Yau, kayan abinci na kayan wasan kwaikwayon na kowa ne a cikin masu zaman kansu kuma kawai 'yan mata da ke jin dadin wasanni. Sun yardar da kansu su karbi nau'o'in kitsen mai da sunadarin sunadarai don kawar da dukiyarsu mai yawa kuma yadda suke gina ginin muscle. Duk da haka, wani lokacin yana da ma'ana don ƙara amino acid zuwa cin abincin ka, misali, beta-alanine.
Sports abinci mai gina jiki: beta alanine
Beta-alanine, wadda ta rubuta cewa beta-alanine ko β-Alanine, wani amino acid ne wanda yake cikin ɓangare na sunadarai na halitta, kuma shi ma wani ɓangare ne na bitamin B5. A wasanni, an yi amfani dashi don ƙara ƙarfin zuciya.
Idan muka yi la'akari da wannan tsari, to, kuyi amfani da wannan miyagun ƙwayoyi don inganta yawan ƙwayar carnosine a cikin tsokoki. Carnosine wani nau'i ne mai nauyin muscular wanda, har ma da aikin da ya fi tsanani, bai yarda yanayi ya zama acidic ba, don haka babu wani tsautsayi na muscle. Har ila yau, binciken ya gano cewa lokacin da ake daukar beta-alanine yana ƙaruwa da tsokoki zuwa kwangila, wanda ya ba da damar mai wasan ya yi karin ayyuka.
Ta hanyar yin amfani da beta-alanine, zaka iya yin kusan kashi 10% na sake saiti da kuma hanyoyi, tun da yake an kawar da ƙofar gajiya. Wannan yana ba ka damar isa iyakar a kowane motsa jiki da karɓar sakamakon da ya dace. Bugu da ƙari, a lokacin shan irin wannan amino acid, ciwo a cikin tsokoki bayan an hore horo, kuma jiki zai iya dawowa daga raunin da ya faru.
Tsarin beta-alanine yana ba da damar amino acid din zama mai kare kariya mai kyau da kuma buffer mai karfi, wanda ya sa ya yiwu a yi amfani da abu tare da manyan nauyin anaerobic. Musamman mahimmanci shine beta-alanine daga cikin masu aikin gina jiki - bayan duk abin da yake ba da dama don kara ƙarfin horo, yana taimakawa wajen bunkasa musculature.
Duk da haka, beta-alanine ba ya dace da kowa da kowa: idan ka ba da nauyin mairobic jiki (alal misali, gudana, aerobics, da dai sauransu), wannan abu ba ta da daraja a gare ka, tun lokacin da aka tsara aikinsa musamman a tsokoki.
Beta-alanine: sakamako masu illa
An yi imani cewa wannan amino acid yana da kusan babu tasiri. Yawancin lokaci 'yan wasa suna lura kawai a kan lakabi ko a cikin tsokoki da kuma karuwa ta jiki. Idan wani daga cikin wannan zai haifar da rashin tausayi, an bada shawara don rage sashi.
An fahimci cewa ko da a cikin manyan tsararru wannan abu mai lafiya ne ga lafiyar ɗan adam.
Yadda ake daukar beta-alanine?
A cikin kayan cin abinci mai gina jiki, za ka iya samun beta-alanine a cikin siffofin biyu - a cikin matsurar ruwa da kuma bayani. Bugu da ƙari, akwai ɗakunan abubuwan da suka dace da yawa wanda wannan abu shine ɗaya daga cikin kayan. Sau da yawa hade da beta-alanine da creatine - an tabbatar da cewa wannan haɗin yana da tasiri fiye da amfani da waɗannan abubuwa daban.
Za ka iya zaɓar daya daga cikin abubuwan da suka dace tare da beta-alanine, bayan yin shawarwari da mai ba da horo. Lalle za a ba ku wani abu daga wannan jerin:
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- Tashoshin Double-TT Ba Beta;
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- Labaran da aka sarrafa akan Ruwan Ruwa;
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Yi amfani da beta-alanine an bada shawara akan nauyin 400-800 MG ga maza, wanda ke nufin kusan 300-700 ga mata. An yi imanin cewa isa ya dauki 4-5 grams a rana don cimma sakamako mai kyau. Dogayen kariya ya zama daidai bayan wasu lokutan - 8 hours, tare da ƙarami na makonni 4-5. Wannan lokaci za'a iya kara zuwa makon takwas - ba haka ba.