Koj Phau Ntawv Qhia Txog Cov txiaj ntsig ntawm BCAAs thiab Qhov Tseem Ceeb Amino Acids

Zoo Siab

• Q: Dab tsi yog cov txiaj ntsig tsim cov leeg nqaij ntawm cov amino acids, tshwj xeeb tshaj yog cov buzzed-txog BCAAs (branched-chain amino acids)?
• Cov txiaj ntsig ntawm BCAAs
• Sources of BCAAs
• Ntsuam xyuas rau

Q: Dab tsi yog cov txiaj ntsig tsim cov leeg nqaij ntawm cov amino acids, tshwj xeeb tshaj yog cov buzzed-txog BCAAs (branched-chain amino acids)?

A: Amino acids yog lub tsev tsim ua cov protein. Koj lub cev muab tso ua ke zoo li Legos los tsim cov leeg. Thaum koj lub cev tuaj yeem ua qee yam los ntawm kos (hu ua cov amino acids tsis tseem ceeb), koj yuav tsum tau txais lwm tus (cov amino acids tseem ceeb), los ntawm zaub mov lossis tshuaj ntxiv. Cov no tseem ceeb amino acids-tshwj xeeb tshaj yog qee yam hu ua branched-chain amino acids (BCAAs)-yog qhov txwv qis hauv koj lub cev lub peev xwm los tsim cov leeg nqaij. Nov yog ntau ntxiv txog BCAAs yog dab tsi, cov txiaj ntsig ntawm BCAAs, thiab yuav ua li cas coj lawv mus rau hauv koj cov zaub mov noj.

Txawm hais tias koj tab tom sim poob phaus lossis tuav koj PR, nce koj cov leeg nqaij yog qhov tseem ceeb, vim nws yog qhov tseem ceeb rau kev poob phaus thiab kev ua haujlwm. Tsis tas li ntawd, cov leeg yog tsim heev, maj mam heev. Thaum cov rog poob tau yooj yim nrawm, cov leeg nqaij ua tsis tau. (Nov yog txhua qhov kev tshawb fawb yuav ua li cas thiaj tsim cov leeg nqaij thiab hlawv rog.)

Ntxiv: Cov nqaij hlawv cov calories txhua hnub ntev-lub ntsiab lus koj yuav hlawv ntau calories thaum tawm dag zog thiab koj yuav hlawv ntau calorie ntau ntau zaum ntawm lub rooj zaum (tus qhab nia!). Txawm hais tias koj tsis tau sim ntxiv cov leeg ntxiv, koj ua kom cov leeg tawg thaum lub sijhawm tawm dag zog uas yuav tsum tau rov kho dua kom koj tuaj yeem rov ua haujlwm dua nyob rau hnub tom ntej. Qhov no yog vim li cas, xijpeem kuv cov neeg siv khoom lub hom phiaj yuav yog, peb ib txwm muab qhov tseem ceeb ntawm kev tswj hwm cov leeg nqaij uas lawv muaj thiab muaj peev xwm txhim kho ntau ntxiv-uas xav kom tau txais cov protein txaus thiab cov amino acids zoo. (Thiab, kuj, ib qho laj thawj vim li cas koj yuav tsum nqa hnyav dua.)

Cov txiaj ntsig ntawm BCAAs

Muaj peb hom BCAAs: leucine, isoleucine, thiab valine. Lawv hu ua branched-chain amino acids vim hais tias lawv cov tshuaj pleev ib ce muaj ib tug tshwj xeeb branched qauv (zoo li tsob ntoo ceg). Qhov no ua rau lawv muaj peev xwm nthuav uas tsis muaj lwm cov amino acids muaj.

Ib qho txiaj ntsig loj ntawm BCAAs yog tias lawv pab tiv thaiv cov leeg nqaij. Lawv pab nce tus nqi uas koj lub cev tuaj yeem tsim cov protein kom koj tsis tawg cov leeg sai dua li koj tuaj yeem rov tsim dua. Leucine yog tus BCAA tseem ceeb hauv tus txheej txheem no. (Ntawm no yog vim li cas leucine tseem ceeb heev rau kev tswj thiab tsim cov leeg nqaij.)

BCAAs tseem muab roj rau kev tawm dag zog. Thaum lub sijhawm ua haujlwm hnyav, cov qauv tshwj xeeb ntawm BCAAs tso cai rau lawv los ua roj rau koj cov leeg. Thiab thaum kawg, lawv tuaj yeem pab koj ua kom qis: Ntau qhov kev tshawb fawb qhia txog kev sib raug zoo ntawm BCAA kev noj haus thiab kev yoo mov, thiab kev noj ntau ntawm BCAAs feem ntau cuam tshuam nrog lub cev yuag dua.

Sources of BCAAs

1. BCAA tshuaj ntxiv: Cov dej haus nrog BCAAs tau dhau los ua neeg nyiam thiab tuaj ntau ntau cov txiv zoo thiab txiv hmab txiv ntoo uas tsis hnov ​​zoo li koj tsuas yog haus cov protein. Cov khoom no yog qhov zoo siv tom qab kev tawm dag zog lossis thaum lub sijhawm kev cob qhia ntev (tshaj 90 feeb). Txawm li cas los xij, tsis muaj ntau qhov pov thawj tshawb fawb los txhawb cov txiaj ntsig tshwj xeeb ntawm cov tshuaj BCAA ntshiab tshaj li lwm cov dej haus muaj protein ntau lossis cov khoom noj uas muaj cov lej zoo sib xws ntawm cov amino acids, yog li tsis xav zoo li koj yuav tsum tau siv BCAA ntxiv. (Txog: Koj Daim Ntawv Qhia Ua Ntej Ua Ntej thiab Tom Qab Ua Haujlwm Ntxiv.)

2. Whey protein los yog mis nyuj chocolate: Ib qho yooj yim co nrog whey protein yuav xa tag nrho cov BCAAs uas koj xav tau nrog rau tag nrho lwm cov amino acids tseem ceeb los pab txhawb koj cov leeg nqaij thiab rov ua haujlwm. Lossis koj tuaj yeem yooj yim muaj khob iav mis nyuj chocolate los ua koj li kev pab zaub mov rov zoo. Mis yog ib txwm ntim nrog BCAAs thiab cov suab thaj me me los ntawm cov qhob noom xim kasfes yuav pab ntxiv rau kev rov qab los tom qab kev tawm dag zog ntev dua.

3. Cov khoom noj tag nrho: Ntses, qe, nqaij nyug nqaij nyug, nqaij qaib, thiab qaib ntxhw txhua tus muaj cov nyiaj txaus ntawm cov amino acids tseem ceeb no. (Cov chaw cog qoob loo feem ntau suav tias yog cov protein tsis tiav, tab sis koj tuaj yeem sib xyaw ua ke los tsim cov protein ua tiav.)

4. Pea lossis txhuv protein: Cov cog protein feem ntau qis dua hauv BCAAs, tab sis cov taum pauv protein yog qhov tshwj xeeb hauv thaj chaw no. Tsuas yog xyuas kom noj ntau cov protein ntau kom tau txais tag nrho cov amino acids tseem ceeb uas koj lub cev xav tau. Ib txoj kev tshawb fawb luam tawm hauv Phau Ntawv Qhia Khoom Noj pom tias 40g ntawm cov protein protein ua haujlwm zoo ib yam li 40g ntawm whey protein thaum nws los txhim kho lub cev muaj pes tsawg leeg. Tab sis thaum calories nyob rau ntawm tus nqi, whey dhau los ua qhov kev xaiv zoo tshaj tom qab kev tawm dag zog vim tias koj tuaj yeem tau txais cov txiaj ntsig zoo ib yam li qhia hauv kev tshawb fawb nrog ib nrab ntawm cov whey (20g) dua li koj yuav tau txais nrog cov nplej protein vim qis dua. kev faib ua feem ntawm cov tseem ceeb thiab cov ceg ntoo amino acids. (Muaj feem cuam tshuam: Cov hmoov zoo tshaj plaws rau cov poj niam.)

Ntsuam xyuas rau