Chii chinonzi BCAA, Chinoitei? Benefits uye Features

20 mapuroteni akasiyana anoumba zviuru zvemapuroteni akasiyana mumuviri wemunhu amino acid Pane.

Zvipfumbamwe kubva makumi maviri zvinoonekwa seakakosha amino acids, zvichireva kuti haagone kugadzirwa nemuviri uye anofanira kuwanikwa kubva muchikafu.

Zvitatu zvezvipfumbamwe zvakakosha amino acids branched chain amino acids (BCAA): leucine, isoleucine uye valine.

"Branched chain" inoreva kuumbwa kwemakemikari eBCAAs anowanikwa mune zvekudya zvine mapuroteni zvakaita semazai, nyama, uye zvigadzirwa zvemukaka. Iwo zvakare akakurumbira chikafu chekuwedzera icho chinonyanya kutengeswa muhupfu.

Musiyano weBCAAs kubva kune Mamwe maAmino Acids

Kazhinji, zvose zvatinodya zvinosvika mudumbu. Iyo hydrochloric acid uye majusi ekugaya ari mupancreas anoputsa zvese pasi kuita mapuroteni, makabhohaidhiretsi, uye mafuta.

Ura hudiki hunopwanya mapuroteni akaoma kuita maketani akareruka eamino acids, ukuwo ura hukuru hunotora zvidyarwa uye mvura kubva kune yakagayiwa. Zvadaro iyo excretory system inoshandiswa.

Mazhinji amino acids anotakurwa kuenda kuchiropa kune metabolism yavo. Zvisinei BCAA's vane imwe nzira.

Iyo trio - valine, leucine uye isoleucine - iri pakati pezvipfumbamwe zvakakosha asidhi inogadziriswa mumhasuru uye skeletal masero, kwete muchiropa. Ndosaka vachibatsira kuvaka tsandanyama.

Nhanho 1

Tsandanyama masero uye adipose tishu BCAAIyo oxidize kune keto acids. Iyo mitochondria yemasero emhasuru ine nzira yekuita izvi.

Nhanho 2

Keto acids inobva yashandiswa nemasero emhasuru kupaza kutenderera kweKrebs kweATP kugadzirwa kana kuendeswa kuchiropa kuti iwedzere oxidation.

Nhanho 3

Oxidation muchiropa inoburitsa branched-chain oxo acids. Izvi zvinogona kushandiswa sesimba nechiropa kana kuti metabolized mumasero emhasuru kupa simba (ATP).

Chii Chinoitika kune BCAAs Paunenge Uchiita Maekisesaizi?

Kuti uwane simba kubva mumuviri panguva yekurovedza muviri BCAAinoshandisa .

Kureba uye kuoma kwaunoita maekisesaizi, zvakanyanya BCAAKunyanya iwo anoshandiswa nemamhasuru kune simba. 3% kusvika 18% yezvese simba rekushandisa BCAAZvinofungidzirwa kuti .

Iyo nzira inokonzeresa chiitiko ichi inoratidzwa nekuitwa kweiyo branched chain alpha-keto acid dehydrogenase (BCKDH) yakaoma.

Fatty acids uye mamwe ma enzymes anokwikwidza anodzora zvakasimba basa reBCKDH enzyme.

Muviri wako paunenge uchisimbisa muviri BCAAInoda s, kunyanya leucine. Iko kudiwa kweiyo inowanikwa zviri nyore (isina kusungwa, inoshanda) leucine yakakura zvakapetwa ka25 pane yese yeamino acid reserve.

Nokuda kwechikonzero ichi, zvinonzi kuti kuwedzera kutsungirira - mune chero ipi zvayo - zvakakosha kudya mapuroteni akawanda.

Paunenge uchisimbisa muviri, masero emhasuru anogara achimhanyira simba. BCAAinoshandisa . BCAAIvo vanosimudzira zvakananga mapuroteni synthesis nekuita insulini uye cellular masystem.

Kana iyo BCAA reserve ikatanga kupera, zviwanikwa zvesimba zvemhasuru zvinopera. Kunyangwe ivo vachishandisa adipose tishu uye mamwe masosi emagetsi, iwo haashande seanoshanda.

Apa ndipo pausingaoni chero tsandanyama ichivaka muviri (inonziwo kutambisa tsandanyama).

Ndeapi Mabhenefiti eBranched Chain Amino Acids BCAA?

Inowedzera kukura kwemhasuru

BCAAImwe yeanonyanya kufarirwa kushandiswa kwe 's kuwedzera tsandanyama kukura.

BCAA Leucine inomisa imwe nzira inosimudzira tsandanyama protein synthesis mukuvaka mhasuru.

Mune imwe ongororo, 5.6 magiramu mushure mekudzivirira maekisesaizi. BCAAVanhu vakanwa chinwiwa vaiva ne 22% yekuwedzera kukuru mumhasuru yemaprotein synthesis pane avo vakanwa placebo.

Zvisinei, kuwedzera uku kwemhasuru protein synthesis hakuitike muvanhu pamwero wakafanana. BCAA Izvi zvingangoita 50% zvishoma pane zvakaonekwa mune zvimwe zvidzidzo umo vanhu vanodya whey protein chinwiwa chine

whey proteinIine ese akakosha amino acids anodiwa pakuvaka tsandanyama.

Naizvozvo, BCAANepo 's inogona kuwedzera tsandanyama protein synthesis, haigone kuzviita zvakanyanya pasina mamwe akakosha amino acids, seaya anowanikwa muwhey protein kana mamwe akazara mapuroteni masosi.

Inoderedza marwadzo emhasuru

Imwe tsvakurudzo BCAAInotaura kuti 's inogona kubatsira kuderedza kurwadza kwemhasuru mushure mekurovedza muviri.

Kunyanya avo vachangobva kuita maekisesaizi vanotanga kunzwa marwadzo zuva rimwe kana maviri mushure mekuita maekisesaizi.

Marwadzo aya anonzi kunonoka kutanga tsandanyama soreness (DOMS), iyo inotanga 12 kusvika 24 maawa mushure mekuita maekisesaizi uye inogona kupedza kusvika kumaawa 72.

Kunyange zvazvo chikonzero chaicho cheDOMS chisinganyatsonzwisiswi, vatsvakurudzi vanotenda kuti ndiyo mhedzisiro yemisodzi midiki mumasuru mushure mekurovedza muviri.

BCAAZvinocherechedzwa kuderedza kukuvara kwemhasuru, izvo zvinogona kubatsira kuderedza kureba uye kuomarara kweDOMS.

Zvimwe zvidzidzo zvinoratidza kuti BCAAs inoderedza kuparara kweprotein uye creatine kinase mazinga, chiratidzo chekukuvara kwemhasuru, panguva yekurovedza muviri.

Mune imwe chidzidzo, musati maitwa squat exercise kuwedzera neBCAAs Zvidzidzo zvakarapwa zvakawana kuderedzwa kweDOMS uye kuneta kwemhasuru zvichienzaniswa neboka re placebo.

Naizvozvo, kunyanya usati waita maekisesaizi BCAAKuwedzera ne's kunogona kukurumidza kupora nguva.

Kunoderedza kurovedza muviri kuneta

BCAAs Sezvo kurovedza muviri kuchigona kubatsira kuderedza kurwadza kwetsandanyama, kunogonawo kubatsira kuderedza kuneta kunokonzerwa nekurovedza muviri.

Wese munhu anonzwa kuneta uye kuneta mushure mekuita maekisesaizi pane imwe nguva. Kuti unokurumidza kuneta sei zvinoenderana nezvinhu zvakasiyana, zvinosanganisira kusimba uye nguva yekurovedza muviri, mamiriro ekunze, hutano, uye nhanho yekusimba kwako.

Tsandanyama panguva yekurovedza muviri BCAAs uye zvinokonzera kuderera kwemazinga eropa. BCAAs yakakosha amino acid muuropi kana mwero weropa uchiderera tryptophan mazinga anowedzera.

Muuropi, tryptophan inoshandurwa panguva yekurovedza muviri kuita serotonin, kemikari yehuropi inofungidzirwa kubatsira mukukura kwekuneta.

Muzvidzidzo zviviri, BCAAsVatori vechikamu vakawedzerwa nemushonga vakavandudza pfungwa dzavo dzepfungwa panguva yekurovedza muviri; izvi, BCAAsInofungidzirwa kuti inokonzerwa nekuneta-kuderedza maitiro e

Zvisinei, kuderedzwa uku mukuneta hakubviri kushandura mukuvandudzwa kwekuita basa.

Inodzivirira kuparara kwemhasuru

BCAAs inogona kubatsira kudzivirira kupera kwetsandanyama kana kuputsika.

Mapuroteni etsandanyama anogara akaputsika uye kuvakwazve (synthesized). Chiyero pakati pekuparara kweprotein yemhasuru uye synthesis inosarudza huwandu hweprotein mumhasuru.

Kuparara kwetsandanyama kana kuparara kunoitika apo kuparara kweprotein kunodarika tsandanyama protein synthesis.

Kuparara kwetsandanyama chiratidzo chekushaya zvokudya zvinovaka muviri uye kunoitika sechikamu chechisikigo chezvirwere zvisingaperi, kenza, nguva dzenzara, uye kuchembera.

muvanhu, BCAAs Inoita 35% yeamino acids akakosha anowanikwa mumapuroteni emisumbu. Vanoita 40% yeamino acids inodiwa nemuviri.

Naizvozvo, BCAAsZvakakosha kutsiva amino acids uye mamwe amino acid akakosha apo kukuvara kwetsandanyama kunomira kana kunonoka kufambira mberi kwayo.

Zvidzidzo zvakawanda zvakaitwa kuti inhibisa tsandanyama kuparara kweprotein. BCAA zvinowedzerainotsigira kushandiswa kwe Izvi zvinogona kuvandudza mhedzisiro yehutano uye hupenyu hwehupenyu mune vamwe vanhu, sevakweguru uye vanhu vane zvirwere zvakaita segomarara.

Inobatsira kune vanhu vane chirwere chechiropa

BCAAs Mune vanhu vane cirrhosis, inogona kurapa chirwere ichi chisingaperi.

Inofungidzirwa kuti 50% yevanhu vane cirrhosis vachaita chiropa encephalopathy, kurasikirwa kwebasa reuropi kunoitika apo chiropa chisingakwanisi kubvisa chepfu kubva muropa.

Nepo mamwe shuga nemishonga inorwisa mabhakitiriya ichionekwa semushonga mukuru wehepatic encephalopathy, BCAAs Inogonawo kubatsira kune vanhu vane chirwere.

Ongororo yezvidzidzo gumi nematanhatu, kusanganisira 827 vanhu vane hepatic encephalopathy, BCAA kuwedzeraVakaona kuti kutora mushonga kwaive nemhedzisiro inobatsira pazviratidzo zvechirwere, asi hazvina kukanganisa kufa.

chiropa cirrhosis, BCAA kuwedzeraIcho chinhu chakakosha chengozi yekuvandudzwa kwehepatocellular carcinoma, rudzi rwakajairika rwekenza yechiropa, iyo

Zvidzidzo zvishoma BCAA zvinowedzeraYakaratidzwa kudzivirira kurwisa kenza yechiropa muvanhu vane chiropa cirrhosis.

Nechikonzero ichi, zviremera zvesainzi zvinokurudzira izvi zvinowedzera sekupindira kwekudya kudzivirira matambudziko uye chirwere chechiropa.

Anodzora matambudziko ekurara

Chimwe chezviratidzo zvinowanzoitika mushure mekutambudzika kwepfungwa zvinotarisana nevarwere, kunyanya avo vane kukuvara kwehuropi (TBI). kushaya hope kana kukanganisa kurara.

Infusions yekufema inopiwa usiku kana manheru BCAA Zvokudya zvakapfuma mukudya zvinobatsira kugadzirisa kurara kwevarwere vakadaro.

Valine inoiswa oxidized kune precursors ye neurotransmitters senge leucine uye isoleucine,-aminobutyric acid (GABA) uye glutamate.

BCAAsInodzorera mazinga emakemikari aya, ayo anokonzera kushanda zvakanaka kweuropi, kugadzirisa kushaya hope uye kufema kwehope.

BCAA Weight Loss

Hazvisi nyore kuti vanhu vakafuta varasikirwe nemafuta akatenderedza dumbu. Pamwe chete nekuita kurovedza muviri kwakasimba uye chirongwa chekudya, zvakakosha zvakaenzana kusimbisa muviri nezvinodiwa zvinowedzera.

BCAAs, kunyanya leucine, inokurudzira masero emafuta (adipocytes) kusunungura simba kubva kumafuta akachengetwa.

Kunyangwe kutsvagisa kwakadzama kuchidikanwa, zvidzidzo zvenguva pfupi zvakanangana nepamusoro-protein uye yakakwirira- BCAA yakaratidza kuti kuomerera pakudya kunobatsira kuderedza uremu pasina kukanganisa mhasuru. 

Mune Zvikafu Zvipi Zviri BCAA Branched Chain Amino Acids Inowanikwa?

BCAAanowanikwa muzvikafu uye ese mapuroteni ekuwedzera.

Kubva kune yakazara mapuroteni masosi, sezvo ane ese akakosha amino acids BCAAZvinonyanya kubatsira kuwana.

BCAAs Iyo yakawanda muzvikafu zvakawanda uye ese mapuroteni ekuwedzera. BCAA zvinowedzeraHazvidikanwi, kunyanya kune vanhu vazhinji vanodya mapuroteni akakwana.

Iwo akanakisa echikafu masosi eBCAAs ndeaya:

Semagumo;

Branched-chain amino acids (BCAAs) mapoka matatu emaamino acids anokosha: leucine, isoleucine, uye valine.

Izvo zvakakosha, zvichireva kuti hazvigone kugadzirwa nemuviri wedu uye zvinofanirwa kuwanikwa kubva mukudya.

BCAA zvinowedzeraZvinonzi zvinobatsira pakuvaka tsandanyama, kuderedza kuneta kwetsandanyama uye kubvisa marwadzo etsandanyama.

Yakashandiswawo kubudirira munzvimbo yechipatara kudzivirira kana kunonoka kupera kwemasuru uye kuvandudza zviratidzo zvechirwere chechiropa.

Zvisinei, vanhu vakawanda vanowana zvokudya zvakawanda. BCAA kubva wazviwana, Wedzera neBCAAe haizopa mamwe mabhenefiti.