Abincin mai wadataccen Valina

Wadatacce

• Jerin abinci mai arziki a cikin Valina
• Abinci mai wadataccen valine, leucine da isoleucine
• BCAA bitamin
• Hanyoyi masu amfani:

Abincin da ke da wadataccen ruwan zuma galibi kwai ne, madara da kayayyakin kiwo.

Valine yana aiki don taimakawa cikin ginin tsoka da sautin, ban da haka, ana iya amfani da shi don inganta warkarwa bayan wasu tiyata, saboda yana inganta ingancin sabunta nama. Koyaya, kari tare da valine, dole ne ya kasance tare da masanin abinci mai gina jiki.

Valine galibi yana cikin kari don ƙara yawan ƙwayar tsoka, kamar su BCAA, wanda za'a iya ɗauka kafin ko bayan horo, kimanin 5-10 g kowace rana, gwargwadon nauyin yanzu da nau'in horo.

Jerin abinci mai arziki a cikin Valina

Babban abincin da ke da wadatar zafin nama shine nama, kifi, madara, yogurt, cuku da kwai, misali, wadanda abinci ne masu dauke da furotin. Kari akan haka, sauran abinci masu wadataccen kwalliya na iya zama:

• Soya, wake, wake, masara;
• Kashin cashew, kwayar Brazil, almond, gyada, gyada, goro;
• Koko, hatsin rai, sha'ir;
• Kwai, beets, tafarnuwa, albasa ja.

Wajibi ne a ci abinci mai wadataccen valine, tunda jikin mutum ba zai iya samar da wannan amino acid ba.

Abinci mai wadataccen valine, leucine da isoleucine

Abincin da ke wadataccen kwalliya galibi yana da sauran muhimman amino acid kuma saboda haka kyawawan abinci ne ga 'yan wasa waɗanda ke neman hawan jini.

Wasu abinci masu wadataccen valine, leucine da isoleucine sune:

• Kwai, kifi, nama, madara da abubuwan ci gaba;
• Wake, wake;
• Kashin cashew, kwayar Brazil, almond, gyada, gyada.

Yawan shan amino dole ne ayi ta kowace rana, tunda babu ajiyar amino acid a jiki. Koyaya, haɓakawa yakamata ya jagoranci jagorar ƙwararren masani, don kar cutar lafiyar.

Gwargwadon shawarar yau da kullun na kwalin shine kusan gram 1.5 kowace rana don mutum na kilogiram 70, misali.

BCAA bitamin

Wannan ayaba tare da bitamin almonin ingantaccen kayan aikin gida ne mai wadataccen valine, leucine da isoleucine, wanda za'a ɗauka bayan horo kuma don inganta murmurewa da kuma tsoka karfin jini.

Sinadaran:

• 2 ayaba
• Rabin kopin narkar da almondi
• 1 cokali mai zaki na zuma
• Kirfa

Yanayin shiri:

Buga komai a cikin abin haɗawa kuma ƙara ɗanɗan kirfa a ƙarshen, ku ɗanɗana.

Hanyoyi masu amfani:

• Abincin mai wadataccen Leucine
• Abincin mai wadataccen sinadirai