Zakudya zolemera za Valina

Zamkati

• Mndandanda wazakudya zolemera ku Valina
• Zakudya zolemera mu valine, leucine ndi isoleucine
• Mavitamini a BCAA
• Maulalo othandiza:

Zakudya zokhala ndi valine makamaka mazira, mkaka ndi mkaka.

Valine amathandizira pakumanga minofu ndi kamvekedwe, kuwonjezera apo, itha kugwiritsidwa ntchito kukonza machiritso pambuyo pochitidwa opaleshoni ina, chifukwa imathandizira kusintha kwa minofu. Komabe, supplementation ndi valine, iyenera kutsagana ndi katswiri wazakudya.

Valine nthawi zambiri amapezeka pama supplements kuti achulukitse minofu, monga BCAA, yomwe imatha kutengedwa musanaphunzitsidwe kapena pambuyo pake, pafupifupi 5-10 g patsiku, kutengera kulemera kwamtunduwu komanso mtundu wa maphunziro.

Mndandanda wazakudya zolemera ku Valina

Zakudya zazikulu za valine ndi nyama, nsomba, mkaka, yogurt, tchizi ndi dzira, mwachitsanzo, zomwe ndi zakudya zokhala ndi zomanga thupi zambiri. Kuphatikiza apo, zakudya zina za valine zitha kukhala:

• Soya, nyemba, nandolo, chimanga;
• Mitedza yamchere, mtedza waku Brazil, maamondi, mtedza, mtedza, mtedza;
• Koko, rye, balere;
• Biringanya, beets, adyo, anyezi wofiira.

Ndikofunikira kudya zakudya zokhala ndi valine, chifukwa thupi la munthu silingathe kupanga amino acid.

Zakudya zolemera mu valine, leucine ndi isoleucine

Zakudya zokhala ndi valine nthawi zambiri zimakhala ndi ma amino acid ena ofunikira ndipo chifukwa chake ndi zakudya zabwino kwambiri kwa othamanga omwe amafunafuna hypertrophy ya minofu.

Zakudya zina zokhala ndi valine, leucine ndi isoleucine ndi izi:

• Dzira, nsomba, nyama, mkaka ndi zotumphukira;
• Nyemba, nandolo;
• Mtedza wa mtedza, mtedza waku Brazil, maamondi, mtedza, mtedza.

Kudya ma amino acid kuyenera kuchitidwa tsiku lililonse, chifukwa mulibe nkhokwe zama amino m'thupi. Komabe, zowonjezerazo ziyenera kutsogozedwa ndi akatswiri ophunzitsidwa bwino, kuti asawononge thanzi.

Mlingo woyenera wa tsiku ndi tsiku wa valine ndi pafupifupi 1.5 magalamu patsiku la 70 kg payokha, mwachitsanzo.

Mavitamini a BCAA

Nthochi iyi yokhala ndi mavitamini a amondi ndipamwamba kwambiri yopangira mavitamini, leucine ndi isoleucine, yomwe imayenera kutengedwa pambuyo pa maphunziro ndikupangitsa kuti munthu akhale ndi thanzi labwino.

Zosakaniza:

• Nthochi 2
• Theka chikho cha amondi osenda
• Supuni 1 ya uchi
• Sinamoni

Kukonzekera mawonekedwe:

Menya zonse mu blender ndikuwonjezera sinamoni pang'ono kumapeto, kulawa.

Maulalo othandiza:

• Zakudya zokhala ndi leucine
• Zakudya zokhala ndi Isoleucine