Lijo tse ruileng Valina

Litaba

• Lethathamo la lijo tse ruileng Valina
• Lijo tse ruileng valine, leucine le isoleucine
• BCAA vithamine
• Lihokelo tse sebetsang:

Lijo tse nang le valine haholo-holo ke mahe, lebese le lihlahisoa tsa lebese.

Valine e thusa ho aha mesifa le molumo, ho feta moo, e ka sebelisoa ho ntlafatsa pholiso kamora ho buuoa, hobane e ntlafatsa boleng ba ntlafatso ea lisele. Leha ho le joalo, tlatsetso le valine, e tlameha ho tsamaea le setsebi sa phepo e nepahetseng.

Hangata Valine e teng ho li-supplements ho eketsa mesifa, joalo ka BCAA, e ka nkuoang pele kapa kamora koetliso, ka 5-10 g ka letsatsi, ho latela boima ba 'mele le mofuta oa koetliso.

Lethathamo la lijo tse ruileng Valina

Lijo tse ka sehloohong tse nang le valine ke nama, tlhapi, lebese, yogurt, chisi le lehe, ka mohlala, e leng lijo tse nang le liprotheine tse ngata. Ntle le moo, lijo tse ling tse nang le valine e ka ba:

• Soya, linaoa, lierekisi, poone;
• Linate tsa cashew, linate tsa Brazil, lialmonde, linate, makotomane, walnuts;
• Cocoa, rye, harese;
• Eggplant, beet, konofolo, eiee e khubelu.

Hoa hlokahala ho ja lijo tse nang le li-valine tse ngata, hobane 'mele oa motho o ke ke oa hlahisa amino acid ena.

Lijo tse ruileng valine, leucine le isoleucine

Lijo tse nang le valine hangata li na le li-amino acid tse ling tsa bohlokoa mme ka hona ke lijo tse ntlehali bakeng sa baatlelete ba batlang mesifa ea hypertrophy.

Lijo tse ling tse nang le valine, leucine le isoleucine ke tsena:

• Lehe, tlhapi, nama, lebese le lihlahisoa;
• Linaoa, lierekisi;
• Linate tsa cashew, linate tsa Brazil, lialmonde, linate, makotomane.

Ho noa li-amino acid ho tlameha ho etsoa letsatsi le letsatsi, hobane ha ho na pokello ea li-amino acid 'meleng. Leha ho le joalo, tlatsetso e lokela ho tataisoa ke setsebi se koetlisitsoeng, hore se se ke sa lematsa bophelo bo botle.

Tekanyo e khothalletsoang ea letsatsi le letsatsi ea valine e ka ba ligrama tse 1.5 ka letsatsi bakeng sa motho a le mong ea lik'hilograma tse 70, mohlala.

BCAA vithamine

Banana ena e nang le vithamine ea almonde ke tlatsetso e ntle e entsoeng ka maiketsetso e nang le valine, leucine le isoleucine, e tla nkuoa kamora koetliso le ho ntlafatsa ho hlaphoheloa le mesifa hypertrophy.

Lisebelisoa:

• Libanana tse 2
• Halofo ea senoelo sa lialmonde tse ebotsoeng
• 1 khaba ea lijo tse tsoekere ea mahe a linotši
• Sinamone

Mokhoa oa ho itokisa:

Otla ntho e ngoe le e ngoe ka blender ebe u eketsa sinamone e nyane qetellong, ho latsoa.

Lihokelo tse sebetsang:

• Lijo tse nang le leucine
• Lijo tse nang le Isoleucine