Ukuphuhliswa kobunzima bemisipha umzimba kufuneka ufumane iprotheni kwaye, kwindawo yokuqala, ibaluleke kakhulu yintathu i-amino acid ebalulekileyo: i-leucine, i-isoleucine kunye ne-valine. Abavelisi, abadibanisa nabo, badala isongezelelo sokutya se-BCAA. Thengisa ngeenguqu ezahlukeneyo: iipsulules, i powder, iipilisi kunye nefom ye-liquide. Inketho yokuqala yinto ebizwa ngokuba "yinto enobulungisa", evumela ukuba ufumane iziphumo ezilungileyo ngexesha elifutshane. Kubalulekile ukwazi indlela yokusela ngokufanelekileyo i- BCAA kwiifomsile ukufumana isiphumo esifanelekileyo kwaye ungalimazi impilo yakho. Inzuzo ebalulekileyo yale fomu kukuba akuyimfuneko ukubala i-dosage, efana nokuthatha i powder.
Indlela yokuthatha iipilisi ze-BCAA?
Umzekelo wokuncedisa uhlukile kuye kuxhomekeke ekubeni umntu uqeqesha okanye aphumle, kuba umzimba uhlangabezana neemfuno ezahlukeneyo ze-amino acid.
- Ngeentsuku zoqeqesho . Ngethuba lemidlalo, umzimba usebenza kwiinkqubo ze-catabolic, oko kukuthi, ukutshatyalaliswa kobunzima bomzimba. Yingakho kubalulekile ukufaka i-dose yamino acid ukwenzela ukuhlangabezana neemfuno ezikhoyo. Iimpawu ezenza isongezelelo se-BCAA zithathwa ngokukhawuleza kwaye azivumeli ukusebenza kwenkqubo yokutshatyalaliswa. Ukongeza, bafaka isandla kwi-massdup muscle mass. Iingcali zincoma ukuthatha amino acids ngaphambi nangemva koqeqesho. Ukuba isifundo sihlala ngaphezu kweyure, kufuneka ukuba inxalenye encinci ithathwe ngexesha layo.
- Ngeentsuku zokuphumla . Ngoku kuyafaneleka ukuba usebenzise indlela yokusebenzisa i-BCAA kwiifomsile, phakathi kweeseshoni. Ngeentsuku zokuphumla kukho ukwanda kwimizimba yesisundu, kwaye kusasa iinkqubo ze-catabolic zenziwa. Yingakho kunconywa ukuba uqale usuku lwakho nge-0.5-1 yokuncedisa.
I dose ye-BCAA kwiifomsile
Inani le-amino acid efunekayo lixhomekeke kubukhulu boqeqesho. Ukuba umntu akabandakanyekanga kwimidlalo yezemidlalo, umyinge u-5-10 g phambi nangemva kweseshoni. Ngeentsuku zokuphumla ubungakanani buso bungabonakali. Ukuba umntu usebenza ngokusemthethweni, ngoko umlinganiselo we-BCAA ngexesha unokufikelela kwi-14 g.
Inani leefomsile lixhomekeke kwisixa se- amino acid equlethwe kuyo. Ukubala, ungasebenzisa ifomula elula i-1 kg yesisindo somzimba kufuneka ibhale i-0.37 g ye-amino acid. Ukwandisa isisindo ngeli xabiso, umphumo kufuneka uhlulwe kwi-dose eboniswe kwiphakheji, eya kukuvumela ukuba ufumane inamba efunekayo yamacwecwe.