Iyini i-BCAA, Yenzani? Izinzuzo kanye nezici

Amaprotheni ahlukene angama-20 akha izinkulungwane zamaphrotheni ahlukene emzimbeni womuntu i-amino acid Kukhona.

Ayisishiyagalolunye kwabangama-20 athathwa njengama-amino acid abalulekile, okusho ukuthi awakwazi ukwakhiwa umzimba futhi kufanele atholakale ekudleni.

Ama-amino acid amathathu kwayisishiyagalolunye abalulekile i-branched chain amino acids (BCAA): i-leucine, isoleucine ne-valine.

“Uchungechunge olunegatsha” lubhekisela ekwakhekeni kwamakhemikhali e-BCAA atholakala ekudleni okunamaprotheni amaningi njengamaqanda, inyama, nemikhiqizo yobisi. Ziphinde zibe isithasiselo sokudla esidumile esithengiswa ngokuyinhloko ngesimo sempushana.

Umehluko we-BCAAs kwamanye ama-Amino Acid

Ngokuvamile, konke esikudlayo kufinyelela esiswini. I-hydrochloric acid kanye namajusi okugaya ku-pancreas aphula yonke into ibe amaprotheni, ama-carbohydrate, namafutha.

Amathumbu amancane aphula amaprotheni ayinkimbinkimbi abe amaketanga alula ama-amino acid, kuyilapho ithumbu elikhulu likhipha iminonjana yemisoco namanzi entweni egayiwe. Khona-ke i-excretory system iyasebenza.

Ama-amino acid amaningi athuthelwa esibindini ukuze asebenze. Nokho BCAAbanomzila ohlukile.

I-trio - i-valine, i-leucine ne-isoleucine - iphakathi kwama-asidi ayisishiyagalolunye abalulekile agaywa emangqamuzaneni emisipha namathambo, hhayi esibindini. Yingakho besiza ukwakha imisipha.

Isiteji 1

Amaseli emisipha kanye nezicubu ze-adipose BCAAI-oxidize kuma-keto acids. I-mitochondria yamaseli emisipha inomshini wokwenza lokhu kusabela.

Isiteji 2

Ama-keto acids abe esesetshenziswa amaseli emisipha ukuze aphembelele umjikelezo we-Krebs wokukhiqizwa kwe-ATP noma athuthelwe esibindini ukuze kuqhutshekwe ne-oxidation.

Isiteji 3

I-oxidation esibindini ikhiqiza ama-oxo acid e-branched-chain. Lezi zingasetshenziselwa amandla esibindi noma zigaywe emangqamuzaneni emisipha ukuze zinikeze amandla (ATP).

Kwenzekani kuma-BCAA uma Uzivocavoca?

Ukuthola amandla emzimbeni ngesikhathi sokuzivocavoca BCAAisebenzisa .

Uma uzivocavoca isikhathi eside futhi uqina, kuyanda BCAALapho zisetshenziswa kakhulu yimisipha ukuze zibe namandla. 3% kuya ku-18% wawo wonke amandla okuzivocavoca BCAAKulinganiselwa ukuthi i-.

Indlela enesibopho salesi simo yenziwa kusebenze i-branched chain alpha-keto acid dehydrogenase (BCKDH) complex.

Ama-acids anamafutha kanye namanye ama-enzyme ancintisanayo alawula ngokuqinile umsebenzi we-enzyme ye-BCKDH.

Umzimba wakho ngenkathi uzivocavoca BCAAIdinga i-s, ikakhulukazi i-leucine. Isidingo se-leucine etholakala kalula (engaboshiwe, esebenzayo) sikhulu ngokuphindwe izikhathi ezingama-25 kunayo yonke inqolobane ye-amino acid.

Ngenxa yalesi sizathu, kushiwo ukuthi ukwandisa ukukhuthazela - kunoma yiluphi uhlobo - kuyadingeka ukudla amaprotheni amaningi.

Uma uzivocavoca ngamandla, amangqamuzana emisipha ahlala egijima ukuze athole amandla. BCAAisebenzisa . BCAABashukumisa ngokuqondile ukwakheka kwamaprotheni ngokwenza kusebenze i-insulin nezinqubo zamaselula.

Lapho indawo egciniwe ye-BCAA iqala ukuncipha, izinsiza zamandla zemisipha ziyaphela. Nakuba zisebenzisa izicubu ze-adipose neminye imithombo yamandla, azisebenzi kangako.

Kulapho ungaboni khona noma yimuphi umsipha ukhula emzimbeni (okubizwa nangokuthi ukumoshakala kwemisipha).

Yiziphi Izinzuzo ze-Branched Chain Amino Acids BCAA?

Yandisa ukukhula kwemisipha

BCAAEnye yezinto ezisetshenziswa kakhulu 's ukukhulisa ukukhula kwemisipha.

BCAA I-Leucine yenza kusebenze indlela ethile evuselela ukuhlanganiswa kwamaprotheni emisipha ekwakheni kwemisipha.

Kolunye ucwaningo, amagremu angu-5.6 ngemva kokuzivocavoca kokumelana. BCAAAbantu abaphuze isiphuzo babe nokwanda okukhulu kwama-22% ku-muscle protein synthesis kunalabo abaphuze i-placebo.

Kodwa-ke, lokhu kwanda kwe-muscle protein synthesis akwenzeki kubantu ngamanani afanayo. BCAA Lokhu cishe kungaphansi ngo-50% kunalokho okuphawulwe kwezinye izifundo lapho abantu bedla khona isiphuzo se-whey protein

whey amaprotheniIqukethe wonke ama-amino acid abalulekile adingekayo ekwakheni imisipha.

Ngoba, BCAANgenkathi 's ingakhuphula ukwakheka kwamaprotheni emisipha, abakwazi ukukwenza kakhulu ngaphandle kwamanye ama-amino acid abalulekile, njengalawo atholakala kuphrotheni ye-whey noma eminye imithombo yamaprotheni ephelele.

Yehlisa ubuhlungu bemisipha

Ucwaningo oluthile BCAAIthi 's ingasiza ukunciphisa ubuhlungu bemisipha ngemva kokuzivocavoca.

Ikakhulukazi labo abasanda kuzivocavoca baqala ukuzwa ubuhlungu ngosuku noma ezimbili ngemva kokuzivocavoca.

Lobu buhlungu bubizwa ngokuthi i- delayed start muscle soreness (DOMS), eqala amahora angu-12 kuya kwangu-24 ngemva kokuzivocavoca futhi ingahlala amahora angu-72.

Nakuba imbangela eqondile ye-DOMS ingaqondakali ngokugcwele, abacwaningi bakholelwa ukuthi kuwumphumela wezinyembezi ezincane emisipha ngemva kokuzivocavoca.

BCAAKuphawulwa ukunciphisa ukulimala kwemisipha, okungasiza ukunciphisa ubude nokuqina kwe-DOMS.

Olunye ucwaningo lubonisa ukuthi ama-BCAA anciphisa ukuwohloka kwamaprotheni kanye namazinga e-creatine kinase, umaka wokulimala kwemisipha, ngesikhathi sokuzivocavoca.

Kwesinye isifundo, ngaphambi kokuzivocavoca kwe-squat engeza nge-BCAAs Izihloko ezilashwayo zithole i-DOMS encishisiwe kanye nokukhathala kwemisipha uma kuqhathaniswa neqembu le-placebo.

Ngakho-ke, ikakhulukazi ngaphambi kokuzivocavoca BCAAUkwengeza nge 's kungasheshisa isikhathi sokutakula.

Yehlisa ukukhathala kokuzivocavoca

BCAAs Njengoba nje ukuvivinya umzimba kungasiza ekunciphiseni ubuhlungu bemisipha, kungasiza nasekunciphiseni ukukhathala okubangelwa ukuvivinya umzimba.

Wonke umuntu uhlangabezana nokukhathala nokukhathala ngemva kokuzivocavoca ngesikhathi esithile. Ukuthi ukhathala ngokushesha kangakanani kuncike ezintweni ezahlukahlukene, okuhlanganisa ukushuba nobude bokuzivocavoca, izimo zemvelo, umsoco, nezinga lakho lokuqina.

Imisipha ngesikhathi sokuzivocavoca BCAAs futhi kubangela ukwehla kwamazinga egazi. BCAAs i-amino acid ebalulekile ebuchosheni lapho amazinga egazi ehla i-tryptophan amazinga anda.

Ebuchosheni, i-tryptophan iguqulwa ngesikhathi sokuzivocavoca ibe i-serotonin, ikhemikhali yobuchopho okucatshangwa ukuthi ibambe iqhaza ekuthuthukisweni kokukhathala.

Ezifundweni ezimbili, BCAAsAbahlanganyeli abengeziwe ngesidakamizwa bathuthukisa ukugxila kwabo kwengqondo ngesikhathi sokuzivocavoca; lokhu, BCAAsKucatshangwa ukuthi kungenxa yomphumela wokunciphisa ukukhathala we

Kodwa-ke, lokhu kuncipha kokukhathala akunakwenzeka ukuthi kuhumushele ekuthuthukisweni kokusebenza kokuzivocavoca.

Ivimbela ukuwohloka kwemisipha

BCAAs kungasiza ukuvimbela ukuwohloka kwemisipha noma ukuwohloka.

Amaprotheni emisipha ahlala ephukile futhi akhiwe kabusha (ahlanganisiwe). Ibhalansi phakathi kokuwohloka kwamaprotheni emisipha kanye nokuhlanganiswa kunquma inani lamaprotheni emisipha.

Ukuwohloka kwemisipha noma ukuwohloka kwenzeka lapho ukuwohloka kwamaprotheni kudlula ukwakheka kwamaprotheni emisipha.

Ukuwohloka kwemisipha kuwuphawu lokungondleki futhi kwenzeka njengengxenye yemvelo yezifo ezingelapheki, umdlavuza, izikhathi zokulamba, kanye nenqubo yokuguga.

kubantu, BCAAs Yenza u-35% wama-amino acid abalulekile atholakala kumaprotheni emisipha. Akha ama-40% engqikithi yama-amino acid adingwa umzimba.

Ngoba, BCAAsKubalulekile ukufaka esikhundleni sama-amino acid namanye ama-amino acid abalulekile lapho ukulimala kwemisipha kuma noma kunciphisa ukuqhubeka kwawo.

Kuye kwenziwa izifundo eziningana ukuze kuvinjwe ukuwohloka kwamaprotheni emisipha. Izithako ze-BCAAisekela ukusetshenziswa kwe Lokhu kungathuthukisa imiphumela yezempilo kanye nezinga lempilo kubantu abathile, njengabantu asebekhulile kanye nabantu abanezifo ezinjengomdlavuza.

Iwusizo kubantu abanesifo sesibindi

BCAAs Kubantu abane-cirrhosis, ingakwazi ukwelapha lesi sifo esingapheli.

Kulinganiselwa ukuthi u-50% wabantu abane-cirrhosis uzoba ne-encephalopathy yesibindi, ukulahlekelwa ukusebenza kobuchopho okwenzeka lapho isibindi singakwazi ukukhipha ubuthi egazini.

Ngenkathi ezinye ushukela kanye nama-antibiotics kubhekwa njengokwelashwa okuyinhloko kwe-hepatic encephalopathy, BCAAs Kungaba yinzuzo nakubantu abanalesi sifo.

Ukubuyekezwa kwezifundo eziyi-827, kufaka phakathi abantu abangama-16 abane-hepatic encephalopathy, Isengezo se-BCAABathole ukuthi ukuthatha umuthi kube nomthelela onenzuzo ezimpawini zalesi sifo, kodwa akuzange kuthinte ukufa.

i-cirrhosis yesibindi, Isengezo se-BCAAKuyisici esibalulekile engcupheni yokuthuthukiswa kwe-hepatocellular carcinoma, uhlobo oluvame kakhulu lomdlavuza wesibindi, lapho

Izifundo ezimbalwa Izithako ze-BCAAKuye kwaboniswa ukuvikela umdlavuza wesibindi kubantu abane-cirrhosis yesibindi.

Ngenxa yalesi sizathu, iziphathimandla zesayensi zincoma lezi zithako njengokungenelela okunomsoco ukuvimbela izinkinga kanye nesifo sesibindi.

Ilawula ukuphazamiseka kokulala

Esinye sezibonakaliso ezivame kakhulu ze-post-traumatic stress iziguli ezibhekana nazo, ikakhulukazi lezo ezinokulimala kobuchopho okuhlukumezekile (TBI). ukuqwasha noma amaphethini okulala aphazamisekile.

Ama-infusions okuphefumula anikezwa ebusuku noma kusihlwa BCAA Ukudla okulula okucebile ngemisoco kusiza ukulawula umjikelezo wokulala weziguli ezinjalo.

I-Valine ifakwe i-oxidized ibe izandulela zama-neurotransmitters njenge-leucine ne-isoleucine, i-aminobutyric acid (GABA) ne-glutamate.

BCAAsIbuyisela amazinga alawa makhemikhali, anesibopho sokusebenza okuvamile kobuchopho, alungise ukuqwasha nokuphelelwa umoya.

BCAA Weight Loss

Akulula ngabantu abakhuluphele ukulahlekelwa amafutha azungeze isisu. Kanye nokuzivocavoca okuqinile kanye nesimiso sokudla, kubalulekile ngokulinganayo ukuqinisa umzimba ngezithako ezidingekayo.

BCAAs, ikakhulukazi i-leucine, ivuselela amangqamuzana amafutha (adipocytes) ukukhulula amandla emafutheni agciniwe.

Nakuba ucwaningo olujulile ludingeka, izifundo zesikhashana zigxile emaprotheni amaningi kanye naphezulu. BCAA ibonise ukuthi ukunamathela ekudleni kusiza ukunciphisa umzimba ngaphandle kokuthinta imisipha yemisipha. 

Ikuphi Ukudla I-BCAA Branched Chain Amino Acids Etholakala Kukuphi?

BCAAatholakala ekudleni nakuwo wonke ama-protein supplements.

Kusuka emithonjeni ephelele yamaprotheni, njengoba aqukethe wonke ama-amino acid abalulekile BCAAKuzuzisa kakhulu ukuzithola.

BCAAs Ichichima ekudleni okuningi nakuwo wonke ama-protein supplements. Izithako ze-BCAAAkudingekile, ikakhulukazi kubantu abaningi abadla amaprotheni anele.

Imithombo yokudla engcono kakhulu ye-BCAAs yile:

Ngenxa yalokho;

I-branched-chain amino acids (BCAAs) amaqembu amathathu ama-amino acid abalulekile: i-leucine, isoleucine, ne-valine.

Zibalulekile, okusho ukuthi azikwazi ukukhiqizwa umzimba wethu futhi kufanele zitholakale ekudleni.

Izithako ze-BCAAKuthiwa kunenzuzo ekwakheni imisipha, ukunciphisa ukukhathala kwemisipha kanye nokukhulula ubuhlungu bemisipha.

Iphinde isetshenziswe ngempumelelo esimweni sesibhedlela ukuvimbela noma ukunciphisa ukuchithwa kwemisipha nokuthuthukisa izimpawu zesifo sesibindi.

Nokho, abantu abaningi bathola inala yokudla. BCAA njengoba ukutholile, Ukwengeza nge-BCAAe ngeke inikeze izinzuzo ezengeziwe.