Cia peb pib nrog txoj kev kawm txuj ci thiab nrhiav seb BCAA yog dabtsi. Cov tshuaj, uas yuav tau sib tham - ib qho kev ua si ntxiv, uas yog lub complex ntawm cov amino acids tseem ceeb heev. Nws muaj nyob rau hauv daim ntawv kua, thiab cov ntsiav tshuaj, tshuaj ntsiav thiab hmoov. Peb yuav xav txog qhov kev xaiv uas BCAA yog ib tus hmoov, tab sis ua ntej peb yuav pom cov kab ntawv ntawm qhov kev npaj no.
Tshuaj lom neeg muaj pes tsawg leeg ntawm BCAA
Cov khoom xyaw ntawm cov tshuaj xws li cov amino acids hauv qab no:
- Leucine . No cov amino acid yog paub zoo rau cov neeg koom hauv kev qoj ib ce, nrog rau kev tsim kho lub cev. Nws nquag koom hauv kev txuag cov leeg nqaij hauv kev ua haujlwm thiab pab txhawb kev tsim kho ntawm ib lub tshiab. Nrog nws cov kev pab, ib qho teeb meem yog muab tso rau hauv qhov chaw kom tsis txhob muaj kev puas tsuaj ntawm cov nqaijrog hauv lub cev, uas ua rau cov nqaij ntshiv zoo dua tuaj. Hauv lub cev tsis muaj cov tswv yim rau kev tsim cov leucine, yog li nyob rau hauv lub neej txhua hnub nws tuaj yeem tau txais los ntawm cov khoom siv uas yog cov amino acid no. Ntawm lawv: ntses, nqaij nyug nqaij thiab nqaij nyug, nqaij qaib thiab qaib cov txwv, nrog rau cov khoom qaub mis nyuj thiab txiv laum huab xeeb.
- Valine yuav pab kho lub cev tom qab kev cob qhia, nrog lub cev hnyav zog. Nrog nws cov kev pab nws yog tau los txhim kho kev sib koom tes ntawm kev taw qhia, ua rau kom ceev ceev. Nws nquag koom hauv cov metabolism, tshwj xeeb tshaj yog, cov nqaijrog, thiab tswj cov kev haus ntawm nitrogen mus rau hauv lub cev. Valine muaj nyob hauv cov qe qaib, nqaij nyuj, nqaij qaib fillet thiab salmon thiab walnuts.
- Isoleucine pab txhawm rau lub cev nrog lub zog thiab lub zog, thiab kuj pab kom mob pob. Txhim kho lub zog ntawm cov ntshav vim nws cov pa ntxiv, uas ua rau lub cev zoo ntawm hemoglobin, tswj cov ntshav qab zib hauv cov ntshav. Thaum muaj isoleucine, lub cev, tom qab hnyav hnoos lub cev, raug kho dua tshiab sai li sai tau. Qhov chaw ntawm no amino acid yog ntses, cheese, qe, nqaij qaib fillets thiab turkeys.
Dab tsi yog qhov yooj yim rau BCAA hauv hmoov?
Txhua daim ntawv ntawm BCAA muaj nws qhov zoo:
- cov tshuaj hauv cov ntsiav tshuaj los yog tshuaj ntsiav muaj lub caij pib: nws cov nyhuv ntawm lub cev pib li 15-20 feeb tom qab siv tshuaj;
- kua thiab hmoov preparations pib lawv cov yeeb yam yuav luag tam sim tom qab kev tswj xyuas.
Kev txiav txim ntawm kev txais neeg kawm
Txhawm rau ua kom zoo, koj yuav tsum paub seb yuav ua li cas thiaj li siv BCAA hauv hmoov. Qhov kev txiav txim ntawm kev noj tshuaj yog nyob ntawm qhov kev ceev ntawm nws qhov nkag mus rau hauv lub cev thiab qhov ua tau zoo ntawm cov nyhuv. Feem ntau, raws li kev xyaum qhia, siv sijhawm ntawm txawv sij hawm: thaum sawv ntxov los yog thaum nruab hnub, thiab ua ntej txoj kev kawm, thaum los yog tom qab kawm tas.
- Muaj coob tus ntseeg hais tias lub sijhawm zoo rau noj tshuaj yog thaum sawv ntxov, txij thaum noj cov tshuaj BCAA tom qab tshem tawm cov txhais tias txo qis qis cortisol thiab kom ntseeg tau tias muaj kev ruaj ntseg thiab muaj peev xwm ntawm cov leeg.
- Koj tuaj yeem tso npe thov BCAA thiab tagnrho hnub, tabsis ntawm qhov qhab-nees no muaj ntau qhov kev ntsuam xyuas: qee tus ntseeg tias qhov kev txiav txim no yog qhov tseemceeb, lwm tus ntseeg tias muaj cov cai siv siv BCAA hmoov. Thiab lawv hais tias kev siv cov hmoov hauv nruab hnub yuav tsis zoo txaus vim qhov tseeb tias lwm cov khoom noj uas txhawb cov amino acid theem tau rau hauv lub cev. Tias yog vim li cas thiaj noj cov tshuaj txhua hnub, raws li ntau ntseeg - tsis muaj point.
- Yuav ua li cas haus BCAA hauv hmoov ua ntej pib xyaum ua haujlwm, koj yuav tsum txiav txim siab nrog tus kws qhia. Ntxiv rau, nws yuav nyob ntawm seb puas muaj ib pluag mov ua ntej ua exercise: yog tias tsis yog, siv cov tshuaj kom tsim nyog.
- Yuav ua li cas kom haum haus BCAA hauv hmoov thaum lub caij kawm? Ua li no, dilute qhov hauv 200 ml dej: qhov no ua rau lub cev muab lub zog rau lub sijhawm kawm.