Kajeno, phepo ea lipapali e tloaelehile haholo bathong ba 'mele le banana ba ratang lipapali. Ka boithatelo ba fumana mefuta eohle ea mafura a mafura le liprotheine ho tlosa mafura le ho ba le mesifa e matla. Leha ho le joalo, ka linako tse ling hoa utloahala ho eketsa li-amino acid ho lijo tsa moatlelete oa hao, mohlala, beta-alanine.
Nete ea lipapali: beta alanine
Beta-alanine, e boetse e ngola beta-alanine kapa β-Alanine, ke amino acid ea tlhaho eo e leng karolo ea liprotheine tsa tlhaho, hape e na le karolo ea vithamine B5. Papaling, e sebelisoa ho eketsa matla.
Haeba re nahana ka ts'ebetso ena ka ho tebileng, joale u nke lithethefatsi ena e le ho eketsa haholo mahloriso a carnosine ka mesifa. Carnosine ke mofuta oa mesifa ea mesifa ea moriana eo, esita le nakong ea boikoetliso bo matla ka ho fetisisa, ha e lumelle tikoloho hore e be e tsitsitseng, kahoo ha ho na mesifa e senyehang. Phuputso e boetse e fumane hore ha ho nka beta-alanine ho eketsa bokhoni ba mesifa hore e sebetse, e lumellang moatlelete ho etsa liketso tse ling.
Ka ho nka beta-alanine, o ka etsa pheta-pheta le litsela tse ling tse ka bang 10%, kaha monyako oa mokhathala o tlosoa haholo. Sena se o nolofalletsa ho fihlella boemong bo phahameng ka ho fetisisa thupelong e 'ngoe le e' ngoe 'me u fumane liphetho tse tšoanang Ho phaella moo, ha o nka amino e joalo, bohloko bo ka har'a mesifa ka mor'a koetliso bo felisoa, 'me' mele o ka hlaphoheloa likotsi.
Tlhahiso ea beta-alanine e lumella sena sa amino acid ho ba mosireletsi ea mahlahahlaha a mabeli le sehlahisoa se matla, se etsang hore ho khonehe ho sebelisa thepa ka meroalo e matla ea anaerobic. Haholo-holo e tsebahala ke beta-alanine har'a basebetsi ba 'mele - ka mor'a moo, ntho e lumellang ho eketsa matla a koetliso, e tlatsetsa ka potlako e eketsehileng ea mesifa.
Leha ho le joalo, beta-alanine ha e tšoanele motho e mong le e mong: haeba o fana ka meriana ea 'mele (a mohlala, ho sebetsa, aerobics, joalo-joalo), ntho ena ha ea bohlokoa ho uena, kaha ketso ea eona e lebisitsoe ka ho toba meleng.
Beta-alanine: litla-morao
Ho lumeloa hore sena sa amino acid se na le litla-morao. Batho ba atisang ho bapala liatlelete ba pota-potile melomo kapa mesifa le ho eketseha ha mocheso oa 'mele. Haeba leha e le efe ea sena e u sitisa, ho kgothaletswa ho fokotsa litekanyetso.
E ne e tsejoa ka molao hore esita le litekong tse phahameng, ntho ena e sireletsehile bakeng sa bophelo bo botle ba motho.
U ka nka beta-alanine joang?
Libokeng tsa phepo ea lipapali, u ka fumana beta-alanine ka mefuta e 'meli - ka li-capsules le ka tharollo. Ho phaella moo, ho na le mefuta e sa tšoaneng ea lisebelisoa tseo motsoako ona e leng o mong oa likarolo. Hangata ho kopantsoe beta-alanine le creatine - ho pakoa hore motsoako ona o sebetsa ho feta ho sebelisa lintho tsena ka thoko.
U ka khetha e 'ngoe ea tse ling tse tloaelehileng tse nang le beta-alanine, ka mor'a ho buisana le mokoetlisi oa hau. Ka sebele u tla fuoa ntho e 'ngoe lethathamong lena:
- USPlabs Jack3d;
- CM2 Alpha ho tloha SAN;
- VPX HA HO Shotgun;
- Lipapali Tse peli-T HA HO BET;
- mC2 ho tloha MAX tlase matla;
- Moroallo o Putsoa o laoloang;
- Li-Labs tse laoloang.
Nka beta-alanine e khothalletsoa tekanyo ea 400-800 mg bakeng sa banna, e bolelang hoo e ka bang 300-700 bakeng sa basali. Ho lumeloa hore ho lekane ho nka ligrama tse 4 hoa letsatsi ho fihlela litholoana tse ntle. Lisebelisuoa tsa kamohelo li lokela ho ba hantle ka mor'a nako e itseng - lihora tse 8, ka tekanyo e fokolang ea libeke tse 4-5. Lekhetlong lena le ka atolosoa ho libeke tse 8-12 - ha ho sa le joalo.