Me pēhea te ki te tango BCAAs? He aha te mea te faufaa o waikawa amino?

I teie mahana, ahu iwi ki te ora i te āhua noho hauora me te i te wa ano te whakapai ake i to ratou ahua. Hoki tenei i reira he complexes motuhake o mahi hangaia mo te whanaketanga mōrahi o ngā rōpū uaua katoa, a tae noa hākinakina takitahi, pērā i bodybuilding.

Kua vai bodybuilding rite te aronga hākinakina motuhake hoki i runga i te 100 tau, ka i roto i taua wa, kua whakawhanakehia kaipūtaiao te ariā hou o te ahua tino. I kitea te reira e faaohipa anake ko kore nui, a ki sculpt te tinana tino, Me tonu ki te kai tika, te tango huaora me tāpiritanga motuhake. Korero o tāpiringa, e kore e tatou kōrero ki steroids, e i pera rongonui te tahi tau ahuru matahiti i ma'iri a'e. Ko te waikawa amino - he kupu hou i roto i te kai tōtika hākinakina. Na, ka matau tatou ki ta BCAAs rite te tango i tenei rongoā, a ahakoa i reira he kino i waikawa amino.

He aha e waikawa amino

Aminoacids - he matū poraka hanga hanganga e kua herea ia puka pūmua. Kei te pūmua o tetahi kaiao ora i runga i te ao. Mooni mea katoa i roto i te tinana tangata - te kopa uaua, kiri, mea tuhonohono e, papa paraharaha, titi, makawe - hanga katoa o reira te ake o pūmua.

He aha, Na, i roto i te kai tōtika hākinakina kua arotahi ki runga i waikawa amino, a kahore noa te Pakeha? Ko te take i reira ko te rota o te pūmua, me kahore e ratou whakawhiti. Enei āhuatanga he hua o ariā me te tūranga o te rauemi tīmata ko nga waikawa amino. Ko te aha e te whakamutunga nui atu hoki te tinana.

waikawa amino i roto i te kai tōtika hākinakina

Kei te whakahere nei hākinakina mākete kai tōtika te rota o teuteu mo te whakatauira i te ahua pai. Etahi o ratou e kore e tino whakaaro, atu hua tautoko e tetahi rangahau nui, ētahi kawea kino anake. Na te aha e taea te mea e pā ana ki te fariiraa o waikawa amino?

Me ahau mea e puta te moni i roto i enei tāpiritanga roa i mua, engari anake i roto i nga tau tata nei, whakaae rongoā tikanga te whai huatanga o te raau taero. Bodybuilders tango arginine, valine, leucine, hua i roto i te whakapai ake tuhia he maha o tohu, pērā i te wā o te ora i muri i te akoranga o te whakangungu, te tohu o te toto hāora waiwai me te taumata o te kino uaua i muri i te whakangungu. Na e mohiotia te whakamahi o taua tāpiritanga te, ko reira ki te mārama me pēhea ki te tango i BCAAs.

BCAAs

BCAA - he wā kano e pā ana ki te faaineineraa tënei o toru waikawa amino - leucine, isoleucine me valine. Ko te waikawa amino tino noa kitea i roto i te kai, me te waiu tenei. Ratou ahurei ko e tino kore e taea te synthesized ratou e te tinana tangata, a me haere mai i te kai. Ia o nga āhuatanga o te BCAA matatini e whai wāhi nui:

1. Valine - he puna o te pūngao mō te uaua kiko. Tenei huānga whai wāhi nui i roto i te hanga o te serotonin, kia taea te tinana tangata akakoromaki i pikaunga, me te whawhai rohirohi.

2. Leucine - tenei waikawa amino ko te wae rawa nui mo te hanganga me te tipu o te uaua kiko. regulates te reira a tauwhāiti te hanganga o te tukanga whakangaromanga pūmua o ona muingota.

3. Isoleucine - ko tetahi o nga kaiwhakakökï o ngā tukanga uaua. Ko te ngoikoretanga o tenei wae arata'i ki rohirohi, lethargy, te momoe, whakaiti o te rōrahi uaua me te hekenga i roto i ngā taumata huka toto.

E taea ki a koe te farii i waikawa amino

Na, ka kitea e matou e te waikawa amino he BCAAs. Me pēhea te ki te tango i te tāpiritanga, me te aha e mea faufaa i roto i mahi enei huānga e toru?

BCAAs - Ko te kaiāwhina mahuinga ia mo whakangungu. E āwhina ana tēnei matatini kiko uaua whakatipu ki te pūngao, too atu o te taikaha kiko ngako, me te pehi catabolism.

I tango waikawa amino e whai wāhi nui:

- tāpiritanga i muri tonu whakangungu, me te whakarato i neutralization wawe "matapihi pūmua" (na ka karanga kaiao hiahia whakapeka i roto i te pūmua e taea te utua anake i roto i whakauru tere waikawa amino pänga);

- whakahaere o raau taero i muri i te whakangungu homai he whakaora pūngao kaha, me te nui whakanuia ana hua;

- waikawa amino mohe whakarato mana uaua, whakahohe tukanga whakaora me te tupu uaua kaha.

Me pēhea te pau tatou waikawa amino

Me pēhea te ki te tango i BCAAs ki kai, me te nui e hiahia ana tino ratou mo to tatou tinana? Ka rite ki i whakahuatia ai i mua, i kitea enei waikawa amino e toru i roto i te kai, te ika me te waiu, me te wiri pūmua. Ko te toharite i te ihirangi kai BCAA tika he 16-20% o te tapeke o te pūmua ingested. Ko, te iwi ki te taimaha toharite, pau rua karamu o te pūmua parakore ia manokaramu o ratou taimaha tinana, riro te reira 25-30 karamu o BCAAs.

A te nui me te tinana? Ko te tino ohie te whakahoki - kia te nui iti o te leucine ia paraoa 2.5 karamu. E tautokona Isoleucine me valine, engari he leucine, a anake i roto i taua rahi pāngia e te kōtuitanga pūmua. I wha nga wa kia te horopeta rā o te horomanga kai iti iho i te 10 karamu, engari ko te reira anake te iti e tika ana. A, no te workouts nui, me te auau ki te "rino" he tangata hiahia i te iti rawa 0.3 karamu ia kirokaramu o bodyweight.

Me pēhea te ki te tango i capsules BCAA me papa

Papa me capsules - ko reira te ahua tino watea o te tuku BCAA. hua ana tēnei tāpiri e rave rahi kamupene, me ia o ratou whakatau ihirangi waikawa amino. He whakakī 500 mg, 1000 mg, 1250 mg, a na i runga i. D.

Me pēhea te ki te tango i nga papa BCAA me kore ki te hanga i te hape ki te inenga? E mea titauhia anake ki te pānui i te tohutohu āta - ki ia mōkihi tohu te ihirangi o waikawa amino i roto i ia capsule (papa ranei). I runga i te pūtake o te ira tangata, me te taimaha, ka taea e koe te tātai i te horopeta takitahi. taea hoki te tiro Tūtohutanga mo te tātai i roto i te tohutohu. Ka rite ki te tikanga, i te wa ki te tango 4-5 capsules (papa), dosing auau - toru nga wa o te ra.

Me pēhea te ki te tango i BCAA paura

Ko tētahi atu puka o te tuku - he ranunga paura maroke. Me pēhea te ki te tango i BCAA i roto i te puka paura?

A, no te tīpako koe i te horopeta kotahi e wehea whakaaro bodybuilding. Ētahi whakapono e 5 karamu he nui hoki te tangata o te taimaha toharite, me te mahi ia e kore neke atu i te hawhe te haora. Etahi tūtohu te whakanui ake i te horopeta ki 10-12 karamu, engari ki te wehe i taua tau i te wa i mua i a muri te tūmomo.

Heoi, tangohia te nuinga o kaitäkaro BCAAs mo te kaupapa tino māmā: kotahi tīpune o te paura e toru ngā wā i te ra. Ko te tino kawa tenei tāpiritanga, na e kore e e tūtohu ana ki te tareka i roto i tetahi inu. Ko e hiahia ana koe ki te inu nui o tāpiri inu, te wai pai. Tenei ka whakarite te tuku tere o waikawa amino ki te kōpiro iti, te wahi e kia tukatuka ratou tonu i te tinana. whai Juice inu no te mea whakahohetia huahuka te hanga o te taiāki huka taiki, e whakatairanga absorption o te waikawa amino hohe.

He he ahua tetahi o tuku o BCAA - i roto i te puka o te taka-i hanga wai. Ko te reira i te watea tino mo te whiwhi tika i roto i te whakangungu.

He reira tetahi kino i tango waikawa amino

Na, puta ngā matou i roto i pehea ki te tango BCAAs. tonu te reira ki te matau ranei ka taea e kino ki a koe i te tinana, ki te tango koe waikawa amino. I muri i te katoa, he fonu ki katoa o tāpiritanga e fafau mate taimaha tonu, hua tere i roto i te uaua papatipu me te ahua pai mo te wā iti rongoa hākinakina. E whai hua kore o nga taero pānui katoa, a he tokomaha e taea ki te fakavaivai'i te hauora o te tangata, nui atu i ki kia kaha te reira me te ataahua.

E tangohia waikawa amino i tenei raupapa. Tenei kai māori whiwhi i te maimoatanga motuhake o te pūmua, kaua ki te taero matū synthesized. Nō reira, e kore te kino i tango BCAAs e.

E na haumaru e kahore he hiahia ki te hopoia fakangatangata te roanga o ratou whakauru, e ko, ka taea e nga kaipara te tango BCAA ake, kahore kino ki te tinana waikawa amino.

rere i roto i te hinu

kia matau te reira e kore te waikawa amino e kino take, engari ka taea e meinga raruraru i roto i te tinana o te tuwhena rawa. Hei tauira, ka taea e valine te taikaha meinga moemoea, tuwhena rawa isoleucine ai te haaputuputuraa tere o mua, me te faarahi i te nui nui o te leucine te taumata o te haukini. Ko ki te whakatutuki i tenei pānga, kia tamata koe - mo te roa nui o te wā ki te faa'oru i te horopeta o BCAAs.

mutunga Poto: whakapumautia te tōtika o te BCAA rangahau nui hauora, engari e kore e mahara merekara, me tumanako hoki hua tonu. waikawa amino mau tauturu i te waihanga i te ahua tino, engari e tauturu te reira, engari e kore e mahi i te mahi mo koutou.