Soo-saare TianJia Wax-soo-saarka Cunnada Ku-darka ah ee silsilad amino acid BCAA ah
Budada BCAA waa magaca guud ee saddexda amino acids ee caadiga ah, kuwaas oo kala ah leucine, valine iyo isoleucine, oo sidoo kale loo yaqaanno silsiladaha amino acids.
Amino acid silsilad laamood (BCAAs) ayaa ah kabyada nafaqada ugu muhiimsan uguna waxtarka leh ee dhacdo kasta oo isboorti.
Sharaxaada Alaabta
Amino acids silsilad laamood waa saddex amino acids oo caadi ah oo ku jira borotiinka, kuwaas oo kala ah, leucine, valine iyo isoleucine, oo si wada jir ah loogu yeero amino acids silsilad laashay (BCAA), sidaa darteed waxa kale oo loogu yeedhi karaa silsilado silsilado ah
Amino acids silsilad laamood (BCAAs) ayaa ah kaabayaasha nafaqada ugu muhiimsan uguna waxtarka leh ee dhacdo kasta oo isboorti.Sidaa darteed, aad bay muhiim u tahay in haddii aad rabto in aad kordhiso muruqa ama aad hesho tamar badan si dabiici ah iyo iyada oo aan wax saameyn ah lahayn, markaa waa inaad si dhab ah u tixgelisaa isticmaalka silsiladaha amino acids-la'aanta ah.
Waxaan sidoo kale bixinaa adeeg la habeeyey sida shuruudahaaga.Ku soo dhawoow si aad noogu soo dirto faahfaahinta shuruudahaaga.
Shaqada
1.Muruqa oo kordha
Shaqada ugu weyn ee BCAA waa in ay kor u qaaddo anabolism borotiinka xilliga soo kabashada ka dib jimicsiga, dardargelinta murqaha murqaha, yaraynta burburka unugyada muruqa, iyo caawinta kordhinta murqaha.Amino acids silsilad laamood ayaa sidoo kale leh saameyn aad u wanaagsan oo ka hortagga burburka, taas oo ka caawisa Si looga hortago burburka borotiinka iyo luminta murqaha, tani waxay aad muhiim ugu tahay kuwa ku jira marxaladda xakameynta cuntada ka hor ciyaarta.
2 Iska yaree baruurta
Leucine iyo isoleucine ee silsiladaha amino acids-ka ee BCAA waxay kaa caawin karaan dhimista baruurta.Leucine waxay kor u qaadaa korriinka murqaha waxayna kuu ogolaaneysaa inaad isticmaasho kalooriyo badan inta lagu jiro xilliga luminta baruurta.Tijaabo loogu talagalay legdanayaasha oo la bilaabay 1997 ayaa lagu ogaaday in iyada oo la raacayo aasaaska hubinta kala duwanaanshaha kalooriga, marka la barbar dhigo ciyaartooyda kale, ciyaartoyda qaadanaya silsiladaha amino acids ay si weyn hoos ugu dhacday dufanka jidhka, gaar ahaan baruurta dhexda.
3 Ka hortagga daalka
Valine ee BCAA waxay isku khilaaftaa tryptophan, waxay abaabushaa beddelka tryptophan, waxay yaraynaysaa soosaarka serotonin ee maskaxda, waxay yaraynaysaa waxa ku jira serotonin, waxay ka hortagtaa maskaxda inay soo saarto "farimaha daalka", waxayna hubisaa tayada jimicsiga.Kaabista asiidhyada amino acids-la janjeera ka hor ama inta lagu jiro jimicsiga waxay wanaajin kartaa awoodda jimicsiga waxayna dib u dhigi kartaa daalka.Qaadashada silsiladaha amino acids-ka isla markiiba ka dib jimicsiga ama cuntada ka dib jimicsiga kaliya ma yarayn karto cortisol waxayna si dhakhso ah u soo celin kartaa heerka silsiladaha amino acids ee muruqyada, laakiin sidoo kale waxay kicisaa soo saarista insulinta waxayna kor u qaadaa nuugista asiidhyada amino-yada kale ee muruqyada.
4 Kor u qaadida xasaanadda
Jidhka bini'aadmigu ma samayn karo amino acids silsilad laamo ah, iyo asiidhyada amino acids silsilad la jaahil ah waa amino acids-ka tooska ah ee ay isticmaalaan murqaha.Sidaa darteed, marka habka difaaca jidhku uu u baahan yahay silsilado amino acids oo laamo ah, waxaa laga yaabaa in jidhkeenu aanu awoodin inuu siiyo silsilado laamo ah oo ku filan nidaamka difaaca.Sidaa darteed, dadka jirdhiska, kabidda asiidhyada amino acids silsilad laamo ah oo xaddi ku habboon ayaa kaa caawin kara hagaajinta difaaca.
Maxaynu ugu baahanahay sahayda BCAA?
Sida gudbiyaha nitrogen, asiidhyada amino acids-la-jaan-jaaneed waxay caawiyaan isku-dhafka asiidhyada amino-yada kale ee looga baahan yahay isku-dhafka muruqa.Si fudud loo dhigo, waa habka isku-dhafka amino acid fudud ee unugyada murqaha oo adag oo dhamaystiran.Sidaa darteed, amino acids silsilad la jaahil ah waxay kiciyaan soo saarista insulinta, doorka ugu weyn ee insulintuna waa inay u ogolaato in sonkorta dhiigga ee durugsan ay nuugaan muruqyada oo loo isticmaalo ilo tamar.Soo saarista insulinta waxay sidoo kale kor u qaadaa nuugista asiidhyada amino-yada ee murqaha.Asiidhyada amino acids-la-la'aanta ah waxay leeyihiin labadaba saameynaha isku-dhafka iyo ka-hortagga burburinta, sababtoo ah waxay si weyn u kordhin karaan isku-dhafka borotiinka, waxay kor u qaadaan sii-deynta hormoonnada la xidhiidha, sida hormoonka koritaanka (GH), IGF-1 (insulin-like growth factor-1) iyo insulin, iyo caawin Si loo ilaaliyo saamiga testosterone/cortisol macquul ah.
Asiidhyada amino acids-ku-salaysan waxay sidoo kale leeyihiin saameyn aad u wanaagsan oo ka hortagga burburka, sababtoo ah waxay ka caawiyaan ka hortagga burburka borotiinka iyo luminta murqaha, taas oo aad muhiim ugu ah kuwa ku jira marxaladda xakamaynta cuntada ka hor ciyaarta.Marka qaadashada kaloriyadu ay yaraato, waxaa aad loogu talinayaa isticmaalka amino acids-ka silsiladaysan, sababtoo ah heerka isku dhafka borotiinka ayaa hoos u dhacaya wakhtigan, burburka borotiinku wuu kordhaa, sida marka borotiinka la cunay la dheefshiido oo la nuugo, borotiinku waa hydrolyzed. oo u kala jabay kuwo fudud., Walxaha milmaya, sida peptides iyo amino acids, haddii kale waxaa jira halis ah in ay lumiyaan muruqa.
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