Incazelo emfushane:
Isikhwama Esiyisicaba Saseceleni Ezintathu, Isikhwama Esiyi-Rounded Edge Flat, Umgqomo kanye Nomgqomo Wepulasitiki konke kuyatholakala.
| Ulwazi Oluyisisekelo | |
| Igama lomkhiqizo | I-BCAA powder |
| Amanye amagama | Ama-amino acid e-branched-chain, BCAA 2:1:1, BCAA 4:1:1, njll. |
| Ibanga | Ibanga lokudla |
| Ukubukeka | Impushana Isikhwama Esiyisicaba Saseceleni Ezintathu, Isikhwama Esiyi-Rounded Edge Flat, Umgqomo kanye Nomgqomo Wepulasitiki konke kuyatholakala. |
| Impilo yeshelufu | Iminyaka engu-2-3, ngaphansi kwesimo sesitolo |
| Ukupakisha | Njengezidingo zamakhasimende |
| Isimo | Londoloza ezitsheni eziqinile, ezivikelwe ekukhanyeni. |
Incazelo
Ama-amino acid e-Branched-chain (BCAAs) ayiqembu lama-amino acid amathathu abalulekile:
i-leucine
isoleucine
valine
Izithako ze-BCAA zivame ukuthathwa ukuze kukhuliswe ukukhula kwemisipha futhi kuthuthukiswe ukusebenza kokuzivocavoca. Bangase futhi basize ekunciphiseni isisindo kanye nokunciphisa ukukhathala ngemva kokuzivocavoca.
Lawa ma-amino acid ahlanganiswe ndawonye ngoba yiwo kuphela ama-amino acid amathathu aneketango elihlubuka ohlangothini olulodwa.
Njengawo wonke ama-amino acid, ama-BCAA angamabhlokhi wokwakha umzimba wakho owasebenzisayo ukwenza amaprotheni.
Ama-BCAA athathwa njengebalulekile ngoba, ngokungafani nama-amino acid angabalulekile, umzimba wakho awukwazi ukuwenza. Ngakho-ke, kubalulekile ukuzithola ekudleni kwakho.
Umsebenzi
Ama-BCAA enza ingxenye enkulu yesamba sechibi le-amino acid yomzimba.
Ehlangene, amelela cishe u-35-40% wawo wonke ama-amino acid abalulekile akhona emzimbeni wakho kanye no-14-18% walawo atholakala emisipha yakho.
Ngokuphambene namanye ama-amino acid amaningi, ama-BCAA ahlakazeka kakhulu emisipha, hhayi esibindini. Ngenxa yalokhu, kucatshangwa ukuthi badlala indima ekukhiqizeni amandla ngesikhathi sokuzivocavoca.
Ama-BCAA adlala ezinye izindima ezimbalwa emzimbeni wakho.
Okokuqala, umzimba wakho ungawasebenzisa njengezakhi zokwakha amaprotheni nemisipha.
Bangase futhi bahileleke ekulawuleni amazinga kashukela egazini ngokugcina izitolo zikashukela esibindini nasemisipha futhi bakhuthaze amangqamuzana akho ukuba angenise ushukela egazini lakho.
I-Leucine ne-isoleucine kucatshangwa ukuthi zandisa ukukhiqizwa kwe-insulin futhi zenze imisipha yakho ithathe ushukela omningi egazini lakho, ngaleyo ndlela yehlise amazinga akho kashukela egazini.
Ngaphezu kwalokho, ama-BCAA angasiza ekunciphiseni ukukhathala okuzwa ngesikhathi sokuzivocavoca ngokunciphisa ukukhiqizwa kwe-serotonin ebuchosheni bakho.
Ucwaningo lubika ukuthi ukudla amagremu angu-20 e-BCAA ancibilikiswe ku-400 mL wamanzi kanye no-200 mL wejusi yama-strawberry ihora elingu-1 ngaphambi kokusebenza kwandisa isikhathi ekukhathaleni kubahlanganyeli.
Ama-BCAA angasiza futhi imisipha yakho ukuthi zizwe ubuhlungu kancane ngemva kokuzivocavoca.
Abanye abantu abathenga izithasiselo ze-BCAA benza kanjalo ukukhulisa imisipha yabo.
Ibhalwe ngu-Alina Petre, MS, RD (NL)
Izinhlelo zokusebenza
1. Abasubathi abalahlekelwa isisindo futhi badle ukudla okunekhalori ephansi kodwa badinga ukukhulisa imisipha ethambile.
2. Abadla imifino/abadla imifino, abadla ukudla kwabo akunamaprotheni amancane.
3. Abasubathi bokukhuthazela abanevolumu yokuqeqeshwa okuphezulu kanye nokudla okuphansi kwamaprotheni.
