The Top Three e Susumetsang MPS
Lijo tsa protheine li tsejoa e le tsa bohlokoa bakeng sa kholo ea mesifa le nts'etsopele har'a batho ba baholo le baatlelete ba sebetsang. Seo se ntlafatsa boleng ba protheine e etsang hore e sebetse hantle bakeng sa mesifa ea protheine (MPS) ke boteng ba amino acid. Limela le lihloliloeng tsa lijo tsa liphoofolo li na le protheine empa li fapane ka mofuta le palo ea mafura a amino acid.
Liprotheine le li-amino acid
Li-amino acids ke liprotheine tse hahang 'me li thusa ho fumana boleng ba protheine. Ho na le li-amino acid tse 20 tse nang le li-amino acid tse tharo (EAAs) le 11 tse sa hlokahaleng tsa amino acid (NEAAs). 'Mele o hloka bohle ba 20 empa li-EAA li sitoa ho hlahisoa ke' mele 'me li tlameha ho tsoa lijong tseo re li jang.
Lintho tse hlokahalang tsa amino acid tse fumanoang lijong tsa rona li akarelletsa methionine, valine, leucine, iso-leucine, threonine, lysine, tryptophan, le phenylalanine. Histidine e kenyelelitsoe e le boitsebiso bo eketsehileng ba amino e hlokahalang bakeng sa ntshetsopele ea bongoaneng.
Lintlha tse latelang li hlalosa mosebetsi ka mong le e mong oa bohlokoa oa amino acid:
- Methionine - e tšehetsa tlhahiso ea masapo a masapo, ho thehoa ha sebōpeho le ho hōla ha mesifa.
- Valine - e thibela ho senyeha ha mesifa nakong ea boikoetliso, ho tšehetsa mesebetsi ea letsatsi le leng le le leng, metabolism ea mesifa le ho hōla, ho thusa tsamaiso ea methapo ho kenyeletsa ts'ebetso ea ts'oaetso le ho boloka litekanyetso tsa naetrojene. Karolo ea sehlopha sa amino acid (BCAA) e entsoeng ka lekala.
- Leucine - e susumelletsa mesifa ho hōla le matla, 'me e laola tsoekere ea mali pele le ka mor'a ho ikoetlisa. Ho nkoa e le 'ka sehloohong' branched chain amino acid (BCAA) e ikarabellang bakeng sa mesifa ea protheine synthesis.
- Iso-leucine - mofuta oa leucine o thusang ho hlahisa matla le ho eketsa kholo ea nitrojene liseleng tsa mesifa. Karolo ea sehlopha sa amino acid (BCAA) e entsoeng ka lekala.
- Threonine - e thusa ho boloka pelo e phetseng hantle, sebete, ho itšireletsa le tsamaiso ea methapo ea mantlha.
- Lysine - e boloka maemong a loketseng a carnitine a thusang ho theola k'holeseterole.
- Tryptophan - e sebetsa e le mothapo oa mali, o laola lihomone tse itseng, mme o khothalletsa tsamaiso ea methapo le bophelo bo botle ba boko . E tsejoa e le ho hlaphoheloa ke amino acid.
- Phenylalanine - e fetoloa ho tyrosine ka mor'a ho ts'ula le ho thusa ka boitsebiso ba kelello ea boko le ho etsa hormone ea qoqotho.
- Histidine - e thusa ka nts'etsopele le tlhokomelo ea lisele tse phetseng hantle 'meleng le tsamaiso ea methapo. Bohlokoa bakeng sa bana le ntshetsopele ea bongoaneng.
Liprotheine tse tsoang mehloling e mengata ea lijo tsa liphoofolo li na le li-amino acid (EAAs) tsa bohlokoa ka ho lekaneng. Tsena li boetse li bitsoa liprotheine tse feletseng. Lijo tse tsoang lihlahisoa tsa limela hangata ha li na letho kapa tse ling tse bohlokoa tsa amino acid tse theha protheine e sa phethehang. Protheine ea limela e bontšoa e le ho fokotsa li-amino acid tse khethehileng ho akarelletsa lysine, methionine le tryptophan e fokotsang ts'ebetso ea protheine 'meleng. Ho ea ka lipatlisiso, liprotheine tse thehiloeng liphoofolong le tsa lebese li na le li-EAA tse phahameng ka ho fetisisa bakeng sa protheine ea pele le mesifa ea kgolo ea mosebetsi.
Boleng ba protheine bo lekantsoe ho sebelisa mekhoa e '
- Phaputso ea lik'hemik'hale - e bua ka protheine ea amino acid ea protheine le e 'ngoe le e' ngoe ea amino acid e behoa ke hore na ho na le bokae bo kae ka protheine eo
- Matšeliso a Atlehang a Protheine - tekanyo ea boima ba 'mele ea sehlopha sa teko e arohaneng le ho ja lijo tsa protheine nakong ea teko
- Bohlokoa ba likokoana-hloko - tekanyo ea protheine maling 'meleng le' mele o ka e sebelisa bakeng sa ho hōla ha mesifa, joalo-joalo.
- Protheine e hlalosang-Correction ea Amino Acid Score (PDCAAS) - e nkoa e le mokhoa o motle oa ho lekanya boleng ba protheine; e hlahloba litlhoko tsa amino acid le bokhoni ba rona ba ho bo chesa
- Tlhahlobo ea Amino Acid Oxidation (IAAO) - mokhoa o mocha o atlehileng o sebelisetsoang ho fumana bongata ba li-amino acid tse tsoang liprotheine tsa phepo le liprotheine tse hlokahalang
Ka kakaretso, boleng ba protheine bo bolela hore na bo atlehile hakae ho susumelletsa mesifa ea protheine (MPS) le ho khothalletsa ho hōla ha mesifa. Ena ke ho ameha ka batho ba bangata ba mafolofolo ba sebetsang, baatlelete le batho ba nang le bokooa-hloko ba batlang se molemo ka ho fetisisa ho tsoa liprotheine tsa bona . Ho bonahala setšoantšo sa amino acid se bapala karolo e kholo ka ho ja mohloli oa protheine ea boleng bo phahameng. Lipatlisiso li boetse li bontša hore ho na le li-amino acid tse tharo tse hlokahalang haholo tse ikarabellang bakeng sa ho laola protheine e lekanyelitsoeng.
The Top 3 Essential Amino Acids bakeng sa Letsoho la Mafu
Li-amino acid li khona ho etsa liprotheine ho lokisa le ho tsosolosa mesifa ea masapo le likokoana-hloko. Le hoja li-amino acid tsohle tsa bohlokoa (EAAs) li bohlokoa bakeng sa mosebetsi ona, tse tharo li bontšoa hore li phetha karolo ea bohlokoa. EAAs leucine, isoleucine le valine li khetholloa ka ho khetheha ho laola protheine metabolism, neural function, le glucose ea mali le molao oa insulin.
Leucine, isoleucine le valine li boetse li na le li-amino acid (BCAAs) tse bontšitsoeng hore ke tsona tse ka sehloohong tsa mesifa ea protheine (MPS). Kamoo ho bonahalang kateng, BCAA e kenella mali ka potlako ha e nkoa ka molomo mme e fana ka lisele tsa mesifa le likhahla tse phahameng tsa amino acid bakeng sa ho lokisa mesifa le kgolo. Ke ka lebaka leo batho ba baholo ba bangata ba sebetsang le baatlelete ba khethetsoeng ho tlatsetsa ka BCAAs.
Ha lihlahisoa tse tharo tsa bohlokoa tsa amino acid li fumaneha, ho bonahala eka leucine e phahame bakeng sa kholo ea mesifa le matla . Lipatlisiso li bontša ho ja leucine feela pakeng tsa lijo tse fetisang liprotheine ka ho eketsa matla a mahlaseli a mesifa ea mesifa. Liphuputso tse 'maloa tsa lipapali tsa lipapali li khothalletsa baatlelete hore ba je leucine e lekaneng ho tsoa mehloling ea protheine ea boleng boemong bo bong le bo bong.
Journal of the International Society Sports Nutrition e fane ka lintlha tse latelang tsa bohlokoa ho li-amino acid (EAAs) le boleng ba protheine:
- Lihlahisoa tsa protheine tse nang le litekanyetso tse phahameng tsa amino acid li nkoa e le boleng bo phahameng.
- 'Mele o sebelisa 20 amino acid ho etsa liprotheine, empa tse robong tse bohlokoa tsa amino acid li fuoa feela lijo tseo re li jang ho finyella litlhoko tsa rona tsa letsatsi le letsatsi.
- Li-amino acid tse bohlokoa (EEA) li bontšoa hore li na le boikarabello bakeng sa ho eketseha ha liprotheine tsa mafura li-dose tse pakeng tsa 6 le 15 dikgerama.
- Litekanyo tsa Leucine tsa ligrama tse 1 ho isa ho tse 3 ka lijo li bonahala li le bohlokoa ho matlafatsa mesifa ea protheine.
- Makala a amino acid (BCAAs) isoleucine, leucine le valine li bonahala li sebetsa ka boeona kapa ka kakaretso ho susumelletsa ho etsa liprotheine bakeng sa kholo ea mesifa le ho lokisoa.
- Le hoja tekanyo e kholo ea leucine feela e bontšoa ho etsa hore mesifa e hōle, ho bontšoa hore ho ja ka tsela e leka-lekaneng ea li-amino acid (EEA) tsa bohlokoa ho etsa hore ho eketsehe haholo.
- Ho sebelisa liprotheine tsa boleng bo botle ka nako e nepahetseng le litekanyo tse lekaneng tsa leucine / BCAA e tla ntlafatsa haholo ho eketseha ha mesifa ea protheine (MPS).
Li-protein Source Comparisons
Mefuta e ntle ka ho fetisisa ea protheine ke eona e ka khonang ho ama protheine e lekaneng holim'a lijo le ho tsosa kholo ea mesifa hammoho le tahlehelo ea mafura ka nako e telele . Ho phaella moo ho latela lipatlisiso, bokhoni ba protheine bo ntlafatsang tšebetso ea 'mele ea ho itšireletsa mafung le ho khothalletsa tikoloho ea antioxidant hape e lokela ho nkoa. Seo se bonahalang se finyella pakane ena le lintlha tsa bohlokoa ho khethollo ea protheine ke leucine e khotsofatsang le tekanyo ea protheine e ka fumanoa. Ho utloisisa hore na liprotheine tse latelang li tsoa joang boleng le katleho li tla u thusa ho khetha protheine e nepahetseng bakeng sa hau:
Liprotheine tsa lebese li 'nile tsa batlisisoa ka ho pharaletseng' me li bontšoa hore li ntlafatse ka ho feletseng mesaletsa ea ho sebetsa ha mesifa. Hape ke tsela e ntle ea ho tlatsa mabenkele a glycogen le ho ntlafatsa protheine e leka-lekaneng ho matlafatsa mesifa ea protheine synthesis (MPS). Liprotheine tsa 'mala li boetse li bontšoa hore li eketsa masapo le matla a neuromuscular. Ba na le sekhahla se seholohali sa leucine se nang le lintlha tse phahameng ka tekanyo ea Protein Digestibility-Corrected Amino Acid (PDCAAS). Liprotheine tsa lebese lia robeha likarolong tse peli:
- Casein - e phahameng ka ho fetisisa ka leucine, ditlamorao tse metsi empa li-gels ka methapo ea ho fokotsa tekanyo ea ho senya. Keketseho e nyenyane ea amino acid mahloriso empa e ntse e phahame bakeng sa nako e telele. Casein e bontšoa ho matlafatsa mesifa ea protheine ea pele le kholo.
- Whey - e ngata haholo ea leucine, metsi a qhibilihantsoeng, e kopanya habonolo le ka potlako. Lipatlisiso tsa nako e telele li bontša hore ho na le protheine ea whey e fokolang ka potlako e nang le molemo bakeng sa mahlahahlaha a boima a mahlahahlaha.
Liprotheine tsa mahe li nkoa e le mohloli o loketseng oa protheine e nang le phihlelo ea amino acid e sebelisitsoeng e le tekanyo ea ho bapisa liprotheine tse ling tsa lijo. Mahe ke liprotheine tse nang le boleng bo phahameng bo nang le leucine. Li bonolo ha li jeoa, li fumana li-protheine tse amohelehang, 'me li bontšoa ho eketsa haholo liprotheine tse mahetleng le meseng ea mali. Protheine ea mahe e sebetsa hantle ebile e nkoa e le lijo tse sebetsang bakeng sa batho ba nang le boikoetliso. Ho ea ka lipatlisiso, lijo tse sebetsang li na le profile ea limatlafatsi tse nang le melemo ea bophelo ho feta se fanoang ka phepo ea motheo.
Liprotheine tsa nama li tsebahala haholo hore li na le mehloli e mengata ea amino acid (EAAs). Phoofolo e na le tekanyo e feletseng ea EAAs mme e nkoa e na le bohlokoa bo phahameng ba likokoana-hloko. Liprotheine tsa nama li na le lexicine e phahameng le 30g e sebelisoang ea protheine ea nama ea nama ea khomo e bontšoa ho susumetsa mesifa ea protheine synthesis (MPS) ho batho ba bacha le ba hōlileng. Liprotheine tsa nama li boetse li na le micronutrients ea boleng bo botle le liminerale tse akarelletsang tšepe, B12 le folic acid . Patlisiso ea nako e telele e bontša liprotheine tsa nama li thusa ho eketsa mesifa le ho fokotsa boima ba mafura. Liprotheine tsa nama li boetse li na le mohloli o mongata oa molek'hule e bitsoang carnitine e bontšitseng ho thusa ho fokotsa mesifa e senyang ka lebaka la ho ikoetlisa .
Hangata liprotheine tse kopantsoeng li na le phofo e kopanyang whey le liprotheine tsa casein. Tse ling li kopanyelletsa le li-amino acid tse koetsoeng ka makala (BCAAs), glutamine le limatlafatsi tse ling tse eketsehileng. Lipatlisiso tse bontšang ho kopanya li-protheine li ka fana ka melemo e meng ho baatlelete. Tlhahlobo ea koetliso ea ho hanyetsa e ile ea bontša hore barupeluoa ba jang whey le casein ho kopanya ho ba le keketseho e kholo ea mesifa ea mesifa ho feta libeke tse 10. Liphuputso tse tšoanang li fihlile libeke tse 12 li bontšitse ntlafatso ea matla le ho hlophisoa ha 'mele. Liprotheine tse ling li ne li boetse li bontšoa hore li na le phello e ntle le e telele ka tekanyo ea litekanyetso tsa amino acid. Ho bonahala li-proteine tse kopantsoeng e ka ba tlatsetso e ntle ho etsa bonnete ba hore liprotheine tse nepahetseng li ja lijo tsa mesifa .
Mantsoe a latelang ke kakaretso ea lintlha tsa bohlokoa tse thehiloeng bopaking mabapi le mehloli ea liprotheine:
- Mehloli e mengata ea liprotheine e fumaneha ho baatlelete, 'me e mong le e mong o na le melemo le boiketlo.
- Lihlahisoa tsa protheine li hlahlojoa ho itšetlehile ka li-amino acid content, haholo-holo mahlakore a mangata a bohlokoa a amino acid (EAAs). Limatlafatsi tse ling le metsoako ea lik'hemik'hale le tsona li tlatsetsa boleng ba protheine.
- Lipatlisiso tsa nako e telele li bontša hore li-leucine li na le tekanyo le hore na ho ja lijo ke tsa bohlokoa hakae bakeng sa ts'ebetso ea lipapali, ho hōla ha mesifa le ho fola
- Liprotheine tse kopantsoeng li bonahala li fana ka motsoako oa limatlafatsi tse molemo tse akarelletsang leucine, EAAs, peptides ea bioactive le li-antioxidants. Lipatlisiso tse ling li hlokahalang ho fumana hore na ho na le sebopeho se setle hakae bakeng sa litefiso tse kholo tsa MPS ho phomola le ho latela koetliso.
Lentsoe le Tsoang ho
Ho sebelisa mohloli o nepahetseng oa protheine ke habohlokoa ho haha mesifa le ho lahleheloa ke mafura. Ho bonahala eka ha e na liprotheine tsohle, ebile ho na le tlhokomelo e eketsehileng ho lifahleho tsa bohlokoa tsa amino acid (EAAs) tse khothalletsoang ho netefatsa boleng le katleho. Li-amino acids (CBAAs) tse nang le taolo, haholo-holo lehlakore le phahameng la lekhenine mohloli oa liprotheine li bontšoa hore ke tsona tse ikarabellang bakeng sa kholo ea mesifa, matla le ho fola. Litaba tse monate li na le mefuta e mengata ea protheine ea mohloli oa ho khetha ho phela ka mokhoa o tsitsitseng kapa oa tlhōlisano.
> Mehloli:
Jäger R, et al., Liprotheine le boikoetliso, Sebaka sa boemo, Litaba tsa Mokhatlo oa Machaba oa Lijo tsa Ntoa , 2017
> Pasiakos SM, le al., Leucine-e ntlafalitse bohlokoa ba amino acid supplementation nakong ea boikoetliso bo itekanetseng ba boikoetliso ba 'mele bo eketsa nako ea ho ikoetlisa mesifa ea protheine synthesis, American Journal of Clinical Nutrition , 2011
> Churchward-Venne TA, et al., Molao oa phepo ea metsoako ea protheine e nang le ts'ebetso ea ho itšireletsa: mekhoa ea ho ntlafatsa banabolism, Journal of Nutrition le Metabolism , 2012