Ama-BCAA (aqhamuka esiNgisini - igatsha eliboshwe ngamakhemikhali ama-amino acid) angumkhiqizo wezokudla onemidlalo onama-amino acid amathathu abalulekile: i-leucine, isoleucine ne-valine. La ma-amino acid abizwa ngokuthi angenakubuyiselwa endaweni ngoba umzimba awukwazanga ukuwahlanganisa ngokwawo, avela ngaphandle kuphela. Ngokungafani namanye ama-amino acid, ama-amino acid abalulekile ahlanganiswa nezicubu zemisipha.
Yini ama-BCAA?
Ake sibheke ukuthi ayini ama-BCAA nokuthi enzelwe ini. Lo trinity wama-amino acid udlala indima ebalulekile ekusebenzeni komzimba womuntu.
Ake sifunde indima yabo nemisebenzi yabo ngokusebenzisa ithebula:
| Umsebenzi | Incazelo yomthelela |
| Thuthukisa amaprotheni synthesis | Ama-BCAA andisa ukukhiqizwa kwe-insulin, ngaleyo ndlela kusheshiswe ukugeleza kwama-amino acid egazini. |
| Yehlisa izinqubo zokuhlehlisa emzimbeni | Ngenxa yokukhishwa kwe-leucine egazini, ukukhiqizwa kwe-hormone yokucindezeleka i-cortisol, okufaka isandla ekubhujisweni kwezicubu zemisipha, kuyehla. Yilokhu okushayela ama-BCAAs ngesikhathi nangemva kokuzivocavoca. |
| Kusheshisa ukutakula nokukhula kwemisipha | Ama-BCAA akha cishe ingxenye yesithathu yawo wonke ama-amino acid atholakala emisipheni yethu. Ngokugcwalisa ukulethwa kwala ma-amino acid, umgijimi uvuselela umzimba ukuthi ululame ngokushesha. |
| Ikhuthaza ukushiswa kwamafutha | Ukuthatha ama-BCAA kuthinta ukukhiqizwa kwe-leptin, i-hormone elawula imetabolism. ILeucine ineqhaza ekusizeni kwayo ukwanda. Ngenxa yalokhu, umzimba uqala ukusebenzisa amakholori amaningi ngokudiliza amaseli amafutha. |
| Ingasetshenziswa ngumzimba njengomthombo wamandla | Ukuze usebenze ngokugcwele, umzimba udinga i-glycogen nama-amino acid. Lapho izitolo zemisipha ye-glycogen ziphelile (ngokwesibonelo, ngesikhathi sokudla okunwetshiwe kwe-carb), umzimba usebenzisa ama-amino acid njengamandla. Uma engenawo ama-amino acid amahhala, uzowathatha emisipheni yakho. Ukugwema lokhu, kunconywa ukuthi usebenzise ama-BCAA ngaphambi kokuqeqeshwa. |
Ukudla kwe-BCAA kubaluleke kakhulu njengesengezo semidlalo ngesikhathi sokudla nokwehlisa isisindo. Ngalesi sikhathi, umzimba unezinsizakusebenza ezilinganiselwe zokululama, futhi ama-BCAA asiza ukubhekana nokucindezeleka. Ngaphezu kwalokho, ukulahleka kwezicubu zemisipha kuncishisiwe kwaba ubuncane.
Ngenkathi ithola ubukhulu bemisipha, abasubathi abaningi benza ngaphandle kwalo mkhiqizo. Uma unamaprotheni enele asezingeni elanele avela emithonjeni ehlukene ekudleni kwakho, asikho isidingo sama-BCAAs. La ma-amino acid amathathu anenqwaba yemicu yenkukhu, ukudla kwasolwandle nenyama yenkomo, kanye neminye imikhiqizo yokudla okunempilo. Nansi isingeniso esiningiliziwe sokondliwa kwemisipha yokwakha.
Ngabe izithasiselo ze-constituent zibhekele ini?
Isilinganiso se-leucine, isoleucine ne-valine ekwengezelweni okuthile kwehlukile: 2: 1: 1, 4: 1: 1, 8: 1: 1, 16: 1: 1, njll. Ingxenye eyinhloko ye-BCAAs yi-leucine. Isidingo sayo sihlala siphezulu kakhulu, ngoba ngesikhathi sokuqeqeshwa, izinqolobane zayo ziyaqedwa. I-leucine ebhekele imisebenzi elwa ne-catabolic, i-anabolic namandla. Ucwaningo luphinde luqinisekise ukuthi i-leucine inegalelo ekukhuleni kwemisipha ngokushesha kanye ne-oxidation yamafutha.
Kungani amanye ama-amino acid amabili edingeka?
Isoleucine ibhekele ukuhlanganiswa kwamaprotheni emzimbeni. Futhi, ukudla i-isoleucine ekudleni kuhlehlisa amazinga kashukela egazini nokukhiqizwa kwe-serotonin.
I-Valine ibalulekile ohlelweni lwezinzwa oluphakathi noluzimele. Ukuba khona kwayo kubaluleke kakhulu ezimeni zokuqeqeshwa kanzima njalo. I-Valine nayo ibalulekile ekusebenzeni kwengqondo futhi inezindawo zokulwa nokucindezelwa.
Ama-BCAA atholakala ngezindlela ezahlukahlukene: amaphilisi, amaphilisi, impuphu, noketshezi. Ifomu lokukhishwa alithinti ukusebenza kahle; kuyindaba elula nokuthandwa nguwe. Abangabazi abaningi bakholelwa ukuthi izinzuzo zokuthatha ama-BCAA ziyefana nalezo ze-placebo. Kepha akunjalo. Izinzuzo zama-BCAA ziqinisekiswa hhayi kuphela ngokubuyekezwa okuvela kubathengi bangempela, abasubathi kanye nochwepheshe bokuqina, kepha futhi nezifundo eziningi ezenziwa esimweni somtholampilo. Ake sinikeze izingcaphuno.
A. Mero "I-Leucine Supplement and Training Intensive":
"Ukwengezwa kwe-BCAA amino acid (76% leucine) ekudleni amaprotheni nsuku zonke kuholele ekwandeni kwesisindo somzimba esinciphile namandla kubasubathi, kanye nokwehla kokuwohloka kwemisipha ngokuncipha kwamafutha omzimba."
Yoshiaru Shimomura:
“Imininingwane iqinisekisa ukuthi ama-fatty acids angaba ngabalawuli be-BCAA metabolism, nokuthi umzimba unesidingo esiphakeme salezi-amino acid ngesikhathi sokuzivocavoca. Ukufakwa okungeziwe kwama-BCAAs ngaphambi nangemva kokuqeqeshwa kuholela ekwehleni kokuwohloka kwemisipha kanye nokwanda kokuhlanganiswa kwamaprotheni wemisipha. "
© Alexandr Mitiuc - isitokisi.adobe.com
Ungahlola kanjani ikhwalithi yama-BCAA
Emakethe yokuncintisana kakhulu kwezemidlalo yokudla okunempilo, abakhiqizi abaningi noma abasabalalisi babekela phansi ngamabomu ikhwalithi yomkhiqizo ukuze behlise izindleko zokukhiqiza futhi bandise inzuzo.
Inketho ekahle ukukhetha umkhiqizo kusuka kumkhiqizo wangaphandle osungulwe kahle. Ake ibize ngaphezulu kuka-10-15% ukwedlula uzakwabo wasekhaya, kepha uzokwazi ukuthi usebenzise imali yakho kumkhiqizo othembekile, ngaphandle kokuthi uhlangana nomgunyathi. Ngeshwa, ikhwalithi yabakhiqizi abaningi basekhaya ikhubazekile. Basebenzisa izinto zokusetshenziswa ezisezingeni eliphansi, ukungcola kukhona emikhiqizweni, futhi ukwakheka nenani lamandla akuhambelani nalokho okushiwo kuphakheji.
Ama-BCAA wekhwalithi kufanele abe nezici ezilandelayo:
- ukunambitheka okubabayo kancane;
- lapho ichithwa, i-precipitate encane emhlophe ihlala ezansi kwesixuku;
- ngokuvumelana kokufana kwama-BCAAs, angumgubo ochotshoziwe, okuthile phakathi kofulawa noshukela oluyimpuphu;
Futhi qaphela ilebula nokuqina kwethini. Uma ubona ukuthi ilebula ligobile noma alinamathiseli ngokuphelele, noma ubona ukuthi ukuqina kwethini kuphukile, ungawuthengi lo mkhiqizo. Kukhona amathuba angama-99% ophethe inkohliso esezingeni eliphansi. Ilebula kufanele futhi iqukathe uphawu lokuhambisana nezinga lekhwalithi le-GMP.
Yimaphi ama-BCAA ongakhetha kuwo
Wonke umuntu ozihloniphayo okhiqiza ukudla kwezemidlalo wethula ama-BCAA kulayini wabo womkhiqizo. Kodwa-ke, ngasizathu simbe, eminye imikhiqizo ayifikisi emakethe, kanti eminye, kunalokho, ifuneka kakhulu. Ngokuya ngezilinganiso zesitolo esikhulu kunazo zonke se-inthanethi sezemidlalo, sikhombe ama-BCAA athandwa kakhulu endaweni yokufaneleka.
Phakathi kwazo:
- Ama-Xtend BCAA avela kuSciVation. Inzuzo enkulu yalo mkhiqizo ukuhlukahluka kokuthandwa. Iwolintshi, i-blueberry, i-punch yezithelo, amagilebhisi, i-apula eliluhlaza, ilamula kalamula, umango, uphayinaphu, i-sitrobheli-kiwi, imango le-sitrobheli, ikhabe - njengoba ubona, kuneBCAA yalo lonke uhlobo lokunambitheka. Ukukhonza ngakunye kuqukethe u-7 g wama-BCAA ngesilinganiso esingu-2: 1: 1 esinama-calories ayi-0. Ngokwengeziwe, umkhiqizo uqukethe inhlanganisela yama-electrolyte ukusiza ukugcina ibhalansi yamanzi nosawoti ngesikhathi sokuzivocavoca.
- I-AMINOx evela ku-BSN. Lo mkhiqizo unesici esisodwa esithakazelisayo - uqala ukukhukhumala ngemuva kokuxuba. Kuvela okuthile okunjenge-lemonade, ukudla kuphela futhi kunempilo. Abanye abantu bayayithanda, abanye abayithandi. Ukwakhiwa kuqukethe i-citrulline, ethuthukisa ukujikeleza kwegazi emisipha. Okuwukuphela kokubi inani elikhulu lodayi.
- I-BCAA 5000 Powder kusuka ku-Optimum Nutrition. Lawa ngamanye ama-BCAA ayimpuphu atholakala angathandeki. Yebo, ukunambitheka komkhiqizo kucacile, kepha uyazi ngokuqinisekile ukuthi uthenge ama-amino acid amathathu owadingayo hhayi okunye. Ungathola ukuhluka okunambitheka: i-punch yezithelo ne-orange.
Vele, uhlu alupheli lapho. Kunabakhiqizi abaningi abakhiqiza imikhiqizo esezingeni eliphakeme, kepha ama-BCAA abo awakakutholi ukuthandwa okunjalo emakethe.
Sincoma futhi ukunaka isilinganiso sethu se-BCAA - ukubuka konke kwemikhiqizo ethandwa kakhulu.
Ama-BCAA kuma-capsule namaphilisi
Umehluko phakathi kwamathebulethi we-BCAA nezinye izinhlobo ulele ekubunjweni kwawo. Kunezinto ezintathu kuphela kulo mkhiqizo: i-leucine, isoleucine ne-valine. Awekho ama-colorants, ama-sweeteners, flavour, ama-anti-caking agents nezinye izithako zokwenziwa. Le mpahla ibaluleke kakhulu kubakhi bomzimba ukulungiselela umncintiswano, njengoba izingxenye ezengeziwe zivame ukugcina amanzi ngaphansi kwesikhumba. Ama-capsules namaphilisi akulungele ukuphatha nawe, awathathi isikhala esiningi.
Okubi ukuthi ngemuva kokuphuza amaphilisi, i-aftertaste ebabayo engathandeki ingavela emlonyeni. Ukugwema lokhu, kufanele uphuze i-BCAA ngamanzi amaningi.
Ngokuya ngezitolo eziku-inthanethi, ama-BCAA alandelayo kuma-capsule namaphilisi athandwa kakhulu:
Ama-BCAA asefomini eliketshezi
Enye indlela ye-BCAA isesimweni soketshezi. Kuyi-concentrate ehlanjululwa emanzini. Iziphuzo ezilungele ukuphuzwa nazo ziyathengiswa. Kungcono ukuwathenga uma kwenzeka uhambo olude. Kwanele ukuphonsa ambalwa ala mabhodlela egumbini leglavu noma esikhwameni sokuhamba futhi uphuze kancane, ngaphandle kokukhathazeka nge-catabolism. Ngasikhathi sinye, awudingi ukuthatha isihlukuquzi, ibhodlela lamanzi amsulwa, ikani lama-BCAAs nawe futhi uchithe isikhathi ushukumisa.
Ama-BCAA agxile kuyindlela yokukhululwa enempikiswano. Imvamisa banambitha kamnandi kakhulu futhi bacebile, futhi ukuphatha ibhodlela lokugxila esikhwameni sakho sokuzivocavoca kuyintokozo engabazisayo. Iyakwazi ukuvuza noma ukuqhekeka nganoma yisiphi isikhathi. Manje leli fomu selimelwe kabi emakethe, ngoba isidingo salo siphansi kakhulu.
Kukholakala ukuthi ukugxilwa kwe-BCAA kunesilinganiso sokumunca esheshayo, kepha empeleni lesi sitatimende asikwazi ukuqinisekiswa noma ukuphikiswa.
Phakathi kweziphuzo esezenziwe ngama-BCAA, ochwepheshe bathi:
I-BCAA powder
Ama-BCAA anempuphu ukukhishwa okuvame kakhulu kwala ma-amino acid. Imikhiqizo eminingi yenza umkhiqizo osezingeni eliphakeme futhi omuhle kakhulu okumnandi ukuwuphuza ngesikhathi nangemva kokuqeqeshwa.
Indlela yokukhetha eyinhloko ukunambitheka: kubakhiqizi abaningi inika izingxenye zamakhemikhali eziningi kakhulu, kwabanye icishe ifane nezemvelo. Kepha akudingekile nakancane ukuthi ama-BCAA "anganambitheki" azoba mabi ngokwakhiwa nekhwalithi.
Ezinkampanini eziningi, ama-BCAA nge-powder aba uhlobo lwekhadi lebhizinisi; yibo abathengi abahlulela ukuthi imikhiqizo yalo mkhiqizo imfanele noma cha. Ukuthengisa okuqhubekayo nenzuzo kuxhomeke ngqo kulokhu. Ngalesi sizathu, kubaluleke kakhulu ukuthi imikhiqizo emisha yenze ama-BCAA amnandi wonke umuntu azowathanda. Abakhiqizi asebevele banegama, isisekelo esikhulu samakhasimende nokwethembela okuvela kumthengi akudingeki benze izithasiselo ezilungele ukunambitheka - into esemqoka ukubuka ikhwalithi nokusebenza kahle kwezingxenye eziyinhloko.
Ama-powder BCAA alandelayo adingeka kakhulu emakethe:
- Ama-Xtend BCAA avela kuSciVation. Ngaphezu kokunambitha, umkhiqizo uphawuleka ngokuba khona kwe-glutamine ekwakhiweni. Le amino acid isetshenziswa kuma-BCAA amaningi. I-Glutamine iyindlela enamandla yokuvikela amasosha omzimba, ukusetshenziswa kwayo kunciphisa ubungozi bemikhuhlane ekwindla nasebusika.
- I-AMINOx evela ku-BSN. Ngaphandle kokunambitheka okumnandi nokwakheka okulinganiselayo kwe-amino acid, abantu abaningi abawuthandi lo mkhiqizo ngenxa yobukhona be-sucralose kuwo. Ngokwemibiko engaqinisekisiwe, lesi sinambitheka sibangela ukungezwani komzimba, sinciphise amasosha omzimba futhi sinikele ezifweni zomgudu wamathumbu. Kodwa-ke, azikho izikhalazo ezisemthethweni ezivela kubathengi be-AMINOx mayelana nalokhu.
- Intra Fuel from SAN. Ngaphezu kwama-amino acid, lo mkhiqizo uqukethe i-potassium, i-calcium, i-niacin, i-vitamin B6 ne-phosphorus - ama-micronutrients adingekayo empilweni esebenzayo nasekuzivikeleni komzimba. Futhi iqukethe i-arginine ne-beta-alanine - izingxenye ezithuthukisa ukusebenza komzimba. Naphezu kwezinzuzo zomkhiqizo, akubona bonke abathengi abathanda ukunambitheka kwawo kwe-orange okubabayo.
Isiphetho
Uma isitolo sakho sokudla okunempilo singenayo imikhiqizo echazwe ku-athikili yethu, landela le mihlahlandlela lapho ukhetha ama-BCAAs:
- Umkhiqizi. Kubaluleke kakhulu. Khetha imikhiqizo kusuka kumkhiqizo osungulwe kahle waphesheya kwezilwandle. Uma ungakhubeki mbumbulu, ikhwalithi ye-BCAA izolunga.
- Ifomu lokukhishwa. Ama-BCAA akhethwa kakhulu ngefomu le-capsule noma le-powder. Uma wesaba ukungaziqageli ngokunambitha, khetha amaphilisi we-BCAA, awukwazi ukungahambi kahle. Iziphuzo ezenziwe ngomumo ze-BCAA nazo ziyisinqumo esihle, ukuzithenga kuhlala kungenanzuzo.
- Ukwakheka. Ama-BCAA ngokuvamile aqukethe izinto ezingeziwe: i-glutamine, i-taurine, i-caffeine, amavithamini, amanye ama-amino acid, nokuningi. Ngaphambi kokuthenga, cabanga ngokuthi kungani le micronutrient ifakiwe kumkhiqizo wakho: ukuze kuzuze noma ukunciphisa izindleko zomkhiqizo bese uthola inzuzo ethe xaxa?
- Inani lama-carbohydrate namakhalori ngokusebenza ngakunye. Uma ama-BCAA akho engaphezulu kwegremu elilodwa lama-carbohydrate ngokudla ngakunye, lo mkhiqizo awulungile. Akunasidingo sokukhokha lolo hlobo lwemali ngoshukela ojwayelekile noma ama-carbohydrate alula afanayo.
