Ibisobanuro bigufi:
Ibice bitatu bya kashe ya Flat Pouch, Rounded Edge Flat Pouch, Barrel na Plastike Barrel byose birahari.
| Amakuru Yibanze | |
| Izina ryibicuruzwa | Ifu ya BCAA |
| Andi mazina | Amashami-aminide acide, BCAA 2: 1: 1, BCAA 4: 1: 1, nibindi. |
| Icyiciro | Urwego rwibiryo |
| Kugaragara | Ifu Ibice bitatu bya kashe ya Flat Pouch, Rounded Edge Flat Pouch, Barrel na Plastike Barrel byose birahari. |
| Ubuzima bwa Shelf | 2-3years, ukurikije imiterere yububiko |
| Gupakira | Nkibisabwa abakiriya |
| Imiterere | Bika mu bikoresho byoroshye, birinzwe n'umucyo. |
Ibisobanuro
Amashami-aminide acide (BCAAs) ni itsinda rya aside amine atatu yingenzi:
leucine
isoleucine
valine
BCAA inyongera zifatwa mubisanzwe kugirango imitsi ikure kandi yongere imyitozo. Bashobora kandi gufasha kugabanya ibiro no kugabanya umunaniro nyuma yo gukora siporo.
Izi aside amine zishyizwe hamwe kuko arizo acide eshatu zonyine zifite urunigi rushami kuruhande rumwe.
Kimwe na aside amine yose, BCAAs yubaka umubiri wawe ukoresha mugukora proteine.
BCAAs ifatwa nkibyingenzi kuko, bitandukanye na aside amine idakenewe, umubiri wawe ntushobora kubikora. Kubwibyo, ni ngombwa kubikura mu mirire yawe.
Imikorere
BCAAs igize igice kinini cya pisine ya aside amine yose.
Hamwe na hamwe, byerekana hafi 35-40% ya acide ya amine acide yose igaragara mumubiri wawe na 14-18% yibiboneka mumitsi yawe.
Bitandukanye nandi acide amine menshi, BCAAs ahanini ivunika mumitsi, aho kuba mwumwijima. Kubera iyo mpamvu, batekereza ko bafite uruhare mukubyara ingufu mugihe imyitozo.
BCAAs ikina izindi nshingano nyinshi mumubiri wawe.
Ubwa mbere, umubiri wawe urashobora kubikoresha nkibice byubaka poroteyine n'imitsi.
Bashobora kandi kugira uruhare mukugenzura urugero rwisukari mumaraso yawe mukuzigama ububiko bwisukari bwumwijima n imitsi no gukangurira ingirabuzimafatizo zawe gufata isukari mumaraso yawe.
Leucine na isoleucine bikekwa ko byongera insuline kandi bigatuma imitsi yawe ifata isukari nyinshi mumaraso yawe, bityo bikagabanya urugero rwisukari mumaraso.
Ikirenzeho, BCAAs irashobora gufasha kugabanya umunaniro wumva mugihe cya siporo ugabanya umusaruro wa serotonine mubwonko bwawe.
Ubushakashatsi buvuga ko kunywa garama 20 za BCAA byashonga muri 400 mL y'amazi na 200 mL y'umutobe wa strawberry isaha 1 mbere yo gukora byongera igihe cyo kunanirwa mubitabiriye amahugurwa.
BCAAs irashobora kandi gufasha imitsi yawe kumva ububabare nyuma yo gukora siporo.
Abantu bamwe bagura inyongera ya BCAA babikora kugirango bongere imitsi.
Na Alina Petre, MS, RD (NL)
Porogaramu
1. Abakinnyi batakaza ibiro kandi barya indyo ya calorie nkeya ariko bakeneye kongera imitsi itananirwa.
2. Abarya ibikomoka ku bimera / abakomoka ku bimera, indyo yuzuye ya poroteyine.
3. Abakinnyi bihangana bafite imyitozo myinshi hamwe nimirire ya proteine nkeya.
