Nzira yekutora BCAA sei muupfu?

Ngatitangei nepurogiramu yezvidzidzo uye tione kuti chii BCAA. Chirwere ichi, icho chichazokurukurwa - mimwe mitambo yemutambo, iyo inonetsa yekukosha kweamino acid. Inowanikwa mumvura yakachena, uyewo mahwendefa, capsules uye powder. Tichakurukura chisarudzo icho BCAA ipfu, asi kutanga tichawana kuumbwa kwegadziriro iyi.

Kemikari yakagadzirwa BCAA

Kuumbwa kwechirwere ichi kunosanganisira amino acids inotevera:

1. Leucine . Iyi amino acid inonyatsozivikanwa kune avo vanobatanidzwa muhutano, uyewo kuvaka muviri. Anoshingaira kubatanidzwa mukuchengetedza mishonga inosuruvara mukushanda mumamiriro ezvinhu uye inobatsira pakuvaka kwechitsva. Nekubatsira kwayo, chipingamupinyi chinoiswa panzvimbo yekudzivirira kuparadzwa kwemapurotini mumuviri, izvo zvinovandudza hutano hwemisumbu inoumbwa. Muviri hapana maitiro ekugadzirwa kweLeucine, saka muupenyu hwezuva nezuva inogona kuwanikwa chete nekudya zvinhu zvinowanikwa mumamino acid. Pakati pavo: hove, nyama yezvokudya uye nyama yenyuchi, huku uye hutende, pamwe chete nemichero yemukaka nemukaka.
2. Valine anobatsira kudzorera muviri mushure mekudzidziswa, pamwe chete nekushanda kwakasimba. Nekubatsira kwaro kunogona kuvandudza kuwirirana kwekufamba, kunowedzera kasi yekuita. Anoshingaira kubatanidzwa mune metabolism, kunyanya, mapuroteni, uye anoronga kudya kwe nitrogen mumuviri. Valine inogona kuwanika mazai ehoku, nyuchi, chicken fillet uye salmon uye walnuts.
3. Isoleucine inobatsira kuzadza muviri nemasimba uye simba, uyewo inobatsira kuwedzera musimba mashoma. Inosimbisa kutenderera kweropa pamusana pekuwedzerwa kwaro kweokisijeni, iyo inovandudza hutano hwe hemoglobin, inotarisa kuwanda kweshuga muropa. Mukuvapo kwe isoleucine, mutumbi, mushure mekukurumidza kuedza muviri, unodzoserwa nokukurumidza sezvinobvira. Zvinyorwa zveiamino acid ndehove, chezi, mazai, mazai ehuku uye turkeys.

Ndezvipi zviri nyore nokuda kweBAAA muupfu?

Nzira imwe neimwe yeBBCAA inobatsira:

• iyo mishonga mu mahwendefa kana ma-capsules ane nguva refu kwenguva refu: iyo inoshanda pamuviri inotanga maminitsi makumi maviri nemashanu mushure mekutonga;
• mvura nemafuta ekugadzirira zvinotanga basa ravo pakarepo mushure mekutonga.

Mutemo wekugamuchira

Kuita kuti zvakaoma zvibudirire, unoda kuziva kuti ungatora sei BCAA muhupfu. Mutemo wekutora mushonga unoenderana nekukurumidza kwekupindira kwawo mumuviri uye kubudirira kwechiitiko chacho. Pakati pese, semakaratidziro anoratidza, tora panguva dzakasiyana-siyana: mangwanani kana masikati, pamwe nepamusana pekudzidziswa, panguva kana shure kwekupedzisira kwemakirasi.

1. Vakawanda vanodavira kuti nguva yakanakisisa yekutora mishonga iri mangwanani, sezvo kutora BCAA muupfu mushure mekusimudza kunoreva kuderedza chiyero che cortisol uye kuve nekuchengetedza nekugadzikana kwematumbo.
2. Iwe unogona kushandisa BCAA uye zuva rose, asi pane chikamu ichi kune mhinduro dzakasiyana-siyana: vamwe vanodavira kuti mutemo wakadaro unogamuchirwa, vamwe vanodavira kuti pane mitemo yekushandisa BCAA powder. Uye ivo vanoti kushandiswa kwehupfu pamasikati hazvizogoni kukwana zvakakwana nekuda kwekuti chimwe chikafu chinotsigira amino acid level inopinda mumuviri. Ndicho chikonzero kutora mushonga uyu zuva rose, sevatendi vakawanda-hapana chikonzero.
3. Kana uri wekunwa BCAA muhuputi usati watanga kuita basa, unoda kusarudza nemudzidzisi. Mukuwedzera, zvichabva pane kana pakanga pane chikafu vasati vashanda muviri: kana zvisingaiti, shandisa zvinodhaka zvakakodzera zvakakodzera.
4. Zvakanaka sei kunwa BCAA muupfu munguva yekudzidzisa? Kuita izvi, kuderedza chikamu mu 200 ml yemvura: izvi zvinobvumira muviri kupa simba kwenguva yekudzidziswa.