipha ().

Zontathu ii-BCAA zithathwa ngokuthe ngqo yimisipha yakho kunokuba ziqale zilungiswe sisibindi sakho. Ngenxa yoko, ii-BCAA zinokuba nefuthe elikhawulezayo.

Nangona kunjalo, izazinzulu zisaphanda ukuba ingaba izongezo ze-BCAA zibonelela ngoncedo olunokulinganiswa kubantu abakhutheleyo ngokwasemzimbeni xa kuthelekiswa neepowder powders ezipheleleyo kunye nemithombo yeeprotein zokutya eziqulathe i-BCAAs ().

Okona kuncinci, izongezelelo lukhetho oluphathekayo, olulula ngakumbi.

Izongezo ze-BCAA ziqulathe ikhonkco eline-amino acid ebalulekileyo leucine, isoleucine kunye nevaline, ngesiqhelo kwi-2: 1: 1 ratio. Nangona ezi zisongezo zilungile, izazinzulu zibuza ukuba ingaba ziyabonelela na ngezibonelelo zoncedo ngaphezu kwemithombo yokutya yee-BCAAs.

Njani ukuncedisa i-BCAA inokukunceda kwiRegimen yakho yoKulunga

Uphando lubonisa ukuba izongezo ze-BCAA zinokuxhasa irejimeni yakho yokuzilolonga ngeendlela ezintlanu ubuncinci:

• Ukunciphisa ukudinwa ngexesha lokuzilolonga: Amanqanaba aphezulu e-BCAA anceda ukunciphisa umda wokungena kwe-tryptophan kwingqondo yakho. Umzimba wakho usebenzisa i-tryptophan ukwenza i-serotonin, enokuthi ibe negalelo ekusebenziseni ukudinwa ().
• Ukunciphisa umonakalo wemisipha kunye nokukhathazeka: Ii-BCAA zinokunciphisa ukubola okubangelwa luxinzelelo kunye nokudumba kokuzilolonga ().
• Ukukhuthaza ukwakha izihlunu emva kokuzilolonga: Ii-BCAAs zikhuthaza ukudityaniswa kweproteni kwimisipha yakho kwaye ucinezele ukonakala kweprotein yemisipha (,,).
• Ukubonelela ngomthombo wamandla ngexesha lokuzilolonga ixesha elide: Xa iswekile, owona mthombo wamandla emisipha yakho uphantsi, ii-BCAA zinokusebenza njengomthombo wamandla (8).
• Ukhuseleko lomzimba: Ukuzivocavoca okunzima kunokubangela ukunciphisa amajoni omzimba, anokubangelwa kukuhla kwe-amino acid glutamine, ipetroli yamaseli omzimba. Ii-BCAA zinokuguqulwa zibe yi-glutamine kwiimisipha (,).

Izongezo ze-BCAA zinokukhuthaza ukwakhiwa kwezihlunu, ukubonelela ngamandla, ukuxhasa amajoni omzimba kunye nokunciphisa ukukhathala kokuzilolonga kunye nokonakala kwasemva kwemithambo.

Ubungqina obuSekwe kwiNzululwazi malunga nexesha lokuthatha iiSongezelelo ze-BCAA

Kukho uphando oluncinci ngokuthelekisa izibonelelo zokuthatha ii-BCAAs okanye ezinye izongezo zeprotheyini ngexesha elinye, njengaphambi kokuzilolonga ngokuchasene nasemva kokuzilolonga.

Nalu uphononongo lobungqina kwi-BCAA yokuncedisa ixesha.

Ngaphambi okanye emva kokuzilolonga

Inye kuphela into encinci, eyandulelayo yokufunda ethelekisa umphumo wokuthatha isongezelelo se-BCAA ngaphambi kokuzivocavoca ukuyithatha emva kokuzivocavoca.

Kolu phando, abafana abancinci bathathe iigrama ezili-10 ze-BCAA ngaphambi kokomelela kokuzilolonga kwengalo yabo engalawulekiyo. Banamava okuqaqamba kwemisipha emva kokuzilolonga kunye namanqaku asezantsi egazi okonzakala kwezihlunu kunabo bathathe ii-BCAA emva kokuzilolonga ngengalo ().

Olunye kuphela uphando olukhoyo lokuthelekisa lolunye olunike iimbaleki i-25 iigram zeprotein yodwa (ukubonelela nge-5.5 gram ye-BCAAs) nokuba kungaphambi okanye ngokuchanekileyo emva kokusebenza kwabo ukuphakamisa ubunzima iiveki ezilishumi.

Kolu phando, omabini la maqela ayenokuphuculwa okufanayo ekwakhiweni komzimba kunye namandla ().

Ngokusekwe kubungqina obukhoyo, akuqinisekanga ukuba kuyawenza umahluko nokuba uthatha ii-BCAA ngaphambi okanye emva kokuxhathisa (uqeqesho lobunzima) umthambo.

Ifestile yeXesha lokuThatha ii-BCAA

Amanqanaba e-BCAA kwigazi lakho eliphakamileyo kwimizuzu engama-30 emva kokutya isongezelelo, kodwa izifundo akukafumaneki elona xesha lilungileyo lokuzithatha ().

Ngaphandle kwethiyori ebambe ixesha elide yokuba unemizuzu engama-45-60 emva kokuzilolonga ukuze ufumane isibonelelo sokwakha izihlunu esincomekayo ekusebenziseni iprotein, uphando olutsha lubonisa ukuba le festile yexesha inokubanokufikelela kwiiyure ezintlanu emva kokuzilolonga (,).

Ngapha koko, ukuba utyile ukutya okanye uthathe iprotheni eyongezelelekileyo iiyure eziyi-1-2 ngaphambi kokuzilolonga, ixesha lokuzilolonga emva kokuzilolonga i-BCAAs okanye ezinye izongezo zeprotein zingangabalulekanga kunokuba uzilolonge ungakhange utye nje, njengokusa ().

Izongezo ze-BCAA zikulungele ngokwaneleyo ukuba kulula ukuzisebenzisa kwakamsinya ngaphambi okanye emva kokuzilolonga ukuba uziva yenza umahluko kuwe.

Ngexesha lokuzilolonga

Ukuthatha ii-BCAAs ngexesha lokuzilolonga kufundwe kancinci kuqeqesho lokunyamezela, njengokubaleka umgama kunye nokuhamba ngebhayisikile.

Xa amadoda angama-193 athatha inxaxheba kukhuphiswano lweembaleki anikwa iigrama ezili-16 ze-BCAAs ngexesha lomsitho, awazange abaleke ngokukhawuleza kunamadoda anikwe indawo ().

Ukongeza, uphando kubakhweli beebhayisikile lusilele ukubonisa ukuphucuka kokusebenza komzimba ekuthatheni ii-BCAAs ngexesha lokuzilolonga, nangona izongezo zinokunceda ukunciphisa ukudinwa kwengqondo ().

Uphando lokucacisa elona xesha lililo lokuthatha ii-BCAA lilinganiselwe. Isenokungawenzi umohluko omkhulu nokuba izongezo ze-BCAA zithathwa ngaphambi okanye emva kokuzilolonga, kwaye ngekhe ungadingi ixesha lokuzixhasa ngokuchanekileyo ekwakheni izihlunu.

Ezinye izinto ezinokuthi ziphucule ukusebenza kweBCAA

Kuphononongo lwamva nje lwezifundo, izazinzulu zifumanise ukuba izinto ezintathu zibonakala zibalulekile ekunciphiseni ukonakala kwemithambo enxulumene nokuzivocavoca ngokusebenzisa izongezo ze-BCAA.

Kuqala, unokufuna ukusebenzisa idosi yemihla ngemihla ubuncinci engama-91 mg ngepawundi (200 mg ngekg) yobunzima bomzimba.

Umzekelo, ukuba unobunzima beekhilogram ezili-165 (75 kg), kuya kufuneka uthathe idosi ubuncinci iigram ezili-15 (15,000 mg) yee-BCAA mihla le.

Okwesibini, kuya kufuneka uqhubeke nerejimeni yakho yokuncedisa ye-BCAA ngaphezulu kwexesha elide (ngaphezulu kweentsuku ezilishumi) ukubona izibonelelo ezibalulekileyo zokukhusela izihlunu.

Oku kukwathetha ukuthatha isongezelelo yonke imihla endaweni yeentsuku ozilolonga ngazo.

Okwesithathu, ukuba uthatha kaninzi kangakanani ukongezwa kunokuba yinto. Ngamanye amagama, ukwahlula idosi yakho yemihla ngemihla kwiidosi ezimbini okanye nangaphezulu, njengaphambi nasemva kokuzilolonga, kunokuba luncedo ().

Okokugqibela, hlala ukhumbula ukuba ufuna ngaphezulu kwe-BCAA ukwakha iproteni yemisipha. Zintandathu ezinye ii-amino acid ekufuneka uzisebenzisile ukuze umzimba wakho wenze iproteni. Ke, kubandakanya eminye imithombo yeeprotheyini kwisidlo sakho kubalulekile ().

Izibonelelo zokukhusela izihlunu ze-BCAA zokuncedisa zinokubakho ngakumbi ukuba uthatha i-91 mg ngepawundi (i-200 mg nge-kg) yobunzima bomzimba yonke imihla, kubandakanya neentsuku zokungazisebenzisi. Inokukunceda ukwahlulahlula i-BCAA yakho yemihla ngemihla yokungenisa kwiidosi ezimbini okanye nangaphezulu.

Umgca osezantsi

I-BCAA yongeza ngokufanelekileyo ukubonelela ngezondlo ezixhasa imisipha. Nangona kunjalo, izazinzulu zibuza ukuba ezi zongezelelo zibonelela ngoncedo kunendawo yokutya.

Uphando oluthelekisa ngokuthe ngqo izibonelelo zokuthatha ii-BCAA ngaphezulu kwezinye izongezo zeprotheyini ngexesha elinye lilinganiselwe.

Ukuthatha ii-BCAA ngaphambi nasemva kokuzilolonga kunokusebenza ngokulinganayo ekunikezeleni ukhuseleko lwezihlunu.

Kananjalo, akunakufuneka ubanike ixesha ngokuchanekileyo ukuxhasa ukwakha izihlunu.

Ukufumana idosi eyoneleyo esekwe kubunzima bomzimba wakho kubalulekile, kunye nokuqhubeka nokuthabatha ixesha elide, kubandakanya neentsuku zokungasebenzi.