Ukuqonda indima ye-MPS
I-muscle protein synthesis (MPS) ivame ukukhulunywa ngezihloko noma izingxoxo ezungeze ukukhula kwemisipha. Liye laba yinto ethandwayo phakathi kwabadlali, abadlali bomzimba, nabathandekayo bempilo. Abakhiqizi be-Supplement nama-protein powder bazokwenyuka ukwanda kwe-MPS ngokusebenzisa imikhiqizo yabo. Singase sicabange ngisho ne-MPS nokukhula kwemisipha njengento efanayo, futhi yilapho kukhona khona ukudideka okukhona.
Siyaqonda ukuthi i-MPS inomsebenzi wokukhula komzimba kodwa akucaci ukuthi kusho ukuthini ngempela. Kubalulekile ukuqonda indima ye-muscle protein synthesis (MPS) ukukhulisa ukukhula kwemisipha.
Yini i-Muscle Protein Synthesis (i-MPS)?
I-muscle protein synthesis (MPS) iyenzeka njengempendulo yokuzivocavoca noma ukudla okunomsoco. Ngesikhathi sokusebenza okujulile, izicubu zethu zomzimba ziphuza phansi ukuvuselela amino acid ngokusebenzisa imisipha yamaprotheni ukuze kulungiswe umonakalo. Uma sidla imithombo yamaprotheni , ama-amino acids avela kulezi zinsuku ahlotshaniswa nezicubu zethu zesikhumba esikhundleni sokulahleka kwamaprotheni okwenzeka esimweni esisheshayo noma ngenxa yokucindezeleka okwenziwe nge-oxidative. Ngokuvamile, umsebenzi oyinhloko we-protein protein synthesis ukusiza ukulungisa nokwakha izicubu ezintsha zomzimba.
I-muscle protein synthesis (MPS) ingabuye ichazwe njengendlela yenqubo yezinto eziphilayo ezenzeka emzimbeni wethu we-muscle nezinye izingxenye zomzimba.
Ngokusho kocwaningo, yindlela yokushayela ephethe ukuthi umzimba wethu uphendula kanjani futhi uguqule ekusebenzeni okujulile. Ama-MPS abuye aguquke kuye ngokuthi hlobo luni lomzimba olwenziwe nokudla okunomsoco , ikakhulukazi amaprotheni.
Ithinta Kanjani Ukukhula Kwemisipha?
Ukufunda indlela yokuvuselela i-muscle protein synthesis (MPS) ngokuqeqesha ukuphikiswa nokudla okunamandla kwamaprotheni kuzosiza ukuthuthukisa ukuzuza okukhululekile, ukuthuthukisa ukubuyiswa kwemisipha kanye namandla.
Lokhu kuzoba inqubo ehlukile kumuntu ngamunye ngokusekelwe emsebenzini okwenziwe ngokomzimba, ukwakheka kwezakhi zofuzo, nokudla ukudla. Ukulondoloza ukulinganisa kwamaprotheni nakho kuyingxenye ebalulekile ku-MPS yokukhula kwemisipha.
Ngokusho kocwaningo, iziguquko ezimbili eziyinhloko ezikhomba ukulingana kwamaprotheni emisipha yethu zibandakanya ukusebenza komzimba nokutholakala komsoco. Lokhu kuqonda kusivumela ukuthi sisebenzise indlela yokuzivocavoca kanye nezindlela zokudla ezihle kakhulu zokugcina nokwakha ubukhulu obuqinile .
Ukubaluleka Kwe-Protein Balance
Ukulinganisa amaprotheni kugcinwa ngokusebenzisa inqubo eguquguqukayo yokuhlukumeza amaprotheni kanye ne-muscle protein synthesis (MPS). Isimo esihle kunazo zonke lapho i-protein esele ibhalansi iqhubeka. Lokhu kusho ukuthi umsebenzi we-MPS ukhulu kunokwehla kwamaprotheni, okuvumela ukuba ukukhula komzimba kube khona. Ngokungahleliwe, ukulinganisa amaprotheni okungalungile kungabangela ukuwohloka kwezicubu zomzimba.
Ukucwaninga kubonisa ukuthi umzimba wethu uhlale uphazamisa amaprotheni nokuhlukana. Ama-protein we-protein balance agcinwa isheke ngenxa yalezi zinqubo eziqhubekayo. Uma umzimba wethu ungaphakathi kwe-protein balance, akukho ukukhula kwemisipha noma ukuchithwa okwenzekayo futhi kubhekwe njengesimo esihle se-homeostasis. Lokhu kubonakala ngabantu abaningi abakhuthele abasebenzisa njalo futhi bedla ngakwesokudla .
Abantu abadala nabadlali abaqhuba izinhlelo zokuzivocavoca kakhulu kungaba engozini enkulu yokudala ibhalansi engalungile. Ukuze kugcinwe ama-protein we-muscle okuhle, ukuqeqeshwa okufanele kanye nokudla okunamaprotheni kuboniswa ukuthi kubalulekile. Ukwenza umthambo we-protein nge-exercise nokudla kuzokusiza ukukhuthaza ukukhula kwemisipha, ukuthuthukisa ukusebenza kwezemidlalo, nokuthuthukisa ukubuyiswa kwemisipha .
Ukuzivocavoca Ukulawula Ama-MPS
Ngokusho kocwaningo, imisipha yamaprotheni synthesis (MPS) ivuselelwa ukuvivinya umzimba noma ukuqeqeshwa . Inani lempendulo ye-MPS emasukini emisipha kubonakala lixhomeke kokubili kokusebenza nokuqina.
Ucwaningo lubonisa ukuqeqeshwa kokumelana ngaphansi kwamaphesenti angama-40 we-rep maximum ye-rep akusebenzi ngempela impendulo ye-MPS. Kodwa-ke, lapho ukuzivocavoca kwakungaphezu kwamaphesenti angama-60 kwesilinganiso esisodwa, i-MPS ilinganise ukwanda okuphindwe kabili kuya kwesithathu kusukela kunani eliyisisekelo. Lokhu okutholakele kubonisa ukuthi imithwalo enzima yokuqeqeshwa inikeza ukukhuthazwa okukhulu kwe-MPS.
Ingabe lokhu kusho ukuvivinya umzimba kancane akuzuzisi ukukhula komzimba? Akunjalo, futhi ngokuya ngomthwalo wokusebenza kungaba empeleni.
Ukuzivocavoca umzimba kungashukumisa imisipha yamaprotheni synthesis (MPS) ngokusho kocwaningo. Izifundo zibonisa amandla okuzivocavoca amaphesenti angama-30 esiphezulu esisodwa esiphelele ekuhlulekeni kwemisipha eshukumisa inani elifanayo le-MPS njengokuqeqeshwa okunamandla okukhulu. Ukwenza umsebenzi wokuzivocavoca ophansi ukuhluleka kuthiwa kushukumisa imisipha yamaprotheni kanye nendlela ehlukile yokukhula kwemisipha ngaphandle kwesisindo esinzima.
Olunye ucwaningo lubonisa impendulo ye-muscle protein synthesis (MPS) kanye nesilinganiso esiphathelene nomuntu ngamunye. Ngokusobala, ukunyuka kwe-MPS kuphila isikhathi esifushane futhi kuphakame ngesikhathi sokuqeqeshwa kokumelana nokuqhathaniswa nombuso ongafundile. Lokhu kungabonisa impendulo encane ye-MPS ngesikhathi kunzima ukulayisha umsebenzi. Kunconywa ukuthi inani le-MPS landa futhi isikhathi eside emva kokuqeqeshwa kokumelana nokulawulwa kokulawulwa komuntu ngokulingana nokuqeqeshwa komuntu. Lokhu kusho ukuthi abanye bangase bahlangabezane nokuphendula okungaphezulu kwe-MPS kanti abanye bangancipha. Ucwaningo luqhubeka ngolwazi olunembile.
Ngokusho kocwaningo olwanyatheliswa ku- Physiological Reports , inhlanganisela yokuqeqeshwa kokuphikiswa (RT) kanye nokudla kwamaprotheni kubangela ukugqugquzelwa okukhulu kwamaprotheni synthesis (MPS). Lokhu kusho ukuqeqeshwa okungokwenyama kuhle ekukhuleni kwemisipha, kodwa ukwengeza ama-amino acids ngokusebenzisa imisebenzi yokudla amaprotheni okungcono nakakhulu. Ngakho-ke, iyiphi indlela engcono yokulawula i-MPS ngokusebenzisa ukudla okunomsoco?
Ukulawula i-MPS Ukusebenzisa Ukudla
Ukucwaninga kubonisa ukuthi ukutholakala komzimba kunendima ebalulekile ekushukumiseni imisipha yamaprotheni synthesis (MPS) ye-muscle balance balance kanye nokukhula. Imithombo yamaprotheni ezondla inikeza ama-amino acids abalulekile (EAAs) abalulekile kulezi zinqubo. Lapho amangqamuzana ethu omzimba ephelile ama-amino acids ngezikhathi zokungadli noma ukucindezeleka kwe-oxidative, ukudla okudliwayo okuphezulu amaprotheni kusiza umzimba wethu ulinganise.
Izifundo zibonisa umjikelezo wokuthi "ukulahlekelwa / ukulahlekelwa / ukuzuza-inzuzo" yindlela yokusebenza ye-protein ye-protein ye-balance ye-muscle esisiza ukuba silondoloze izinzuzo zethu ezibuthakathaka. Okubonakala kubanikeza inzuzo enkulu kunazozonke kudliwa ama-amino acid (EAs) abalulekile kulo lonke usuku, kodwa ikakhulukazi emva kokuzivocavoca. Ngaphezu kwalokho uma sidla, uhlobo lweprotheyini kanye nemali kuboniswa ukuthi kuthinte kakhulu impendulo ye-MPS emva kokuzivocavoca. Kulezi zici, inani lamaprotheni alidla ngemuva kokuqeqeshwa ngokomzimba kuboniswa ukugqugquzela ama-MPS amaningi ngesikhathi sokuthola imisipha.
Icwaningo locwaningo lwaqhutshwa ukuhlola ukuthi ukudla amaprotheni angama-20g noma angu-40g kwathonya ama-muscle amaprotheni synthesis (MPS) emaphoyiseni aqeqeshiwe ekuthumeni emsebenzini . La madoda ahlanganiswe ngokusho kwamaphesenti omzimba aqinile futhi ahlanganyele ezinkulweni ezimbili, adla amaprotheni angu-20g ngemuva kokuqeqeshwa komzimba wonke futhi ephindaphindiwe ngemva kweviki esebenzisa i-40g whey amaprotheni. Ukuvivinya kwelabhu kuhlinzekwa kufaka phakathi ama-biopsies e-muscle, ukuhlola kwe-DEXA, nokuphinda kwegazi. Eminye yemiphumela yocwaningo ibonise lokhu okulandelayo:
- Ukuxilongwa kwe-leucine ye-plasma kwakukhulu ne-40g whey amaprotheni umthamo womabili amaqembu kuqhathaniswa nama-20g. Leucine i-amino acid ebalulekile (EAA) kanye ne -amino acid eboshwe ngamagatsha (BCAA) ngokuyinhloko ephethe ukukhula kwemisipha nokuthuthukiswa.
- Ama-plasma phenylalanine ayengaphezulu, adla ama-40g uma kuqhathaniswa namaprotheni angu-20g. I-Phenylalanine i-amino acid kanye ne-precursor ye-tyrosine, enye yama-amino acids angu-20 asetshenziswe ngumzimba ukwenza amaprotheni.
- Ama-plasma ama-threonine aphezulu kakhulu nge-40g ayesetshenziselwa amaprotheni aqhathaniswa nama- 20g. I-Threonine iyi-amino acid ebalulekile (EAA) etholakala emithonjeni yamaprotheni okudla futhi iyasiza ngokukhula komzimba.
- Isilinganiso samaprotheni samaprotheni (MPS) sibonise ukwanda okwejwayelekile kwamaphesenti angama-20 okudla ama-40g uma kuqhathaniswa namaprotheni angu-20g ngemuva kokuqeqesha umzimba wonke emadodeni amasha.
- I-muscle protein synthesis (MPS) yashukunyiswa ngesilinganiso esifanayo nama-40g whey amaprotheni ezinsizwa ezinesisindo somzimba esincane nesiphakeme ngemuva kokuzivocavoca umzimba.
Kubonakala u-40g we- whey amaprotheni ayengenwa emva kokuqeqeshwa kokumelana nakho kungaba umthamo omkhulu wokukhulisa imisipha yamaprotheni synthesis (MPS). Kodwa-ke, olunye ucwaningo lubonisa amaprotheni angu-20g anele ukukhuthaza i-MPS ngokukhula komzimba. Kuboniswa futhi ukuthi kudla ama-20g amaprotheni ngesikhathi sokudla ngalunye futhi kuhlukaniswe usuku lonke kuyindlela enhle kunazo zonke yokwandisa i-MPS kanye nokuzuza okunamandla.
Olunye ucwaningo lwaqhutshwa lapho amadoda angama-48 aqeqeshelwe ukuphika okunempilo athatha ama-0, 10, 20, noma ama-40g we-whey amaprotheni ahlukaniswe ngokushesha ngemuva kokuzivocavoca. Amazinga ompendulo we-muscle amaprotheni (MPS) alinganiswa ngaphezu kwehora lesine. Imiphumela elandelayo ibonisiwe:
- I-muscle protein synthesis (MPS) yavuselelwa ngamaphesenti angama-50 aphezulu ngamaprotheni angu-20g uma kuqhathaniswa nokungena lutho.
- I-MPS yanda ngamaphesenti angu-20 ngeprogram yamagciwane angu-20g uma kuqhathaniswa nokudla okungu-10g.
- Kwakungekho umehluko ekukhuthazeni kwe-MPS lapho ama-20g noma ama-40g we-proty amaprotheni ayidla.
- Ukuvuselela kwe-MPS kubonakala kukwanele kumaprotheni angu-20g we-whey asetshenziswe ngemuva kokuqeqeshwa kokuphikiswa.
Izwi elivela
Ukuphamba kwamaprotheni synthesis (MPS) ekuthuthukiseni ukuthuthukiswa kwemisipha kuyaqhubeka kuyinselelo. Okungenani sithole ukungena phakathi kwama-20g kuya ku-40g amaprotheni emva kokusebenza kuvuselela amaprotheni synthesis (MPS). Siye safunda nokuthi ukuvivinya umzimba, ikakhulukazi ukuqeqeshwa kokuphikiswa, kudlala indima ebalulekile ekugqugquzeleni i-MPS ukukhula komzimba. Isibalo ngasinye, abadala abadala abakhuthele, isibonelo, bazoba nezimpendulo ezihlukene ze-MPS kokubili kokuzivocavoca nokudla kwamaprotheni.
Ngenxa yalezi zinguquko, izifundo ezizayo zinconywa ukunciphisa ububanzi bokuthi ukuzivocavoca nokudla okunomthelela kuthinta kanjani ama-MPS okuhlukile kokuzivocavoca, izinhlobo zomzimba, kanye namadoda. Uma ucabangela ukondla okwengeziwe kwamaprotheni ngaphezu kokuncintisana okudingekayo ekudleni kwe-muscle, ingxoxo nodokotela wakho noma isazi sezemidlalo sokubhalisa umsoco kungaba umqondo omuhle.
> Imithombo:
> Atherton PJ, et al., I-Muscle protein synthesis ekuphenduleni ukudla okunomsoco nokuzivocavoca, Journal of Physiology , 2012
> Damas F et al., Ukubuyekezwa kokuguqulwa kokunciphisa ukuqeqeshwa ekuqhutshweni kohlelo lwamaprotheni we-muscle synthesis kanye nomnikelo wabo ekuxhumeni, i- Journal of Sports Medicine , 2015
> Macnaughton LS, et al., Impendulo ye-muscle protein synthesis elandela umzimba wonke ukulandela ukuvivinya umzimba okungaphezu kuka-40 g kunama-20 g we-protein ephethwe ngamagciwane, imibiko ye-Physiological , ngo-2016
> Mitchell CJ, et al., I-Myofibrillar Protein synthesis ye-Post-Exercise ayihambisani nokuqeqeshwa kokuphikisa-Ukuxoshwa kwama-muscle Hypertrophy ku-Young Men, PLoSOne , 2014
> Witard OC, et al., I-Myofibrillar muscle protein synthesis rates emva kokudla ngokuphendula okwenyuka kwama-whey amaprotheni ekuphumuleni nasemva kokuvivinya umzimba, i- American Journal of Clinical Nutrition , ngo-2014