Budada BCAA ee silsiladda laamaha leh
Budada BCAA waa magaca wadajirka ah ee saddex amino acids oo caadi ah, kuwaas oo kala ah leucine, valine iyo isoleucine, oo sidoo kale loo yaqaan amino acids silsilad laamood leh.
Asiidhka amino-silsiladda laanta leh (BCAAs) waa kaabisyada nafaqada ugu muhiimsan uguna waxtarka badan ee dhacdo kasta oo isboorti.
Sharaxaadda Badeecada
Amino acids silsilad laamo leh waa saddex amino acids oo caadi ah oo ku jira borotiinka, kuwaas oo kala ah, leucine, valine iyo isoleucine, oo si wadajir ah loogu yeero amino acids silsilad laamo leh (BCAA), sidaa darteed waxaa sidoo kale loogu yeeri karaa amino acids silsilad laamo leh.
Asiidhyada amino-ka silsiladda laamiga ah (BCAAs) waa kaabisyada nafaqada ugu muhiimsan uguna waxtarka badan ee dhacdo kasta oo isboorti. Sidaa darteed, aad ayey muhiim u tahay haddii aad rabto inaad kordhiso murqaha ama aad hesho tamar badan si dabiici ah oo aan lahayn wax saameyn ah, markaa waa inaad si dhab ah u tixgelisaa inaad si dhab ah u isticmaasho asiidhyada amino-ka silsiladda laamiga ah.
Waxaan sidoo kale bixinaa adeeg gaar ah oo ah shuruudahaaga. Kusoo dhawoow inaad noo soo dirto faahfaahinta baahiyahaaga.
Shaqada
1. Kordhinta murqaha
Shaqada ugu weyn ee BCAA waa in la hormariyo habdhiska borotiinka xilliga soo kabashada ka dib jimicsiga, la dedejiyo isku-darka murqaha, la yareeyo kala-goynta unugyada muruqa, iyo in la kordhiyo cufnaanta murqaha. Amino acids-ka silsiladda laanta leh ayaa sidoo kale leh saameyn aad u wanaagsan oo ka hortagta kala-goynta, taas oo ka caawisa ka hortagga burburka borotiinka iyo luminta murqaha, tani aad bay muhiim ugu tahay kuwa ku jira marxaladda xakamaynta cuntada kahor ciyaarta.
2 Yaree dufanka
Leucine iyo isoleucine oo ku jira silsiladda laanta BCAA amino acids ayaa kaa caawin kara yareynta dufanka. Leucine waxay kor u qaadaa koritaanka murqaha waxayna kuu ogolaaneysaa inaad isticmaasho kalooriyo badan inta lagu jiro xilliga luminta dufanka. Tijaabo loo sameeyay lagdanayaasha oo la bilaabay 1997 ayaa lagu ogaaday in iyadoo la raacayo mabda'a hubinta farqiga kalooriga, marka la barbar dhigo ciyaartoyda kale, ciyaartoyda qaata amino acids silsiladda laanta leh waxay lahaayeen hoos u dhac weyn oo ku yimid dufanka jirka, gaar ahaan dufanka dhexda.
3 Ka-hortagga daalka
Valine-ka BCAA wuxuu la dagaallamaa tryptophan, wuxuu abaabulaa beddelka tryptophan, wuxuu yareeyaa soo saarista serotonin-ka maskaxda, wuxuu yareeyaa maadada serotonin-ka, wuxuu ka hortagaa maskaxda inay soo saarto "farriimo daal", wuxuuna hubiyaa tayada jimicsiga. Kaabista amino acids-ka silsiladda laanta ah ka hor ama inta lagu jiro jimicsiga waxay hagaajin kartaa awoodda jimicsiga waxayna dib u dhigi kartaa daalka. Qaadashada amino acids-ka silsiladda laanta ah isla markiiba ka dib jimicsiga ama cuntada ka dib jimicsiga ma aha oo kaliya inay yareyso cortisol waxayna si dhakhso ah u soo celin kartaa heerka amino acids-ka silsiladda laanta ah ee muruqyada, laakiin sidoo kale waxay kicin kartaa soo saarista insulin waxayna kor u qaadaysaa nuugista amino acids-ka kale ee muruqyada.
4 Kor u qaadida difaaca jirka
Jidhka aadanuhu ma samayn karo asiidhyada silsiladda laamiga ah, asiidhyada silsiladda laamiga ahina waa asiidhyada amino ee ugu tooska badan ee ay muruqyadu isticmaalaan. Sidaa darteed, marka habdhiska difaaca jidhku u baahan yahay asiidhyada amino ee silsiladda laamiga ah, jidhkeenu ma awoodi karo inuu siiyo asiidhyada amino ee silsiladda laamiga ah oo ku filan habdhiska difaaca jirka. Sidaa darteed, dadka jirdhiska qaba, ku-darka asiidhyada amino ee silsiladda laamiga ah ee ku habboon waxay gacan ka geysan kartaa hagaajinta difaaca jirka.
Maxaan ugu baahanahay BCAA Sahayda?
Maadaama ay tahay side nitrogen ah, amino acids silsilad laamo leh ayaa ka caawiya isku-darka amino acids kale ee looga baahan yahay isku-darka murqaha. Si fudud haddii loo dhigo, waa hab fudud oo loo sameeyo amino acid unugyo muruq oo adag oo dhammaystiran. Sidaa darteed, amino acids silsilad laamo leh ayaa kiciya soo saarista insulin, doorka ugu weyn ee insulin-tuna waa inuu u oggolaado in sonkorta dhiigga ee ku wareegsan ay nuugto muruqyada oo loo isticmaalo ilo tamar. Soo saarista insulin-ta waxay sidoo kale kor u qaaddaa nuugista amino acids muruqyada. Amino acids silsilad laamo leh waxay leeyihiin saameyn isku-dhafan iyo mid ka-hortagga burburka, sababtoo ah waxay si weyn u kordhin karaan isku-darka borotiinka, waxay kor u qaadi karaan sii deynta hoormoonnada la xiriira, sida hoormoonka koritaanka (GH), IGF-1 (insulin-like growth factor-1) iyo insulin, waxayna gacan ka geysan karaan ilaalinta saamiga testosterone/cortisol ee macquulka ah.
Amino acids silsilad laamood leh ayaa sidoo kale leh saameyn aad u wanaagsan oo ka hortagga burburka, sababtoo ah waxay gacan ka geystaan ka hortagga burburka borotiinka iyo luminta murqaha, taas oo aad muhiim ugu ah kuwa ku jira marxaladda xakamaynta cuntada kahor ciyaarta. Marka qaadashada kalooriga ay yar tahay, isticmaalka amino acids silsilad laamood leh ayaa si xooggan loogu talinayaa, sababtoo ah heerka isku-darka borotiinku wuu yaraanayaa waqtigan oo kala-baxa borotiinku wuu kordhaa, sida marka borotiinka la cuno la dheefshiido oo la nuugo, borotiinku waa la hydrolyzed oo loo kala qaybiyaa kuwo fudud. , Walxaha milma, sida peptides iyo amino acids, haddii kale waxaa jira khatar ah in murqaha la waayo.
1. In ka badan 10 sano oo waayo-aragnimo ah oo ku saabsan shahaadada ISO,
2. Warshadda dhadhanka iyo isku darka macaanka, Noocyada Tianjia ee Gaarka ah,
3. Cilmi-baaris ku saabsan aqoonta suuqa iyo dabagalka isbeddelka,
4. Bixinta Waqtiga & Dhiirrigelinta Kaydka ee alaabada kulul ee dalbanaya,
5. La isku halleyn karo & Si adag u raac mas'uuliyadda qandaraaska iyo adeegga iibka kadib,
6. Xirfadle ku takhasusay Adeegga Caalamiga ah ee Saadka, Dukumentiyada Sharciyeynta & Habka Kormeerka Dhinac Saddexaad.
