Izibonelelo ezi-5 eziQinisekisiweyo ze-BCAA (Amasebe e-Amino Acids)

Umxholo

• 1. Yandisa ukukhula kohlunu
• 2. Nciphisa ukudinwa kwezihlunu
• 3. Nciphisa ukudinwa
• 4. Thintela ukonakala kweMisipha
• 5. Zuza abantu abanezifo zesibindi
• Ukutya okuphezulu kwii-BCAAs
• Umgca osezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Kukho ii-amino acid ezingama-20 ezenza amawaka eeproteni ezahlukeneyo emzimbeni womntu.

Isithoba se-20 sithathwa njenge-amino acid ebalulekileyo, okuthetha ukuba azinakwenziwa ngumzimba wakho kwaye kufuneka zifunyanwe ngokutya kwakho.

Kwii-amino acid ezilithoba, zintathu zii-amino acid (BCAAs) ezinamachiza: i-leucine, isoleucine kunye ne-valine.

"I-chain-chain" ibhekisa kulwakhiwo lweekhemikhali ze-BCAAs, ezifumaneka kukutya okune-protein okunamaqanda, inyama kunye neemveliso zobisi. Zizinto ezithandwayo zokutya ezithengiswa ikakhulu kwifom yomgubo.

Nazi izibonelelo ezihlanu eziqinisekisiweyo ze-BCAA.

1. Yandisa ukukhula kohlunu

Olunye losetyenziso oludumileyo lwee-BCAA kukonyusa ukukhula kwemisipha.

I-leucine ye-BCAA isebenza ngendlela ethile emzimbeni evuselela iiproteni yokwenziwa kwemisipha, eyinkqubo yokwenza umsipha (,).

Kwisifundo esinye, abantu abasele isiselo nge-5.6 iigram ze-BCAAs emva kokuba umsebenzi wabo wokumelana ne-22% inyuke kakhulu kwi-protein ye-protein synthesis xa kuthelekiswa nalabo batya isiselo se-placebo ().

Oko bekutshiwo, oku kunyuka kweprotein synthesis synthesis malunga ne-50% engaphantsi kwento ebonwe kolunye uphononongo apho abantu batya iproteyini ye-protein eshukumayo enexabiso elifanayo le-BCAAs (,).

Iprotey ye-Whey iqulethe zonke ii-amino acid eziyimfuneko ekwakheni izihlunu.

Ke ngoko, ngelixa ii-BCAA zinokunyusa ukuhlanganiswa kweprotein yemisipha, azinakwenza njalo ngaphandle kwezinye iiamino acid, ezinjengezo zifumaneka kwiprotein ye-whey okanye eminye imithombo yeeprotein epheleleyo,,).

Isishwankathelo Ii-BCAA zidlala kubalulekile
Indima yokwakha umsipha. Nangona kunjalo, izihlunu zakho zifuna zonke iiamino ezibalulekileyo
iiasidi zeziphumo ezilungileyo.

2. Nciphisa ukudinwa kwezihlunu

Olunye uphando lubonisa ukuba ii-BCAA zinokunceda ukunciphisa ukukhathazeka komzimba emva kokuzivocavoca.

Akuqhelekanga ukuziva ubuhlungu emva kosuku okanye ezimbini emva kokuzivocavoca, ngakumbi ukuba indlela yakho yokuzilolonga intsha.

Obu buhlungu bubizwa ngokuba kukulibaziseka kokuqalisa kokuqaqanjelwa yimisipha (i-DOMS), ethi ikhule ngeeyure ezili-12 ukuya kwezi-24 emva kokuzilolonga kwaye inokufikelela kwiiyure ezingama-72 ().

Ngelixa esona sizathu se-DOMS singaqondwa ngokucacileyo, abaphandi bakholelwa ukuba sisiphumo seenyembezi ezincinci kwimisipha emva kokuzivocavoca (,).

Ii-BCAA zibonisiwe ukunciphisa ukonakala kwemisipha, ezinokukunceda ukunciphisa ubude kunye nobukhali be-DOMS.

Izifundo ezininzi zibonisa ukuba ii-BCAA zinciphisa ukonakala kweprotein ngexesha lokuzilolonga kunye nokwehla kwamanqanaba okudala i-kinase, esisalathiso sokonakala kwemisipha (,,)

Kwisifundo esinye, abantu abongeze ii-BCAAs ngaphambi kokuzivocavoca nge-squat bafumana i-DOMS kunye nokudinwa kwezihlunu xa kuthelekiswa neqela le-placebo ().

Ke ngoko, ukongeza ii-BCAA, ngakumbi ngaphambi kokuzilolonga, kunokukhawulezisa ixesha lokubuyisela (,).

Isishwankathelo Ukuxhasa ii-BCAA
inokunciphisa ukukhathazeka kwemisipha ngokunciphisa umonakalo kwiimisipha ezisetyenziswayo.

3. Nciphisa ukudinwa

Njengokuba ii-BCAA zinokunceda ekunciphiseni ukukhathazeka kwemisipha ekusebenziseni, banokukunceda ukunciphisa ukukhathala okubangelwa ngumzimba.

Wonke umntu ufumana ukudinwa nokudinwa ekuzilolongeni ngamanye amaxesha. Ukukhawuleza ukudinwa kuxhomekeke kwizinto ezininzi, kubandakanya ukuzilolonga kunye nobude bexesha, iimeko zokusingqongileyo kunye nenqanaba lesondlo kunye nenqanaba lokuqina ().

Imisipha yakho isebenzisa ii-BCAAs ngexesha lokuzilolonga, ibangela amanqanaba egazini lakho ukuba anciphe. Xa amanqanaba egazi e-BCAA ehla, amanqanaba e-amino acid tryptophan ebalulekileyo kwingqondo yakho eyonyukayo ().

Engqondweni yakho, i-tryptophan iguqulwa yenziwa i-serotonin, imichiza yobuchopho ekucingelwa ukuba inegalelo kuphuhliso lokudinwa ngexesha lokuzilolonga (,,).

Kwizifundo ezibini, abathathi-nxaxheba abancedise ii-BCAA baphucule ukujolisa kwengqondo ngexesha lokuzilolonga, ekucingelwa ukuba kungumphumo wokunciphisa ukudinwa kwe-BCAAs (,).

Nangona kunjalo, oku kuncipha kokudinwa akunakulindeleka ukuba kuguqulelwe kuphuculo lomsebenzi wokuzilolonga (,).

Isishwankathelo Ii-BCAA zinokuba luncedo kwi
ukunciphisa ukukhathala okubangelwa ngumzimba, kodwa akunakulindeleka ukuba uphucule umthambo
ukusebenza.

4. Thintela ukonakala kweMisipha

Ii-BCAA zinokunceda ukuthintela ukumoshwa kwemisipha okanye ukonakala.

Iiproteni zemisipha zihlala zisophulwa kwaye zakhiwe kwakhona (zenziwe). Ibhalansi phakathi kokuqhekeka kweprotein yemisipha kunye nokuhlanganiswa kumisela inani leprotein kwimisipha ().

Ukuchithwa kwemisipha okanye ukonakala kwenzeka xa ukonakala kweprotein kungaphezulu kweprotein yemisipha.

Ukumosha izihlunu luphawu lokungondleki kwaye kwenzeka ngezifo ezingapheliyo, umhlaza, ixesha lokuzila kunye nanjengenxalenye yendalo yenkqubo yokuguga ().

Ebantwini, iakhawunti ye-BCAAs ye-35% yeeamino acid eziyimfuneko ezifumaneka kwiiproteni zemisipha. Banika ingxelo ye-40% yee-amino acid zizonke ezifunwa ngumzimba wakho ().

Ke ngoko, kubalulekile ukuba ii-BCAA kunye nezinye ii-amino acid eziyimfuneko zitshintshwe ngexesha lokumosha izihlunu ukumisa okanye ukucothisa ukuqhubela phambili.

Izifundo ezininzi zixhasa ukusetyenziswa kwezongezo ze-BCAA zokuthintela ukonakala kweprotein yemisipha. Oku kunokuphucula iziphumo zempilo kunye nomgangatho wokuphila kubantu abathile, njengabantu abadala kunye nabo banesifo esichithayo njengomhlaza (,,).

Isishwankathelo Ukuthatha izongezo ze-BCAA
inokuthintela ukonakala kweprotein kubantu abathile abanezihlunu
ukumosha

5. Zuza abantu abanezifo zesibindi

Ii-BCAA zinokuphucula impilo kubantu abane-cirrhosis, isifo esinganyangekiyo apho isibindi singasebenzi kakuhle.

Kuqikelelwa ukuba i-50% yabantu abane-cirrhosis iya kuphuhlisa i-hepatic encephalopathy, kukuphulukana nokusebenza kwengqondo okwenzeka xa isibindi singakwazi ukususa ityhefu egazini ().

Ngelixa iiswekile ezithile kunye namayeza okubulala iintsholongwane zezona zinto ziphambili kunyango lwe-hepatic encephalopathy, ii-BCAA zinokunceda abantu abaphethwe sesi sifo (,).

Olunye uphononongo lwezifundo ezili-16 kubandakanya abantu abangama-827 abane-hepatic encephalopathy bafumanise ukuba ukuthatha izongezo ze-BCAA kunefuthe elihle kwiimpawu nakwimpawu zesi sifo, kodwa akunampembelelo ekufeni ().

I-cirrhosis yesibindi ikwayinto ephambili yomngcipheko kuphuhliso lwe-hepatocellular carcinoma, eyona ndlela ixhaphakileyo yomhlaza wesibindi, ekuthi kuyo i-BCAA yongeze ibe luncedo (,).

Izifundo ezininzi zibonise ukuba ukuthatha izongezo ze-BCAA kunokunika ukhuseleko kumhlaza wesibindi kubantu abane-cirrhosis yesibindi (,).

Kananjalo, abasemagunyeni bancomela ezi zongezo njengongenelelo ngoncedo lwezifo zesibindi ukuthintela iingxaki (, 41).

Isishwankathelo Izibonelelo ze-BCAA zinakho
ukuphucula iziphumo zempilo zabantu abanesifo sesibindi, ngelixa kunokwenzeka
ukukhusela kumhlaza wesibindi.

Ukutya okuphezulu kwii-BCAAs

Ii-BCAA zifumaneka kukutya nakwizongezo zeprotein.

Ukufumana ii-BCAA kwimithombo yeeproteni epheleleyo kuluncedo ngakumbi, kuba ziqulathe zonke iiamino acid ezifanelekileyo.

Ngethamsanqa, ii-BCAA zifumaneka kakhulu kukutya okuninzi kunye neeprotein zokutya. Oku kwenza ukuba i-BCAA yongeze ngokungeyomfuneko kuninzi, ngakumbi ukuba usebenzisa iiprotheyini ezaneleyo ekutyeni kwakho ().

Ukutya ukutya okune-protein okuninzi kuya kukubonelela ngezinye izakha-mzimba ezibalulekileyo ezongezelelwa yi-BCAA.

Eyona mithombo yokutya ilungileyo yee-BCAA ibandakanya ():

Isishwankathelo Ukutya okuninzi okuneproteni
iqulethe ixabiso eliphezulu lee-BCAA. Ukuba usebenzisa iiproteni ezaneleyo ekutyeni kwakho, i-BCAA
izongezo akunakulindeleka ukuba zibonelele ngezibonelelo ezongezelelweyo.

Umgca osezantsi

Ii-amino acid ze-branched-chain (BCAAs) liqela lee-amino acid ezintathu ezibalulekileyo: i-leucine, isoleucine kunye ne-valine.

Ziyimfuneko, zithetha ukuba azinakuveliswa ngumzimba wakho kwaye kufuneka zifunyanwe ekutyeni.

Izibonelelo ze-BCAA zibonisiwe ukuba zakha izihlunu, ukunciphisa ukudinwa kwemisipha kunye nokunciphisa ukukhathazeka kwemisipha.

Ziye zaphumelela zisetyenziswe kwisibhedlele ukusetha ukukhusela okanye ukunciphisa ukulahleka kwemisipha kunye nokuphucula iimpawu zesifo sesibindi.

Nangona kunjalo, ngenxa yokuba uninzi lwabantu lufumana ii-BCAA ezininzi ngokutya kwabo, ukongeza nge-BCAA akunakulindeleka ukuba ubonelele ngezibonelelo ezongezelelweyo.

Thenga kwi-Intanethi ngezixhobo zeBCAA.