BCAAs Chengetedza Mishonga Paunoderedza Maoriro
Nheyo-chain chain amino acids (BCAAs) ndeimwe yepamusoro zvakanyanya kutsvakurudzwa uye yakakurumbira simba yekudzidzira kusimbisa hutachiona hunoona. BCAAs dzakaratidzwa kubatsira rubatsiro-runokonzerwa nemisungo inokuvadza uye inokurudzira musero proteinini synthesis (musimba kukura). Iyo inobatanidzwawo kuchengetedza kuonda kwemaonda panguva ye "kudya kwezvokudya" iyo inogadzirisa makiroori nemahydrohydrates panguva yakawanda yekudzidzira muviri. Vanhu vakuru vanoshingaira kune vatambi vanowanzova nezvinangwa zvekuita zvakanaka izvo zvinosanganisira kuwana musisi panguva yekurasikirwa mafuta. Izvi zvinoda kusanganiswa kwekuchera makoriyumu uye kurovedza muviri zvinosuruvarisa "kuisa dambudziko rekuora maronda, izvo zvinogona kuderedza kushanda." Apa ndipo apo BCAA inogona kubatsira zvikuru uye tichatarisa kuti vanobatsirwa sei mumuviri munguva ye caloric chigadziriswa pamwe chete nekumanikidzira kudzivisa kudzidziswa.
Ndezvipi BCAA?
Mazai-ketani amino acids (BCAAs) ndeyeboka rinokosha rine leucine, isoleucine, uye valine. Chinhu chinokosha chinoreva kuti muviri haubvumiri amino acid uye inofanira kupedzwa kuburikidza nekudya kwedu kwezuva nezuva. Izvi zviri nyore kupedza kudya nyama dzakashata kana kunwa whey protein ine 25% BCAAs. Chimwe chikamu chebhanki-chain chain amino acids inowanikwa mumatumbu edu uye zvidzidzo zvakaratidza leucine inokonzera musimba protein synthesis (muscle kukura). Hazvishamisi kuti BCAAs "ndiyo inoshandiswa zvakanyanya kudyidzana pakati pevanhu vemuviri venyama ."
BCAAs uye Kuyevedza
Kuora mwoyo-kunokonzerwa nemasumbu kunokonzerwa (EIMD) kunoitika munguva yekushanda zvakaoma uye isu tiri kunyanya kuputsa maziso edu akaonda. Zuva rakatevera, migumisiro yeEIMD inonzwika kuburikidza nokuwedzera musimba kuora mwoyo, kuderedzwa kwemhando yekufamba uye kushanda pamwe nekuputika. Matare-chain (amino acids) (BCAAs) anotorwa mushure mekunge apedza kushanda akaratidza "kuita kuti mapuroteni awedzere kushandiswa kwemaitiro mushure mekunyora muviri, zvichiita kuti vatengi vadzidze kwenguva yakareba." tsvina kuchengetedzwa neBAAA supplementation . The Journal of the International Society of Sports Nutrition yakataura kuti BCAA dzakatorwa kare uye mushure mekudzivirira kushandiswa kwakakurumidza kusimbisa musimba nekuvandudza musimba basa. Kuwedzera kumwe kutsvakurudzwa neNational Strength uye Conditioning Association kwakaratidza whey protein ine 25% BCAA inokurudzirwa mushure mutsva unowanikwa pamakore gumi-gumi.
BCAAs uye Caloric Restriction
Kucheka kana "kutema kudya" kunozivikanwa pakati pevatambi asi vanhu vane simba vanoita basa vachiedza kushaya uremu vari kushandisawo nzira. Dzvora kudya zvinoreva kuvhara makoriro nemahydrohydrates muchiedza kuderedza magasti ekodhaidhyrate uye kumanikidza muviri kuti upise mafuta nokuda kwehuni. Chinangwa chegadziriro iyi ndekukurudzira kurasikirwa kwemafuta asi chinetso nekororic kudzivirira kune ngozi yekurasikirwa kwemaviri pamwe chete. Kurambidza makirori uye michina inokosha inogonawo kutungamirira kuderera kwemitambo, kuwedzera kurwara nekukuvara kwekudzidzisa. Hazvikwanise kupurotheni kudya kunongobata muviri unoshanda uye unokurudzira musimba kuparara pane kukura. Pane huwandu hwekutsvakurudza hunoti "kuchengetedza misi miviri kunoda kuisa inokwana yakakwana yeprotein yepamusoro ." Vatambi vakawanda uye vanhu vanoshanda zvakasimba vari kupedza mapuroteni ane branched-chain amino acids (BCAAs) kukurudzira musimba kukura uye kubatsira nekurovedza muviri . The Journal of the International Society of Sports Zvokudya zvinowanikwa mumakiriniki zvakaratidza BCAA kuwedzera kune pasi pegororic kudzivirira uye kudzivirira kusadzivirira kudzidzisa kwakaramba kwakaonda uye kuvandudza kupora kuburikidza nekutanga uye shure kwekushanda. Imwe tsvakurudzo yakapedzisa yakakurudzira kuderedza kuwedzera kwemakhahydrates mu "kudya kwechingwa" kunobatsirawo kuvandudza mitambo.
Sources
Zvinyorwa zveMitambo Mishonga uye Chimiro cheMweya, Rakaiswa-chain chain amino acid supplementation rinogadzirisa kuderera kwekugadzira simba kwemasimba mushure mekudzidzisa simba, Gee TI et al., 1/20/16
Nyaya yeInternational Society of Sports Zvokudya, Muhumwe-mapofu, akafananidzwa neboka boka: branched-chain chain amino acid supplementation uye kudzivirira kudzivirira kunoramba kuine muviri wakaonda mumuviri panguva yezvokudya zvinorambidzwa, Wesley David Dudgeon et al., 1/5/16
Nyaya yeInternational Society of Sports Nutrition, Kudzidzira-kunokonzerwa nemisungo yakakonzerwa yakaderedzwa mukurwisana-varume vakadzidziswa ne branched chain amino acids: randomized, double-blind, studybo controlled control, Glyn Howatson et al., 5/8/12
National Strength and Conditioning Association, Migumisiro yeprotheni uye amino acid supplementation pamusoro pekushanda nekudzidzira kuchinjwa mukati memavhiki gumi ekudzivirira kudzivirira, Kerksick CM et al., 8/06