Yenzani i-Branched Chain Amino Acids?

Emhlabeni wokuqina nokondleka,i-branched chain amino acids (BCAAs) baye bathola ukunakwa okuphawulekayo ngezinzuzo zabo ezingase zibe khona ekusekeleni ukukhula kwemisipha, ukululama, nokusebenza okuphelele. Kodwa ayini ngempela ama-BCAA, futhi enzani? Kulo mhlahlandlela obanzi, sizohlola isayensi engemuva kwama-BCAA, indima yawo emzimbeni, nokuthi kungani eyisithasiselo okufanele sibe naso kunoma ubani ofuna ukuthuthukisa ukufaneleka kanye nezinjongo zezempilo.

Ukuqonda Amino Acids

Ngaphambi kokuba singene ekujuleni kwemininingwane yama-amino acid e-branched chain, kubalulekile ukuba nokuqonda okuyisisekelo kwama-amino acid ewonke. Ama-amino acid ayizingqimba zokwakha amaprotheni, abalulekile ekukhuleni nasekulungiseni izicubu, izicubu nezitho zomzimba emzimbeni. Kunama-amino acid angama-20 ahlukene akha izinkulungwane zamaprotheni ahlukene emzimbeni womuntu, futhi angahlukaniswa ngamaqembu amathathu: ama-amino acid abalulekile, angabalulekile, nanemibandela.

Ama-amino acid abalulekile yilawo umzimba ongeke ukwazi ukuwakhiqiza ngokwawo futhi kufanele atholwe ngokudla noma ukwengezwa. Ngakolunye uhlangothi, ama-amino acid angabalulekile, angahlanganiswa ngumzimba, kuyilapho ama-amino acid anemibandela ngokuvamile awabalulekile ngaphandle kwezikhathi zokugula noma zengcindezi.

Yini I-Branched Chain Amino Acids (BCAAs)?

Ama-amino acid amaketango egatsha, avame ukubizwa ngokuthi ama-BCAA, ayiqembu lama-amino acid amathathu abalulekile: i-leucine, isoleucine, ne-valine. Lawa ma-amino acid athile ahlukaniswa “njengeketango elinegatsha” ngenxa yesakhiwo sawo samangqamuzana ahlukile, awenza ahluke kwamanye ama-amino acid.

I-Leucine ibhekwa njenge-BCAA ebaluleke kakhulu uma kuziwa ekukhuthazeni ukuhlanganiswa kwamaprotheni emisipha, okuyinqubo yokwakha izicubu ezintsha zemisipha. I-Isoleucine idlala indima ekukhiqizeni amandla ngesikhathi sokuzivocavoca futhi isiza ukulawula amazinga kashukela egazini, kuyilapho i-valine ihileleke ekusetshenzisweni kwemisipha kanye nokulungisa izicubu.

Iqhaza lama-BCAA Emzimbeni
Manje njengoba sesiqonda kangcono ukuthi ayini ama-BCAA, ake sihlole izindima zawo ezithile emzimbeni nokuthi kungani eziswa kakhulu emphakathini wokufaneleka nowezempilo.

1. Ukukhula Nokulungiswa Kwemisipha
   Esinye sezizathu eziyinhloko ze-BCAAs ethandwa phakathi kwabasubathi nabathandi bokuqina amandla abo okusekela ukukhula nokulungisa imisipha. I-Leucine, ikakhulukazi, iboniswe ukuthi isebenze indlela eyinhloko yokubonisa emzimbeni evuselela ukuhlanganiswa kwamaprotheni emisipha, okuholela ekwandeni kwesisindo somzimba ngokuhamba kwesikhathi.

Ukwengeza, ama-BCAA atholakale enciphisa ubuhlungu bemisipha kanye nokulimala ngemva kokuzivocavoca okukhulu, okuvumela ukululama ngokushesha nokusebenza okuthuthukisiwe okuphelele. Lokhu kubenza babe ithuluzi elibalulekile kunoma ubani ofuna ukukhulisa izinzuzo zabo futhi anciphise umthelela wokujima okukhandlayo emisipha yabo.

2. Ukukhiqiza Amandla kanye Nokukhuthazela
   Ngaphezu kwendima yawo ekukhuleni nasekulungiseni imisipha, ama-BCAA aphinde abambe iqhaza elibalulekile ekukhiqizweni kwamandla ngesikhathi sokuzivocavoca. I-Isoleucine, ikakhulukazi, ibandakanyeka ekulawuleni amazinga kashukela egazini kanye nokusetshenziswa kweglucose njengomthombo wamandla. Lokhu kungaba yinzuzo ikakhulukazi kubasubathi bokubekezela kanye nalabo abajima isikhathi eside noma esiphezulu.

Ngokwenezela ngama-BCAA, abantu ngabanye bangase bathole ukukhuthazela okuthuthukisiwe, ukukhathala okuncishisiwe, nokusebenza okuthuthukisiwe phakathi neseshini yabo yokuqeqesha, ekugcineni kuholele emiphumeleni engcono nokusebenzisa amandla ngokuphumelelayo.

3. Ukulondolozwa KweMisa Yemisipha Ethambile
   Ngezikhathi zokuvinjelwa kwekhalori noma ukuncipha kwesisindo, umzimba ungase uphule izicubu zemisipha ukuze uthole amandla, okuholela ekulahlekelweni kwemisipha ethambile. Kodwa-ke, ama-BCAA akhonjiswe ukuthi asize ukugcina isisindo semisipha phakathi nalezi zikhathi ngokuhlinzeka ngezakhi ezidingekayo zokwakha amaprotheni ngenkathi futhi esebenza njengomthombo wamandla ngokwawo.

Lokhu kubaluleke kakhulu kubantu abafuna ukulahlekelwa amafutha omzimba kuyilapho begcina imisipha yabo, njengoba ama-BCAA angasiza ekuvimbeleni ukuwohloka kwezicubu zemisipha futhi asekele umzimba omncane, ochazwe kakhudlwana.

Ukukhetha Isengezo Esilungile se-BCAA

Ngokuthandwa okukhulayo kwama-BCAA, imakethe igcwele izithasiselo eziningi ezithi zinikeza imiphumela engcono kakhulu. Lapho ukhetha isithasiselo se-BCAA, kubalulekile ukucabangela izici ezimbalwa ukuze uqiniseke ukuthi uthola umkhiqizo wekhwalithi ephezulu oletha izithembiso zawo.

1. Isilinganiso se-BCAA
   Isilinganiso esifanele sama-BCAA yisihloko senkulumompikiswano phakathi kochwepheshe, kodwa isincomo esivamile isilinganiso esingu-2:1:1, okusho ukuthi i-leucine ephindwe kabili kune-isoleucine ne-valine. Lesi silinganiso kukholakala ukuthi sisebenza kakhulu ekukhuthazeni ukuhlanganiswa kwamaprotheni emisipha kanye nokuhlinzeka ngezinzuzo ezifanele zama-BCAA.

2. Izithako Ezengeziwe
   Izithako eziningi ze-BCAA nazo ziqukethe izithako ezengeziwe ezifana nama-electrolyte, amavithamini, namaminerali asekela ukugeleza kwamanzi, ukukhiqizwa kwamandla, nokusebenza kukonke. Cabangela ukuthi lezi zithako ezingeziwe ziyahambisana yini nezidingo nemigomo yakho ethile, bese ukhetha isithasiselo esikunikeza ukwesekwa okuphelele kwemizamo yakho yokufaneleka.

3. Ikhwalithi nobumsulwa
   Bheka izithasiselo ze-BCAA ezihlolelwe ubumsulwa namandla, okuqinisekisa ukuthi uthola umkhiqizo ongenazo ukungcola kanye nekhwalithi ephezulu kakhulu. Ukwengeza, ukukhetha umkhiqizo othembekile nothembekile kunganikeza ukuthula kwengqondo nokuqiniseka ekusebenzeni kwesengezo.

Ukufaka ama-BCAA Emjikelezweni Wakho

Manje njengoba sesihlole izinzuzo zama-BCAA kanye nendlela yokukhetha isithasiselo sekhwalithi, ake sixoxe ngokuthi ungasifaka kanjani esimisweni sakho sansuku zonke ukuze sibe nomthelela omkhulu.

1. Ngaphambi kokujima
   Ukuthatha ama-BCAA ngaphambi kokuzivocavoca kungasiza imisipha yakho ukuze ihlangabezane nezidingo zomzimba ezizayo futhi ikunikeze umthombo wamandla otholakala kalula ngesikhathi sokuzivocavoca. Lokhu kungaba yinzuzo ikakhulukazi kubantu abazibandakanya ekuziqeqesheni okusheshayo noma ukujima okunezinga eliphezulu lapho amazinga wamandla engase abe ukukhathazeka khona.

2. Ukujima kwangaphakathi
   Ukusebenzisa ama-BCAA ngesikhathi sokuzivocavoca kwakho kungasiza ekusimamiseni amazinga wamandla, kunciphise ukukhathala kwemisipha, futhi kusekele ukugeleza kwamanzi, ikakhulukazi phakathi nezikhathi zokuqeqesha ezinde noma imisebenzi yokukhuthazela. Izithasiselo eziningi ze-BCAA zifika ziyimpushana efanelekile noma ifomu eliwuketshezi, okwenza kube lula ukuzisebenzisa ngesikhathi sokuzivocavoca.

3. Ngemva Kokuzivocavoca
   Ngemva kokuqeda ukujima kwakho, ama-BCAA angasiza enqubweni yokululama ngokukhuthaza ukuhlanganiswa kwamaprotheni emisipha, ukunciphisa ubuhlungu bemisipha, nokusekela ukulungiswa kwemisipha iyonke. Ukusebenzisa ama-BCAA efasiteleni langemva kokujima kungasiza ukuqalisa inqubo yokutakula futhi kubeke isiteji sokukhula kwemisipha nokuvumelana nezimo.

Umugqa Ophansi
Ama-amino acid amaketango egatsha adlala indima ebalulekile ekusekeleni ukukhula kwemisipha, ukululama, nokusebenza kukonke, okuwenza abe isengezo esibalulekile kunoma yiluphi uhlobo lokufaneleka kanye nokudla okunomsoco. Kungakhathaliseki ukuthi ungumdlali ofuna ukukhulisa izinzuzo zakho, umshisekeli wokufaneleka olwela ukuthola imiphumela engcono, noma othile nje ofuna ukusekela impilo yakhe yonke nokuphila kahle, ama-BCAA anikeza uhla lwezinzuzo ezingakusiza ufinyelele imigomo yakho.

Ngokuqonda isayensi yama-BCAAs, ukukhetha isithasiselo sekhwalithi ephezulu, futhi usihlanganise ngendlela ehlelekile esimisweni sakho, ungasebenzisa amandla alawa ma-amino acid abalulekile ukuze uthuthukise uhambo lwakho lokufaneleka futhi uvule amandla akho aphelele.

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Sengiphetha, izinzuzo ezingaba khona ze-BCAAs ziwenza abe isithasiselo okufanele sibe nakho kunoma ubani ofuna ukuthuthukisa ukukhula kwezicubu zabo, ukululama, nokusebenza kukonke. Ngokuqonda okucacile kwendima yabo emzimbeni kanye nendlela yokukhetha isithasiselo esifanele, ungasebenzisa amandla e-BCAA ukuze usekele ukufaneleka kwakho nemigomo yezempilo, ekugcineni uvule amandla akho aphelele futhi uzuze imiphumela oyifunayo.