Valina bara ọgaranya

Ndinaya

• Ndepụta nri bara ụba na Valina
• Nri bara ụba na valine, leucine na isoleucine
• Vitamin BCAA
• Bara uru njikọ:

Nri bara ọgaranya na valine bụ akwa, mmiri ara ehi na ngwaahịa mmiri ara ehi.

Valine na-eje ozi na-enyere aka na ụlọ ahụ ike na ụda, na mgbakwunye, enwere ike iji ya iji meziwanye ọgwụgwọ mgbe ịwachara ụfọdụ, ebe ọ na-eme ka ogo anụ ahụ dị ọhụrụ. Otú ọ dị, ịgbakwunye na valine, ga-esonyere onye na-edozi ahụ.

Valine na-anọkarị na mgbakwunye iji mee ka akwara dịkwuo ike, dị ka BCAA, nke enwere ike iwere tupu ma ọ bụ mgbe ọzụzụ gasịrị, ihe dịka 5-10 g kwa ụbọchị, dịka ibu na ụdị ọzụzụ dị ugbu a.

Ndepụta nri bara ụba na Valina

Ihe oriri ndị nwere ọgaranya na valine bụ anụ, azụ, mmiri ara ehi, yogọt, chiiz na akwa, dịka ọmụmaatụ, nke bụ nri juru na protein. Na mgbakwunye, nri ndị ọzọ bara ọgaranya na valine nwere ike ịbụ:

• Soy, agwa, peas, ọka;
• Mkpụrụ osisi Cashew, mkpụrụ osisi Brazil, almọnd, ahụekere, hazelnuts, walnuts;
• Koko, rye, ọka bali;
• Eggplant, beets, garlic, uhie yabasị.

Ọ dị mkpa iri nri bara ụba na valine, ebe ọ bụ na ahụ mmadụ enweghị ike ịmepụta amino acid a.

Nri bara ụba na valine, leucine na isoleucine

Nri bara ọgaranya na valine na-enwekarị amino acid ndị ọzọ dị mkpa ma yabụ nri dị oke mma maka ndị na-eme egwuregwu na-achọ hypertrophy muscle.

Fọdụ nri ndị jupụtara na valine, leucine na isoleucine bụ:

• Akwa, azụ, anụ, mmiri ara ehi na nkwekọrịta;
• Agwa, agwa;
• Cashew mkpụrụ, mkpụrụ osisi Brazil, almọnd, ahụekere, hazelnuts.

A ghaghị ime oriri amino acid kwa ụbọchị, ebe ọ bụ na enweghị amino acid n'ime ahụ. Agbanyeghị, mgbakwunye ga-eduzi onye ọkachamara zụrụ azụ, ka ọ ghara imerụ ahụ ike.

Ngwunye valine na-atụ aro kwa ụbọchị bụ ihe dịka gram 1.5 kwa ụbọchị maka mmadụ 70 n'arọ, dịka ọmụmaatụ.

Vitamin BCAA

Banana a na vitamin almond bụ ezigbo mmeju nke ụlọ nke nwere valine, leucine na isoleucine, nke a ga-ewere mgbe ọzụzụ na iji melite mgbake na akwara hypertrophy.

Efrata:

• 2 unere
• Ọkara otu iko peepe almọnd
• 1 dezaati ngaji mmanụ a honeyụ
• Pawuda

Nkwadebe mode:

Kpoo ihe niile na blender ma tinye obere cinnamon na ngwụcha, ịtọ ụtọ.

Bara uru njikọ:

• Nri nri juputara na leucine
• Isoleucine-ọgaranya nri