Masiku ano, masewera olimbitsa thupi amavomereza kwambiri m'magulu a thupi komanso atsikana omwe amakonda masewera. Amalola mwachangu mitundu yonse ya mafuta oyaka mafuta ndi mapuloteni kuti athetse mafuta omwe amachititsa kuti azikhala ndi minofu. Komabe, nthawi zina ndizomveka kuonjezera amino acid kwa zakudya za wothamanga, mwachitsanzo, beta-alanine.
Chakudya cha masewera: beta alanine
Beta-alanine, yomwe imalembanso beta-alanine kapena β-Alanine, ndi amino acid omwe ndi gawo la mapuloteni achilengedwe, komanso ndi mbali ya vitamini B5. Maseŵera, amagwiritsidwa ntchito kuwonjezera mphamvu.
Ngati tiganizira mozama za ndondomekoyi, tenga mankhwalawa kuti muwonjezere kwambiri matenda a carnosine mu minofu. Carnosine ndi mtundu wa minofu yambiri yomwe, ngakhale nthawi yochita masewero olimbitsa thupi, salola kuti chilengedwe chikhale chosavuta, kotero palibe minofu yotaya. Kafukufukuyu adawonanso kuti kutenga beta-alanine kumawonjezera mphamvu ya minofu kuti igwirizane, zomwe zimapangitsa wothamanga kuchita zambiri.
Pogwiritsa ntchito beta-alanine, mungathe kubwereza mobwerezabwereza zowonjezera 10%, chifukwa chifuwa cha kutopa chikuchotsedwa. Izi zimakuthandizani kuti mufike pamtunda uliwonse pa masewera olimbitsa thupi ndipo mulandire zotsatira zofanana. Kuonjezera apo, pamene mutenga amino acid, kupweteka m'misamaliro musanaphunzidwe, ndipo thupi likhoza kuchira.
Mankhwala a beta-alanine amalola kuti amino acid akhale wotetezeka kwambiri mthupi komanso chitetezo champhamvu, chomwe chimapangitsa kugwiritsa ntchito mankhwalawo ndi katundu wamphamvu wa anaerobic. Makamaka otchuka ndi beta-alanine pakati pa omanga thupi - pambuyo pake, chinthu chomwe chimalola kuti chiwonjezere chidziwitso, chimapangitsa kuti msanga uwonjezeke mwamsanga.
Komabe, beta-alanine si yabwino kwa aliyense: ngati mumapereka thupi (a), kuthamanga, aerobics, etc.), izi sizothandiza kwa inu, chifukwa zomwe zimayendetsedwa zimayendetsedwa bwino pamisendo.
Beta-alanine: zotsatirapo
Amakhulupirira kuti amino acid alibe zotsatira zake. Akatswiri othamanga amakonda kuthamanga pamilomo kapena minofu komanso kuwonjezeka kwa kutentha thupi. Ngati zina mwa izi zimakuvutitsani, ndi bwino kuchepetsa mlingo.
Zinali zovomerezeka mwadzidzidzi kuti ngakhale muyezo waukulu kwambiri mankhwalawa ndi otetezeka ku thanzi laumunthu.
Kodi mungatenge bwanji beta-alanine?
M'masitolo okhudzana ndi masewera olimbitsa thupi, mukhoza kupeza beta-alanine m'njira ziwiri - mu makapisozi ndi muyeso. Komanso, pali zowonjezera zowonjezera zomwe izi ndi chimodzi mwa zigawozo. Kawirikawiri amalumikizana ndi beta-alanine ndi creatine - zimatsimikiziridwa kuti kugwirizana uku kuli kothandiza kuposa kugwiritsa ntchito zinthu izi mosiyana.
Mungasankhe chimodzi mwa mankhwala owonjezera omwe ali ndi beta-alanine, mutatha kukambirana ndi wophunzira wanu. Ndithudi mudzapatsidwa chinachake mwazinthu izi:
- USPlabs Jack3d;
- CM2 Alpha kuchokera ku SAN;
- VPX NO Shotgun;
- Masewera Awiri-T Palibe Beta;
- mC2 kuchokera ku MAXimum Power;
- Chigumula Chamtundu Wosinthidwa;
- Maulendo Olamulidwa Waya Wamtengo Wapatali.
Tengani beta-alanine ikulimbikitsidwa pa mlingo wa 400-800 mg kwa amuna, zomwe zikutanthauza pafupifupi 300-700 kwa akazi. Amakhulupirira kuti ndikwanira kutenga 4-5 magalamu tsiku kuti mukwaniritse zotsatira zabwino. Zowonjezeramo zovomerezeka ziyenera kukhala patangotha nthawi yochuluka - maola 8, ndi mlingo wochepa wa masabata 4-5. Nthawi ino ikhoza kupitilira kwa masabata 8-12 - osakhalanso.