Kobcinta borotiinka murqaha: Faham habka

Shakhsiyaadka isku dayaya inay wanaajiyaan koritaanka murqaha, qaadashada borotiinku waa lama huraan. Si kastaba ha ahaatee, jidhku waxa uu xadiday inta borotiinku isku xidhi karo si uu u hagaajiyo una koro murqaha. Ogaanshaha waqtiga qaadashada borotiinka, qaddarka, iyo sida ugu wanaagsan ee loo kicin karo korriinka muruqa ma caawin kartaa in la gaaro natiijooyin wanaagsan?

Isku-dhafka borotiinka murqaha

Isku-dubaridka borotiinka murqaha waa habka physiological ee soo saarida borotiinka muruqa cusub waana qayb muhiim ah oo ka mid ah sida jidhku u ilaaliyo oo u dhiso muruqa. Koritaanka murqaha waxaa lagu gaaraa tababarka iska caabinta iyo qaadashada borotiinka. (Tanner Stokes, iyo al., 2018)

Sida Uu U Shaqeeyo Protein Synthesis

Borootiinku waa dhismaha murqaha, halka isku-dhafka borotiinku uu yahay habka dheef-shiid kiimikaadka dabiiciga ah kaas oo borotiinku soo saaro si loo hagaajiyo dhaawaca muruqa ee uu keeno jimicsiga. Tani waxay ka dhacdaa asiidhyada amino-ku-xidhka borotiinnada muruqyada lafaha, kordhinta xajmiga muruqa. Waxay ka hortagtaa burburka borotiinka muruqa (MPB) sababtoo ah luminta borotiinka inta lagu jiro jimicsiga. Burburinta murqaha waa qayb lagama maarmaan u ah dhisidda murqaha. Marka ay dhaawacmaan, muruqyada ayaa dib u dhisi doona si weyn, ilaa inta kalooriyo iyo borotiin ku filan la isticmaalo si loo hagaajiyo oo u koraan murqaha. Isku-darka borotiinka murqaha waxaa lagu wanaajin karaa iyadoo la kordhinayo qaadashada borotiinka isla markiiba ka dib jimicsiga. Barashada kicinta isku-dhafka borotiinka muruqa iyada oo loo marayo jimicsi iyo cunto waxay kaa caawin kartaa dardargelinta korriinka muruqa, dedejiso kabashada, wanaajiya waxqabadka jidhka, oo kordhiya dulqaadka guud. (Cameron J. Mitchell iyo al., 2014)

Saamaynta Jimicsiga

Isku dheelitirnaanta borotiinka wuxuu qeexayaa xiriirka ka dhexeeya burburka borotiinka muruqa iyo isku dhafka borotiinka muruqa. Marka jirku uu ku jiro dheelitirka borotiinka, ma jiro korriin muruq ama lumis ah, waxaana shakhsiga loo tixgeliyaa xaalad caafimaad leh oo dheellitirka noolaha / homeostasis, oo sidoo kale loo yaqaan dayactirka. Si loo kiciyo korriinka murqaha, shakhsiyaadka waxay u baahan yihiin inay ruxaan dheelitirka borotiinka. Inkasta oo ay u muuqato mid ka soo horjeeda, jimicsigu wuxuu burburin karaa borotiinka muruqa, laakiin aan ka badnayn qadarka borotiinka ee jidhku ku soo saari karo. (Felipe Damas, iyo al., 2015) Inta badan jimicsigu, way sii weynaataa isku-dhafka borotiinka muruqa, maadaama burburka muruqa uu kiciyo hagaajinta iyo koritaanka unugyada. Saynis yahanadu waxay ku cabbiraan xoojinta ugu badnaan hal-ku celcelin - 1-RM - taasoo la macno ah miisaanka ugu badan ee shakhsigu qaadi karo hal ku celcelin. Marka loo eego daraasad cilmi baaris ah, xoojinta jimicsiga ee ka hooseeya 40% ee 1-RM ma saameyn doonto isku-dhafka borotiinka muruqa. Iyo xoojinta ka weyn 60% waxay labanlaabmi doontaa ama saddex laabmaysaa isku-dhafka borotiinka muruqa. (PJ Atherton, K Smith. 2012)

Saamaynta Cunta

Xidhiidhka ka dhexeeya cuntada iyo dheelitirka borotiinka maahan mid toos ah. Xitaa qaadashada borotiinka oo kordhay, isku-darka borotiinka muruqa wuxuu dhacaa muddo cayiman. Tani waa sababta oo ah jidhku wuxuu isticmaali karaa oo kaliya qadar go'an oo ah amino acids-ka muhiimka ah ee uu helo, iyada oo wax badan oo dheeraad ah la jajabiyo oo uu soo saaro beerka. Khubarada nafaqada waxay ku talinayaan qiyaastii 1.4 ilaa 2.0 garaam oo borotiin ah kiilogaraam miisaanka jidhka maalintii si loo dhiso murqaha iyo xoogga. (Ralf Jäger, iyo al., 2017) borotiin ku filan ayaa lagu heli karaa iyadoo diirada la saaro caanaha, ukunta, hilibka aan baruurta lahayn, lawska, iyo digirta. Waxa kale oo lagu talinayaa in la isticmaalo miro isku dhan oo ku filan, dufan caafimaad qaba, miraha, iyo khudaarta si ay jidhka uga caawiyaan in uu si fiican u guto oo u hagaajiyo. Tusaale ahaan, karbohaydraytyadu waxay lagama maarmaan u yihiin dhismaha murqaha maadaama ay kiciyaan sii deynta insulinta ee taageerta nuugista borotiinka unugyada muruqa. (Vandré Casagrande Figueiredo, David Cameron-Smith. 2013Daraasadu waxay eegtay heerarka jawaabta ee ragga loo qoray 10, 20, ama 40 garaam oo borotiinka whey isla markiiba ka dib tababarka iska caabinta. Cilmi-baarayaashu waxay xuseen natiijooyinka soo socda: (Oliver C. Witard iyo al., 2014)

• 10 garaam oo borotiinka whey ah - Wax saameyn ah kuma laha isku-dhafka borotiinka muruqa.
• 20 garaam - Kor u kaca borotiinka muruqa 49%.
• 40 garaam - Waxay kordhisay isku-darka borotiinka muruqa 56% laakiin sidoo kale waxay sababtay ururinta HOL ee xad-dhaafka ah.
• Isticmaalka 20 garaam ilaa 40 garaam oo borotiinka whey ah ka dib tababarka iska caabinta waxay sidoo kale kordhisay asiidhyada amino-yada kale ee muhiimka ah ee la xidhiidha koritaanka murqaha caatada ah. (Lindsay S. Macnaughton iyo al., 2016)
• borotiinka Whey waa borotiin dheefshiidka degdega ah.
• Natiijooyinka korodhay waxaa lagu heli karaa iyadoo la isticmaalo borotiinka dheefshiidka qunyar u socda maalintii oo dhan.

Kordhinta murqaha way kala duwan tahay qof ilaa qof maadaama qof walba jidhkiisu ka duwan yahay. Shakhsiyaadka tixgelinaya inay cunaan borotiinka ka baxsan cuntada lagu taliyey waa inay la tashadaan dhakhtarkooda ama nafaqeeyaha diiwaangashan si ay u fahmaan faa'iidooyinka iyo khatarta ka iman karta.

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Dhisida Jirka Ka Xoog Badan

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tixraacyada

Stokes, T., Hector, AJ, Morton, RW, McGlory, C., & Phillips, SM (2018). Aragtiyo dhow oo ku saabsan doorka borotiinka cuntada ee horumarinta murqaha hypertrophy ee tababbarka jimicsiga iska caabinta. Nafaqooyinka, 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). Isku-darka borotiinka myofibrillar ee degdega ah ee jimicsiga kadib kuma xidhna tabobar iska caabin ah oo uu keeno hypertrophy muruqa ee ragga dhalinyarada ah. PloS kow, 9 (2), e89431. doi.org/10.1371/journal.pone.0089431

Damas, F., Phillips, S., Vechin, FC, & Ugrinowitsch, C. (2015). Dib-u-eegis ku saabsan isbeddelada tababarka iska-caabbinta ee is-beddelka borotiinka murqaha lafaha iyo ka-qaybgalkooda hypertrophy. Daawooyinka ciyaaraha (Auckland, NZ), 45(6), 801-807. doi.org/10.1007/s40279-015-0320-0

Atherton, PJ, & Smith, K. (2012). Isku-darka borotiinka murqaha ee ka jawaabaya nafaqada iyo jimicsiga. Joornaalka Cilmi-nafsiga, 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). Bulshada Caalamiga ah ee Isboortiga Booska Nafaqada: borotiinka iyo jimicsiga. Joornaalka Bulshada Caalamiga ah ee Nafaqada Ciyaaraha, 14, 20. doi.org/10.1186/s12970-017-0177-8

Figueiredo, VC, & Cameron-Smith, D. (2013). Ma loo baahan yahay karbohaydrayt si loo sii kiciyo isku-darka borotiinka muruqa/hypertrophy ka dib jimicsiga iska caabinta? Joornaalka Bulshada Caalamiga ah ee Nafaqada Ciyaaraha, 10(1), 42. doi.org/10.1186/1550-2783-10-42

Witard, OC, Jackman, SR, Breen, L., Smith, K., Selby, A., & Tipton, KD (2014). Isku dhafka borotiinka muruqa Myofibrillar wuxuu ku xigaa cuntada taasoo ka jawaabaysa kordhinta qiyaasaha borotiinka whey ee nasashada iyo ka dib jimicsiga iska caabinta. Joornaalka Maraykanka ee nafaqeynta kiliinikada, 99(1), 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). Jawaabta isku-dhafka borotiinka muruqa ka dib jimicsiga iska caabbinta jirka oo dhan ayaa ka weyn ka dib 40 g oo ka badan 20 g oo borotiinka whey la nuujiyey. Warbixinnada jireed, 4(15), e12893. doi.org/10.14814/phy2.12893