Upangiri Wanu Pazabwino za BCAAs ndi Essential Amino Acids

Zamkati

• Q: Kodi maubwino omanga minofu amino acid, makamaka omwe amadzaza za BCAAs (branched-chain amino acid)?
• Ubwino wa ma BCAAs
• Magwero a BCAAs
• Onaninso za

Q: Kodi maubwino omanga minofu amino acid, makamaka omwe amadzaza za BCAAs (branched-chain amino acid)?

Yankho: Ma amino acid ndizomwe zimamanga zomwe zimapanga mapuloteni. Thupi lanu limaziyika pamodzi ngati Legos kuti apange minofu. Ngakhale thupi lanu limatha kupanga pang'ono (lotchedwa amino acid osafunikira), muyenera kupeza ena (amino acid ofunikira), kuchokera kuzakudya kapena zowonjezera. Izi zofunika ma amino acid makamaka amtundu wina wotchedwa nthambi-chain amino acid (BCAAs) -ndiwo omwe amalepheretsa thupi lanu kupanga minofu. Nazi zambiri pazomwe ma BCAAs ali, maubwino a ma BCAAs, ndi momwe mungawalowetsere muzakudya zanu.

Kaya mukuyesera kukhetsa mapaundi kapena kumenya PR yanu, kukulitsa minofu yanu ndikofunikira, chifukwa ndichofunikira pakuchepetsa thupi komanso magwiridwe antchito. Komanso, minofu imamangidwa kwambiri, pang'onopang'ono. Ngakhale kutayika kwamafuta kumathamanga mwachangu, kumanga minofu sikungatheke. (Nayi sayansi yonse ya momwe mungapangire minofu ndikuwotcha mafuta.)

Bonasi: Minofu imawotcha zopatsa mphamvu tsiku lonse kutanthauza kuti mumawotcha zopatsa mphamvu zambiri mukamachita masewera olimbitsa thupi ndipo muotcha ma calories ambiri atakhala pakama (mphambu!). Ngakhale simukuyesera kuwonjezera minofu yambiri, mumawononga minofu panthawi yochita masewera olimbitsa thupi yomwe imayenera kumangidwanso kuti mudzakonzekenso tsiku lotsatira. Ichi ndichifukwa chake, zilizonse zomwe makasitomala anga ali nazo, nthawi zonse timayika patsogolo kusungitsa minofu yomwe ali nayo komanso kukulitsa zambiri - zomwe zimafunika kupeza mapuloteni okwanira ndi ma amino acid oyenera. (Ndiponso, chifukwa chimodzi chomwe muyenera kukweza zolemera zolemera.)

Ubwino wa ma BCAAs

Pali mitundu itatu ya BCAAs: leucine, isoleucine, ndi valine. Amatchedwa nthambi za amino acid chifukwa makemikolo ake amakhala ndi nthambi zapadera (monga nthambi ya mtengo). Izi zimawapatsa maluso osangalatsa omwe palibe ma amino acid ena ali nawo.

Phindu lalikulu la BCAAs ndikuti amathandizira kupewa kuwonongeka kwa minofu. Amathandizira kukulitsa kuchuluka komwe thupi lanu lingapange mapuloteni kuti musaphwanye minofu mwachangu kuposa momwe mungamangire. Leucine ndiye BCAA yofunika kwambiri pakuchita izi. (Nazi zina chifukwa chake leucine ndi yofunika kwambiri pakusamalira ndi kumanga minofu.)

Ma BCAA amaperekanso mafuta olimbitsa thupi. Panthawi yolimbitsa thupi kwambiri, mawonekedwe apadera a BCAAs amawalola kuti azikhala ngati mafuta a minofu yanu. Ndipo pamapeto pake, atha kukuthandizani kuti muchepetse: Kafukufuku wowerengeka akuwonetsa ubale pakati pa kudya kwa BCAA ndi kuonda, komanso kuchuluka kwa ma BCAA nthawi zambiri kumalumikizidwa ndi thupi lopepuka.

Magwero a BCAAs

1. BCAA Zowonjezera: Zakumwa zokhala ndi BCAA zatchuka kwambiri ndipo zimabwera ndi zipatso zambiri za citrus ndi zokometsera za zipatso zomwe sizimakoma ngati mukumwa zomanga thupi. Zogulitsazi ndizabwino kuzigwiritsa ntchito mutangolimbitsa thupi kapena kupitiliza maphunziro (kupitirira mphindi 90). Komabe, palibe umboni wochuluka wasayansi wochirikiza phindu lapadera la zowonjezera za BCAA pazakumwa zina zamapuloteni kapena zakudya zomwe zili ndi ma amino acid ofanana, kotero musamve ngati muyenera kugwiritsa ntchito chowonjezera cha BCAA. (Zokhudzana: Kalozera Wanu Wathunthu wazowonjezera Zoyambira ndi Pambuyo pa Ntchito.)

2. Mapuloteni a Whey kapena mkaka wa chokoleti: Kugwedeza kosavuta ndi ma protein a whey kumapereka ma BCAA onse omwe mungafune komanso zina zonse zofunikira za amino acid kuti mumalize kulimbitsa thupi kwanu ndi kuyambiranso kwanu. Kapena mutha kukhala ndi kapu ya mkaka wa chokoleti kuti mukhale ngati chithandizo chothandizira kuchira. Mkaka mwachibadwa umadzaza ndi ma BCAAs ndipo shuga wochulukirapo wowonjezera kuchokera ku chokoleti umathandizanso kuchira pambuyo poti mutapitiliza kuchita masewera olimbitsa thupi.

3. Zakudya zonse: Nsomba, mazira, ng'ombe yowonda, nkhuku, ndi nkhuku zonse zimakhala ndi ma amino acid ofunikira. (Zomwe zimayambira pazomera nthawi zambiri zimawonedwa ngati zomanga thupi zosakwanira, koma mutha kuziphatikiza kuti apange mapuloteni athunthu.)

4. Mapuloteni a mtola kapena mpunga: Mapuloteni obzala amakhala otsika kwambiri ku BCAAs, koma mapuloteni a mtola ndiosiyananso m'derali. Onetsetsani kuti mwatenga mapuloteni ochulukirapo kuti mupeze ma amino acid onse ofunikira omwe thupi lanu limafunikira. Kafukufuku wina wofalitsidwa mu Zakudya Zabwino anapeza kuti 40g ya mapuloteni a mpunga amagwira ntchito mofanana ndi 40g ya mapuloteni a whey pokhudzana ndi kukonza thupi. Koma ma calories akachuluka, whey amakhala chisankho chabwino kwambiri pambuyo polimbitsa thupi chifukwa mutha kukhala ndi zotsatira zofanana ndi zomwe zasonyezedwa mu kafukufukuyu ndi theka la kuchuluka kwa whey (20g) kuposa momwe mungapezere ndi mapuloteni ampunga chifukwa chochepa. chiwerengero cha zofunika ndi nthambi unyolo amino zidulo. (Zokhudzana: Mapuloteni Abwino Kwambiri Akazi Akazi.)

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