Tau ntev, cov tshuaj amino acid tau siv los ua ib qho ntawm cov tshuaj tseem ceeb los txhim kho kev ua kis las, lossis ua kom cov leeg nqaij thiab txo cov rog. Hauv particular, branched-chain amino acids (BCAA) muaj qhov nkag siab ntawm cov neeg muaj zog, thiab cov amino acids tseem ceeb (EAA) tau maj mam nrov hauv xyoo tas los no. Nyob rau tib lub sijhawm, lawv tau hlub los ntawm cov phooj ywg thiab muaj kev nyiam los hloov BCAA. Lub sijhawm no, cov lus nug los, nws kuj yog ib qho amino acid ntxiv, kuv yuav tsum xaiv li cas raws li kuv lub xeev tam sim no? Leej twg yog qhov kev xaiv zoo dua ntawm EAA thiab BCAA? Niaj hnub no lub ntsiab lus yog los tham txog tej yam uas hais txog cov tshuaj amino acid, yog li koj tuaj yeem raug tsom thaum xaiv cov tshuaj muaj feem xyuam rau yav tom ntej.
Tom qab nyeem tsab xov xwm no, koj yuav tau txais plaub yam ntaub ntawv nram qab no:
• Amino acids, EAA thiab BCAA
• mTOR, lub hom phiaj mammalian ntawm rapamycin
• Rau kev loj hlob ntawm cov leeg, EAAs zoo dua BCAAs
• Cov lus pom zoo EAAs txhua hnub
Amino Acids, EAA thiab BCAA
Peb lub cev tsis paub tias peb tab tom noj nqaij nyuj, qe lossis whey protein hmoov, tab sis peb lub cev paub tias tom qab cov khoom xyaw protein no nkag mus rau hauv lub cev, lawv yuav kawg degraded mus rau hauv ib yam khoom uas yog amino acid. Amino acids yog ib feem tseem ceeb ntawm cov protein, thiab koom nrog yuav luag txhua cov txheej txheem tshuaj lom neeg hauv tib neeg lub cev, suav nrog kev tsim ntau yam enzymes hauv tib neeg lub cev, kev tswj hwm ntawm cov tshuaj hormones, kev ua haujlwm ntawm neurotransmitters, thiab metabolism. Peb tib neeg lub cev muaj tag nrho ntawm 20 ntau hom amino acids, ntawm 9 yog cais raws li cov amino acids tseem ceeb uas tsis tuaj yeem tsim los ntawm tib neeg lub cev. Txij li nws tsis tuaj yeem tsim los ntawm nws tus kheej, nws yuav tsum tau ntxiv los ntawm kev noj cov zaub mov muaj protein ntau txhua hnub. Lwm 11 yam tsis tseem ceeb amino acids tuaj yeem tsim los ntawm cov amino acids tseem ceeb, carbohydrates lossis cov rog.
Ntawm qhov tod tes, rau peb cov leeg, cov leeg nqaij muaj protein ntau, thiab cov protein yog tsim los ntawm cov amino acids. Tab sis tsuas yog thaum 9 qhov tseem ceeb amino acids khaws cia rau hauv tib neeg lub cev thiab nyob rau hauv qhov sib piv ntawm cov leeg nqaij protein synthesis tshwm sim thiab cov leeg loj hlob. Nco ntsoov tias nws tsis tuaj yeem loj hlob cov leeg los ntawm kev ntxiv cov protein lossis amino acids, tab sis nws yog ib qho tseem ceeb tshaj plaws hauv cov txheej txheem ntawm cov leeg nqaij. Tib lub sijhawm, nws kuj qhia peb txog kev paub. Yog tias ib qho ntawm 9 qhov tseem ceeb amino acids tsis txaus, cov leeg nqaij protein synthesis yuav nres. Thiab tsis tsuas yog cov leeg nqaij synthesis xav tau 9 hom amino acids no, tab sis peb lub paj hlwb, lub cev tsis muaj zog, tswj ntshav qab zib, lub zog metabolism, mus ob peb vas thiab pw tsaug zog yog tag nrho inseparable ntawm 9 hom amino acids.
9 qhov tseem ceeb amino acids (EAAs) yog isoleucine, leucine, valine, lysine, methionine, phenylalanine, threonine, histidine, thiab tryptophan. Ntawm cov 9 amino acids no, peb lub npe hu ua branched-chain amino acids (BCAAs), thiab peb cov amino acids no ua lub luag haujlwm tseem ceeb tshaj plaws hauv cov leeg nqaij protein synthesis. amino acid, leucine thiab valine.
mTOR, lub hom phiaj mammalian ntawm rapamycin
mTOR, lub hom phiaj mammalian ntawm rapamycin, qhov no yog dab tsi? Qhov no yog ib pawg ntawm cov enzymes hauv lub cev uas tswj kev ua haujlwm ntawm cov protein, cov molecules tseem ceeb uas tso cai rau cov hlwb kom loj hlob hauv cov lus teb rau ntau yam stimuli. Nws lub luag haujlwm tseem ceeb yog tswj cov leeg nqaij fibers thiab tswj cov synthesis ntawm cov leeg nqaij protein hauv cov leeg hlwb, thaum inhibiting catabolism ntawm cov leeg nqaij. Peb cia siab rau mTOR signaling kom cov nqaij ntshiv los yog tswj ib tug npaum li cas ntawm cov leeg nqaij. Hauv lwm lo lus, txhawm rau kom cov nqaij ntshiv loj hlob, ib txoj hauv kev yuav tsum tau siv los xa cov cim rau cov leeg thiab tig rau kev hloov ntawm cov leeg nqaij. Hauv tib neeg lub cev, qhov kev hloov pauv no yog mTOR, uas ua haujlwm hloov pauv ntawm qhov chaw sab hauv thiab sab nraud ntawm cov hlwb thiab txiav txim siab Thaum twg los qhib qhov kev hloov no, uas ua rau qhov pib ntawm cov leeg nqaij protein anabolism.
Yog li yuav ua li cas qhib qhov hloov ntawm mTOR? Feem ntau hais lus, muaj peb txoj hauv kev: ib qho yog tias mTOR yuav tshwm sim thaum cov nqaij ntshiv thiab cov metabolism hauv siab, yog li thaum peb cob qhia rau cov leeg nqaij, peb them sai sai rau gradual overload; Lwm qhov yog tias qhov tso tawm loj ntawm cov tshuaj insulin kuj tseem yuav txhawb nqa qhov qhib ntawm mTOR hloov, uas yog vim li cas nws thiaj li pom zoo kom noj cov khoom noj khoom haus raws sijhawm tom qab kev tawm dag zog, thiab nws yog ib qho kev npaj nrog ceev ceev carbohydrates raws li lub ntsiab protein thiab ntxiv. los ntawm cov protein, vim tias cov carbohydrates ceev ceev tuaj yeem txhawb kev tso tawm ntawm tib neeg insulin sai; thib peb, kev noj cov leucine kuj muaj Lub peev xwm los qhib mTOR yog ib qho ntawm 9 EAAs tau hais tam sim no, thiab nws kuj yog ib qho ntawm BCAAs. Tab sis lub ntsiab lus yuav tsum tau ua ntawm no yog tias leucine tsuas yog nce lub teeb liab synthesis ntawm cov leeg nqaij.
Thiab BCAA peb pom hauv kev tshaj tawm ib txwm muaj cov txiaj ntsig ntawm kev txhawb nqa cov leeg nqaij thiab anabolism, thiab qhov kev paub no kuj tseem siv tau. Tab sis ntau cov khoom siv hluav taws xob tsis txhais tau tias cov leeg nqaij protein synthesis ntau dua. Nws zoo ib yam li hais tias yog peb tsis ntxiv peb qhov kev cob qhia teeb pom kev zoo ib txwm muaj, cov leeg puas yuav loj hlob? Tsis yog.
Rau cov leeg nqaij, EAAs zoo dua BCAAs
Txhawm rau txhim kho peb cov leeg nqaij, ntxiv rau kev hloov pauv ntawm mTOR, peb kuj yuav tsum muaj cov khoom siv raw ntau ntxiv uas tsim nyog rau cov leeg nqaij. BCAAs tsuas yog suav nrog peb lub ntsiab amino acids, thiab tsis muaj lwm cov amino acid raw khoom los txhawb cov txheej txheem ntawm cov leeg nqaij. Yog li ntawd, nyob rau hauv cov txheej txheem ntawm cov leeg nqaij synthesis, peb lub cev yuav tsum muaj lwm cov amino acid reserves kom tiav cov leeg nqaij anabolism. . Tab sis EAAs yog cov amino acids tseem ceeb, tag nrho cov amino acids xav tau rau cov leeg nqaij synthesis, EAAs muaj tag nrho. Nyob rau hauv txoj kev no, thaum tib neeg lub cev coj nws ua ke, nws yuav muaj kev nqus tau zoo dua thiab kev ua kom zoo dua qub. Hauv kev nkag siab, leucine nyob rau hauv ob qho tib si BCAAs thiab EAAs tuaj yeem qhib qhov hloov pauv ntawm cov protein synthesis, tab sis txhawm rau ua haujlwm txuas ntxiv, yuav tsum muaj kev txhawb nqa ntau dua los ntawm lwm cov amino acids, uas tuaj yeem ua rau tsim cov qauv protein tshiab. Ua tiav cov leeg nqaij txhim kho. BCAAs, ntawm qhov tod tes, tsuas yog muab 3 chav kawm ntawm cov amino acids hauv 9 cov leeg nqaij sib tw.
Raws li EAAs, koj tuaj yeem nkag siab yooj yim tias kev ua tiav yog cov protein uas xav tau rau cov leeg nqaij, tab sis cov protein tsis yog EAAs. Nyob rau tib lub sijhawm, EAAs muab cov txiaj ntsig ntau dua rau tib neeg lub cev, xws li cov leeg nqaij loj hlob thiab rov qab los, tsim kom muaj kev txaus siab tsis muaj kev tshaib plab thaum lub sijhawm rog, txhim kho kev pw tsaug zog zoo, thiab txhim kho lub cev metabolic noj qab haus huv. Hloov pauv, kev noj ntau dhau ntawm BCAAs tuaj yeem ua rau lwm yam teeb meem, xws li ntau dhau ntawm qee cov amino acids, uas cuam tshuam rau kev poob qis ntawm kev siv lwm cov amino acids, uas ua rau txo qis ntawm cov leeg nqaij protein synthesis. Nyob rau tib lub sijhawm, BCAAs thiab tryptophan siv tib txoj hauv kev kom mus txog lub hlwb, uas txhais tau hais tias ntau dhau BCAAs yuav cuam tshuam rau lub hlwb kev nqus ntawm tryptophan, thiab tryptophan yog ib yam khoom tseem ceeb uas tuaj yeem cuam tshuam rau peb lub cev serotonin (Ib qho tsim nyog ntawm serotonin yuav ua. tib neeg zoo siab), thiab qhov txo qis ntawm tryptophan yuav ua rau txo qis ntawm serotonin. Thiab thaum lub cev cov qib serotonin tsawg, nws tuaj yeem ua rau cov carbohydrate cravings, ntxhov siab vim, kev nyuaj siab, thiab teeb meem pw tsaug zog. Lwm yam teeb meem tshwm sim los ntawm BCAAs ntau dhau suav nrog cov kab mob metabolic, insulin tsis kam, thiab kev noj cov vitamins ntau hauv tib neeg lub cev. Cov teeb meem no yuav cuam tshuam ncaj qha rau koj qhov kev ua tau zoo hauv kev ua kom cov leeg nqaij thiab txo cov rog.
Yog li ntawd, rau cov leeg nqaij loj hlob thiab kev saib xyuas, ntxiv nrog EAAs yog ib qho kev xaiv zoo dua li kev ntxiv nrog BCAAs. Ib yam li ntawd, ntxiv nrog cov khoom noj muaj protein ntau zoo dua li tsuas yog ntxiv nrog BCAAs, vim tias cov protein zoo muaj ntau cov amino acids. Hloov pauv, yog tias peb lub cev tsis muaj BCAAs, thawj qhov uas peb yuav tsum xav txog yog tsis ntxiv BCAAs, tab sis xyuas seb peb cov protein ntau npaum li cas txaus. Ntev npaum li cov protein txaus, ntxiv nrog BCAA yog qhov tseem ceeb me ntsis. Yog tias koj xav tau ntxiv, nws raug pom zoo kom muab qhov tseem ceeb rau EAAs.
Cov Lus Qhia Txhua Hnub EAAs
Feem ntau hais lus, cov neeg uas muaj kev tawm dag zog siab lossis cov neeg nquag nquag yuav tsum tau noj txog 1.5 ~ 1.8g ntawm cov protein ib kilogram ntawm lub cev hnyav ib hnub. Hauv lwm lo lus, ib tus neeg hnyav 60kg xav tau txog 90 ~ 110g protein ib hnub. Nws yog tej zaum sib npaug rau ntau tshaj 400 grams ntawm nqaij nyug ntses. Qhov no yuav ua rau muaj kev sib tw noj zaub mov rau qee tus phooj ywg. Raws li lub cev hnyav nce, nws yog qhov nyuaj heev kom noj cov protein ntau. Yog li, thaum muaj qhov xwm txheej zoo li no, nws raug nquahu kom noj EAAs lossis whey protein hmoov rau kev noj zaub mov ntxiv.
Rau cov neeg uas tsis khoom hauv lub neej txhua hnub, lawv feem ntau tsis noj cov protein ntau txaus, yog li EAAs lossis whey protein hmoov raug pom zoo ua cov tshuaj protein. Cov vegans, lub sijhawm no, kuj tseem yuav tau txais txiaj ntsig ntau dua los ntawm EAAs vim tias cov proteins hauv cov nroj tsuag muaj tsawg dua cov amino acids tseem ceeb tshaj li cov proteins hauv tsiaj. Tsuav nws tau ntxiv rau hauv qhov tsim nyog thiab tsis siv los ua qhov tseem ceeb ntawm cov protein hauv lub cev, cov txiaj ntsig ntawm EAAs rau kev noj qab haus huv tseem tshaj qhov txaus ntshai. Nyob rau tib lub sijhawm, peb yuav tsum sim peb qhov zoo tshaj plaws los ua kom tiav cov khoom noj khoom haus nrog cov zaub mov yooj yim, thiab cov tshuaj ntxiv yog ib txwm nyob rau hauv txoj haujlwm ntawm cov tshuaj pab tau zoo, thiab tsis tuaj yeem ua lub zog tseem ceeb los ntawm kev cuam tshuam cov qhua.
Tau kawg, yog tias cov protein ntau hauv cov zaub mov tseem ceeb ua tau raws li tus qauv, tsis tas yuav muaj cov tshuaj ntxiv. Khoom noj khoom haus tonic ib txwm yog txoj hauv kev zoo tshaj plaws ntawm kev noj haus.
Sau ntawv kawg
BCAAs thiab EAAs yog qhov zoo sib xws, tab sis kuj txawv heev.Piv nrog BCAA, EAA yog ib qho kev qhia ntau dua amino acid ntxiv, tshwj xeeb tshaj yog rau cov tib neeg uas nws cov kev cob qhia txhua hnub thiab cov protein ntau txhua hnub yog qhov nyuaj rau kev ua tau raws li.Yog koj xav paub ntxiv txogBCAA, EAA thiab Amino Acids,thov xa email rau:haozebio2014@gmail.com.