BCAA - he aha kēia mau amino acid, pehea e koho ai a hoʻohana pono ai?

BCAA (mai ka ʻōlelo Pelekania - lālā i hoʻopaʻa ʻia i nā amino acid) - kahi huahana o ka meaʻai haʻuki, me ʻekolu mau amino acid pono: leucine, isoleucine a me valine. Kāhea ʻia kēia mau amino acid ʻaʻole hiki ke hoʻololi ʻia no ka mea ʻaʻole hiki i ke kino ke synthesize iā lākou iho, no waho wale nō lākou e hele mai ai. ʻAʻole like me nā amino acid ʻē aʻe, metabolized nā amino acids pono i kaʻiʻo muscle.

No ke aha nā BCAA?

E noʻonoʻo pehea nā BCAA a no ke aha lākou. He mea nui kēia trinity o nā amino acid i ka hana kino kanaka.

E hoʻopaʻa i kā lākou kuleana a me kā lākou hana i ka hoʻohana ʻana i ka papa.

Pili loa ka ʻai BCAA ma ke ʻano he kākoʻo haʻuki i ka wā o ka papaʻai a me ka hoʻēmi kino. I kēia manawa, he palena ko ke kino i nā kumuwaiwai no ke ola hou ʻana, a kōkua ʻo BCAA i mea e kū ai i ke koʻikoʻi. Eia hou, hoʻemi ʻia ka nalo ʻana o nāʻiʻo i ka liʻiliʻi.

ʻOiai e loaʻa ana ka nui o nā mākala, hana ka hapa nui o nā mea pāʻani me ka ʻole o kēia huahana. Inā lawa kāu protein kiʻekiʻe-kiʻekiʻe mai nā kumuwaiwai like ʻole i kāu papaʻai, ʻaʻohe pono no BCAA. ʻIke ʻia kēia mau amino ʻekolu i ka nui o ka moa, ka iʻa iʻa a me ka pipi, a me nā huahana meaʻai haʻuki pū kekahi. Eia kahi kikoʻī hoʻolauna i ka mākino kūkulu kino.

He aha nā kuleana o nā mea hoʻohui constituent?

ʻO ka mahele o ka leucine, isoleucine a me valine i loko o kahi waihona kikoʻī ʻokoʻa ʻokoʻa: 2: 1: 1, 4: 1: 1, 8: 1: 1, 16: 1: 1, a me nā mea like ʻole. ʻOi aku ka kiʻekiʻe o ka pono no ia, ʻoiai i ka wā o ka hoʻomaʻamaʻa, hoʻopau ʻia kāna mau mālama. ʻO Leucine ke kuleana no nā anti-catabolic, anabolic a me nā hana ikaika. Hōʻoia ka noiʻi e hāʻawi ka leucine i ka ulu wikiwiki ʻana o ka mākala a me ka hoʻoliʻiliʻi momona.

No ke aha e pono ai nā amino acid ʻelua ʻē aʻe?

ʻO Isoleucine ke kuleana no ka synthes synthesist i loko o ke kino. Eia kekahi, ʻo ka lawe ʻana i ka isoleucine i ka meaʻai e normalize ai i nā pae glucose koko a me ka hana o serotonin.

He mea nui ʻo Valine no ka ʻōnaehana waena a me ka ʻōnaehana autonomic. ʻOi aku ka waiwai o kona alo i nā kūlana o ka hoʻomaʻamaʻa paʻakikī maʻamau. He mea nui ʻo Valine no ka hana ʻike a loaʻa iā ia nā ʻano antidepressant.

Loaʻa nā BCAA i nā ʻano like ʻole: papa, capsule, pauka, a me ka wai. ʻAʻole pili ke ʻano o ka hoʻokuʻu i ka pono; he mea maʻalahi a me nā makemake pilikino. Manaʻo ka hapa nui o nā skeptics he like nā pōmaikaʻi o ka lawe ʻana i BCAA me nā placebo. Akā ʻaʻole kēia ka hihia. ʻO nā pōmaikaʻi o BCAAs ʻaʻole i hōʻoia ʻia e nā loiloi mai nā mea kūʻai maoli, nā mea pāʻani a me nā loea hoʻoikaika kino, akā e nā noiʻi he nui i mālama ʻia i kahi hoʻonohonoho olakino. E hāʻawi mākou i kahi mau huaʻōlelo.

A. Mero "Hoʻohui Leucine a me ka hoʻomaʻamaʻa ikaika":

"ʻO ka hoʻohui ʻana o BCAA amino acid (76% leucine) i ka loaʻa ʻana o ka protein i kēlā me kēia lā i hopena i ka hoʻonui ʻana i ka nui o nā mākala a me ka ikaika i nā mea pāʻani, a hoʻemi i ka haʻihaʻi o nā mākala me ka hōʻemi ʻana i ka momona o ke kino."

ʻO Yoshiaru Shimomura:

"Hōʻoia ka ʻikepili he mau mea hoʻokele waikawa paha nā mea hoʻokele o ka BCAA metabolism, a ʻoi aku ka makemake o ke kino no kēia mau amino acid i ka hoʻoikaika kino. ʻO ka lawe hou ʻana o BCAA ma mua a ma hope o ka hoʻomaʻamaʻa e alakaʻi i ka hōʻemi ʻana o ka haʻihaʻi o nā mākala a hoʻonui i ka synthes protein protein.

© Alexandr Mitiuc - stock.adobe.com

Pehea e nānā ai i ka maikaʻi o BCAAs

I ka mākeke hoʻokūkū hoʻokūkū hoʻokūkū hoʻokūkū ikaika, hana pinepine nā mea hana a mea kūʻai paha i ka maikaʻi o ka huahana i mea e hōʻemi ai i nā kumukūʻai hana a hoʻonui i nā loaʻa kālā.

ʻO ke koho kūpono e koho i kahi huahana mai kahi haole haole i hoʻokumu paʻa ʻia. E uku iā 10-15% ʻoi aku ma mua o kāna counterpart home, akā e ʻike ʻoe ua hoʻolilo ʻoe i kāu kālā ma kahi huahana ʻoiaʻiʻo, ke ʻole ʻoe e holo i kahi wahaheʻe. Minamina, ʻo ka maikaʻi o nā mea hana hale ka mea ʻoʻopa. Hoʻohana lākou i nā mea maka haʻahaʻa haʻahaʻa, aia nā impurities i nā huahana, a ʻaʻole kūlike ke ʻano a me ka waiwai o ka ikehu i nā mea i ʻōlelo ʻia ma ka pūʻolo.

Pono nā BCAA e like me kēia mau ʻano:

• ʻawaʻawa iki ma hope o ka ʻono;
• i ka wā e hemo ai, koe kahi keʻokeʻo liʻiliʻi i ka lalo o ka mea haʻalulu;
• e like me ke kūlike o BCAA, ua haki lākou i ka pauka, kahi mea ma waena o ka palaoa a me ka kōpaʻa kō;

E nānā pono hoʻi i ka lepili a me ka paʻa o ka kini. Inā ʻike ʻoe i ke kekee a ʻaʻole paha i hoʻopili paʻa ʻia, a i ʻole ʻike ʻoe ua haki ka paʻa o ke kini, mai kūʻai i kēia huahana. Aia kahi manawa he 99% e paʻa nei i kahi hoʻopunipuni maikaʻi haʻahaʻa. Pono e loaʻa i ka lepili kahi māka o ka mālama ʻana me ke kūlana maikaʻi GMP.

Nā BCAA e koho

Hāʻawi kēlā me kēia mea hana pono haʻuki haʻuki i nā BCAA i kā lākou laina huahana. Eia nō naʻe, no kekahi kumu a i ʻole kumu ʻē aʻe e paʻakikī ai kekahi mau huahana i ka mākeke, ʻoiai ʻo nā mea ʻē aʻe, ke koi nui ʻia nei. Ma muli o nā helu o ka hale kūʻai nui haʻuki haʻuki nui loa, ua ʻike mākou i nā BCAA kaulana loa i ke ʻano hoʻoikaika kino.

I waena o lākou:

• Xtend BCAAs mai SciVation. ʻO ka maikaʻi nui o kēia huahana ke ʻano o nā ʻono. ʻAlani, blueberry, punch fruit, grapes, green apple, lemon-lime, mango, pineapple, strawberry-kiwi, strawberry-mango, watermelon - e like me kāu e ʻike ai, aia ʻo BCAA no kēlā me kēia ʻono. Loaʻa i kēlā me kēia lawelawe nā 7 g o BCAA i ka lakio 2: 1: 1 me nā 0 calories. Hoʻohui ʻia, loaʻa i ka huahana kahi hui o nā electrolytes e kōkua i ka mālama ʻana i ka wai a me ke kaulike paʻakai i ka wā hoʻoikaika.
  
• AMINOx mai BSN. ʻO kēia huahana kahi hiʻohiʻona hoihoi - hoʻomaka ia i ka huʻa ma hope o ka hoʻohuihui ʻana. Hoʻohuli ia i kekahi mea e like me ka lemona, ʻo kaʻai wale nō a me ke olakino. Makemake kekahi poʻe iā ia, ʻaʻole makemake kekahi. Loaʻa ka citrulline i ka mea hoʻohui, kahi e hoʻomaikaʻi ai i ke kahe o ke koko i nā mākala. ʻO ka mea maikaʻi ʻole ka nui o nā kala.
  
• BCAA 5000 Powder mai ka Nimum Optimum Nutr. ʻO kēia kekahi o nā BCAA pōkole i loaʻa ʻole me ka makemake ʻole. ʻAe, kikoʻī ka ʻono o ka huahana, akā ʻike maopopo loa ʻoe ua kūʻai ʻoe i nā amino acid ʻekolu āu e pono ai a ʻaʻohe mea ʻē aʻe. Hiki iā ʻoe ke loaʻa nā ʻono ʻono: kuʻi hua a me ka ʻalani.
  

ʻOiaʻiʻo, ʻaʻole e pau ka papa inoa ma laila. Nui a hewahewa nā mea hana e hana i nā huahana maikaʻi, akā ʻaʻole i hoʻokō ʻia kā lākou BCAA i kahi kaulana i ka mākeke.

Paipai mākou i ka nānā ʻana i kā mākou helu BCAA - kahi hiʻohiʻona o nā mana kaulana loa.

BCAAs i nā capsule a me nā papa

Aia ka ʻokoʻa ma waena o nā papa BCAA a me nā ʻano ʻē aʻe i kā lākou haku ʻana. ʻEkolu wale nō mea o kēia huahana: leucine, isoleucine a me valine. ʻAʻohe mea kala, nā mea hoʻonanea, nā mea ʻono, nā mea anti-caking a me nā mea synthetic. He mea nui kēia waiwai no ka poʻe hoʻoikaika kino i ka hoʻomākaukau no ka hoʻokūkū, ʻoiai nā mea ʻē aʻe e mālama i ka wai ma lalo o ka ʻili. Kūpono nā kāpena a me nā papa e lawe pū me ʻoe, ʻaʻole lākou e lawe i kahi ākea.

ʻO ka mea hemahema ma hope o ka lawe ʻana i nā huaale, e ʻike ʻia kahi ʻaoʻao ʻawaʻawa ʻoluʻolu ʻole i ka waha. I mea e hōʻalo ai i kēia, pono ʻoe e inu i ka BCAA me ka nui o ka wai.

Wahi a nā hale kūʻai pūnaewele, ʻo nā BCAA aʻe i ka capsule a me nā papa i makemake nui ʻia.

BCAA i ke kinowai

ʻO kekahi ʻano o BCAA ma ke ʻano wai. He concentrate ia i hoʻoheheʻe ʻia i ka wai. Kuai ʻia nā mea inu mākaukau. He ʻōlelo aʻoaʻo e kūʻai iā lākou inā he huakaʻi lōʻihi. Ua lawa ka hoʻolei ʻana i kekahi o kēia mau ʻōmole i ka ʻelima a i ʻole ʻeke ʻeke a inu iki, me ka hopohopo ʻole no ka catabolism. I kēia hihia, ʻaʻole pono ʻoe e lawe i kahi haʻalulu, kahi ʻōmole o ka wai maʻemaʻe, ka kini o BCAA me ʻoe a hoʻolilo i ka manawa e hoʻouluulu.

ʻO BCAA kūpona kahi ʻano kontroversial o ka hoʻokuʻu ʻana. Pinepine ʻono lākou a momona hoʻi, a ke lawe nei i kahi ʻōmole o ka concentrate i loko o kāu ʻeke haʻuki kahi hauʻoli leʻaleʻa. Hiki iā ia ke liu a naha paha i kēlā me kēia manawa. I kēia manawa ua hōʻike ʻilihuna ʻia kēia palapala ma ka mākeke, ʻoiai ke haʻahaʻa loa o ka noi no ia.

Manaʻo ʻia ʻo ka BCAA concentrate ka wikiwiki wikiwiki o ka absorption, akā i ka hana ʻaʻole hiki ke hōʻoia a hōʻole ʻia kēia ʻōlelo.

Ma waena o nā mea inu mākaukau me BCAA, kuhikuhi ka poʻe loea:

Paukū BCAA

ʻO ka BCAA Powder ka hoʻokuʻu pinepine ʻia o kēia mau amino acid. Hana nā māka he nui i kahi huahana kiʻekiʻe a maikaʻi loa e ʻoluʻolu e inu i ka wā a ma hope o ke aʻo ʻana.

ʻO ka paukū koho nui ka ʻono: no nā mea hana he nui i hāʻawi ʻia i nā mea kemika he nui, no nā mea ʻē aʻe ʻaneʻane like me nā mea kūlohelohe. Akā ʻaʻole ia he mea pono e maikaʻi ʻole nā ​​BCAA "ʻono" i ka haku mele a me ka maikaʻi.

No nā hui he nui, ua lilo nā BCAA i ka pauka i ʻano kāleka ʻoihana, na lākou e hoʻokolokolo nā mea kūʻai inā kūpono paha nā huahana o kēia māka iā ia ʻaʻole paha. Pili pono ke kūʻai hou ʻana a me nā loaʻa kālā i kēia. No kēia kumu, he mea nui ia no nā mana hou e hana i nā BCAA ʻono a nā mea āpau e aloha ai. ʻO nā mea hana i loaʻa ka inoa, kahi kahua paʻa a me ka hilinaʻi nui ma ka ʻaoʻao o ka mea kūʻai mai ʻaʻole pono e hana i nā mea hoʻohui i kūpono no ka ʻono - ʻo ka mea nui e nānā i ka maikaʻi a me ka maikaʻi o nā mea nui.

ʻO nā BCAA ka pauka e koi nui ʻia nei ma ka mākeke.

• Xtend BCAA mai SciVation. Ma waho aʻe o ka ʻono, ua kaulana ka huahana no ka loaʻa ʻana o glutamine i ka hoʻohui. Hoʻohana ʻia kēia amino acid i nā BCAA he nui. Kākoʻo ikaika ʻo Glutamine no ka ʻōnaehana paleʻea, ʻo kāna hoʻohana e hoʻoliʻiliʻi i ka makaʻu o ke anuanu i ka hāʻule a me ka hoʻoilo.
  
• AMINOx mai BSN. ʻOiai ke ʻono maikaʻi a me ke kaulike o ka hui ʻana o ka amino acid, makemake nui ka poʻe i kēia huahana ma muli o ke kū o ka sucralose i loko. Wahi a nā hōʻike i hōʻoia ʻole ʻia, hoʻokumu kēia mea hoʻonanea i nā hopena alerika, hoʻemi i ka palekana a hāʻawi i nā maʻi o ka gastrointestinal tract. Eia naʻe, ʻaʻohe hoʻopiʻi kūhelu mai nā mea kūʻai mai AMINOx e pili ana i kēia mea.
  
• Intra wahie mai SAN. Ma waho o nā amino acid, loaʻa kēia huahana i ka pāhare potassium, calcium, niacin, vitamin B6 a me ka phosphorus - micronutrients e pono ai no ke ola ʻeleu a me ka palekana. Loaʻa iā ia ka arginine a me ka beta-alanine - nā mea e hoʻonui ai i ka hana kino. ʻOiai nā pōmaikaʻi o ka huahana, ʻaʻole makemake nā mea kūʻai aku āpau i kona ʻalani ʻalani.
  

Panina hopena

Inā ʻaʻole i loaʻa i kāu hale kūʻai haʻuki haʻuki kekahi o nā huahana i wehewehe ʻia i loko o kā mākou ʻatikala, e hāhai i kēia mau kulekele i ke koho ʻana iā BCAA:

1. Mea hana. He mea nui loa ia. Koho i nā huahana mai kahi māka maikaʻi i hoʻokumu ʻia i nā ʻāina ʻē. Inā ʻaʻole ʻoe e hina i ka wahaheʻe, a laila maikaʻi ke ʻano o ka BCAA.
2. Pepa hoʻokuʻu. ʻOi aku ka makemake o BCAA i ka capsule a i ʻole ka pauka. Inā makaʻu ʻoe ʻaʻole e koho me ka ʻono, koho i nā capsule BCAA, ʻaʻole hiki iā ʻoe ke hele hewa. He koho maikaʻi nō hoʻi nā BCAA mau mea inu mea inu; koho maikaʻi ʻole ke kūʻai ʻana iā lākou.
3. Haku mele. Hoʻokomo pinepine ʻo BCAA i nā mea hou aku: glutamine, taurine, caffeine, vitamins, nā amino acid ʻē aʻe, a me nā mea hou aʻe. Ma mua o ke kūʻai ʻana, e noʻonoʻo e pili ana i ke kumu o kēia a i ʻole kēlā micronutrient i loko o kāu huahana: no ka pono a i ʻole e hōʻemi i ke kumukūʻai o ka huahana a loaʻa ka loaʻa kālā hou aʻe?
4. ʻO ka nui o nā haʻuki a me nā calorie no kēlā me kēia lawelawe. Inā ʻoi aku ma mua o hoʻokahi gram o nā carbs o kēlā me kēia lawelawe i kāu BCAA, ʻaʻole kūpono ke kūʻai ʻana i kēia huahana. ʻAʻole pono e uku i kēlā ʻano kālā no ke kō kō a i ʻole nā ​​kūpaleʻa maʻalahi like ʻole.

E nānā i ka wikiō: 6 Supplements that are a WASTE of Money $$$ (Ianuali 2025).