Amafufuza Bwino BCAA za 'Kudula Zakudya'

BCAAs Sungani Minofu Pamene Mukuperekera Zikalori

Makhalidwe a amino acid (BCAAs) ndi amodzi mwa machitidwe opambana kwambiri omwe amafufuzidwa ndi mphamvu zomwe zimapangitsa kuti minofu ipeze. BCAAs zasonyezedwa kuti zithandizire kuwonongeka kwa minofu zolimbitsa thupi ndipo zimalimbikitsa minofu mapuloteni kaphatikizidwe (minofu kukula). Amagwirizananso kusunga misala panthawi ya "zakudya zowonongeka" zomwe zimaletsa zakudya zamagazi komanso zakudya m'thupi. Achikulire okhudzidwa kwa othamanga amakhala ndi zolinga zolimbitsa thupi zomwe zimaphatikizapo kupeza minofu pamene mutaya mafuta. Izi zimaphatikizapo kuphatikiza zakudya zopatsa mphamvu komanso kuchita masewera olimbitsa thupi mwatsoka "kuika chiopsezo cha minofu yowonda, yomwe ingachepetse ntchito." Apa ndi pamene BCAAs ingathandize kwambiri ndipo tidzaona mmene zimapindulira thupi panthawi ya caloriki Kuletsedwa mogwirizana ndi kupirira kovuta.

Kodi BCAAs ndi chiyani?

Makhalidwe a amino acid (BCAAs) ali a gulu lofunikira lokhala ndi leucine, isoleucine, ndi valine. Chofunikira chimatanthauza kuti thupi silitulutsa amino acid ndipo ayenera kudyetsedwa kudzera mu zakudya zathu za tsiku ndi tsiku. Izi zimachitika mosavuta kudya nyama zowonda kapena kumwa mapuloteni a whey omwe ali ndi 25% BCAAs. Ambiri a nthambi zamakina amino acids amapezeka mu mitsempha yathu ndipo maphunziro asonyeza leucine yomwe imayambitsa minofu ya mapuloteni (kukula kwa minofu). Ndizosadabwitsa kuti BCAAs ndi "njira zomwe zimagwiritsidwa ntchito kwambiri pakati pa anthu osamalira thupi ."

BCAAs ndi Kuchita Zochita

Kuwonongeka kwa minofu (EIMD) kumachitika panthawi yopuma mwakhama ndipo tikuthetsa minofu yathu yowonda. Tsiku lotsatira, zotsatira zoyipa za EIMD zimamveketsa kupyolera mowonjezereka kwa minofu, kuchepa kwa kayendetsedwe kake ndikugwira ntchito pamodzi ndi kutupa. Mapulogalamu a amino acid (BCAAs) atengedwa kale ndi pambuyo pake ntchito zasonyeza kuti "zimapangitsa kuti thupi likhale ndi mapuloteni omwe amachititsa kuti azigwiritsa ntchito minofu yowonongeka." minofu kutetezedwa ndi BCAA supplementation . Magazini ya International Society of Sports Nutrition inanena kuti BCAAs isanatengedwe kale komanso pambuyo poti mankhwalawa amatha kuchepetsa kupweteka kwa minofu ndi kupweteka kwa minofu. Kafukufuku wina wa bungwe la National Strength and Conditioning Association anasonyeza kuti whey mapuloteni omwe ali ndi 25% a BCAA adalimbikitsa kwambiri kupindula kwa minofu pa nthawi ya sabata khumi.

BCAAs ndi Caloric Kuletsa

Kudula kapena "kudula zakudya" ndi otchuka pakati pa othamanga koma akuluakulu okhwima akuyesera kuchepetsa thupi akugwiritsanso ntchito njirayi. Kudyetsa kudya kumatanthawuza kuchepetsa makilogalamu ndi mavitamini pofuna kuchepetsa masitolo a m'magazi ndi kulimbitsa thupi kuti liwotche mafuta chifukwa cha mafuta. Cholinga cha njirayi ndi kulimbikitsa kutayika kwa mafuta koma vuto ndi caloric limction ndi kuopsa kwambiri minofu imfa. Kuletsa kuchepetsa zakudya ndi zakudya zofunikira kumathandizanso kuchepetsa maseŵera a maseŵera, kuwonjezeka kwa matenda ndi kuvulala. Zakudya zochepa zokwanira zapuloteni sizichita bwino thupi komanso zimalimbikitsa kupwetekedwa kwa minofu osati kukula. Pali kuchuluka kwa kafukufuku omwe amasonyeza kuti "kusunga minofu kumafuna kuwonjezera kuchuluka kwa mapuloteni apamwamba kwambiri ." Ochita masewera ambiri ndi okhudzidwa kwambiri akudya mapuloteni ndi nthambi za amino acid (BCAAs) kuti athandize kukula kwa minofu ndi kuthandizira kuchita masewera olimbitsa thupi. . Zolemba za International Society of Sports Nutrition zokhudzana ndi zochitika zachipatala zinawonetsa BCAA zowonjezerapo pansi pa caloric zoletsedwa ndipo maphunziro ovuta kutsutsa anakhalabe ochepa thupi ndi kupumula bwino pogwiritsa ntchito chisanadze ndi kumaliza ntchito. Funso lina lofufuzira linapangitsa kuti zakudya zochepa zowonjezera zowonjezera zakudya zowonongeka zingathandizenso kupanga masewera olimbitsa thupi.

_Zotsatira

_{Journal of Masewera Mankhwala ndi Kugonana, Kuphatikizidwa kwa amino acid supplementation kumachepetsa kuchepa kwa mphamvu yopanga mphamvu potsatira maphunziro amphamvu, Gee TI et al., 1/20/16}

_{Journal of International Society of Masewera Zakudya, Mu gulu lopanda maso, lofanana ndi gulu: branched-chain amino acid supplementation ndi kuphunzitsa kukana kumakhala ndi thupi lopweteka panthawi ya zakudya zopatsa thanzi, Wesley David Dudgeon et al., 1/5/16}

_{Journal of International Society of Masewera Zakudya, Kuwonongeka kwa minofu kumapangitsa kuchepa kwa amuna ophunzitsidwa ndi kukakamizidwa ndi amino acids: maphunziro osamalidwa bwino, omwe ali awiri, omwe amachititsa kuti apangidwe ndi a placebo, Glyn Howatson et al., 5/8/12}

_{Association of Strength and Conditioning Association, Zotsatira za mapuloteni ndi amino acid supplementation pa machitidwe ndi maphunziro omwe amaphunzitsidwa pakapita masabata khumi a maphunziro okaniza, Kernyick CM et al., 8/06}