I. Mawu
Ca-hMB ufaNdizakudya zowonjezera zomwe zatchuka m'madera olimbitsa thupi chifukwa cha mapindu ake omwe angakhale othandiza pakulimbikitsa minofu, kuchira, komanso kuchita masewera olimbitsa thupi. Kuwongolera kokwanira kumeneku kumapereka chidziwitso mwatsatanetsatane za ca-hMB ufa, kuphatikizapo kapangidwe kake, mapindu, amagwiritsa ntchito, komanso zotsatira zoyipa.
Ii. Kodi ufa wa ca-hMB ndi chiyani?
A. Kufotokozera za Ca-HMB
Calcium beta-hydroxy beta-methylbutyrate (Ca-HMMB) ndi gawo limodzi lochokera ku amino acid leucine, yomwe ndi yofunika yomanga minofu protein. Ca-HMB amadziwika kuti kuthekera kwake kuchirikiza kukula minofu, kuchepetsa kusweka kwa minofu, ndikuchita masewera olimbitsa thupi. Monga chakudya chowonjezera, ufa wa ca-hMB umapereka mawonekedwe ophatikizidwawo, ndikupangitsa kuti anthu azisinthasintha muudindo wawo komanso maphunziro awo.
B. Kupanga kwachilengedwe m'thupi
Ca-HMB imapangidwa mwachilengedwe m'thupi ngati cholembera cha leucine kagayidwe. Pamene leucine amapangidwira, gawo lake limasinthidwa kukhala aa-hMB, lomwe limachita mbali yofunika kwambiri yokonza mapuloteni ndi kukonza minofu. Komabe, kupangidwa kwachilengedwe kwa mtundu wa Ca-HMMB sikungakhale kokwanira kuthandizira zofuna za masewera olimbitsa thupi kapena zoyeserera zopanga minofu, komwe ndi pomwe ufa wa ca-hMB umatha kukhala wopindulitsa.
C. Kupanga ufa wa ca-hmbe ufa
Ufa ufa umakhala ndi mchere wa HMMB, womwe umapangidwa kawiri kawiri kawiri kawirikawiri. Gawo la calcium limakhala lonyamula hmb, kulola kuyamwa kosavuta komanso kugwiritsidwa ntchito ndi thupi. Kuphatikiza apo, ufa ufa ukhoza kupangidwa ndi zosakaniza zina kuti uthandize kwambiri bioavailability ndi kugwira ntchito, monga mavitamini d, omwe amadziwika kuti ali ndi mwayi wothandizira mafupa.
Kupanga kwa ca-HMB ufa kumatha kusiyanasiyana pakati pa mitundu ndi mapangidwe osiyanasiyana, chifukwa chake ndikofunikira kuti mumvetsetse mosamala zilembo ndi mindandanda yosiyanasiyana kuti iwonetsetse kuti agwiritse ntchito.
Iii. Ubwino wa Ca-HMM ufa
A. Kukula kwa Minofu ndi Mphamvu
Ufa ufa wakhala ukugwirizana ndikulimbikitsa kukula kwa minofu ndi mphamvu. Kafukufuku wawonetsa kuti Kuwonjezera kwa Ca-HMMB, makamaka mukaphatikizidwa ndi kupembedzera minofu, kumatha kupititsa patsogolo systein synthetis, zomwe zimapangitsa kuchuluka kwa minofu komanso nyonga. Phinduli ndilofunika makamaka kwa anthu omwe akuyang'ana kuti athetse kuyesetsa kwawo kwa minofu ndikuwongolera magwiridwe antchito.
B. Kubwezeretsa minofu
Ubwino wina wofunika kwambiri wa ca-hMB ufa ndi kuthekera kwake kuchiritsa minofu. Pambuyo pochita masewera olimbitsa thupi kwambiri, minofu imatha kuwonongeka komanso kuwonongeka. Kukonzekera kwa Ca-HMB kwawonetsedwa kuti muchepetse kuwonongeka kwa minofu ndi kuwonongeka kwa minofu, komwe kumatha kusintha njira yochiritsira. Izi zitha kukhala zopindulitsa kwa othamanga komanso okonda okonda omwe amaphunzira zolimba kuti achepetse ndikuchepetsa kutopa kwa minofu ndi ulonda.
C. Kuchita masewera olimbitsa thupi
Ufa ufa ukhoza kuthandizira pakuchita bwino kwambiri, makamaka nthawi yayitali kapena yopirira. Mwa kukulitsa ntchito minofu ndikuchepetsa kutopa, anthu pawokha atha kupirira komanso kugwira ntchito pa masewera olimbitsa thupi kapena mpikisano wothamanga. Phinduli limatha kukhala lofunika kwambiri kwa anthu omwe akufuna kukonza magwiridwe awo ndikukwaniritsa zolinga zawo.
D. Kutayika Mafuta
Pomwe cholinga chachikulu cha ca-hMB ufa wa mapindu okhudzana ndi minofu, kafukufuku wina akuwonetsa kuti angachitenso gawo lolimbikitsa kutaya mafuta. Phindu lomwe likufuna lingakhale losangalatsa kwambiri kwa anthu omwe akufuna kukonza mapangidwe a thupi, kuchepetsa mafuta a thupi, ndikukwaniritsa chofufumitsa.
Iv. Kugwiritsa ntchito ufa wa ca-hmbe ufa
A. Ogwiritsa ntchito wamba
Ufa ufa nthawi zambiri umagwiritsidwa ntchito ndi anthu osiyanasiyana, kuphatikiza othamanga, omanga thupi, okonda okhazikika, komanso anthu omwe akufuna kuti azikwaniritsa zolinga zawo zokhudzana ndi minofu. Kuchita zinthu mogwirizana komanso phindu lake kumapangitsa kuti ndikosankhidwa kwa iwo omwe akuyembekeza maphunziro awo ndi zomwe akuchita.
B. Kugwiritsa ntchito ngati gawo loyambirira
Ufa ufa nthawi zambiri umadyedwa ngati chowonjezera kapena positi yolimbitsa thupi kuti chiwonjezere zabwino zake. Mukatengedwa musanayambe kuchita masewera olimbitsa thupi, zingathandize kukonza minofu yolimbitsa thupi, yomwe mungalimbikitse kugwiritsa ntchito chiopsezo cha kuwonongeka kwa minofu. Kugwiritsa ntchito post-zolimbitsa thupi kumatha kuthandiza kuchira kwa minofu ndikukonza, kuchirikiza njira zachilengedwe za thupi chifukwa cha minofu ndi kukula.
C. kuphatikiza ndi zowonjezera zina
Ufa ufa ukhoza kuphatikizidwa bwino ndi zowonjezera zina monga mapuloteni a protein, Creatini, ndi amino acid kuti amalimbikitse zovuta zake paminofu ndi kuchira. Njira yosinthira iyi imalola anthu kuti azisintha zowonjezera zawo zimayendera bwino kwambiri kuthandizira kukhala ndi moyo wabwino komanso zolinga zabwino.
V. Zotsatira zoyipa
Pomwe Ca-HMB ufa wa nthawi zambiri umawoneka wotetezeka kwa anthu ambiri, zovuta zina zitha kuchitika, makamaka akamadyedwa mu Mlingo waukulu. Izi zitha kuphatikizira nkhani zam'mimba monga nseru, kutsegula m'mimba, komanso kusapeza m'mimba. Ndikofunikira kutsatira malangizo omwe akulimbikitsidwa ndi akatswiri azaumoyo asanayambe ntchito yowonjezera ca-HMMB
Vi. Mapeto
Ufa ufa ndi zakudya zowonjezera zodziwika bwino zomwe zimathandiza pakulimbikitsa minofu, kuchira, komanso kuchita masewera olimbitsa thupi. Mukamagwiritsa ntchito molumikizana ndi zakudya zoyenera komanso kuchita masewera olimbitsa thupi pafupipafupi, utoto wa ca-hMB ukhoza kukhala wowonjezera mtengo ku regimen yolimbitsa thupi. Komabe, ndikofunikira kugwiritsa ntchito kusamala ndikufuna upangiri musanayambe reginn yatsopano.
Zolemba:
Wilson, JM, & Owery, RP (2013). Zotsatira za calcium be ca calta-hydroxy-beta-methylbutyrate (Ca-HMMB) Kuthana ndi Kugwiritsa Ntchito Maphunziro a Catabolism, Kupanga kwa Thupi ndi Mphamvu. Bwalo la dziko lapadziko lonse la chakudya chamasewera, 10 (1), 6.
Nissen, S., & lakuthwa, RL (2003). Zotsatira za zakudya zowonjezera pa Lean misa ndi mphamvu zokhala ndi zolimbitsa thupi: kusanthula kwa meta. Bwewa la physiology, 94 (2), 651-659.
Rukovich, md, & difort, GD (2001). Zotsatira za beta-hydroxy beta-methylbutyrate pamasamba a lakitala la magazi ndi v (o2) mu cyclists ophunzitsidwa bwino. Ganizirani za mphamvu ndi zowongolera kafukufuku, 15 (4), 491-497.
Post Nthawi: Jul-01-2024
