{"id":15468,"date":"2024-06-04T00:00:55","date_gmt":"2024-06-04T00:00:55","guid":{"rendered":"https:\/\/fitolympia.com\/?p=15468"},"modified":"2024-06-04T17:21:59","modified_gmt":"2024-06-04T17:21:59","slug":"bcaa-benefits-a-review-of-branched-chain-amino-acids","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/bcaa-benefits-a-review-of-branched-chain-amino-acids\/","title":{"rendered":"BCAA FAYDALARI: DALLI ZINCIRLI AMINO ASITLERIN G\u00d6ZDEN GE\u00c7IRILMESI"},"content":{"rendered":"\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.otsuka.co.jp\/en\/nutraceutical\/about\/nutrition\/sports-nutrition\/essential-nutrients\/img\/bcaa_im01.png\" alt=\"\"\/><\/figure>\n\n\n\n<p id=\"TOC_TITLE_HDR_1\">Dall\u0131 zincirli amino asitler (BCAAs) \u00fc\u00e7 esansiyel amino asit grubudur:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>L\u00f6sin<\/li><li>izol\u00f6sin<\/li><li>Valin<\/li><\/ul>\n\n\n\n<p>BCAA takviyeleri genellikle kas b\u00fcy\u00fcmesini art\u0131rmak ve egzersiz performans\u0131n\u0131 art\u0131rmak i\u00e7in al\u0131n\u0131r. Ayr\u0131ca egzersizden sonra kilo kayb\u0131na ve yorgunlu\u011fu azaltmaya yard\u0131mc\u0131 olabilirler.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.healthline.com%2Fnutrition%2Fbcaa&amp;media=https%3A%2F%2Fpost.healthline.com%2Fwp-content%2Fuploads%2F2021%2F08%2FPowder-Scoop-1296x728-Header.jpg&amp;description=BCAA%20Benefits%3A%20A%20Review%20of%20Branched-Chain%20Amino%20Acids\" target=\"_blank\" rel=\"noreferrer noopener\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2021\/08\/Powder-Scoop-1296x728-Header.jpg?w=1155&amp;h=1528\" alt=\"\"\/><\/a><figcaption>Getty G\u00f6rselleri<\/figcaption><\/figure>\n\n\n\n<p>Bu makale dall\u0131 zincirli amino asitler ve yararlar\u0131 hakk\u0131nda en \u00f6nemli bilgileri i\u00e7erir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">BCAAs nedir?<\/h2>\n\n\n\n<p>BCAA&#8217;lar \u00fc\u00e7 esansiyel amino asitten olu\u015fur:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>L\u00f6sin<\/li><li>izol\u00f6sin<\/li><li>Valin<\/li><\/ul>\n\n\n\n<p>Bu amino asitler bir araya getirilir, \u00e7\u00fcnk\u00fc bir tarafa dallanan bir zincire sahip olan tek \u00fc\u00e7 amino asittir.<\/p>\n\n\n\n<p>T\u00fcm amino asitler gibi, BCAA&#8217;lar da v\u00fccudunuzun protein yapmak i\u00e7in kulland\u0131\u011f\u0131 yap\u0131&nbsp;<strong>ta\u015flar\u0131d\u0131r.<\/strong><\/p>\n\n\n\n<p>BCAA&#8217;lar gerekli kabul edilir, \u00e7\u00fcnk\u00fc gereksiz amino asitlerin aksine, v\u00fccudunuz bunlar\u0131 yapamaz. Bu nedenle, onlar\u0131 diyetinizden almak \u00f6nemlidir.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>\u00d6ZET<\/strong><\/p><p>\u00dc\u00e7 BCAA l\u00f6sin, izol\u00f6sin ve valindir. Hepsi dall\u0131 bir molek\u00fcler yap\u0131ya sahiptir ve insan v\u00fccudu i\u00e7in gerekli kabul edilir.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">Dall\u0131 zincirli amino asitler nas\u0131l \u00e7al\u0131\u015f\u0131r?<\/h2>\n\n\n\n<p>BCAA&#8217;lar v\u00fccudun toplam amino asit havuzunun b\u00fcy\u00fck bir k\u0131sm\u0131n\u0131 olu\u015fturuyor.<\/p>\n\n\n\n<p>Birlikte, v\u00fccudunuzda bulunan t\u00fcm esansiyel amino asitlerin yakla\u015f\u0131k% 35-40&#8217;\u0131n\u0131 ve kaslar\u0131n\u0131zda bulunanlar\u0131n% 14-18&#8217;ini temsil ederler.<\/p>\n\n\n\n<p>Di\u011fer amino asitlerin aksine, BCAA&#8217;lar karaci\u011fer yerine \u00e7o\u011funlukla kaslarda par\u00e7alan\u0131r. Bu nedenle, egzersiz s\u0131ras\u0131nda enerji \u00fcretiminde rol oynad\u0131klar\u0131 d\u00fc\u015f\u00fcn\u00fclmektedir.<\/p>\n\n\n\n<p>BCAA&#8217;lar v\u00fccudunuzda ba\u015fka roller oynar.<\/p>\n\n\n\n<p>\u0130lk olarak, v\u00fccudunuz bunlar\u0131 protein ve kas i\u00e7in yap\u0131 ta\u015flar\u0131 olarak kullanabilir.<\/p>\n\n\n\n<p>Ayr\u0131ca karaci\u011fer ve kas \u015fekeri depolar\u0131n\u0131 koruyarak ve h\u00fccrelerinizi kan dola\u015f\u0131m\u0131n\u0131zdan \u015feker almak i\u00e7in uyararak kan \u015fekeri seviyenizi d\u00fczenlemeye de dahil olabilirler.<\/p>\n\n\n\n<p>Dahas\u0131, BCAA&#8217;lar beyninizdeki serotonin \u00fcretimini azaltarak egzersiz s\u0131ras\u0131nda hissetti\u011finiz yorgunlu\u011fu azaltmaya yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n<p>\u00dc\u00e7\u00fcnden, l\u00f6sin v\u00fccudunuzun kas proteinleri olu\u015fturma kapasitesi \u00fczerinde en b\u00fcy\u00fck etkiye sahip oldu\u011fu d\u00fc\u015f\u00fcn\u00fclmektedir.<\/p>\n\n\n\n<p>Bu arada, izol\u00f6sin ve valin enerji \u00fcretmede ve kan \u015fekeri seviyenizi d\u00fczenlemede daha etkili g\u00f6r\u00fcn\u00fcyor.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>\u00d6ZET<\/strong><\/p><p>V\u00fccudunuz kas proteini olu\u015fturmak ve enerji \u00fcretmek i\u00e7in BCAA&#8217;lar\u0131 kullanabilir. Ayr\u0131ca yorgunlu\u011fu azaltan beyniniz \u00fczerinde de bir etkisi olabilir.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">BCAA&#8217;lar egzersiz s\u0131ras\u0131nda yorgunlu\u011fu azaltabilir<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images.theconversation.com\/files\/187183\/original\/file-20170922-17241-17jaozt.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=1000&amp;fit=clip\" alt=\"\"\/><\/figure>\n\n\n\n<p>BCAAs t\u00fcketmek fiziksel ve zihinsel yorgunlu\u011fu azaltmaya yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n<p>Bir \u00e7al\u0131\u015fma, 400 mL suda \u00e7\u00f6z\u00fcnen 20 gram BCAA ve 200 mL \u00e7ilek suyunun egzersizden 1 saat \u00f6nce t\u00fcketilmesinin kat\u0131l\u0131mc\u0131larda t\u00fckenme s\u00fcresini art\u0131rd\u0131\u011f\u0131n\u0131 bildirmektedir.<\/p>\n\n\n\n<p>Ba\u015fka bir \u00e7al\u0131\u015fmada, kat\u0131l\u0131mc\u0131lar\u0131n egzersiz s\u0131ras\u0131nda BCAA verilenlerde plasebo verilenlere k\u0131yasla% 15&#8217;e kadar daha az yorgunluk bildirdikleri bulunmu\u015ftur.<\/p>\n\n\n\n<p>Bir \u00e7al\u0131\u015fmada, yorgunlu\u011fa kar\u015f\u0131 artan bu diren\u00e7, BCAA grup egzersizinin plasebo grubuna k\u0131yasla t\u00fckenmeden \u00f6nce% 17 daha uzun s\u00fcre egzersiz yapmas\u0131na yard\u0131mc\u0131 oldu.<\/p>\n\n\n\n<p>Bununla birlikte, t\u00fcm \u00e7al\u0131\u015fmalar yorgunlu\u011fun azalmas\u0131n\u0131n fiziksel performansta iyile\u015fmelere neden oldu\u011funu bulamad\u0131.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>\u00d6ZET<\/strong><\/p><p>Baz\u0131 insanlarda, BCAA&#8217;lar egzersiz yorgunlu\u011funu azaltmaya yard\u0131mc\u0131 olabilir. Bunun egzersiz performans\u0131n\u0131 art\u0131r\u0131p art\u0131rmad\u0131\u011f\u0131 hala tart\u0131\u015f\u0131l\u0131yor.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">BCAA takviyeleri kas a\u011fr\u0131s\u0131n\u0131 azalt\u0131r<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/sa1s3optim.patientpop.com\/assets\/images\/provider\/photos\/2221203.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>BCAAs ayr\u0131ca egzersizden sonra kaslar\u0131n\u0131z\u0131n daha az a\u011fr\u0131 hissetmesine yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n<p>Bunu yapman\u0131n bir yolu, kas hasar\u0131na kar\u0131\u015fan kreatin kinaz ve laktat dehidrogenaz enzimlerinin kan seviyelerini d\u00fc\u015f\u00fcrmektir. Bu iyile\u015fmeyi art\u0131rabilir ve kas hasar\u0131na kar\u015f\u0131 biraz koruma sa\u011flayabilir.<\/p>\n\n\n\n<p>\u00c7e\u015fitli \u00e7al\u0131\u015fmalar, kat\u0131l\u0131mc\u0131lardan belirli kuvvet antrenman\u0131 egzersizlerini yapt\u0131ktan sonra kas a\u011fr\u0131s\u0131 seviyelerini derecelendirmelerini istedi.<\/p>\n\n\n\n<p>BCAA takviyeleri verilen kat\u0131l\u0131mc\u0131lar, kas a\u011fr\u0131s\u0131 seviyelerini plasebo verilenlerden% 33 daha d\u00fc\u015f\u00fck olarak derecelendirdi.<\/p>\n\n\n\n<p>Baz\u0131 durumlarda, BCAA verilenler de 24-48 saat sonra ayn\u0131 g\u00fc\u00e7 antrenman\u0131 testlerini tekrarlad\u0131klar\u0131nda% 20&#8217;ye kadar daha iyi performans g\u00f6sterdiler.<\/p>\n\n\n\n<p>Bununla birlikte, etkiler cinsiyetinize veya diyetinizin toplam protein i\u00e7eri\u011fine ba\u011fl\u0131 olarak de\u011fi\u015febilir.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>\u00d6ZET<\/strong><\/p><p>G\u00fc\u00e7 antrenman\u0131ndan \u00f6nce veya sonra al\u0131nan BCAA&#8217;lar, egzersizinizden sonra kas a\u011fr\u0131s\u0131n\u0131 azaltabilir. Ancak, etkileri bir ki\u015fiden di\u011ferine de\u011fi\u015febilir.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">BCAA&#8217;lar kas k\u00fctlesini art\u0131rabilir<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/cdn2.hubspot.net\/hubfs\/2062774\/2018%20Blog%20Posts\/Building%20muscles%20with%20BCAAs\/13.png\" alt=\"\"\/><\/figure>\n\n\n\n<p>BCAA takviyeleri sat\u0131n alan baz\u0131 insanlar kas k\u00fctlelerini art\u0131rmak i\u00e7in bunu yaparlar.<\/p>\n\n\n\n<p>Sonu\u00e7ta, ara\u015ft\u0131rmalar BCAA&#8217;lar\u0131n kas olu\u015fturmaktan sorumlu enzimleri aktive etti\u011fini g\u00f6stermektedir.<\/p>\n\n\n\n<p>Baz\u0131 \u00e7al\u0131\u015fmalar ayr\u0131ca, \u00f6zellikle izol\u00f6sin ve valineden daha y\u00fcksek oranda l\u00f6sin i\u00e7eriyorsa, BCAA takviyelerinin kas k\u00fctlesini art\u0131rmada etkili olabilece\u011fini g\u00f6stermektedir.<\/p>\n\n\n\n<p>Bununla birlikte, \u015fu anda BCAA&#8217;lar\u0131n\u0131z\u0131 bir takviyeden alman\u0131n, diyetinizden veya peynir&nbsp;<strong>alt\u0131 suyu&nbsp;<\/strong>veya soya proteini takviyesinden almaktan daha faydal\u0131 oldu\u011funa dair hi\u00e7bir kan\u0131t yoktur.<\/p>\n\n\n\n<p>Asl\u0131nda, \u00e7al\u0131\u015fmalar, t\u00fcm proteinle takviye alman\u0131n, en az\u0131ndan baz\u0131 durumlarda, bireysel amino asitlerle takviye almaktan daha iyi olabilece\u011fini g\u00f6stermektedir.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>\u00d6ZET<\/strong><\/p><p>Yeterli BCAA almak kas b\u00fcy\u00fcmesini art\u0131rabilir. Bunlar\u0131 diyetinizde y\u00fcksek proteinli yiyeceklerden veya takviyelerle alabilirsiniz.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">BCAA&#8217;lar kan \u015fekeri seviyelerini d\u00fc\u015f\u00fcrebilir<\/h2>\n\n\n\n<p>BCAA&#8217;lar normal kan \u015fekeri seviyelerinin korunmas\u0131na da yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n<p>L\u00f6sin ve izol\u00f6sin ins\u00fclin salg\u0131s\u0131n\u0131 art\u0131rd\u0131\u011f\u0131 ve kaslar\u0131n\u0131z\u0131n kan\u0131n\u0131zdan daha fazla \u015feker almas\u0131na neden oldu\u011fu ve b\u00f6ylece kan \u015fekeri seviyenizi d\u00fc\u015f\u00fcrd\u00fckleri d\u00fc\u015f\u00fcn\u00fclmektedir.<\/p>\n\n\n\n<p>Ancak, pratikte, t\u00fcm \u00e7al\u0131\u015fmalar bu etkileri yedeklemez.<\/p>\n\n\n\n<p>Asl\u0131nda, baz\u0131lar\u0131, kat\u0131l\u0131mc\u0131lar\u0131n izledi\u011fi diyet t\u00fcr\u00fcne ba\u011fl\u0131 olarak kan \u015fekeri seviyelerinde potansiyel art\u0131\u015flar bildirmektedir. \u00d6rne\u011fin, BCAA&#8217;lar y\u00fcksek ya\u011fl\u0131 bir diyetle birle\u015ftirildi\u011finde, bunlar\u0131 takviye \u015feklinde t\u00fcketmek ins\u00fclin direncine yol a\u00e7abilir.<\/p>\n\n\n\n<p>Bununla birlikte, bu \u00e7al\u0131\u015fmalar\u0131n \u00e7o\u011fu hayvanlar veya h\u00fccreler \u00fczerinde yap\u0131ld\u0131, bu da sonu\u00e7lar\u0131n\u0131n insanlar i\u00e7in tamamen ge\u00e7erli olmayabilece\u011fi anlam\u0131na geliyor.<\/p>\n\n\n\n<p>\u0130nsanlarda, etkiler de kat\u0131l\u0131mc\u0131lar aras\u0131nda farkl\u0131l\u0131k g\u00f6sterir.<\/p>\n\n\n\n<p>\u00d6rne\u011fin, karaci\u011fer hastal\u0131\u011f\u0131 olan yeni bir \u00e7al\u0131\u015fmada kat\u0131l\u0131mc\u0131lara g\u00fcnde \u00fc\u00e7 kez 12,5 gram BCAA verildi. 10 kat\u0131l\u0131mc\u0131da kan \u015fekeri seviyeleri d\u00fc\u015ferken, 17 kat\u0131l\u0131mc\u0131 hi\u00e7bir etki ya\u015famad\u0131.<\/p>\n\n\n\n<p>G\u00fc\u00e7l\u00fc sonu\u00e7lar \u00e7\u0131karabilmeden \u00f6nce daha fazla \u00e7al\u0131\u015fmaya ihtiya\u00e7 vard\u0131r.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>\u00d6ZET<\/strong><\/p><p>BCAA&#8217;lar, en az\u0131ndan baz\u0131 durumlarda kan \u015fekeri y\u00f6netimini desteklemeye yard\u0131mc\u0131 olabilir. Bununla birlikte, etkilerini do\u011frulamak i\u00e7in daha fazla \u00e7al\u0131\u015fmaya ihtiya\u00e7 vard\u0131r.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">BCAA&#8217;lar kilo kayb\u0131n\u0131 art\u0131rabilir<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/infinitefitnesspro.com\/wp-content\/uploads\/2019\/08\/young-man-preparing-his-protein-drink-royalty-free-image-618752694-1551094694-min-e1566565401592.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Dall\u0131 zincirli amino asitler kilo al\u0131m\u0131n\u0131 \u00f6nlemeye ve ya\u011f kayb\u0131n\u0131 art\u0131rmaya yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n<p>Asl\u0131nda, g\u00f6zlemsel \u00e7al\u0131\u015fmalar, her g\u00fcn diyetlerinden ortalama 15 gram BCAA t\u00fcketenlerin, g\u00fcnde ortalama 12 gram t\u00fcketenlere g\u00f6re a\u015f\u0131r\u0131 kilolu olma veya obezite riski% 30&#8217;a kadar daha d\u00fc\u015f\u00fck olabilece\u011fini bildirmektedir.<\/p>\n\n\n\n<p>Bununla birlikte, daha az BCAA t\u00fcketenlerin de g\u00fcnde yakla\u015f\u0131k 20 daha az gram toplam protein t\u00fcketti\u011fine dikkat etmek gerekir, bu da sonu\u00e7lar\u0131 etkilemi\u015f olabilir.<\/p>\n\n\n\n<p>Kilo vermeye \u00e7al\u0131\u015f\u0131yorsan\u0131z, BCAA&#8217;lar v\u00fccudunuzun istenmeyen ya\u011flardan daha etkili bir \u015fekilde kurtulmas\u0131na yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n<p>BCAAs ile desteklenmi\u015f y\u00fcksek proteinli, kalori k\u0131s\u0131tlamal\u0131 bir diyet t\u00fcketen rekabet\u00e7i g\u00fcre\u015f\u00e7iler, 19 g\u00fcnl\u00fck bir \u00e7al\u0131\u015fma s\u00fcresi boyunca soya proteini takviyesi verilenlerden 3,5 kilo daha fazla (1,6 kg) kaybetti.<\/p>\n\n\n\n<p>BCAA grubu ayr\u0131ca her g\u00fcn e\u015fde\u011fer kalori ve biraz daha az toplam protein t\u00fcketmesine ra\u011fmen soya protein grubundan% 0.6 daha fazla v\u00fccut ya\u011f\u0131 kaybetti.<\/p>\n\n\n\n<p>Ba\u015fka bir \u00e7al\u0131\u015fmada, g\u00fcnde 14 gram BCAA verilen halterciler, sekiz haftal\u0131k bir \u00e7al\u0131\u015fma s\u00fcresi boyunca g\u00fcnde 28 gram peynir alt\u0131 suyu proteini verilenlere g\u00f6re% 1 daha fazla v\u00fccut ya\u011f\u0131 kaybettiler. BCAA grubu ayr\u0131ca 4.4 pound (2 kg) daha fazla kas kazand\u0131.<\/p>\n\n\n\n<p>Bununla birlikte, bu iki \u00e7al\u0131\u015fman\u0131n baz\u0131 kusurlar\u0131 vard\u0131r. \u00d6rne\u011fin, takviyenin bile\u015fimi ve sonu\u00e7lar\u0131 etkileyebilecek takip edilen diyet hakk\u0131nda \u00e7ok az bilgi sa\u011flarlar.<\/p>\n\n\n\n<p>Dahas\u0131, BCAA&#8217;lar\u0131n kilo kayb\u0131 \u00fczerindeki etkilerini inceleyen \u00e7al\u0131\u015fmalar tutars\u0131z sonu\u00e7lar g\u00f6stermektedir.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>\u00d6ZET<\/strong><\/p><p>BCAA&#8217;lar kilo al\u0131m\u0131n\u0131 \u00f6nlemeye ve kilo kayb\u0131n\u0131 art\u0131rmaya yard\u0131mc\u0131 olabilir. Bununla birlikte, takviyelerin y\u00fcksek proteinli bir diyete ek faydalar sa\u011flay\u0131p sa\u011flamad\u0131\u011f\u0131n\u0131 belirlemek i\u00e7in daha fazla ara\u015ft\u0131rmaya ihtiya\u00e7 vard\u0131r.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">BCAA&#8217;lar karaci\u011fer hastal\u0131\u011f\u0131ndaki komplikasyonlar\u0131 azaltabilir<\/h2>\n\n\n\n<p>BCAA&#8217;lar karaci\u011fer yetmezli\u011fi ile ba\u011flant\u0131l\u0131 komplikasyonlar\u0131 azaltmaya yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n<p>Olas\u0131 bir komplikasyon, kafa kar\u0131\u015f\u0131kl\u0131\u011f\u0131na, bilin\u00e7 kayb\u0131na ve komaya yol a\u00e7abilen hepatik ensefalopatidir (HE).<\/p>\n\n\n\n<p>Bir 2014 incelemesi karaci\u011fer hastal\u0131\u011f\u0131 olan hastalarda, BCAA takviyelerinin HE&#8217;nin \u015fiddetini azaltmada di\u011fer takviyelerden daha faydal\u0131 olabilece\u011fini g\u00f6stermektedir.<\/p>\n\n\n\n<p>Bununla birlikte, BCAA&#8217;lar genel sa\u011fkal\u0131m oran\u0131n\u0131 iyile\u015ftirmedi ve enfeksiyonlar ve mide kanamas\u0131 gibi di\u011fer komplikasyon riskini&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24656171\" target=\"_blank\">azaltmad\u0131.<\/a><\/p>\n\n\n\n<p>Karaci\u011fer ameliyat\u0131 ge\u00e7iren hastalarda yap\u0131lan \u00e7al\u0131\u015fmalar\u0131n bir ba\u015fka incelemesi, BCAA ile zenginle\u015ftirilmi\u015f \u00e7\u00f6z\u00fcmlerin karaci\u011fer fonksiyonlar\u0131n\u0131 iyile\u015ftirmeye, komplikasyon riskini azaltmaya ve hastanede kal\u0131\u015f s\u00fcresini azaltmaya yard\u0131mc\u0131 olabilece\u011fini bildirmektedir.<\/p>\n\n\n\n<p>BCAA takviyeleri ayr\u0131ca karaci\u011fer hastal\u0131\u011f\u0131 olan bireylerde yorgunlu\u011fu azaltmada ve halsizlik, uyku kalitesi ve kas kramplar\u0131n\u0131 iyile\u015ftirmede etkili olabilir.<\/p>\n\n\n\n<p>Karaci\u011fer kanseri vakalar\u0131nda, BCAA takviyesi almak su tutman\u0131n azalt\u0131lmas\u0131na ve erken \u00f6l\u00fcm riskinin azalt\u0131lmas\u0131na yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n<p>Ancak, karaci\u011fer hastal\u0131\u011f\u0131n\u0131z varsa, l\u00fctfen BCAA takviyelerini kullanmaya ba\u015flamadan \u00f6nce sa\u011fl\u0131k ekibinizle konu\u015fun.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>\u00d6ZET<\/strong><\/p><p>BCAA takviyeleri karaci\u011fer fonksiyonlar\u0131n\u0131 iyile\u015ftirmede ve karaci\u011fer hastal\u0131\u011f\u0131 olan bireylerde komplikasyon riskini azaltmada etkili olabilir.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">Dozaj talimatlar\u0131<\/h2>\n\n\n\n<p>Dall\u0131 zincirli amino asitlerle takviyeye ba\u015flamak istiyorsan\u0131z, sizin i\u00e7in do\u011fru olup olmad\u0131\u011f\u0131na ve ne kadar alman\u0131z gerekti\u011fine karar vermek i\u00e7in bir sa\u011fl\u0131k uzman\u0131yla konu\u015fmal\u0131s\u0131n\u0131z.<\/p>\n\n\n\n<p>Ayr\u0131ca, BCAA i\u00e7in \u00f6nerilen resmi bir g\u00fcnl\u00fck gereklilik yoktur, ancak farkl\u0131 miktarlarda \u00f6nerilen \u00e7al\u0131\u015fmalar vard\u0131r.<\/p>\n\n\n\n<p>Bununla birlikte, diyetlerine yeterli protein bak\u0131m\u0131ndan zengin yiyecekler i\u00e7eren ki\u015filerin b\u00fcy\u00fck olas\u0131l\u0131kla takviye almas\u0131na gerek yoktur.<\/p>\n\n\n\n<p>BCAA takviyeleri almak i\u00e7in en iyi zaman egzersizden \u00f6nce ve \/ veya sonrad\u0131r. Kas kazanmaya \u00e7al\u0131\u015fan bir\u00e7ok ki\u015fi de sabah ve yatmadan \u00f6nce al\u0131r.<\/p>\n\n\n\n<p>Ancak, kesin zamanlaman\u0131n bunun i\u00e7in b\u00fcy\u00fck bir fark yarat\u0131p yaratmad\u0131\u011f\u0131 d\u00fczg\u00fcn bir \u015fekilde \u00e7al\u0131\u015f\u0131lmam\u0131\u015ft\u0131r. Ancak \u00fcreticinin talimatlar\u0131na uymal\u0131 ve listelenen maksimum dozu a\u015fmamal\u0131s\u0131n\u0131z.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>\u00d6ZET<\/strong><\/p><p>BCAA&#8217;lar i\u00e7in resmi olarak \u00f6nerilen bir doz yoktur ve protein bak\u0131m\u0131ndan zengin g\u0131dalarda yeterli olan bir diyet ihtiyac\u0131n\u0131z olabilece\u011finden, takviye etmeden \u00f6nce bir sa\u011fl\u0131k uzman\u0131yla konu\u015fmal\u0131s\u0131n\u0131z.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">En iyi besin kaynaklar\u0131<\/h2>\n\n\n\n<p>Neyse ki, a\u015fa\u011f\u0131dakiler gibi BCAA i\u00e7eren \u00e7ok \u00e7e\u015fitli yiyecekler vard\u0131r:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>et, k\u00fcmes hayvanlar\u0131 ve bal\u0131k<\/li><li>fasulye ve mercimek<\/li><li>peynir ve m<strong>i lk<\/strong>gibi s\u00fct \u00fcr\u00fcnleri<\/li><li>tofu ve tempeh<\/li><li>Yumurta<\/li><li>Quinoa<\/li><li>f\u0131nd\u0131k ve tohumlar<\/li><\/ul>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>\u00d6ZET<\/strong><\/p><p>Yukar\u0131daki listeden diyetinize yiyecekler eklemek, her g\u00fcn elde etti\u011finiz BCAA miktar\u0131n\u0131 art\u0131rman\u0131za yard\u0131mc\u0131 olacakt\u0131r.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">G\u00fcvenlik ve yan etkiler<\/h2>\n\n\n\n<p>BCAA takviyeleri almak genellikle g\u00fcvenlidir ve \u00e7o\u011fu insan i\u00e7in yan etkisi yoktur.<\/p>\n\n\n\n<p>Bununla birlikte, ak\u00e7aa\u011fa\u00e7 \u015furubu idrar hastal\u0131\u011f\u0131 ad\u0131 verilen nadir bir do\u011fumsal bozuklu\u011fu olan bireyler, v\u00fccutlar\u0131 d\u00fczg\u00fcn bir \u015fekilde par\u00e7alayamad\u0131\u011f\u0131 i\u00e7in BCAA al\u0131m\u0131n\u0131 s\u0131n\u0131rlamal\u0131d\u0131r.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>\u00d6ZET<\/strong><\/p><p>BCAA takviyeleri almak genellikle g\u00fcvenlidir, ancak BCAA takviyesi baz\u0131 insanlar i\u00e7in \u00f6nerilmez.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">S\u00f6z\u00fcn \u00f6z\u00fc<\/h2>\n\n\n\n<p>Dall\u0131 zincirli amino asit takviyeleri, \u00f6zellikle kas b\u00fcy\u00fcmesi ve fiziksel performans s\u00f6z konusu oldu\u011funda, belirli durumlarda etkileyici faydalar sa\u011flayabilir.<\/p>\n\n\n\n<p>Bununla birlikte, BCAA&#8217;lar t\u00fcm protein takviyelerinde ve \u00e7ok \u00e7e\u015fitli protein bak\u0131m\u0131ndan zengin g\u0131dalarda da bulunabilir.<\/p>\n\n\n\n<p>Bu nedenle, \u00f6zellikle diyetiniz veya bir protein takviyesi yoluyla yeterli miktarda al\u0131rsan\u0131z, BCAA takviyeleri almak gerekli olmayabilir.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dall\u0131 zincirli amino asitler (BCAAs) \u00fc\u00e7 esansiyel amino asit grubudur: L\u00f6sin izol\u00f6sin Valin BCAA takviyeleri genellikle kas b\u00fcy\u00fcmesini art\u0131rmak ve [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":15469,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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