Namuhla, ukudla kwezemidlalo kuvamile kakhulu kumzimba womzimba kanye namantombazane nje abathanda imidlalo. Bafuna ngokuzithandela zonke izinhlobo zokushisa amafutha namaprotheni ukukhipha ama-fat deposits bese benza kahle imisipha yomzimba. Kodwa-ke, ngezinye izikhathi kunengqondo ukwengeza amino acid ekudleni komdlali wakho, isibonelo, beta-alanine.
Ukudla kwezemidlalo: i-beta alanine
I-Beta-alanine, ebhala futhi i-beta-alanine noma i-β-Alanine, i-amino acid yemvelo eyingxenye yamaprotheni wemvelo, futhi iyingxenye ye-vitamin B5. Ezemidlalo, isetshenziselwa ukwandisa amandla.
Uma sicabanga ngale nqubo ngokujulile, bese uthatha lesi sidakamizwa ukuze ukwandise kakhulu ukuhlushwa kwe-carnosine emisipha. I-Carnosine iyinhlobo ye-muscular tissue buffer, kangangokuthi, ngisho nangokuvivinya umzimba okukhulu, ayivumeli imvelo ibe yinkimbinkimbi, ngakho-ke ayikho ukuchithwa kwemisipha. Ucwaningo luphinde lwathola ukuthi uma ukuthatha i-beta-alanine kwandisa ikhono lemisipha ukuba lenze isivumelwano, okuvumela umdlali ukuba enze izenzo eziningi.
Ngokuthatha i-beta-alanine, ungenza okuphindaphindiwe okuphindaphindiwe kwezingu-10%, ngoba umkhawulo wokukhathala ususwe kakhulu. Lokhu kukuvumela ukuba ufinyelele esiphezulu kumsebenzi ngamunye bese uthola imiphumela ehambelanayo. Ngaphezu kwalokho, uma uthatha i-amino acid enjalo, ubuhlungu emisipha emva kokuqeqesha kuqedwa, futhi umzimba ungase uphumelele ekulimaweni.
I-formula ye-beta-alanine ivumela le-amino acid ukuthi ibe yisivikelo esihle somzimba kanye nesikhumbuzo esinamandla, okwenza kube lula ukusebenzisa lo mthwalo ngemithwalo enamandla ene-anaerobic. Okuthandwa kakhulu yi-beta-alanine phakathi kwabalimi bomzimba - ngemuva kwakho konke, into evumela ukukhulisa amandla okuqeqesha, inomthelela ekukhuleni okusheshayo kwemisipha.
Noma kunjalo, i-beta-alanine ayifanele wonke umuntu: uma unikeza imithwalo ye-aerobic yomzimba (isibonelo, ukusebenza, i-aerobics, njll.), Lesi sici asiyona inzuzo kuwe, ngoba isenzo saso siqondiswe ngokuqondile emisipha.
I-Beta-alanine: imiphumela emibi
Kukholelwa ukuthi le- amino acid cishe ayinayo imiphumela emibi. Abagijimi abavame ukubhala kuphela ngezindebe noma emisipha kanye nomqondo okhulayo wokushisa komzimba. Uma noma yikuphi kwalokhu kubangela ukungahambi kahle, kunconywa ukunciphisa umthamo.
Kwaqashelwa ngokusemthethweni ukuthi ngisho nasezilinganisweni eziphakeme lo mthombo uphephile empilweni yomuntu.
Ungathatha kanjani i-beta-alanine?
Ezitolo zezokudla ezemidlalo, ungathola i-beta-alanine ngezinhlobo ezimbili - kuma-capsules nasesixazululweni. Ngaphezu kwalokho, kunezinhlobonhlobo zezithasiselo lapho le nsimbi ingenye yezingxenye. Ngokuvamile i-beta-alanine ne-creatine ehlanganisiwe - kubonakala ukuthi le nhlanganisela iphumelela kakhulu kunokusebenzisa lezi zinto ngokwahlukana.
Ungakhetha enye yezinto ezithandwa kakhulu nge-beta-alanine, ngemva kokubonisana nomqeqeshi wakho. Ngokuqinisekile uzonikezwa okuthile kulolu hlu:
- Ama-USPlabs Jack3d;
- CM2 Alpha kusuka ku-SAN;
- I-VPX CHA Shotgun;
- I-Double-T Sports CHA CHA;
- mC2 kusuka ku-MAX Amandla;
- Umkhumbi omhlophe weLabhu olawulwayo;
- Amalebhu alawulwayo I-Wraath e-Purple.
Thatha i-beta-alanine Kunconywa ngomthamo we-400-800 mg wamadoda, okusho cishe 300-700 kwabesifazane. Kukholelwa ukuthi kwanele ukuthatha ama-4-5 amagremu ngosuku ukufeza imiphumela emihle. Izindleko zokungenwa kufanele zibe ngokulandela isikhathi esithile - amahora angu-8, ngesilinganiso esincane semasonto angu-4-5. Lesi sikhathi singanwetshwa emavikini ayisishiyagalombili kuya kwangu-12 - asisekho.