I-BCAA ziyimfuneko ye-amino acids, equka i-leucine, i-isoleucine kunye ne-valine. Umzimba wabo awunakulinganiswa, ngoko ke unokufumaneka kuphela ekudleni okanye kwizongezelo ezizodwa. Ukusetyenziswa kwe- BCAA kwimidlalo yokutya kuyathandwa ngenxa yezakhiwo ezinobuncedo, ngoko ke ezinye izithako zenza iprotheni ye-muscle, ithintele ukutshabalalisa imisipha, ithathe inxaxheba kwi-protein kunye nezinye i-amino acid, kwaye igalelo ekutshiseni kwamafutha.
Yintoni engcono kunee-capsules ze-BCAA, ipowder okanye ifom ye-liquide?
Ezi zongezelelo zisetyenziselwa kuphela abantu abafuna ukufumana ubunzima besisindo, kodwa nabo bafuna ukujamelana nokukhuluphala. Namhlanje i-BCAA ingathengwa kule fomu elandelayo:
- Powder . Le ngenye yezona ndlela ezinokuthengwa ngayo ngexabiso. Iingxaki zibandakanya ukuphazamiseka kokusebenzisa, kodwa ngexesha elifanayo wonk 'ubani unelungelo lokutshintsha umyinge ngokwengqiqo yakhe. Ukwandisa ukusebenza kwe-BCAA kucetyiswa ukudibanisa nezinye izithako, umzekelo, iprotheni okanye i-creatine. Ngokuqhelekileyo isahlulo se powder si-5-12 g.
- Iipilisi . Ngokuqhelekileyo, abagijimi bajongene nokukhetha ukuba i powder ephezulu okanye i-capsules BCAA. Ifom yesibili yesongezo sinamhlanje, echaphazela ngqo intlawulo. I-Gelatin okanye izongezo zokutya zisetyenziselwa ukwenza iigobolk, ezivumela ukuba zihlukaniswe ngexesha elifutshane. Iingenelelo zeepsules ziquka ukulungelelanisa ekusebenziseni nasekubaleni umyinge, kunye nokusebenza okuphezulu kwesongezelelo. Ukongeza, ukuba ufuna i capsule ngaphambi kokusetyenziswa, unokuvula kwaye ukhuphe i powder, esetyenziselwa ukwenza i-cocktails. Namhlanje, imarike inikeza uluhlu olubanzi lweefomsile kwisilinganiso: ukusuka kwi-0.5 g ukuya kwi-1.25 g.
- Amacwecwe . Ukutya kwezondlo i-BCAA kule fomu ifanelekile ukuyisebenzisa kwaye ifikeleleke. Iingenelo zibandakanya ithuba lokugcina ixesha elide ngaphandle kokulahlekelwa ngumgangatho. Namhlanje, imarike inikeza uluhlu olubanzi lwezibhebhe zeesilinganisi esilinganisiweyo. Ngokuqhelekileyo lifikelela ku-550 mg kwelinye ithebhulethi.
- Umbane . Olu khetho lufumana inzuzo enkulu: ukukhawuleza okukhawulezayo. Iintsilelo zikunzima kwizothutho kunye neelayi. Ngokuqhelekileyo kwi-1 ithispoon 1-1.5 amagremu.