BCAA ndizowonjezera zakudya zomwe zimakhala ndi amino acid. Izi sizimapangidwa mwachilengedwe - zimangolowa mthupi lokha ndi zomanga thupi.
Posachedwa, akatswiri akuchulukirachulukira za kusachita bwino kwa kudya mosiyana kwa amino acid. Amathandizira malingaliro awo podziwa kuti kudya chidutswa chapamwamba kwambiri kumakhala kotchipa komanso chopatsa thanzi, ndipo palinso mapuloteni ambiri kumeneko. Kusiyana kokha ndikuti pakadali pano, amino acid amalowa m'thupi mphindi zochepa pambuyo poti atenge BCAA. Tiyeni tiwone ngati izi zilidi choncho, maubwino ake, maubwino ake ndi kuwonongeka komwe kungachitike ndi BCAA.
BCAA - kapangidwe ndi katundu
Ma BCAA amapangidwa ndimakina atatu amino acid. Awa ndi mankhwala ofunikira omwe amangolowa kunja, chifukwa sanapangidwe mwachilengedwe.
Leucine
Amino acid wofunikayu adapezeka mwangozi, wopezeka mu tchizi thumba. Poyamba anafotokozedwa ndi asayansi Laurent ndi Gerard. Mu mankhwala, amagwiritsidwa ntchito pochiza matenda a chiwindi, kuchepa magazi. Zina mwazinthu zofunikira ndi izi:
- mapuloteni kaphatikizidwe mu minofu ndi chiwindi;
- kuimika kwamasamba a serotonin, chifukwa chomwe wothamanga samatopa kwambiri;
- kutsitsa magazi m'magazi ndikulimbikitsa kutulutsa kwa mahomoni okula m'thupi.
Kuphatikiza apo, leucine ikasweka, b-hydroxy-b-methylglutaric acid imapangidwa, yofanana ndi kapangidwe ka cholesterol ndi mahomoni a anabolic. Chifukwa chake, imathandizira kupanga mapangidwe a androgens.
Chofunikira cha tsiku ndi tsiku cha amino acid mu achikulire ndi 31 mg pa 1 kg ya kulemera kwa thupi.
Isoleucine
Amino acid osasinthika omwe amatenga mphamvu yamagetsi. Munthu wamba amafunikira 1.5-2 g ya isoleucine patsiku, koma kwa othamanga, zosowazo ndizokwera kwambiri. Pali zambiri za amino acid mu nyama ndi mtedza. Ichi ndichifukwa chake BCAA ikhoza kusinthidwa ndi izi. Vuto lokhalo ndiloti simungadye mtedza wambiri, chifukwa ali ndi ma calories ambiri. Ndipo nyama zambiri zimakhala zovuta kukumba. Monga leucine, amino acid iyi imathandizira kutulutsa mahomoni ndikulimbitsa chitetezo chamthupi.
Kulandila kwake kuyenera kuchitidwa malinga ndi malamulo onse. Kupanda kutero, mutha kuyambitsa zotsatirazi zosafunika:
- kuchepa kwa minofu;
- kutsitsa kuchuluka kwa shuga m'magazi;
- kuchuluka kugona ndi ulesi.
Valine
Valine amatenga gawo lofunikira pakuwonjezera kwa BCAA - chophatikizachi ndichofunikira kwambiri pakukula kwa minofu ndi kaphatikizidwe. Chifukwa cha kuyesa kwa mbewa, zidatsimikiziridwa kuti kuwonjezera kwa amino acid kumapangitsa kuti thupi lizilimbana ndi kupsinjika (kumateteza kusintha kwa kutentha ndi kupweteka). Monga leucine, valine amakhala gwero la mphamvu zowonjezera minofu, amakhalabe ndi serotonin yambiri, zomwe zimapangitsa kuti wothamangayo asatope ataphunzitsidwa.
Valine, monga ma amino acid ena owonjezera, amapezeka m'matumbo, nyama, ndi mtedza.
Zofunika! BCAA ndi L-carnitine supplementation sayenera kuphatikizidwa. Amino acid amatha kuchepetsa mayamwidwe omaliza.
Maganizo olakwika okhudza zovuta
Pali nthano zambiri kuzungulira BCAA. Zomwe zimafala kwambiri ndi izi:
- "BCAA ndi mankhwala owopsa" ayi. Zinthu zamagulu zomwe zimapanga mapuloteni zimapezeka muzinthu zachilengedwe zokha. Ku BCAA ali mawonekedwe okhazikika. Koma izi sizipanga masewera azakudya zamankhwala.
- "BCAA imayambitsa kuwonongeka kosatheka kwa m'mimba, kumayambitsa zilonda zam'mimba" - monga momwe maphunziro azachipatala amatsimikizira, ngakhale mutapitirira muyeso watsiku ndi tsiku, kuledzera sikungachitike. Chowonjezeracho chitha kuvulaza impso ngati chodyedwa kwa nthawi yayitali kuposa mtengo wa tsiku ndi nthawi 10-15.
- "Chowonjezera chakudya chimayambitsa kukanika kwa kugonana" ndi mawu osagwirizana ndi maphunziro aliwonse azachipatala. Mwachidziwikire, nthano iyi idachokera pachidziwitso chowawa ndi zowonjezera masewera kutengera mahomoni. Ndi zowonjezera mavitamini zomwe zimayambitsa mavuto a potency.
Zotsatira zoyipa
Zovuta zimachitika chifukwa chogwiritsa ntchito molakwika chowonjezera pamasewera. BCAA imatha kuyambitsa mavuto am'miyendo, kutentha pa chifuwa, ndi chopondapo. Izi zimachitika pamene mankhwala amatengedwa m'mimba yopanda kanthu.
Ma amino acid amathandizira kugwira ntchito yam'mimba, madzi am'mimba amayamba kupanga zochulukirapo (mwanjira ina, thirakiti la m'mimba limagwira ntchito mokwanira). Chifukwa cha izi, zotsatira zoyipa zimachitika.
Nthawi zonse, zoyipa zimaphatikizapo kupindika kwa minyewa ndi misozi, kufooka kwa mafupa. BCAA imakulitsa kupirira, imathandizira kukula kwa minofu. Chifukwa cha ichi, anthu omwe amachita nawo masewera olimbitsa thupi ndi masewera ena amapitilira kwambiri zochitika zovomerezeka zolimbitsa thupi. Ndipo izi, zimadzaza ndi kuvulala. Kuti chowonjezeracho chikhale chopindulitsa, chikuyenera kutengedwa mwanzeru.
Zabwino
Zotsatira zabwino za BCAA zimawerengedwa bwino ndikuwonetsedwa ndikufufuza. Thupi likasowa amino acid, kukula kwa minofu kumasiya. Kwa munthu yemwe akutsogolera moyo woyezedwa, pali zinthu zokwanira. Koma kwa othamanga, makamaka masewera olimba, sikokwanira.
Ndikulimbikira kwambiri, kuchuluka kwa ma amino acid amthupi m'thupi kumachepa (makamaka leucine). Kuti athetse tsambalo, njira zamagetsi zomwe zimawononga mapuloteni amtundu zimatsegulidwa. Izi sizichitika mukamamwa masewera olimbitsa thupi.
Zowonjezera za BCAA ndizopangira mphamvu. Mankhwala a leucine amapanga ATP yambiri kuposa shuga mumtundu womwewo. Ma BCAA amaphimba kumwa kwambiri glutamine panthawi yochita masewera olimbitsa thupi. Izi zimagwira gawo lofunikira pakukula kwa minofu, kuwongolera mapuloteni, ndikuwonjezera kuchuluka kwa mahomoni okula.
BCAA imathandiza osati kumanga minofu, komanso imalimbikitsa kuwonda. Chowonjezeracho chimasinthitsa kaphatikizidwe ka leptin. Ndi chinthu chomwe chimayang'anira kudya, kumwa komanso kusungira mafuta.
Leucine amakhutitsa thupi ndi michere, yomwe imachepetsa njala. Kuchita masewera olimbitsa thupi nthawi zonse kumatentha mafuta ndi mafuta - munthu amachepetsa thupi.
Zotsutsana
Ngakhale kuti BCAA imakhala ndi ma amino acid ofunikira m'thupi, sikuti aliyense akhoza kutenga chowonjezera.
Zowonjezera zikutsutsana pamilandu yotsatirayi:
- matenda am'mimba;
- matenda ashuga;
- kusokonezeka kwa ntchito m'mimba thirakiti: gastritis, zilonda zam'mimba, hyperacidity;
- matenda oopsa a ndulu, mtima, impso ndi chiwindi.
Ngati munthu ali ndi thanzi labwino, palibe zotsutsana, BCAA singawononge thupi ngati malangizo ake ogwiritsira ntchito amatsatiridwa.
Sitikulimbikitsidwa kuti mutenge zowonjezerazo popanda kufunsa katswiri: kusalolera kwamunthu pazinthu ndizotheka.
Pankhani ya thupi lawo siligwirizana, oyimilira amayimitsidwa nthawi yomweyo.
Zotsatira
Ngakhale pali zinthu zingapo zabwino za BCAA, kutchuka kwa chowonjezera ichi kwachepa m'zaka zaposachedwa, zomwe zimakhudzana ndi kuchepa kwa magwiritsidwe ake. Monga tafotokozera kumayambiriro kwa nkhaniyi, kudya mwachizolowezi kumakhala kotchipa kwambiri kuposa kugwiritsa ntchito zowonjezera mtengo. Ochita masewera olimbitsa thupi amamwa ma amino acid nthawi zonse, popeza othandizira amawapatsa kwaulere. Mtengo wa BCAA ndiwokwera: 300 g itenga 700 rubles. Ndipo kutengera wopanga ndi voliyumu, mtengo wa kulongedza umafika ma ruble 5,000 ndi zina zambiri.
