Te Tūhura i ngā Hua o te Paura Ca-Hmb

I. Kupu Whakataki
Paura Ca-HmbHe tāpiringa kai kua rongonui haere i roto i ngā hapori whakapakari tinana me ngā hapori hākinakina nā ōna painga pea ki te whakatairanga i te tipu uaua, te whakaora, me te mahi whakakori tinana. Ko te whāinga o tēnei aratohu whānui he whakarato i ngā mōhiohio taipitopito mō te paura Ca-Hmb, tae atu ki tōna hanganga, ōna painga, ōna whakamahinga, me ngā pānga taha pea.

II. He aha te Paura Ca-Hmb?

A. Whakamārama mō Ca-Hmb
Ko te konupūmā beta-hydroxy beta-methylbutyrate (Ca-Hmb) he matū i ahu mai i te waikawa amino leucine, he mea hanga nui mō te hanganga pūmua uaua. E mōhiotia ana a Ca-Hmb mō tōna kaha ki te tautoko i te tipu uaua, te whakaiti i te pakaru o te uaua, me te whakarei ake i te mahi whakakori tinana. Hei tāpiringa kai, ka whakaratohia e te paura Ca-Hmb he momo kukū o tēnei matū, kia māmā ake ai te whakauru atu ki roto i ā rātou tikanga whakapakari tinana me te whakangungu.

B. Te Hanganga Taiao i roto i te Tinana
Ka puta noa te Ca-Hmb i roto i te tinana hei hua o te pākia o te leucine. Ina whakapūmautia te leucine, ka hurihia tetahi wāhanga hei Ca-Hmb, he mahi nui tēnei ki te whakahaere i te huringa pūmua me te pupuri i te uaua. Heoi, kāore pea te whakaputanga tūturu a te tinana i te Ca-Hmb e ranea i ngā wā katoa hei tautoko i ngā hiahia o te korikori tinana kaha, o ngā mahi hanga uaua rānei, ā, koinei te wāhi e whai hua ai te tāpiringa ki te paura Ca-Hmb.

C. Te Hanganga o te Paura Ca-Hmb
Ko te paura Ca-Hmb he tote konupūmā o Hmb te nuinga o te wā, koinei te momo e whakamahia whānuitia ana i roto i ngā tāpiringa kai. Ko te wāhanga konupūmā he kaikawe mō Hmb, e ngāwari ai te mimiti me te whakamahi e te tinana. Hei tāpiri, ka taea te hanga i te paura Ca-Hmb me ētahi atu kai hei whakarei ake i tōna waatea koiora me tōna whai huatanga, pērā i te huaora D, e mōhiotia ana mō tana mahi ki te tautoko i te hauora o te wheua me te mimiti konupūmā.

Tērā pea ka rerekē te hanganga o te paura Ca-Hmb i waenga i ngā waitohu me ngā whakatakotoranga rerekē, nō reira he mea nui kia arotakehia e te tangata ngā tapanga hua me ngā rārangi kai hei whakarite i te kounga me te parakore o te tāpiringa e whiriwhiria ana e rātou.

III. Ngā Hua o te Paura Ca-Hmb

A. Te tipu me te kaha o te uaua
Kua honoa te paura Ca-Hmb ki te whakatairanga i te tipu me te kaha o te uaua. Kua whakaatuhia e ngā rangahau ka taea e te tāpiringa Ca-Hmb, ina koa ka honoa ki te whakangungu ātete, te whakarei ake i te hanganga pūmua uaua, ka hua ake ai te nui o te papatipu uaua me te kaha ake. He tino whai hua tēnei painga mō te hunga e hiahia ana ki te arotau i ā rātou mahi hanga uaua me te whakapai ake i te mahi tinana whānui.

B. Whakaora Uaua
Ko tētahi atu painga nui o te paura Ca-Hmb ko tōna kaha ki te tautoko i te whakaora uaua. Whai muri i te kaha o te mahi tinana, ka pāngia pea ngā uaua e te kino me te mamae. Kua whakaatuhia te tāpiringa Ca-Hmb ka whakaiti i te kino me te mamae o ngā uaua, ā, ka tere ake pea te tukanga whakaora. He painga tēnei mō ngā kaitākaro me ngā kaiwhaiwhai whakapakari tinana e whai wāhi ana ki ngā tikanga whakangungu pakari, e whai ana ki te whakaiti i te pānga o te ngenge me te mamae o ngā uaua.

C. Te Mahi Whakakorikori Tinana
Tērā pea ka āwhina te paura Ca-Hmb ki te whakapai ake i te mahi whakakori tinana, inā koa i ngā mahi kaha, i ngā mahi manawanui rānei. Mā te whakarei ake i te mahi uaua me te whakaiti i te ngenge, ka pāngia pea te tangata e te manawanui me te mahi pai ake i te wā e whakakori tinana ana, e ngā whakataetae hākinakina rānei. He tino whai hua tēnei painga mō te hunga e hiahia ana ki te whakapai ake i tā rātou mahi tinana me te whakatutuki i ā rātou whāinga hauora.

D. Te Whakaiti Ngako
Ahakoa ko ngā painga e pā ana ki te uaua te arotahi matua o te paura Ca-Hmb, e kī ana ētahi rangahau tera pea ka whai wāhi atu ki te whakatairanga i te whakahekenga ngako. He tino pai tēnei painga ki te hunga e whai ana ki te whakapai ake i te hanganga o te tinana, ki te whakaiti i te ōrau ngako o te tinana, me te whakatutuki i te tinana hiroki.

IV. Ngā Whakamahinga o te Paura Ca-Hmb

A. Ngā Kaiwhakamahi Noa
He mea noa te paura Ca-Hmb e whakamahia ana e te tini o ngā tāngata, tae atu ki ngā kaitākaro, ngā kaihanga tinana, ngā kaiwhaiwhai hauora, me ngā tāngata e hiahia ana ki te tautoko i ā rātou whāinga e pā ana ki te uaua. Nā tōna whānuitanga me ngā painga pea, he mea rongonui tēnei i waenga i te hunga e hiahia ana ki te whakapai ake i ā rātou hua whakangungu me te mahi.

B. Te kai hei tāpiringa i mua, i muri rānei i te whakangungu tinana
He maha ngā wā ka kainga te paura Ca-Hmb hei tāpiringa i mua, i muri rānei i te whakangungu hei whakanui ake i ōna painga. Ina tangohia i mua i te whakangungu, ka āwhina pea ki te whakarite i ngā uaua mō te whakangungu, ka whakarei ake pea i te mahi me te whakaiti i te mōrearea o te kino o ngā uaua. Ka taea e te kai i te paura Ca-Hmb i muri i te whakangungu te āwhina i te whakaora me te whakatikatika i ngā uaua, me te tautoko i ngā tukanga taiao o te tinana mō te urutau me te tipu o ngā uaua.

C. Te Whakakotahitanga me Ētahi Atu Tāpiringa
Ka taea te whakakotahi pai i te paura Ca-Hmb me ētahi atu tāpiringa pērā i ngā paura pūmua, te creatine, me ngā waikawa amino hei whakarei ake i ōna pānga ki te tipu me te whakaora uaua. Mā tēnei huarahi mahi tahi ka taea e te tangata te whakarite i ā rātou tikanga tāpiringa kia pai ai te tautoko i ā rātou whāinga hauora me te oranga tinana ahurei.

V. Ngā Pānga Tūpono

Ahakoa e kiia ana he haumaru te paura Ca-Hmb mō te nuinga o te tangata, tera pea ka puta ētahi pānga taha, inā koa ka kainga i roto i ngā horopeta teitei. Kei roto i ēnei ko ngā raruraru puku pērā i te whakapairuaki, te korere, me te mamae o te puku. He mea nui kia whai i ngā aratohu horopeta kua tūtohutia me te kōrero ki tētahi tohunga hauora i mua i te tīmatanga o te tāpiringa Ca-Hmb, inā koa mō te hunga whai mate hauora kua pāngia e te mate, te hunga rānei e tango ana i ētahi atu rongoā.

VI. Whakamutunga

He tāpiringa kai rongonui te paura Ca-Hmb e mōhiotia ana mō ōna painga pea ki te whakatairanga i te tipu uaua, te whakaora, me te mahi whakakori tinana. Ina whakamahia ngātahi me te kai taurite me te whakakori tinana auau, ka taea e te paura Ca-Hmb te tāpiri nui ki te kaupapa whakapakari tinana. Heoi, he mea nui kia tūpato, kia rapu tohutohu ngaio hoki i mua i te tīmatanga o tētahi kaupapa tāpiringa hou.

Ngā Tohutoro:
Wilson, JM, & Lowery, RP (2013). Ngā pānga o te tāpiringa konupūmā beta-hydroxy-beta-methylbutyrate (Ca-Hmb) i te wā whakangungu ātete ki ngā tohu o te catabolism, te hanganga tinana me te kaha. Journal of the International Society of Sports Nutrition, 10(1), 6.
Nissen, S., & Sharp, RL (2003). Te pānga o ngā tāpiringa kai ki te whakapiki i te papatipu kikokore me te kaha mā te whakakori tinana ātete: he tātaritanga-maha. Journal of Applied Physiology, 94(2), 651-659.
Vukovich, MD, & Dreifort, GD (2001). Te pānga o te beta-hydroxy beta-methylbutyrate ki te tīmatanga o te kohikohinga lactate toto me te tihi V(O2) i roto i ngā kaieke pahikara kua whakangungua ki te manawanui. Journal of Strength and Conditioning Research, 15(4), 491-497.