Beta-Alanine - Buku Loyambira

Zamkati

• Kodi Beta-Alanine ndi chiyani?
• Kodi Zimagwira Bwanji?
• Kuchita Masewera ndi Mphamvu
• Kuchulukitsa Nthawi Kutopa
• Ubwino Kuchita Zakale Zakale
• Ubwino Wina
• Kapangidwe ka Thupi
• Ubwino Wathanzi Lina
• Zakudya Zapamwamba
• Malangizo a Mlingo
• Chitetezo ndi Zotsatira zoyipa
• Kuphatikiza Zowonjezera Masewera
• Sodium Bicarbonate
• Chilengedwe
• Mfundo Yofunika Kwambiri

Beta-alanine ndiwowonjezera wodziwika pakati pa othamanga komanso okonda masewera olimbitsa thupi.

Izi ndichifukwa choti zawonetsedwa kuti zikuwonjezera magwiridwe antchito ndikupindulitsa thanzi lathunthu.

Nkhaniyi ikufotokoza zonse zomwe muyenera kudziwa za beta-alanine.

Kodi Beta-Alanine ndi chiyani?

Beta-alanine ndi amino acid wosafunikira.

Mosiyana ndi ma amino acid ambiri, sigwiritsidwa ntchito ndi thupi lanu kupanga mapuloteni.

M'malo mwake, limodzi ndi histidine, imatulutsa carnosine. Carnosine imasungidwa m'matumba anu ().

Carnosine imachepetsa kuchepa kwa lactic acid mu minofu yanu panthawi yochita masewera olimbitsa thupi, zomwe zimapangitsa kuti masewera azichita bwino (,).

Beta-alanine ndi amino acid wosafunikira. Thupi lanu limagwiritsa ntchito kupanga carnosine, yomwe imathandizira kukonza magwiridwe antchito.

Kodi Zimagwira Bwanji?

Mu minofu yanu, milingo ya histidine nthawi zambiri imakhala yokwera komanso beta-alanine yotsika, yomwe imalepheretsa kupanga carnosine (,).

Kuphatikiza ndi beta-alanine kwawonetsedwa kuti kumakweza milingo ya carnosine m'minyewa ndi 80% (,,,,,).

Umu ndi momwe carnosine imagwirira ntchito nthawi yochita masewera olimbitsa thupi:

• Glucose yawonongeka: Glycolysis ndi kuwonongeka kwa shuga, komwe kumawonjezera mafuta nthawi yolimbitsa thupi kwambiri.
• Lactate amapangidwa: Mukamachita masewera olimbitsa thupi, minofu yanu imasungunuka shuga kukhala lactic acid. Izi zimasinthidwa kukhala lactate, yomwe imatulutsa ma hydrogen ions (H +).
• Minofu imakhala yowonjezereka: Ma ayoni a haidrojeni amachepetsa kuchuluka kwa pH m'minyewa yanu, kuwapangitsa kukhala acidic.
• Kutopa kumayambira: Asidi ya minyewa imatchinga kuwonongeka kwa shuga ndikuchepetsa kuthekera kwa minofu yanu. Izi zimayambitsa kutopa (,,).
• Carnosine gawo lotetezedwa: Carnosine imagwira ntchito ngati cholumikizira motsutsana ndi asidi, amachepetsa acidity mu minofu pakuchita masewera olimbitsa thupi kwambiri,,).

Popeza beta-alanine yowonjezera imakulitsa kuchuluka kwa carnosine, imathandizira minofu yanu kuchepetsa kuchuluka kwa asidi panthawi yochita masewera olimbitsa thupi. Izi zimachepetsa kutopa kwathunthu.

Beta-alanine supplements amakulitsa carnosine, omwe amachepetsa acidity mu minofu yanu mukamachita masewera olimbitsa thupi kwambiri.

Kuchita Masewera ndi Mphamvu

Beta-alanine imathandizira magwiridwe antchito othamanga pochepetsa kutopa, kukulitsa kupirira ndikuwonjezera magwiridwe antchito olimbitsa thupi kwambiri.

Kuchulukitsa Nthawi Kutopa

Kafukufuku akuwonetsa kuti beta-alanine imathandizira kuwonjezera nthawi yanu kutopa (TTE).

Mwanjira ina, zimakuthandizani kuchita masewera olimbitsa thupi kwakanthawi kwakanthawi. Kafukufuku wa oyendetsa njinga apeza kuti milungu inayi yowonjezeretsa yowonjezera yowonjezera ntchito yonse yomaliza ndi 13%, ndikuwonjezera 3.2% yowonjezera patatha milungu 10 (,,,).

Mofananamo, amuna 20 omwe amayesedwa pa njinga yofananira adakulitsa nthawi yawo mpaka kutopa ndi 13-14% patatha milungu inayi ya zowonjezera za beta-alanine ().

Ubwino Kuchita Zakale Zakale

Mwambiri, minofu acidosis imachepetsa nthawi yolimbitsa thupi kwambiri.

Pachifukwa ichi, beta-alanine imathandizira makamaka magwiridwe antchito mwamphamvu komanso kwakanthawi kochepa kwa mphindi zingapo.

Kafukufuku wina adawonetsa kuti milungu isanu ndi umodzi yakumwa beta-alanine idakulitsa TTE ndi 19% panthawi yamaphunziro apamwamba (HIIT) ().

Pakafukufuku wina, oyendetsa boti 18 omwe adathandizira milungu isanu ndi iwiri anali masekondi 4.3 mwachangu kuposa gulu la placebo mumtunda wa mita 2,000 wopitilira mphindi 6 ().

Ubwino Wina

Kwa achikulire, beta-alanine itha kuthandizira kukulitsa kupirira kwa minofu ().

Pakukaniza kukana, imatha kukulitsa kuchuluka kwamaphunziro ndikuchepetsa kutopa. Komabe, palibe umboni wosasintha wosonyeza kuti beta-alanine imalimbikitsa mphamvu (,,,).

Beta-alanine imagwira ntchito kwambiri pamasewera olimbitsa thupi mpaka mphindi zingapo. Ikhoza kuthandizira kuchepetsa kutopa pomwe kukulitsa mphamvu zolimbitsa thupi komanso kupirira minofu.

Kapangidwe ka Thupi

Umboni wina ukusonyeza kuti beta-alanine itha kupindulitsa kupangika kwa thupi.

Kafukufuku wina adawonetsa kuti kuwonjezera kwamasabata atatu kunachulukitsa minofu yowonda ().

Ndizotheka kuti beta-alanine imawongolera kapangidwe ka thupi powonjezera kuchuluka kwa maphunziro ndikulimbikitsa kukula kwa minofu.

Komabe, kafukufuku wina sakusonyeza kusiyana kwakukulu pakapangidwe kathupi ndi thupi lake atalandira chithandizo (,).

Beta-alanine ikhoza kuthandizira kukulitsa kuchuluka kwa zolimbitsa thupi. Izi zitha kubweretsa kuwonjezeka kwa thupi lowonda - ngakhale umboni uli wosakanikirana.

Ubwino Wathanzi Lina

Beta-alanine imawonjezera ma carnosine, omwe atha kukhala ndi maubwino angapo azaumoyo.

Chosangalatsa ndichakuti, kafukufuku wazinyama ndi mayeso a chubu amawonetsa kuti carnosine ili ndi zida za antioxidant, anti-ukalamba komanso zoteteza m'thupi. Komabe, maphunziro a anthu amafunikira.

Ubwino wa antioxidant wa carnosine umaphatikizapo kuchepetsa kupindika kwaulere ndikuchepetsa kupsinjika kwa okosijeni (,,).

Kuphatikiza apo, kafukufuku wama chubu akuwonetsa kuti carnosine imakulitsa kupanga kwa nitric oxide. Izi zitha kuthandiza kulimbana ndi ukalamba ndikusintha thanzi la mtima ().

Pomaliza, carnosine imatha kukulitsa mphamvu ndi ntchito ya minofu kwa achikulire (,).

Carnosine ili ndi antioxidant komanso yoteteza m'thupi. Zimapindulitsanso kugwira ntchito kwa minofu kwa achikulire.

Zakudya Zapamwamba

Zakudya zapamwamba za beta-alanine ndi nyama, nkhuku ndi nsomba.

Ndi gawo lazida zazikulu - makamaka carnosine ndi anserine - koma zimamasuka zikagayidwa.

Olima zamasamba ndi ziweto ali ndi pafupifupi 50% yochepera carnosine m'minyewa yawo poyerekeza ndi omnivores (28).

Ngakhale anthu ambiri amatha kupeza beta-alanine yokwanira pazakudya zawo, zowonjezera zimakulitsa milingo yake mopitilira apo.

Beta-alanine itha kupezeka pazakudya zonenepetsa za carnosine, monga nyama, nkhuku ndi nsomba.

Malangizo a Mlingo

Mulingo woyenera wa beta-alanine ndi magalamu 2-5 tsiku lililonse ().

Kudya beta-alanine ndi chakudya kumatha kuwonjezera kuchuluka kwa carnosine ().

Zowonjezera za Beta-alanine zimawoneka ngati zabwinoko pakubwezeretsa misinkhu ya carnosine kuposa kutenga carnosine yokha ().

Nthawi zambiri amalimbikitsidwa kudya magalamu 2-5 a beta-alanine tsiku lililonse. Kutenga ndi chakudya kungakhale kothandiza kwambiri.

Chitetezo ndi Zotsatira zoyipa

Kumwa kwambiri beta-alanine kungayambitse paraesthesia, chinthu chosazolowereka chomwe chimatchedwa "kulira kwa khungu." Nthawi zambiri zimachitikira nkhope, khosi komanso kumbuyo kwa manja.

Kukula kwa kumva kulira uku kumakulirakulira ndi kukula kwa mlingo. Itha kupewedwa potenga mankhwala ochepa - mozungulira 800 mg nthawi ().

Palibe umboni woti paraesthesia imavulaza mwanjira iliyonse ().

Chotsatira china chotheka ndicho kuchepa kwa magulu a taurine. Izi ndichifukwa choti beta-alanine itha kupikisana motsutsana ndi taurine kuti imere mu minofu yanu.

Zotsatira zoyipazi zimaphatikizapo kuyimba komanso kutsika kwa taurine. Zambiri ndizochepa, koma beta-alanine imawoneka yotetezeka kwa anthu athanzi.

Kuphatikiza Zowonjezera Masewera

Beta-alanine nthawi zambiri imaphatikizidwa ndi zowonjezera zina, kuphatikiza sodium bicarbonate ndi creatine.

Sodium Bicarbonate

Sodium bicarbonate, kapena soda, imathandizira kuchita masewera olimbitsa thupi pochepetsa asidi m'magazi ndi minofu yanu ().

Kafukufuku wambiri adasanthula beta-alanine ndi sodium bicarbonate limodzi.

Zotsatirazi zikuwonetsa maubwino ena pophatikiza zowonjezera ziwiri - makamaka panthawi yazolimbitsa thupi momwe minofu ya acidosis imalepheretsa magwiridwe antchito (,).

Chilengedwe

Creatine imathandizira kuchita zolimbitsa thupi kwambiri pakuwonjezera kupezeka kwa ATP.

Pogwiritsidwa ntchito limodzi, creatine ndi beta-alanine awonetsedwa kuti athandize kuchita masewera olimbitsa thupi, kulimbitsa thupi komanso kuwonda kwa minofu (, 36,).

Beta-alanine ikhoza kukhala yothandiza kwambiri ikaphatikizidwa ndi zowonjezera monga sodium bicarbonate kapena creatine.

Mfundo Yofunika Kwambiri

Beta-alanine imathandizira magwiridwe antchito pakukulitsa mphamvu zolimbitsa thupi ndikuchepetsa kutopa kwa minofu.

Ilinso ndi antioxidant, anti-enhancing and anti-aging.

Mutha kupeza beta-alanine kuchokera ku zakudya zomwe zimakhala ndi carnosine kapena kudzera muzowonjezera. Mlingo woyenera ndi magalamu 2-5 tsiku lililonse.

Ngakhale kuchuluka kwambiri kumatha kuyambitsa khungu, beta-alanine imawerengedwa kuti ndi njira yabwino komanso yothandiza yolimbitsa thupi.