Zakudya zokhala ndi leucine

Zamkati

• Mndandanda wazakudya zolemera mu Leucine
• Kodi Leucine ndi chiyani?
• Zowonjezera za Leucine
• Maulalo othandiza:

Leucine ndi amino acid omwe amapezeka muzakudya monga tchizi, dzira kapena nsomba.

Leucine imagwiritsa ntchito kukulitsa minofu ndipo imatha kugwiritsidwa ntchito ngati chakudya chowonjezera, kwa iwo omwe amachita masewera olimbitsa thupi ndipo amafuna kupeza minofu, komanso okalamba kuti azitha kuyenda bwino, amachepetsa kuthamanga kwa minyewa ya msinkhu.

Mankhwala a leucine amapezeka mosavuta m'masitolo ogulitsa zakudya kapena m'masitolo ogulitsa mankhwala, koma ngakhale zili choncho, ndizotheka kumeza leucine potengera zakudya zosiyanasiyana zomwe zili ndi zakudya zopatsa leucine.

Mndandanda wazakudya zolemera mu Leucine

Zakudya zazikulu zomwe zili ndi leucine ndi nyama, nsomba, mazira, mkaka ndi mkaka chifukwa ndi zakudya zokhala ndi zomanga thupi zambiri, koma zakudya zina zilinso ndi amino acid, monga:

Leucine ndi amino acid wofunikira mthupi, chifukwa chake, ndikofunikira kudya zakudya zolemera mu leucine kuti mukhale ndi amino acid wofunikira.

Mlingo woyenera wa leucine tsiku lililonse ndi 2.9 g wathanzi 70 kg payekha, mwachitsanzo.

Kodi Leucine ndi chiyani?

Leucine imagwira ntchito yothandizira kuti minofu ikhale yochepetsetsa, kutsitsa shuga m'magazi, kukulitsa chitetezo chamthupi ndikuthandizira kuchiritsa mafupa osweka.

Asanachite opaleshoni kapena pambuyo pake, zakudya zomwe zili ndi amino acid ziyenera kudyedwa kuti zithandizire kuchira komanso kuchira.

Zowonjezera za Leucine

Chowonjezera cha leucine chitha kugulidwa m'masitolo ogulitsa zakudya, m'masitolo kapena kumawebusayiti ndipo ali ngati ufa kapena makapisozi.

Kuti mutenge leucine, kuchuluka kwake ndi pafupifupi 1 mpaka 5 g wa leucine wothira ufa, mphindi 10 mpaka 15 musanadye chakudya chachikulu, monga nkhomaliro ndi chakudya chamadzulo kapena musanachite masewera olimbitsa thupi. Musanamwe mankhwala ena aliwonse, ndikofunikira kufunsa katswiri wa zamankhwala, monga wazakudya, kuti mudziwe kuchuluka kwake komanso momwe angazitengere moyenera poganizira zaumoyo wa munthu.

Ngakhale pali leucine supplement, zowonjezera zakudya nthawi zambiri zimakhala ndi leucine, isoleucine ndi valine palimodzi chifukwa ma amino acid ndi ma BCAA omwe amapanga 35% ya minofu ndipo ndiyofunikira pakukonza ndikukula kwa minofu, chowonjezera chimakhala chothandiza kwambiri 3 amino acid kuposa amodzi okha.

Maulalo othandiza:

• Zakudya zokhala ndi Isoleucine
• Zowonjezera kuti mukhale ndi minofu