BCAA (BCA) - Sport Nutrition: wongororo, mapikicha. Sei kutora?

mitambo kugadzirwa kwezvokudya zvemichina vasvika pamwero kukwana anogona kupa chigadzirwa varume nevakadzi vane chete boka zvinhu izvo vanofanira kuzadzisa mumwe mugumisiro pasina zvisingadiwi yokuvirisa. Mukuwedzera, padanho yokuzvinatsa zvinoriumba saka zvakanaka kuti haugoni kunetseka nezvokuti kushandiswa mari ichaita kuti nezvimwewo nemigumisiro.

Chii chiri pasi ichi chisinganzwisisike chidimbu?

Vanhu vanopedza nguva refu ari yokurovedza muviri, vanoziva kuti BCA - Sports muviri, wongororo izvo vakawanda vacho zvakanaka. Asi vazhinji, ichingori chakavanzika, chii rinomiririra chinhu chisinganzwisisike chigadzirwa. Nokushaiwa yakawanda mashoko anowanikwa pamusoro ichi mhando zvokuwedzera zvokudya, vatambi regai kunyange kuriteerera. Uyezve, pane chitendero kwakapararira kuti pasina puroteni-vapfumi zvokudya hazvirevi kubatsira kunyange BCA. Wongororo ava groundless uye tiri boka rusaruro. Saizvozvowo munhevedzano mashoko, unogona kunzwa kuti chigadzirwa ichi utano, ine makemikari mavambo uye zvimwe zvikanganiso. Ngatiedzei kunzwisisa dingindira "GCA -. Mitambo kudya" Comments pamusoro boka iri yokuvirisa kuchaitawo kukubvumira kuti zvakawanda kwakarurama pfungwa dzavo.

BCAA - amino asidhi iri mapazi cheni. In ichi generalized boka inoumbwa zvitatu zvinoti:

• valine;
• leucine;
• isoleucine.

Chii yavo rutivi?

Musiyano pakati izvi zvitatu zvinokosha amino acids nevamwe 17 mapuroteni ose monomers kwakadaro hunhu muviri wavo. Ivo anotendeuka kunyanya skeletal tsandanyama. In chiropa, muviri wavo anononoka chaizvo. The ndechokuti kutendeutsa munhu BCA-amino acids inoda rinokosha enzayemu - keto asidhi dehydrogenase. Pamatunhu kuwanda chaizvoizvo ari skeletal netsandanyama. Chokwadi ichi chinoita kuti chinhu BCA muviri. Mitambo zvokudya, mutengi wongororo izvozvo kunosimbiswa pachishandiswa amino acids izvi nhaka zvakawanda zvainoita muviri. chigadzirwa ichi kunoita kuti vawane dzinokosha zvemitambo zvabuda, sezvo rudzi kuvaka zvinhu nokutengesa nokuda skeletal tsandanyama. Amino acids pamwe mapazi divi ngetani zvinosanganisirawo kudya dzimwe nokururamiswa zvirwere chokuita metabolic zvirwere.

Sei BCAAs?

Kamwe ari mumuviri womunhu, izvi amino acids kutanga kushingaira basa, riri kuitwa muzvinhu zvinotevera:

• Kwetunhu runodiwa mapuroteni zvinhu.
• Inotungamirwa zvinokosha amino acids akadai glutamine uye alanine.
• Kusikwa nesimba "chakazara" imwe mhando.
• Kutanga metabolic zvigadziriswe mapuroteni usage nokuda jekiseni usage murau.

Saka BCA - Sports zvokudya, izvo akaongororazve kutaura kwayo yakakwirira kukosha chakazara nokushanda kwenhengo dzemuviri. Kugona kwaro kunoongwa kwete chete nevanhu vaitungamirira chinoshingaira mararamiro, asi vaya vane hwakakanganisika mapuroteni muviri matambudziko.

BCAAs - mubatsiri ari simba kugadzirwa

Zvinozivikanwa kuti vane basa kurovedza kwevanhu tsandanyama une oxidation kuti amino acids pamwe mapazi divi ngetani. Saka, zvinokwanisika here kuramba simba homeostasis, achitora BCA. Mitambo zvokudya, izvo akaongororazve kutaura unhu waro wakanaka, yakavakirwa zvinokosha acids matatu. Vanorega muviri kuti starchy zvinhu. Izvi zvinhu, mukuru iyo - Shuga ndiko kwainyanya hwesimba uye kuitisa kuti Krebs kutenderera.

kupatsanura pakati amino acids

By nheyo amino iine acid muviri inogona kupatsanurwa muzvikwata mikuru mitatu:

• Glucogenic uye kunyanya kuti vawedzere wevasungwa pamusoro pyruvate nezvimwe intermediates, izvo synthesized muna Krebs kutenderera. zvinhu izvi ave hwaro paumbwe shuga mamorekuru. Nokudaro, amino acids kwakadai kubvumira kuti synthesize huru simba kunobva. Ichi chinhu chakakosha kwazvo unhu vakabatwa ne GCA. Reviews vanachiremba nenzira yakanaka ndiyo yakanakisisa kurumbidza kuti kushandisa chigadzirwa ichi. Muenzaniso unoshamisa glycogenic amino asidhi ndiyo valine.

• Ketogenic monomers mapuroteni vari rinoita kuumbika mafuta acids. Uyezve, mune izvi pane kuwedzera Kuwanda acetyl-coenzyme A, inova aizotangira lipoatsidnyh zvinhu. Mumiririri boka iri ndiro amino asidhi leucine. kugutsikana Its zviri kuderedzwa mu plasma panguva Kurovedza uye anaerobic muviri. Maererano masayendisiti, ketogenic amino acids vanokwanisa kupa muviri wako ane yakakura yakawanda simba kupfuura shuga. muviri wavo ari kuenda nenzira yakasiyana uye nawo uwandu ATP akasunungurwa, inopfuura mufananidzo pana Krebs kutenderera. Izvi zvinoita kuti tikwanise kunzwisisa BCA. Reviews vatambi vanoti chiri unrivaled tsime simba patinenge.
• The zvikabatanidzwa amino acids vanokwanisa kuratidza ehupfumi mapoka maviri uye kuwedzera kushanda zvose glucogenic uye ketogenic zvinhu. Muenzaniso mumwe hunyambiri fuma zvakadaro isoleucine.

The chikuru kushandisa mishonga ine BCAA

Wakabata mu murwiyo, zvinganzi vakagumisa kuti mitambo muviri BCAA racho, wongororo yevatengi kuti yekusimbisa ane Integrated chigadzirwa kudzidziswa nyanzvi yokurovedza muviri uye kubudirira nemigumisiro yakanaka pasina kukuvadza muviri.

With zvikuru wenyama mupfungwa muviri kunzwa wakawedzera vanoda GCA-amino acids uye akagadzirira kutora kwavari kubva tsandanyama rinenge zvinotungamirira kukuparadzwa kwayo. Kana ukatora izvi zvinhu kubva kunze, muitiro yokuparadza zvinogona kudziviswa.

Sezvo acids izvi amino urimowo mapuroteni usage?

amino acids All kuripo zvakasikwa, anogona kuva rakakamurwa zvinokosha uye zvisingakoshi. Kana wokutanga mhando zvinhu womunhu muviri anokwanisa synthesize dzavo, ekupedzisira tinofanira kuwana pamwe kudya. kwokushaya kwavo inokanganisa kunopindirana utano uye hwakazara zvakakomba. Mitambo zvokudya, ine chikamu BCAA, vanachiremba wongororo zvinoratidza ichi, unogona kuita kuti munyika reserves asangane kudiwa zvinokosha amino acids: leucine, isoleucine uye valine. Vari kushingaira munyaya muitiro kuvaka mapuroteni, izvo zvinoreva kuti ari samolecular vanochiva kuramba zvakajairika nerevane zvomukati zvose uye hurongwa.

BCAAs somunhu aizotangira kune dzimwe amino acids

Kana tikatarira zvakadzama nzira kuti atore nzvimbo miniti ose ari mumuviri womunhu, tinogona kuona zvinotevera: kubva amino iine acid alanine chakaumbwa ichitanga inobva shuga mamorekuru. Product kwayo hydrolysis - pyruvate - kaviri transamination. In chaizvo BCAA kushumira sezvo senitrogen anyatsoronga. Saka, imwe itsva amino acids - alanine, iyo inoendeswa chiropa uye kunogona akatendeukira ikoko Shuga kushandiswa simba mabviro tsandanyama.

mumwe mashandiro kwakadaro chakaumbwa glutamine, iyo inoita basa rinokosha mapuroteni kwetunhu muviri wose, chengetedza anabolism, DZEMUNHU DZINODZORA catabolism, kunomutsa masoja norudaviro uye masero intestinal, munyaya kwetunhu nucleotides.

BCAA vanoshumira sehwakapararira anyatsoronga amino senitrogen. Mapoka aya rapinzwa amino asidhi Precursors ari mamorekuru yokuumba mapuroteni monomers. Kutora kubva kunze, zvinokwanisika kuti kuponesa tsandanyama, izvo kazhinji vanobviswa BCA. Sports Nutrition (wongororo, mapikicha uye kurumbidza kuti kushandisa zvinyorwa izvi amino acids uye mapazi cheni vanofanira kuongorora pachine) unogona kuwana neimwe kuchengeta profile. murayiridzi An ruzivo kupa zano rakanaka, kufungisisa zvechadenga muviri. Zvisinei, unofanira kutanga bvunza chiremba wako pamusoro kugamuchirwe kushandiswa BCAAs panyaya yako.

Zviri mashandiro chiito kuti leucine

Mumuviri wedu, pane imwe inonakidza mashandiro, yainzi nangananga rapamycin kana mTOR. It hunodzorwa mapuroteni usage mumuviri: yakakwirira pamwero ATP rinoshanda, zvakasiyana zvazvakaita kana ichivharira nayo.

Zvinozivikanwa kuti paumbwe mapuroteni - zvikuru simba-ndichibvunza muitiro. Inogona chengetedza mTOR uye kuchititadzisa mapuroteni usage uye hypertrophy kuti tsandanyama dystrophy, asiwo kunoita kuti Kuwanikwa leucine. Izviwo amino asidhi ndiyo musimboti tsandanyama kukura, kuridza basa kutanga-bhatani nokuda mTOR hurongwa.

Sei BCAAs vari anoyevedza kuvasikana?

An dzinonakidza Chokwadi ndechokuti amino acids uye mapazi cheni havasi chete kugona inotokonya paumbwe tsandanyama rinenge asi inobatsirawo normalize uremu. BCA Source - Sports muviri, nhoroondo (nokuda kwevasikana) ndechokungoti zvikuru. Vamiririri rakaisvonaka hafu yevanhu vanopemberera kuchaitwa yokufutisa matambudziko pashure vachishandisa mushonga uyu. Chii chinokonzera izvi?

Masayendisiti kuchijeka chikonzero vakafuta nematambudziko. Mhosva chaizvo kemikari - leptin inoderedza. chiito Its kwakavakirwa murau pamusoro muviri, kudya uye somugumisiro kufuta. The secretion kuti kemikari iyi zvakananga novimba uwandu mafuta ari mumuviri womunhu. The yepamusoro kurema, zvikuru leptin inoderedza anogadzirwa. Kana isu pachigaro kudya uye vanorasikirwa mafuta muzvitoro, wevasungwa kuti kemikari ichi ipfupi. The muviri anobvamburwa rinoshandiswa chaiyo zviri leptin inoderedza, iyo inonzi kudzora pfungwa nezvezvokudya. Kuti nokuda kwake yevasungwa uye kuunganidza yekare mafuta muzvitoro, muviri unotanga kumutsa havi.

Leucine anokwanisa yokufudza wevasungwa kuti leptin inoderedza uye kudzora nzara. Zvinoguma kunzwa zvizere kushandisa yakawanda zvokudya duku. Leucine itsime inokwanisika mitambo zvokudya pamwe GCA. Reviews evasikana kubvumira kuti vafunga pamusoro kubudirira zvishandiso izvi pakurwisa ndakafuta. Uyezve, zvokuwedzera izvi hazvigoni chete uremu, asiwo kuwana akasungirirwa tsandanyama uye akanaka siluetti, pamwe munhu Workout ari yokurovedza muviri.

Chii chinokosha pamusoro mitambo zvokuwedzera pamwe BCA?

Vamwe vatambi, anzwa kubatsira leucine, tenda kuti zvichava zvakakwana kuti zvinyorwe zvokudya chete ichi amino acid, kuregeredza isoleucine uye valine. Izvi, chokwadi, zvinobatsira chaizvo kuponesa mari, asi ichi kunoita kuti kushayikwa plasma izvi zvinokosha zvinhu uye GCA Kunosanganisira kusaenzana mumuviri. Saka, mamwe vakatendeka vachawana zvose zvitatu acids amino panguva iyoyo chikamu nepakati mari.

Vatambi uyewo hanya mibvunzo inotevera: "Ndinofanira kutora GCA pamwe mapuroteni? Pane tinobatsirwa Mubatanidzwa uyu? "Mibvunzo iyi vanokodzera semitambo kudya pamwe BCA amino acids unodhura.

Masayendisiti akadzidza muviri zvokuwedzera data, vakagumisa kuti yemitambo zvinovaka muviri pamwe BCA kunokosha zvechokwadi zvikuru. Izvi amino acids vari kukurumidza kupinda muropa uye kusvika aida wevasungwa munguva pfupi. Dzavo metabolic mugumisiro hazvigoni kuenzaniswa ine whey mapuroteni hydrolyzate, zviri kumusoro pedyo kagumi.

Sei kutora GCA?

Zvinokosha kucherechedza chipimo chemushonga supplementation kuti mashoko kuitira kuti vawane yakanaka mugumisiro. Kana kutenga kuonana mumwe consultant pamwe mubvunzo sei kushandisa BCA - Sports kudya kunovaka. Reviews sei kuti chokushandisa ichi vanoti munhu ane muviri kurema 70-80 makirogiramu vachava zvakakwana kutora 5-6 magiramu ose BCAA yakaoma. Kana kurema mumhanyi 90-100 makirogiramu, kuti chipimo chemushonga vanofanira ngazviwedzerwe 6-7 d

Pane chakaipa wakadaro nemitambo kudya?

Sezvinongoita mimwe chinamatidzwa, mitambo kudya amino acids BCA kurera zvimwe kusava nechokwadi uye kutya. Usati edza chinhu chitsva, unofanira kufunga kana kuchachinja zvakaipa pamusoro muviri yedu. Siyana zvaizobatsira BCAA wongororo. Kukuvadza kana kubatsira - kwakapararira? Zvisinei, kunofanira vimbisa vatambi. Izvi zvinhu zviri chizvarwa kune muviri uye havagoni konzera kukuvadza. Kunze zvingava zvikuru nhaka nezvirwere dzinoitwa Kurambwa amino acids, asi nyaya idzi saka kashoma kuti tsika dzavo hakuna kunzwisisa senyevero chakakomba pakushandisa yemitambo zvinovaka muviri pamwe BCA.

mubvunzo mumwe kunoda ouchenjeri uye vanozvidzora kusvika. Kana iwe uri mutambi, Bodybuilder uye uri nekumhanya kuita zvinoenderana nokuremekedzwa zvakanaka zita, ipapo kushandisa simba mutambo naro hwunonzi uye zvakakodzera. Kana uchida kubudirira sezvo hunoshamisa nei kukosha GCA hausi kumutadzisa. Mumamiriro ezvinhu akadaro, kushandiswa mitambo anodhura zvokudya anoruramiswa. Zvisinei, kana iwe enda yokurovedza muviri 2-3 nguva pavhiki nevakawanda kukura, zvakakwana zvinovaka muviri achava zvakakwana, unogona kuita pasina chinokosha yokuvirisa.