Meaʻai e tele le Valina

Anotusi

• Lisi o meaʻai tele i Valina
• Meaʻai mauoa i valine, leucine ma isoleucine
• BCAA vaitamini
• Fesoʻotaʻiga aoga:

Meaʻai mauoa i valine e tele lava fuamoa, susu ma susu oloa.

Valine tautua e fesoasoani i maso fausiaina ma leo, i se faʻaopopoga, e mafai ona faʻaaogaina e faʻaleleia ai le faʻamalologa pe a maeʻa nisi taotoga, ona e faʻaleleia atili ai le tulaga lelei o le toe faʻafouina o aano. Peitaʻi, o le faʻaopopoga ma le valine, e tatau ona o faʻatasi ma se nutristist.

E masani ona iai Valine ile faʻaopopoga e faʻatele ai maso maso, pei ole BCAA, lea e mafai ona aveina muamua pe pe a maeʻa toleniga, tusa ma le 5-10 g ile aso, e tusa ai ma le mamafa o loʻo iai nei ma ituaiga toleniga.

Lisi o meaʻai tele i Valina

O meaʻai autu e tamaoaiga i le valine o aano o manu, iʻa, susu, yogurt, sisi ma fuamoa, mo se faʻataʻitaʻiga, o meaʻai e tele i le polotini. I se faʻaopopoga, isi meaʻai mauoa i valine mafai ona:

• Soy, pi, pi, sana;
• Nati cashew, Brazil nati, almonds, pinati, hazelnuts, walnuts;
• Koko, rai, karite;
• Eggplant, beets, kaliki, aniani mumu.

E tatau ona faʻaumatia meaʻai mauoa i valine, talu ai e le mafai e le tino o le tagata ona gaosia lenei amino acid.

Meaʻai mauoa i valine, leucine ma isoleucine

Meaʻai mauoa i valine masani ona i ai isi aoga amino acids ma o le mea lea sili lelei meaai mo tagata afeleti saili mo maso hypertrophy.

Nisi o meaʻai mauoa i valine, leucine ma isoleucine o:

• Fuamoa, iʻa, aano o manu, susu ma mea e maua mai ai;
• Pi, pi;
• Nati cashew, Pasila nati, almonds, pinati, hazelnuts.

O le faʻaaogaina o amino acids e tatau ona faia i aso uma, talu ai e leai ni faʻasao o amino acids i le tino. Peitaʻi, o le faʻaopopoga e tatau ona taʻitaʻia e se polofesa ua aʻoaʻoina, ina neʻi afaina ai le soifua maloloina.

O le fualaʻau fautuaina i aso uma o le valine e tusa ma le 1.5 kalama i le aso mo le 70 kg tagata, mo se faʻataʻitaʻiga.

BCAA vaitamini

O lenei faʻi ma le almond vitamini o se sili lelei gaosia i le fale mauʻoa i valine, leucine ma le isoleucine, e aveina peʻa maeʻa toleniga ma ia faʻaleleia le toe faʻaleleia ma maso hypertrophy.

Vaega:

• 2 faʻi
• Afa ipu o almonds ua fofoina
• 1 sipuni suamalie o le meli
• Kanamoni

Sauniuniga auala:

Tuʻu mea uma i le paluga ma faʻaopopo sina tamaʻi sinamoni i le iʻuga, e tofo.

Fesoʻotaʻiga aoga:

• Meaʻai mauoa ile Leucine
• Isoleucine-mauoa meaai