Inkcazelo emfutshane:
Isingxobo esiFlethi esiseMacaleni esiThathu, isingxobo esiRounded Edge esiFlethi, umphanda kunye nePlastiki zonke ziyafumaneka.
| Ulwazi olusisiseko | |
| Igama lemveliso | BCAA umgubo |
| Amanye amagama | I-amino acids ye-branched-chain, BCAA 2: 1: 1, BCAA 4: 1: 1, njl. |
| IBanga | Ibakala lokutya |
| Imbonakalo | Umgubo Isingxobo esiFlethi esiseMacaleni esiThathu, isingxobo esiRounded Edge esiFlethi, umphanda kunye nePlastiki zonke ziyafumaneka. |
| Beka ubomi kwishelufa | I-2-3 iminyaka, ngokuxhomekeke kwimeko yevenkile |
| Ukupakisha | Njengeemfuno zabathengi |
| Imeko | Gcina kwizikhongozeli eziqinileyo, ezikhuselwe ekukhanyeni. |
Inkcazo
I-branched-chain amino acids (BCAAs) liqela leeamino acids ezintathu ezibalulekileyo:
leucine
isoleucine
valine
Izongezelelo ze-BCAA zihlala zithathwa ukukhulisa ukukhula kwezihlunu kunye nokuphucula ukusebenza komthambo. Banokunceda ekunciphiseni ubunzima kunye nokunciphisa ukudinwa emva kokuzivocavoca.
Ezi ziasidi ze-amino zidityaniswe kunye kuba zizo kuphela ezintathu zee-amino acids ezinekhonkco elihlahlela kwicala elinye.
Njengazo zonke ii-amino acids, ii-BCAA zibhloko zokwakha ezisetyenziswa ngumzimba wakho ukwenza iiproteni.
I-BCAAs zithathwa njengeziyimfuneko kuba, ngokungafaniyo nee-amino acid ezingabalulekanga, umzimba wakho awukwazi ukuzenza. Ngoko ke, kubalulekile ukuzifumana kwisidlo sakho.
Umsebenzi
Ii-BCAA zenza isiqwenga esikhulu sechibi le-amino acid epheleleyo yomzimba.
Ngokudibeneyo, zimele malunga ne-35-40% yazo zonke ii-amino acid ezibalulekileyo ezikhoyo emzimbeni wakho kunye ne-14-18% yazo zifunyenwe kwimisipha yakho.
Ngokuchaseneyo nezinye ii-amino acids ezininzi, i-BCAAs idla ngokuphulwa kwi-muscle, kunokuba isibindi. Ngenxa yoko, bacingelwa ukuba badlala indima ekuveliseni amandla ngexesha lokuzilolonga.
Ii-BCAA zidlala ezinye iindima ezininzi emzimbeni wakho.
Okokuqala, umzimba wakho unokuzisebenzisa njengeebhloko zokwakha iiprotheyini nezihlunu.
Basenokubandakanyeka ekulawuleni amanqanaba eswekile yegazi ngokugcina iivenkile zesibindi kunye nezihlunu zeswekile kunye nokukhuthaza iiseli zakho ukuba zithathe iswekile egazini lakho.
I-Leucine kunye ne-isoleucine zicingelwa ukuba zonyusa i-insulin secretion kwaye zenze izihlunu zakho zithathe iswekile eninzi egazini lakho, ngaloo ndlela zinciphisa amanqanaba eswekile yegazi.
Ngaphezu koko, ii-BCAAs zinokunceda ukunciphisa ukudinwa ozivayo ngexesha lokuzilolonga ngokunciphisa ukuveliswa kwe-serotonin engqondweni yakho.
Uphononongo lubika ukuba ukutya i-20 grams ye-BCAA echithwe kwi-400 mL yamanzi kunye ne-200 mL yejusi ye-strawberry iyure eli-1 ngaphambi kokusebenza kwandisa ixesha lokudinwa kubathathi-nxaxheba.
Ii-BCAAs zisenokunceda izihlunu zakho ukuba zivakale kancinci emva komthambo.
Abanye abantu abathenga izongezo ze-BCAA benza njalo ukunyusa ubunzima bezihlunu zabo.
Ngu-Alina Petre, MS, RD (NL)
Usetyenziso
1. Iimbaleki ezinciphisa umzimba kwaye zitye ukutya okunekhalori ephantsi kodwa kufuneka zikhulise izihlunu ezibhityileyo.
2. Iimbaleki zemifuno / imifuno, izidlo zazo ziphantsi kwiprotheni.
3. Iimbaleki zokunyamezela ezinomthamo woqeqesho oluphezulu kunye nokutya okuphantsi kweeprotheyini.
