5 Inoratidzirwa Bhenefiti yeBCAAs (Yakabatanidzwa-Chain Amino Acids)

Zvemukati

• 1. Wedzera Muswe Kukura
• 2. Deredza Musuru Kusuruvara
• 3. Deredza Kuneta Kwekuekisesaiza
• 4. Dzivirira Muscle Wasting
• 5. Batsira Vanhu Vane Chiropa Chiropa
• Kudya Kwakakwirira MuBCAAs
• Icho Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Kune makumi maviri amino acids anoumba zviuru zvemapuroteni mumuviri wemunhu.

Zvipfumbamwe zve makumi maviri zvinoonekwa sezvakakosha amino acids, zvichireva kuti hazvigone kuitwa nemuviri wako uye zvinofanirwa kuwanikwa kuburikidza nechikafu chako.

Pamapfumbamwe anokosha amino acids, matatu ndiwo akabatanidzwa-cheni amino acids (BCAAs): leucine, isoleucine uye valine.

"Bazi-cheni" rinoreva chimiro chemakemikari eBCAAs, ayo anowanikwa muzvikafu zvine mapuroteni zvakadai semazai, nyama uye zvigadzirwa zvemukaka. Izvowo zvakare inozivikanwa yekudya yekuwedzera inotengeswa zvakanyanya muhupfu fomu.

Heano mashanu anoratidzwa mabhenefiti eBCAAs.

1. Wedzera Muswe Kukura

Imwe yemashandisirwo anozivikanwa eBCAAs ndeyekuwedzera mhasuru kukura.

Iyo BCAA leucine inogonesa imwe nzira mumuviri inosimudzira mhasuru protein synthesis, inova nzira yekugadzira mhasuru (,).

Mune kumwe kuongorora, vanhu vakanwa chinwiwa ne5,6 gramu eBCAAs mushure mekushomeka kwekurovedza muviri vakave ne22% yakakura muhombe yemapuroteni synthesis kana vachienzaniswa neavo vanonwa chinwiwa che placebo ().

Izvo zviri kutaurwa, uku kuwedzera kwemhasuru protein synthesis ingangoita 50% pasi peizvo zvakaonekwa mune zvimwe zvidzidzo uko vanhu vakadya whey protein shake ine huwandu hwakaenzana hweBCAAs (,).

Whey protein ine ese akakosha amino acids anodiwa kuvaka mhasuru.

Naizvozvo, nepo maCAAA achigona kuwedzera mhasuru protein synthesis, havakwanise kuzviita zvakanyanya pasina mamwe akakosha amino acids, senge iwo anowanikwa mu Whey protein kana mamwe akazara mapuroteni sosi (,).

Pfupiso BCAAs inotamba yakakosha
basa mukuvaka mhasuru. Nekudaro, mhasuru dzako dzinoda ese akakosha amino
acids yemigumisiro yakanaka.

2. Deredza Musuru Kusuruvara

Kumwe kutsvagurudza kunoratidza kuti maCAAA anogona kubatsira kudzikisa kusuruvara kwemhasuru mushure mekudzidzira.

Hazvishamisi kunzwa kurwadziwa zuva kana maviri mushure mekurovedza muviri, kunyanya kana maitiro ako ekurovedza muviri ari matsva.

Uku kushushikana kunonzi kunonoka kutanga mhasuru kusuwa (DOMS), iyo inokura maawa gumi nemaviri kusvika makumi maviri nemaviri mushure mekurovedza muviri uye inogona kusvika maawa makumi manomwe nemaviri ().

Kunyange chikonzero chaicho cheDOMS chisina kunyatsonzwisiswa, vaongorori vanofunga kuti mhedzisiro yemisodzi midiki mumhasuru mushure mekurovedza muviri (,).

MaCAAA akaratidzirwa kudzikisa kukuvara kwemhasuru, izvo zvinogona kubatsira kudzora kureba uye kuomarara kweDOMS.

Ongororo dzinoverengeka dzinoratidza kuti BCAAs inoderedza kuputsika kweprotein panguva yekurovedza muviri uye kudzikira kwemazinga e creatine kinase, chinova chiratidzo chekukuvara kwemhasuru (,,)

Mune kumwe kuongorora, vanhu vakawedzera nemaBCAAs pamberi pechiratidziro che squat vakadzora DOMS uye kuneta kwemhasuru zvichienzaniswa neboka re placebo ().

Naizvozvo, kuwedzera neBCAAs, kunyanya usati waekisesaiza, kunogona kukurumidza kupora nguva (,).

Pfupiso Kuwedzera neBCAAs
inogona kudzora tsandanyama kusuruvara nekuderedza kukuvara mumisimba yakashandiswa.

3. Deredza Kuneta Kwekuekisesaiza

Kungofanana neBCAA dzinogona kubatsira kudzikamisa kusuruvara kwemhasuru kubva mukurovedza muviri, vangangobatsirawo kudzikisa kuneta-kunokonzera kukaneta.

Wese munhu anowana kuneta uye kupera simba kubva mukurovedza muviri pane imwe nguva. Kukurumidza kwaunoneta kunoenderana nezvinhu zvinoverengeka, zvinosanganisira kurovedza muviri uye nekureba, mamiriro ezvakatipoteredza uye hutano hwako uye hutano hwehutano ().

Tsandanyama dzako dzinoshandisa maCAAA panguva yekurovedza muviri, zvichikonzera mwero muropa rako kudzikira. Kana huwandu hweropa hweBCAAs huchidzikira, iwo mazinga eakakosha amino acid tryptophan muhuropi hwako kuwedzera ().

Muuropi hwako, tryptophan inoshandurwa kuita serotonin, kemikari yeuropi iyo inofungidzirwa kuti inobatsira mukukura kwekuneta panguva yekurovedza muviri (,,).

Mune zvidzidzo zviviri, vatori vechikamu vakawedzera neBCAAs vakavandudza pfungwa dzavo panguva yekurovedza muviri, iyo inofungidzirwa kuti inokonzerwa nekuneta-kuderedza kushanda kweBCAAs (,).

Nekudaro, uku kuderera kwekuneta kunenge kusingaturikire kunatsiridziro mukurovedza muviri (,).

Pfupiso BCAA dzinogona kubatsira mu
kudzikira kuneta-kunokonzera kuneta, asi ivo havafanire kuvandudza kurovedza muviri
kuita.

4. Dzivirira Muscle Wasting

BCAA dzinogona kubatsira kudzivirira kuparara kwemhasuru kana kuparara.

Tsvina mapuroteni anogara achiputswa pasi uye anovakwazve (synthesized). Chiyero pakati pemhasuru mapuroteni kuputsika uye synthesis inosarudza huwandu hwepuroteni mumhasuru ().

Kupera kwemhasuru kana kuparara kunoitika kana kuputsika kweprotein ikapfuura mhasuru protein synthesis.

Kupera kwemhasuru chiratidzo chekushaya kudya zvinovaka muviri uye kunoitika nezvirwere zvisingaperi, gomarara, nguva dzekutsanya uye sechisikigo chikamu chekukwegura ().

Muvanhu, BCAAs account ye35% yeakakosha amino acids anowanikwa mune mhasuru mapuroteni. Ivo vanoverengera makumi mana muzana emamino acids anodiwa nemuviri wako ().

Naizvozvo, zvakakosha kuti maCAAA uye mamwe maamino acids akakosha anotsiviwa panguva yemhasuru ichipera kuimisa kana kunonoka kufambira mberi kwayo.

Tsvakurudzo dzinoverengeka dzinotsigira kushandiswa kweBCAA zvinowedzera zvekudzivirira mhasuru protein kuputsika. Izvi zvinogona kuvandudza mhedzisiro yehutano uye mhando yekurarama mune vamwe vanhu, senge vakwegura uye avo vane kurasa zvirwere zvakaita segomarara (,,).

Pfupiso Kutora BCAA zvinowedzera
inogona kudzivirira kuparara kweprotein mune vamwe vanhu vane mhasuru
kutambisa.

5. Batsira Vanhu Vane Chiropa Chiropa

BCAA dzinogona kuvandudza hutano muvanhu vane cirrhosis, chirwere chisingaperi umo chiropa hachishande mushe.

Zvinofungidzirwa kuti 50% yevanhu vane cirrhosis vanozoita hepatic encephalopathy, kunova kurasikirwa kwehuropi basa kunoitika apo chiropa hachikwanise kubvisa chepfu kubva muropa ().

Nepo mamwe mashuga nemishonga inorwisa mabhakitiriya ari iwo mainstays ekurapa kwehepatic encephalopathy, BCAAs inogona zvakare kubatsira vanhu vanotambura nechirwere ichi (,).

Ongororo imwe chete yezvidzidzo gumi neshanu kusanganisira vanhu mazana masere nemakumi masere nevatanhatu vane hepatic encephalopathy vakaona kuti kutora BCAA zvinowedzeredza kune zvakunobatsira pazviratidzo nezviratidzo zvechirwere, asi hazvina zvazvinoita mukufa ().

Chiropa cirrhosis zvakare iri panjodzi huru yekukudziridza hepatocellular carcinoma, iyo yakajairika fomu yekenza yechiropa, iyo iyo BCAA inowedzera inogona zvakare kubatsira (,).

Ongororo dzinoverengeka dzakaratidza kuti kutora BCAA zvinowedzera zvinogona kupa dziviriro kubva kune kenza yechiropa mune vanhu vane chiropa cirrhosis (,).

Nekudaro, vakuru vesainzi vanokurudzira izvi zvinowedzera sekupindira kwehutano hwechiropa chirwere kudzivirira matambudziko (, 41).

Pfupiso BCAA zvinowedzera zvinogona
kugadzirisa zvabuda zvehutano zvevanhu vane chirwere chechiropa, nepo zvichikwanisika
kudzivirira kenza yechiropa.

Kudya Kwakakwirira MuBCAAs

BCAA dzinowanikwa mune zvekudya uye akazara mapuroteni ekuwedzera.

Kuwana maCAAA kubva kune akakwana mapuroteni sosi kunobatsira, sezvo iwo aine zvese zvakakosha amino acids.

Neraki, maCAAA anowanikwa zvakanyanya muzvikafu zvakawanda uye mapuroteni ekuwedzera. Izvi zvinogadzira BCAA zvinowedzera zvisina basa kune vazhinji, kunyanya kana iwe ukadya mapuroteni akakwana mukudya kwako kare ().

Kudya mapuroteni-akapfuma chikafu kuchakupawo iwe zvimwe zvakakosha zvinovaka muviri izvo BCAA zvinowedzera kushomeka.

Zvakanakisa zvekudya zveBCAAs zvinosanganisira ():

Pfupiso Zvakawanda mapuroteni-akapfuma chikafu
iine huwandu hwakawanda hweBCAA. Kana iwe ukadya mapuroteni akakwana mukudya kwako, BCAA
zvinowedzera hazvigone kupa mamwe mabhenefiti.

Icho Chinokosha

Iyo branched-cheni amino acids (BCAAs) iboka rematatu akakosha amino acids: leucine, isoleucine uye valine.

Izvo zvakakosha, zvichireva kuti hazvigone kugadzirwa nemuviri wako uye zvinofanirwa kutorwa kubva kuchikafu.

BCAA zvinowedzera zvakaratidzirwa kuvaka mhasuru, kudzikisira kuneta kwemhasuru uye kudzora kusuruvara kwemhasuru.

Ivo zvakare vakabudirira kushandiswa muchipatara kumisikidza kudzivirira kana kunonoka kurasikirwa kwemhasuru uye kugadzirisa zviratidzo zvechiropa chirwere.

Nekudaro, nekuti vanhu vazhinji vanowana maBCAA mazhinji kuburikidza nechikafu chavo, kuwedzera neBCAA hazvigone kupa mamwe mabhenefiti.

Tenga pamhepo kune BCAA zvinowedzera.