BCAA (yochokera ku Chingerezi - nthambi yomangidwa amino acid) ndi mankhwala opatsa thanzi omwe amakhala ndi ma amino acid atatu ofunikira: leucine, isoleucine ndi valine. Izi amino acid zimatchedwa zosasinthika chifukwa thupi silingathe kuzipanga zokha, zimangobwera kuchokera kunja. Mosiyana ndi ma amino acid ena, amino acid ofunikira amathandizidwa ndi minofu yathu.
Kodi ma BCAAs ndi ati?
Tiyeni tiwone ma BCAA ndi zomwe amapangira. Utatu uwu wa amino acid umagwira gawo lofunikira pakuchita kwakuthupi kwa anthu.
Tiyeni tiwone udindo wawo ndi ntchito zawo patebulo:
| Ntchito | Mafotokozedwe amtundu |
| Limbikitsani kaphatikizidwe ka mapuloteni | Ma BCAA amakulitsa kupanga insulin, potero kumathandizira kuthamanga kwa amino acid m'magazi. |
| Amachepetsa njira zopangira thupi | Chifukwa chotulutsa leucine m'magazi, kupangika kwa mahomoni opsinjika a cortisol, omwe amathandizira kuwononga minofu ya minofu, amachepetsa. Izi ndi zomwe zimayendetsa ma BCAAs nthawi komanso masewera olimbitsa thupi. |
| Imathandizira kupulumuka kwa minofu ndikukula | Ma BCAA amapanga pafupifupi gawo limodzi mwa magawo atatu amino acid omwe amapezeka m'minyewa yathu. Pobwezeretsanso kupezeka kwa ma amino acid awa, wothamangayo amalimbitsa thupi kuti lipezenso msanga. |
| Imalimbikitsa kuyaka mafuta | Kutenga BCAAs kumakhudza kupanga leptin, hormone yomwe imayendetsa kagayidwe kake. Leucine imathandizira kuti chikazi chake chiwonjezeke. Chifukwa cha izi, thupi limayamba kugwiritsa ntchito ma calories ambiri pothyola maselo amafuta. |
| Itha kugwiritsidwa ntchito ndi thupi ngati gwero lamagetsi | Kuti muchite bwino, thupi limafunikira glycogen ndi amino acid. Masitolo a glycogen akatayika (mwachitsanzo, panthawi yazakudya zochepa), thupi limagwiritsa ntchito amino acid ngati mphamvu. Ngati alibe ma amino acid aulere, amawachotsa ku minofu yanu. Pofuna kupewa izi, tikulimbikitsidwa kuti tidye BCAAs nthawi yomweyo asanaphunzitsidwe. |
Kudya kwa BCAA ndikofunikira kwambiri monga chowonjezera pamasewera panthawi yakudya komanso kuwonda. Pakadali pano, thupi lili ndi zida zochepa zochira, ndipo ma BCAAs amathandizira kuthana ndi kupsinjika. Kuphatikiza apo, kutayika kwa minofu ya minofu kumachepetsedwa.
Pochita masewera olimbitsa thupi, othamanga ambiri alibe mankhwalawa. Ngati muli ndi mapuloteni okwanira ochokera kuzinthu zosiyanasiyana pazakudya zanu, palibe chifukwa cha ma BCAAs. Ma amino acid atatuwa amakhala ochuluka kwambiri mu nkhuku, nsomba ndi ng'ombe, komanso zinthu zina zamasewera. Nayi chidziwitso chatsatanetsatane chazakudya zomanga minofu.
Kodi zowonjezera zowonjezera zimakhala ndi chiyani?
Gawo la leucine, isoleucine ndi valine mu chowonjezera china ndi chosiyana: 2: 1: 1, 4: 1: 1, 8: 1: 1, 16: 1: 1, etc. Gawo lalikulu la BCAAs ndi leucine. Kufunika kwake kumakhala kopitilira muyeso, popeza panthawi yamaphunziro, nkhokwe zake zimatha. Ndi leucine yomwe imayambitsa anti-catabolic, anabolic ndi mphamvu. Kafukufuku amatsimikiziranso kuti leucine imathandizira kuti minofu ikule mwachangu komanso makutidwe ndi mafuta.
Chifukwa chiyani ma amino acid ena awiri amafunikira?
Isoleucine imayambitsa mapuloteni m'thupi. Komanso, kudya isoleucine mu chakudya kumachepetsa kuchuluka kwa magazi m'magazi komanso kupanga serotonin.
Valine ndiyofunikira pamitsempha yapakati komanso yoyenda yokha. Kukhalapo kwake ndikofunikira makamaka pakuphunzitsidwa mwakhama. Valine ndiyofunikanso pakugwira ntchito mozindikira ndipo imakhala ndi mankhwala opatsirana pogonana.
Ma BCAA amapezeka m'njira zosiyanasiyana: mapiritsi, makapisozi, ufa, ndi madzi. Kutulutsidwa sikumakhudza magwiridwe antchito; ndi nkhani yosavuta komanso zokonda zanu. Anthu ambiri okayikira amakhulupirira kuti maubwino otenga ma BCAA ndi ofanana ndi a placebo. Koma sizili choncho. Phindu la ma BCAAs limatsimikiziridwa osati kokha ndi ndemanga kuchokera kwa ogula enieni, othamanga komanso akatswiri olimba, komanso ndi kafukufuku wambiri wopangidwa kuchipatala. Tiyeni tipereke ndemanga.
A. Mero "Leucine supplementation ndi maphunziro owonjezera":
"Kuphatikiza kwa BCAA amino acid (76% leucine) pakudya kwamapuloteni tsiku lililonse kwadzetsa kuwonjezeka kwa minofu yowonda ndi mphamvu mwa othamanga, komanso kuchepa kwa kuwonongeka kwa minofu ndikuchepa kwamafuta amthupi."
Yoshiaru Shimomura:
"Zomwe zatsimikizirazo zimatsimikizira kuti mafuta acids amatha kukhala oyang'anira kagayidwe ka BCAA, ndikuti thupi limafunikira kwambiri ma amino acid awa mukamachita masewera olimbitsa thupi. Kuwonjezeka kwama BCAAs maphunziro asanachitike komanso atatha kumabweretsa kuchepa kwa kuwonongeka kwa minofu ndikuwonjezeka kwa mapuloteni amtundu wa minofu.
© Alexandr Mitiuc - stock.adobe.com
Momwe mungayang'anire kuchuluka kwa ma BCAAs
Msika wampikisano wampikisano wampikisano, opanga ambiri kapena omwe amagawa dala amanyoza mtundu wazogulitsa kuti achepetse mtengo wazopanga ndikuwonjezera phindu.
Njira yoyenera ndikusankha malonda kuchokera kuzinthu zachilendo zakunja. Lolani kuti ziwononge 10-15% kuposa mnzake wapakhomo, koma mudzadziwa kuti mwawononga ndalama zanu pazinthu zowona, pokhapokha mutakhala wabodza. Tsoka ilo, mtundu wa opanga ambiri apakhomo ndi wopunduka. Amagwiritsa ntchito zopangira zotsika mtengo, pamakhala zosafunika pazogulitsazo, ndipo kapangidwe kake ndi mphamvu yake sizigwirizana ndi zomwe zanenedwa phukusili.
Ma BCAA abwino ayenera kukhala ndi izi:
- kulawa pang'ono;
- ikasungunuka, choyera choyera chimatsalira kumunsi kwa chogwedeza;
- malinga ndi kusasinthasintha kwa ma BCAAs, iwo ndi ufa wosweka, china pakati pa ufa ndi shuga wothira;
Komanso mverani chizindikirocho komanso kulimba kwa kotheka. Mukawona kuti chizindikirocho ndi chokhotakhota kapena sichimata kwathunthu, kapena mukawona kuti kulimba kwa chitini kwasweka, musagule mankhwalawa. Pali mwayi wa 99% muli ndi chinyengo chotsika kwambiri. Chizindikirocho chiyeneranso kukhala ndi chizindikiro chotsatira miyezo ya GMP.
Ndi ma BCAA ati omwe mungasankhe
Aliyense wodzilemekeza wopanga masewera olimbitsa thupi amapereka ma BCAAs pamzera wawo. Komabe, pazifukwa zosiyanasiyana, zinthu zina sizimafika pamsika, pomwe zina, m'malo mwake, zimafunikira kwambiri. Kutengera ndi kuwerengera kwa malo ogulitsira zakudya zazikulu kwambiri pa intaneti, tazindikira ma BCAAs odziwika bwino pamalo olimbitsa thupi.
Mwa iwo:
- Xtend BCAAs ochokera ku SciVation. Ubwino waukulu wa malonda ndi mitundu ya zokonda. Orange, buluu, nkhonya ya zipatso, mphesa, apulo wobiriwira, mandimu-mandimu, mango, chinanazi, sitiroberi-kiwi, mango wa sitiroberi, chivwende - monga mukuwonera, pali BCAA pachilichonse. Kutumikira kulikonse kumakhala ndi 7 g ya BCAAs mu 2: 1: 1 ratio ndi 0 calories. Kuphatikiza apo, mankhwalawa amakhala ndi ma electrolyte osakanikirana kuti athandize kukhalabe ndi mchere wamadzi nthawi yamaphunziro.
- AMINOx ochokera ku BSN. Izi zili ndi chinthu chimodzi chosangalatsa - chimayamba kuchita thovu mutasakaniza. Zimapezeka ngati mandimu, zakudya zokha komanso zathanzi. Anthu ena amakonda izo, ena satero. Zikuchokera lili citrulline, amene bwino magazi mu minofu. Chokhacho chokha ndicho kuchuluka kwa utoto.
- BCAA 5000 Powder kuchokera ku Optimum Nutrition. Awa ndi amodzi mwa ma BCAA opangidwa ndi ufa omwe amapezeka osasangalatsa. Inde, kukoma kwa mankhwalawa ndi kwachindunji, koma mukudziwa motsimikiza kuti mudagula ma amino acid atatu omwe mukufuna osati china chilichonse. Mutha kupeza kusiyanasiyana: nkhonya yazipatso ndi lalanje.
Zachidziwikire, mndandanda sukutha pamenepo. Pali opanga ambiri omwe amapanga zinthu zabwino, koma ma BCAA awo sanapezebe kutchuka koteroko pamsika.
Timalimbikitsanso kuti tisamalire kuchuluka kwathu kwa BCAA - chiwonetsero cha zopangidwa zotchuka kwambiri.
BCAAs mu makapisozi ndi mapiritsi
Kusiyanitsa pakati pa mapiritsi a BCAA ndi mitundu ina kuli m'mapangidwe ake. Pali zinthu zitatu zokha pazogulitsa izi: leucine, isoleucine ndi valine. Palibe zonunkhiritsa, zotsekemera, zokometsera, anti-caking agents ndi zina zopangira. Katunduyu ndiwofunikira makamaka kwa omanga thupi pokonzekera mpikisano, chifukwa zinthu zina zowonjezera zimasunga madzi pansi pa khungu. Makapisozi ndi mapiritsi ndi abwino kunyamula nanu, satenga malo ambiri.
Chokhumudwitsa ndichakuti mutamwa mapiritsiwo, kulawa kowawa kosasangalatsa kumatha kuoneka pakamwa. Pofuna kupewa izi, muyenera kumwa BCAA ndi madzi ambiri.
Malinga ndi malo ogulitsira pa intaneti, ma BCAA otsatirawa mu makapisozi ndi mapiritsi ndiotchuka kwambiri:
Ma BCAAs amadzimadzi
Mtundu wina wa BCAA umakhala wamadzi. Ndimalo osungira m'madzi. Zakumwa zokonzekera zakumwa ndizogulitsanso. Ndibwino kuti mugule ngati mungayende ulendo wautali. Ndikokwanira kuponyera mabotolo angapowo m'chipindacho kapena thumba laulendo ndikumwa pang'ono, osadandaula za katemera. Poterepa, simuyenera kutenga chogwedeza, botolo la madzi oyera, BCAA imatha yokha ndikupatula nthawi yogwedeza.
Ma BCAAs okhudzidwa ndi njira yotulutsira yotsutsana. Nthawi zambiri amakhala okoma kwambiri komanso olemera, ndipo kunyamula botolo lamaganizidwe m'thumba lanu lochitira masewera olimbitsa thupi ndichisangalalo chodabwitsa. Imatha kutuluka kapena kung'ambika nthawi iliyonse. Fomuyi ili m'malo osavomerezeka pamsika, chifukwa kufunikira kwake ndikotsika kwambiri.
Amakhulupirira kuti kuchuluka kwa BCAA kumakhala ndi mayendedwe achangu kwambiri, koma mchitidwewu sichingatsimikizidwe kapena kutsutsidwa.
Mwa zakumwa zopangidwa kale ndi BCAAs, akatswiri akuti:
BCAA ufa
Mafuta a BCAA ndiwo omwe amamasulidwa kwambiri amino acid. Mitundu yambiri imapanga zinthu zabwino kwambiri komanso zokoma zomwe ndizabwino kumwa mukamaphunzira.
Njira yayikulu yosankha ndi kukoma: kwa opanga ambiri imapereka mankhwala ochulukirapo, kwa ena ndi ofanana ndi achilengedwe. Koma sikofunikira konse kuti ma BCAA "opanda pake" azikhala oyipa komanso opangidwa mwaluso.
Kwa makampani ambiri, ma BCAAs mu ufa amakhala ngati khadi yakuyendera, ndiye kuti ogula amaweruza ngati zopangidwa ndi mtunduwu ndizoyenera iye kapena ayi. Kugulitsa kwina ndi phindu zimadalira izi. Pazifukwa izi, ndikofunikira kwambiri kuti mitundu yatsopano ipange ma BCAAs okoma omwe aliyense azikonda. Opanga omwe ali ndi dzina kale, kasitomala wambiri komanso kudalira kwa wogula safunikira kupanga zowonjezera zomwe ndizoyenera kulawa - chinthu chachikulu ndikuwona luso ndi magwiridwe antchito azinthu zikuluzikulu.
Ma BCAA a ufa otsatirawa ndi omwe amafunikira kwambiri pamsika:
- Xtend BCAAs ochokera ku SciVation. Kuphatikiza pa kulawa, mankhwalawa ndiwodziwika chifukwa chakupezeka kwa glutamine. Amino acid amagwiritsidwa ntchito m'ma BCAAs ambiri. Glutamine ndi chida champhamvu chothandizira chitetezo cha mthupi, kugwiritsa ntchito kwake kumachepetsa chiopsezo cha chimfine nthawi yogwa komanso yozizira.
- AMINOx ochokera ku BSN. Ngakhale kulawa kosangalatsa komanso mawonekedwe amino acid, anthu ambiri sakonda mankhwalawa chifukwa chakupezeka kwa sucralose. Malinga ndi malipoti osatsimikizika, zotsekemera izi zimayambitsa zovuta, zimachepetsa chitetezo chamthupi komanso zimathandizira kumatenda am'mimba. Komabe, kunalibe zodandaula zaboma kuchokera kwa omwe amagula AMINOx pankhaniyi.
- Mafuta Amkati ochokera ku SAN. Kuphatikiza pa amino acid, mankhwalawa ali ndi potaziyamu, calcium, niacin, vitamini B6 ndi phosphorous - micronutrients yofunikira pakukhala ndi moyo komanso chitetezo chokwanira. Mulinso arginine ndi beta-alanine - zigawo zikuluzikulu zomwe zimapangitsa kuti thupi lizichita bwino. Ngakhale zabwino za malonda ake, sikuti onse ogula amakonda kukoma kwake kwa lalanje.
Mapeto
Ngati sitolo yanu yazakudya ilibe chilichonse chofotokozedwa munkhani yathu, tsatirani malangizowa posankha BCAAs:
- Wopanga. Ndikofunika kwambiri. Sankhani zopangidwa kuchokera ku mtundu wokhazikika wakunja. Ngati simukumana ndi zabodza, ndiye kuti BCAA idzakhala yabwino.
- Fomu yotulutsidwa. BCAAs amakonda kwambiri kapisozi kapena mawonekedwe a ufa. Ngati mukuopa kuti musaganize ndi kukoma, sankhani makapisozi a BCAA, simungalakwitse. Zakumwa zakumwa zakumwa za BCAA ndichisankho chabwino; kugula nthawi zonse kumakhala kopanda phindu.
- Kapangidwe. Ma BCAAs nthawi zambiri amakhala ndi zowonjezera zowonjezera: glutamine, taurine, caffeine, mavitamini, ma amino acid ena, ndi zina zambiri. Musanagule, ganizirani za chifukwa chiyani micronutrient iyi kapena imodzi imaphatikizidwa muzogulitsa zanu: kuti mupindule kapena kuchepetsa mtengo wazogulitsazo ndikupeza phindu lina?
- Kuchuluka kwa chakudya ndi zopatsa mphamvu pakatumikira. Ngati ma BCAA anu ali ndi magalamu opitilira imodzi azakudya zonse, izi sizoyenera. Palibe chifukwa cholipira ndalama zotere kwa shuga wamba kapena chakudya chofanana.
