BCAA (BCA) - Nutrition Sport: ncomo, iifoto. Indlela ukuthatha?

ezemidlalo imveliso yokutya iteknoloji ifikelele kumgangatho wemfezeko ukuba ukwazi ukunikela imveliso amadoda nabafazi ukuba kuphela iqela kwezinto leyo efunekayo ukuze aphumeze isiphumo esithile ngaphandle kudla ezingafunekiyo. Ukongeza, umgangatho kumacandelo zokuhlanjululwa ukuze okulungileyo ukuba Ungakhathazeki malunga nento yokuba ukusetyenziswa kwemali kuya kukhokelela imiphumo engalindelekanga.

Yintoni Ibutha phantsi le abbreviation twisiseni?

Abantu abaye bachitha ixesha elide ku ejimini, bayazi ukuba BCA - isondlo ezemidlalo, ncomo apho uninzi lwazo HIV. Kodwa baninzi, ihleli imfihlelo, into imele yimveliso twisisaka. Bengenandawo isixa esikhulu solwazi olukhoyo malunga nale hlobo izongezo zokutya, iimbaleki engathethi ingqalelo kuyo. Ukongeza, kukho yande kangaka inkolelo yokuba ngaphandle kwiproteni ye-rich ukutya akuncedi ngisho BCA. Ezi nemibono nasihlahla kwaye liqela ikhethe. Kolu ngcelele iingxelo, uyakuva ukuba le mveliso kukuthi ingozi empilweni, iye umchiza Imvelaphi kunye nezinye iimpazamo. Makhe zama ukuqonda umxholo othi "GCA -. Isondlo imidlalo" Izimvo ngale iqela kwezithako kuya kuvumela kwakhona ukuba wenze echanekileyo ngakumbi izimvo zabo.

BCAA - acid iasidi branched chain. Kweli qela ngokubanzi iqulathe amacandelo amathathu:

• valine;
• leucine;
• isoleucine.

Yintoni phawu wabo?

Umahluko phakathi kwezi zintathu asidi ezibalulekileyo acid evela kwezinye 17 iiproteni of monomers ezinjalo iimpawu ukutya kwabo. Bona ukuguquka ubukhulu becala umsipha skeletal. Esibindini, ukutya kwazo kade kakhulu. Into kukuthi ukuba ukuba ikholwa a BCA-amino acids iimfuno ezizodwa enzyme - nee-asidi dehydrogenase. Kungomlinganiselo phezulu oko kanye kule imisipha skeletal. Oku kugqiba inkalo BCA ukutya. isondlo Sports, izigxeko-ncomo abathengi kokuba uqinisekiswe ngokusekelwe kwezi acid ilifa ukusebenza ingacaci kwi eziphilayo. Le imveliso ikuvumela ukuba kuzuzwe iziphumo ezibalulekileyo ezemidlalo, njengokuba uhlobo zokwakha izinto imisipha skeletal. Amino acids ne branched kwicala ngemixokelelwane kuquka ukutya ezinye nokulungiswa izifo ezinxulumene ne-metabolic abagula.

Njani BCAAs?

Kanye emzimbeni womntu, le acid ukuqala umsebenzi osebenzayo, esiqhutywa kwezi nkalo zilandelayo:

• Yindibanisela izinto protein efunekayo.
• Formation of acid ezibalulekileyo ezifana glutamine kunye alanine.
• Ngokuvula uhlobo ezingenamandla "yokothula".
• Ekumiselweni pathways ezisebenza protein kuyondelelaniswe yi-insulin yokuqaphela ummiselo.

Ngoko ke, lo BCA - isondlo ezemidlalo, leyo ngokutsha bathi ukubaluleka kwayo phezulu ekusebenzeni ngokupheleleyo emzimbeni womntu. impumelelo yayo baziswa kuphela ngabantu phambili yokuphila esebenzayo, kodwa abo abanengxaki kakuhle protein ukutya.

BCAAs - oncedisayo kwimveliso energy

Yinto eyaziwayo ukuba umthambo esebenzayo emzimbeni nemikhinkqi yabantu i igcwala esebenzayo acid ngemixokelelwane icala branched. Ngaloo ndlela, kuyenzeka ukuba ukugcina homeostasis amandla, ukuthatha BCA. isondlo Sports, leyo ngokutsha bathi umgangatho wayo olungileyo, isekelwe kwi-asidi emithathu ebalulekileyo. Avumela umzimba ukufumana izinto okunesitatshi. Ezi izinto, iintloko apho - glucose ngowona mthombo wamandla kwaye siqhube umjikelezo Krebs.

ngezigaba acid

Yimithetho-siseko acid acid nethe zingahlulwa zibe ezintathu ezingundoqo kumaqela:

• Glucogenic ngokukodwa ezandisa yoxinaniso of pyruvate kunye nezinye intermediates, ezo kuhlelwe kumjikelo Krebs. Ezi izinto kusebenza njengesiseko ukuze kwakhiwe iimolekyuli glucose. Ngenxa yoko, le acid yale hlobo ukuvumela ukuba nokulungelelanisa umthombo oyinhloko amandla. Olu luphawu ebaluleke kakhulu ubephethwe GCA. Izimvo oogqirha ngendlela HIV iingcebiso kakhulu ukuba ukusetyenziswa kwale mveliso. Umzekelo olothusayo lobuninzi glycogenic acid acid yi valine.

• Ketogenic monomers proteni umzimba ukuba ifom okunamafutha asidi. Ngaphezu koko, kule nkqubo kukho ukwanda abasuka acetyl-coenzyme A, nto leyo siphu- lipoatsidnyh izinto. Ummeli eli qela le leucine acid acid. umxholo wayo yehliswe kakhulu kwi plasma ngexesha umthambo aerobic kunye anaerobic. Ngokutsho izazinzulu, ii-asidi ketogenic acid uyakwazi ukunika umzimba wakho imali omkhulu wamandla kunokuba glucose. somzimba wabo uhamba ngendlela eyahlukileyo kunye nalo isixa ATP bekhululwe, ngokukhawulezisa inani kwi kumjikelo Krebs. Oku kwenza kube lula ukuqonda ukuba BCA. Iimbaleki Ukubuyekezwa bathi ukuba umthombo nanto wamandla ngexesha loqeqesho.
• Acid zidibene bayakwazi ukubonisa iimpawu maqela mabini nokunyusa isiphumo zombini zinto glucogenic kunye ketogenic. Umzekelo into mbini enjalo isoleucine.

Eyona ithuba iimveliso BCAA

Ekubeni asebenze ekwakhiweni, kunokwenziwa isigqibo sokuba yesondlo lezemidlalo BCAA kaThixo, ukuba ncomo labathengi iyadinga yinto esihlangeneyo uqeqesho olusebenzayo ku ejimini baze bazuze iziphumo ezigqwesileyo ngaphandle umonakalo emzimbeni.

Kunye olukhulu wenyama xi luhlangabezana neemfuno eyandileyo asidi GCA-acid yaye ukulungele ukuba barhoxe ukusuka inwebu kwezihlunu, esa entshabalalweni yayo. Ukuba uthatha ezi izinto ezivela ngaphandle, inkqubo ukuthotywa uya kuziphepha.

Njengoko ezi acid ayabandakanyeka kakhulu ngakwicala leeprothini yokuqaphela?

Zonke acid ekhoyo kwindalo, lungohlulwa lube kubalulekile yokuchitha. Ukuba uhlobo yokuqala kwezinto uyakwazi nokulungelelanisa ezabo umzimba womntu, siye le yokugqibela kufuneka ukufumana kunye nokutya. Ukungabi abo okuba nefuthe elibi nesimo sempilo kwaye naxa ingumbandela ozaliswe ziziphumo emibi. Imidlalo ukutya, equlathe yinxalenye BCAA kaThixo, oogqirha ncomo uqinisekise lo, unako ngenxa ngaphakathi koovimba bafo nemfuneko yokuba kubalulekile amino acids: leucine, isoleucine kunye valine. ngokubonakalayo ababandakanyeka kwinkqubo yokwakha iiprothini, nto leyo ethetha ukuba kumphakamo eziphilayo, ukugcina umsebenzi okuqhelekileyo onke amalungu kunye neenkqubo.

BCAAs njenge njengomanduleli nezinye ii-asidi acid

Ukuba sijonga nzulu iindlela ezithi zenzeke zonke umzuzu emzimbeni womntu, sinako ukubona oku kulandelayo: loo alanine acid acid ukhandwa kumjikelo esekelwe iimolekyuli iswekile yegazi. Imveliso yawo haydrolisis - pyruvate - kusokwe transamination. Xa kanye BCAA isebenze abanikelayo nitrogen. Ngaloo ndlela, a acid entsha - alanine, nto leyo mayibhekiswe isibindi kwaye baphambukele khona ukuze iswekile kusetyenziswa njengomthombo wamandla lokuba izihlunu.

Leyo yindlela ukhandwa glutamine, okubamba ebalulekileyo indima ngakwicala leeprothini Yindibanisela wonke umzimba, ukulawula anabolism, imenza catabolism kushukumisa mzimba kwakunye namathumbu neeseli, inxaxheba Yindibanisela nucleotides.

BCAA ukukhonza jikelele zabaxhasi acid nitrogen. La maqela zinxulunyaniswe uhlobo acid acid ye iimolekyuli ukwenza monomers protein. Ukuthatha bevela ngaphandle, unako ukusindisa imisipha, apho ngokuqhelekileyo asuswe BCA. Imidlalo Nutrition (ncomo, iifoto kunye neengcebiso malunga nokusetyenziswa kwezi imithombo acid kanye branched umxokelelwane kufuneka uhlole advance) eninokuzifumana nganye ukugcina inkangeleko. An umfundisi onamava unako ukunika iingcebiso elungileyo, kuthathelwa ingqalelo iimpawu ngenxa eziphilayo. Nakuba kunjalo, kufuneka kuqala udibane nogqirha wakho malunga nokwamkeleka ukusetyenziswa BCAAs kwimeko yakho.

Iimpawu ze inqubo yesenzo leucine

Xa umzimba wethu, kukho enye yindlela umdla, ebizwa kobekujoliswe rapamycin okanye mTOR. Ngenxa protein yokuqaphela zayo ezilawulwa emzimbeni: inqanaba eliphezulu ATP iyasebenza, lo gama i imeko umva kwenzeka ukuba uvimba.

Yinto eyaziwayo ukuba ukuyilwa leeprothini - eyona inkqubo-amandla kakhulu. It mTOR uyakwazi ukulawula protein yokuqaphela kwaye uthintele muscular dystrophy kunye hypertrophy, oko kunegalelo ekufumanekeni leucine. Ngenxa yoko, le acid acid ngundoqo ukukhula kwezihlunu, idlala indima amaqhosha lokuqala kwinkqubo mTOR.

Kutheni BCAAs anomtsalane kangaka namantombazana?

An into umdla kukuba acid kunye umxokelelwane branched ayisekelwanga kuphela nako ukuvuselela ukuyilwa esiqwini izihlunu, kodwa inceda bunjani ubunzima. BCA Source - isondlo ezemidlalo, reviews (amantombazana) nje ezikhwankqisayo. Abameli entle ingxenye yesintu yokubhiyozela nokuphelisa obugqithisileyo ubunzima neengxaki emva kokusebenzisa eli yeza. Yintoni unobangela wale isiphumo?

Izazinzulu ziye icacisiwe isizathu iingxaki utyebile. Sola hormone ethile - idlala. isenzo ayo asekelwe ummiselo ukutya, ukutya yaye ekugqibeleni inzuzo weight. Le secretion kwale hormone kuxhomekeke ngqo kubungakanani kwamafutha emzimbeni womntu. Ukuba iphakamile ubunzima, kokukhona idlala iyaveliswa. Xa kuhlala idayethi aphulukane iivenkile ezityebileyo, uyazikhomba kwale hormone lifinyele. Umzimba kokuba ingasetyenziswa umxholo othile idlala, leyo ibizwa ngokuba kulawulo zokudla ingongoma. Ukuze enze ukuba ingqondo yakhe yaye inokuqokelelana iivenkile ezindala ezityebileyo, umzimba uqalisa ngafuni onombilini.

Leucine uyakwazi ukulungelelanisa yoxinaniso idlala kunye nendlala ngomlinganiselo. Isiphumo yimvakalelo nenzaliseko ekusebenziseni imali encinane yokutya. Leucine ngumthombo efikelelekayo isondlo ezemidlalo kunye GCA. Izimvo zamantombazana kuvumela ukwenza izigqibo malunga ngempumelelo ezi zixhobo ekulweni utyebile. Ukongeza, ezi zongezo ayikwazi kuphela ukunciphisa umzimba, kodwa kwakhona ukufumana izihlunu kwimali kunye silhouette ezintle, kunye Amazing ku ejimini.

Yintoni eyodwa malunga izongezo ezemidlalo kunye BCA?

Abanye abadlali, beva iinzuzo leucine, nikholwe ukuba iza ukumfaka kwizidlo kuphela oku acid acid, nangokubandezela isoleucine kunye valine. Kakade ke, kunceda ukuba wonge kakhulu imali, kodwa oku kukhokelela yokungabikho igazi plasma kwezi zinto zibalulekileyo kunye GCA ibandakanya ukungalingani emzimbeni. Ngoko ke, masithembeke abaninzi baya kufumana zontathu acid ngexesha elifanayo njengenxalenye mali elungeleleneyo.

Kwakhona yabadlali abachaphazelekayo le mibuzo ilandelayo: "Ngaba kufuneka sithathe GCA kunye protein? Ingaba kukho naluphi na uncedo kulo edalwe lubumbano lwentsebenziswano? "Le mibuzo uyafaneleka isondlo ezemidlalo acid asidi BCA ezi eqolo.

Izazinzulu abaye bafunda data ngokutya okunesondlo, bagqiba ukuba yesondlo lezemidlalo kunye BCA ngokuqinisekileyo nexabiso elikhulu. Ezi acid kamsinya ukungena egazini nokufikelela ukufumaneka ayinqwenelayo ngexesha elifutshane. Zabo pathways ukusebenza ayinakuze ithelekiswe ne Live Hotmail protein hydrolyzate, oko liselikho enomsila kalishumi.

Indlela ukuthatha GCA?

Kubalulekile ukuba ugcine idata idosi abafumana ngokutya okunesondlo ukuze kuzuzwe nemiphumo emihle. Xa ukuthenga contact umcebisi kunye nombuzo njani ukuba alusebenzise BCA - lezemidlalo isondlo. Feedback ukuya isixhobo nithi ukuba abantu benemizimba ubunzima 70-80 kg kwanele ucaphule 6.5 g of BCAA ezimbaxa. Ukuba bulikhulu yembaleki yi 90-100 kg, idosi kufuneka kwandiswe ukuze 6-7 g

Ngaba kukho into ephosakeleyo kuloo yesondlo kwezemidlalo?

Njengazo naziphi na ezinye shicilelo, imidlalo ukutya amino acids BCA kuphakamisa amathandabuzo kunye noloyiko. Phambi kokuba ukuzama into entsha, kufuneka ucinge ukuba ingaba oko kuya kuchaphazela kakubi emzimbeni wethu. ncomo zibonakalisa BCAA ezahlukeneyo. Kwenzakalisa okanye inzuzo - oxhaphakileyo? Nakuba kunjalo, kufuneka aqinisekise abadlali. Ezi izinto bazalelwe ukuba umzimba womntu kwaye ngeke bakwazi ibangela umonakalo. Ngaphandle inokuba izifo kakhulu ilifa ezihlobene ne kokukhatywa asidi acid, kodwa ke ezi meko zinqabile kangangokuba umsebenzi wabo alubonwanga ngesilumkiso esiqatha ukuba ukusetyenziswa ngesondlo emidlalo kunye BCA.

umbuzo ngamnye kufuna indlela esinengqiqo ziingcathu. Ukuba ungumntu imbaleki, nenye kwaye kwi yakho lweembaleki yokusebenza ixhomekeke imbeko ezilungileyo negama, ngoko ukusebenzisa amandla ezemidlalo oko njengokwamkelekileyo kuyimfuneko. Kuphakathi ufuna ukufezekisa iziphumo njengoko encomekayo, njengoko ixabiso GCA ayikho kuthi. Phantsi kweemeko ezinjalo, ukusetyenziswa ngesondlo emidlalo zexabiso ulungisiswe. Kodwa ke, ukuba uye gym amaxesha 2-3 ngeveki lophuhliso eqhelekileyo, ukutya okunezondlo ngokupheleleyo kuya kuba ngokwaneleyo, ungenza ngaphandle kudla ezizodwa.