Izinzuzo ezi-5 eziqinisekisiwe ze-BCAAs (i-Branched-Chain Amino Acids)

-Delile

• 1. Khulisa Ukukhula Kwemisipha
• 2. Nciphisa Ubuhlungu Bemisipha
• 3. Nciphisa Ukukhathala Kokuzivocavoca
• 4. Vimbela Ukulahleka Kwemisipha
• 5. Zuza Abantu Abanezifo Zesibindi
• Ukudla okuphezulu kuma-BCAA
• Okusemqoka

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Kukhona ama-amino acid angama-20 akha izinkulungwane zamaprotheni ahlukene emzimbeni womuntu.

Isishiyagalolunye kwezingu-20 zibhekwa njengama-amino acid abalulekile, okusho ukuthi awakwazi ukwenziwa ngumzimba wakho futhi kumele atholakale ngokudla kwakho.

Kuma-amino acid ayisishiyagalolunye abalulekile, amathathu yi-branched-chain amino acid (BCAAs): i-leucine, isoleucine ne-valine.

“I-chain-chain” isho ukwakheka kwamakhemikhali kwama-BCAAs, atholakala ekudleni okunothe ngamaprotheni njengamaqanda, inyama nemikhiqizo yobisi. Futhi kuyisengezo esidumile sokudla esithengiswa ngokuyinhloko ngefomu le-powder.

Nazi izinzuzo ezinhlanu eziqinisekisiwe zama-BCAA.

1. Khulisa Ukukhula Kwemisipha

Enye yezinto ezithandwa kakhulu ngama-BCAA ukukhulisa ukukhula kwemisipha.

I-BCAA leucine isebenzisa indlela ethile emzimbeni evuselela amaprotheni synthesis synthesis, okuyinqubo yokwenza imisipha (,).

Kwesinye isifundo, abantu abaphuze isiphuzo ngama-gramu ayi-5.6 ama-BCAAs ngemuva kokuzivocavoca kwabo amandla babe nokukhuphuka okungaphezulu kwama-22% kumaprotheni synthesis synthesis uma kuqhathaniswa nalabo abasebenzisa isiphuzo se-placebo ().

Lokho kushiwo, lokhu kukhuphuka kokuhlanganiswa kwamaprotheni wemisipha kucishe kube ngu-50% ngaphansi kwalokhu okwakubonwa kwezinye izifundo lapho abantu basebenzise khona iprotheni ye-whey shake enenani elifanayo lama-BCAAs (,).

Amaprotheni we-Whey aqukethe wonke ama-amino acid abalulekile adingekayo ukwakha imisipha.

Ngakho-ke, ngenkathi ama-BCAA angakhuphula ukuhlanganiswa kwamaprotheni wemisipha, awanakwenza lokho ngokukhululekile ngaphandle kwamanye ama-amino acid abalulekile, njengalawo atholakala kumaphrotheni we-whey noma eminye imithombo yamaprotheni ephelele (,).

Isifinyezo Ama-BCAA adlala okubalulekile
indima ekwakheni imisipha. Kodwa-ke, imisipha yakho idinga wonke ama-amino abalulekile
acid yemiphumela emihle kakhulu.

2. Nciphisa Ubuhlungu Bemisipha

Olunye ucwaningo lukhombisa ukuthi ama-BCAA angasiza ekunciphiseni ukukhathazeka kwemisipha ngemuva kokuzivocavoca.

Akuyona into engavamile ukuzwa ubuhlungu usuku olulodwa noma ezimbili ngemuva kokuzivocavoca, ikakhulukazi uma inqubo yakho yokuzivocavoca isha.

Lesi sifo sibizwa ngokuthi ukubambezeleka kokuqala kwemisipha (DOMS), ekhula amahora ayi-12 kuye kwangama-24 ngemuva kokuzivocavoca futhi ingahlala emahoreni angama-72 ().

Ngenkathi imbangela ngqo ye-DOMS ingaqondakali kahle, abacwaningi bakholelwa ukuthi kungumphumela wezinyembezi ezincane emisipheni ngemuva kokuzivocavoca (,).

Ama-BCAA akhonjisiwe ukwehlisa ukulimala kwemisipha, okungasiza ukunciphisa ubude nobukhulu be-DOMS.

Ucwaningo oluningi lukhombisa ukuthi ama-BCAAs anciphisa ukuwohloka kwamaprotheni ngesikhathi sokuzivocavoca futhi anciphisa amazinga we-creatine kinase, okuyisibonakaliso sokulimala kwemisipha (,,)

Kwesinye isifundo, abantu abangeze ngama-BCAAs ngaphambi kokuzivocavoca nge-squat babhekana nokunciphisa i-DOMS nokukhathala kwemisipha kuqhathaniswa neqembu le-placebo ().

Ngakho-ke, ukufaka ama-BCAAs, ikakhulukazi ngaphambi kokuzivocavoca, kungasheshisa isikhathi sokutakula (,).

Isifinyezo Ukwengeza ngama-BCAA
kunganciphisa ukukhathazeka kwemisipha ngokunciphisa ukulimala emisipha esebenzisiwe.

3. Nciphisa Ukukhathala Kokuzivocavoca

Njengoba nje ama-BCAA angasiza ekunciphiseni ukukhathazeka kwemisipha ekuzivocavoca umzimba, angasiza futhi ekunciphiseni ukukhathala okubangelwa ukuvivinya umzimba.

Wonke umuntu uhlangabezana nokukhathala nokukhathala ngenxa yokuvivinya umzimba ngesikhathi esithile. Ukushesha kwakho ukukhathala kuncike ezintweni eziningana, kufaka phakathi ukuqina kokuzivocavoca nobude besikhathi, izimo zemvelo nezinga lakho lokudla okunempilo nezinga lokuqina ().

Imisipha yakho isebenzisa ama-BCAAs ngesikhathi sokuzivocavoca, okwenza amazinga egazini lakho anciphe. Lapho amazinga egazi e-BCAAs ehla, amazinga we-amino acid tryptophan ebalulekile ebuchosheni bakho ayanda ().

Ebuchosheni bakho, i-tryptophan iguqulwa ibe yi-serotonin, ikhemikhali lobuchopho okucatshangwa ukuthi linikela ekuthuthukiseni ukukhathala ngesikhathi sokuzivocavoca (,,).

Ezifundweni ezimbili, ababambiqhaza abenezela ngama-BCAAs bathuthukise ukugxila kwabo kwengqondo ngesikhathi sokuzivocavoca, okucatshangwa ukuthi kubangelwa umphumela wokunciphisa ukukhathala we-BCAAs (,).

Kodwa-ke, lokhu kwehla kokukhathala akunakwenzeka ukuhumushela ekuthuthukisweni kokusebenza kokuzivocavoca (,).

Isifinyezo Ama-BCAA angasiza ku
ukunciphisa ukukhathala okubangelwa ukuvivinya umzimba, kodwa akunakwenzeka ukuthi kuthuthukise ukuzivocavoca umzimba
ukusebenza.

4. Vimbela Ukulahleka Kwemisipha

Ama-BCAA angasiza ekuvimbeleni ukonakala kwemisipha noma ukuwohloka.

Amaprotheni emisipha ahlala ephulwa phansi futhi ayakhiwa kabusha (ahlanganiswe). Ibhalansi phakathi kokuwohloka kwamaprotheni emisipha kanye nokwenziwa kwayo kunquma inani lamaprotheni asemisipha ().

Ukuchithwa kwemisipha noma ukonakala kwenzeka lapho ukuwohloka kwamaprotheni kudlula amaprotheni synthesis synthesis.

Ukwehla kwemisipha kuwuphawu lokungondleki futhi kwenzeka ngezifo ezingalapheki, umdlavuza, izikhathi zokuzila futhi njengengxenye yemvelo yenqubo yokuguga ().

Kubantu, ama-BCAA enza i-35% yama-amino acid abalulekile atholakala kuma-protein protein. Babala u-40% wama-amino acid aphelele adingwa ngumzimba wakho ().

Ngakho-ke, kubalulekile ukuthi ama-BCAAs namanye ama-amino acid abalulekile ashintshwe ngezikhathi zokumosha kwemisipha ukuyimisa noma ukubambezela ukuqhubeka kwayo.

Izifundo eziningana zisekela ukusetshenziswa kwezithasiselo ze-BCAA zokuvimbela ukuwohloka kwamaprotheni emisipha. Lokhu kungathuthukisa imiphumela yezempilo kanye nekhwalithi yokuphila kubantu abathile, njengasebekhulile kanye nalabo abanezifo ezichithayo njengomdlavuza (,,).

Isifinyezo Ukuthatha izengezo ze-BCAA
kungavimbela ukuwohloka kwamaprotheni kubantu abathile abanemisipha
ukumosha.

5. Zuza Abantu Abanezifo Zesibindi

Ama-BCAA angathuthukisa impilo kubantu abane-cirrhosis, isifo esingapheli lapho isibindi singasebenzi kahle.

Kulinganiselwa ukuthi ama-50% abantu abane-cirrhosis bazokwakha i-hepatic encephalopathy, okuwukulahleka kokusebenza kobuchopho okwenzeka lapho isibindi singakwazi ukukhipha ubuthi egazini ().

Ngenkathi ushukela kanye nama-antibiotic athile kuyizindlela zokwelashwa kwe-hepatic encephalopathy, ama-BCAA nawo angasiza abantu abaphethwe yilesi sifo (,).

Ukubuyekezwa okukodwa kwezifundo eziyi-16 kufaka phakathi abantu abangama-827 abane-hepatic encephalopathy bathola ukuthi ukuthatha izithasiselo ze-BCAA kube nomthelela omuhle ezimpawu nasezimpawu zesifo, kepha akunamthelela ekufeni ().

I-cirrhosis yesibindi nayo iyingozi enkulu ekuthuthukiseni i-hepatocellular carcinoma, okuyindlela ejwayelekile kakhulu yomdlavuza wesibindi, i-BCAA engeza kuyo futhi engasiza (,).

Ucwaningo oluningi lukhombisile ukuthi ukuthatha izengezo ze-BCAA kungahlinzeka ngokuvikelwa kumdlavuza wesibindi kubantu abane-cirrhosis yesibindi (,).

Kanjalo, iziphathimandla zesayensi zincoma lezi zithasiselo njengokungenelela kokudla okunesifo sesibindi ukuvimbela izinkinga (, 41).

Isifinyezo Izithako ze-BCAA kungenzeka
thuthukisa imiphumela yezempilo yabantu abanesifo sesibindi, kanti futhi kungenzeka
ukuvikela umdlavuza wesibindi.

Ukudla okuphezulu kuma-BCAA

Ama-BCAA atholakala ekudleni nakwizengezo eziphelele zamaprotheni.

Ukuthola ama-BCAA emithonjeni ephelele yamaprotheni kunenzuzo enkulu, ngoba aqukethe wonke ama-amino acid abalulekile.

Ngenhlanhla, ama-BCAA atholakala ngobuningi ekudleni okuningi nakumaphilisi amaningi. Lokhu kwenza ukuthi i-BCAA yengeze ngokungadingekile kwabaningi, ikakhulukazi uma usebenzisa amaprotheni anele ekudleni kwakho ().

Ukudla ukudla okunothile kwamaprotheni kuzokunikeza nezinye izakhamzimba ezibalulekile ezengezwa yi-BCAA.

Imithombo yokudla ehamba phambili yama-BCAA ifaka phakathi ():

Isifinyezo Ukudla okuningi okunothe ngamaprotheni
aqukethe amanani aphezulu ama-BCAA. Uma udla amaprotheni anele ekudleni kwakho, i-BCAA
izengezo akunakwenzeka ukuthi zinikeze izinzuzo ezengeziwe.

Okusemqoka

Ama-amino acids ama-chain (BCAAs) ayiqoqo lama-amino acid amathathu abalulekile: i-leucine, isoleucine ne-valine.

Zibalulekile, okusho ukuthi azikwazi ukukhiqizwa ngumzimba wakho futhi kumele zitholakale ekudleni.

Izithako ze-BCAA zikhonjisiwe ukuthi zakha imisipha, zinciphisa ukukhathala kwemisipha futhi zinciphise ukukhathazeka kwemisipha.

Futhi zisetshenziswe ngempumelelo esimeni sesibhedlela ukuvimbela noma ukunciphisa ukuncipha kwemisipha nokwenza ngcono izimpawu zesifo sesibindi.

Kodwa-ke, ngoba abantu abaningi bathola ama-BCAA amaningi ngokudla kwabo, ukwengeza nge-BCAA akunakwenzeka ukuthi kunikeze izinzuzo ezengeziwe.

Thenga ku-inthanethi ngezengezo ze-BCAA.