BCAA (los ntawm lus Askiv - ceg chained amino acids) yog ib yam khoom muaj ntawm kev noj zaub mov, muaj peb yam tseem ceeb amino acids: leucine, isoleucine thiab valine. Cov amino acids hu ua irreplaceable vim hais tias lub cev tsis muaj peev xwm coj los ua ke ntawm lawv tus kheej, lawv tsuas yog tuaj sab nraud. Tsis zoo li lwm cov amino acids, cov amino acids tseem ceeb yog metabolized hauv cov leeg nqaij.
BCAAs rau yog dab tsi?
Cia peb xam seb BCAAs yog dab tsi thiab lawv yog rau dab tsi. Qhov no trinity ntawm cov amino acids ua lub luag haujlwm tseem ceeb hauv tib neeg lub cev kev ua haujlwm.
Cia peb kawm txog lawv lub luag haujlwm thiab kev ua haujlwm siv lub rooj:
| Muaj nuj nqi | Cov lus piav qhia txog feem cuam tshuam |
| Boost protein synthesis | BCAAs ua kom cov kua dej ntau ntxiv, yog li ua kom cov amino acids tso rau hauv cov ntshav. |
| Txo cov txheej txheem catabolic hauv lub cev | Vim tias tso tawm ntawm leucine mus rau hauv cov ntshav, kev tsim tawm ntawm kev ntxhov siab hormone cortisol, uas ua rau kev puas tsuaj ntawm cov leeg nqaij, ua kom tsawg dua. Qhov no yog dab tsi ua kom BCAAs lub sijhawm thiab tom qab kev tawm dag zog. |
| Ua rau cov nqaij ntshiv rov qab thiab loj tuaj | BCAAs muaj txog li ib feem peb ntawm tag nrho cov amino acids pom nyob hauv peb cov leeg nqaij. Los ntawm kev rov qab muab cov khoom ntawm cov amino acids, cov kws ncaws pob ua rau lub cev rov zoo dua. |
| Txhawb nqa hlawv roj | Noj BCAAs cuam tshuam rau kev tsim cov leptin, ib yam tshuaj uas tsim kev tswj cov metabolism. Leucine ua rau nws muaj kev zais ntau. Vim qhov no, lub cev pib siv nyiaj ntau calories los ntawm kev rhuav tshem cov rog. |
| Siv tau los ntawm lub cev los ua lub zog siv hluav taws xob | Rau tag nrho kev ua haujlwm, lub cev xav tau glycogen thiab amino acids. Thaum cov leeg glycogen khw muag khoom noj tag (piv txwv li, thaum ncua sij hawm noj cov zaub mov carb tsawg), lub cev siv cov amino acids uas yog lub zog. Yog tias nws tsis muaj cov amino acids dawb, nws yuav coj lawv los ntawm koj cov leeg. Txhawm rau zam qhov no, nws raug nquahu kom noj BCAAs ua ntej kawm. |
Kev noj tshuaj BCAA feem ntau cuam tshuam rau kev ua kis las ntxiv thaum noj zaub mov poob thiab lub cev poob. Lub sijhawm no, lub cev muaj cov khoom siv tsawg rau kev ua kom rov zoo, thiab BCAAs pab daws kev ntxhov siab. Ntxiv rau, qhov poob ntawm cov leeg nqaij ua yog ua kom tsawg.
Thaum nce lub cev nqaij, cov neeg ncaws pob feem ntau ua yam tsis muaj cov khoom no. Yog tias koj muaj protein zoo txaus los ntawm ntau qhov chaw hauv koj cov zaub mov noj, tsis tas yuav tsum muaj BCAAs. Peb cov amino acids muaj ntau nyob rau hauv nqaij qaib fillets, nqaij nruab deg thiab nqaij nyuj, thiab lwm yam khoom noj khoom haus hauv kev ua si. Nov yog cov lus qhia ntxaws ntxiv rau kev noj zaub mov kom leeg hauv tsev.
Cov sib txuam ua txhaum lub luag haujlwm yog dab tsi?
Qhov feem ntawm leucine, isoleucine thiab valine hauv ib qho ntxiv tshwj xeeb yog txawv: 2: 1: 1, 4: 1: 1, 8: 1: 1, 16: 1: 1, thiab lwm yam Cov ntsiab lus tseem ceeb ntawm BCAAs yog leucine. Qhov kev xav tau rau nws yog ib txwm siab dua, txij li thaum lub sijhawm kev kawm, nws cov peev xwm yuav ploj mus. Nws yog leucine uas yog lub luag haujlwm rau anti-catabolic, anabolic thiab nquag ua haujlwm. Kev tshawb fawb kuj lees paub tias cov roj ntsha leucine pab ua rau cov leeg mob ceev dua thiab ua rau lub cev muaj roj.
Vim li cas ob lwm cov amino acids xav tau?
Isoleucine yog lub luag haujlwm rau cov protein ua ke nyob rau hauv lub cev. Tsis tas li, kev noj isoleucine ntau hauv cov zaub mov ua rau cov ntshav qabzib hauv cov ntshav thiab tsim cov serotonin.
Valine yog qhov tseem ceeb rau lub hauv nruab nrab thiab nruab siab ntawm lub paj hlwb. Nws lub xub ntiag yog qhov tshwj xeeb tshaj plaws hauv cov xwm txheej ntawm kev cob qhia nyuaj. Valine tseem tseem ceeb rau kev paub txog kev ua haujlwm thiab muaj kev tiv thaiv kev nyuab siab.
BCAAs muaj nyob rau ntau hom: ntsiav tshuaj, tsiav tshuaj, hmoov, thiab kua. Daim ntawv tso tawm tsis cuam tshuam rau qhov ua tau zoo; nws yog qhov teeb meem ntawm kev yooj yim thiab kev nyiam ntawm tus kheej. Ntau tus neeg tsis ntseeg tias ntseeg tias qhov txiaj ntsig ntawm kev noj tshuaj BCAAs zoo ib yam li cov tshuaj placebo. Tab sis, qhov no tsis yog qhov xwm txheej. Cov txiaj ntsig ntawm BCAAs tau lees tias tsis yog los ntawm kev txheeb xyuas los ntawm cov neeg yuav khoom tiag, kev ncaws pob thiab cov kws tshaj lij lub cev, tab sis kuj los ntawm kev tshawb nrhiav ntau qhov chaw hauv chaw soj ntsuam. Cia peb muab qee cov lus ntsuas.
A. Mero "Leucine Pab Txhawb thiab Kev Kawm Ua Ntxiv":
"Qhov sib ntxiv ntawm BCAA amino acids (76% leucine) kom muaj protein ntau txhua hnub ua rau cov nqaij ntshiv loj thiab lub zog nce ntxiv hauv cov neeg ncaws pob, thiab cov leeg tsis muaj zog thaum txo lub cev rog."
Yoshiaru Shimomura:
"Cov ntaub ntawv paub meej tias cov roj ntsha rog yuav yog tus tswj hwm BCAA metabolism thiab tias lub cev muaj kev xav tau ntau dua rau cov amino acids thaum qoj ib ce. Kev noj tshuaj ntxiv ntawm BCAAs ua ntej thiab tom qab kev cob qhia ua rau txo qis ntawm cov leeg nqaij thiab qhov nce ntawm cov nqaij mos protein ua ke. "
© Alexandr Mitiuc - stock.adobe.com
Yuav kuaj xyuas li cas ntawm BCAAs zoo
Hauv kev lag luam cov khoom noj khoom haus kis las ntawm cov khw muag khoom muaj zog, ntau lub chaw tsim khoom lossis cov chaw faib tawm txhob txwm ua cov khoom lag luam zoo kom txo qis cov nqi tsim khoom thiab nce cov txiaj ntsig.
Qhov kev xaiv zoo tshaj plaws yog xaiv cov khoom lag luam los ntawm cov lag luam txawv teb chaws zoo. Cia nws raug nqi li 10-15% tshaj li nws cov khoom lag luam hauv tsev, tab sis koj yuav paub tias koj tau siv koj cov nyiaj rau cov khoom lag luam ncaj ncees, tshwj tsis yog koj khiav mus rau qhov cuav. Hmoov tsis zoo, kev ua tau zoo ntawm ntau lub tuam ntxhab yog lame. Lawv siv cov khoom siv qis zoo, muaj qhov tsis zoo ntawm cov khoom, thiab cov muaj pes tsawg leeg thiab lub zog tsis raug rau cov uas tau hais hauv pob.
BCAAs zoo yuav tsum muaj cov yam ntxwv li nram no:
- me ntsis iab aftertaste;
- thaum yaj, me ntsis dawb nag lossis daus tseem nyob hauv qab ntawm tus shaker;
- raws li kev sib txawv ntawm BCAAs, lawv yog cov hmoov nplej hmoov, ib yam dab tsi ntawm hmoov nplej thiab hmoov qab zib;
Kuj tseem xyuam xim rau daim ntawv lo thiab ntom ntom ntawm lub can. Yog tias koj pom tias daim ntawv lo yog nkhaus lossis tsis lo tag nrho, lossis koj pom tias qhov ceev nruj ntawm lub kaus poom tau tawg, tsis txhob yuav cov khoom no. Muaj 99% lub caij nyoog koj yuav tuav qhov tsis zoo yog cuav. Daim ntawv lo yuav tsum muaj cov cim kev ua raws li GMP tus qauv zoo.
Twg BCAAs los xaiv
Txhua tus fwm khoom noj khoom haus kev ua si ntawm tus kheej nthuav tawm BCAAs hauv lawv cov khoom kab. Txawm li cas los xij, rau ib qho laj thawj lossis lwm qhov, qee cov khoom lag luam nyuaj rau kev ua lag luam, thaum lwm tus, ntawm qhov tsis sib xws, yog qhov kev xav tau zoo. Raws li qhov kev ntaus nqi ntawm cov khw muag khoom noj kis las hauv online ntau tshaj plaws, peb tau pom cov BCAAs nrov tshaj plaws hauv kev tawm dag zog.
Ntawm lawv:
- Xtend BCAAs los ntawm SciVation. Qhov zoo tseem ceeb ntawm cov khoom no yog ntau yam tastes. Txiv kab ntxwv, blueberry, txiv hmab txiv ntoo punch, txiv quav ntswv nyoos, ntsuab kua txiv, txiv qaub-txiv qaub, txiv nkhaus taw, txiv puv luj, txiv pos nphuab-kiwi, txiv pos nphuab-txiv nkhaus taw, txiv ntseej - raws li koj tuaj yeem pom, muaj BCAA rau txhua tus saj. Ib qho kev pabcuam twg muaj 7 g ntawm BCAAs hauv 2: 1: 1 piv nrog 0 calories. Tsis tas li ntawd, cov khoom lag luam muaj cov hluav taws xob sib xyaw ua ke kom pab tuav dej-ntsev kom sib npaug thaum muaj kev kawm.
- AMINOx los ntawm BSN. Cov khoom no muaj ib qho kev nthuav dav - nws pib ua npuas dej tom qab sib tov. Nws hloov tawm ib yam zoo li txiv qaub, tsuas yog kev noj haus thiab noj qab haus huv. Qee tus neeg nyiam nws, qee tus tsis nyiam. Cov nkauj muaj citrulline, uas txhim kho cov ntshav ncig hauv cov leeg. Qhov tsuas yog qhov tsis zoo yog qhov ntau ntawm dyes.
- BCAA 5000 Hmoov los ntawm Khoom Noj Khoom Haus Zoo Tshaj Cov no yog ib qho ntawm ob peb cov hmoov BCAAs uas muaj cov tsis xav tau. Yog lawm, kev saj ntawm cov khoom yog qhov tshwj xeeb, tab sis koj paub tseeb tias koj yuav peb daim amino acids uas koj xav tau thiab tsis muaj dab tsi ntxiv. Koj tuaj yeem nrhiav cov khoom qab txawv: txiv hmab txiv ntoo punch thiab txiv kab ntxwv.
Tau kawg, daim ntawv tsis xaus rau ntawd. Muaj ntau lub chaw tsim khoom uas tsim cov khoom lag luam zoo, tab sis lawv cov BCAAs tseem tsis tau tiav cov koob npe zoo li no hauv khw.
Peb kuj pom zoo kom them sai sai rau peb qhov kev ntsuas BCAA - kev saib xyuas ntawm cov npe nrov tshaj plaws.
BCAAs hauv tshuaj ntsiav thiab ntsiav tshuaj
Qhov sib txawv ntawm BCAA ntsiav tshuaj thiab lwm daim ntawv muaj nyob hauv lawv cov qauv. Tsuas muaj peb yam hauv cov khoom no: leucine, isoleucine thiab valine. Tsis muaj xim sib tov, cov khoom qab zib, hloov pauv, tiv thaiv cov kab mob thiab lwm yam khoom siv hluavtaws. Cov cuab yeej no yog qhov tshwj xeeb tshaj yog rau cov neeg tawm dag zog hauv kev npaj rau kev sib tw, vim tias cov khoom ntxiv ntxiv yuav tuav cov dej hauv qab daim tawv nqaij. Cov tshuaj ntsiav thiab cov ntsiav tshuaj yooj yim los nqa nrog koj, lawv tsis coj ntau qhov chaw.
Qhov poob qis yog tias tom qab noj cov tshuaj, ib qho tsis zoo tom qab iab tuaj yeem tshwm hauv lub qhov ncauj. Txhawm rau zam qhov no, koj yuav tsum haus dej hauv BCAA nrog dej kom ntau.
Raws li cov khw muag khoom online, BCAAs hauv qab no hauv tshuaj ntsiav thiab ntsiav tshuaj yog nrov tshaj plaws:
BCAAs hauv kev ua kua
Lwm hom BCAA yog nyob rau hauv daim ntawv ua kua. Nws yog cov concentrate uas tau diluted hauv dej. Npaj cov dej qab zib tseem muaj muag. Nws raug nquahu los yuav lawv thaum lub sijhawm taug kev ntev. Nws yog txaus kom pov ob peb ntawm lub hwj no hauv hnab looj tes lossis hnab hnab mus ncig thiab haus me ntsis, tsis muaj kev txhawj xeeb txog catabolism. Nyob rau tib lub sijhawm, koj tsis tas yuav siv lub duav, lub taub dej huv, lub raj mis BCAAs nrog koj thiab siv sijhawm siv dag zog.
Mloog zoo BCAAs yog daim ntawv tsis sib haum ntawm kev tso tawm. Feem ntau lawv saj cov khoom qab zib thiab nplua nuj heev, thiab nqa ib lub raj mis mloog zoo hauv koj lub hnab ntim khoom qoj ua si yog qhov txaus siab ua. Nws tuaj yeem xau lossis tawg thaum twg los tau. Tam sim no daim ntawv no es tsis zoo sawv cev rau ntawm kev ua lag luam, txij li qhov kev thov rau nws tsis tshua muaj nqi.
Nws ntseeg tau hais tias BCAA mloog zoo muaj qhov nrawm nrawm dua, tab sis hauv kev coj ua cov lus no tsis tuaj yeem lees paub lossis rov ua dua.
Ntawm cov dej haus npaj txhij nrog BCAAs, cov kws tshaj lij taw qhia:
BCAA hmoov
Hmoov nplej BCAAs yog cov tshaj tawm ntawm cov amino acids. Ntau lub npe ua cov khoom lag luam uas ua tau zoo thiab qab heev uas muaj qab ntxiag haus thaum lub sijhawm thiab tom qab kev cob qhia.
Lub ntsiab xaiv tseem ceeb yog saj: rau ntau lub tuam ntxhab nws muab tawm ntau dhau ntawm cov tshuaj lom neeg, rau lwm tus nws yuav luag zoo tib yam rau ntuj tsim. Tab sis nws tsis yog txhua qhov tsim nyog uas "tasteless" BCAAs yuav tsis zoo rau qhov muaj pes tsawg leeg thiab ua tau zoo.
Rau ntau lub tuam txhab, BCAAs hauv hmoov ua cov ntawv lag luam; nws yog los ntawm lawv tias cov neeg siv khoom txiav txim siab seb cov khoom ntawm cov khoom lag luam no haum rau nws lossis tsis. Kev muag khoom ntxiv thiab cov nyiaj tau ncaj qha nyob ntawm qhov no. Vim li no, nws thiaj tseem ceeb heev rau cov pib tshiab los ua kom qab BCAAs uas txhua tus yuav nyiam. Cov neeg tsim khoom uas twb muaj lub npe, cov neeg siv khoom lag luam dav dav thiab kev ntseeg siab ntawm ib feem ntawm tus neeg yuav khoom tsis tas yuav ua cov tshuaj ntxiv uas zoo rau saj - qhov tseem ceeb yog soj ntsuam qhov zoo thiab ua haujlwm ntawm cov khoom tseem ceeb.
Cov hmoov nplej BCAAs hauv qab no yog qhov xav tau loj tshaj plaws ntawm kev ua lag luam:
- Xtend BCAAs los ntawm SciVation. Ntxiv nrog rau kev saj, cov khoom no tsis pom qab rau muaj cov glutamine nyob rau hauv cov lus muaj pes tsawg leeg. Cov amino acid no siv nyob rau hauv ntau BCAAs. Glutamine yog qhov kev txhawb nqa zoo rau lub cev tiv thaiv kab mob, nws txoj kev siv yuav txo qis kev pheej hmoo ntawm mob khaub thuas thaum lub caij nplooj zeeg thiab lub caij ntuj no.
- AMINOx los ntawm BSN. Txawm tias qab ntxiag saj thiab tsim cov amino acid muaj pes tsawg leeg, ntau tus neeg tsis nyiam cov khoom no vim muaj qhov ua tau zoo rau hauv nws. Raws li tsab ntawv ceeb toom tsis tau lees paub, cov khoom qab zib no ua rau ua xua, ua kom tsis muaj zog tiv thaiv kab mob thiab pab txhawb kev mob ntawm lub plab zom mov. Txawm li cas los xij, tsis muaj cov lus tsis txaus siab los ntawm AMINOx cov neeg yuav khoom hauv qhov no.
- Tso roj rau hauv SAN. Ntxiv rau cov amino acids, cov khoom no muaj cov poov tshuaj, calcium, niacin, vitamin B6 thiab phosphorus - micronutrients tsim nyog rau lub neej ua haujlwm thiab muaj zog tiv thaiv. Nws tseem muaj cov tshuaj arginine thiab beta-alanine - cov khoom siv uas ua rau muaj kev ua haujlwm hauv lub cev. Txawm hais tias muaj txiaj ntsig zoo ntawm cov khoom, tsis yog txhua tus neeg siv khoom nyiam nws pungent txiv kab ntxwv tsw.
Xaus
Yog tias koj lub khw muag khoom noj khoom haus kis las tsis muaj ib qho ntawm cov khoom tau piav qhia hauv peb tsab xov xwm, ua raws li cov lus qhia no thaum xaiv BCAAs:
- Chaw tsim tshuaj paus. Nws yog qhov tseem ceeb tshaj plaws. Xaiv cov khoom lag luam los ntawm hom lag luam zoo txawv teb chaws. Yog tias koj tsis cuam tshuam txog qhov cuav, ces qhov zoo ntawm BCAA yuav zoo.
- Daim ntawv tso tawm. BCAAs tau nyiam tshaj plaws hauv cov tshuaj ntsiav lossis hmoov ntawv. Yog tias koj tsis ntshai twv nrog saj, xaiv BCAA tsiav tshuaj, koj tsis tuaj yeem yuam kev. BCAA cov dej haus npaj rau hauv cov dej haus tseem yog ib qho kev xaiv zoo; yuav lawv ib txwm tsis tsim nyog.
- Muaj pes tsawg leeg. BCAAs feem ntau muaj cov khoom ntxiv: glutamine, taurine, caffeine, vitamins, lwm cov amino acids, thiab lwm yam. Ua ntej yuav khoom, xav txog vim li cas qhov no los yog micronutrient muaj nyob hauv koj cov khoom lag luam: rau cov txiaj ntsig los yog txo tus nqi ntawm cov khoom thiab tau txais txiaj ntsig ntau?
- Tus nqi ntawm cov carbohydrates thiab calories tauj ib pluag noj. Yog tias koj BCAAs muaj ntau dua ib gram ntawm cov carbs ib zaug, cov khoom no tsis tsim nyog yuav. Tsis tas yuav them cov nyiaj ntawd rau cov piam thaj tsis tu ncua lossis cov carbohydrates zoo sib xws.
