Yintoni i-BCAA, yenza ntoni? Iingenelo kunye neempawu

Iiprotheyini ezingama-20 ezahlukeneyo ezenza amawaka eeprotheyini ezahlukeneyo kumzimba womntu amino acid Kukho.

Ezisithoba kuma-20 zithathwa njengee-amino acids ezibalulekileyo, okuthetha ukuba azinakwenziwa ngumzimba kwaye kufuneka zifunyanwe ekutyeni.

Ezintathu kwezilithoba ezibalulekileyo ze-amino acids Branched chain amino acids (BCAA): i-leucine, isoleucine kunye ne-valine.

"Itsheyini enegatsha" ibhekisa kwimichiza eyenziwe ye-BCAAs efumaneka kukutya okuneprotheyini eninzi okufana namaqanda, inyama, kunye neemveliso zobisi. Zikwayinto eyongezelelweyo yokutya ethandwayo ethengiswa ikakhulu kwifomu yomgubo.

Umahluko we-BCAAs kwezinye ii-Amino Acids

Ngokubanzi, yonke into esiyidlayo ifikelela esiswini. I-hydrochloric acid kunye nejusi yokugaya kwi-pancreas iphula yonke into ibe yiprotheni, i-carbohydrates, kunye namafutha.

Amathumbu amancinci aphula iiprotheyini eziyinkimbinkimbi kwiintambo ezilula ze-amino acids, ngelixa amathumbu amakhulu akhupha umkhondo wezondlo kunye namanzi kwi-digested matter. Emva koko inkqubo ye-excretory iyasebenza.

Uninzi lwee-amino acids zithunyelwa esibindini ngenxa yemetabolism yazo. Nangona kunjalo BCAAs's banendlela eyahlukileyo.

I-trio - i-valine, i-leucine kunye ne-isoleucine - iphakathi kwee-acids ezilithoba eziyimfuneko ezixutywe kwi-muscle kunye neeseli ze-skeletal, kungekhona esibindi. Yiyo loo nto banceda ukwakha izihlunu.

Inqanaba loku-1

Iiseli zemisipha kunye nezicubu ze-adipose BCAAsI-oxidizes kwi-keto acids. I-mitochondria yeeseli zezihlunu zinendlela yokwenza le mpendulo.

Inqanaba loku-2

I-Keto acids ke isetyenziswa ngamaseli emisipha ukuze ifuthe umjikelo we-Krebs wemveliso ye-ATP okanye ihanjiswe esibindini ukuze iqhubeke i-oxidation.

Inqanaba loku-3

I-oxidation esibindini ivelisa i-branched-chain oxo acids. Ezi zingasetyenziselwa amandla ngesibindi okanye i-metabolized kwiiseli zemisipha ukunika amandla (ATP).

Kwenzeka ntoni kwi-BCAAs xa usenza umthambo?

Ukufumana amandla emzimbeni ngexesha lokuzilolonga BCAAsusebenzisa .

Okukhona usenza umthambo ixesha elide nangakumbi, BCAAsOkukhona zisetyenziswa yimisipha ukuze zibe namandla. I-3% ukuya kwi-18% yawo onke amandla omthambo BCAAsKuqikelelwa ukuba .

Indlela ejongene nale meko ibangelwa kukusebenza kwe-branched chain alpha-keto acid dehydrogenase (BCKDH) complex.

I-fatty acids kunye nezinye ii-enzymes ezikhuphisanayo zilawula ngokuqinileyo umsebenzi we-enzyme ye-BCKDH.

Umzimba wakho ngelixa usenza umthambo BCAAsIfuna i-s, ngakumbi i-leucine. Imfuno efumaneka lula (engabotshwanga, esebenzayo) i-leucine ingaphezulu ngokuphindwe ngama-25 kunayo yonke i-amino acid reserve.

Ngenxa yesi sizathu, kuchazwe ukuba ukunyusa ukunyamezela - nangaluphi na uhlobo - kuyimfuneko ukusebenzisa iprotheni eninzi.

Xa uzilolonga ngamandla, iiseli zezihlunu zihlala zingxamela amandla. BCAAsusebenzisa . BCAAsBavuselela ngokuthe ngqo iprotheni synthesis ngokuvula i-insulin kunye neendlela zeselula.

Xa ugcino lwe-BCAA luqala ukunciphisa, izibonelelo zamandla ezihlunu ziphelile. Nangona basebenzisa izicubu ze-adipose kunye neminye imithombo yamandla, ayisebenzi kangako.

Oku kuxa ungaboni nasiphi na isihlunu esakheka emzimbeni (esikwabizwa ngokuba kukumosha kwezihlunu).

Ziziphi iiNzuzo ze-Amino Acids ye-Branched ye-Amino Acids BCAA?

Yandisa ukukhula kwezihlunu

BCAAsEnye yezona zinto zithandwa kakhulu ukusetyenziswa 's kukunyusa ukukhula kwezihlunu.

BCAAs I-Leucine ivula indlela ethile evuselela i-protein ye-muscle synthesis kwisakhiwo semisipha.

Kwisifundo esinye, i-5.6 grams emva kokuzivocavoca kokumelana. BCAAsAbantu abasela isiselo babenokwanda kwe-22% enkulu kwi-protein ye-muscle synthesis kunabo basela i-placebo.

Nangona kunjalo, oku kwanda kwi-protein ye-muscle synthesis akwenzeki kubantu ngeemali ezifanayo. BCAAs Oku kumalunga ne-50% ngaphantsi kunoko kuqatshelwe kwezinye izifundo apho abantu basebenzisa isiselo seprotein ye-whey equlethe

iprotein yewheyIqulethe zonke ii-amino acids ezibalulekileyo ezifunekayo ekwakheni izihlunu.

Kuba, BCAAsNgelixa 's inokunyusa iprotein ye-muscle synthesis, ayinakuyenza kakhulu ngaphandle kwezinye ii-amino acids ezibalulekileyo, ezifana nezo zifumaneka kwiprotheni ye-whey okanye eminye imithombo yeprotheni epheleleyo.

Inciphisa intlungu yemisipha

Uphando oluthile BCAAsIthi 's inokunceda ukunciphisa ubuhlungu bezihlunu emva kokuzilolonga.

Ngokukodwa abo baqala ukwenza umthambo baqala ukuva iintlungu ngosuku okanye ezimbini emva kokwenza umthambo.

Le ntlungu ibizwa ngokuba yi-lideed start muscle soreness (DOMS), eqala nge-12 kwiiyure ze-24 emva kokuzivocavoca kwaye inokuhlala kwiiyure ze-72.

Nangona esona sizathu se-DOMS singaqondwa ngokupheleleyo, abaphandi bakholelwa ukuba sisiphumo seenyembezi ezincinci kwimisipha emva kokuzivocavoca.

BCAAsKuphawulwe ukunciphisa umonakalo wemisipha, onokunceda ukunciphisa ubude kunye nobukhulu be-DOMS.

Olunye uphando lubonisa ukuba i-BCAAs inciphisa ukuphuka kweprotheyini kunye namanqanaba e-creatine kinase, uphawu lomonakalo wemisipha, ngexesha lokuzilolonga.

Kwisifundo esinye, ngaphambi kokuzivocavoca kwe-squat ukongeza nge-BCAAs Abo baphathwayo banamava anciphisa i-DOMS kunye nokukhathala kwemisipha xa kuthelekiswa neqela le-placebo.

Ngoko ke, ngakumbi ngaphambi kokuzivocavoca BCAAsUkongezwa nge 's kunokukhawulezisa ixesha lokubuyisela.

Yehlisa ukudinwa komthambo

BCAAs Kanye njengokuba umthambo unokunceda ekunciphiseni ukuqaqamba kwezihlunu, unokunceda ekunciphiseni ukudinwa okubangelwa ngumthambo.

Wonke umntu ufumana ukukhathala kunye nokudinwa emva kokuzivocavoca ngexesha elithile. Ukukhawuleza udinwe kuxhomekeke kwizinto ezahlukeneyo, kubandakanywa ukuqina kunye nobude bexesha lokuzilolonga, iimeko zokusingqongileyo, isondlo, kunye nenqanaba lakho lokufaneleka.

Izihlunu ngexesha lokuzilolonga BCAAs kwaye kubangela ukuhla kwamanqanaba egazi. BCAAs i-amino acid ebalulekileyo engqondweni xa amanqanaba egazi ehla tryptophan ukwanda kwamanqanaba.

Engqondweni, i-tryptophan iguqulwa ngexesha lokuzilolonga ibe yi-serotonin, ikhemikhali yengqondo ecinga ukuba negalelo kuphuhliso lokudinwa.

Kwizifundo ezimbini, BCAAsAbathathi-nxaxheba abongezelelweyo ngeziyobisi baphucula ukugxila kwabo kwengqondo ngexesha lokuzilolonga; oku, BCAAsKucingelwa ukuba kungenxa yesiphumo sokunciphisa ukudinwa kwe

Nangona kunjalo, oku kuncipha kokukhathala akunakwenzeka ukuguqulela ekuphuculeni ukusebenza komthambo.

Ikhusela ukuphuka kwemisipha

BCAAs inokunceda ukuthintela ukonakala kwemisipha okanye ukuphuka.

Iiprotheyini ze-muscle zihlala zichithwa kwaye zakhiwe kwakhona (i-synthesized). Ibhalansi phakathi kokuqhekeka kweprotheyini ye-muscle kunye ne-synthesis inquma inani leprotheyini kwi-muscle.

Ukuchithwa kwemisipha okanye ukuphuka kwenzeka xa ukuchithwa kweprotheyini kudlula i-protein ye-muscle synthesis.

Ukuchithwa kwemisipha kuwuphawu lokungondleki kwaye kwenzeka njengenxalenye yendalo yezifo ezingapheliyo, umhlaza, amaxesha endlala, kunye nenkqubo yokuguga.

ebantwini, BCAAs Yenza i-35% yee-amino acids ezibalulekileyo ezifumaneka kwiiprotheni zemisipha. Benza i-40% yee-amino acids zizonke ezifunwa ngumzimba.

Kuba, BCAAsKubalulekile ukubuyisela ii-amino acids kunye nezinye ii-amino acids ezibalulekileyo xa umonakalo wemisipha uyeka okanye ucotha ukuqhubeka kwawo.

Izifundo ezininzi zenziwe ukuthintela ukuphuka kweprotheyini yemisipha. BCAA izongezoixhasa ukusetyenziswa kwe Oku kunokuphucula iziphumo zempilo kunye nomgangatho wobomi kubantu abathile, njengabantu abadala kunye nabantu abanezifo ezifana nomhlaza.

Iluncedo kubantu abanesifo sesibindi

BCAAs Kubantu abane-cirrhosis, inokunyanga esi sifo singapheliyo.

Kuqikelelwa ukuba i-50% yabantu abane-cirrhosis baya kuba ne-encephalopathy yesibindi, ukulahlekelwa ngumsebenzi wobuchopho okwenzeka xa isibindi singakwazi ukususa i-toxins egazini.

Ngelixa ezinye iiswekile kunye ne-antibiotics zithathwa njengonyango oluphambili lwe-hepatic encephalopathy, BCAAs Inokuba luncedo nakubantu abanesi sifo.

Uphononongo lwezifundo ezili-827, kubandakanywa nabantu abangama-16 abane-hepatic encephalopathy, BCAA isongezeleloBafumanisa ukuba ukuthatha ichiza kunempembelelo enenzuzo kwiimpawu zesifo, kodwa akuzange kuchaphazele ukufa.

i-cirrhosis yesibindi, BCAA isongezeleloYinto ebalulekileyo yomngcipheko wophuhliso lwe-hepatocellular carcinoma, olona hlobo luqhelekileyo lomhlaza wesibindi, apho

Izifundo ezimbalwa BCAA izongezoKuye kwaboniswa ukukhusela umhlaza wesibindi kubantu abane-cirrhosis yesibindi.

Ngenxa yesi sizathu, iziphathamandla zenzululwazi zincoma ezi zongezo njengongenelelo lwesondlo ukukhusela iingxaki kunye nesifo sesibindi.

Ulawula ukuphazamiseka kokulala

Enye yezona mpawu zixhaphakileyo zoxinzelelo emva koxinzelelo olujongene nezigulana, ngakumbi ezo zinokulimala kwengqondo ebuhlungu (TBI). ukuphuthelwa okanye iindlela zokulala eziphazamisayo.

Iinfusions zokuphefumla ezinikezelwa ebusuku okanye ngokuhlwa BCAAs I-snacks etyebileyo kwizondlo inceda ukulawula umjikelo wokulala wezigulane ezinjalo.

I-Valine i-oxidized kwi-precursors ye-neurotransmitters efana ne-leucine kunye ne-isoleucine, i-aminobutyric acid (GABA) kunye ne-glutamate.

BCAAsIbuyisela amanqanaba ezi khemikhali, ezinoxanduva lokusebenza ngokuqhelekileyo kwengqondo, ukulungisa ukuphuthelwa kunye nokulala.

BCAA Weight Loss

Akulula ukuba abantu abatyebe ngokugqithiseleyo balahlekelwe ngamafutha ajikeleze isisu. Kunye nomthambo ongqongqo kunye nerejimeni yokutya, kunyanzelekile ngokulinganayo ukomeleza umzimba ngezongezo eziyimfuneko.

BCAAs, ngakumbi i-leucine, ivuselela iiseli ezinamafutha (i-adipocytes) ukukhulula amandla kumafutha agciniweyo.

Nangona uphando olunzulu lufuneka, izifundo zexeshana elifutshane zijolise kwiprotheyini ephezulu kunye nephezulu. BCAAs uye wabonisa ukuba ukubambelela ekutyeni kunceda ukunciphisa umzimba ngaphandle kokuchaphazela ubunzima bemisipha. 

Kokuphi Ukutya Ekufunyanwe Kuko I-BCAA yeCandelo le-Amino Acids?

BCAAszifumaneka ekutyeni nakuzo zonke izongezo zeprotheyini.

Ukusuka kwimithombo epheleleyo yeprotheyini, njengoko iqulethe zonke ii-amino acids ezibalulekileyo BCAAsKuyinzuzo ngakumbi ukuzifumana.

BCAAs Ininzi ekutyeni okuninzi kunye nazo zonke izongezo zeprotheyini. BCAA izongezoAkuyomfuneko, ngakumbi kubantu abaninzi abatya iprotheni eyaneleyo.

Eyona mithombo yokutya ye-BCAAs yile:

ukudla	ubungakanani besahlulo	BCAAs
Inyama yenkomo	Igram ye100	Igram ye6.8
Ibele lenkukhu	Igram ye100	Igram ye5.88
whey protein powder	1 isikhephu	Igram ye5.5
soy protein powder	1 isikhephu	Igram ye5.5
ityhuna enkonkxiweyo	Igram ye100	Igram ye5.2
Islamoni	Igram ye100	Igram ye4.9
Isifuba saseTurkey	Igram ye100	Igram ye4.6
iqanda	amaqanda ama-2	Igram ye3.28
Itshizi yeParmesan	1/2 indebe (50 grams)	Igram ye4.5
Ubisi olu-1%.	1 ikomityi (235 ml)	Igram ye2.2
iyogathi	1/2 indebe (140 grams)	Igram ye2

Ngenxa yoko;

Ii-amino acids zetyathanga elinesebe (BCAAs) ngamaqela amathathu ee-amino acids ezibalulekileyo: i-leucine, isoleucine, kunye ne-valine.

Zibalulekile, okuthetha ukuba azinakuveliswa ngumzimba wethu kwaye kufuneka zifumaneke ekutyeni.

BCAA izongezoKuxelwa ukuba kunenzuzo ekwakheni izihlunu, ukunciphisa ukudinwa kwemisipha kunye nokunciphisa intlungu yemisipha.

Kwakhona isetyenziswe ngempumelelo kwindawo yesibhedlele ukukhusela okanye ukucotha ukuchithwa kwemisipha kunye nokuphucula iimpawu zesifo sesibindi.

Noko ke, abantu abaninzi bafumana ukutya okuninzi. BCAAs ekubeni uyifumene, Ukuncedisa nge-BCAAe akayi kubonelela ngezibonelelo ezongezelelweyo.