BCAA - nokuti chii? Dzidza kuti BCAA (BTSAA)

Chii bcaa, nei pane puroteni, zvinokosha kunwa gainer? Mibvunzo yakadaro unogona kubvunza murairidzi wako kana ichangopfuura iwe akasaina kumusoro kuti yokurovedza muviri uye vakati nyanzvi magadzirirwo, vakasarudza kudzidza kuvaka tsandanyama nokukurumidza. kufarira Izvi zvine musoro chaizvo - sei peretruzhdaetsya mumba, kana unogona kunwa "zvemashiripiti piritsi" uye akafanana Hercules? We Bet kuti zvimwe murairidzi yako vanoti kushandisa yokuvirisa akadaro anodiwa, uye kunyange kunoita kuti kutenga chimwe chinhu. Izvi hazvishamisi - the mari dzevashandi gym nzvimbo hakubvi zvakawanda kubva purogiramu nemakasitoma, asi zvakananga rokutengesa mitambo pharmacology. Asi sei zvinhu zvechokwadi vane kudiwa negashiro amino acids kana mapuroteni chinozunungusa?

Supplements uye nemitambo kudya

Usati mukakumbira murairidzi kana uchifanira kudya mapuroteni, creatine kana optimum bcaa, saka nevakawanda nhasi, Pafunge.

Mukusimbisa muviri nehove shure kumazuva magamba Greece yekare uye Roma. Achilles, Hercules, vamwari yeOlympic pantheon of Mythology, uye vanhuwo vaGiriki uye vaRoma vaiva muviri zvikuru, pasina kushandisa chero zvokuwedzera wenyu dzose kudya. pakuonekwa akanga vakaumbwa ne kugara kudzidzisa - kurwa uye vachigadzirira pavo. Zvechokwadi, kukura ari Spartans havana kubvunza pamusoro bcaa, nei kuzvishandisa, asi chete aishanda paari.

Chii nharo zvose izvi? Kutaura zvazviri, kuwana muviri yakanakiswa dzinongoitika kuratidzwa tsandanyama here kuti munhu wose. Sports pharmacology - ndiko bhizimisi kazhinji anopa mafeni ose mukusimbisa muviri isingakuvadzi kurapa kunonyaradza pfungwa. zvinodhaka All anogona kutsiva zvatinosiita muviri (hatisi kutaura chokwadi, pamusoro steroids).

Amino acids - chii

Kana uri kuziva kuziva zvinoreva izwi «bcaa», chii zvinodhaka ichi uye kuti achapa muviri wako, mutendeukire kuna physiology.

Hatidi anowanzoita kuvapo uye kukudziridza pasina nezuva kubvuma kuti muviri wedu mapurotini. Part of chikonzero chiri chokuti mapuroteni ane amino acids. Zvinofanira kucherechedzwa kuti amino acids ane vose mapuroteni vari mhuka mavambo (nyama, shiri, hove, nomukaka zvigadzirwa) uye miriwo (bhinzi uye zviyo).

Nyanzvi dzinoti amino acids anopfuura mazana maviri, uye ava, makumi maviri amino acids zvinokosha chaizvo kuti muviri utano.

Essential uye zvisingakoshi amino acids

Vazhinji zvinokosha amino acids muviri anogona synthesize yavo amino acids nemamwe marudzi (vava kuchinjaniswa), asi pane pfumbamwe amino acids kuti muviri havagoni kubereka hwavo. Kuti vavabatsire, tinofanira kugara kudya zvokudya zvine pavo. Chii nzara nhengo iri pfumbamwe zvinokosha amino acids? Zuva nezuva tinofanira kudya 10 kusvika 15 magiramu pamusoro amino acids, kureva, unoparadza zvokudya kupfuura 70 magiramu mapuroteni, isu kufukidza huripo zvinodiwa kuti utano nokushanda kwenhengo dzomuviri.

Asi ichi ndicho zvinoitika chipimo chemushonga nokuda avhareji munhu. Kunze kwaizvozvo, ndiani ari mubasa simba mumitambo, vanofanira kudya ose zuva, mapuroteni kaviri (140 magiramu) kufukidza muviri kudiwa amino acids.

bcaa: chii uye sei chinofanira kuva?

BCAAs (BTSAA) - mubatanidzwa ose matatu mhando zvinokosha amino acids. Izvi zvinosanganisira valine, isoleucine uye leucine. Zvakadini Unofanira kunwa zuva BTSAA? Kana totaura vanhurume vakuru, ane uremu anenge 80 makirogiramu, ipapo anofanira 7 magiramu pamusoro amino acids. Pasina BTSAA Kugadzirwa nhengo iri braked, zvose kwemasayendisiti vari akamiswa kusanganisira muviri anogona panoda uye kugadziriswa. BTSAA - chinhu chinokosha chigadzirwa vose, asi tinodirei kutora mapiritsi kundoitora?

Ndinogona kuwana BCAAs zvokudya?

Kana simba nerubatsiro zvirimowo mu bcaa zvigadzirwa, chii chinodiwa ikoko kununura amino asidhi mumuviri? Ngationei!

Chicken - 300 magiramu rimwe zuva zvakakwana kufukidza nezuva ndozvakajairwa iri lysine, tryptophan, histidine, phenylalanine, uye BCAAs.

Beans, bhinzi, pizi - akapfuma valine, tryptophan, threonine, methionine. magiramu 150 pazuva kwaizova zvakakwana kuti pave amino asidhi mitemo.

Cottage chizi - ane tryptophan, lysine, arginine, valine, phenylalanine.

Egg - yaizivikanwa kwatiri chigadzirwa zvakakwana digestible, akapfuma BCAAs, methionine uye phenylalanine.

Fish - isoleucine, lysine uye phenylalanine huri chigadzirwa ichi akawanda.

Groats - Buckwheat, mapfunde, oats, muri manyuko isoleucine, valine, histidine, leucine.

Nuts - asi kuti ane kunzwisisa mapuroteni yeimwe, nzungu zvinogarawo akapfuma histidine, isoleucine, threonine, lysine.

Kureva kushandiswa BCAAs mu zvokuwedzera

Kana zvinokosha uye yakanaka bcaa inowanikwa chikafu, nei kushandisa yokuvirisa?

Sezvo Vanoti Vagadziri yemitambo zvokudya uye zvinodhaka, avo acids amino kuti huri zvokudya, vane kusagadzikana chimiro. Izvi zvinoreva kuti amino acids hadzina wakafananidzwa kwaro yakachena chimiro, uye pamberi kunogona sei kuumba yeimwe itsva. Somugumisiro, zviri zvinovaka muviri hakusi kugara. Kuti tidzivise kurasikirwa amino acids, vatambi vanogona kushandisa Mishonga zvokuwedzera, izvo chokuita amino asidhi zvivako (ine kusvika 18 mhando amino acids) yaiwana amino asidhi (chinamatidzwa ine chimwe chete amino acid) kana BCAAs (sezvo aunotoziva, ane zvose zvitatu mhando amino acids).

Chii mugumisiro BCAAs pamusoro tsandanyama kukura?

Anozivikanwa chokwadi kuti munhu ane puroteni chimiro choupenyu. Naizvozvo, kuti amino acids hunoumba mapuroteni waiti muviri. Zvakakosha kushandisa kukosha zvikuru kukosha bcaa amino acids, nokuti izvo unogona kuva pamusoro zvinhu kana kuti kutora zvimwe zvivako.

Izvi amino acids sipidhi chirongwa kuparadzwa tsandanyama rinenge inotokonya nokuumbwa itsva, mhanyisa metabolic pezvakaitwa uye nokupisa mafuta.

rubvumo BCAAs

Zvinofadza kuona kuti ari kutsanangura zvakanakira kushandisa zvivako ose BCAAs, Vagadziri mishonga yokuvirisa "netsaona" kukanganwa kutaura kuti vose zvivako izvi ndizvo zvokudya zvakafanana nezuva. Zvechokwadi, kushandisa BCAA capsules, uchafarirwa. kunobatsirawo, asi ayo zvazvinoita pane zvinoshamisa chete nyaya kana iwe havadyi mapuroteni. Uyezve, imwe piritsi iri saka nevakawanda bcaa 1000 ine chete 1 giremu mapuroteni.

Ndinofanira kushandisa BCAAs?

Nyatsoteererai vaverengi, pashure pokuverenga pamusoro ehupfumi ari amino acids anogona zadatsya mubvunzo uyu - kugadzirira bcaa kuti chii kushandiswa, kana chete mapuroteni ndiye chetatu amino acids? Uye ivo vachava zvakanaka.

Kana ukanwa mapuroteni chinozunungusa nekuti haugoni kuwana aida mapuroteni kubva zvokudya, saka nei iwe kubhadhara kweimwe amino asidhi yakaoma?

Unofanira kuziva bcaa, kuti zviri chete zvinoita kuti vawedzere ya Workout kwenyu, asi hapana zvimwe. mushonga uyu zvinogona kubudisa kunobatsirawo kana iwe kufukidza nezuva kudiwa mapuroteni mumuviri zvokudya. Nokuti vaya chete atanga kuita ari yokurovedza muviri, hapana chikonzero kutora BCAAs.

Kana uri refu nguva uye nechido vaita "kuvaka" muviri wake uye kushandiswa kunakidzwa Farm mitambo, unofanira kufunga - musaparadze mari kana muchiita chinhu? Zvechokwadi, pane kutenga imwe batch mangé amino bcaa, iwe aigonawo vanopedza mari iri shoma makirogiramu dzenyama.

Never yakagadzirwa nevanhu hazvirevi kupfuudza chii hunhu inotipa. Kuremekedza mitemo ine utano, azere uye kudya zvinovaka muviri, uri chose saturate muviri wako zvose zvamunoda. Yokuvirisa ari chimiro amino acids haringakubayi iwe, asi mari kwavari haatombotauri pfungwa.