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مواد غذایی سرشار از BCAA

مواد غذایی سرشار از BCAA

شبکه های آمینواسیدی (BCAA)چه عملکردی دارند؟

آمینواسیدها قالب‌های ساختاری و عناصر بنیادی و سازنده پروتیین ها هستند. زمانی که غذای حاوی پروتیین می خورید، پروتیین موجود در آن در معده و روده هضم می شود. طی این فرایند پروتیین به ذرات آمینواسید و زنجیره های کوتاه تری از آمینواسید تجزیه می شود. این آمینواسیدها به اندازه کافی کوچک هستند تا جذب جریان خون شوند. زمانی که آمینواسیدها یکباره وارد جریان خون می شوند اثرات آنها به طور گسترده تمام قسمت های بدن را در بر می گیرد. امینواسیدها در ترمیم ماهیچه (ساختمان ضعیف ماهیچه)، عملکردهای بنیادی مغز و حتی در رشد موها نقش دارند.

اسیدهای آمینه شاخه دار (لوسین، ایزولوسین و والین) سه مورد از ۸ اسید آمینه‌ی ضروری هستند که شما باید از طریق رژیم غذایی‌تان دریافت کنید. این سه اسید آمینه، یک شکل شاخه دار مشابه دارند، که آنها را از سایر اسیدهای آمینه متمایز می‌کند، اما هنوز هم برای تولید پروتئین‌ها در بدن شما مورد استفاده قرار می‌گیرند. آنها همچنین وظیفه حمایت از ماهیچه‌های شما را به عهده دارند. شما می‌توانید مقادیر مختلفی از این سه اسید آمینه را از مواد غذایی حاوی پروتئین دریافت کنید.

فواید اسیدهای آمینه شاخه دار

اسیدهای آمینه شاخه دار یا BCAA ها در عضلات شما متابولیزه می‌شوند، و یک منبع مهم انرژی فراهم می‌کنند. با توجه به مقاله‌ای در نسخه سپتامبر ۲۰۰۸ «مجله پزشکی ورزشی و آمادگی جسمانی»، آنها همچنین سنتز پروتئین در عضلات را افزایش داده و آسیب عضلانی ناشی از ورزش را کاهش می‌دهند.

با توجه به گزارش دیگری در نسخه جولای ۲۰۰۹ «مجله انجمن بین المللی تغذیه ورزشی»، در یک تحقیق که در آن مردان در یک برنامه تمرین مقاومتی ۸ هفته‌ای شرکت کردند، گروهی که مکمل‌های BCAA دریافت کرده بودند، نسبت به مردانی که این مکمل‌ها را مصرف نکردند، توده خالص بیشتری بدست آوردند و چربی بیشتری از دست دادند.

بهترین منابع BCAA‌ ها

مرکز پزشکی لانگون دانشگاه نیویورک گزارش می‌دهد که بهترین منابع BCAA ‌ها عبارتند از گوشت، مرغ، ماهی، محصولات لبنی و تخم مرغ. بعنوان یک راهنما، شما می‌توانید با مصرف یک وعده ۸۵ گرمی گوشت، مرغ یا ماهی یا از نصف فنجان پنیر کاتیج، حدود ۱.۷ گرم لوسیون، ۱ گرم ایزولوسین و ۱ گرم والین دریافت کنید. یک فنجان شیر حاوی حدود نصف این مقدار است. پروتئین وی هم، یک گزینه خوب دیگر برای افزایش مصرف BCAA شماست.

انتخاب‌های گیاهی

کالج علوم بهداشت هانتینگتون گزارش می‌دهد لوبیای سویا، لوبیای پخته، لوبیای لیما، عدس، برنج قهوه‌ای، گندم کامل، ذرت و آجیل‌هایی مانند بادام درختی و بادام هندی، منابع خوبی از اسیدهای آمینه شاخه دار هستند. از بین تمام مواد غذایی گیاهی، لوبیاها دارای بالاترین مقدار پروتئین کل هستند، بنابراین آنها بهترین انتخاب برای BCAA‌ها می‌باشند. یک فنجان لوبیای پخته، حدود ۱ گرم از هر یک از این BCAA‌ ها دارد. در مقایسه، ۱ فنجان برنج قهوه‌ای پخته شده و کوینولا، ۰.۴ گرم لوسین، ۰.۲ گرم ایزولوسین و ۰.۳ گرم والین دارد.

مصرف توصیه شده روزانه

مقدار مجاز رژیمی توصیه شده برای لوسین، ۴۲ میلی گرم به ازای هر کیلوگرم از وزن بدن می‌باشد. شما باید به ازای هر کیلوگرم از وزن بدن، ۱۹ میلی گرم ایزولوسین و ۲۴ میلی گرم والین هم دریافت کنید. افراد سالم می‌توانند با مصرف مقدار توصیه شده روزانه شان (RDA) برای پروتئین کل که روزانه ۴۶ گرم برای خانمها و ۵۶ گرم برای آقایان است، BCAA‌ های کافی دریافت كنيد

نویسنده :

محمد رضا محسنی

درباره ی داود طاوسی

مربی و مشاور و تئوریسین بدنسازی

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