Masiqale ngeprogram yemfundo kwaye sifumane ukuba yi-BCAA. Isilwayo, esiza kuxoxwa ngayo - ukunyusa kwezemidlalo, eyinkimbinkimbi ye-amino acids. Itholakala kwifom yefayili, kunye namacwecwe, iifomsules kunye ne powder. Siza kuqwalasela ukhetho lwe-BCAA lungumgubo, kodwa okokuqala siza kufumana ukubunjwa kwalolu lungiso.
Ukwakhiwa kweMichiza ye-BCAA
Ukubunjwa kwesilwanyana kubandakanya okulandelayo amino acid:
- Leucine . Le nino-amino acid iyaziwa ngabantu abachaphazelekayo kwimpilo, kunye nokwakha umzimba. Uthatha inxaxheba ngokukhuselekileyo ekulondolozeni izicubu ze-muscle kwindawo yokusebenza kunye negalelo ekwakheni entsha. Ngoncedo lwaso, imingcele isetyenziselwa ukuthintela ukutshatyalaliswa kweeprotheni emzimbeni, ophucula umgangatho wezihlunu. Emzimbeni akukho zixhobo zokuvelisa i-leucine, ngenxa yoko kubomi bemihla ngemihla kuyafumaneka kuphela kwimveliso edlayo imithombo ye-amino acid. Phakathi kwazo: intlanzi, inyama yezilwanyana kunye nenkomo, inyama yeenkukhu kunye ne-turkey fillets, kunye nemveliso yobisi yobumuncu kunye namanqatha.
- UValine unceda ukubuyisela umzimba emva koqeqesho, ehamba kunye nokuzikhandla komzimba. Ngokuncediswa kwayo kunokwenzeka ukuphucula ukulungelelaniswa kweminyango, kwandisa ijubane lokuphendula. Uthatha inxaxheba kwi-metabolism, ngokukodwa, iiprotheni, kwaye ilawula ukungena kwe-nitrogen emzimbeni. UValine unokufumaneka kwiamaqanda ezinkukhu, inyama yenkomo, inkukhu yenkukhu kunye ne-salmon kunye ne-walnuts.
- Isoleucine inceda ukuzalisa umzimba ngamandla kunye nokunceda ukwandisa ubunzima be-muscle. Iqinisa ukuhamba kwegazi ngenxa yonikezelo olongezelelweyo lwe-oksijeni, oluphucula umgangatho we-hemoglobin, ulawula isantya egazini. Ekubeni kwe-isoleucine, umzimba, emva kokuzikhandla ngokomzimba, ubuyiselwa ngokukhawuleza. Imithombo yale i- amino acid yientlanzi, ushizi, amaqanda, iimfoloko zeenkukhu kunye nee-turkeys.
Yintoni efanelekileyo kwi-BCAA nge powder?
Inhlobo nganye ye-BCAA ineenzuzo zayo:
- isilwanyana kwiipilisi okanye iipsulules inexesha elide: umphumo walo mzimba uqala imizuzu eyi-15-20 emva kolawulo;
- Amalungiselelo e-liquid and powder aqala isenzo sabo phantse emva kokulawula.
Myalelo wo kwamkelwa
Ukuze wenze ulawulo oluyinkimbinkimbi, kufuneka ukwazi indlela yokuthatha i-BCAA ngokufanelekileyo nge powder. Umyalelo wokuthatha isiza kuxhomekeke kwisantya sokungena kwawo emzimbeni kunye nokusebenza kwempembelelo. Ngokubanzi, njengemiboniso yokubonisa, yithatha ngamaxesha ahlukeneyo: kusasa okanye ngemini, kunye nangaphambi koqeqesho, ngexesha okanye emva kokuphela kweeklasi.
- Abaninzi bakholelwa ukuba ixesha elifanelekileyo lokuthabatha izidakamizwa kusasa, ekubeni uthatha i-BCAA nge powder emva kokuphakanyiswa kweendlela kuthetha ukunciphisa izinga le-cortisol nokuqinisekisa ukhuseleko kunye nokusebenza kwezihlunu.
- Unokufaka isicelo kwi-BCAA kwaye yonke imini, kodwa kule nqanaba kukho ukuphononongwa okuphambene kakhulu: abanye bakholelwa ukuba loo myalelo uyamkeleka, abanye bakholelwa ukuba kukho imithetho yokusebenzisa i-powder BCAA. Kwaye bathi ukusetyenziswa kwepowder emini kungayi kusebenza ngokwaneleyo ngenxa yokuba enye ukutya exhasa i-amino acid level ifika emzimbeni. Yingakho ukuthatha izidakamizwa yonke imihla, abaninzi bakholelwa - akukho ndawo.
- Ngokuphathelele indlela yokusela i- BCAA nge powder ngaphambi kokuba uqale ukusebenza, kufuneka wenze isigqibo ngomqeqeshi. Ukongezelela, kuya kuxhomekeka ekubeni kukho isidlo ngaphambi kokuzivocavoca: ukuba akunjalo, sebenzisa izilwanyana ngokufanelekileyo ngokufanelekileyo.
- Ngendlela efanelekileyo ukusela i-BCAA nge powder ngexesha loqeqesho? Ukwenza oku, nciphisa isabelo kwi-200 ml yamanzi: oku kuvumela umzimba ukuba unike amandla amandla ngexesha loqeqesho.