Umhlahlandlela Wakho Wezinzuzo zama-BCAA kanye nama-Amino Acid Abalulekile

-Delile

• Q: Ziyini izinzuzo zokwakha izicubu zama-amino acid, ikakhulukazi ama-buzzed-about BCAAs (branched-chain amino acid)?
• Izinzuzo ze-BCAA
• Imithombo ye-BCAAs
• Buyekeza kwe-

Q: Ziyini izinzuzo zokwakha izicubu zama-amino acid, ikakhulukazi ama-buzzed-about BCAAs (branched-chain amino acid)?

A: Ama-amino acid ayizingqimba ezakha amaprotheni. Umzimba wakho uwahlanganisa njenge-Legos ukuze akhe imisipha. Nakuba umzimba wakho ungenza okunye kusuka ekuqaleni (okubizwa ngokuthi ama-amino acid angabalulekile), kufanele uthole amanye (ama-amino acid abalulekile), ekudleni noma ezithasiselweni. Lezi kubalulekile ama-amino acid-ikakhulukazi uhlobo oluthile olubizwa nge-branched-chain amino acid (BCAAs) -yinto ethikameza amandla omzimba wakho wokwakha imisipha. Nakhu okuningi ngokuthi ama-BCAA ayini, izinzuzo zama-BCAAs, nokuthi ungazifaka kanjani ekudleni kwakho.

Kungakhathaliseki ukuthi uzama ukunciphisa amakhilogremu noma ukushaya i-PR yakho, ukukhulisa imisipha yakho kubalulekile, ngoba kuyisihluthulelo sakho kokubili ukulahlekelwa kwesisindo nokusebenza. Futhi, imisipha yakhiwe kakhulu, kancane kakhulu. Nakuba ukulahlekelwa kwamafutha kungasheshisa kalula, ukwakhiwa kwemisipha akukwazi. (Nansi yonke isayensi yokuthi ungawakha kanjani imisipha futhi ushise amafutha.)

Ibhonasi: Imisipha ishisa amakhalori usuku lonke okusho ukuthi uzoshisa amakhalori amaningi lapho uzivocavoca umzimba futhi uzoshisa amakhalori amaningi ahleli kusofa (amaphuzu!). Noma ungazami ukungeza imisipha eyengeziwe, wehlisa imisipha ngesikhathi sokuvivinya umzimba okudinga ukwakhiwa kabusha ukuze uphinde usebenze ngosuku olulandelayo. Kungakho, kungakhathaliseki ukuthi yiziphi izinjongo zamakhasimende ami, sihlala sibeka phambili ekugcineni imisipha anayo futhi okungenzeka sakheke kakhulu-okudinga ukuthola amaprotheni anele kanye nama-amino acid alungile. (Futhi, futhi, isizathu esisodwa sokuthi kungani kufanele uphakamise izinsimbi ezisindayo.)

Izinzuzo ze-BCAA

Kunezinhlobo ezintathu ze-BCAAs: i-leucine, isoleucine, ne-valine. Babizwa ngama-amino acid we-branched chain ngoba ukwakheka kwabo kwamakhemikhali kunesakhiwo esihlukile segatsha (njengegatsha lesihlahla). Lokhu kubanika amakhono athakazelisayo angekho amanye ama-amino acid anawo.

Inzuzo eyodwa enkulu yama-BCAA ukuthi asiza ukuvimbela ukuwohloka kwemisipha. Zisiza ukwandisa izinga umzimba wakho ongakha ngalo amaprotheni ukuze ungabhidli imisipha ngokushesha kunalokho ongakha kabusha. I-Leucine iwukhiye we-BCAA kule nqubo. (Nakhu okunye ukuthi kungani i-leucine ibaluleke kakhulu ekugcineni nasekwakhiweni kwemisipha.)

Ama-BCAA nawo ahlinzeka ngophethiloli wokuzivocavoca umzimba. Ngesikhathi sokuzivocavoca okukhulu, isakhiwo esiyingqayizivele se-BCAAs sibavumela ukuthi basebenze njengophethiloli wemisipha yakho. Ekugcineni, zingakusiza ukuthi unciphise umzimba: Ucwaningo oluningana lubonisa ubudlelwano phakathi kokudla nokucwila kwe-BCAA, futhi ukuthathwa okuphezulu kwama-BCAA ngokuvamile kuhlotshaniswa nomzimba omncane.

Imithombo ye-BCAAs

1. Izengezo ze-BCAA: Iziphuzo ezinama-BCAA sezithandwa kakhulu futhi zinezinhlobonhlobo eziningi zezithelo ezisawolintshi nezithelo ezinganambitheki njengokuthi nje uphuza amaprotheni. Le mikhiqizo ilungele ukusetshenziswa ngemuva nje kokuzivocavoca noma ngesikhathi sokuqeqeshwa eside (ngaphezu kwemizuzu engama-90). Kodwa-ke, abukho ubufakazi obuningi besayensi obusekela izinzuzo eziyingqayizivele zezithako ezihlanzekile ze-BCAA ngaphezu kwezinye iziphuzo zamaprotheni noma ukudla okunamanani afanayo alawa ma-amino acid, ngakho-ke ungabi nomuzwa wokuthi kufanele usebenzise isithasiselo se-BCAA. (Okuhlobene: Umhlahlandlela Wakho Ophelele Wezithasiselo Zangaphambi Nangemuva Kokujima.)

2. Amaprotheni we-whey noma ubisi lukashokoledi: Ukunyakazisa okulula nge-whey protein kuzoletha wonke ama-BCAA owadingayo kanye nawo wonke amanye ama-amino acid abalulekile ukuze uqedele ukwakhiwa kwemisipha yakho kanye nemizamo yokululama. Noma ungavele ube nengilazi yobisi lukashokholethi ukuze usebenze njengosizo lwakho lokutakula okunempilo. Ubisi ngokwemvelo lulayishwe ama-BCAA kanti ushukela omncane ongeziwe osuka kushokoledi uzoqhubeka nokusiza ekululameni ngemuva kweseshini yokuzivocavoca ende.

Ukudla okuphelele: Inhlanzi, amaqanda, inyama yenkomo engenamafutha, inkukhu kanye ne-turkey konke kuqukethe inani elanele lalezi zinhlayiya zama-amino acid. (Imithombo esekwe ezitshalweni ivame ukubhekwa njengamaprotheni angaphelele, kepha ungawahlanganisa wakhe amaprotheni aphelele.)

4. Ipea noma irayisi protein: Amaprotheni ezitshalo ngokuvamile aphansi kuma-BCAA, kodwa amaprotheni ephizi ahlukile kule ndawo. Vele uqiniseke ukuthi uthatha amaprotheni aphelele ukuze uthole wonke ama-amino acid adingekayo emzimbeni wakho. Ucwaningo olulodwa olushicilelwe ku- Ijenali Yezokudla ithole ukuthi i-40g yamaprotheni elayisi ayasebenza kanye no-40g wamaprotheni we-whey uma kukhulunywa ngokuthuthukisa ukwakheka komzimba. Kepha uma ama-calories esezingeni eliphakeme, i-whey iba yisinqumo esiphakeme sangemuva kokuzivocavoca njengoba kungenzeka uthole umphumela ofanayo njengoba kukhonjisiwe esifundweni ngesigamu senani lama-whey (20g) kunalokho ongakuthola ngeprotheyini yelayisi ngenxa ephansi ingxenye yama-amino acid abalulekile namagatsha eketango. (Kuhlobene: Amaprotheni Angcono Kakhulu Wabesifazane.)

Buyekeza kwe-