BCAA (BCA) - Sport Nutrition: arotake, whakaahua. Me pēhea te ki te tango?

Kua tae hākinakina hangarau production kai te taumata o te tino e taea whakahere tangata hua me nga wahine ia te rōpū anake o matū e hiahiatia ana e te ki te whakatutuki i te tetahi pānga kahore tāpiritanga houhou. I tua atu, i te taumata o ngā wāhanga purenga kia pai e kore e taea e koutou manukanuka ki te meka e te whakamahi o moni ka arahi ki hopearaa ohorere.

He aha takoto i raro i tenei whakarāpopototanga ngaro?

People e noho i te wa roa i roto i te omaoma, e matau ana ratou e te BCA - kai tōtika hākinakina, he te nuinga o ratou arotake o e pai. Ko mo te tokomaha, e noho reira he mea ngaro, he aha tohu reira ko te hua ngaro. Hoki te kore o te nui o te kōrero e wātea ana e pā ana ki tenei momo o tāpiringa kai, e kore e nga kaitäkaro noa e whakarongo ki reira. I tua atu, i reira he he whakapono whānui e waho te kai pūmua-taonga e kore e te āwhina ara te BCA. He groundless enei arotake me ko te rōpū o te whakatoihara. I roto i te raupapa taua o tauākī, ka taea e koe te whakarongo ai ki tenei hua ko kino ki te hauora, te mea he takenga matū me ētahi atu hapa. Kia tamata a ki matau i te kaupapa o "GCA -. Kai tōtika hākinakina" Ka tukua ano hoki Comments e pā ana ki tenei rōpū o tāpiritanga ki a koutou kia tika atu ratou ake whakaaro.

branched waikawa amino te mekameka - BCAA. I roto i tenei rōpū whānui ngā o e toru ngā wāhanga:

• valine;
• leucine;
• isoleucine.

He aha te mea ratou āhuatanga?

Ko te rerekētanga i waenganui i enei e toru waikawa amino faufaa i te tahi atu 17 pūmua o taua waetahi i te āhuatanga o ratou pākia. E tahuri ratou te nuinga i roto i te uaua kōhiwi. I roto i te ate, ko te rawa puhoi ratou pākia. Ko te mea, ko te e ki te tahuri i te waikawa BCA-amino me te paru motuhake - keto waikawa dehydrogenase. I roto i te nohanga nui ko reira ïa i roto i te uaua kōhiwi. Tenei meka whakatau te āhuatanga o te BCA pākia. Sports kai tōtika, arotake kiritaki kua whakapumautia ki runga ki te pūtake o ēnei waikawa amino riro pānga rangirua i runga i te rauropi. Tenei hua taea ki a koe te whakatutuki i ngā hua hākinakina nui, pera te ahua o te hanga rauemi kaiwhakarato mō uaua kōhiwi. waikawa amino ki mekameka taha branched ngā ano kai i etahi ako o mate e pā ana ki disorders pūkoro tinana.

Kia pehea te mahi BCAAs?

Kia i roto i te tinana tangata, enei waikawa amino timata mahi kaha, whakahaere nei i roto i te wāhi e whai ake nei:

• Synthesis o nga matū pūmua e hiahiatia ana.
• Hanganga o waikawa amino faufaa pērā i glutamine me alanine.
• Hanga i te ahua o hihiri "taupuni".
• Te haamauraa i huarahi pūkoro tinana o te kōtuitanga pūmua i te taiāki kōtuitanga ture.

Ko te kupu, ko te BCA - kai tōtika hākinakina, e Arotake mea tona faufaa tiketike i roto i te mahi tonu o te tinana tangata. maioha Ko tōna whai huatanga e kore anake e te iwi ārahi te āhua kaha, engari te hunga e whai i te poke raruraru pūmua pākia hoki.

BCAAs - kaiāwhina i roto i te hanga pūngao

Kei te mohiotia te reira e ki kaha mahi tinana i roto i te uaua tangata ko te pitihāoratanga kaha o waikawa amino ki mekameka taha branched. Ko te kupu, ko reira taea ki te mau tonu homeostasis pūngao, tango BCA. Sports kai tōtika, e Arotake mea tona kounga pai e hāngai ana, i runga i toru waikawa faufaa. tukua ratou te tinana ki te tiki matū starchy. Enei matū, rangatira o nei - kūhuka ko te puna matua o te pūngao, me te whakahaere i te huringa Krebs.

whakarōpū o waikawa amino

Na roto i te parau tumu o te pākia waikawa amino taea te wehea ki ngā rōpū matua e toru:

• Glucogenic a rawa e whakanui i te kukū o te pyruvate me ētahi atu intermediates, e kua synthesized i roto i te huringa Krebs. mahi ēnei rauemi hei pūtake mo te hanganga o ngā rāpoi ngota kūhuka. Ko te kupu, nga waikawa amino o tenei momo tukua ki te synthesize te puna pūngao matua. Ko te kounga tino nui e nohoia ana e te GCA tenei. Reviews o tākuta i roto i te ara pai e nga tūtohutanga pai mo te whakamahi o tenei hua. He tauira a Tūrongo, o te waikawa amino glycogenic he valine.

• E metabolized Ketogenic waetahi pūmua ki te hanga i waikawa ngakongako. Ano, i roto i tenei tukanga reira ko te hua o te kukū o te acetyl-coenzyme A, i te mea te kawainga lipoatsidnyh matū. Māngai o tenei rōpū ko te leucine waikawa amino. Kei te tino heke tōna ihirangi i roto i te wē i roto i te mahi kori tinana, me te anaerobic. E ai ki kaipūtaiao, e taea ki te hoatu i tō tinana i te nui nui nui o te pūngao i te kūhuka ketogenic waikawa amino. Kei te haere ratou pākia i roto i te ara rerekē, me te ki reira te nui o te ATP tukua, hira o te ahua i huringa Krebs. hanga tenei reira taea ki te mauruuru i te BCA. kaitäkaro Reviews mea e he reira he puna kāore o te pūngao i roto i te whakangungu.
• E taea e ki te whakaatu i ngā āhuatanga o te rōpū e rua, me te whakapiki ake i te pānga o e rua matū glucogenic me ketogenic nga waikawa amino ngā. He tauira o te taonga rua taua he isoleucine.

Ko te painga matua o ngā hua ki te BCAA

Ka mahi i roto i te hanganga, e taea te faaoti i te reira e te kai tōtika hākinakina o BCAA, te arotake o kiritaki i roto i taua haamauraa ko he hua integrated mō te whakangungu whai hua i roto i te omaoma, me te whakatutuki i ngā hua pai, kahore kino ki te tinana.

Ki te kaha te tinana ahotea tinana e te faaruru nui haere hiahia waikawa GCA-amino, me te he rite ki te haere atu ratou i te kiko uaua, ārahi ki tona whakangaromanga. Ki te tangohia e koe enei matū i te waho, e taea te karohia te tukanga tuukinotanga.

Ka rite ki e whai wāhi ēnei waikawa amino i roto i te kōtuitanga pūmua?

wa i roto i te natura, e taea te wehea waikawa amino katoa ki faufaa, me te faufaa. Ki te taea e ki te synthesize ratou ake te momo tuatahi o matū te tinana tangata, ko te, te muri to tatou ki te tiki tahi ki te kai. Ratou kore o te pānga kino i runga i te hauora whānui, me te, he mahi wehe ki nunu'a mamafa. leucine, isoleucine me valine: Sports kai tōtika, kei roto i te wahi o te BCAA o, tākuta arotake whakau tenei, taea ki te hanga ake mo rahui ā-me te whakatau i te hiahia mō ngā waikawa amino faufaa ko. He mātātoa tā rātou i roto i te tukanga o te hanga pūmua, e te tikanga e i te taumata rāpoi, mau tonu te mahi noa o whēkau me ngā pūnaha katoa.

BCAAs rite te kawainga ki ētahi atu waikawa amino

Ki te titiro tatou hohonu ki te huarahi e tango i te wahi katoa minuti i roto i te tinana tangata, ka taea e kite tatou i te e whai ake nei: i hanga te alanine waikawa amino e te huringa e hāngai ana i runga i te rāpoi ngota kūhuka. Hua o tona paparetanga - pyruvate - whakamamaetia transamination. I roto i rite BCAA mahi rite te kaituku hauota. Ko te kupu, he waikawa amino hou - alanine, whakahaua nei ki te ate, me taea te tahuri reira ki te kūhuka whakamahia hei puna pūngao mō te uaua.

i hanga te tikanga taua e glutamine, e whai wāhi nui i roto i te kōtuitanga pūmua o te tinana katoa, whakahaere anabolism, pōturi iho catabolism, whakaongaonga te whakautu ārai me ngā pūtau intestinal, whai wāhi i roto i te kōtuitui o nucleotides.

BCAA mahi rite ao hauota kaituku amino. E whakaurua ēnei rōpū ki te aritarita waikawa amino o te rāpoi ngota ki te hanga i waetahi pūmua. Ka mau ratou i te waho, he reira taea ki te whakaora i te uaua, o nei te nuinga o e nekehia atu BCA. (Me arotake, whakaahua me ngā taunakitanga mo te whakamahi o enei puna o waikawa amino, a branched mekameka ki te tūhura i roto i mua) Sports Nutrition taea kitea e koe i roto i ia rokiroki i te kōtaha. taea ki te homai i te pai tohutohu, tango ki āhuatanga pūkete o te kaiao Hei kaiwhakatikatika mātanga ko. Heoi, kia tuatahi kōrero koe ki tō tākuta e pā ana ki te tali o te whakamahi o BCAAs i roto i to koutou take.

Āhuatanga o te huarahi o te mahi o te leucine

I roto i to tatou tinana, i reira he kotahi tikanga ngā, ka karanga te ūnga o te rapamycin mTOR ranei. Kei te faaterehia te reira na roto i te kōtuitanga pūmua i roto i te tinana: he kaha te taumata tiketike o ATP, puta te āhuatanga ritenga ina ārai i te reira.

Kei te mohiotia te reira e te hanganga o te pūmua - te tukanga pūngao-kaha te nuinga. Ka taea e whakahaere te reira i mTOR me inhibits kōtuitanga pūmua me te hypertrophy o te uaua te ma'ii'o, reira whai wāhi hoki ki te wātea o te leucine. I roto i te tahuri, tenei waikawa amino ko te kī ki te tupu uaua, te tākaro i te tūranga o te tīmatanga-pātene mō te pūnaha mTOR.

He aha e na ataahua ki kotiro BCAAs?

He meka ngā ko e te waikawa amino me mekameka pekapeka e kore anake e taea ki te whakaongaonga i te hanganga o te uaua kikokiko, engari tauturu hoki haerenga, taimaha. Source BCA - kai tōtika hākinakina, arotake (hoki ngā kōtiro) he mīharo noa. Māngai o te hawhe ataahua o te taata whakanui te whakakorenga o raruraru taimaha i te taikaha i muri i te whakamahi i tenei rongoā. He aha te mea te take o tenei pānga?

Kua Scientists haamaramaramahia te take raruraru taumaha. Faahapa taiaki motuhake - leptin. hāngai ana tōna mahi kei runga i te ture o te pākia, hiahia, me te reira taonga taimaha. Ko te secretion o tenei taiaki ko tika ti'aturi i runga i te nui o te ngako i roto i te tinana tangata. Ko te teitei te taimaha, hua te atu leptin te. A, no te noho tatou i runga i te kai, me te ngaro toa ngako, iti te kukū o tenei taiaki te. Ko te tinana tangata whakamahia ki te ihirangi motuhake o leptin, e kiia nei ko te me'akai mana ira. Ki te hanga ake mo tona kukū, me te kohikohi toa ngako tawhito, ka tīmata te tinana ki te whakaoho ake hiahia.

taea ki te taurite te kukū leptin me matekai āhua Leucine ko. Ko te hua ko te mana'o o te tini i roto i te whakamahi o te moni iti o te kai. Leucine Ko te puna o te kai tōtika hākinakina utu ki GCA. Reviews o ngā kōtiro tukua ki te whakatau e pā ana ki te whai huatanga o ēnei taputapu i roto i te whawhai ki te taumaha. I tua atu, e kore e taea e enei tāpiringa ngaro anake taimaha, engari ano hoki ki te kitea te uaua tightened me silhouette ataahua, i honoa e ki te īngoa i roto i te omaoma.

He aha te mea motuhake e pā ana ki tāpiringa hākinakina ki BCA?

Ētahi kaitäkaro, rongo e pā ana ki te painga o te leucine, whakapono ranea ki ngā i roto i te kai anake tenei waikawa amino, ta'etokanga isoleucine me valine ka e kia. Tenei, o te akoranga, tauturu ki tino whakaora moni, engari arata'i tenei ki te kore o te toto wē o enei matū nui, me te tā i te GCA he tāne i roto i te tinana. Na reira, ka riro he atu pono waikawa amino toru katoa i te wa ano hei wāhanga o te moni taurite.

āwangawanga hoki kaitäkaro te pātai e whai ake nei: "E whai ahau ki te tango i te GCA me pūmua? He reira tetahi painga i tenei tahitanga? "E taau ēnei pātai rite te kai tōtika hākinakina ki waikawa amino BCA e utu.

Scientists e kua ako kai tāpiringa raraunga, mutu e te kai tōtika hākinakina ki te BCA he tino o te uara nui. E hohoro ô ēnei waikawa amino te bloodstream me tae te kukū hiahiatia i roto i te wa poto. e kore e taea te rite ratou pānga pūkoro ki te hydrolyzate waikuruwhatu pūmua, he reira teitei e tekau wā.

Me pēhea te ki te tango i te GCA?

He mea nui ki te mau i te supplementation inenga o ngā raraunga i roto i te tikanga ki te whakatutuki i te hua pai. A, no te hoko whakapā te kaitohutohu ki te pātai o te pehea, ki te whakamahi i te BCA - kai tōtika hākinakina. Urupare rite ki te tango i te taputapu mea e hoki te tangata ki te taimaha o 70-80 kg tinana he ranea ki te tango 6.5 go o BCAA matatini. Ki te ko te taimaha o te kaipara 90-100 kg, kia nui haere te inenga ki te 6-7 g

He reira tetahi kino i taua kai tōtika hākinakina?

Ka rite ki ki tetahi atu tāpiritanga, kai tōtika hākinakina waikawa amino BCA whakaara ētahi feaa me wehi. I mua i tamata koe te tahi mea hou, me whai whakaaro koe e pā ranei reira tōraro i runga i to tatou tinana. Rerekē arotake tohu BCAA. Kino painga ranei - e kaha? Heoi, kia fakapapau'i reira kaitäkaro. He taketake ki te tinana tangata enei matū me e kore e taea e ia tuu i kino. pea te okotahi nui mate tuku e kua e pā ana ki te makanga o waikawa amino, engari e na onge e kore te mohio a ratou mahi e rite ana hei fakatokanga mamafa ki te whakamahi o te kai tōtika hākinakina ki te BCA enei take.

titau ia pātai he huarahi kouma, me te whai whakaaro. Ki te mea ko koe te maona, e tukuna, me te ki runga ki to koutou mahi sipoti tei runga i te ingoa honore, me te pai, ka whakamahi i te mana o te hākinakina ko reira tika, me te tika. Ranei e hiahia ana koe ki te whakatutuki i ngā hua rite mīharo rite te uara o te GCA kore ko te arai. I raro i taua mau huru, te whakamahi o te kai tōtika hākinakina utu te whakatikaia. Heoi, ki te haere koe ki te omaoma 2-3 wa he wiki mo te whanaketanga noa, ka kia nui kai tino tautika, e taea e koe, kahore tāpiritanga motuhake.