Zitatu Zomwe Zimalimbikitsa MPS
Zakudya zamapuloteni zimadziwika kuti ndi zofunika kwambiri kuti kukula kwa minofu ndi chitukuko pakati pa anthu akuluakulu ndi othamanga. Chomwe chimapangitsa kuti mapuloteni azikhala othandiza kwambiri mthupi la mapuloteni (MPS) ndi kukhalapo kwa amino acid. Zomera ndi zinyama zodyera zimakhala ndi mapuloteni koma zimasiyana mofanana ndi kuchuluka kwa mavitamini a amino acid.
Mapuloteni ndi Amino Acids
Amino acid ndizowonjezera mapuloteni ndikuthandizira kudziwa mapuloteni. Pali 20 amino acid zonse zomwe zili ndi 9 amino acid (EAAs) ndi 11 omwe si ofunikira amino acid (NEAAs). Thupi limafuna onse 20 koma EAAs silingathe kupangidwa ndi thupi ndipo ayenera kubwera kuchokera ku chakudya chomwe timadya.
Zofunikira zamamino zimapezeka kuchokera ku zakudya zathu monga methionine, valine, leucine, iso-leucine, threonine, lysine, tryptophan, ndi phenylalanine. Histidine ikuphatikizidwa ngati chinthu china chofunika kwambiri cha amino acid chofunika kuti mwana ayambe kukula.
Zotsatirazi zikufotokozera ntchito ya chinthu chilichonse chofunika kwambiri cha amino acid:
- Methionine - imathandizira kupanga mafupa a khungu, kupanga mapangidwe, ndi kukula kwa minofu.
- Valine - amalepheretsa kusokonezeka kwa minofu pa nthawi yochita masewera olimbitsa thupi, kumathandiza thupi tsiku ndi tsiku kugwira ntchito, minofu ya minofu ndi kukula, kumathandiza dongosolo la mitsempha kuphatikizapo kumvetsetsa ndikugwira ntchito yowonjezera nayitrogeni. Chigawo china cha gulu la amino acid (BCAA) yomangidwa ndi nthambi.
- Leucine - imayambitsa kukula kwa minofu ndi mphamvu, ndipo imayambitsa shuga a magazi musanayambe kuchita masewera olimbitsa thupi. Kutchedwa 'main' nthambi ya amino acid (BCAA) yomwe imayambitsa minofu ya mapuloteni.
- Iso-leucine - mawonekedwe a leucine kumathandiza kupanga mphamvu ndikuwonjezera kukula kwa nayitrogeni m'maselo a minofu. Chigawo china cha gulu la amino acid (BCAA) yomangidwa ndi nthambi.
- Threonine - amathandiza kukhala ndi moyo wathanzi, chiwindi, chitetezo chokwanira, ndi dongosolo loyamba la mitsempha.
- Lysine - amakhala ndi magulu abwino a carnitine omwe amathandiza kuchepetsa mafuta m'thupi.
- Tryptophan - amagwira ntchito monga neurotransmitter, amayang'anira mahomoni ena, ndipo amalimbikitsa dongosolo la mantha ndi ubongo wa ubongo . Amadziwika kuti kuchepetsa amino acid.
- Phenylalanine - amasintha n'kukhala tyrosine atangomaliza kudya ndi kumathandiza ndi ubongo wa ubongo ndi kupanga hormone ya chithokomiro.
- Histidine - imathandiza pa chitukuko ndi kukonzanso minofu yathanzi komanso dongosolo la manjenje. Chofunika kwa ana ndi chitukuko cha msinkhu.
Mapuloteni ochokera ku zinyama zambiri zodyera ali ndi zinthu zonse zamtengo wapatali za amino acid (EAAs). Izi zimatchedwanso kuti mapuloteni athunthu. Zakudya zochokera kuzipangizo za zomera nthawi zambiri zimasowa imodzi kapena zambiri zofunika amino acid kupanga puloteni yosakwanira. Mapuloteni a zomera amasonyeza kuti ali ndi malire a amino acids kuphatikizapo lysine, methionine, ndi tryptophan zomwe zimalepheretsa ntchito ya mapuloteni m'thupi. Malingana ndi kafukufuku, mapuloteni ovomerezeka ndi nyama ndi omwe ali ndi mkaka ali ndi EAAs ochulukirapo puloteni komanso kukula kwa minofu pambuyo pake.
Mtengo wamapuloteni umayesedwa pogwiritsa ntchito njira zingapo kuphatikizapo:
- Zotsatira za mankhwala - amatanthauza amino acid mbiri ya mapuloteni ndipo amino acid iliyonse imayikidwa ndi kuchuluka kwa momwe zilili mu puloteni
- Mapuloteni Oyenerera Kuchita - Phindu la kulemera kwa chiyeso chomwe chimagawidwa ndi chakudya cha mapuloteni pa nthawi yoyesera
- Kufunika kwachilengedwe - miyeso ya mapuloteni m'magazi ndipo thupi lingagwiritse ntchito kukula kwa minofu, ndi zina zotero.
- Mapuloteni Digestibility-Corrected Amino Acid Score (PDCAAS) - amaona kuti njira yabwino kwambiri yoyeretsera mapuloteni; amayesa zofunikira za amino acid ndi kuthekera kwathu kuzimba
- Njira yowonjezereka ya amino acid (IAAO) - njira yatsopano yopambana yogwiritsira ntchito mavitamini a amino acids kuchokera ku mapuloteni a zakudya komanso mapuloteni onse
Zonsezi, khalidwe la mapuloteni limatanthawuza momwe kulili kolimbikitsira minofu ya mapuloteni (MPS) ndi kulimbikitsa kukula kwa minofu. Izi ndizokhudzidwa ndi anthu ambiri okhudzidwa, ochita masewera, ndi anthu omwe ali ndi maganizo okhutira thupi omwe amafuna zabwino kuchokera ku mapuloteni awo . Zikuwoneka kuti mbiri ya amino acid imagwira ntchito yaikulu pakudya mapuloteni abwino. Kafukufuku akuwonetsanso kuti pali zinthu zitatu zofunika zamagazi zomwe zimayang'aniridwa ndi malamulo.
Mitengo Yabwino Yambiri ya Amino Yopangira Minofu
Amino zidulo zimapangitsa kuti mapuloteni akonze ndi kumanganso minofu yambiri yomwe imagwiritsidwa ntchito. Ngakhale kuti ma amino acid (EAAs) ofunikira onse ndi ofunikira, izi zitatu zikuwonetsedwera kuti zikhale zofunika kwambiri. Ma EAAs leucine, isoleucine, ndi valine amadziwika bwino kuti azitsatira mapuloteni a metabolism, neural function, ndi magazi a shuga ndi malamulo a insulini.
Leucine, isoleucine, ndi valine imakhalanso ndi amino acid (BCAAs) omwe amasonyeza kuti ndizofunikira kwambiri pa mapuloteni a mapuloteni (MPS). Mwachiwonekere, BCAA imalowa mwazi mofulumira pamene imatengedwa pamlomo ndi kupereka minofu ya minofu yomwe imakhala ndi mitsempha yambiri ya amino acid pofuna kukonza minofu ndi kukula. Ichi ndi chifukwa chake akuluakulu akuluakulu ndi othamanga amasankhidwa kuti aziwonjezera ndi BCAAs.
Ngakhale kuti atatu amtengo wapatali amino acid azindikiritsidwa, zikuwoneka kuti leucine ndi yabwino kuposa kukula kwa minofu ndi mphamvu . Kafukufuku amasonyeza kuti kudya chakudya cha leucine chokha pakati pa chakudya chimaphatikizapo mapuloteni ndi mphamvu zowonjezera mphamvu za minofu yathu. Maphunziro angapo okhudzana ndi masewera olimbitsa thupi amalimbikitsa othamanga kudya chakudya chokwanira cha lekine kuchokera ku mapuloteni apamwamba pa zakudya zawo zonse.
Magazini ya International Society Sports Nutrition yatipatsa mfundo zazikuluzikulu pa zofunika zamamino acid (EAAs) ndi khalidwe la mapuloteni:
- Mapuloteni omwe ali ndi mapangidwe apamwamba a amino acid amaonedwa kuti ndi apamwamba kwambiri.
- Thupi limagwiritsa ntchito 20 amino acid kuti apange mapuloteni, koma asanu ndi anayi amino acid amafunika ndi chakudya chomwe timadya kuti tikwaniritse zosowa zathu za tsiku ndi tsiku.
- Zofunikira zamamino acid (EEA) zimasonyeza kuti zimayambitsa kuchulukanso kwa mapuloteni omwe amatha kuchokera 6 mpaka 15 magalamu.
- Mankhwala a leucine a magalamu 1 mpaka 3 pa chakudya chilichonse amawoneka kuti ndi ofunikira kuti thupi likhale lofewa.
- Nthambi zimakhala ndi amino acid (BCAAs) isoleucine, leucine, ndi valine zikuwoneka kuti zimagwira ntchito zokha kapena zothandizira kuti pakhale mapuloteni omwe amathandiza kuti minofu ikule bwino.
- Ngakhale kuti mankhwala ambiri a leucine okha amasonyezedwa kuti athandize kukula kwa minofu, zimasonyeza kuti kudyetsa bwino zakudya zonse za amino acid (EEAs) kumalimbikitsa kuwonjezeka kwakukulu.
- Kugwiritsa ntchito mapuloteni apamwamba pa nthawi yoyenera ndi mavitamini oyenera a leucine / BCAAs adzalimbikitsa kwambiri kuwonjezeka kwa minofu ya mapuloteni (MPS).
Mapuloteni omwe amapezeka poyerekeza
Mapuloteni abwino kwambiri ndi omwe angathe kuwononga mapuloteni moyenera ndikuthandizira kukula kwa minofu pamodzi ndi kutayika kwa mafuta kwa nthawi yaitali . Kuonjezerapo komanso malinga ndi kafukufuku, kuthekera kwa mapuloteni kumathandiza kuti chitetezo cha mthupi chiteteze komanso kulimbikitsanso malo oteteza antioxidant. Chowoneka kuti chikukwaniritsa cholinga ichi ndi zinthu zofunika kwambiri mu mapuloteni osankhidwa ndi leucine wokhutira ndi mlingo wa mapuloteni akhoza kudetsedwa. Kumvetsetsa momwe mapuloteni otsatirawa amasiyana moyenera ndi ogwira mtima adzakuthandizani kusankha mapuloteni abwino kwa inu:
Mapuloteni a mandimu akhala akufufuzidwa kwambiri ndipo amasonyezedwa kuti akuthandizani kwambiri kupuma kwa msana. Zimakhalanso njira zabwino zowonjezeretsa malo ogulitsa glycogen ndikupanga mapuloteni oyenerera kuti apangitse mapuloteni mapuloteni (MPS). Mapuloteni amchere amasonyezanso kuti amachulukitsa mafupa ndi mphamvu za neuromuscular. Iwo ali ndi kuchulukitsitsa kwa leukine komwe kuli ndi mapiritsi apamwamba pa Protein Digestibility-Corrected Amino Acid (PDCAAS). Mapuloteni a mandimu aphwanyidwa m'magulu awiri:
- Casein - kwambiri leucine wokhutira, madzi osungunuka koma gels m'matumbo kuchepetsa kuchepetsa digestion. Kuwonjezeka pang'ono pa amino acid ndondomeko koma kumakwera kwa nthawi yaitali. Casein akuwonetsedwa kuti athandize minofu mapuloteni kaphatikizidwe ndi kukula.
- Whey - kwambiri leukine wokhutira, madzi sungunuka, amasakaniza mosavuta ndi mofulumira digested. Kafufuzidwe kafukufuku amachititsa kuti mapuloteni a whey apangidwe mwamsanga.
Mapuloteni a mazira amaonedwa kuti ndi mapuloteni abwino omwe ali ndi amino acid mbiri yomwe yagwiritsidwa ntchito ngati yowonjezereka ndi mapuloteni ena. Mazira ndi mapuloteni apamwamba kwambiri omwe amakhala ndi leucine. Zimakhala zosavuta kudya, zakudya zopangira mapuloteni okondedwa, ndipo zimapangitsa kuti mapuloteni apitirire kwambiri mu minofu komanso m'magazi. Mapuloteni a mazira ndi okwera mtengo komanso amawonedwa ngati chakudya chothandiza anthu omwe ali ndi thanzi labwino. Malingana ndi kafukufuku, zakudya zamagulu zimakhala ndi mavitamini okhudzana ndi thanzi labwino kuposa zomwe zimaperekedwa kudzera mu zakudya zoyenera.
Mapuloteni amtundu amadziwika bwino kuti ndi olemera kwambiri a amino acid (EAAs). Ng'ombe ili ndi malire a EAAs ndipo amawonedwa kuti ali ndi mtengo wapatali. Mapuloteni a nyama ali ndi leucine yambiri ndi 30g ya mapuloteni a ng'ombe amasonyezedwa kuti athandize mitsempha ya mapuloteni (MPS) pakati pa achinyamata ndi achikulire. Mapuloteni a nyama amakhalanso ndi mavitamini abwino komanso amchere monga chitsulo, B12, ndi folic acid . Kafukufuku wamakono amasonyeza mapuloteni a nyama amathandiza kuchepetsa minofu ndi kuchepa kwa mafuta. Mapuloteni a nyama amakhalanso ndi phokoso la molekyu lotchedwa carnitine lomwe linasonyeza kuti zimathandiza kuchepetsa minofu yowonongeka chifukwa cha masewera olimbitsa thupi .
Mapuloteni amaphatikizana amakhala mawonekedwe a ufa omwe akuphatikiza whey ndi casein mapuloteni. Zina zimaphatikizaponso amino acid (BCAAs), glutamine, ndi zina zina zowonjezera. Kafukufuku akusonyeza kuphatikizapo mapuloteni angapereke zina zothandiza kwa othamanga. Kuphunzira kukakamizidwa kumapangitsa anthu omwe akudya magudumu ndi ma casin kuti akhale ndi kuwonjezeka kwakukulu kwa minofu pa masabata khumi. Maphunziro ofanana omwe akhalapo kwa masabata khumi ndi awiri adasonyezeratu kupindula kwa mphamvu ndi thupi. Mapuloteni amawonetsanso kuti amakhala ndi zotsatira zabwino komanso zowonjezera pa umoyo wa amino acid. Zikuwoneka kuti mapuloteni amaphatikizana angakhale othandizira othandizira kuti pakhale zakudya zowonjezera zamatenda zomwe zimadya kuti minofu ikule .
Zotsatirazi ndi chidule cha mfundo zofunikira zokhudzana ndi umboni pa mapuloteni:
- Mitundu yambiri ya mapuloteni imapezeka kwa othamanga, ndipo aliyense amakhala ndi ubwino ndi zowonongeka.
- Mapuloteni amayang'aniridwa pogwiritsa ntchito amino acid, makamaka m'magulu ofunika kwambiri a amino acid (EAAs). Mavitamini ena ndi mankhwala amathandizanso kuti mapuloteni akhale abwino.
- Kafukufuku wamakono amasonyeza kuti mankhwala a leucine ndi mlingo wa digestion ndi ofunika kwa maseŵera a maseŵera, kukula kwa minofu ndi kuchira.
- Mapuloteni amaoneka ngati amapatsa zakudya zopatsa thanzi monga leucine, EAAs, bioactive peptides, ndi antioxidants. Kafufuzidwe kafukufuku amafunikanso kuti apeze momwe angapangidwire kuti apange maulendo apamwamba a MPS kupuma ndikutsatira maphunziro.
Mawu Ochokera
Kugwiritsira ntchito mapuloteni abwino ndikofunika kumanga thupi ndi kutaya mafuta. Zikuwoneka kuti palibe mapuloteni onse omwe ali ofanana, ndipo chidwi chofunika kwambiri pa maonekedwe a amino acid (EAAs) akulimbikitsidwa kuti atsimikizire kuti umakhala wabwino ndi wotheka. Mapuloteni a amino acid (BCAAs), makamaka kulemera kwa leucine m'kati mwa mapuloteni athu akuwonetsedwa kuti ndi omwe amachititsa kuti minofu ikule, mphamvu, ndi kuchira. Uthenga wabwino uli ndi mitundu yambiri ya mapuloteni omwe angapangitse kukhala ndi moyo wokhutira kapena wokonda mpikisano.
> Zotsatira:
Jäger R, et al., Mapuloteni ndi zochita masewera olimbitsa thupi, malo okhala, Journal of International Society of Sports Nutrition , 2017
> Pasiakos SM, et al., Leucine-yopindulitsa zofunika amino acid supplementation panthawi yochita masewera olimbitsa thupi mofulumira kumapangitsa kuti thupi likhale lopweteka mthupi, American Journal of Clinical Nutrition , 2011
> Churchward-Venne TA, et al., Nthenda zoyenera kudya zakudya zamtundu wa mapuloteni ndi zotsutsa: njira zowonjezera anabolism, Journal of Nutrition ndi Metabolism , 2012