Takaitaccen Bayani:
Jakunkunan Hatimin Hatimin Side Uku, Jakar Zagaye Flat, Ganga da Gangan Filastik duk suna nan.
| Bayanan asali | |
| Sunan samfur | BCAA foda |
| Sauran sunaye | Amino acid-sarkar reshe, BCAA 2:1:1, BCAA 4:1:1, da sauransu. |
| Daraja | Matsayin abinci |
| Bayyanar | Foda Jakunkunan Hatimin Hatimin Side Uku, Jakar Zagaye Flat, Ganga da Gangan Filastik duk suna nan. |
| Rayuwar rayuwa | 2-3 shekaru, dangane da yanayin ajiya |
| Shiryawa | A matsayin abokan ciniki' bukatun |
| Sharadi | Ajiye a cikin kwantena masu ƙarfi, an kiyaye shi daga haske. |
Bayani
Amino acid mai rassa (BCAAs) rukuni ne na amino acid guda uku:
leucine
isoleucine
valine
Ana ɗaukar kari na BCAA don haɓaka haɓakar tsoka da haɓaka aikin motsa jiki. Hakanan zasu iya taimakawa tare da asarar nauyi da rage gajiya bayan motsa jiki.
Wadannan amino acid an hade su wuri guda domin su ne amino acid guda uku kacal da ke da sarkar da ke reshe zuwa gefe guda.
Kamar duk amino acid, BCAAs suna gina tubalan da jikin ku ke amfani da su don yin sunadarai.
Ana ɗaukar BCAAs masu mahimmanci saboda, ba kamar amino acid marasa mahimmanci ba, jikinka ba zai iya yin su ba. Saboda haka, yana da mahimmanci don samun su daga abincin ku.
Aiki
BCAAs sun ƙunshi babban gungu na jimillar tafkin amino acid na jiki.
Tare, suna wakiltar kusan kashi 35-40% na duk mahimman amino acid da ke cikin jikin ku da 14-18% na waɗanda aka samu a cikin tsokoki.
Sabanin mafi yawan sauran amino acid, BCAAs yawanci sun rushe a cikin tsoka, maimakon a cikin hanta. Saboda haka, ana tunanin suna taka rawa wajen samar da makamashi yayin motsa jiki.
BCAAs suna taka wasu ayyuka da yawa a jikin ku.
Na farko, jikinka zai iya amfani da su azaman tubalan ginin furotin da tsoka .
Hakanan suna iya shiga cikin daidaita matakan sukarin jinin ku ta hanyar adana hanta da shagunan sukari na tsoka da ƙarfafa ƙwayoyin ku don ɗaukar sukari daga magudanar jini.
Ana tunanin Leucine da isoleucine suna ƙara haɓakar insulin kuma suna haifar da tsokoki don ɗaukar ƙarin sukari daga jinin ku, ta haka yana rage matakan sukari na jini.
Menene ƙari, BCAA na iya taimakawa rage gajiyar da kuke ji yayin motsa jiki ta hanyar rage samar da serotonin a cikin kwakwalwar ku.
Wani bincike ya ba da rahoton cewa cinye gram 20 na BCAA narkar da shi a cikin 400 ml na ruwa da 200 ml na ruwan 'ya'yan itace strawberry sa'a 1 kafin yin aiki yana ƙara lokaci zuwa gajiya a cikin mahalarta.
BCAAs na iya taimakawa tsokoki su ji rauni bayan motsa jiki.
Wasu mutanen da suka sayi abubuwan BCAA suna yin haka don ƙara yawan ƙwayar tsoka.
Daga Alina Petre, MS, RD (NL)
Aikace-aikace
1. 'Yan wasan da suka rage kiba kuma suna cin abinci mai ƙarancin kalori amma suna buƙatar haɓaka tsokar tsoka.
2. Masu cin ganyayyaki/'yan wasa masu cin ganyayyaki, waɗanda abincinsu ba shi da ƙarancin furotin.
3. 'Yan wasan juriya tare da ƙarar horo mai girma da ƙarancin abinci mai gina jiki.
