Yako Nongedzo kune Iwo mabhenefiti eBCAAs uye Akakosha Amino Acids

Zvemukati

• Mubvunzo: Ndeapi mabhaisikopu ekuvaka mhasuru eamino acids, kunyanya iyo buzzed-nezveBCAAs (branched-chain amino acids)?
• Zvakanakira BCAAs
• Zvitubu zveBCAAs
• Ongororo ye

Mubvunzo: Ndeapi mabhaisikopu ekuvaka mhasuru eamino acids, kunyanya iyo buzzed-nezveBCAAs (branched-chain amino acids)?

A: Amino acids ndiwo anovaka anoumba mapuroteni. Muviri wako unovaisa pamwechete seLegos kugadzira mhasuru. Nepo muviri wako uchikwanisa kugadzira zvimwe kubva mukutanga (zvinonzi non-akakosha amino acids), unofanira kuwana mamwe (akakosha amino acids), kubva muchikafu kana zvokuwedzera. Izvi zvakakosha amino acids-kunyanya imwe mhando inonzi branched-chain amino acids (BCAAs) -iyo inogumira chinhu mumuviri wako kugona kuvaka mhasuru. Pano pane zvakawanda pane izvo maCAAA ari, mabhenefiti eBCAAs, uye maitiro ekuvaisa mune kwako kudya.

Kunyangwe iwe uri kuyedza kudurura mapaundi kana kurova PR yako, kuwedzera tsandanyama yako kwakakosha, sezvo iri kiyi kune zvese uremu uye kuita. Zvakare, tsandanyama inovakwa zvakanyanya, zvishoma nezvishoma. Nepo kurasikirwa kwemafuta kunogona kukurumidza kukurumidza, kuvaka tsandanyama hakugone. (Heano ese sainzi maitiro ekuvaka mhasuru uye kupisa mafuta.)

Bhonasi: Tsvina inopisa macalorie zuva rese-zvichireva kuti iwe uchapisa akawanda macalorie paunenge uchiekisesaiza uye iwe uchapisa mamwe macalorie akagara pamubhedha (chibodzwa!). Kunyangwe iwe usiri kuyedza kuwedzera imwe mhasuru, iwe unotyora mhasuru panguva yekurovedza muviri inoda kuvakwazve kuitira kuti ugone kushandira kunze zvakare mangwana. Ndosaka, chero zvingave zvinangwa zvevatengi vangu, isu tinogara tichiisa pamberi pakuchengetedza tsandanyama yavanayo uye nekugona kuvaka kwakawanda-izvo zvinoda kuwana mapuroteni akakwana uye amino acids chaiwo. (Uye, zvakare, chimwe chikonzero nei uchifanira kusimudza zvinorema.)

Zvakanakira BCAAs

Kune matatu marudzi eBCAAs: leucine, isoleucine, uye valine. Iwo anodanwa kuti branched-chain amino acids nekuti yavo kemikari yekugadzira ine yakasarudzika branched chimiro (sebazi remuti). Izvi zvinovapa humwe hunyanzvi hunofadza husina mamwe maamino acids.

Imwe hombe perk yeBCAAs ndeyekuti ivo vanobatsira kudzivirira kuparara kwemhasuru. Ivo vanobatsira kuwedzera mwero umo muviri wako unogona kuvaka mapuroteni saka iwe hausi kuputsa pasi mhasuru nekukurumidza kupfuura iwe zvaunogona kuvaka zvakare. Leucine ndiyo yakakosha BCAA mukuita uku. (Hezvino zvimwe pamusoro pekuti nei leucine yakakosha pakuchengetedza nekuvaka tsandanyama.)

BCAAs inopawo mafuta ekurovedza muviri. Munguva yekushanda kwakanyanya, iyo yakasarudzika mamiriro eBCAAs anovatendera kuti vaite sehuni yemhasuru dzako. Uye pakupedzisira, vanogona kukubatsira kudzikira pasi: Zvidzidzo zvakati wandei zvinoratidza hukama pakati peBCAA kutora uye kuonda, uye kutora kwakanyanya kweBCAAs kunowanzo kubatanidzwa nemuviri wakaonda.

Zvitubu zveBCAAs

1. BCAA Zvekuwedzera: Zvinwiwa neBCAAs zvave kunyanya kufarirwa uye zvinouya mune yakawanda yakawanda macitrus uye michero zvinwiwa izvo zvisingaite sekunge iwe uri kungonwa protein. Izvi zvigadzirwa zvakanaka kushandisa pakarepo mushure mekurovedza muviri kana panguva yekudzidzira kwenguva refu (anopfuura maminetsi makumi mapfumbamwe). Nekudaro, hapana humbowo hwakawanda hwesainzi hunotsigira mabhenefiti akasarudzika ezvekuwedzera BCAA pamusoro pezvimwe zvinwiwa zveprotein kana chikafu chine huwandu hwakafanana hweaya amino acid, saka usanzwe sekunge unofanirwa kushandisa BCAA yekuwedzera. (Inoenderana: Yako Yese Yekutungamira kune Pre- uye Post-Workout Supplements.)

2. Whey protein kana mukaka wechokoreti: Shake yakapusa ne whey protein inounza ese maCAAA aunoda pamwe nemamwe ese akakosha amino acids kutenderera yako mhasuru yekuvaka uye yekudzoreredza. Kana iwe unogona kungova negirazi remukaka wechokoreti kuti ushande seyako yekuvandudza hutano rubatsiro. Mukaka unowanzo takurwa neBCAAs uye shuga shoma yakawedzerwa kubva kuchokoreti ichaenderera mberi nerubatsiro mukudzoserwa mushure menguva refu yekurovedza muviri.

3. Zvokudya zvakakwana: Hove, mazai, nyama yemombe yakaonda, huku, uye turkey zvese zvine huwandu hwakawanda hweaya maamino acids. (Zvirimwa-zvakavakirwa masosi zvinowanzoonekwa semapuroteni asina kukwana, asi iwe unogona kuzvibatanidza kugadzira mapuroteni akazara.)

4. Pea kana mupunga protein: Dyara mapuroteni anowanzo kudzikira muBCAAs, asi mapea mapuroteni anosarudzika munzvimbo ino. Ingoita chokwadi chekutora mapuroteni akawanda kuti uwane ese akakosha amino acids anodiwa nemuviri wako. Imwe fundo yakaburitswa muna Nutrition Zvinyorwa akawana kuti 40g yepuroteni yemupunga yakashanda pamwe chete ne40g yeprotein yewhey kana zvasvika pakuvandudza kuumbwa kwemuviri. Asi kana macalorie ari pamutengo, whey inova sarudzo yepamusoro yepashure-yekurovedza muviri sezvaungangowana mhedzisiro yakafanana sezvakaratidzwa muchidzidzo nehafu yeuwandu hwayo (20g) kupfuura yaungawana neprotein yemupunga nekuda kwezasi huwandu hweakakosha uye akabatanidzwa cheni amino acids. (Yakabatana: Iwo Akanyanya Mapuroteni Mapundu eVakadzi.)

Ongororo ye