Kou Alakaʻi i ka Pōmaikaʻi o nā BCAA a me nā Acid Amino Pono

Anter

• Nīnau: He aha nā pōmaikaʻi o nā waikawa amino, ʻoi aku ka maikaʻi o nā BCAA (branched-chain amino acids)?
• ʻO nā pono o nā BCAA
• Nā Kumuwaiwai o BCAA
• Nānā no

Nīnau: He aha nā pōmaikaʻi o nā waikawa amino, ʻoi aku ka maikaʻi o nā BCAA (branched-chain amino acids)?

A: ʻO nā amino acids nā poloka kūkulu e hana ai i ka protein. Hoʻohui like kou kino iā lākou e like me Legos e hana i nā mākala. ʻOiai hiki i kou kino ke hana i kekahi mai ka ʻohi ʻana (i kapa ʻia ʻo non-essential amino acids), pono ʻoe e kiʻi i nā mea ʻē aʻe (nā waikawa amino pono), mai ka meaʻai a i ʻole nā ​​​​mea hoʻohui. ʻO kēia mau mea pono nā amino acids-ʻoi aku kekahi ʻano i kapa ʻia ʻo branched-chain amino acids (BCAAs)-ʻo ia ka mea palena i ka hiki o kou kino ke kūkulu i ka ʻiʻo. Eia nā mea hou aku e pili ana i nā BCAA, nā pōmaikaʻi o nā BCAA, a pehea e hoʻokomo ai iā lākou i kāu meaʻai.

Ke hoʻāʻo nei ʻoe e hoʻolei i nā paona a i ʻole kuʻi i kāu PR, hoʻonui i ka nui o kou puʻupuʻu nui, ʻoiai he kī ia i ka lilo o ke kaupaona a me ka hana. Eia kekahi, kūkulu ʻia ka ʻiʻo me ka mālie loa. ʻOiai hiki ke maʻalahi ka lilo ʻana o ka momona, ʻaʻole hiki ke kūkulu ʻia ka ʻiʻo. (Eia nā ʻepekema āpau e pili ana i ke kūkulu ʻana i ka ʻiʻo a me ka puhi ʻana i ka momona.)

Bonus: Hoʻā ke kino i nā calories i ka lā holoʻokoʻa me ka manaʻo nui e puhi ʻoe i nā mea ʻoi aku ka nui i ka wā e hoʻoikaika kino ana a e hoʻopau ʻoe i nā calorie hou aʻe e noho ana ma ka moena (helu!). ʻOiai inā ʻaʻole ʻoe e hoʻāʻo e hoʻohui i nā ʻiʻo hou aʻe, e uhaʻi ʻoe i ka ʻiʻo i ka wā hoʻoikaika e pono ke kūkulu hou ʻia i hiki iā ʻoe ke hana hou i ka lā aʻe. ʻO ia ke kumu, ʻo nā pahuhopu a kaʻu mea kūʻai aku, hoʻokau mau mākou i ka mea nui i ka mālama ʻana i ka ʻiʻo i loaʻa iā lākou a hiki ke kūkulu hou aʻe - ʻo ia ka mea e pono ai ka loaʻa ʻana o ka protein a me nā waikawa amino kūpono. (A, kekahi kumu e hāpai ai ʻoe i nā kaupaona kaumaha.)

ʻO nā pono o nā BCAA

ʻEkolu mau ʻano BCAA: leucine, isoleucine, a me valine. Kapa ʻia lākou he mau ʻakika amino branched-chain no ka mea ʻo kā lākou hana kemika he ʻano lālā ʻokoʻa (e like me ka lālā lāʻau). Hāʻawi kēia iā lākou i kekahi mau mea hoihoi hoihoi i loaʻa ʻole i nā amino acid ʻē aʻe.

ʻO kahi mea nui o ka BCAA ʻo ia ke kōkua i ka pale ʻana i ka ʻiʻo. Kōkua lākou i ka hoʻonui ʻana i ka nui e hiki ai i kou kino ke kūkulu i nā protein no laila ʻaʻole ʻoe e wāwahi i ka ʻiʻo ma mua o ka hiki ke kūkulu hou. ʻO Leucine ke kī BCAA i kēia kaʻina hana. (Eia nā mea hou aʻe no ke aha he mea nui ka leucine no ka mālama ʻana a me ke kūkulu ʻana i nā mākala.)

Hāʻawi pū nā BCAA i wahie no ka hoʻoikaika kino. I loko o kahi hoʻomaʻamaʻa ikaika, hiki i ke ʻano kūʻokoʻa o nā BCAA ke hana i wahie no kou mau ʻiʻo. A ʻo ka hope, hiki iā lākou ke kōkua iā ʻoe i ka hoʻohaʻahaʻa ʻana: Hōʻike kekahi mau haʻawina i kahi pilina ma waena o ka lawe ʻana i ka BCAA a me ka leanness, a ʻo ka hoʻohana nui ʻana o nā BCAA e pili pū ana me ke kino ʻoi aku.

Nā Kumuwaiwai o BCAA

1. Nā mea hoʻohui BCAA: ʻO nā mea inu me nā BCAA ua lilo i mea kaulana loa a hele mai i loko o nā ʻano citrus maikaʻi a me nā ʻono hua ʻaʻole ʻono e like me ka inu ʻana i ka protein. Maikaʻi kēia mau huahana e hoʻohana ma hope o ka hoʻomaʻamaʻa ʻana a i ka wā hoʻomaʻamaʻa lōʻihi (ma luna o 90 mau minuke). Eia nō naʻe, ʻaʻohe nui o nā ʻike ʻepekema e kākoʻo i nā pono kū hoʻokahi o nā hoʻopiha BCAA maʻemaʻe ma luna o nā mea inu pūmua a i ʻole nā ​​meaʻai i like ka nui o kēia mau amino acid, no laila mai manaʻo ʻoe e hoʻohana i kahi kākoʻo BCAA. (E pili ana: ʻO kāu alakaʻi piha i nā mea hoʻohui mua a ma hope o ka hana.)

2. Whey protein a i ʻole ka waiū kokoleka: ʻO kahi lulu maʻalahi me ka protein whey e hāʻawi i nā BCAA āpau āu e pono ai me nā ʻakika amino pono ʻē aʻe a pau e hoʻopuni ai i kou kūkulu ʻana a me nā hana hoʻōla. A i ʻole hiki iā ʻoe ke loaʻa i kahi kīʻaha o ka waiū kokoleka e lawelawe i ke kōkua no ke ola kino. Hoʻopiha maoli ʻia ka waiū me nā BCAA a ʻo ke kō liʻiliʻi i hoʻohui ʻia mai ke kokoleka e kōkua hou i ka hoʻihoʻi ʻana ma hope o kahi kau hoʻoikaika lōʻihi.

3. Nā meaʻai holoʻokoʻa: ʻO nā iʻa, nā hua manu, ka pipi wīwī, ka moa, a me ka pipi ka nui o kēia mau waikawa amino. (Kuhi pinepine ʻia nā kumuwaiwai kanu mea kanu ʻole nā ​​protein, akā hiki iā ʻoe ke hoʻohui iā lākou e hana i nā protein āpau.)

4. ʻO ka pī a i ʻole ka palaiki: ʻOi aku ka haʻahaʻa o ka mea kanu i nā BCAA, akā he ʻokoʻa ka protein pea ma kēia wahi. E hōʻoia wale i ka lawe ʻana i ka nui o ka protein e loaʻa i nā waikawa amino pono āpau e pono ai kou kino. Hoʻokahi haʻawina i paʻi ʻia ma Nutrition Journal loaʻa he 40g o ka raiki protein i hana pono e like me 40g o ka protein whey ke hele mai i ka hoʻomaikaʻi ʻana i ke ʻano o ke kino. Akā i ka nui o nā calorie, lilo ʻo whey i mea maikaʻi loa ma hope o ka hoʻomaʻamaʻa ʻana no ka mea hiki iā ʻoe ke loaʻa ka hopena like e like me ka hōʻike ʻana ma ka haʻawina me ka hapalua o ka nui o ka whey (20g) ma mua o ka loaʻa ʻana me ka protein raiki ma muli o ka haʻahaʻa. ka māhele o nā ʻakika amino koʻikoʻi a lālā. (E pili ana: ʻO nā pauka protein maikaʻi loa no nā wahine.)

Nānā no