BCAAs

 

Kwihlabathi elihlala liguquguquka lokufaneleka kunye nesondlo, i-BCAAs powder ibe yi-buzzword kubadlali kunye nabathandi bezempilo. Kodwa yintoni kanye kanye ii-BCAAs, kwaye kutheni zingumxholo oshushu kangaka? Kule bhlog ebanzi, siza kuphonononga i-branched chain amino acids (BCAAs) nzulu, ukusuka kwimvelaphi yazo ukuya kwindima yazo ebalulekileyo ekwandiseni uhambo lwakho lokufaneleka.

 

Yintoni i-bcaa powder?

I-bcaa powder ecocekileyo ligama eliqhelekileyo kwii-amino acids ezibalulekileyo * i-valine, i-leucine, kunye ne-isoleucine ezixutywe ngumzimba kwaye zisetyenziswe njengemithombo yamandla emisipha. Zibizwa ngokuba yi-Branched Chain Amino Acids kuba i-molecular structure yala ma-amino acids amathathu ibandakanya amasebe.

 

 

Ndingathatha nini i-bcaa powder?

I-BCAAs izongezo ezisebenzayo zangaphakathi kunye nasemva kokuzilolonga. Oku kuthetha ukuba kufuneka utye i-BCAAs ngexesha leseshoni yakho yokuzivocavoca okanye ngokukhawuleza emva koko. Oku kungenxa yokuba i-BCAAs iyasebenza ekuncedeni ukwakha kunye nokulungisa izihlunu ezonakalisiweyo kwiiseshoni ezinzulu. Imiphumo ye-BCAAs iphezulu malunga ne-30 kwimizuzu engama-60 yokusetyenziswa emva kokusetyenziswa.

 

Indlela yokuthatha i-bcaa powder?

Uphando lucebisa i-0.03-0.05g / kg ubunzima bomzimba ngeyure okanye i-2-4g ngeyure ngexesha lokuzilolonga kunye nesithuba sokusebenza. I-BCAA powder ingaxutywa namanzi, isiselo esinxilisayo okanye isiselo sezemidlalo ukuze sisetyenziswe ngexesha lokuzilolonga.

 

Umgangatho ophezulu we-bcaa powder?

I-Bcaa Powder Manufacturer zivavanywa ziilebhu zomntu wesithathu ezivunyiweyo e-USA ukuqinisekisa ubuni, ubunyulu kunye namandla. Ukufumana ikopi yezi ziphumo zovavanyo okanye nayiphi na i-COA nceda ugcwalise ifomu yesicelo se-imeyile efunyenweyo YANGGE BIOTECH IZITHAKO.

 

 

Nini ukuthatha i-bcaa powder?

I-BCAAs izongezo ezisebenzayo zangaphakathi kunye nasemva kokuzilolonga. Oku kuthetha ukuba kufuneka utye i-BCAAs ngexesha leseshoni yakho yokuzivocavoca okanye ngokukhawuleza emva koko. Oku kungenxa yokuba i-BCAAs iyasebenza ekuncedeni ukwakha kunye nokulungisa izihlunu ezonakalisiweyo kwiiseshoni ezinzulu. Imiphumo ye-BCAAs iphezulu malunga ne-30 kwimizuzu engama-60 yokusetyenziswa emva kokusetyenziswa.

 

Iinzuzo ze-bcaa powder

I-BCAA (i-Branched-Chain Amino Acid) powder ibonelela ngeenzuzo ezininzi ezinokubakho, ngakumbi kubantu ababandakanyekayo ekomelezeni nasekuzilolongeni. Nazi ezinye zezibonelelo eziphambili ezinxulumene ne-BCAA supplementation:

 

1. Ukukhula kwe-Muscle kunye nokulungiswa: I-BCAAs, ngakumbi i-leucine, idlala indima ebalulekileyo ekukhuthazeni i-protein ye-muscle synthesis, okuyinkqubo yokwakha kunye nokulungisa izicubu ze-muscle. Oku kunokukhokelela ekukhuleni kwemisipha kunye nokunciphisa umonakalo wemisipha, ngakumbi emva kokusebenza ngamandla.

 

2. Ukunciphisa i-Muscle Soreness: I-BCAAs ibonakaliswe ekuncedeni ukunciphisa ubuhlungu be-muscle kunye nokuqonda ukusebenza ngexesha nangemva kokusebenza. Oku kunokukhokelela ekuchacheni ngokukhawuleza kunye nokungonwabi kangako emva kokusebenza nzima komzimba.

 

3. Umthombo wamandla: Ngethuba lokuzilolonga ixesha elide, i-BCAAs ingasetyenziselwa njengomthombo wamandla, okunokuthi kugcinwe i-muscle glycogen. Oku kunokukhokelela ekuphuculeni ukunyamezela kunye nokulibaziseka ekuqaleni kokukhathala.

 

4. INkxaso yokuLahla kwaManqatha: Olunye uphando lubonisa ukuba i-BCAAs inokunceda ekulawuleni ubunzima ngokukhuthaza ukulahleka kwamafutha ngelixa ugcina ubunzima be-muscle. Oku kunokuba luncedo kwabo bafuna ukunciphisa umzimba okanye ukugcina imizimba yabo.

 

5. Ukuphuculwa kokuSebenza komthambo: I-BCAAs inokuphucula ukusebenza komthambo ngokunciphisa umgudu obonwayo kunye nokudinwa. Oku kunokukhokelela ekubeni ukwazi ukusebenza ngamandla aphezulu okanye ixesha elide.

 

6. UkuNcitshiswa koMthambo oNcitshiswayo woMzimba: Ukuzilolonga ngamandla kunokucinezela okwexeshana amajoni omzimba. I-BCAAs inokunceda ukunciphisa le mpembelelo, enokuthi ikhokelele kumngcipheko ophantsi wokugula okanye usulelo kwiimbaleki.

 

7. Amanqanaba eSwekile eGazi eLawulwayo: I-BCAAs inokunceda ukulawula amanqanaba eswekile yegazi ngokukhuthaza ukunyuswa kwe-glucose kwiiseli. Oku kunokuba luncedo ngakumbi kubantu abanokumelana ne-insulin okanye abo basemngciphekweni wohlobo lwe-2 yeswekile.

 

8. Ukugcinwa kweeProtheyini: I-BCAAs inokunceda ukukhusela i-protein ye-muscle ukuze isetyenziswe njengomthombo wamandla, obaluleke kakhulu ngexesha lokukhawulwa kweekhalori okanye ukuzila ukudla.

 

9. Uncedo kwi-Muscle Preservation: I-BCAA yokuncedisa inokuba luncedo xa i-calorie deficit, efana nesigaba sokusika kwi-bodybuilding, ukunceda ukugcina ubunzima be-muscle.

 

10. Ukulungeleka: I-BCAA powder ilula ukuyisebenzisa kwaye ingaba yindlela efanelekileyo yokunyusa ukungenisa kwakho kwezi zibalulekileyo ze-amino acids, ngakumbi ukuba unokhetho oluthile lokutya okanye izithintelo.

 

Bcaa powder iziphumo ebezingalindelekanga

I-Bcaa powder inokubangela iziphumo ebezingalindelekanga, ezifana nokudinwa kunye nokulahleka kolungelelwaniso. Ii-BCAA kufuneka zisetyenziswe ngononophelo ngaphambi okanye ngexesha lemisebenzi efuna ulungelelwaniso lwemoto, njengokuqhuba. Ii-BCAAs zisenokubangela iingxaki zesisu, kubandakanya isicaphucaphu, urhudo, kunye nokuqunjelwa.

 

UKUQHUBEKA:

• https://web.archive.org/web/20170828235407/http://www.hchs.edu/literature/BCAA.pdf

• https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-018-0176-6

• https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/branched-chain-amino-acids

• https://www.ncbi.nlm.nih.gov/pubmed/16365096

• https://pubmed.ncbi.nlm.nih.gov/15173434

• http://jn.nutrition.org/content/134/4/968S.abstract

• https://www.ncbi.nlm.nih.gov/pubmed/12730426

• http://jn.nutrition.org/content/136/2/529S.short

• https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=19&contentid=Isoleucine

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7126259

• https://www.ncbi.nlm.nih.gov/pubmed/14651987

• https://www.ncbi.nlm.nih.gov/pubmed/21297567

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7126259/

• https://www.ncbi.nlm.nih.gov/pubmed/9124069

• https://www.ncbi.nlm.nih.gov/pubmed/18704484

• https://www.ncbi.nlm.nih.gov/pubmed/11125767

• https://www.ncbi.nlm.nih.gov/pubmed/24967261

• https://www.ncbi.nlm.nih.gov/pubmed/20601741

• https://www.ncbi.nlm.nih.gov/pubmed/22569039

• https://www.ncbi.nlm.nih.gov/pubmed/26853239

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568273/

• https://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0067155/

• https://www.ncbi.nlm.nih.gov/pubmed/9059905

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3313152/

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5429325/

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4241904/

• https://onlinelibrary.wiley.com/doi/full/10.1046/j.1440-1746.2000.02205.x

• I-Pubmed: Impembelelo yokungenisa isisombululo se-branched-chain amino acids kwi-plasma kunye nokugxilwa kwemisipha ye-amino acids ngexesha lokuzilolonga ixesha elide.

• I-American Physiological Society: i-amino acids yesetyana edibeneyo yokwandisa i-ammonia metabolism ngelixa inciphisa ukuphuka kweprotheyini ngexesha lokuzilolonga.

 

Uyisebenzisa njani i-BCAA Powder?

Ndingakunika iresiphi esisiseko yokwenza isiselo somgubo weBCAA. Iziselo ze-BCAA zihlala zisetyenziswa njenge-pre, intra, okanye isiselo sasemva kokusebenza ukuxhasa ukubuyiswa kwemisipha kunye nokusebenza. Nantsi indlela elula yokulungiselela isiselo somgubo seBCAA:

 

izithako:

• I-1 ukukhonza ye-BCAA powder (landela idosi ekhuthazwayo kwileyibhile yemveliso)

• I-8-12 ounces (240-360 ml) yamanzi abandayo

• Iityhubhu zomkhenkce (uyazikhethela)

• Izilayi ze-lemon okanye i-lime (ukwenzela incasa, ngokuzikhethela)

• I-Sweetener (umzekelo, i-stevia okanye ubusi, ukukhetha)

   

imiyalelo:

1. Qokelela izithako zakho: Qinisekisa ukuba unayo BCAA umgubo, amanzi, kunye naziphi na izithako ozikhethelayo ezifana umkhenkce kunye nencasa zilungile.

 

2. Khetha i-Minging Container: Ungasebenzisa ibhotile ye-shaker, iglasi, okanye nasiphi na isikhongozeli esinesiciko esikhuselekileyo ukuxuba isiselo se-BCAA.

 

3. Yongeza Amanzi: Galela i-8-12 ounces (240-360 ml) yamanzi abandayo kwisitya sakho. Lungisa ubungakanani bamanzi ngokuthanda kwakho. Ukuba uthanda incasa enamandla, sebenzisa amanzi amancinci; ukuba incasa ephakathi, sebenzisa amanzi amaninzi.

 

4. Yongeza i-BCAA Powder: Linganisa umlinganiselo omnye we-BCAA powder usebenzisa i-scoop ebonelelweyo okanye isikali sasekhitshini. Yongeza umgubo emanzini kwisitya.

 

5. Xuba Ngokucokisekileyo: Khusela isiciko kwisitya sakho kwaye uvuthulule ngamandla ukuxuba umgubo weBCAA ngamanzi. Ungawushukumisa umxube ngecephe ukuba awunayo ibhotile yeshaker.

 

6. Ukongezwa ngokuKhetha:

• Ukuba ungathanda ukuphucula incasa, unokongeza izilayi ezimbalwa zelamuni okanye ikalika kwisiselo.

• Ukuba ukhetha incasa eswiti, unokongeza i-sweetener yendalo efana stevia. Qaphela iikhalori ezongezelelweyo ukuba ukhetha ukongeza i-sweetener.

 

7. Khonza: Galela isiselo sakho esingumgubo seBCAA kwiglasi kwaye wongeze iityhubhu zomkhenkce ukuba uyathanda. Yonwabele njengesiselo sangaphambili, se-intra, okanye sasemva kokujima, kuxhomekeke kwiinjongo zakho zempilo.

 

Khumbula ukuba iziphuzo ze-BCAA zingasetyenziselwa ukuxhasa ukubuyiswa kwemisipha, ukunciphisa ubuhlungu bemisipha, kunye nokubonelela ngomthombo wamandla ngexesha lokuzilolonga. Ixesha lokusetyenziswa (phambi, ngexesha, okanye emva kokusebenza kwakho) kuya kuxhomekeka kwiimfuno zakho kunye neenjongo. Ukongeza, kubalulekile ukulandela iingcebiso zobungakanani bokukhonza ezinikezelwe kwileyibhile yemveliso.

 

Ke, nokuba sele ungumsebenzisi okhutheleyo we-BCAA okanye ucinga ukubabandakanya kwindlela yakho, esi sikhokelo sibonelela ngalo lonke ulwazi oludingayo ukuze uvule amandla e-BCAAs kwaye uthathe uhambo lwakho lokufaneleka ukuya kwinqanaba elilandelayo.