Ukunyusa i-Muscle Protein Synthesis: Qonda Inkqubo

Kubantu abazama ukwandisa ukukhula kwezihlunu, ukutya kweprotheyini kubalulekile. Nangona kunjalo, umzimba ulinganiselwe ngokuba ingakanani iprotheyini enokudibanisa ukulungisa nokukhulisa izihlunu. Ngaba ukwazi ixesha lokuthatha iprotheyini, inani, kunye nendlela yokukhuthaza ukukhula kwezihlunu kunokunceda ukufikelela kwiziphumo ezingcono?

I-Protein ye-Muscle Synthesis

Iprotheyini ye-muscle synthesis yinkqubo ye-physiological yokuvelisa iprotheni ye-muscle entsha kwaye iyinxalenye ebalulekileyo yendlela umzimba ogcina ngayo kunye nokwakha izihlunu. Ukukhula kwemisipha kufezekiswa ngoqeqesho lokumelana kunye nokuthatha iprotheni. (Tanner Stokes, et al., 2018)

Isebenza njani iProtein Synthesis

Iprotheyini yibhloko yokwakha yemisipha, ngelixa iprotheni synthesis yinkqubo yendalo ye-metabolic apho iprotheni iveliswa ukulungisa umonakalo wemisipha obangelwa kukuzilolonga. Oku kwenzeka kwii-amino acids ezibophelela kwiiprotheni zesihlunu samathambo, ukwandisa ubungakanani bemisipha. Ichasene nokuqhekeka kweprotheyini yemisipha (MPB) ngenxa yokulahleka kweeprotheyini ngexesha lokuzilolonga. Ukuqhekeka kwemisipha yinxalenye eyimfuneko yokwakha izihlunu. Xa yonakele, izihlunu ziya kwakha umva zibe nkulu, ixesha elide nje ukuba iikhalori ezaneleyo kunye neeprotheyini zisetyenziselwe ukulungisa nokukhulisa izihlunu. I-protein ye-muscle synthesis inokunyuswa ngokunyusa i-protein intake ngokukhawuleza emva kokuzivocavoca. Ukufunda ukuvuselela iprotein ye-muscle synthesis ngokuzilolonga kunye nokutya kunokunceda ukukhawulezisa ukukhula kwemisipha, ngokukhawuleza. Ukubuyisela, ukuphucula ukusebenza komzimba, kunye nokwandisa ukunyamezela ngokubanzi. (Cameron J. Mitchell et al., 2014)

Iziphumo zokuzilolonga

Ibhalansi yeprotheni ichaza ubudlelwane phakathi kokuqhekeka kweprotheyini yemisipha kunye nokuhlanganiswa kweprotheyini yemisipha. Xa umzimba ukwiprotein balance, akukho kukhula kwezihlunu okanye ukumoshakala okwenzekayo, kwaye umntu ujongwa ekwimeko esempilweni ye-biological equilibrium/homeostasis, eyaziwa ngokuba yisondlo. Ukukhuthaza ukukhula kwezihlunu, umntu ngamnye kufuneka ashukumise ibhalansi yeprotheyini. Nangona kunokubonakala ngathi i-counter-intuitive, umthambo unokwaphula iprotheyini yemisipha, kodwa ingabi ngaphezu komlinganiselo weprotheyini umzimba onokuyenza. (UFelipe Damas, et al., 2015) Okukhona ukuqina kokuzilolonga, ngakumbi iprotheyini ye-muscle synthesis, njengoko ukuphuka kwemisipha kukhuthaza ukulungiswa kunye nokukhula kwezicubu. Iingcali zenzululwazi zilinganisa ubunzulu ngokuphindaphinda okukodwa - 1-RM - okuthetha ukuba obona bunzima buphezulu umntu anokubuphakamisa ukuphindaphinda okunye. Ngokophononongo lophando, ukuqina kokusebenza phantsi kwe-40% ye-1-RM ayiyi kuchaphazela i-protein synthesis ye-muscle. Kwaye ukuqina okukhulu kune-60% kuya kuphinda kabini okanye kathathu iprotheyini ye-muscle synthesis. (PJ Atherton, uK Smith. 2012)

Impembelelo yokutya

Ubudlelwane phakathi kokutya kunye neprotein balance ayilulanga. Nangona kunye nokunyuka kweprotheni, i-muscle protein synthesis yenzeke kwixesha elithile. Oku kungenxa yokuba umzimba unokusebenzisa kuphela inani elithile lee-amino acids ezibalulekileyo ozifumanayo, kunye nantoni na eyophulwayo kwaye ikhutshwe sisibindi. Iingcali zezondlo zincoma malunga ne-1.4 ukuya kwi-2.0 grams yeprotheni ngekhilogram yobunzima bomzimba ngosuku ukuze kwakhiwe izihlunu kunye namandla. (URalf Jäger, et al., 2017) Iprotein eyaneleyo inokufumaneka ngokunikela ingqalelo kubisi, amaqanda, inyama ebhityileyo, amandongomane, neendidi. Kukwacetyiswa ukuba kutye ukutya okuziinkozo okwaneleyo, amafutha anempilo, iziqhamo, kunye nemifuno ukunceda umzimba ukuba wenze kwaye ulungise ngokufanelekileyo. Ngokomzekelo, iicarbohydrates ziyimfuneko kwisakhiwo sezihlunu njengoko zivuselela ukukhutshwa kwe-insulin exhasa ukufunxwa kweeprotheyini zeeseli zemisipha. (UVandré Casagrande Figueiredo, uDavid Cameron-Smith. 2013) Uphononongo lujonge kumazinga okuphendula kumadoda amiselweyo i-10, i-20, okanye i-40 grams ye-whey protein ngokukhawuleza emva koqeqesho lokumelana. Abaphandi baqaphele ezi ziphumo zilandelayo: (Oliver C. Witard et al., 2014)

• I-10 grams ye-whey protein - Akukho mpembelelo kwi-protein ye-muscle synthesis.
• I-20 grams - Ukwandisa i-protein ye-muscle synthesis nge-49%.
• I-40 grams - Ukwandisa i-protein ye-muscle synthesis nge-56% kodwa kwakhona kubangele ukuqokelela ngokugqithiseleyo kwe-urea.
• Ukutya i-20 grams ukuya kwi-40 grams yeprotein ye-whey emva kokuqeqeshwa kokumelana nako kwandisa ezinye ii-amino acids ezibalulekileyo ezinxulumene nokukhula kwemisipha. (Lindsay S. Macnaughton et al., 2016)
• Iprotheni ye-Whey yiprotheni yokugaya ngokukhawuleza.
• Iziphumo ezongeziweyo zinokufumaneka ngokutya iprotheyini yokwetyisa kancinci imini yonke.

Ukuzuza kwezihlunu kuyahluka kumntu nomntu njengoko umzimba womntu wonke wahlukile. Abantu abacinga ngokutya iiprotheyini ezingaphaya kokutya okucetyiswayo kufuneka badibane nogqirha wabo okanye ingcali yezondlo ebhalisiweyo ukuze baqonde iingenelo ezinokubakho kunye nobungozi.

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Ukwakha uMzimba Owomeleleyo

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Ucaphulo

Stokes, T., Hector, AJ, Morton, RW, McGlory, C., & Phillips, SM (2018). Iimbono zamva nje malunga nendima yeProtheyini yokutya yokuKhuthaza i-Muscle Hypertrophy kunye noQeqesho lokuQinisekisa uMzobo. Izondlo, 10(2), 180. doi.org/10.3390/nu10020180

Mitchell, CJ, Churchward-Venne, TA, Parise, G., Bellamy, L., Baker, SK, Smith, K., Atherton, PJ, & Phillips, SM (2014). I-acute post-exercise iprotein ye-myofibrillar synthesis ayihambelani nokuqeqeshwa kokuxhatshazwa-i-muscle hypertrophy kubafana abancinci. PloS enye, 9(2), e89431. doi.org/10.1371/journal.pone.0089431

Damas, F., Phillips, S., Vechin, FC, & Ugrinowitsch, C. (2015). Uphononongo lokunyanzeliswa koqeqesho-olubangelwa utshintsho kwi-skeletal muscle protein synthesis kunye negalelo labo kwi-hypertrophy. Iyeza lezemidlalo (Auckland, NZ), 45 (6), 801-807. doi.org/10.1007/s40279-015-0320-0

Atherton, PJ, & Smith, K. (2012). I-protein ye-muscle synthesis ekuphenduleni kwisondlo kunye nokuzivocavoca. Ijenali yePhysiology, 590 (5), 1049-1057. doi.org/10.1113/jphysiol.2011.225003

Jäger, R., Kerksick, CM, Campbell, BI, Cribb, PJ, Wells, SD, Skwiat, TM, Purpura, M., Ziegenfuss, TN, Ferrando, AA, Arent, SM, Smith-Ryan, AE, Stout, JR, Arciero, PJ, Ormsbee, MJ, Taylor, LW, Wilborn, CD, Kalman, DS, Kreider, RB, Willoughby, DS, Hoffman, JR, ... Antonio, J. (2017). I-International Society of Sports Nutrition Position Ima: iprotheyini kunye nokuzilolonga. Ijenali ye-International Society of Sports Nutrition, 14, 20. doi.org/10.1186/s12970-017-0177-8

Figueiredo, VC, & Cameron-Smith, D. (2013). Ngaba i-carbohydrate iyafuneka ukuqhubela phambili ukuvuselela iprotheyini ye-muscle synthesis / hypertrophy emva kokuzivocavoca? Umbhalo we-International Society of Sports Nutrition, i-10 (1), i-42. doi.org/10.1186/1550-2783-10-42

Witard, OC, Jackman, SR, Breen, L., Smith, K., Selby, A., & Tipton, KD (2014). Amanqanaba eprotheyini ye-Myofibrillar muscle synthesis emva kwesidlo ekuphenduleni ukunyuka kweedosi zeprotheyini ye-whey ekuphumleni nasemva kokuzivocavoca. Ijenali yaseMelika yesondlo seklinikhi, i-99 (1), i-86-95. doi.org/10.3945/ajcn.112.055517

Macnaughton, LS, Wardle, SL, Witard, OC, McGlory, C., Hamilton, DL, Jeromson, S., Lawrence, CE, Wallis, GA, & Tipton, KD (2016). Impendulo yokwenziwa kweprotheyini yezihlunu kulandela umthambo wokuxhathisa umzimba wonke inkulu kulandela i-40 g kune-20 g yeprotheyini ye-whey. Iingxelo zePhysiological, 4(15), e12893. doi.org/10.14814/phy2.12893