Ukudla okunothe uValina

-Delile

• Uhlu lokudla okunothile eValina
• Ukudla okune-valine, i-leucine ne-isoleucine
• BCAA uvithamini
• Izixhumanisi eziwusizo:

Ukudla okune-valine ikakhulukazi amaqanda, ubisi nemikhiqizo yobisi.

I-Valine isebenza ukusiza ekwakheni imisipha nethoni, ngaphezu kwalokho, ingasetshenziselwa ukuthuthukisa ukuphulukiswa ngemuva kokuhlinzwa okuthile, njengoba ithuthukisa ikhwalithi yokuvuselelwa kwezicubu. Kodwa-ke, ukwengeza nge-valine, kufanele kuhambisane nesazi sokudla.

I-Valine ivame ukubakhona kuma-supplements ukukhulisa isisindo somzimba, njenge-BCAA, engathathwa ngaphambi noma ngemuva kokuqeqeshwa, cishe u-5-10 g ngosuku, ngokwesisindo samanje nohlobo lokuqeqeshwa.

Uhlu lokudla okunothile eValina

Ukudla okuyinhloko okune-valine yinyama, inhlanzi, ubisi, iyogathi, ushizi neqanda, ngokwesibonelo, ukudla okunothe ngamaprotheni. Ngaphezu kwalokho, okunye ukudla okune-valine kungaba:

• I-Soy, ubhontshisi, uphizi, ummbila;
• Amantongomane ama-cashew, amantongomane aseBrazil, ama-alimondi, amakinati, ama-hazelnut, ama-walnuts;
• Ukhokho, irye, ibhali;
• Isitshalo seqanda, ama-beet, u-garlic, u-anyanisi obomvu.

Kuyadingeka ukudla ukudla okune-valine, njengoba umzimba womuntu ungeke ukwazi ukukhiqiza le-amino acid.

Ukudla okune-valine, i-leucine ne-isoleucine

Ukudla okune-valine kuvame ukuba namanye ama-amino acid abalulekile ngakho-ke kungukudla okuhle kakhulu kwabagijimi abafuna i-muscle hypertrophy.

Okunye ukudla okune-valine, i-leucine kanye ne-isoleucine yile:

• Iqanda, inhlanzi, inyama, ubisi kanye nokuphuma kokunye;
• Ubhontshisi, uphizi;
• Amantongomane ama-cashew, amantongomane aseBrazil, ama-alimondi, amakinati, amantongomane.

Ukutholwa kwama-amino acid kufanele kwenziwe nsuku zonke, ngoba azikho izinqolobane zama-amino acid emzimbeni. Kodwa-ke, ukwesekwa kufanele kuqondiswe nguchwepheshe oqeqeshiwe, ukuze ungalimazi impilo.

Umthamo wansuku zonke we-valine onconywayo cishe u-1.5 amagremu ngosuku lomuntu ongu-70 kg, ngokwesibonelo.

BCAA uvithamini

Leli bhanana elinamavithamini e-almond liyisengezo esihle kakhulu esenziwe ekhaya esine-valine, i-leucine ne-isoleucine, elizothathwa ngemuva kokuqeqeshwa nokwenza ngcono ukululama nomsipha we-hypertrophy.

Izithako:

• Ubhanana o-2
• Ingxenye yenkomishi yama-alimondi ahlutshiwe
• 1 isipuni se-dessert soju
• Isinamoni

Imodi yokulungiselela:

Shaya konke ku-blender bese ufaka isinamoni elincane ekugcineni, ukunambitha.

Izixhumanisi eziwusizo:

• Ukudla okunothe ngeLeucine
• Ukudla okunothe kakhulu nge-Isoleucine