Ukulimala nezinzuzo ze-BCAA, imiphumela emibi nokuphikisana

I-BCAA iyisengezo sokudla esiqukethe ama-amino acid. Lezi zinhlanganisela azenziwa ngokwemvelo - zingena emzimbeni kuphela ngokudla kwamaprotheni.

Muva nje, ochwepheshe baqhubeka bekhuluma ngokusebenza okuphansi kokutholwa okuhlukile kwama-amino acid. Basekela umbono wabo ngeqiniso lokuthi ukudla ucezu lwenyama esezingeni eliphakeme kushibhile futhi kunempilo, futhi kukhona amaprotheni amaningi lapho. Umehluko kuphela ukuthi kulokhu, ama-amino acid azongena emzimbeni ngemuva kwemizuzu embalwa kunangesikhathi ethatha i-BCAA. Ake sithole ukuthi ngabe kunjalo ngempela, yiziphi izinzuzo, izinzuzo kanye nokulimala okungenzeka kwe-BCAA.

I-BCAA - ukwakheka nezakhiwo

Ama-BCAA akhiwe ngama-amino acid amathathu. Lezi yizinhlanganisela ezibalulekile ezingangena kuphela ngaphandle, ngoba azihlanganisiwe ngokwemvelo.

I-Leucine

Le-amino acid ebalulekile yatholakala ngengozi, etholakala kushizi obunjiwe. Kwaqala kwachazwa ososayensi uLaurent noGerard. Kwezokwelapha, isetshenziswa ekwelapheni izifo zesibindi, i-anemia. Phakathi kwezakhiwo eziwusizo kuyaziwa:

• amaprotheni synthesis emisipheni nasesibindi;
• ukujwayelekile kwamazinga we-serotonin, ngenxa yokuthi umgijimi akhathele kancane;
• ukwehlisa amazinga kashukela egazini nokukhuthaza uketshezi lwe-hormone yokukhula kwe-hormone yokukhula.

Ngaphezu kwalokho, lapho i-leucine yehla, i-b-hydroxy-b-methylglutaric acid iyakhiwa, efanayo ngesakhiwo se-cholesterol nama-hormone e-anabolic. Ngakho-ke, kusiza ukwakheka kwama-androgens.

Imfuneko yansuku zonke yale-amino acid kubantu abadala ingama-31 mg nge-1 kg yesisindo somzimba.

Isoleucine

I-amino acid engabuyiseki ebandakanyeka ekusetshenzisweni kwamandla emzimbeni. Umuntu ojwayelekile udinga u-1.5-2 g we-isoleucine ngosuku, kepha kubasubathi, izidingo ziphakeme kakhulu. Kunokuningi kwale-amino acid enyameni namantongomane. Kungakho iBCAA ingashintshwa ngemikhiqizo le. Inkinga kuphela ukuthi awukwazi ukudla amantongomane amaningi, ngoba anama-calories amaningi impela. Futhi inyama ngobuningi bayo kunzima ukugaya. Njenge-leucine, le-amino acid ivusa uketshezi kwamahomoni futhi iqinise amasosha omzimba.

Ukwamukelwa kwayo kufanele kwenziwe ngokuhambisana nayo yonke imithetho. Ngaphandle kwalokho, ungacasula imiphumela elandelayo engathandeki:

• ukuncipha kwemisipha;
• ukunciphisa ukuhlushwa kweglucose egazini;
• ukwanda ukozela nokukhathala.

U-Valine

I-Valine idlala indima ebalulekile ekwengezelweni kwe-BCAA - le nhlanganisela ibalulekile ekukhuleni kwemisipha nasekuhlanganisweni. Ngenxa yokuhlolwa kwamagundane, kufakazelwe ukuthi ukufakwa okungeziwe kwale-amino acid kwandisa ukumelana komzimba nengcindezi (kuvikela ekushintsheni kwezinga lokushisa nobuhlungu). Njenge-leucine, i-valine isebenza njengomthombo wamandla angeziwe emisipheni, igcina i-serotonin yokuhlushwa okukhulu, okwenza umgijimi angakhathali ngemuva kokuqeqeshwa.

I-Valine, njengamanye ama-amino acid we-supplement, itholakala okusanhlamvu, inyama, amantongomane.

Okubalulekile! Ukuxhaswa kwe-BCAA ne-L-carnitine akufanele kuhlanganiswe. Ama-amino acid anganciphisa ukumuncwa kokugcina.

Imibono eyiphutha ngomthelela omubi

Kunezinganekwane eziningi ezungeze i-BCAA. Okuvame kakhulu yilezi:

1. "Ama-BCAA angamakhemikhali ayingozi" akunjalo. Ama-organic compounds akha amaprotheni atholakala kuphela kwimikhiqizo yemvelo. Ku-BCAA basesimweni esigxilile. Kepha lokhu akuwenzi amakhemikhali okunomsoco wezemidlalo.
2. "I-BCAA idala ukulimala okungenakulungiswa kumgudu wamathumbu, icasule isilonda esiswini" - njengoba izifundo zokwelashwa zifakazela, noma ngabe weqa isilinganiso sansuku zonke, ukudakwa ngeke kwenzeke. Isengezo singalimaza izinso kuphela uma sidliwe isikhathi eside ngokweqile kokujwayelekile kwansuku zonke ngezikhathi eziyi-10-15.
3. "Isengezo sokudla sibanga ukungasebenzi ngokocansi" isitatimende esingasekelwa noma yiziphi izifundo zokwelashwa. Cishe le nganekwane yavela kokuhlangenwe nakho okubuhlungu ngezithako zemidlalo ezisekelwe ngama-hormone. Izithako zehomoni ezibangela izinkinga zamandla.

Imiphumela emibi yangempela

Ukusabela okubi kwenzeka ngenxa yokusetshenziswa okungafanele kwesengezo semidlalo. I-BCAA ingacasula izinkinga zokubhinca, ukubhoboza kwenhliziyo, nezitulo. Lokhu kwenzeka lapho isidakamizwa sithathwa esiswini esingenalutho.

Ama-amino acid enza kusebenze uhlelo lohlelo lokugaya ukudla, ijusi esiswini iqala ukukhiqizwa ngobuningi obukhulu (ngamanye amagama, ipheshana lesisu lisebenza ngemodi ephelele). Ngenxa yalokhu, kuvela imiphumela engathandeki.

Kunemibandela, imiphumela emibi ifaka izingcindezi zemisipha nezinyembezi, ukuwohloka kwamalunga. I-BCAA inyusa ukukhuthazela, isiza ekukhuleni kwemisipha. Ngenxa yalokhu, abantu ababambe iqhaza ekwakheni umzimba nakweminye imidlalo badlula kakhulu umsebenzi ovumelekile womzimba. Futhi lokhu, nakho kugcwele ukulimala. Ukuze isengezo sizuzise, ​​kufanele sithathwe ngokuhlakanipha.

Umphumela omuhle

Imiphumela ezuzisayo ye-BCAA ifundwe kahle futhi ifakazelwe ngocwaningo. Lapho umzimba ungenawo ama-amino acid, ukukhula kwemisipha kuyama. Kumuntu ohola indlela yokuphila elinganisiwe, kunezinto ezanele. Kepha kubagijimi, ikakhulukazi labo abasemidlalweni yamandla, abenele.

Ngokuzivocavoca umzimba okukhulu, ukuhlushwa kwama-amino acid abalulekile emzimbeni kuyehla (ikakhulukazi i-leucine). Ukuze kunxeshezelwe ukushoda, kuvulwa izinqubo ze-metabolic ezichitha amaprotheni emisipha. Lokhu akwenzeki lapho uthatha ukudla kwezemidlalo.

Isengezo se-BCAA ngumthombo wamandla. Ukusabela kwamakhemikhali kwe-leucine kukhiqiza i-ATP engaphezulu kune-glucose kumthamo ofanayo. Ama-BCAA amboza ukusetshenziswa ngokweqile kwe-glutamine ngesikhathi sokuvivinya umzimba. Le nto idlala indima ebalulekile ekutholeni isisindo semisipha, ilawula ukuhlanganiswa kwamaprotheni, futhi inyuse ukugcwala kwe-hormone yokukhula.

I-BCAA ayisizi nje kuphela ukwakha imisipha, kodwa futhi ikhuthaza ukwehla kwesisindo. Isengezo sijwayele ukwenziwa kwe-leptin synthesis. Kuyinto elawula isifiso sokudla, ukusetshenziswa kanye nokugcinwa kwamafutha.

ILeucine igcwalisa umzimba ngezakhi zomzimba, okuqeda indlala. Ukuvivinya umzimba njalo kushisa ama-calories namafutha - umuntu wehlisa isisindo somzimba.

Izimo

Ngaphandle kokuthi i-BCAA iqukethe ama-amino acid adingekayo emzimbeni, hhayi wonke umuntu angathatha isengezo.

Isengezo siphikisiwe ezimweni ezilandelayo:

• i-pancreatic pathology;
• isifo sikashukela;
• ukuphazamiseka emsebenzini we pheshana emathunjini: gastritis, isilonda, hyperacidity;
• izifo ezinzima zenyongo, inhliziyo, izinso nesibindi.

Uma umuntu enempilo enhle, azikho iziphikiso ezifakwe kuhlu, i-BCAA ngeke ilimaze umzimba uma imiyalo yokusetshenziswa ilandelwa ngokuqinile.

Akunconywa ukuthatha isengezo ngaphandle kokubonisana nochwepheshe: ukungabekezelelani ngakunye kwezingxenye kungenzeka.

Uma kwenzeka ukungezwani komzimba, ukuphathwa kumiswa ngokushesha.

Umphumela

Ngaphandle kwezindawo eziningi ezinhle ze-BCAA, ukuthandwa kwalesi sithasiselo kuye kwehla eminyakeni yamuva, okuhambisana nokuqonda okuphansi kokusetshenziswa kwayo. Njengoba sishilo ekuqaleni kwalesi sihloko, ukudla ngokujwayelekile kushibhile kunokusebenzisa izengezo ezibizayo. Abasubathi abangochwepheshe baphuza ama-amino acid ngaso sonke isikhathi, njengoba abaxhasi bewanikeza mahhala. Intengo ye-BCAA iphezulu: 300 g izobiza ama-ruble angama-700. Futhi ngokuya ngomkhiqizi nevolumu, izindleko zokupakisha zifinyelela kuma-ruble ayi-5 000 nangaphezulu.

Bukela ividiyo: Fasting u0026 Fat Loss. Negative Effects of Branch Chain Amino Acids BCAAs - Thomas DeLauer (May 2025).