Ukudla okunothe ngeLeucine
-Delile
ILeucine iyi-amino acid etholakala ekudleni okufana noshizi, iqanda noma inhlanzi.
ILeucine isebenza ukukhuphula isisindo semisipha futhi ingasetshenziswa njengesengezo sokudla, kokubili kulabo abajwayeza ukuzivocavoca umzimba futhi bafuna ukuzuza imisipha, nokuthi asebekhulile bathuthukise ukuhamba komzimba, kunciphise ijubane le-muscle atrophy elijwayelekile ngokweminyaka.
Izithasiselo zeLeucine zitholakala kalula ezitolo zokudla zezempilo noma ezitolo zezidakamizwa, kodwa naphezu kwalokhu, kungenzeka ukumunca i-leucine ngokwamukela ukudla okwehlukahlukene okunothe ngokudla okune-leucine.
Ukudla okunothe ngeLeucine
Okunye ukudla okunothe ngeLeucineUhlu lokudla okunothile kuLeucine
Ukudla okuyinhloko okunothe nge-leucine yinyama, inhlanzi, amaqanda, ubisi nemikhiqizo yobisi ngoba kungukudla okunothe ngamaprotheni, kepha okunye ukudla nakho kune-amino acid okukhona, njenge:
| Ukudla okunothe ngeLeucine | Amandla ku-100 g |
| Amantongomane | Ama-calories angu-577 |
| Inhlamvu ye-Cashew | Ama-calories angu-609 |
| Inathi yaseBrazil | Amakholori angama-699 |
| Hazelnut | Ama-calories angu-633 |
| Ikhukhamba | Amakholori ayi-15 |
| Utamatisi | Amakholori angama-20 |
| I-Aubergine | Ama-calories angu-19 |
| Iklabishi | Ama-calories angu-25 |
| I-Okra | Ama-calories angu-39 |
| Isipinashi | Amakholori angama-22 |
| Ubhontshisi | Ama-calories angu-360 |
| Uphizi | Amakholori ayi-100 |
ILeucine iyi-amino acid ebalulekile emzimbeni ngakho-ke, kubalulekile ukudla ukudla okunothe ku-leucine ukuze ube namanani adingekayo ale-amino acid.
Umthamo wansuku zonke onconyiwe we-leucine ngosuku ngu-2.9 g kumuntu onempilo ongama-70 kg, ngokwesibonelo.
Yini iLeucine?
ILeucine isebenza ukusiza ukugcina isisindo somzimba, ukwehlisa amazinga kashukela egazini, ukwandisa izivikelo zomzimba nokusiza ukwelapha amathambo aphukile.
Ngaphambi nangemva kokuhlinzwa, ukudla okunokuqukethwe okuphezulu kwale-amino acid kufanele kudliwe ukusiza ngokuphulukisa nokululama.
Ukwengeza kweLeucine
Isengezo se-leucine singathengwa ezitolo zokudla ezempilo, emakhemisi noma kumawebhusayithi futhi sisezingeni lempuphu noma amaphilisi.
Ukuthatha i-leucine, inani elinconywayo lilinganiselwa ku-1 kuye ku-5 g we-leucine oluyimpuphu, imizuzu eyi-10 kuye kwengu-15 ngaphambi kokudla okuyinhloko, njengesidlo sasemini nesasebusuku noma ngaphambi kokuzivocavoca. Ngaphambi kokuthatha noma isiphi isengezo, kubalulekile ukubonisana nodokotela wezempilo, njengodokotela wezokudla, ukuthola isilinganiso nokuthi ungasithatha kanjani ngokufanelekile ubheka isimo sempilo yomuntu lowo.
Yize kunesengezo se-leucine, izithasiselo zokudla ngokuvamile zine-leucine, isoleucine ne-valine zihlangene ngoba la ma-amino acid yiwona ama-BCAA akha ama-35% emisipha futhi abalulekile ekulondolozweni nasekukhuleni kwemisipha, isengezo sisebenza kangcono Ama-amino acid ama-3 kunelilodwa nje lawo.
Izixhumanisi eziwusizo:
- Ukudla okunothe kakhulu nge-Isoleucine
- Izithasiselo zokuthola ubukhulu bemisipha