BCAA e boloka mesifa ha u ntse u fokotsa lik'hilojule
Makala a li-amino acid (BCAAs) ke e 'ngoe ea lithupelo tse matla ka ho fetisisa tse batlisisitsoeng le tse tloaelehileng tse matlafatsang mesifa ea ho fola. Li-BCAA li 'nile tsa bontšoa hore li ka thusa tšenyo ea mesifa e bakoang ke ho ikoetlisa' me ea susumelletsa mesifa ea protheine synthesis (mesifa ea ho hōla). Li boetse li amahanngoa le ho boloka boima bo boima nakong ea "lijo tse fokolitsoeng" tse thibelang lik'hilojule le lik'habohaedreite nakong ea ho ikoetlisa haholo. Batho ba baholo ba sebetsang ho baatlelete ba na le lipakane tsa ho ikoetlisa tse akarelletsang ho fumana mesifa ha ba ntse ba lahleheloa ke mafura. Mokhoa ona o hloka ho kopanya lik'hilojule le boikoetliso ka bomalimabe "ho beha kotsing bakeng sa tahlehelo ea mahlahahlaha, e ka fokotsang tshebetso." Sena ke moo BCAA e ka thusang haholo 'me re tla sheba kamoo ba ruang molemo kateng' meleng nakong ea lik'halori thibelo e amanang le koetliso e matla ea koetliso.
BCAAs ke eng?
Makala a amino acid (BCAAs) ke a sehlopha sa bohlokoa se nang le leucine, isoleucine le valine. Ntho ea bohlokoa e bolela hore 'mele ha o hlahise li-amino acid' me e tlameha ho jeoa ka phepo ea rona ea letsatsi le leng le le leng. Hona ho etsoa habonolo feela ho ja lijo tse mafura kapa ho noa protheine ea whey e nang le 25% ea BCAAs. Karolo e kholo ea li-amino acid e fumanehang ka har'a mesifa ea rona ea masapo le lithuto li bontšitse leucine e ikarabellang bakeng sa mesifa ea protheine (mesifa ea kgolo). Ha ho makatse hore ebe BCAAs ke "li-supplement tse sebelisoang ka ho fetisisa har'a baetsi ba 'mele ."
BCAA le ho ikoetlisa
Ho senyeha ha mesifa ho bakoang ke ho ikoetlisa (EIMD) ho etsahala nakong ea ho ikoetlisa ka thata 'me ha e le hantle re senya liphatsa tsa rona tse omeletseng. Letsatsing le hlahlamang, litla-morao tsa EIMD li ikutloa li ntse li eketseha haholo, li fokotsehile ka tsela e fokolang 'me li sebetsa hammoho le ho ruruha. Li-amino acid (BCAAs) tse nkiloeng pele le ka morao li sebetse li bontšitse "ho matlafatsa protheine ea mesifa e lebisang ho morao-rao ea mesifa ea ho ikoetlisa, ho lumella bareki hore ba koetlise nako e telele." Mantsoe a mang a nepahetseng ke ntlafatso ea lipapali ho feta ho sireletsa mesifa le BCAA supplementation . Journal of International Society of Sports Nutrition e tlaleha hore BCAA e nkiloe pele le ka morao koetliso ea ho hanyetsa e ile ea potlakisa ho fola ha mesifa le ho ntlafala ha mesifa. Phuputso e eketsehileng ke Mokhatlo oa Sechaba oa Matla le oa Boemo bo hlalositseng whey protein e nang le 25% ea BCAA e khothalletsang hore maruo a atlehe ka ho fetisisa libeke tse 10.
BCAAs le Calgic Restriction
Ho khaola kapa ho "khaola lijo" ke baatlelete ba tummeng empa batho ba baholo ba sebetsang ba leka ho theola 'mele ba boetse ba sebelisa mokhoa ona. Khaola lijo li bolela ho thibela lik'hilojule le lik'habohaedreite ho leka ho fokotsa mabenkele a lik'habohaedreite le ho qobella 'mele ho chesa mafura bakeng sa mafura. Sepheo sa leano ke ho khothalletsa tahlehelo ea mafura empa bothata ba thibelo ea caloric e kotsing ea tahlehelo ea mesifa ea bohlokoa. Ho khaola lik'hilojule le limatlafatsi tse hlokahalang ho ka boela ha lebisa ho fokotseha ts'ebetsong ea liatleletiki, ho kula ho eketsehileng le likotsi tse koetlisitsoeng. Ho ja li-protheine tse lekaneng ha ho etse hantle 'mele o motle' me o khothalletsa mesifa ho senya ho e-na le ho hōla. Ho na le lipalo tse ngata tsa lipatlisiso tse bontšang hore "ho boloka mesifa e hloka hore ho be le phetoho e lekaneng ea protheine ea boleng bo phahameng ." Batho ba bangata baatlelete le batho ba baholo ba mafolofolo ba ja liprotheine tse nang le branched-chain amino acid (BCAAs) ho etsa hore mesifa e hōle le thuso ea ho ikoetlisa . Lefapha la Mokhatlo oa Machaba oa Lipapali Litlhoko tsa kliniki li bontšitse tlatsetso ea BCAA tlas'a thibelo ea caloric le koetliso e boima ea ho hanyetsa e ile ea boloka boima bo bobebe le ho ntlafatsa boipheliso ka eona pele le ka mor'a ho ikoetlisa. Phuputso e 'ngoe ea lipatlisiso e ile ea khothalletsa hore ho be le likaroloana tse ngata tsa lik'habohaedreite "lijo tse fokolitsoeng" tse neng li tla thusa ho ntlafatsa katleho ea lipapali.
Lisebelisoa
Journal ea Meriana ea Meriana le Boiketlo ba 'Mele, Motheo oa li-amino acid supplementation o thibela ho fokotsa matla a ho hlahisa matla ka mor'a koetliso ea matla a matla, Gee TI et al., 1/20/16
Litaba tsa Mokhatlo oa Machaba oa Lipapali Mokhoa oa phepo, Sebopeho sa sehlopha se le seng se foufetseng, se lekanngoeng: branched-chain amino acid supplementation le koetliso ea ho hanyetsa e boloka boima ba 'mele nakong ea lijo tse thibeloang ke caloric, Wesley David Dudgeon et al., 1/5/16
Lenaneo la Mokhatlo oa Machaba oa Lipapali Tsa Mantsoe, Ts'enyeletso ea mesifa e bakoang ke ho ikoetlisa e fokotsehile ka ho hanyetsa-banna ba koetlisitsoeng ka branched chain amino acids: thuto e laoloang ka li-placebo e hlophisitsoeng ka makhetlo a mabeli, a bobeli, 5/8/12
Mokhatlo oa Sechaba oa Matla le oa Boemo, Liphello tsa liprotheine le amino acid e tlatsetso mabapi le ts'ebetso le ho ikopanya ha lithupelo nakong ea libeke tse leshome tsa koetliso ea ho hana, Kerneick CM et al., 8/06