Umzimba uqukethe ama-amino acid angamashumi amabili, okuyisishiyagalolunye kuwo athathwa njengebalulekile njengoba umzimba awukwazi ukuwakhiqiza ngakho-ke atholakala emithonjeni engaphandle. Kunama-amino acid ayisishiyagalolunye abalulekile, kanti amathathu athathwa njenge-branched-chain ngenxa yesakhiwo sawo samakhemikhali, okuhlanganisa i-isoleucine, i-valine, ne-leucine. Atholakala ekudleni okunamaprotheni amaningi njengemikhiqizo yobisi, inyama, namaqanda kanye nefomu lempushana yokudla Izithako nabaningana izinzuzo ezingaba khona. Ama-amino acid amaningi avame ukuqhekeka esibindini; Nokho, BCAAs ngokuvamile amuncwa imisipha. Akumangalisi ukuthi abakhi bomzimba nabasubathi bathanda izithako zabo ngenxa yemiphumela ye-BCAAs ekusebenzeni kwemisipha.
Izinzuzo zezempilo ze-BCAAs
Ama-amino acid e-branched-chain atholakala maphakathi nawo-1800, futhi kusukela lapho, kuye kwenziwa izifundo ezimbalwa ukuhlola izinzuzo zawo emzimbeni. Lawa ma-amino acid anezinzuzo eziningi ezingaba khona emzimbeni, kanti olunye ucwaningo lusadingeka ukuze luphenye izinzuzo ezengeziwe.
Ukwanda kokwakhiwa kwemisipha
I-Leucine, enye ye-BCAAs, yaziwa ngekhono layo lokuvula izindlela ezithile zomzimba ezinomthwalo wokuvuselela ukwakheka kwamaprotheni emisipha. Olunye ucwaningo olulawulwa yi-placebo lunikeze isiphuzo esinamagremu angu-5.6 we-BCAAs kubantu abavela ekuvivinyweni kokumelana. Umphumela ubonise ukwenyuka kwama-22% ku-protein synthesis kunalawo angaphansi kwesiphuzo se-placebo. Iprotheyini ye-whey equkethe i-BCAAs iphumelela nakakhulu ekwakheni imisipha. Olunye ucwaningo luphakamisa ukwanda okungama-50% kokuhlanganiswa kwamaprotheni njengoba amaprotheni e-whey enawo wonke ama-amino acid ayisishiyagalolunye adingekayo ekukhuleni kwemisipha. Ngokocwaningo, kwafinyelelwa esiphethweni sokuthi, nakuba ama-BCAA ethuthukisa ukwakheka kwamaprotheni, ukusebenza kwawo kuncike kwamanye ama-amino acid abalulekile.
Yehlisa ukukhathala kwemisipha
Olunye ucwaningo lubonisa ukuthi ama-BCAA angasiza ekwehliseni ubuhlungu bemisipha nokukhathala ngemva kokuzivocavoca. Ukwethula umzimba ezindleleni ezintsha zokujima noma ukwandisa amandla okuzivocavoca kungaholela ekubambezelekeni kokuqala kobuhlungu bemisipha (DOMS) noma ubuhlungu bemisipha. Abanye abacwaningi bayavuma ukuthi i-DOMS ibangelwa izinyembezi ezincane emisipha ezisuka ekuzilolongeni okujulile. Njengoba ama-BCAA anganciphisa ukulimala kwemisipha, anganciphisa ukuqina nobude be-DOMS. Ucwaningo oluningi luphakamisa ukuthi ama-BCAA ehlise ukuwohloka kwamaprotheni ngesikhathi sokuzivocavoca futhi anciphisa amazinga e-creatine kinase, ikhemikhali ekhombisa ukulimala kwemisipha. Ukwengezwa ngama-BCAA kutholwe kwehlisa ukudabuka kwemisipha futhi kube nomthelela ekululameni ngokushesha kwemisipha eyonakele.
Zisiza ukuvimbela Ukuwohloka kwemisipha noma ukuwohloka
Amaprotheni emisipha yomzimba asesimweni sokuguquguquka okuqhubekayo, okusho ukuthi njengoba amaprotheni amasha ehlanganiswa, amadala ayancipha. I-BCAAs ithuthukisa isimo se-anabolic yemisipha, okuyizinga lapho amaprotheni ahlanganiswa khona edlula amaprotheni emisipha amoshayo, okuholela ekuzuzeni kwemisipha. I-BCAAs ingaba nomthelela ekuzuzeni imisipha ngokukhuthaza ukwakheka kwamaprotheni ngaphezu kokuwohloka, noma ingavimbela izinga lapho amaprotheni amadala emisipha ephulwa khona. Ukuwohloka kwemisipha ngokuvamile kuhlotshaniswa nokugula okungapheli, ukungondleki kahle, izikhathi zokuzila ukudla, nomdlavuza. Ngezikhathi zokuwohloka kwemisipha, kubalulekile ukufaka esikhundleni sama-amino acid abalulekile, okuhlanganisa nama-BCAA, njengoba enza ama-40% e-amino acid adingwa umzimba. Ukwethulwa okunjalo kwama-BCAAs emzimbeni kusetshenziswa izithasiselo kuzokwehla ijubane uma kungamisi inqubo yokumosheka kwemisipha.
Zingase zibe usizo kubantu abanesifo sesibindi
Iziguli eziphethwe yi-cirrhosis yesibindi ngokuvamile zihlushwa ukungondleki kwamaprotheni ngisho noma zisebenzisa ukudla okunomsoco. Lesi sifo sesibindi sihlotshaniswa ne-hyperalbuminemia kanye nokulahlekelwa kwemisipha yamathambo, futhi ukutholakala kwe-BCAAs supplement kungathuthukisa isimo. Ama-BCAA angasiza ukuthuthukisa ukugcwala kwe-plasma ku-insulin futhi athuthukise ukusebenza kwamaseli e-beta kubantu abaphethwe yisifo sesibindi esingamahlalakhona. Umphumela wocwaningo olulodwa ubonisa ukuthi i-BCAA ingathinta kakhulu ukumelana ne-insulin. Olunye ucwaningo luphakamisa ukuthi izithasiselo ze-BCAAs zingasekela ukulahleka kwamaprotheni ngenkathi zithuthukisa ukuhlangana futhi zithuthukisa isimo sokudla seziguli ezine-hepatic. I-Hepatic Encephalopathy (HE) yisifo sesibindi esenzeka lapho isibindi singakwazi ukususa ubuthi obusegazini ngokuphumelelayo, okubangela ukungasebenzi kahle kobuchopho. Ucwaningo olwenziwa ezigulini ze-HE kusetshenziswa i-BCAA lubonise ukuthi iqembu elithole isithasiselo se-BCAA libonise umphumela ongcono ekuhlolweni kwe-neuropsychological. Kodwa-ke, ayikwazanga ukuvimbela ukuphindaphinda nokufa kwe-HE.
Kunciphisa ukukhathala ngemva kokuzivocavoca
Kuyinto evamile ukuzwa ukukhathala okuhambisana nokuzivocavoca; Nokho, ukuthi umuntu usheshe akhathale kangakanani kuncike ezintweni eziningana ezifana nezinga lokuzilolonga, ukuqina kokuzivocavoca, kanye nezici zendawo ezungezile. Ama-BCAA asetshenziswa kakhulu ngesikhathi sokuzivocavoca, okubangela ukwehla kwegazi, okusho ukuthi izinga le-tryptophan amino acid liyakhula ebuchosheni. Khona-ke i-tryptophan iguqulwa ibe i-serotonin ebangela ukukhathala ngesikhathi sokuzivocavoca. Ukwethulwa kwe-BCAA emzimbeni ngokusebenzisa izithasiselo kuthuthukisa ukugxila kwengqondo njengoba kunciphisa ukukhathala ngesikhathi sokuzivocavoca.
Ukudla kunothile ngama-BCAA
Izwe lezithako zokudla okunomsoco ligcizelela ukubaluleka kwe-BCAA kubakhi bomzimba nabasubathi abahlose ukwakha imisipha, ukuthuthukisa ukukhuthazela nokunciphisa isikhathi sokutakula. Lokhu kukhuthazwa yingoba lezi zivimbelo zokwakha amaprotheni zikhulisa ukukhula kwemisipha kuyilapho zehlisa ukukhathala nokuqaqamba kwangemva kokuzivocavoca. Abanye abantu basebenzisa izithasiselo ukuze bathole la ma amino acid emzimbeni; Nokho, ukudla kwemvelo kuyindlela ephephile futhi enomsoco yokuthuthukisa ukusebenza kokujima. Ukudla okuphezulu ku-BCAA kufakiwe kuthebula elingezansi.
| UKUDLA | BCAA |
| 100 amagremu inyama | 6.8grams |
| Isikophu esisodwa se-whey protein powder | 5.5 amagremu |
| I-100 grams yenkukhu | 6.0 amagremu |
| Isipuni esisodwa se-soy powder | 5.6 amagremu |
| 100 amagremu we-salmon | 4.8 amagremu |
| Amaqanda amabili | 3.3 amagremu |
| 100 amagremu we-turkey | 4.63 amagremu |
| U-235ml wobisi | 2.21 amagremu |
| 140 amagremu yogurt Greek | 2.1 amagremu |
I-Bottom
Ama-BCAA angama-amino acid amathathu abalulekile e-branched-chain anikezwa leli gama ngesakhiwo samakhemikhali nemisebenzi yawo, futhi ahlanganisa i-leucine, i-valine, ne-isoleucine. Ngokungafani namanye ama-amino acid abalulekile, aphukile emisipha futhi asiza ekwakheni nasekukhuleni kwemisipha. Njengoba zingama-amino acid abalulekile, athathwa ekudleni noma ezithasiselweni ngoba umzimba awuwakhiqizi. Lawa ma-amino acids asetshenziselwe emkhakheni wezokwelapha ukunciphisa noma ukuvimbela ukuwohloka kwemisipha nokunciphisa izimpawu zesifo sesibindi. Angatholakala kalula ngamanani amakhulu ekudleni kwemvelo emhlabeni jikelele. Awukho umthamo omisiwe wezithasiselo ze-BCAAs.
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