Hanya mai ban mamaki Abincin masu cin ganyayyaki na iya lalata aikin su

Wadatacce

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Lokacin da ba ku da nama da berayen motsa jiki, kun saba da yawan mutanen da ke ƙoƙarin shawo kan ku cewa ba ku samun isasshen furotin. Gaskiyar ita ce, mai yiwuwa kuna da ƙididdige adadin ku na yau da kullun (madara waken soya! Quinoa!). Amma masana kimiyyar motsa jiki suna roƙon masu cin ganyayyaki musamman vegans-da su fara yin wata tambaya ta daban: Ina samun dama irin na furotin?

"Sunadaran da ake shukawa sun yi karanci a cikin muhimman amino acid, kuma ba tare da sunadarai ko furotin ba, yana da wahala ga masu cin ganyayyaki da masu cin ganyayyaki su sami wadataccen abinci mai gina jiki," in ji Jacob Wilson, Ph.D., darektan Dan Adam Lab Labarai na Aiki da Wasanni a Jami'ar Tampa.

Manyan amino acid guda 21 mafi yawan abin da jikin ku ke samarwa-su ne ginshiƙan gina jiki. Kuma don haɓaka haɓakar furotin-wanda ke kunna tasirin ginin tsoka-matakan amino acid ɗinku na buƙatar isa wani ƙofar. Ba tare da duka manyan matakan da isasshen isasshen amino acid ba, ƙarfin ku na gina tsoka zai lalace, in ji Wilson.

Me yasa wannan ya fi mahimmanci ga masu cin ganyayyaki da vegans? Mafi wadatattun mahimman amino acid guda tara waɗanda jikinku ba zai iya samarwa ba sunadarai ne na dabbobi, kamar jan nama, kaji, ƙwai, da kiwo. Uku daga cikin tara amino acid ne mai rassa-sarkar (BCAA) kuma suna da mahimmanci musamman don farfadowar motsa jiki. Girgiza kai bayan motsa jiki na iya kula da matsalar: Idan masu cin tsire-tsire suna cin madarar furotin mai inganci, kamar whey da soya, waɗanda ke da dukkan abubuwan tara, babu damuwa, in ji Wilson. (Sayi furotin whey don nemo dandano da bugawa a GNC Live Well.) Rikicin yana zuwa lokacin da rashin abinci da ƙuntatawa abinci ya sa irin wannan whey da soya bazai zama zaɓi ba.

Hakanan ba a yanke muku hukunci akan abincin da ake shukawa ba. Wasu sunadarin sunada "cikakke", ma'ana suna ɗauke da dukkan muhimman amino acid guda tara a cikin abinci ɗaya. Mafi yawan samu daga waɗannan sune quinoa, hempseeds, chia tsaba, da soya.

Duk da haka, sunadaran da ba su cika ba sun ɗan rikitarwa: “Yawancin sunadaran da ake shukawa ba su da fa'ida daga dukkan muhimman amino acid, kawai wasu, kuma waɗanne ne suka bambanta daga abinci zuwa abinci,” in ji Brad Schoenfeld, Ph.D., darekta na Lab Performance Lab a Jami'ar City na New York. "Dole ne ku haɗu da furotin na shuka dabaru cikin yini don samar da cikakkiyar mahimman amino acid."

Misali, wake yana da karanci a cikin amino acid lysine, amma hade da shinkafa mai arzikin lysine yana ba da damar cin abincin biyun ya zama cikakken tushen furotin. Sauran abubuwan haɗin ace sun haɗa da hummus da pita, man gyada da gurasar alkama gabaɗaya, da tofu da shinkafa-duk waɗanda ke samar da dukkanin mahimman amino acid guda tara idan aka haɗa su tare. Kuma ba lallai ne ku ci biyun duka a cikin abinci ɗaya ba. Jikin ku yana riƙe da ajiyar amino acid, don haka kuna iya samun wake don karin kumallo da shinkafa don abincin rana, in ji Schoenfeld.

Don haka shin zai yiwu a sami isassun amino acid daga abinci na tushen shuka? Ee, in ji Schoenfeld. Amma abinci ɗaya na cikakken furotin a cikin rana bai isa ya kiyaye ajiyar ku ba. Wannan yana nufin sai dai idan kuna lura da irin sunadaran da kuke ci kuma kuna sane da sinadarainsu, kiyaye isassun wadataccen tafkin amino acid na iya zama da wahala a ci gaba da kasancewa tare da-musamman idan kuna aiki kuma kuna da tsokoki tare da mafi girma. bukatar amino acid, ya kara da cewa.

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Idan kai mai cin ganyayyaki ne, mara waken soya, kuma mara kiwo, ko kasala akan haɗa tushen furotin na tushen shuka, yi la'akari da ƙoƙarin ƙarin amino acid sau ɗaya a rana don ƴan makonni (akwai ɗan illa a cikin shan ƙarin amino acid, masu bincike sun tabbatar).

Dukansu Schoenfeld da Wilson-tare da yawancin masu bincike-sun yarda cewa ƙarin zai taimaka wajen hana tsokar tsoka ta rushewa. Mata a cikin binciken Jafananci na 2010 waɗanda suka ɗauki kari na BCAA kafin motsa jiki sun murmure daga ciwon tsoka bayan motsa jiki cikin sauri a cikin sa'o'i da kwanaki masu zuwa. Wani binciken Brazil na 2011 ya gano cewa miligram 300 na BCAA ya haɓaka adadin iskar oxygen a cikin jinin mahalarta, yana taimaka musu jin kasala bayan motsa jiki.

Hanya mafi kyau don ƙara amino acid kari a cikin abincin ku?

Kari bayan motsa jiki: Yawancin karatu suna nuna kyakkyawan sakamako lokacin da mahalarta suka ƙara amino acid a ciki bayan motsa jiki. Lokaci mafi mahimmanci don sake cikawa shine idan kun yi gumi a lokacin fitowar rana, in ji Wilson.Idan ka gudu ko motsa jiki a cikin yanayin azumi, daga baya jikinka yana ƙoƙarin murmurewa ba tare da komai ba har sai kun cika shi da furotin da amino acid.

Nemo leucine: Masu bincike daga Cibiyar Nazarin Magungunan Muhalli ta Sojojin Amurka sun gano cewa lokacin da mahalarta suka ɗauki ƙarin amino acid mai arziƙin leucine (tare da na asali) yayin hawan keke na mintuna 60, haɗin furotin na tsoka ya karu da kashi 33. MusclePharm's Amino 1 yana da babban ma'aunin amino acid, kuma yana zuwa cikin ƙaramin girma don lokacin sawu ($ 18 don hidima 15, musclepharm.com).

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