Ifu ya Amino Acid BCAA y'uruhererekane rw'amashami
Ifu ya BCAA ni izina rusange ry’aside amine eshatu zisanzwe, ari zo leucine, valine na isoleucine, zitwa kandi aside amine z’uruhererekane rw’amashami.
Aside amine y'uruhererekane rw'imitsi (BCAAs) ni yo ntungamubiri z'ingenzi kandi zikora neza mu mikino iyo ari yo yose.
Ibisobanuro by'igicuruzwa
Aside amine z’uruhererekane rw’imirongo ni aside amine eshatu zisanzwe muri poroteyine, ari zo leucine, valine na isoleucine, zose hamwe zitwa aside amine z’uruhererekane rw’imirongo (BCAA), bityo zishobora no kwitwa aside amine z’uruhererekane rw’imirongo.
Aside amine zo mu mugozi w'amashami (BCAAs) ni inyongeramusaruro z'ingenzi kandi zifite akamaro mu mirire iyo ari yo yose mu mikino. Kubwibyo, ni ngombwa cyane ko niba ushaka kongera imitsi cyangwa kongera imbaraga mu buryo busanzwe kandi nta ngaruka mbi, ugomba gutekereza cyane ku gukoresha aside amine zo mu mugozi w'amashami cyane.
Dutanga kandi serivisi yihariye hakurikijwe ibyo ukeneye. Murakaza neza kutwoherereza amakuru ajyanye n'ibyo ukeneye.
Imikorere
1. Kongera imitsi
Akamaro nyamukuru ka BCAA ni uguteza imbere poroteyine anabolism mu gihe cyo gukira nyuma yo gukora imyitozo ngororamubiri, kwihutisha imikorere y'imitsi, kugabanya kubora kw'imitsi, no gufasha kongera uburemere bw'imitsi. Aside amine zo mu mitsi zifite amashami kandi zifite ingaruka nziza cyane zo kurwanya kubora, bifasha mu gukumira kwangirika kwa poroteyine no gutakaza imitsi, ibi ni ingenzi cyane ku bari mu cyiciro cyo kugenzura indyo mbere y'umukino.
2 Gabanya ibinure
Leucine na isoleucine muri aside amine zo mu mugozi wa BCAA bishobora gufasha kugabanya ibinure. Leucine itera imikurire y'imitsi kandi izatuma urya karori nyinshi mu gihe cyo kugabanya ibinure. Igerageza ryakozwe ku bakinnyi b'imikino ngororamubiri ryatangijwe mu 1997 ryagaragaje ko mu rwego rwo kwemeza itandukaniro rya karori, ugereranije n'abandi bakinnyi, abakinnyi bafata aside amine zo mu mugozi wa amashami bagize igabanuka rikomeye ry'ibinure mu mubiri, cyane cyane ibinure byo mu kibuno.
3 Kurwanya umunaniro
Valine muri BCAA ihura n’ikibazo cya tryptophan, igatunganya ihinduka rya tryptophan, ikagabanya ikorwa rya serotonin mu bwonko, ikagabanya ingano ya serotonin, ikabuza ubwonko gutanga "ubutumwa bw'umunaniro", kandi ikagaragaza ubuziranenge bw'imyitozo ngororamubiri. Kongeramo aside amine zo mu mitsi mbere cyangwa mu gihe cy'imyitozo ngororamubiri bishobora kongera ubushobozi bwo gukora imyitozo ngororamubiri no gutinda umunaniro. Gufata aside amine zo mu mitsi ako kanya nyuma yo gukora imyitozo ngororamubiri cyangwa mu mafunguro nyuma yo gukora imyitozo ngororamubiri ntibishobora kugabanya cortisol gusa no kugarura vuba urugero rwa aside amine zo mu mitsi, ahubwo binatera imbaraga ikorwa rya insuline no gutuma izindi aside amine zinjira mu mitsi.
4 Kongera ubudahangarwa bw'umubiri
Umubiri w'umuntu ntushobora gukora aside amine z'uruhererekane rw'amashami, kandi aside amine z'uruhererekane rw'amashami ni aside amine nyinshi zikoreshwa n'imitsi. Kubwibyo, iyo ubudahangarwa bw'umubiri bukeneye aside amine z'uruhererekane rw'amashami, umubiri wacu ushobora kudashobora gutanga aside amine z'uruhererekane rw'amashami ahagije ku budahangarwa bw'umubiri. Kubwibyo, ku bantu bafite ubuzima bwiza, kongera aside amine z'uruhererekane rw'amashami ku gipimo gikwiye bishobora gufasha kongera ubudahangarwa bw'umubiri.
Kuki dukeneye serivisi za BCAA?
Nk’umuyoboro wa azote, aside amine zo mu mitsi zifasha mu gukora izindi aside amine zikenewe mu gukora imitsi. Muri make, ni inzira yo gukora aside amine zoroshye mu mitsi ikomeye kandi yuzuye. Kubwibyo, aside amine zo mu mitsi zitera imbaraga mu gukora insuline, kandi uruhare runini rwa insuline ni ukwemerera isukari yo mu maraso kwinjira mu mitsi no kuyikoresha nk'isoko y'ingufu. Gukora insuline kandi bituma aside amine zo mu mitsi ziyongera. Aside amine zo mu mitsi ziyongera ku mitsi zigira ingaruka zo gukora no kurwanya kubora, kuko zishobora kongera cyane imikorere ya poroteyine, zigatuma habaho irekurwa ry'imisemburo ifitanye isano, nka hormone yo gukura (GH), IGF-1 (insuline-like growth factor-1) na insuline, kandi zigafasha mu kugumana igipimo gikwiye cya testosterone/cortisol.
Aside amine zo mu mitsi y’uruhererekane rw’amashami nazo zifite ingaruka nziza cyane zo kurwanya kubora, kuko zifasha mu gukumira kwangirika kwa poroteyine no gutakaza imitsi, ibyo bikaba ari ingenzi cyane ku bari mu cyiciro cyo kugenzura indyo mbere yo guhuza. Iyo ifunguro rya kalori riri hasi, ikoreshwa rya aside amine zo mu mitsi y’uruhererekane rw’amashami rirasabwa cyane, kuko igipimo cyo gukora poroteyine kigabanuka muri iki gihe kandi kubora kwa poroteyine kuriyongera, kimwe n’iyo poroteyine iriwe igogorwa kandi ikayinjizwamo, poroteyine irashwanyagurika ikayihinduramo ibintu byoroshye. , Ibintu bishobora gushonga, nka peptides na aside amine, bitabaye ibyo hari ibyago byo gutakaza imitsi.
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