BCAA (BCA) - Ezemidlalo Nutrition: izibuyekezo, izithombe. Indlela?

ezemidlalo ubuchwepheshe ukukhiqizwa kokudla kuye kwafinyelela izinga sokuphelela ukuthi angaletha amadoda umkhiqizo futhi abesifazane kokuba kuphela iqembu izinto esidingeka kuzuzwe nomphumela othile ngaphandle izithasiselo engathandeki. Ngaphezu kwalokho, izinga izingxenye uhlanzekile kuhle ukuthi ngeke ukwazi ukhathazeke yokuthi ukusetshenziswa kwezimali kuzoholela nemiphumela engalindelekile.

Ulindelwe ngaphansi kwalesi isifinyezo ongaqondakali?

Abantu abachitha isikhathi eside in the gym, bayazi ukuthi BCA - ezemidlalo umsoco, ukubuyekezwa zazo ningi of them are omuhle. Kodwa kwabaningi, ke usalokhu uyimfihlakalo, lokho elikumelelayo iwumkhiqizo engaqondakali. Ukuze yokuntuleka semali ulwazi olutholakala ngalolu hlobo Izithako zokudla, abadlali musa ngisho unake kuso. Ngaphezu kwalokho, kukhona evamile yokuthi ngaphandle ekudleni amaprotheni-ocebile kungasizi ngisho BCA. Lezi izibuyekezo akunasisekelo futhi iqembu ubandlululo. Esikhathini chungechunge efanayo izitatimende, ungezwa ukuthi lo mkhiqizo ingozi empilweni, it has a umsuka zamakhemikhali nezinye amaphutha. Ake sizame ukuqonda isihloko "GCA -. Ezemidlalo umsoco" Amazwana ngaleli qembu izithasiselo kuyokunika ukwenza lesifanele ngaphezulu umbono wabo siqu.

BCAA - acid acid is branched chain. Kuleli qembu generalized siqukethe izingxenye ezintathu:

• valine;
• leucine;
• isoleucine.

Kuyini sici zabo?

Umehluko phakathi kwalezi ezintathu acid ezibalulekile acid kusuka kwenye 17 amaprotheni of monomers anjalo esikhathini izici umzimba wabo. Basuke iguqulwe ikakhulu ezicutshini lwamathambo. Esikhathini isibindi, umzimba yabo kancanekancane. Into wukuthi ukuguqula i acid BCA-amino idinga enzyme akhethekile - keto acid dehydrogenase. Ngo lokuhlala eliphezulu yiso kule imisipha yohlaka. Leli qiniso inquma isici BCA umzimba. Ezemidlalo umsoco, umthengi Izibuyekezo kuqinisekiswa ngesisekelo lezi amino acid ifa umphumela kuyadida ku umzimba. Lo mkhiqizo ikuvumela ukuba kuzuzwe imiphumela ephawulekayo yezemidlalo, njengoba uhlobo ekwakheni umphakeli zethu ezingokwenyama imisipha lwamathambo. ama-amino acid kanye branched ohlangothini ngamaketanga futhi zihlanganisa Ukudla ezinye ukulungiswa izifo ezihambisana iziyaluyalu umzimba.

kanjani BCAAs?

Uma emzimbeni womuntu, lezi amino acid baqale umsebenzi asebenzayo, esiqhutshwa ezindaweni ezilandelayo:

• Synthesis we edingekayo amaprotheni izinto.
• Kumiswa ezibalulekile ama-amino acid ezifana glutamine futhi alanine.
• Owenza uhlobo lisebenza "edepho".
• Ukusungula izindlela umzimba amaprotheni zamagama ngu-insulini zamagama isiqondiso.

Ngakho, BCA - ezemidlalo umsoco, okuyinto libuyekeza athi ukubaluleka kwayo okusezingeni eliphezulu ekusebenzeni egcwele umzimba womuntu. ukusebenza kwalo lwaziswa hhayi kuphela abantu ehola yokuphila asebenzayo, kodwa futhi labo babe okhathazekile izinkinga amaprotheni umzimba.

BCAAs - umsizi ekukhiqizeni amandla

Kuyaziwa ukuthi nge umsebenzi asebenzayo ngokomzimba emisipheni womuntu kuyinto namachibi asebenzayo amino acid kanye branched ohlangothini ngamaketanga. Ngakho, kungenzeka ukuba silondoloze amandla homeostasis, ukuthatha BCA. Ezemidlalo umsoco, okuyinto libuyekeza uthi izinga zalo ezinhle, kusekelwe acid amathathu abalulekile. Bavumela umzimba ukuze uthole izinto okunesitashi. Lezi zici induna okuyinto - glucose liwumthombo oyinhloko wamandla nokuziphatha umjikelezo Krebs.

ngezigaba amino acid

Ngu isimiso umzimba acid acid zingahlukaniswa ngezigaba ezintathu eziyinhloko:

• Glucogenic futhi ikakhulukazi ukuthi ukwandisa lokuhlushwa pyruvate nezinye ushintsho, okuyinto kuhlelwe umjikelezo Krebs. Lezi izinto ukukhonza njengesisekelo kumiswa glucose molecule. Ngakho, ama-amino acid yalolu hlobo vumela synthesize main umthombo wamandla. Lena imfanelo ebaluleke kakhulu possessed GCA. Uphenyo odokotela ngendlela akhayo izincomo best ukusetshenziswa kwalo mkhiqizo. Isibonelo esimangalisayo glycogenic amino acid valine.

• Ketogenic monomers kwamaprotheni akheka ukwakha fatty acid. Ngaphezu kwalokho, kule nqubo kukhona nokwanda kokungabi lokuhlushwa acetyl-coenzyme A, okuyinto eyandulela lipoatsidnyh izinto. Olubonisa leli qembu yilona leucine acid acid. Okuqukethwe kwalo is kakhulu ziyancipha plasma ngesikhathi ukuzivocavoca kanye anaerobic. Ngokusho ososayensi, acid ketogenic acid bayakwazi ukunikeza umzimba wakho inani elikhulu kakhulu energy kuka-glucose. umzimba wabo uya ngendlela ehlukile futhi nalo inani ATP ezikhishwe, edlulele sibalo at Krebs umjikelezo. Lokhu kwenza kube nokwenzeka ukuba sazise BCA. Izibuyekezo abasubathi bathi umthombo esingenakuqhathaniswa energy ngesikhathi soqeqesho.
• Sebebonke amino acid bayakwazi ukubonisa izakhiwo lamacembu lamabili abuye ukwandisa umphumela kokubili izinto glucogenic futhi ketogenic. Isibonelo into ezimbili ezifana kuyinto isoleucine.

Inzuzo enkulu imikhiqizo BCAA

Bengekho lichaza ekwakheni, kumele kuphetfwe ukuthi ezemidlalo umsoco BCAA sika, ukubuyekezwa abathengi ngalolo isiqinisekiso umkhiqizo ehlanganyele ukuqeqeshwa ngempumelelo ku ejimini futhi sifinyelele imiphumela emihle kakhulu ngaphandle ukulimala emzimbeni.

Nge okukhulu ngokomzimba ukucindezeleka komzimba ihlangabezana isidingo anda acid GCA-acid futhi silungele ukuhoxisa nabo kusukela izicubu imisipha, eziyoholela ekubhujisweni kwaso. Uma uthatha lezi izinto kusukela ngaphandle, inqubo nokucekelwa kungagwenywa.

Njengoba kuhileleke nezinye izinkinga lezi amino acid amaprotheni zamagama?

Zonke amino acid akhona emvelweni, zingahlukaniswa zibe ezibalulekile futhi engabalulekile. Uma uhlobo lokuqala izinto umzimba womuntu uyakwazi synthesize bebodwa, lona wamuva kufanele nihlangene ukudla. Ukuntula kwabo nomthelela ongemuhle empilweni jikelele futhi igcwele nemiphumela emibi ngendlela efanayo. Ezemidlalo umsoco, oqukethe ingxenye BCAA, odokotela Izibuyekezo uqinisekise lesi, unamandla okunipha i izinqolobane yangaphakathi futhi bahlangabezane nezidingo ezibalulekile amino acid: leucine, isoleucine futhi valine. Basuke bahileleke inqubo amaprotheni ekwakheni, okusho ukuthi ezingeni yamangqamuzana, silondoloze umsebenzi ejwayelekile zonke izinhlaka futhi izinhlelo.

BCAAs njengoba kuyisandulela nezinye amino acid

Uma sibheka shí izindlela ukuthi kwenzeke njalo ngeminithi emzimbeni womuntu, singabona okulandelayo: kwakheka alanine acid acid is umjikelezo esekelwe molecule glucose. Umkhiqizo hydrolysis yayo - pyruvate - asitholayo transamination. Ngo ncamashi BCAA bakhonze njengamaphayona donor nitrogen. Ngakho, i-amino acid entsha - alanine, okuyinto siqondiswe sesibindi kungacinywa lapho glucose esetshenziswa njengoba umthombo energy sokuba imisipha.

kwakhiwa indlela okunjalo by glutamine, edlala indima ebalulekile amaprotheni zamagama wonke umzimba, kulawula anabolism, kubambezela catabolism, kuvusa amasosha omzimba futhi amaseli emathunjini, ehilelekile synthesis nucleotide.

BCAA ukukhonza njengoba jikelele donor acid nitrogen. La maqembu neku nobe afakwe kulamakhono kokumethemba acid acid we athomu amaprotheni monomers. Ukuthatha kubo kusukela ngaphandle, kungenzeka ukulondoloza imisipha, lapho ngokuvamile ziyasuswa BCA. Ezemidlalo Nutrition (izibuyekezo, izithombe kanye nezincomo for ukusetshenziswa le mithombo amino acid kanye branched uchungechunge kudingeka uhlole kusengaphambili) ungathola ngamunye ukugcina iphrofayli. Nomfundisi ofundisa abanolwazi uyakwazi sinikeze iseluleko esihle, ikhumbula izici umzimba. Nokho, kufanele kuqala bonana nodokotela wakho mayelana nekwemukeleka ukusetshenziswa BCAAs esimweni sakho.

Izici lo mshini wezenzo ka leucine

Emzimbeni wethu, kukhona omunye indlela ezithakazelisayo, ngokuthi izisulu rapamycin noma mTOR. Lulawulwa amaprotheni zamagama emzimbeni: izinga eliphezulu ATP iyasebenza, isimo kwenzeka okuphambene lapho iyivimbela.

kakhulu inqubo amandla khudlwana - Kuyaziwa ukuthi ukwakheka amaprotheni ezaziwayo. Kungaba alawule mTOR futhi kuvimbela amaprotheni synthesis hypertrophy kwemisipha sokuwohloka, futhi kunomthelela ukutholakala leucine. Ngebanga lalokho, lokhu acid acid kuyisihluthulelo kwemisipha ukukhula, edlala indima isiqalo-inkinobho mTOR uhlelo.

Kungani BCAAs zinhle kangaka amantombazane?

Kuvele Eqinisweni ezithakazelisayo wukuthi ama-amino acid kanye chain branched akuzona kuphela luyakwazi kumiswa kwemisipha izicubu, kodwa futhi kukusiza kujwayeleke isisindo. BCA Umthombo - ezemidlalo umsoco, ukubuyekezwa (eyamantombazane) kumane ezikhexisayo. Abamele ingxenye enhle lesintu ukugubha nokuqedwa ngokweqile izinkinga isisindo emva usebenzisa lo muthi. Iyini imbangela yale umphumela?

Ososayensi bebelokhu elicwengwé isizathu izinkinga ukhuluphele. Blame i-hormone athile - leptin. isenzo sayo sisekelwe ukulawulwa umzimba, isifiso futhi ngenxa yalokho isisindo somzimba. I uketshezi of le hormone encike ngqo kwi inani amafutha emzimbeni womuntu. Ayanda isisindo, i-leptin ngaphezulu ikhiqizwa. Lapho sihlezi ukudla futhi ulahlekelwe ezitolo amafutha, lokuhlushwa le hormone sinciphile. Umzimba Ufika esetshenziswa okuqukethwe eqondile leptin, okuthiwa isilawuli iphuzu izazi zokudla. Ukuze wenze i-emakamu akhe bese buthelela ezitolo amafutha ubudala, umzimba uqala kuvusa esesuthi.

Leucine uyakwazi ukulinganisela lokuhlushwa i-leptin nendlala ngokulinganisela. Imiphumela iba yinhlanganisela yokukhandleka umuzwa ukugcwala e ukusetshenziswa okuncane. Leucine ungumthombo ezingabizi ezemidlalo umsoco nge GCA. Izibuyekezo amantombazane ukuvumela ukuba bafinyelele iziphetho mayelana ukuphumelela kwalezi amathuluzi ekulweni ukhuluphele. Ngaphezu kwalokho, lezi supplements abakwazi kuphela ulahlekelwe isisindo, kodwa futhi ukuthola imisipha some futhi zingabonisi ngalé enhle, kuhambisana ukuzivoxavoxa ejimini.

Yini ekhethekile ngale ezemidlalo supplements ne BCA?

Abanye abasubathi, wezwa ngezinzuzo leucine, bakholelwa ukuthi kuyoba okwanele ukukufaka ekudleni kuphela le acid acid, angayinaki isoleucine futhi valine. Yiqiniso, kuyasiza kakhulu ukulondoloza imali, kodwa lokhu kuholela ukuntula plasma yalezi izinto ezibalulekile kanye GCA kuhilela Ukungadli emzimbeni. Ngakho-ke, othembekile ngaphezulu uzothola zonke acid amathathu acid ngesikhathi esifanayo njengengxenye izimali olinganiselayo.

Abasubathi futhi ukhathazekile imibuzo elandelayo: "Ingabe kufanele athathe GCA kanye amaprotheni? Ingabe ikhona sizuze kulombhalo Synergy? "Le mibuzo wafaneleka njengommemezeli ezemidlalo umsoco ne BCA amino acid bayabiza.

Ososayensi abaye bahlola yokudla okunempilo idatha izakhamzimba, baphetha ngokuthi ezemidlalo umsoco ne BCA kuyinto kunenzuzo enkulu ngempela. Lezi ama-amino acid ngokushesha ukungena egazini ukufinyelela emakamu oyifunayo ngesikhathi esifushane. umphumela yabo umzimba ngeke kuqhathaniswe nge hydrolyzate whey amaprotheni, kuba eliphakeme ngokuphindwe izikhathi eziyishumi.

Indlela ukuthatha GCA?

Kubalulekile ukugcina umthamo zinsiza idatha ukuze kuzuzwe umphumela omuhle. Lapho uthenga contact ngumxhumanisi nge umbuzo kanjani ukusebenzisa BCA - ezemidlalo umsoco. Impendulo njengoba ukuthatha ithuluzi ukusho ukuthi abantu nge isisindo emzimbeni 70-80 kg kwanele ukuthatha 6.5 g BCAA eziyinkimbinkimbi. Uma isisindo umsubathi 90-100 kg, umthamo kufanele senyukela 6-7 g

Ingabe ikhona ingozi kulokho ezemidlalo umsoco?

Njenganoma yimuphi omunye ibhekwa, ezemidlalo umsoco amino acid BCA ukukhulisa ingihlupha kanye nokwesaba. Ngaphambi kokuzama into entsha, kufanele ucabangele ukuthi kuyothonya omubi nemizimba yethu. Ezahlukene elichaza BCAA ukubuyekezwa. Ingozi noma inzuzo - esikhona? Nokho, kumelwe aqinisekise abasubathi. Lezi izinto zimila umzimba womuntu abakwazi umonakalo. Ukukhethwa kungenzeka izifo ezinzima eyifa abahlangene ukwenqaba amino acid, kodwa lezi zimo ezingajwayelekile ukuze umkhuba wazo waqonda njengoba kuyisixwayiso esingathí sina ukuba ukusetshenziswa ezemidlalo umsoco ne BCA.

Umbuzo ngamunye kudinga indlela enengqondo futhi esisangulukisayo. Uma nomsubathi, wayohlala futhi ukusebenza kwakho yabasubathi incike nodumo ezinhle igama, bese usebenzisa amandla ezemidlalo buyafaneleka futhi kudingekile. Kuphakathi ufuna ukufeza imiphumela njengoba umxhwele njengoba inani le GCA akuyona kwezihibe. Ngaphansi kwezimo ezinjalo, ukusetshenziswa ezemidlalo ezibizayo umsoco ulungisiswa. Nokho, uma ukuya ejimini izikhathi 2-3 ngesonto ukuze ukuthuthukiswa ezivamile, ukudla ukudla okunomsoco ngokugcwele kuyoba okwanele, ungenza ngaphandle izithasiselo ekhethekile.