Abin sha yana shafar kwakwalwa

Yawancin mutanen da ke motsa jiki ko kuma waɗanda ke fama da matsananciyar abinci suna shan abin sha na furotin, suna tunanin cewa yana ɗauke da dukkan fa'idodin a gare su a wannan matakin.

whey

Amsar ta fito ne daga sakamakon wani bincike na baya-bayan nan, da masu bincike a Jami’ar Sydney, Australia suka gudanar, wanda ya nuna cewa yawan adadin amino acid mai rassa (BCAAs), nau’in da ake samu a cikin sinadarin protein na whey, na iya yin illa. kawai tare da maƙasudin horar da motsa jiki don gina ƙwayar tsoka mai ƙarfi, amma kuma tare da lafiyar dogon lokaci na masu amfani da shi.

Gina Jiki

Masu sha'awar motsa jiki da masu gina jiki, waɗanda suka dogara da yawa akan samfuran whey don yawan cin furotin, suna yin hakan ne a cikin kuɗin sauran amino acid ɗin da jiki ke buƙata.

An san cewa sarkar BCAAs masu rassa sun ƙunshi muhimman amino acid guda 3: leucine, valine, da isoleucine. Gabaɗaya, akwai amino acid guda 20, waɗanda suka haɗa da muhimman amino acid guda tara, waɗanda ba za a iya haɗa su cikin jiki ba, amma mutum zai iya samu ta hanyar abincin da yake ci.

tsawon rayuwa yana raguwa

Masu bincike na Ostiraliya sun gano cewa berayen da ke cin abinci mai wadata a cikin BCAAs suna da damuwa yanayi, sha'awar abinci, kiba da rage tsawon rai. Saboda yawan adadin BCAA da ake samu a cikin jinin beraye, sun zarce sauran amino acid, irin su tryptophan, don kai wa kwakwalwa.

Tryptophan shine farkon serotonin, hormone wanda ke inganta barci, yana ba da gudummawa ga yanayi mai kyau kuma yana sarrafa ci.

A cewar masu binciken, lokacin da berayen suka ci abinci mai yawa na BCAAs kuma suna da karancin sinadarin serotonin, suna ci da yawa, wanda hakan ya haifar da kiba mai tsanani da mutuwa da wuri.

yawan tsoka

Ko da yake ba a yi nazari kan illar jerin BCAA na baka a cikin mutane ba, sakamakon binciken da aka yi ta yin amfani da jerin BCAA na cikin jini ya nuna cewa wannan jerin ba kawai rage samar da furotin na tsoka ba ne, amma kuma ya rage yiwuwar fashe shi. Don haka, ana samun raguwar juzu'in furotin na tsoka, wanda zai iya zama alamar duk wani iƙirari cewa BCAAs yana haɓaka samar da furotin tsoka, ko kuma samar da amsawar anabolic, wanda zai haifar da haɓakar ƙwayar tsoka.

Masanan da suke so su sami sakamako mai kyau daga aikin motsa jiki na tsoka suna ba da shawarar su bi lafiyayyen abinci mai gina jiki da aka yi daga abinci na gaske, ba a sarrafa su ba ko kuma samar da kayan aikin foda.

albarkatun kasa

Gina tsoka yana buƙatar dukkan amino acid, ba kawai BCAA ba. Masana sun jaddada muhimmancin cin abincin da ya kunshi nama da kwai da kayayyakin kiwo don samun amino acid, ciki har da wadannan muhimman amino acid da jiki ba ya samar da su, amma abin da ke da kyau shi ne, akwai illa wajen cin furotin mai yawa. kafofin.

furotin kayan lambu

Sabanin sanannen tatsuniya, tsire-tsire sun ƙunshi furotin da yawancin amino acid da ake buƙata don gina tsoka da yin yawancin ayyuka masu mahimmanci na jiki, saboda quinoa ya ƙunshi kusan dukkanin mahimman amino acid, kamar nama. Cin abinci iri-iri na tsire-tsire kuma yana tabbatar da cewa kun sami furotin da tubalan ginin da jikin ku ke buƙata yau da kullun don samun lafiya da ƙarfi.

Kwararrun likitocin wasanni da masana abinci mai gina jiki sun yi imanin cewa hanya mafi kyau ta samun furotin ita ce cin abinci na gaske, zai fi dacewa zaɓin cin ganyayyaki, ciki har da: legumes irin su baƙar fata, wake na koda, lentil da chickpeas, goro irin su almonds, walnuts, cashews, ƙwayayen Brazil. da iri irin su kabewa tsaba Quinoa, hemp tsaba, da sunflower tsaba.

Hakanan zaka iya samun adadin furotin mai kyau daga kayan lambu irin su Peas, bishiyar asparagus, dankali, alayyafo, sprouts, avocado, broccoli da Brussels sprouts.

Yawan cin abinci mai gina jiki

Yayin da jiki yana buƙatar furotin don tabbatar da lafiyayyen tsoka da sauran kyallen takarda masu laushi, gashi, fata, kusoshi da tsarin rigakafi mai ƙarfi, gaskiyar ita ce yawancin mutane a zahiri suna cin furotin fiye da yadda jiki ke buƙata, don haka ya kamata a san cewa adadin da ya wuce kima zai iya. mummunan tasiri ga ma'auni na Neurotransmitter a cikin kwakwalwa.