I-Top Top Inokurudzira MPS
Mapuroteni anowanikwa anozivikanwa seakakosha pamusana wekukura kwemasumbu uye kukurudzirwa pakati pevanhu vakuru nevatambi vanoita basa. Izvo zvinovandudza hutano hweprotheni hunoita kuti huve hunobudirira hutachiona hweproteni synthesis (MPS) ndehupo hwe amino acids. Zvose zvirimwa uye zvipfuwo zvekudya zvinokonzera mapuroteni asi zvakasiyana nemhando uye chikamu cheamino acid makeup.
Protein uye Amino Acids
Amino acids ndiwo mavhenekisi ekuvaka uye anobatsira kuongorora mapuroteni. Pane makumi maviri amino acids akabatanidzwa mapfumbamwe anokosha amino acids (EAAs) uye 11 dzisingabatsiri amino acids (NEAAs). Muviri unoda 20 asi asi EAAs haikwanisi kubudiswa nemuviri uye inofanira kubva pane zvatinodya.
Zvinodiwa amino acid zvinowanikwa kubva pakudya kwedu zvinosanganisira methionine, valine, leucine, iso-leucine, threonine, lysine, tryptophan, uye phenylalanine. Histidine inosanganiswa seimwezve inokosha yemaminodi inodiwa inenge ichida kufambira mberi.
Izvo zvinotevera zvinotsanangura basa reumwe neumwe unokosha amino acid:
- Methionine - inotsigira pfutilasi yekugadzira, kuumba, uye kukura kwemisimba.
- Valine - inodzivirira kuputsika kwemisvo panguva yekurovedza muviri, inotsigira muviri wezuva nezuva, hutachiona metabolism nekukura, inobatsira hurongwa hwekutya hunosanganisira kugadzirisa basa uye hunochengetedza nitrogen balance. Chikamu chebazi-rakasungirwa amino acid (BCAA) boka.
- Leucine - inokurudzira musimba kukura uye simba, uye rinodzora shuga yeropa kare uye shure kwekuita. Inofungidzirwa kuti 'main' branched chain amino acid (BCAA) inokonzera musero protein synthesis.
- Iso-leucine - chimiro che leucine ichibatsira nekugadzira simba uye inowedzera nitrogen kukura mumasero emasumbu. Chikamu chebazi-rakasungirwa amino acid (BCAA) boka.
- Threonine - inobatsira kuchengeta mwoyo wakagadzikana, chiropa, utachiona, uye nheyo yenheyo.
- Lysine - inochengetedza zvakakodzera marinitine mazinga anobatsira kuderedza cholesterol.
- Tryptophan - anoita seanorthritist, anoronga mamwe mahomoni, uye anokurudzira hurongwa hwehutano uye hutano hwehupi . Inonzi inozivikanwa sekunakidza amino acid.
- Phenylalanine - inoshandura kuva tyrosine mushure mekudya uye inobatsira neuropi chemistry uye kuita utachiona hwehomoni.
- Histidine - inobatsira kubudirira nekugadzirisa utano hwehutano hwakanaka uye hurongwa hwekutya. Zvinokosha kuvana nekukura kwevana vaduku.
Mapuroteni anobva kumarudzi akawanda ezvipfuwo zvekudya ane zvese zvinokosha zveamino acids (EAAs) mune zvakakosha. Izvo zvinonziwo seprotini yakakwana. Zvokudya zvinowanzobva kune zvitsva zvinowanzoshayikwa chimwechete kana kupfuura zvakakosha amino acids kugadzira puroteni isina kukwana. Puroteni inodyara inoratidzirwa kuva inogadzirisa mune mamwe amino acids kusanganisira lysine, methionine, uye tryptophan inogumira kushanda kweprotini mumuviri. Maererano nekutsvakurudza, mapuroteni ezvemhuka uye ehuchi ane mazinga akawanda kwazvo eEAs nokuda kweprotini synthesis uye musimba kukura mushure mekushanda.
Mapuroteni anoyera anoenzaniswa achishandisa nzira dzakawanda dzinosanganisira:
- Chikamu Chikamu - chinoreva amino acid purogiramu yeprotein uye buri amino acid inoratidzirwa nehuwandu huripo muprotini iyoyo
- Purotini Kubudirira Ratio - chiyero chekurema kwechiyero chemubatanidzwa wekuedza akaparadzaniswa nekudya kweproteine kudya munguva yekuedzwa
- Zvigadzirwa zvehupenyu - chiyero chemapuroteni muropa uye muviri unogona kushandiswa mukukura kwemisumbu, nezvimwewo.
- Protein Digestibility-Corrected Amino Acid Score (PDCAAS) - inofungidzirwa kuti ndiyo nzira yakanakisisa yekuenzanisa kupurota kweprotein; anoongorora amino acid zvinoda uye kukwanisa kwedu kuzvidya
- Chiratidziro cheAmino Acid Oxidation (IAAO) nzira - itsva nzira yakabudirira inoshandiswa kugadzirisa kuwanika kwemagetsi emamino acids kubva kumaprotina ezvokudya uye mapuroteni anodiwa
Pasi rose, mapuroteni anhu anoreva kuti zvinobudirira sei pakukurudzira mapuroteni emuviri (MPS) nekusimudzira musimba kukura. Izvi zvinoshushikana nevakuru vakawanda vanoita basa, vatambi, uye vanhu vane mafungiro avo vanoda zvinhu zvakanakisisa kubva puroteni yavo yekudya . Inoratidzika kuti amino acid profile inobata basa guru pakudya puroteni yemhando. Kutsvakurudza kunoratidzawo kuti pane zvitatu zvinokosha zveamino acid izvo zvinonyanya kutarisirwa kugadzirisa puroteni yakaenzana.
The Top 3 Essential Amino Acids for Muscle Growth
Amino acids inopa kukwanisa kweproteiniti kugadzirisa uye kuvakazve maronda emakumbo uye maitiro anobatana. Kunyange zvazvo zvose zvakakosha amino acids (EAAs) zvakakosha nokuda kwebasa iri, vatatu vanoratidzwa kuti vaite basa rinokosha. IAAs leucine, isoleucine, uye valine zvakagadziriswa zvakananga kuronga mapuroteni metabolism, neural function, uye ropa glucose uye mutemo we insulin.
Leucine, isoleucine, uye valine zvakare mabhanic-chain amino acids (BCAAs) inoratidzirwa kuti inokosha zvikamu zvemuviri wemaproteni synthesis (MPS). Sezviri pachena, BCAA inopinda muropa nokukurumidza kana inotorwa nemuromo uye inopa mishonga inosuruvara nehuwandu hwemamino acids yekugadzirisa musimba nekukura. Ichi ndicho chikonzero vanhu vakawanda vakashanda nevatambi vanosarudzwa kuzowedzera neBAAAs.
Kunyange zvazvo zvitatu zvepamusoro zvakakosha amino acids zvakaonekwa, zvinoratidzika kuti leucine inokurudzira musimba kukura nesimba . Kutsvakurudza kunoratidza kudya leucine chete pakati pezvokudya kunowedzera mapuroteni nekuwedzera simba mazinga mumatomu edu. Zvidzidzo zvakasiyana-siyana zvemitambo yezvokudya zvinokurudzira kuti vatambi vatsvake leucine yakakwana kubva mumapuroteni emhando dzakanaka mune imwe neimwe yezvokudya zvavo.
The Journal of the International Society Sports Nutrition yakapa pfungwa dzinotevera dzinokosha pamaamino acids (EAAs) uye mapuroteni anhu:
- Mapuroteni emvura ane mazinga akakwirira emamino acids anoonekwa sepamusoro.
- Mutumbi unoshandisa 20 amino acids kuita mapuroteni, asi mapfumbamwe anokosha amino acids anopiwa chete nechingwa chatinodya kuti tiwane zvatinoda zuva nezuva.
- Zvinonyanya kukosha amino acids (EEA) zvinoratidzirwa kuti ndizvo zvinokonzerwa nekuwedzera kwemaproteni mazana pamatanho ari kubva 6 kusvika ku15 gramu.
- Leucine doses yemakiromita 1 kusvika ku3 pakudya kwega kwega inoratidzika kuva yakakosha kusimudzira muscle protein synthesis.
- Akabatanidza ketani amino acids (BCAAs) isoleucine, leucine, uye valine inoratidzika kushanda iri yoga kana kuti pamwe chete kuti ikurudzire kugadzirwa kwemapuroteni kumusana wekukura nekugadzirisa.
- Kunyange zvazvo maitiro makuru ereucine ari oga anoratidzirwa kukurudzira musimba kukura, zvinoratidzirwa kuti kudya kwakakwana kwezvose zvinodiwa amino acids (EEAs) kunokurudzira kuwedzera kukuru.
- Kushandisa puroteni yemhando yakakodzera panguva yakakodzera nemazinga akakwana eLeucine / BCAA inonyanya kukurudzira kuwedzerwa kwemusanganisi wemaproteni synthesis (MPS).
Puroteni Inowanzoenzaniswa
Izvo zvakanakisisa mapuroteni mitsva ndeaya anogona kunge akanaka kuchinja mapuroteni kuenzanisa nekudya uye kukurudzira kukura kwemasumbu pamwechete nekurasikirwa kwemafuta pamusoro penguva refu . Mukuwedzera uye maererano nekutsvakurudza, kukwanisa kweprotheni kuwedzera simba rekudzivirira muviri uye kukurudzira antioxidant nzvimbo inofanirawo kufungwa. Zvinoonekwa pakuzadzisa chinangwa ichi uye zvinhu zvinokosha muprotheni yakasarudzwa ndeyeuucine zvakagadzikana uye chiyero cheprotein chinokwanisa kugadzirwa. Kunzwisisa kuti mapuroteni anotevera akasiyana sei muhutano uye kubudirira achakubatsira kusarudza puroteni yakakodzera kwauri:
Mapuroteni emisi akave akaongororwa zvakanyanya uye anoratidzwa kuti awedzere kushandiswa kwemashure ekugadzirisa musimba kugona. Ichowo inzira yakanakisisa yekuzadza zvivigiro zveglycogen nekuvandudza mapuroteni kuenzanisa kukurudzira musero protein synthesis (MPS). Mapuroteni emisi anoratidzwawo kuti awedzere skeletal uye neuromuscular simba. Vane nhamba yakakura kwazvo yehuta neucine chikwata cheProtein Digestibility-Corrected Amino Acid (PDCAAS). Mapuroteni emisi anowedzerwa muzvikamu zviviri:
- Casein - yakakwirira yeucucu leucine, mvura yakasvibiswa asi gels mumatumbo inoderedza kuchema kwekudya. Kuwedzera zvishoma muamino acid mujeri asi inoramba yakasimudzwa kwenguva yakareba. Casein inoratidzwa kukurudzira mishonga yeprotein synthesis uye kukura.
- Whey - yakakwirira yeucucu yekate, mvura yakasvibiswa, inosanganisa nyore nyore uye yakakurumidza kudyiwa. Kutsvakurudza kusingaperi kunoratidza kukurumidza kuderedza whey protein inobatsira zvakakosha kuwanda kwevanhu mumuviri.
Maprotein egg inotorwa seyakanaka yeprotini inokonzerwa neamino acid profile iyo yakashandiswa seyero inofanirwa kuenzanisa mamwe mapurotina ezvokudya. Mazai aine puroteni yakakwirira inowanikwa muLeucine. Izvo zviri nyore kudya digestible, chirongwa chakanakidzwa chekudya kwevatambi, uye kuratidzirwa kuwedzera zvakanyanya mapuroteni mukati memaviri emasumbu uye muropa. Jirasi yeiyo inoshandiswa mari uye inofungidzirwawo kuti inoshanda yevanhu vane mafungiro. Maererano nekutsvakurudza, zvokudya zvinoshanda zvine muviri wehutano nehutano hunobatsira kupfuura izvo zvinowanikwa kuburikidza noutano hunokosha.
Zviratidzo zvepanyama zvinonyatsozivikaniswa kuva vapfumi zvakakosha zveamino acid (EAAs). Nzombe ine chiyero chakazara cheAAs uye inofungidzirwa ine yakakosha yehupenyu. Zviratidzo zvekudya zvine hutachiona hwakakura hweucucinini uye 30g kushandiswa kwemapuroteni enyama yemombe kunoratidzirwa kukurudzira musero protein synthesis (MPS) kune vose vaduku uye vakwegura. Zviratidzo zvepanyama zvinosanganisira micronutrients uye minerals zvakasanganisira yakare, B12, uye folic acid . Kutsvakurudza kwenguva refu kunoratidza nyama yeprotein inobatsira kuwedzera masimba uye kuderedza mafuta akawanda. Zviratidzo zvepanyama zvinowanikwawo pfuma yakawanda yemamolekemu inonzi carnitine yakaratidza kubatsira kubatsira kuderedzwa kwemisumbu inokonzerwa nokurovedza muviri .
Mapuroteni blends anowanzo ari mupfupa fomu inobatanidza whey uye casein maproteni. Vamwe vanobatanidzawo vanobatanidza mapazi-akasungirwa amino acids (BCAAs), glutamine, uye zvimwe zvinowedzera mishonga. Kutsvakurudza kunoratidza kubatanidza mapuroteni emigumo kunogona kupa mamwe maitirwo evatambi. Chirongwa chekudzivirira kudzidzisa chakaonesa avo vatori vechikamu vanodya whey uye casin blend kuti vave nekuwedzera kukuru kwemasumbu mashoma kwemavhiki gumi. Zvidzidzo zvakafanana kusvika kwemavhiki gumi nemaviri zvakaratidzwa kusimbiswa kwekuwana simba uye kuumbwa kwemuviri. Mapuroteni blends akaoneswawo kuti ave nemaitiro akanaka uye kwenguva refu pamamino acid balance. Inoratidzika seproteinini inokonzera inogona kuva yakabatsiridza kubatsira kuti kuve nekugutsikana kwekudya kweprotini kunobatsira musimba kukura .
Izvi zvinotevera chidimbu cheuchapupu-based key points pamusoro pemapuroteni:
- Mipurotini yakawanda inowanika kune vanotambira, uye mumwe nomumwe ane unyanzvi uye anonyangadza.
- Mapuroteni anowanikwa maererano nemamino acid, kunyanya kukosha kweamino acid (EAAs). Mamwe mishonga uye makemikari akabatanidzwa anowedzerawo mapuroteni.
- Kutsvakurudza kwenguva refu kunoratidzira leucine zvakagadziriswa uye chiyero chekudya zvakakosha kumitambo yevashandi, kukura kwemasumbu uye kupora.
- Mapuroteni blends anoita kuti ape humwe hunhu hunobatsira hunosanganisira leucine, EAAs, bioactive peptides, uye antioxidants. Kuwedzera kutsvakurudza kunodiwa kuti uone kukodzera kwakakosha kuti zvive zvakanyanya kukurudzira maPPS pakuzorora nekutevedza kudzidziswa.
Shoko Rinobva
Kushandisa puroteni yakakosha kunokosha pakuvaka musuru uye kurasikirwa nemafuta. Zvinoratidzika hazvo zvose mapuroteni zvakafanana, uye kunyanya kutarisa kunokosha kweamino acids (EAAs) hunosimbiswa kuti huve nechokwadi chekuita nekubudirira. Amino-akabatanidzwa nebazi, (BCAAs), kunyanya kuwanda kwemaucin muprotini yedu inoonekwa kunonyanya kukonzera kukura kwemisimba, simba, nekuvandudza. Mashoko akanaka ndeaya ane maitiro akawanda emapuroteni anogona kupa maitiro ekushanda kana kushisana.
> Sources:
Jäger R, et al., Protein uye maitiro, Position Stand, Journal of International Society of Sports Nutrition , 2017
> Pasiakos SM, et al., Leucine-yakagadziriswa inokosha amino acid supplementation panguva yakanyatsogadzikana yekudzidzira muviri inowedzera mushure mekuvhima musero protein synthesis, American Journal of Clinical Nutrition , 2011
> Churchward-Venne TA, et al., Mutemo wekudya wehutachiona hweprotini pamwe nekudzivirira muviri: mazano ekuwedzera vanabolism, Journal of Nutrition uye Metabolism , 2012