BCAA - rau dab tsi? Kawm dab tsi BCAA (BTSAA)

Yuav ua li cas yog bcaa, yog vim li cas muaj ib tug muaj protein ntau, nws yog tsim nyog los haus dej haus lub gainer? Tej lo lus nug koj muaj peev xwm nug koj tus qhia yog tias koj nyuam qhuav kos npe mus txog rau lub gym thiab, muaj mastered rau lub txheej txheem, txiav txim siab los kawm tau li cas los tsim kom tau nqaij sai. Qhov no txaus siab yog heev zajlus kom - yog vim li cas peretruzhdaetsya nyob rau hauv lub chav tsev, yog hais tias koj haus dej "khawv koob ntsiav tshuaj" thiab yuav zoo li Hercules? Peb bet tias koj tus qhia tej zaum hais tias siv xws li additives yog tsim nyog, thiab txawm qhia rau koj mus yuav ib yam dab tsi. Qhov no yog vim li - cov nyiaj hli ntawm neeg ua hauj lwm kev nyab xeeb chav tsev nyob tsis yog li ntawd ntau npaum li cas los ntawm cov zaug nrog cov neeg, tab sis nyob rau tib neeg muag khoom ntawm kev ua si pharmacology. Tab sis yuav ua li cas yog tej yam uas yeej muaj ib tug xav tau rau kev txais tos ntawm cov amino acids los yog protein shakes?

Tshuaj thiab cov kev ua si kev noj haus

Ua ntej koj yuav nug tus kws qhia seb koj yuav tsum noj cov protein, creatine los yog zoo bcaa, thiaj li nrov hnub no, Xav txog nws.

Bodybuilding fishes rov qab mus rau lub hnub ntawm lub heroes ntawm ancient Greece thiab Rome. Achilles, Hercules, tus gods ntawm lub Olympic pantheon ntawm mythology, thiab zoo tib yam Greeks thiab Loos muaj ib tug yawm lub cev, tsis siv tej tshuaj mus rau koj tus noj. Lawv zoo li twb conditioned los ntawm kev cob qhia kev - sib ntaus sib tua thiab npaj rau lawv. Yeej, loj hlob mus txog lub Spartans tsis tau thov txog bcaa, yog vim li cas yuav siv lawv, tab sis cia li ua hauj lwm rau nws.

Yuav ua li cas tag nrho cov nqe lus? Nyob rau hauv qhov tseeb, tau ib tug zoo nkauj lub cev nrog tej yam ntuj tso portrayal ntawm cov leeg yeej rau txhua leej txhua tus. Cov kev ua si pharmacology - yog ib tug ua lag ua luam uas feem ntau muaj cov kiv cua ntawm bodybuilding txawm placebo. Tag nrho cov tshuaj yuav hloov tau li ib txwm noj qab nyob zoo noj haus (peb yuav tsis tham, ntawm chav kawm, nyob rau steroids).

Amino acids - dab tsi yog nws

Yog hais tias koj yog mas yuav tau paub lub ntsiab lus ntawm lub sij hawm «bcaa», dab tsi yog cov tshuaj no thiab hais tias nws yuav muab koj lub cev, tig mus rau tej hlab ntshav.

Peb tsis nquag ua ib ke thiab tsim tsis muaj tus niaj hnub mus kawm rau peb lub cev proteins. Ib feem ntawm cov yog vim li cas cov lus dag nyob rau hauv lub fact tias cov nqaijrog muaj amino acids. Nws yuav tsum tau muab sau tseg hais tias amino acids muaj tag nrho cov nqaijrog yog ntawm cov tsiaj keeb kwm (nqaij, nqaij qaib, ntses, khoom noj siv mis) thiab zaub (legumes thiab cereals).

Scholars tau pom ntau tshaj ob puas amino acids, thiab ntawm cov, nees nkaum-ob amino acids yog qho tseem ceeb heev rau ib tug noj qab nyob zoo metabolism.

Qhov tseem ceeb thiab nonessential amino acids

Feem ntau ntawm cov tseem ceeb cov amino acids lub cev muaj peev xwm ua ke lawv tus kheej amino acids los ntawm lwm hom (lawv yog interchangeable), tab sis muaj cuaj amino acids uas lub cev tsis tau tsim rau lawv tus kheej. Yog xav tau lawv, peb yuav tsum tau tsis tu ncua noj cov khoom noj uas muaj rau lawv. Yuav ua li cas yog qhov yuav tsum tau ntawm tus kab mob nyob rau hauv lub Cuaj tseem ceeb cov amino acids? Txhua txhua hnub peb yuav tsum tau noj 10 mus rau 15 grams ntawm cov amino acids, uas yog, haus zaub mov ntau tshaj 70 grams ntawm cov protein, peb them uas twb muaj lawm xav tau kev pab rau qhov noj qab nyob hauj lwm ntawm lub cev.

Tab sis qhov no yog ib qho ntau npaum rau qhov nruab nrab neeg. Dhau li ntawd, leej twg yog koom nyob rau hauv hwj chim kev ua si, yuav tsum noj txhua txhua hnub, ob zaug kom ntau li ntau protein (140 grams) los npog lub cev yuav tsum tau rau amino acids.

bcaa: dab tsi thiab yuav ua li cas nws yuav tsum tau?

BCAAs (BTSAA) - ib tug ua ke ntawm tag nrho cov peb hom tseem ceeb cov amino acids. Cov no muaj xws valine, isoleucine thiab leucine. Yuav ua li cas npaum li cas yuav tsum tau koj haus dej haus ib hnub twg BTSAA? Thaum nws tawm los rau cov neeg laus caug, uas nws hnyav yog hais txog 80 kg, ces nws yuav tsum tau 7 grams ntawm cov amino acids. Tsis muaj BTSAA txoj kev loj hlob ntawm tus kab mob yog braked, tag nrho cov dab yog haujlwm, xws li lub cev kev muaj peev xwm tsim dua tshiab thiab kho. BTSAA - nws yog ib qho tseem ceeb cov khoom rau txhua leej txhua tus, tab sis peb yeej yuav tsum tau tshuaj tau txais nws?

Kuv yuav tau BCAAs los ntawm khoom noj khoom haus?

Yog hais tias lub hwj huam mov yog muaj nyob rau hauv bcaa khoom, yog dab tsi yuav tsum tau yog muaj kom xa cov amino acid nyob rau hauv lub cev? Cia peb kawm saib!

Qaib - 300 grams ib hnub twg yog txaus mus them rau cov txhua txhua hnub cai nyob rau hauv lysine, tryptophan, histidine, phenylalanine, thiab BCAAs.

Taum, taum, peas - nplua nuj nyob rau hauv valine, tryptophan, threonine, methionine. 150 grams tauj ib hnub yuav txaus los ua tus amino acid qauv.

Tsev cheese - muaj tryptophan, lysine, arginine, valine, phenylalanine.

Qe - paub rau peb cov khoom txig digestible, nplua nuj nyob rau hauv BCAAs, methionine thiab phenylalanine.

Ntses - isoleucine, lysine thiab phenylalanine yog muaj nyob rau hauv cov khoom no nyob rau hauv loj qhov ntau.

Groats - buckwheat, millet, oats, yog qhov chaw ntawm isoleucine, valine, histidine, leucine.

Ceev - tsuas yog hais tias lawv muaj ib tug complex protein tebchaw, ceev no kuj nplua nuj nyob rau hauv histidine, isoleucine, threonine, lysine.

Lub ntsiab lus rau kev siv ntawm BCAAs nyob rau hauv pab

Yog hais tias qhov tseem ceeb thiab qhov zoo tshaj plaws bcaa pom nyob rau hauv cov zaub mov, yog vim li cas siv additives?

Raws li lawv hais lub manufacturers ntawm cov kev ua si kev noj haus thiab cov tshuaj, cov amino acids uas yog muaj nyob rau hauv cov zaub mov, muaj ib tug tsis ruaj tsis khov daim ntawv. Qhov no txhais tau tias cov amino acids yog tsis assimilated nyob rau hauv nws cov ntshiab daim ntawv no, thiab ua ntej nws yuav teb li cas rau tsim tshiab tebchaw. Li ntawd, cov ntsiab lus ntawm cov as-ham tsis yog qhov. Kom tsis txhob poob ntawm cov amino acids, ncaws pob yuav siv kev noj haus tshuaj, uas kev txhawj xeeb cov amino acid ceg (muaj txog li 18 hom ntawm cov amino acids) muab amino acid (ntxiv muaj tsuas yog ib cov amino acid) los yog BCAAs (raws li koj twb paub, lawv muaj tag nrho peb hom amino acids).

Yuav ua li cas yog cov nyhuv ntawm BCAAs mob loj?

Paub tseeb hais tias ib tug neeg yog ib tug protein hauv daim ntawv ntawm lub neej. Yog li ntawd, cov amino acids uas ua tau cov nqaijrog yuav tsum tau los ntawm lub cev. Nws yog tshwj xeeb yog ib qho tseem ceeb kev siv ntawm cov tseem ceeb tshaj plaws bcaa amino acids, uas koj yuav muaj qhov saum toj no cov khoom los yog coj tej yam ceg.

Cov amino acids qeeb tus txheej txheem ntawm kev puas tsuaj ntawm tej nqaij, tsim kho lub tsim ntawm tshiab, leeb metabolic dab thiab cov burning roj.

Nkag BCAAs

Nws yog nthuav kom nco ntsoov tias nyob rau hauv piav txog cov kev pab cuam ntawm txoj kev siv ntawm ceg ntawm BCAAs, manufacturers ntawm kws additives "ntawd" tsis nco qab hais tias tag nrho cov ntawm cov zog yog ib qho txhua hnub khoom noj khoom haus. Yeej, siv lub BCAA tsiav tshuaj, koj yuav tau txais ib tug zoo ntxim, tab sis nws tej yam yog extraordinary xwb nyob rau hauv rooj plaub yog tias koj tsis noj protein. Nyob rau hauv tas li ntawd, ib tug ntsiav tshuaj yog nrov li bcaa 1000 comprises xwb 1 gram ntawm cov protein.

Kuv puas yuav tsum siv BCAAs?

Attentive txawj nyeem ntawv, tom qab nyeem ntawv txog lub zog ntawm cov amino acids yuav zadatsya lo lus nug no - bcaa npaj rau dab tsi siv, yog hais tias tus tib protein yog peb ib feem ntawm cov amino acids? Thiab lawv yuav tsum muaj txoj cai.

Yog hais tias koj haus dej haus protein shakes, vim hais tias koj tsis tau txais cov kev kawm protein los ntawm cov zaub mov, yog li yog vim li cas yuav koj them rau ib qho ntxiv amino acid complex?

Koj yuav tsum paub txog bcaa, hais tias nws tsuas yog ua tau rau kom lub caij ntawm koj workout, tab sis tsis muaj dab tsi ntau. Qhov no tshuaj tej zaum yuav kuj ua ib tug zoo ntxim thaum koj them rau cov txhua txhua hnub yuav tsum tau rau cov protein ntau rau hauv lub cev ntawm cov zaub mov. Rau cov neeg uas nyuam qhuav pib xyaum tu yus nyob rau hauv lub gym, muaj yog tsis muaj yuav tsum tau siv sij hawm BCAAs.

Yog hais tias koj yog ib tug ntev lub sij hawm thiab enthusiastically koom nyob rau hauv "kev tsim kho" ntawm nws lub cev thiab siv yuav txaus siab rau cov kev ua si ua liaj ua teb, ces koj yuav tsum xav hais tias - tsis txhob siv nyiaj yog hais tias koj ua dab tsi? Tseeb, es mus yuav lwm batch ntawm amino bcaa, tej zaum koj yuav zoo li siv cov nyiaj rau ib tug ob peb kilograms ntawm cov nqaij.

Tsis txhob tib neeg tsim muaj tsis ntau tshaj yog dab tsi xwm muab rau peb. Saib cov kev cai ntawm ib tug noj qab nyob zoo, tag nrho thiab xuas, koj yog kiag li ntub txaus rau koj lub cev nrog rau txhua yam koj xav tau. Additives nyob rau hauv daim ntawv ntawm cov amino acids yuav tsis ua mob rau koj, tab sis them rau lawv ua rau tsis muaj kev txiav txim zoo.