BCAA: ʻO ka ʻāpana nalo i kāu puʻupuʻu hoʻoikaika kino

2023-05-26 10:45:41

Nā waikawa amino kaulahao, a i ʻole BCAA, he pūʻulu o ʻekolu mau waikawa amino pono: leucine, isoleucine, a me valine. ʻAʻole hiki ke hana ʻia nā waikawa amino pono e ke kino o ke kanaka a pono e loaʻa ma o ka meaʻai a i ʻole supplementation. He mea koʻikoʻi ka BCAA no nā mea haʻuki a me nā mea hoihoi no ka mea he koʻikoʻi ko lākou hana i ka synthesis protein muscle a me ka hana ikehu.

He aha ka hana a nā BCAA?

Hana ʻia nā BCAA ma kahi o hoʻokahi hapakolu o nā protein muscle a pau, e hōʻike ana i ko lākou koʻikoʻi i ke kūkulu ʻana a mālama ʻana i ka nui o ka ʻiʻo. I ka wā hoʻoikaika kino, ua haki nā ʻiʻo ʻiʻo, a hoʻokuʻu ʻia nā amino acids i loko o ke kahe koko. Lawe ʻia nā BCAA i nā ʻiʻo, kahi e hoʻohana ʻia ai no ka hana ʻana o ka ikehu a me ke kūkulu hou ʻana i nā ʻiʻo ʻiʻo.


Hoʻoulu pū nā BCAA i ka huna ʻana o ka insulin, e kōkua ana i ka hoʻokuʻu ʻana i nā meaʻai i loko o nā ʻiʻo. ʻO ia ke kumu i koho ai ka poʻe he nui e ʻai i nā mea hoʻohui BCAA ma mua a ma hope paha o ka hoʻomaʻamaʻa e hoʻomaikaʻi ai i ka hoʻōla ʻana o ka ʻiʻo.

Hiki ke lawe ʻia nā BCAA e nā Vegetarians a i ʻole Vegans?

No ka mea he mau waikawa amino koʻikoʻi nā BCAA, pono e loaʻa iā lākou ma o ka meaʻai a i ʻole supplementation. ʻOiai ʻo nā huahana holoholona e like me ka ʻiʻo, ka waiu, a me nā hua manu he kumu maikaʻi loa ia o nā BCAA, vegans, a me nā meaʻai meaʻai hiki ke loaʻa iā lākou mai nā kumu mea kanu e like me ka soybeans, lentils, a me ka quinoa.


Eia nō naʻe, inā he ʻai kau ʻia ʻoe a ʻaʻole ʻai ʻoe i nā meaʻai waiwai nui o ka protein, pono paha ka hoʻohui ʻana o BCAA e hōʻoia i ka ʻai kūpono.

Hiki iaʻu ke loaʻa i nā BCAA nui mai kaʻu meaʻai wale nō, a i ʻole pono iaʻu e hoʻohui?

Hoʻololi ʻia ka ʻai ʻana o ka BCAA i kēlā me kēia lā ma muli o nā kumu e like me ka makahiki, ke kaumaha, a me ka pae hana. Manaʻo ka International Society of Sports Nutrition i ka nui o kēlā me kēia lā o 5-20 grams o BCAAs no ka poʻe e hana i ka hoʻoikaika ikaika a i ʻole ka hoʻomaʻamaʻa ikaika.


ʻOiai hiki ke loaʻa ka nui o nā BCAA mai ka meaʻai wale nō, paʻakikī paha i kekahi poʻe ke ʻai i nā meaʻai waiwai nui o ka protein, ʻoi aku ka nui inā loaʻa iā lākou nā meaʻai a i ʻole e hahai ana i ka meaʻai vegan a meaʻai meaʻai. I kēia mau hihia, pono paha ka hoʻohui ʻana o BCAA e hoʻokō i ka ʻai i ʻōlelo ʻia i kēlā me kēia lā.

Aia kekahi mau noiʻi ʻepekema a noiʻi paha e kākoʻo ana i ka hoʻohana ʻana i nā BCAA no nā pono olakino kūikawā?

Nui nā haʻawina i loiloi i ka pono a me ka palekana o nā BCAA no nā pono olakino like ʻole. Hoʻokahi haʻawina i paʻi ʻia ma ka Journal of Sports Medicine and Physical Fitness ua ʻike ʻo BCAA supplementation i hoʻomaikaʻi nui i ka hoʻihoʻi ʻana i ka ʻiʻo a hoʻemi i ka ʻeha ʻeha ma hope o ka hoʻoikaika ikaika.


ʻO kekahi noiʻi ʻē aʻe i paʻi ʻia ma ka Journal of the International Society of Sports Nutrition ua ʻike ʻo BCAA supplementation hiki ke hoʻonui i ka ikaika a me ka mana i nā mea pāʻani i aʻo ʻia. Eia kekahi, ua hōʻike ʻia nā BCAA e hoʻomaikaʻi i ka hana hoʻomanawanui a hōʻemi i ka luhi i ka wā hoʻoikaika lōʻihi.


Aia kekahi mau hōʻike e hōʻike ana e loaʻa i nā BCAA nā pono kūpono no nā poʻe me kekahi mau maʻi olakino. No ka laʻana, ʻike ʻia kahi haʻawina i paʻi ʻia ma ka Journal of Gastroenterology e hiki i ka supplementation BCAA ke hoʻomaikaʻi i ka hana ate i nā maʻi me ka cirrhosis. Ua aʻo pū ʻia nā BCAA no ko lākou hoʻohana ʻana i ka mālama ʻana i nā hōʻailona o nā maʻi neurological, e like me ka maʻi o Alzheimer.

Panina

Hiki i ka BCAA supplementation ke lilo i mea hana pono no ka poʻe haʻuki a me nā mea hoʻoikaika kino e nānā ana e hoʻonui i ka hoʻihoʻi ʻana i ka ʻiʻo a me ka hana ikehu. ʻOiai hiki ke loaʻa ka nui o nā BCAA ma o ka meaʻai wale nō, pono paha ka hoʻohui ʻana no kekahi poʻe, ʻoi aku ka poʻe me nā mea ʻai meaʻai a i ʻole ka poʻe i komo i ka hoʻoikaika kino.


Ua hōʻike nā haʻawina ʻepekema i ka maikaʻi a me ka palekana o ka BCAA supplementation no nā pono olakino like ʻole, me ka hoʻomaikaʻi ʻana i ka hoʻihoʻi ʻana i ka ʻiʻo a me ka hōʻemi ʻana i ka ʻeha o ka ʻiʻo, hoʻonui i ka ikaika a me ka mana, hoʻomaikaʻi i ka hana hoʻomanawanui, a me ka hoʻohana pono i ka mālama ʻana i kekahi mau kūlana olakino.


E like me kekahi meaʻai meaʻai, he mea nui e kamaʻilio me kahi mea mālama ola ma mua o ka hoʻomaka ʻana i ka BCAA supplementation, ʻoi aku inā he maʻi maʻi mua ʻoe a i ʻole e lawe ana i nā lāʻau lapaʻau.


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