Abincin mai wadataccen Leucine

Wadatacce

• Jerin abinci mai arziki a cikin Leucine
• Menene Leucine don?
• Arin Leucine
• Hanyoyi masu amfani:

Leucine amino acid ne wanda ake samu a abinci kamar su cuku, kwai ko kifi.

Leucine yana aiki ne don haɓaka ƙwayar tsoka kuma ana iya amfani dashi azaman abincin abincin, duka ga waɗanda ke yin motsa jiki kuma suna son samun ƙarfin tsoka, kuma ga tsofaffi don haɓaka motsi na jiki, rage saurin saurin atrophy na tsoka.

Ana samun kariyar leucine a shagunan abinci na kiwon lafiya ko kantunan sayar da magani, amma duk da wannan, yana yiwuwa a sha leucine ta hanyar yin amfani da abinci iri-iri mai wadataccen abinci mai wadataccen leucine.

Jerin abinci mai arziki a cikin Leucine

Babban abincin da ke cike da leucine sune nama, kifi, kwai, madara da kayan kiwo saboda abinci ne masu wadataccen furotin, amma sauran abincin suma suna da wannan amino acid din, kamar:

Leucine shine amino acid mai mahimmanci ga jiki kuma, sabili da haka, yana da mahimmanci aci abinci mai wadataccen leucine don samun adadin wannan amino acid ɗin.

Halin yau da kullun na leucine a kowace rana shine 2.9 g cikin lafiyayyen mutum kilogiram 70, misali.

Menene Leucine don?

Leucine yana aiki don taimakawa kiyaye ƙwayar tsoka, ƙananan matakan sukarin jini, haɓaka kariyar jiki da kuma taimakawa warkar da ƙasusuwa.

Kafin da bayan kowane aikin tiyata, ya kamata a ci abinci mai babban abun cikin wannan amino acid don taimakawa tare da waraka da warkewa.

Arin Leucine

Ana iya siyan ƙarin leucine a shagunan abinci na kiwon lafiya, kantin magani ko a gidan yanar gizo kuma yana cikin sifa ko hoda.

Don shan leucine, adadin da aka ba da shawarar kusan 1 zuwa 5 g na leucine na hoda, mintuna 10 zuwa 15 kafin babban abinci, kamar cin abincin rana da abincin dare ko kafin motsa jiki. Kafin shan kowane kari, yana da muhimmanci a tuntuɓi ƙwararren masanin kiwon lafiya, kamar su masanin abinci mai gina jiki, don gano sashi da yadda za a sha shi da kyau la'akari da yanayin lafiyar mutum.

Kodayake akwai karin leucine, kayan abinci gaba daya suna da leucine, isoleucine da valine tare domin waɗannan amino acid ɗin sune BCAA waɗanda suke da kashi 35% na tsoka kuma suna da mahimmanci don kiyayewa da haɓaka tsokoki, ƙarin yana da tasiri sosai tare da Amino acid 3 fiye da daya daga cikinsu.

Hanyoyi masu amfani:

• Abincin mai wadataccen sinadirai
• Kari don samun karfin tsoka