Lus piav qhia luv luv:
Peb Sab Seal Flat Pouch, Rounded Edge Flat Pouch, chim thiab yas chim yog txhua yam muaj.
| Cov ntaub ntawv yooj yim | |
| Khoom npe | BCAA hmoov |
| Lwm lub npe | Branched-chain amino acids, BCAA 2: 1: 1, BCAA 4: 1: 1, thiab lwm yam. |
| Qib | Qib zaub mov |
| Qhov tshwm sim | Hmoov Peb Sab Seal Flat Pouch, Rounded Edge Flat Pouch, chim thiab yas chim yog txhua yam muaj. |
| Txee lub neej | 2-3 xyoos, raws li lub khw muag khoom |
| Ntim | Raws li cov neeg siv khoom xav tau |
| Qhov xwm txheej | Khaws rau hauv cov thawv nruj, tiv thaiv los ntawm lub teeb. |
Kev piav qhia
Branched-chain amino acids (BCAAs) yog ib pawg ntawm peb yam tseem ceeb amino acids:
leucine
isoleucine
valine
Cov tshuaj BCAA feem ntau yog siv los txhawb cov leeg nqaij thiab txhim kho kev tawm dag zog. Lawv kuj tseem tuaj yeem pab txo qhov hnyav thiab txo qhov qaug zog tom qab kev tawm dag zog.
Cov amino acids no yog pawg ua ke vim tias lawv tsuas yog peb cov amino acids uas muaj cov saw hlau uas tawm mus rau ib sab.
Zoo li tag nrho cov amino acids, BCAAs yog tsim thaiv koj lub cev siv los ua cov proteins.
BCAAs suav tias yog qhov tseem ceeb vim tias, tsis zoo li cov amino acids tsis tseem ceeb, koj lub cev tsis tuaj yeem ua rau lawv. Yog li ntawd, nws yog ib qho tseem ceeb kom tau txais lawv los ntawm koj cov khoom noj.
Muaj nuj nqi
BCAAs ua ib pawg loj ntawm lub cev tag nrho cov amino acid pas dej.
Ua ke, lawv sawv cev ib ncig ntawm 35-40% ntawm tag nrho cov amino acids tseem ceeb nyob hauv koj lub cev thiab 14-18% ntawm cov uas pom hauv koj cov leeg.
Contrary to feem ntau lwm cov amino acids, BCAAs feem ntau yog tawg nyob rau hauv cov leeg, tsis yog nyob rau hauv daim siab. Vim li no, lawv tau xav tias ua lub luag haujlwm hauv kev tsim hluav taws xob thaum lub sijhawm ua haujlwm.
BCAAs ua si ntau lub luag haujlwm hauv koj lub cev.
Ua ntej, koj lub cev tuaj yeem siv lawv los ua lub tsev thaiv cov protein thiab cov leeg.
Lawv kuj tseem tuaj yeem koom nrog hauv kev tswj hwm koj cov ntshav qab zib los ntawm kev khaws lub siab thiab cov leeg nqaij cov khoom qab zib thiab txhawb koj lub hlwb kom noj cov piam thaj los ntawm koj cov hlab ntsha.
Leucine thiab isoleucine tau xav tias yuav ua rau kom cov tshuaj insulin ntau ntxiv thiab ua rau koj cov leeg noj qab zib ntau dua los ntawm koj cov ntshav, yog li txo koj cov ntshav qab zib.
Dab tsi ntxiv, BCAAs tuaj yeem pab txo qhov qaug zog koj xav thaum lub sijhawm ua haujlwm los ntawm kev txo qis cov serotonin hauv koj lub hlwb.
Ib txoj kev tshawb fawb qhia tias noj 20 grams ntawm BCAA yaj nyob rau hauv 400 mL dej thiab 200 mL ntawm strawberry kua txiv 1 teev ua ntej ua hauj lwm tawm tsub kom lub sij hawm rau qaug zog rau cov neeg koom.
BCAAs kuj tseem tuaj yeem pab koj cov leeg mob tsis tshua mob tom qab qoj ib ce.
Qee cov neeg uas yuav BCAA cov tshuaj ntxiv ua kom lawv cov leeg nqaij.
Los ntawm Alina Petre, MS, RD (NL)
Daim ntawv thov
1. Cov neeg ncaws pob uas poob phaus thiab noj cov zaub mov uas tsis muaj calorie ntau, tab sis yuav tsum tau ua kom cov nqaij ntshiv loj.
2. Cov neeg tsis noj nqaij / neeg tsis noj nqaij ncaws pob, nws cov zaub mov muaj protein tsawg.
3. Endurance ncaws pob nrog kev kawm siab ntim thiab noj cov protein tsawg.
