BCAAs yog dabtsi? Thaum twg thiaj tsim nyog yuav noj cov amino acids?

Nyob rau hauv tsab xov xwm no peb yuav saib dab tsi BCAAs yog thiab nyob rau hauv li cas mob nws yog tsim nyog noj lub cuab tam. Yog li, tam sim ntawd teb lo lus nug no. BCAA stands rau branched-saw ntawm cov amino acids (txhais lus: "branched saw amino acids," piv txwv li, leucine, valine thiab isoleucine). Cov tshuaj no yog ib qho tseem ceeb hauv kev noj haus ntawm kev ua kis las.

Cov amino acids no, tsis zoo li lwm cov ntsiab lus, tsis yog tsim los ntawm lub cev. Qhov no txhais tau tias lawv yuav tsum tau noj hauv cov zaub mov. Lub uniqueness ntawm BCAA yog tias nws pub cov nqaij ntshiv ncaj qha, thaum lwm cov amino acids yog siv hauv daim siab. Tsuas nco ntsoov tias kev noj cov qoob loo ntawm BCAA yog cim tseg thaum koj starving (tsis txhob noj cov as-ham) thiab ntev kawm (ntau tshaj plaub teev sib law liag).

Glutamine

Peb tau qhia zoo li cas BCAAs, tab sis tsis tau hais txog kev tiv thaiv xws li glutamine, uas yog cov amino acid ntawm cov leeg. Nws muaj 60% ntawm tag nrho cov leeg nqaij amino acids. Nrog rau kev ntxhov siab, glutamine pib tawm ntawm cov leeg mus rau hauv cov ntshav, uas txhais tau hais tias feem ntau cov neeg ncaws pob xav tau kev ceev nrawm.

Peb tsis pleev xim rau lub sijhawm ntev li cas BCAAs, tab sis peb zoo dua qhia cov qauv kev txais tos.

Yuav ua li cas coj BCAA?

Kev pom zoo rau kev txais tos ntawm cov amino acids qhia tau tias yuav noj npaum li cas ntawm 5-10 g ua ntej thiab tom qab kev cob qhia. Cov 10-20 grams no tau muab faib ua ob peb zaug thiab coj mus ntxiv rau hauv cov chav kawm. Ntawm chav kawm, qhov no tsis yog tsim nyog, tshwj xeeb tshaj yog yog tias koj cob qhia tsis pub ntev tshaj 1.5-2 teev ua ke. Ua ntej kev sib tw, thaum noj zaub mov tsis txaus, yuav tsum tau noj kom ntau li 30-50 g ib hnub.

Cov nyhuv loj tshaj plaws ntawm kev siv cov tshuaj yog pom nrog kev cob qhia (quab yuam). Nyob rau hauv cov ntaub ntawv ntawm ib tug aerobic workout ntau qhov sib txawv koj yuav tsis pom. Rau cov neeg ncaws pob nws yog qhov zoo uas xaiv cov amino acid ntau ntau.

Qee hom amino acids

Kev xaiv ntau hom amino acids yog nyob rau tom khw ntawm kev ua si. Ib qho ntawm ntau tshaj yog cov khoom noj khoom haus BCAA thiab hmoov.

Thawj lub tuam txhab ua ntau yam amino acid complexes, uas muaj xws li cov amino acids los yog ntau yam ntawm cov vitamins thiab cov as-ham. Qhov no tso cai rau koj ua kom poob rau feem ntau cov kev poob siab nrog kev kawm grueling thiab tawv cov khoom noj ua ntej kev sib tw.

Hais txog BCAA Hmoov, cov khoom no muaj cov ntsiab lus tseem ceeb xws li valine, leucine thiab isoleucine, thiab glutamine. Nrog kev pab los ntawm cov yeeb tshuaj, qib kev loj hlob hormone thiab testosterone nce, cov txheej txheem ntawm catabolism txo, thiab kev noj cov nqaij hlwb protein tsawg.

Peb hais dab tsi BCAAs yog, thiab nyob rau hauv dab tsi mob nws yog siv. Nws yog worthwhile mus ceeb toom pib ncaws pob uas xav kom tau txais kev tshwm sim sai dua. Ntawm cov khoom ntiag tug tsis txaus siv hauv kev noj haus ntawm cov amino acids tsis tsim nyog. Ntxiv mus, yog tias koj pib noj cov khoom ua si, koj tuaj yeem tau txais cov lus qhia rov qab. Lub cev yuav tsum tsis txhob tau txais lwm lub zog xwb, tab sis kuj yuav siv nws. Rau kev kawm tiav full-fledged, tig mus, nqaij ntshiv uas raug cob qhia thiab tau txais kev kawm, thiab qhov no yog ua tau tom qab kev qhia tawm. Yog tias koj yog tus tshiab, tab sis xav paub txog cov lus BCAAs zoo li cas, koj pib kawm tau zoo, thiab thaum koj paub tias koj tau ua tiav qhov kev tshwm sim zoo, tab sis xav tau ntau dua, mam li kawm txog lub ntsiab lus no.