BCAA (BCA) - masewero olimbitsa thupi: ndemanga, zithunzi. Kodi mungachite bwanji?

Sayansi ya masewera olimbitsa thupi idakwaniritsa kufika pamtundu umene ungapereke kwa abambo ndi amai mankhwala omwe ali ndi kagulu kokha kamene kali kofunikira kuti akwaniritse zotsatira zina popanda zina zosayenera. Kuwonjezera pamenepo, mlingo wokonza zinthu ndi wabwino kwambiri moti simukusowa kudandaula kuti kugwiritsa ntchito chidachi kumabweretsa zotsatira zosayembekezereka.

Kodi pansi pano ndi chinsinsi chotani?

Anthu omwe amathera nthawi yochuluka ku masewera olimbitsa thupi amadziwa kuti BCA ndi chakudya cha masewera, ndemanga za zomwe ziri zabwino kwambiri. Koma kwa ambiri iwo akhalabe chinsinsi, ndi chiani chonchi chodziwika chokha. Chifukwa cha kusowa kwadzidzidzi wambiri wopezeka pazowonjezera za zakudya izi, othamanga samamvetsera. Kuwonjezera pamenepo, pali lingaliro lofala lomwe ngakhale zakudya zopatsa mapuloteni sizidzathandizanso ngakhale BCA. Ndemanga izi ziri zopanda pake ndipo zimakhala ndi gulu la tsankho. Muzinthu zofananazi, mukhoza kumva kuti mankhwalawa ndi owopsa kwa thanzi, ali ndi chiyambi cha mankhwala ndi zolakwika zina. Tiyeni tiyesetse kumvetsetsa mutu wakuti "BCA - masewero olimbitsa thupi". Malingaliro pa gulu ili la zowonjezeranso adzakulolani kuti mudziwe nokha maganizo oyenera.

BCAA ndi amino acid ndi nthambi zamaketoni. Gulu lonseli likuphatikizapo zinthu zitatu:

• Valine;
• Leucine;
• Isoleucine.

Kodi mbali yawo ndi yotani?

Kusiyana kwa zinthu zitatu zofunika kwambiri zamagazi amodzi kuchokera ku mapuloteni 17 ofanana ndi mapuloteni omwe amapezeka m'thupi lawo. Zimasinthidwa makamaka minofu ya chigoba. Mu chiwindi, kagayidwe kake kamene kamapitirira pang'onopang'ono. Chinthuchi n'chakuti mapuloteni apadera, ketoacid dehydrogenase, ndi ofunikira kutembenuka kwa BCC-amino acid. Mu ndende yaikulu, ili mu mitsempha ya chigoba. Mfundo imeneyi imatsimikiziranso zapadera za thupi la BCA. Chakudya cha masewera, kugula kwa ogulitsa kumatsimikiziridwa, chifukwa cha izi amino acid zimakhudza thupi. Chida ichi chikukuthandizani kuti mukwaniritse zotsatira zamasewera, pokhala mtundu wopereka zinthu zakuthupi za mitsempha. Mavitamini a amino ndi nthambi zamakhwala amphatikizidwanso mumadya kuti athetse matenda ena okhudzana ndi matenda a kagayidwe kake.

Kodi BCAA imagwira ntchito bwanji?

Kamodzi mu thupi la munthu, izi amino zidulo zimayamba kugwira ntchito, zomwe zimachitika m'madera otsatirawa:

• Kusakaniza kwa mapuloteni ofunika kwambiri.
• Kupanga zofunika amino acid, monga glutamine ndi alanine.
• Kupanga mtundu wa mphamvu "depot".
• Kusintha kwa njira zamagetsi zamapuloteni mogwirizana ndi lamulo la insulini.

Motero, BCA - zakudya zamasewero, ndemanga zomwe zimalongosola za kufunika kwake pakugwira ntchito kwathunthu kwa thupi la munthu. Kuwongolera kwake kunayesedwa osati ndi anthu omwe amakhala ndi moyo wokhutira, komanso omwe ali ndi mavuto omwe ali ndi vuto la mapuloteni ofooketsa thupi.

BCAA ndi wothandizira kupanga magetsi

Zimadziwika kuti ntchito yogwira ntchito minofu yaumunthu imaphatikizapo ndi mchere wokhazikika wa amino acid ndi nthambi zam'mbali. Choncho, n'zotheka kusunga mphamvu za homeostasis pogwiritsa ntchito OCA. Chakudya cha masewera, ndemanga zomwe zimayankhula za khalidwe labwino, zimachokera ku zidulo zitatu zofunika. Amalola thupi kuti lipeze chakudya. Zinthu izi, zomwe zimakhala ndi shuga, ndiwo magwero aakulu amphamvu ndikuchita kuzungulira kwa Krebs.

Chiwerengero cha amino acid

Malinga ndi chikhalidwe cha metabolism, amino acid akhoza kugawa m'magulu atatu:

• Glucogenic ndi apadera chifukwa amachulukitsa mapiritsi ena ndi zina, zomwe zimapangidwa panthawi ya Krebs. Zinthu zimenezi zimakhala ngati maziko a mapangidwe a mamolekyu a shuga. Choncho, amino acid a mtundu uwu amachititsa kuti athe kupanga mphamvu yaikulu ya magetsi. Ichi ndi khalidwe lofunika kwambiri lomwe OCA ali nalo. Maphunziro a madokotala ndi njira zabwino kwambiri zomwe zimalangizidwa kuti mugwiritse ntchito mankhwalawa. Valine ndi chitsanzo chabwino cha glycogenic amino acid.

• Ketogenic mapuloteni monomers ndi metabolized kupanga mafuta acid. Kuonjezerapo, mu njirayi pali kuwonjezeka kwa acetyl-coenzyme A, yomwe ndi chithunzithunzi cha lipoacid substances. Woimira gululi la amino acid ndi leucine. Zomwe zili zowonjezereka zimachepetsedwa m'magazi a m'magazi pa nthawi ya aerobic ndi anaerobic zozizwitsa. Malinga ndi asayansi, ketogenic amino acid ingapatse thupi mphamvu zambiri kuposa shuga. Matenda awo amayenda mwanjira yina, ndipo ndi iyo, voliyumu ya ATP imasiyanitsa, yomwe imaposa chiwerengerochi muzokwera kwa Krebs. Izi zimatithandiza kuyamikira OCA. Ndemanga za athandizi zimasonyeza kuti ichi ndi gwero la mphamvu zomwe sitingathe kuziphunzitsa.
• Kuphatikizidwa ndi amino zidulo zimatha kusonyeza zomwe zimagwiritsidwa ntchito m'magulu awiri ndipo zimapangitsa kuti magulu awiri a glucogenic ndi ketogenic amve. Chitsanzo cha mankhwala awiriwa ndi isoleucine.

Waukulu mwayi wa mankhwala ndi BCAA

Titha kumvetsetsa kuti timapanga masewera olimbitsa thupi a BCAA, ogula malonda kuti tiwatsimikizire izi, ndizovuta kupanga masewera olimbitsa thupi pazochita masewera olimbitsa thupi ndikupeza zotsatira zabwino popanda kuvulaza thupi.

Ndilimbikira thupi mwathupi thupi limakhala ndi chosowa chachikulu cha BCA amino acid ndipo liri wokonzeka kuchotsa minofu ya minofu, yomwe imatsogolera ku chiwonongeko chake. Ngati mutenga zinthu izi kunja, ndiye kuti chiwonongeko chingapewe.

Kodi ma amino acid amatenga bwanji mapuloteni?

Mitengo yonse ya amino yomwe ilipo m'chilengedwe ingagawidwe kukhala yosasinthika komanso yosasinthika. Ngati mtundu woyamba wa zinthu thupi la munthu likhoza kudzipanga palokha, ndiye kuti mapetowa ayenera kupezeka pamodzi ndi zakudya. Kulephera kwawo kumakhudza kwambiri moyo wathanzi ndipo uli ndi zotsatira zoopsa. Zakudya za masewera, zomwe ziri mu BCAA, umboni wa madokotalawo umatsimikizira izi, amatha kubwezeretsanso malo osungiramo thupi ndikukwaniritsa zofunikira za amino acid: leucine, isoleucine ndi valine. Iwo akugwira ntchito mwakhama pomanga mapuloteni, choncho, pa maselo a maselo, zimathandizira ntchito yachibadwa ya ziwalo zonse ndi machitidwe.

BCAA monga chithunzithunzi cha ma amino acid ena

Ngati mumayang'ana mwakuya njira zomwe zimapezeka mumphindi iliyonse m'thupi la munthu, mukhoza kuona zotsatirazi: amino acid alanine amapangidwa chifukwa cha kayendedwe kamene kamakhala ndi mamolekyu a shuga. Chida chake cha hydrolysis, pyruvate, chimayambira transamination. Monga opereka azitrogeni ndi BCAA. Motero, amino acid yatsopano imapangidwa - alanine, yomwe imatumizidwa ku chiwindi ndipo ikhoza kutembenuzidwira ku shuga, yomwe imagwiritsidwa ntchito ngati mphamvu ya minofu.

Ndi njira yomweyi, glutamine imapangidwa, yomwe imawathandiza kwambiri mu mapuloteni omwe amagwiritsidwa ntchito m'thupi lonse, imayambitsa anabolism, imachepetsa catabolism, imayambitsa machitidwe a chitetezo cha mthupi ndi maselo a m'mimba, ndipo imagwira nawo pagawoti.

BCAA imakhala ngati wopereka chilengedwe cha amine nitrogen. Maguluwa amalowa m'zigawo za amino acid precursors ndi mapangidwe ofunika mapuloteni monomers. Kuwatenga kuchokera kunja, n'zotheka kupulumutsa minofu, yomwe BCA imachotsedwa. Zakudya zamasewera (ndemanga, zithunzi ndi ndondomeko zogwiritsira ntchito magwero a amino acid ndi maunyolo a nthambi zamakina ayenera kuwerengedweratu), mungapeze mu sitolo iliyonse. Mlangizi wamaphunziro amatha kupereka malangizo othandiza kuganizira makhalidwe a chilengedwe. Komabe, muyenera kuyamba kufunsa dokotala wanu za kuvomereza kwa BCAA.

Mbali za kayendedwe kabwino ka leucine

Mu thupi lathu, pali njira imodzi yokondweretsa yotchedwa rapamycin kapena mTOR. Kupyolera mwa izo, kaphatikizidwe ka mapuloteni mu thupi ndi olamulidwa: ali ndi msinkhu wa ATP womwe ukugwira ntchito, mkhalidwe wosiyana, watsekedwa.

Zimadziwika kuti mapangidwe a mapuloteni ndiwo ndondomeko yamphamvu kwambiri. Ndi mTOR yomwe ingathe kugwiritsira ntchito kaphatikizidwe ka mapuloteni ndikusokoneza mitsempha yowonongeka komanso kutsegula magazi, imalimbikitsanso kupezeka kwa leucine. Momwemonso, amino acid ndizofunikira kwambiri kukula kwa minofu, kusewera gawo la batani yoyambira kwa mTOR.

Nchifukwa chiyani BCAA ili wokongola kwambiri kwa atsikana?

Chochititsa chidwi ndi chakuti amino zidulo ndi nthambi zamaketani sizingathandize kuti mapangidwe a minofu apangidwe, komanso kuthandizira kuyeza kulemera kwake. Gwero la OCA - zakudya zamasewero, ndemanga (kwa atsikana) ndizosavuta. Oimira chigawo chokongola cha umunthu akuzindikira kuthetsa vuto la kupitirira muyeso atagwiritsa ntchito mankhwalawa. Kodi chifukwa cha izi ndi chiyani?

Asayansi afotokoza chifukwa cha vutoli ndi kunenepa kwambiri. Lembani hormone yeniyeni - leptin. Chochita chake chimachokera ku lamulo la kuchepetsa thupi, chilakolako komanso chifukwa cha kulemera kwa thupi. Kutsekemera kwa homoniyi kumadalira molingana ndi kuchuluka kwa mafuta m'thupi la munthu. Kulemera kwake kumakhala kosavuta, makamaka leptin imapangidwa. Tikakhala pa chakudya komanso kutaya mafuta, timadzi timene timachepetsa. Thupi limagwiritsidwa ntchito pa zinthu zina za leptin, zomwe zakudya zopatsa thanzi zimatcha malo olamulira. Pofuna kuti asamalire komanso kuikapo mafuta akale, thupi limayambitsa chilakolako chokhwima.

Leucine amatha kuchepetsa leptin komanso kuchepetsa njala. Chotsatira chake, pamakhala kumverera kokwanira pamene mukudya chakudya chochepa. Gwero la leucine likupezeka ndi zakudya zamasewero ndi BCA. Maphunziro a atsikana amalola kuti aganizire za momwe ndalamazi zikugwiritsira ntchito polimbana ndi kuchepa kwa thanzi. Kuonjezera apo, izi zowonjezera zakudya zimathandiza kuti munthu asatayike, komanso kuti apeze minofu yolimba komanso yokongola kwambiri, kuphatikizapo kuphunzira ku masewera olimbitsa thupi.

Kodi chikhalidwe cha masewera a BCA ndi chiyani?

Ochita maseŵera ena, atamva za ubwino wa leucine, amakhulupirira kuti izo zikwanira kuti aziphatikizapo amino acid okha mu zakudya, kunyalanyaza isolekine ndi valine. Izi, ndithudi, zimathandiza kupulumutsa kwambiri, koma izi zimayambitsa kusowa kwa plasma mu zinthu zofunika izi ndipo kumayambitsa kusamvana kwa BMC mu thupi. Choncho, molondola kwambiri kulandiridwa kwa atatu amino acid nthawi imodzi mu zovuta zogwirizana.

Komanso, othamanga amakhudzidwa ndi mafunso otsatirawa: "Kodi nkofunika kutenga BCA pamodzi ndi mapuloteni? Kodi pali phindu lililonse la synergetics? "Mafunso awa ali ndi chifukwa, chifukwa masewera olimbitsa thupi ndi amino acid a BCA sali otsika mtengo.

Asayansi omwe adaphunzira zowonjezera zakudyazi adapeza kuti zakudya zamakono ndi BCA ndizofunika kwambiri. Izi amino acid zimalowa mwamsanga mwazi ndikufika ku ndondomeko yofunikira mu nthawi yochepa. Zochita zawo zamagetsi sizikufanana ndi whey mapuloteni hydrolyzate, ndi apamwamba mu makumi khumi.

Kodi mungatenge bwanji OCA?

Ndikofunika kwambiri kuti muyese mlingo wa kutenga mankhwalawa kuti mukwaniritse zotsatira zabwino. Pogula, funsani mlangizi za momwe angagwiritsire ntchito OCA - zakudya zamasewero. Kufufuza momwe mungagwiritsire ntchito mankhwalawa kumanena kuti munthu amene ali ndi thupi lolemera 70-80 makilogalamu, 5-6 g wa complex BCAA adzakhala okwanira. Ngati kulemera kwa wothamanga ndi 90-100 makilogalamu, ndiye mlingo uyenera kuwonjezeka kufika 6-7 g.

Kodi pali vuto linalake la zakudya zotere?

Monga chakudya china chilichonse, maseŵera olimbitsa thupi ndi amino acid a BCA amachititsa kukayikira ndi nkhawa zina. Musanayese chinthu chatsopano, muyenera kuganizira ngati chingakhudze thupi lanu. Njira zosiyanasiyana zofotokozera ndemanga za BCAA. Kuvulaza kapena kupindula - ndi chiyani chomwe chikupezeka? Komabe, ndi ofunika othamanga othamanga. Zinthu izi zimachokera ku thupi laumunthu ndipo sizingathe kuvulaza. Kuchokera kumalo kungakhale matenda obadwa nawo omwe amalembedwa ndi kukanidwa kwa amino acid, koma milanduyi ndi yosazoloŵeka kotero kuti chizoloŵezicho sichiwazindikira ngati machenjezo okhudzana ndi kugwiritsa ntchito masewera olimbitsa thupi ndi BCA.

Funso lirilonse limafuna njira yabwino komanso yolingalira. Ngati ndinu wogwirira ntchito komanso ulemu wanu ndi dzina lanu zimadalira zotsatira za masewera anu, ndiye kuti kugwiritsa ntchito masewera olimbitsa thupi ndi koyenera komanso koyenera. Kapena mukufuna kupeza zotsatira zochititsa chidwi kwambiri moti mtengo wa OCA sikutchinga. Muzochitika zoterozo, kugwiritsa ntchito zakudya zamakono zamakono ndizomveka. Komabe, ngati mumapita kukachita masewera olimbitsa thupi 2-3 kamodzi pa sabata kuti mutenge chitukuko chachikulu, ndiye kuti chakudya chokwanira chidzakhala chokwanira, popanda zowonjezera zowonjezera zomwe mungathe kuzipeza.