5 Abubuwan Fa'idodi na BCAAs (Branched-Chain Amino Acids)

Wadatacce

• 1. Kara Girman Muscle
• 2. Rage Ciwan Muscle
• 3. Rage Motsa Jiki
• 4. Hana Naman Ciki
• 5. Amfanar da Mutane da Ciwon Hanta
• Abinci Mai Girma A BCAAs
• Layin .asa

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Akwai amino acid iri daban-daban wadanda suka hada dubunnan sunadarai daban daban a jikin mutum.

Tara daga cikin 20 ana daukar su amino acid mai mahimmanci, ma'ana ba zasu iya yin ku ta jikin ku ba kuma dole ne a same su ta hanyar abincin ku.

Daga cikin muhimman amino acid, guda uku sune amino acid masu rassa (BCAAs): leucine, isoleucine da valine.

"Branched-chain" yana nufin tsarin sunadarai na BCAAs, waɗanda ake samu a cikin abinci mai wadataccen furotin kamar ƙwai, nama da kayayyakin kiwo. Hakanan sune sanannen ƙarin abincin abincin da aka siyar da farko a cikin fom ɗin foda.

Anan akwai fa'idodi guda biyar na BCAAs.

1. Kara Girman Muscle

Ofaya daga cikin shahararrun amfani da BCAA shine haɓaka haɓakar tsoka.

BCAA leucine yana kunna wata hanya a cikin jiki wanda ke motsa haɗin furotin na tsoka, wanda shine tsarin yin tsoka (,).

A cikin wani binciken, mutanen da suka sha abin sha tare da gram 5.6 na BCAAs bayan motsa jiki na juriya suna da 22% mafi girma a cikin haɓakar furotin na tsoka idan aka kwatanta da waɗanda suka cinye abin maye ().

Da aka faɗi haka, wannan haɓakar haɓakar furotin na tsoka ta kai kusan 50% ƙasa da abin da aka lura a wasu nazarin inda mutane ke cinye ƙwayar protein mai ƙwanƙwasa mai ɗauke da irin wannan adadin na BCAA (,).

Furotin na Whey yana dauke da dukkan muhimman amino acid da ake bukata dan gina tsoka.

Sabili da haka, yayin da BCAA zasu iya haɓaka haɓakar furotin na tsoka, ba za su iya yin hakan ba gaba ɗaya ba tare da sauran muhimman amino acid ba, kamar waɗanda ake samu a furotin na whey ko wasu cikakkun hanyoyin samar da sunadarai (,).

Takaitawa BCAAs suna da mahimmanci
rawa wajen gina tsoka. Koyaya, tsokoki suna buƙatar duk amino mai mahimmanci
acid don kyakkyawan sakamako.

2. Rage Ciwan Muscle

Wasu bincike suna nuna BCAAs na iya taimakawa rage raunin tsoka bayan motsa jiki.

Baƙon abu ba ne ku ji ciwo kwana ɗaya ko biyu bayan aikin motsa jiki, musamman ma idan aikin motsa jikinku sabo ne.

Wannan ciwon ana kiransa jinkirin fara ciwon tsoka (DOMS), wanda ke haɓaka awa 12 zuwa 24 bayan motsa jiki kuma zai iya ɗaukar tsawon sa'o'i 72 ().

Duk da yake ba a fahimci ainihin dalilin DOMS a sarari ba, masu bincike sunyi imanin cewa sakamakon ƙananan hawaye a cikin tsokoki bayan motsa jiki (,).

An nuna BCAAs don rage lalacewar tsoka, wanda na iya taimakawa rage tsawon da tsananin DOMS.

Yawancin karatu sun nuna cewa BCAAs suna rage haɓakar furotin yayin motsa jiki kuma suna rage matakan halittar kinine, wanda yake alama ce ta lalacewar tsoka (,,)

A cikin binciken daya, mutanen da suka haɓaka tare da BCAA a gaban motsa jiki na motsa jiki sun sami raguwar DOMS da gajiya na tsoka idan aka kwatanta da rukunin wuribo ().

Sabili da haka, haɓakawa tare da BCAA, musamman kafin motsa jiki, na iya saurin lokacin dawowa (,).

Takaitawa Arin tare da BCAAs
na iya rage ciwon tsoka ta hanyar rage lalacewa a cikin tsokoki.

3. Rage Motsa Jiki

Kamar yadda BCAA zasu iya taimakawa rage ciwon tsoka daga motsa jiki, haka nan suna iya taimakawa rage gajiya mai haifar da motsa jiki.

Kowane mutum na fuskantar gajiya da gajiya daga motsa jiki a wani lokaci. Yadda saurin da kuka gaji ya dogara da dalilai da yawa, gami da ƙarfin motsa jiki da tsawon lokacinsa, yanayin muhalli da ƙoshin lafiya da ƙoshin lafiya ().

Tsokokinku suna amfani da BCAA yayin motsa jiki, suna haifar da matakan cikin jinin ku ya ragu. Lokacin da matakan jini na BCAAs suka ƙi, matakan mahimman amino acid tryptophan a cikin kwakwalwar ku suna ƙaruwa ().

A cikin kwakwalwar ku, tryptophan ya canza zuwa serotonin, sinadarin kwakwalwa wanda ake tunanin zai taimaka ga ci gaban gajiya yayin motsa jiki (,,).

A cikin karatun biyu, mahalarta waɗanda suka ba da gudummawa tare da BCAAs sun inganta ƙwarewar tunanin su yayin motsa jiki, wanda ake tsammanin zai iya haifar da sakamakon rage gajiya na BCAAs (,).

Koyaya, wannan raguwar gajiya da wuya ya fassara zuwa inganta cikin aikin motsa jiki (,).

Takaitawa BCAAs na iya zama da amfani a cikin
rage yawan gajiya da ke haifar da motsa jiki, amma da wuya su inganta motsa jiki
yi.

4. Hana Naman Ciki

BCAAs na iya taimakawa hana ɓarnar tsoka ko lalacewa.

Sunadaran tsoka suna lalacewa koyaushe kuma ana sake gina su (hadawa). Daidaitawa tsakanin lalacewar sunadarin tsoka da kira yana tantance yawan furotin a cikin tsoka ().

Rashin tsoka ko lalacewar jiki yana faruwa lokacin da lalacewar furotin ya wuce haɗin furotin na tsoka.

Rashin tsoka alama ce ta rashin abinci mai gina jiki kuma yana faruwa tare da cututtukan da ke ci gaba, kansar, lokutan yin azumi kuma a matsayin ɓangare na halitta na tsarin tsufa ().

A cikin mutane, BCAAs suna da kashi 35% na muhimman amino acid da ake samu a cikin sunadaran tsoka. Suna lissafin kashi 40% na adadin amino acid din da jikinka yake bukata ().

Sabili da haka, yana da mahimmanci a maye gurbin BCAAs da sauran amino acid mai mahimmanci yayin lokutan ɓarnar tsoka don dakatar da shi ko rage jinkirin ci gaban sa.

Yawancin karatu suna tallafawa amfani da kari na BCAA don hana raunin furotin na tsoka. Wannan na iya inganta sakamakon kiwon lafiya da ingancin rayuwa a cikin wasu al'ummomi, kamar tsofaffi da waɗanda ke fama da cutar kamar cutar kansa (,,).

Takaitawa Shan abubuwan karin BCAA
zai iya hana rushewar furotin a cikin wasu yawan jama'a tare da tsoka
batawa.

5. Amfanar da Mutane da Ciwon Hanta

BCAAs na iya inganta kiwon lafiya a cikin mutanen da ke fama da cutar cirrhosis, cuta mai ciwu wanda hanta ba ta aiki daidai.

An kiyasta cewa kashi 50% na mutanen da ke da cutar cirrhosis za su kamu da ciwon hanta, wanda shi ne asarar aikin ƙwaƙwalwar da ke faruwa yayin da hanta ya kasa cire gubobi daga cikin jini ().

Duk da yake wasu sugars da maganin rigakafi sune manyan hanyoyin maganin enterhalopathy na hanta, BCAAs na iya amfani da mutanen da ke fama da cutar (,).

Reviewaya daga cikin nazarin nazarin 16 wanda ya haɗa da mutane 827 da ke fama da cutar hanta ya gano cewa shan abubuwan da ake amfani da su na BCAA suna da tasiri mai amfani a kan alamomin da alamun cutar, amma ba su da tasiri ga mace-mace ().

Cutar cirrhosis ita ma babbar haɗari ce ga ci gaban cututtukan hanta, mafi yawan nau'in ciwon hanta, wanda abubuwan kari na BCAA na iya zama da amfani (,).

Yawancin karatu sun nuna cewa shan abubuwan karin BCAA na iya ba da kariya daga cutar kansar hanta ga mutanen da ke da cutar hanta (,).

Saboda haka, hukumomin kimiyya sun ba da shawarar waɗannan abubuwan kari azaman tsoma baki na abinci don cutar hanta don hana rikice-rikice (, 41).

Takaitawa AAarin BCAA na iya
inganta sakamakon kiwon lafiyar mutanen da ke da cutar hanta, yayin da kuma mai yuwuwa
kare kansar hanta.

Abinci Mai Girma A BCAAs

Ana samun BCAA a cikin abinci da kuma cikakkun abubuwan gina jiki.

Samun BCAAs daga cikakkun bayanan sunadarai shine mafi fa'ida, saboda suna dauke da dukkan muhimman amino acid.

Abin farin ciki, ana samun BCAA a wadatacce a cikin abinci da yawa da ƙarin abubuwan gina jiki. Wannan yana sanya kariyar BCAA ba dole ba ga mafi yawanci, musamman idan kuna shan isasshen furotin a cikin abincinku tuni ().

Yin amfani da wadataccen abinci mai gina jiki zai samar muku da wasu mahimman abubuwan gina jiki waɗanda ƙarancin abubuwan BCAA basu da shi.

Mafi kyawun tushen abinci na BCAA sun haɗa da ():

Takaitawa Yawancin abinci masu wadataccen furotin
dauke da adadi mai yawa na BCAA. Idan kun cinye isasshen furotin a cikin abincinku, BCAA
kari ba wuya a samar da ƙarin fa'idodi.

Layin .asa

Rukunin amino acid din da aka rassa (BCAAs) sune wasu amino acid masu mahimmanci guda uku: leucine, isoleucine da valine.

Suna da mahimmanci, ma'ana baza su iya samarwa ta jikinku ba kuma dole ne a samo su daga abinci.

An nuna abubuwan kari na BCAA don gina tsoka, rage kasala ga tsoka da kuma rage ciwon tsoka.

Hakanan an yi amfani da su cikin nasara a cikin asibiti don hana ko rage hasara na tsoka da haɓaka alamun cutar hanta.

Koyaya, saboda yawancin mutane suna samun yawancin BCAAs ta hanyar abincin su, ƙari tare da BCAA bazai yuwu ya samar da ƙarin fa'idodi ba.

Siyayya akan layi don ƙarin abubuwan BCAA.