I-Top Three Evuselela i-MPS
Ukudla kwamaprotheni kuyaziwa ukuthi kubalulekile ekukhuleni kwamasipha kanye nentuthuko phakathi kwabantu abadala abakhuthele nabagijimi. Yini eyenza ikhwalithi yamaprotheni eyenza ukuthi iphumelele kakhulu kumaprotheni synthesis (MPS) ukutholakala kwama-amino acids. Zombili izitshalo kanye nemithombo yokudla yezilwane zineziprotheni kodwa zihlukile ngohlobo kanye nenani lama-amino acid makeup.
Amaprotheni nama-Amino Acids
Ama-amino acids yizona zakhi zokwakha amaprotheni futhi zisiza ukucacisa ikhwalithi yamaprotheni. Kukhona ama-amino acids angu-20 anama-amino acids ayisishiyagalolunye (ama-EAAs) kanye nama-amino acids angabalulekile (NEAAs). Umzimba udinga wonke ama-20 kodwa ama-EAA akakwazi ukukhiqizwa ngumzimba futhi kumele avele kokudla esikudlayo.
Amino acid ebalulekile atholakala ekudleni kwethu afaka i-methionine, i-valine, i-leucine, iso-leucine, i-threonine, i-lysine, i-tryptophan, ne-phenylalanine. I-Histidine ifakwe njengenye i-amino acid ebalulekile edingekayo ekuthuthukiseni ingane esemncane.
Okulandelayo kuchaza umsebenzi we-amino acid ngayinye ebalulekile:
- I-Methionine - isekela ukukhiqizwa kwe-bone cartilage, ukudala ukwakheka, nokukhula kwemisipha.
- U-Valine - uvimbela ukuphazamiseka kwemisipha ngesikhathi sokuzivocavoca, isekela umsebenzi wemizimba yansukuzonke, umzimba we-musabolism kanye nokukhula, kusiza isimiso sezinzwa kuhlanganise nokusebenza kwengqondo nokugcina ibhalansi ye-nitrogen. Ingxenye yeqembu le-amino acid (i-BCAA) eliboshwe egatsheni.
- I-leucine - ivuselela ukukhula kwemisipha namandla, futhi ilawula ushukela wegazi ngaphambi nangemva kokuzivocavoca. Kucatshangwa ngokuthi 'main' branched chain amino acid (BCAA) obhekene ne-protein muscle synthesis.
- Iso-leucine - uhlobo lwe-leucine olusiza ekukhiqizeni amandla futhi landa ukwanda kwe-nitrogen kumaseli omzimba. Ingxenye yeqembu le-amino acid (i-BCAA) eliboshwe egatsheni.
- I-Threonine - isisiza ukugcina inhliziyo enempilo, isibindi, ukuzivikela, kanye nesistimu enkulu yezinzwa.
- I-Lysine - igcina amazinga e-carnitine afanelekile ansiza ekunciphiseni i-cholesterol.
- I-Tryptophan - yenza njenge-neurotransmitter, ilawula ama-hormone athile, futhi ikhuthaza isimiso sezinzwa kanye nempilo yengqondo . Kuyaziwa ngokuthi i-amino acid ephumuzayo.
- I-Phenylalanine - iguqulwa ibe yi-tyrosine ngemuva kokungenisa futhi isisiza nge-chemistry yobuchopho nokwenza i-hormone ye-thyroid.
- I-Histidine - isiza ngentuthuko nokugcinwa kwezicubu zomzimba ezinempilo kanye nesimiso sezinzwa. Kubalulekile ezinganeni nokuthuthukiswa kwentsha.
Amaprotheni avela emithonjeni eminingi yokudla yezilwane aqukethe zonke amino acid ezidingekayo (ama-EAAs) ngemali efanele. Lezi zibizwa nangokuthi amaprotheni aphelele. Ukudla okuvela emithonjeni yezitshalo ngokuvamile akudingeki i-amino acids eyodwa noma ngaphezulu ebalulekile ukudala amaprotheni angaphelele. Iprotheni yezitshalo iboniswa ukuthi iyanciphisa kuma-amino acids okuthiwa i-lysine, i-methionine, ne-tryptophan okuvimbela ukusebenza kweprotheyini emzimbeni. Ngokusho kocwaningo, amaprotheni anesilwane nama-milk based anemali ephakeme ye-EAAs yamaprotheni synthesis kanye nokukhula kwemisipha yokuthuma.
Ikhwalithi yamaprotheni ilinganiswa ngokusebenzisa izindlela eziningana ezifaka:
- I-Score Score - ibhekisela kuphrofayli ye-amino acid yeprotheni futhi i-amino acid ngayinye ibalwa ngokuthi kungakanani okukhona kulowo phrotheni
- Amaprotheni Ukulinganisa Ukulinganiswa - isilinganiso esithile sokuzuza isisindo somhlanganyeli wokuhlola ohlukaniswe nokudla kwamaprotheni ngesikhathi sokuhlolwa
- Inani lezinto eziphilayo - isilinganiso samaprotheni egameni legazi futhi umzimba ungasebenzisa ukukhula kwemisipha, njll.
- I-Protein Digestibility-I-Amino Acid Score (i-PDCAAS) eqondiswe kahle - ibhekwa indlela engcono kakhulu yokulinganisa ikhwalithi yamaprotheni; ihlola izidingo ze-amino acid kanye nekhono lethu lokukugaya
- Inqubo ye-Amino Acid Oxidation (IAAO) - indlela entsha ephumelelayo esetshenziselwa ukunquma ukutholakala kwemithi yama-amino acid kusuka kwamaprotheni okudla kanye nezidingo zamaprotheni eziphelele
Ngokuvamile, ikhwalithi yamaprotheni ibhekisela ukuthi iphumelela kangakanani ekuvuseleleni amaprotheni synthesis (MPS) nokukhuthaza ukukhula kwemisipha. Lokhu kukukhathazeka ngabantu abaningi abakhuthele, abagijimi, nabantu abanomqondo wokuzivocavoca abafuna okungcono kakhulu kusuka ekutheni amaprotheni adle . Kubonakala sengathi iphrofayli ye-amino acid idlala indima enkulu ekudleni umthombo wamaprotheni wemfanelo. Ukucwaninga kubonisa ukuthi kukhona amino acid amathathu abalulekile abhekene ngqo nokulawula ukulinganisa amaprotheni.
I-Top 3 Essential Amino Acids ye-Muscle Growth
Ama-amino acids anika ikhono lamaprotheni ukulungisa nokuvuselela imisipha yamasipha kanye nezicubu ezixhunyiwe. Nakuba zonke amino acid ezidingekayo (EAAs) zibalulekile kulo msebenzi, abathathu baboniswa ukuthi badlale indima ebalulekile. I-EAAs leucine, isoleucine, ne-valine zikhonjiswe ngokukhethekile ukuze zilawulwe amaprotheni umzimba, umsebenzi we-neural, ne-blood glucose nomthetho we-insulin.
I-leucine, i-isoleucine, ne-valine nayo i -branino-chain amino acids (i-BCAAs) eboniswa njengezingxenye eziyinhloko ze-muscle protein synthesis (MPS). Ngokusobala, ama-BCAA angena egazini ngokushesha uma ethathwa ngomlomo futhi ahlinzeke ngezicubu zomzimba ezinamazinga aphakeme alawa amino acid ukuze kusetshenzwe umzimba nokukhula. Yingakho abantu abaningi abakhuthele nabagijimi bakhethe ukufaka nge-BCAAs.
Ngesikhathi ama-amino acids amathathu adingekayo eveziwe, kubonakala sengathi i-leucine iphakeme kakhulu ekukhuleni kwamasipha namandla . Ukucwaninga kubonisa ukudla i-leucine yodwa phakathi kokudla kudlulisa amaprotheni synthesis ngokukhula kwamazinga emisipha yethu. Izifundo eziningana zokudla kwezemidlalo zincoma ukuthi abagijimi badle i-leucine eyanele emithonjeni yamaprotheni ekhwalithi ekudleni kwabo bonke.
I- Journal ye-International Society Sports Nutrition inikeze amaphuzu ayisihluthulelo alandelayo kuma-amino acids ebalulekile (i-EAAs) kanye nekhwalithi yamaprotheni:
- Imithombo yamaphrotheni enezinga eliphezulu lama-amino acids abhekwa njengezinga eliphakeme.
- Umzimba usebenzisa ama-amino acids angu-20 ukwenza amaprotheni, kodwa ama-amino acids ayisishiyagalolunye avezwa kuphela ukudla esikudlayo ukuhlangabezana nezidingo zethu zansuku zonke.
- Ama-amino acids ama-Essential (ama-EEA) abalulekile aboniswe ukuthi anesibopho sokwanda kwamaprotheni synthesis kuma-dose kusuka ku-6 kuya kwangu-15 amagremu.
- Izindleko ze-leucine zamagremu angu-1 kuya ku-3 ukudla ngakunye kubonakala kubalulekile ukukhuthaza imisipha yamaprotheni synthesis.
- Ama-chain amino acids (i-BCAAs) i-isoleucine, i-leucine, ne-valine ibonakala isebenza yodwa noma ngokubambisana ukuze kukhuthazwe ukwenziwa kwamaprotheni ukukhula kwemisipha nokulungisa.
- Nakuba ukulingana okukhulu kwe-leucine kuphela kuboniswa ukukhuthaza ukukhula komzimba, kuboniswa ukuthi ukudla okulinganiselayo kwazo zonke ama-amino acid (EEAs) abalulekile kukhuthaza ukwanda okukhulu.
- Ukusebenzisa imithombo yamaprotheni ekhwalithi ngesikhathi esifanele namazinga anele we-leucine / i-BCAAs izokhuthaza kakhulu ukunyuka kwama-protein muscle (MPS).
Amaphesenti emithombo yamaprotheni
Imithombo yamaphrotheni engcono kunazo zonke yilawo angathinta kahle amaprotheni ukulinganisela ekusetshenzisweni nasekukhuthazeni ukukhula kwemisipha kanye nokulahlekelwa kwamafutha esikhathini eside . Ukwengeza futhi ngokusho kocwaningo, ikhono lamaphrotheni lokwandisa ukusebenza komzimba nokugqugquzela imvelo yokulwa ne-antioxidant kufanele ihlolwe futhi. Okubonakala kubakhona ukufeza lo mgomo nezinto ezibalulekile ekukhethweni kwamaprotheni yi-content leucine kanye nesilinganiso seprotheyini singagcinwa. Ukuqonda ukuthi imithombo yamaphrotheni elandelayo ihluke kanjani ngekhwalithi nokusebenza kuyokusiza ukhethe iphrotheni efanele kuwe:
Amaprotheni asemanzi asephenywe kakhulu futhi aboniswa ukuthi athuthukise ngokuphawulekayo ukubuyiswa kwemisipha yokuthutha. Ziyindlela enhle yokugcwalisa izitolo ze-glycogen futhi zithuthukise ukulinganisela kwamaprotheni ukukhuthaza imisipha yamaprotheni synthesis (MPS). Amaprotheni omuncu nawo aboniswa ukwandisa amandla amagciwane kanye neuromuscular. Banobuningi obukhulu bokuqukethwe kwe-leucine kanye namaphuzu aphezulu ku-Isilinganiso seProtein Digestibility-Corrected Amino Acid (PDCAAS). Amaprotheni omuncu adiliziwe abe amakilasi amabili:
- I-Casein - okuqukethwe okuphezulu kakhulu kwe-leucine, amanzi anomswakama kodwa ama-gels emanzini anciphisa izinga lokugaya. Ukwanda kancane kwe-amino acid ukuhlushwa kodwa kuqhubeka kuphakanyisiwe isikhathi eside. I-Casein iboniswa ukugqugquzela ama-muscle protein synthesis kanye nokukhula.
- Okuqukethwe kwe-Whey - ephakeme kakhulu ye-leucine, ukuqubutheka kwamanzi, kuhlanganiswa kalula nangokusheshiswa ngokushesha. Ucwaningo oluqhubekayo lubonisa ukuthi i-whey protein esheshayo yokugaya imithombo enenzuzo yokuzuza ngokukhululeka kwamalungu omzimba.
Ama-proteins ama-egg abhekwa njengomthombo weprotheyini omuhle ngephrofayli yama-amino acid esetshenziswe njengendlela evamile yokuqhathanisa amanye amaprotheni okudla. Amaqanda kukhona umthombo wamaprotheni ophezulu ocebile ku-leucine. I-digestible kalula, ukudla okunamaprotheni okwenzelwa abagijimi, futhi iboniswe ngokunyusa kakhulu amaprotheni emasikisini emisipha nasendaweni yegazi. I-protein yamagciwane iyindleko futhi iyabhekwa njengokudla okusebenzayo kubantu abanomzimba. Ngokusho kocwaningo, ukudla okusebenzayo kuqukethe iphrofayli yezakhi ezinezinzuzo zezempilo ngaphezu kwalokho okunikezwa ngokudla okuyisisekelo.
Amaprotheni enyama ayaziwa kakhulu ukuthi abe yimithombo ecebile yama-amino acid (EAAs) abalulekile. Inkabi iqukethe ibhalansi egcwele ye-EAAs futhi ibhekwa njengenani elikhulu lezinto eziphilayo. Amaprotheni enyama aqukethe i-leucine ephezulu kanye ne-30g yokukhishwa kweprotheyini yenkomo kuboniswa ukugqugquzela ama-protein muscle synthesis (MPS) kubantu abasha nabadala. Amaphrotheni enyama nawo aqukethe ama-micronutrients namaminerali ekhwalithi afaka insimbi, i-B12, ne-folic acid . Ucwaningo oluqhubekayo lubonisa ukuthi amaprotheni enyama ayanda ukwanda kwamasipha futhi anciphise amanoni. Amaprotheni ayinamthombo ocebile we-molecule ebizwa ngokuthi i-carnitine iboniswe ukusiza ukunciphisa umonakalo wemisipha obangelwa ukuvivinya umzimba .
Amaprotheni ahlangene ngokuvamile ayifomu lokuhlanganisa i-whey ne-casein amaprotheni. Ezinye izingxube zihlanganisa amino acid ehlanganiswe namagatsha (BCAAs), glutamine, nezinye izakhi ezengeziwe. Ucwaningo lubonisa ukuhlanganisa imithombo yamaprotheni kunganikeza izinzuzo ezengeziwe kubadlali. Ukutadisha ukuqhutshwa kokumelana nokuzimela kubonise labo ababambiqhaza abasebenzisa i-whey ne-casein blend ukuze babe nokwanda okukhulu komzimba we-muscle esikhathini esiyizinyanga ezingu-10. Ucwaningo olulinganayo oluhlala kuze kube amasonto angu-12 lubonise ukuthuthukiswa kwamandla nokubunjwa komzimba. Ama-protein blends nawo aboniswa ukuthi abe nomthelela omuhle futhi owedlule kubhalansi ye-amino acid. Kubonakala sengathi ama-protein ahlangene angase abe usizo oluwusizo ukuze kuqinisekiswe ukuthi amaprotheni anokwanele anokudla ekukhuleni kwemisipha .
Okulandelayo yisifinyeto samaphuzu ayisihluthulelo esekelwe ebufakazini emithonjeni yamaprotheni:
- Imithombo eminingi yamaphrotheni iyatholakala kubagijimi, ngamunye enezinzuzo nezingozi.
- Imithombo yamaprotheni ihlolwe ngokusekelwe kokuqukethwe kwe-amino acid, ikakhulukazi ukuhlushwa kwama-amino acids abalulekile (EAAs). Ezinye izakhi kanye namakhemikhali amakhemikhali nawo enza isandla semiklamo.
- Ucwaningo oluqhubekayo lubonisa okuqukethwe kwe-leucine kanye nokukala kokugaya kubalulekile ekusebenzeni kwezemidlalo, ukukhula kwemisipha nokubuyiselwa.
- Ama-protein blends avela ekuhlinzekeni inhlanganisela yezakhi eziwusizo ezifaka i-leucine, i-EAAs, i-peptides e-bioactive, nama-antioxidants. Ucwaningo olwengeziwe luyadingeka ukuze kunqunywe ukwakheka okuhle kakhulu kwamazinga aphakamisa ama-MPS ekuphumuleni nasekulandeleni ukuqeqeshwa.
Izwi elivela
Ukusebenzisa umthombo wesiprotheni esifanele kubalulekile ekwakheni imisipha nokulahlekelwa amafutha. Kubonakala kungekhona wonke amaprotheni afanayo, futhi ukunakekelwa okuningiliziwe kwiphrofayli ebalulekile ye-amino acids (EAAs) kunconywa ukuqinisekisa ukuthi ikhwalithi nokusebenza kahle. Ama-amino acids amisiwe ngamagatsha (i-BCAAs), ikakhulukazi i-leucine ephakeme emthonjeni wethu wamaprotheni kuboniswa ukuthi ngokuyinhloko ibophezele ekukhuleni, amandla nokubuyiswa kwemisipha. Izindaba ezinhle zikhona izinketho eziningi zemithombo yamaprotheni ukuze zikwazi ukubhekana nokuphila okusebenzayo noma okuncintisana.
> Imithombo:
Jäger R, et al., Amaprotheni nokuzivocavoca, Indawo yokuma, I- Journal of the International Society of Sports Nutrition , ngo-2017
> Pasiakos SM, et al., I-Leucine-eyetshenzisiwe i-amino acid supplementation ebalulekile ngesikhathi sokuzivocavoca umzimba okulinganiselayo kuthuthukisa ukuvivinya umzimba kwe-muscle protein synthesis, i- American Journal of Clinical Nutrition , 2011
> Churchward-Venne TA, et al., Umthetho wokudla okunomsoco we-muscle protein synthesis nokuzivocavoca: amasu okuthuthukisa i-anabolism, i- Journal of Nutrition kanye ne-Metabolism , ngo-2012