BCAA shine karin abincin da ke dauke da amino acid. Ba a samar da waɗannan mahaɗan ta yanayi ba - suna shiga cikin jiki ne kawai tare da abinci mai gina jiki.
Kwanan nan, masana suna ta magana game da rashin tasirin amino acid din daya rage. Sun goyi bayan ra'ayinsu ta hanyar cewa cin yankakken nama mai kyau yana da rahusa da lafiya, kuma har ma akwai karin furotin a wurin. Bambanci kawai shine cewa a wannan yanayin, amino acid zasu shiga cikin jiki minutesan mintuna kaɗan fiye da lokacin shan BCAA. Za mu gano idan wannan haka ne da gaske, menene fa'idodi, fa'idodi da yiwuwar cutar ta BCAA.
BCAA - abun da ke ciki da kaddarorin
BCAAs suna hade da amino acid mai rassa uku. Waɗannan sune mahimman mahadi waɗanda zasu iya shigar dashi kawai daga waje, tunda ba'a haɗuwa da su ba.
Leucine
An gano wannan amino acid mai mahimmanci kwatsam, an samo shi a cikin cuku mai laushi. Masana kimiyya Laurent da Gerard ne suka fara bayyana shi. A magani, ana amfani dashi don maganin cututtukan hanta, anemia. Daga cikin kaddarorin masu amfani sune:
- hada furotin a cikin tsokoki da hanta;
- daidaituwa na matakan serotonin, saboda abin da ɗan wasan bai gaji ba;
- rage matakan glucose na jini da motsa motsawar ci gaban girma hormone girma.
Bugu da kari, lokacin da leucine ya lalace, ana samarda b-hydroxy-b-methylglutaric acid, wanda yayi kama da tsari ga cholesterol da kuma hormones na anabolic. Saboda haka, yana sauƙaƙe samuwar androgens.
Abun da ake buƙata yau da kullun don wannan amino acid a cikin manya shine MG 31 a kowace kilogram 1 na nauyin jiki.
Labarai
Amino acid wanda ba za'a iya maye gurbinsa ba wanda yake cikin kuzarin kuzari. Mutum na yau da kullun yana buƙatar 1.5-2 g na isoleucine kowace rana, amma ga yan wasa buƙatun sun fi yawa. Akwai yawancin wannan amino acid din a cikin nama da kwayoyi. Abin da ya sa za a iya maye gurbin BCAA da waɗannan samfuran. Matsalar kawai ita ce ba za ku iya cin goro mai yawa ba, tunda suna da yawan adadin kuzari. Kuma nama mai yawa yana da wahalar narkewa. Kamar leucine, wannan amino acid din yana motsa kwayar halittar hormones kuma yana ƙarfafa garkuwar jiki.
Liyafar ta dole ne a aiwatar da ita daidai da duk ƙa'idodi. In ba haka ba, zaku iya haifar da sakamakon da ba a so:
- rage cikin ƙwayar tsoka;
- rage saukar da hankalin glucose a cikin jini;
- ƙara bacci da rashin nutsuwa.
Valine
Valine yana taka muhimmiyar rawa a cikin ƙarin kayan aikin BCAA - wannan mahaɗar ba makawa don haɓakar tsoka da haɗuwa. Godiya ga gwaje-gwajen akan beraye, an tabbatar da cewa ƙarin shan wannan amino acid yana ƙara ƙarfin jimiri ga damuwa (yana kariya daga canjin yanayin zafi da zafi). Kamar leucine, valine yana aiki ne a matsayin tushen ƙarin kuzari don tsokoki, yana riƙe da babban ƙwayar serotonin, wanda ke sa ɗan wasan ya gaji bayan horo.
Valine, kamar sauran amino acid na kari, ana samun sa a hatsi, nama, da kwayoyi.
Mahimmanci! BCAA da L-carnitine ba za a iya haɗa su ba. Amino acid na iya rage saurin shan na karshen.
Rashin fahimta game da mummunan tasiri
Akwai tatsuniyoyi da yawa game da BCAA. Mafi na kowa su ne:
- “BCAAs sunadarai ne masu haɗari” ba haka bane. Magungunan gargajiya waɗanda ke samar da furotin ana samun su ne kawai a cikin samfuran ƙasa. A cikin BCAA suna cikin tsari mai mahimmanci. Amma wannan baya sanya ilimin sunadarai mai gina jiki.
- "BCAA na haifar da cutar da ba za a iya magance ta ba ga ɓangaren hanji, yana haifar da miki" - kamar yadda karatun asibiti ya tabbatar, koda kuwa kun zarce abin da ake sha a kullum, maye ba zai faru ba. Thearin zai iya cutar da koda kawai idan ya daɗe yana cin fiye da ƙa'idar yau da kullun sau 10-15.
- "Supplementarin abinci yana haifar da lalacewar jima'i" sanarwa ce da ba ta da tallafi daga kowane nazarin asibiti. Wataƙila, wannan almara ya samo asali ne daga masaniya mai daci tare da abubuwan wasan motsa jiki dangane da hormones. Abubuwan haɗin hormonal ne waɗanda ke haifar da matsaloli na ƙarfi.
Real illa
Mummunan halayen yana faruwa ne saboda rashin dacewar ƙarin wasanni. BCAA na iya haifar da belching, ƙwannafi, da kuma matsalolin kumburi. Wannan yana faruwa lokacin da aka ɗauki miyagun ƙwayoyi a cikin komai a ciki.
Amino acid suna kunna aikin tsarin narkewar abinci, ana fara samarda ruwan 'ya'yan ciki a cikin adadi mai yawa (a takaice dai, aikin yan hanji yana aiki a cikakke) Saboda wannan, sakamakon da ba a so.
A halinda ake ciki, illolin sun hada da matsalolin tsoka da hawaye, lalacewa da yakar mahaɗan. BCAA yana haɓaka ƙarfin hali, yana taimakawa cikin haɓakar tsoka. Saboda wannan, mutanen da ke cikin aikin gina jiki da sauran wasanni sun wuce ayyukan motsa jiki da aka halatta. Kuma wannan, bi da bi, yana cike da rauni. Don ƙarin ya zama mai fa'ida, dole ne a sha cikin hikima.
M sakamako
Ana amfani da fa'idodi masu amfani na BCAA kuma an tabbatar dasu ta hanyar bincike. Lokacin da jiki ya rasa amino acid, haɓakar tsoka yana tsayawa. Ga mutumin da ke jagorantar salon rayuwa, akwai wadatattun abubuwa. Amma ga ‘yan wasa, musamman wadanda ke cikin wasannin motsa jiki, basu isa ba.
Tare da motsa jiki mai karfi, narkar da muhimman amino acid a jiki yana raguwa (musamman leucine). Don cike rata, ana kunna hanyoyin tafiyar da rayuwa waɗanda ke lalata sunadaran tsoka. Wannan baya faruwa yayin shan abinci mai gina jiki.
Karin BCAA shine tushen makamashi. Magungunan sunadarai na leucine yana samar da ATP fiye da glucose a cikin irin wannan girman. BCAAs suna rufe yawan amfani da glutamine yayin motsa jiki. Wannan sinadarin yana taka muhimmiyar rawa wajen samun karfin tsoka, yana sarrafa hadafin sunadarai, kuma yana kara maida girman hormone girma.
BCAA yana taimakawa ba kawai gina tsoka ba, amma kuma yana haɓaka ƙimar nauyi. Supplementarin yana daidaita kira na leptin. Yana da wani kashi wanda yake daidaita ci, ci da kuma adana mai.
Leucine yana shayar da jiki da abubuwan gina jiki, wanda ke rage yunwa. Motsa jiki na yau da kullun yana ƙone adadin kuzari da mai - mutum ya rasa nauyi.
Contraindications
Duk da cewa BCAA ta ƙunshi amino acid da suka wajaba ga jiki, ba kowa bane zai iya ɗaukar ƙarin.
Itiveara abin ƙyama ne a cikin waɗannan lokuta masu zuwa:
- cututtukan cututtukan zuciya;
- ciwon sukari;
- damuwa a cikin aikin sashin gastrointestinal: gastritis, ulcer, hyperacidity;
- mummunan cututtuka na gallbladder, zuciya, kodan da hanta.
Idan mutum yana da ƙoshin lafiya, babu wasu takaddun lada da aka lissafa, BCAA ba zata cutar da jiki ba idan an bi ƙa'idodin amfani da su sosai.
Ba'a ba da shawarar ɗaukar ƙarin ba tare da tuntuɓar ƙwararren masani ba: haƙuri na mutum ga abubuwan haɗin yana yiwuwa.
Game da halayen rashin lafiyan, ana dakatar da gwamnati nan da nan.
Sakamakon
Duk da irin waɗannan kyawawan kaddarorin na BCAA, shaharar wannan ƙarin yana taɓarɓarewa a cikin recentan shekarun nan, wanda ke da alaƙa da ƙananan ƙarancin amfani da shi. Kamar yadda muka tattauna a farkon wannan labarin, cin abinci koyaushe yana da rahusa fiye da amfani da abubuwan kari masu tsada. Athleteswararrun athletesan wasa suna shan amino acid koyaushe, yayin da masu tallafawa ke ba su kyauta. Farashin BCAA yana da girma: 300 g zai biya 700 rubles. Kuma dangane da masana'anta da ƙarar, farashin marufin ya kai 5,000 rubles da ƙari.
