Glutamine: ndi chiyani, ndi chiyani komanso momwe mungatengere

Zamkati

• Ndi chiyani
• Momwe mungatengere glutamine
• Glutamine akunenepa?
• Momwe mungakulitsire minofu

Glutamine ndi amino acid yemwe amapezeka m'misempha, koma amathanso kupangidwa kuchokera ku ma amino acid ena kenako amatha kupezeka m'thupi lonse. Amino acid, mwazinthu zina, imathandizira kulimbikitsa komanso kupititsa patsogolo hypertrophy, kukonza momwe othamanga amathandizira ndikuchira atatha masewera olimbitsa thupi.

Pambuyo pa masewera olimbitsa thupi kwambiri, milingo ya glutamine imachepa, chifukwa chake amino acid akhoza kulimbikitsidwa. Glutamine supplementation nthawi zambiri imachitidwa ndi othamanga olimbitsa thupi ndi cholinga chokhala ndi minofu ndikupewa matenda, makamaka munthawi ya mpikisano.

Glutamine amatha kupezeka pazowonjezera zakudya ngati amino acid waulere, wotchedwa L-glutamine, kapena mawonekedwe a peptide, momwe glutamine imalumikizidwa ndi ma amino acid ena, pomwe peputayidi wa glutamine amakhala pafupifupi 70% kuposa odzipereka kuposa L-glutamine. Kuphatikiza apo, amino acid uyu amatha kupezeka muzakudya zosiyanasiyana, monga nyama, nsomba ndi mazira. Onani zakudya zomwe zili ndi glutamine.

Ndi chiyani

Kuphatikiza pakulimbikitsa kukula kwa minofu, kupewa kuchepa kwa minofu yowonda, kukonza magwiridwe antchito ndi magwiridwe antchito pakupulumutsa ndi kupulumutsa minofu, glutamine ili ndi maubwino ena, monga:

• Imathandizira magwiridwe antchito am'matumbo, chifukwa ndi chopatsa thanzi kuti chikonzeke;
• Bwino kukumbukira ndi ndende, monga ndi zofunika nyurotransmitter mu ubongo;
• Amathandizira kuchiza kutsekula m'mimba, kusakanikirana ndi kupanga ntchofu, zomwe zimabweretsa matumbo athanzi;
• Bwino kagayidwe kachakudya ndi maselo detoxification;
• Zimachepetsa kulakalaka shuga ndi mowa;
• Amathandizira kulimbana ndi khansa;
• Bwino zizindikiro za matenda a shuga;
• Amayesa malire a acid-base nthawi ya acidosis;
• Imalimbikitsa kutulutsa thupi kwa nayitrogeni ndi ammonia;
• Amathandiza mu synthesis wa nucleotides, monga ndi asafe kalambulabwalo;
• Imalimbitsa chitetezo chamthupi poyang'anira kuyankha kwa chitetezo cha IgA, chomwe ndi antibody wofunikira pakulimbana ndi ma virus ndi mabakiteriya.

Zowonjezera za glutamine zimalimbikitsidwanso kwa anthu omwe akuchira kuvulala, kuwotcha, chithandizo cha khansa kapena opaleshoni, chifukwa zimathandizira kufulumira kuchira ndikupewa matenda.

Momwe mungatengere glutamine

Kuchuluka kwa tsiku ndi tsiku kwa L-glutamine kapena Glutamine Peptide ndi 10 mpaka 15 g ya othamanga, yogawidwa m'magulu awiri kapena atatu, ndi 20 mpaka 40 g pazinthu zina zomwe ziyenera kuyesedwa ndi dokotala. Glutamine amatha kudyedwa musanaphunzitsidwe ndi chipatso kapena musanagone.

Glutamine amapezeka m'mapilisi ndi m'matumba, monga L-glutamine wochokera ku Prozis, Essential Nutrition kapena Probiotic, mwachitsanzo, ndipo amatha kupezeka mu ufa kapena kapisozi ndipo amagulitsidwa m'masitolo ndi malo ogulitsira zakudya, mitengo yake ikusiyana poyerekeza ndi R $ 40 mpaka R $ 280.00 kutengera kuchuluka kwa makapisozi ndi mtundu wa malonda.

Kugwiritsa ntchito 40 g ya glutamine patsiku kumatha kuyambitsa mseru komanso kupweteka m'mimba, ndikofunikira kuti mukhale ndi chitsogozo kuchokera kwa katswiri wazakudya kuti muwone kufunika kogwiritsa ntchito glutamine mu makapisozi, mwachitsanzo. Kuphatikiza apo, anthu odwala matenda ashuga ayenera kukaonana ndi dokotala kuti awonetse njira yabwino yodyetsera amino acid.

Glutamine akunenepa?

Mukamamwa mochuluka patsiku komanso malinga ndi upangiri waopatsa thanzi kapena dokotala, glutamine samakupangitsani kukhala wonenepa. Komabe, chifukwa cha kukondoweza kwa kuchuluka kwa minofu, kunenepa kumatha kuzindikirika, komwe kumabwera chifukwa cha minofu.

Komabe, ikatengedwa popanda chisonyezo kapena mopitilira muyeso komanso mosalamulirika, komanso osaphatikizidwa ndi chizolowezi chazolimbitsa thupi, glutamine imatha kuyanjanitsa mafuta m'thupi.

Momwe mungakulitsire minofu

Kuchulukitsa minofu ndikofunikira kukhala ndi zizolowezi zabwino pamoyo. Kuchita masewera olimbitsa thupi pafupipafupi ndikofunikira, ndipo tikulimbikitsidwa kuti masewera olimbitsa thupi azichitidwa mwamphamvu, makamaka mpaka kufikira kufooka kwa minyewa komanso modzidzimutsa, ndiye kuti, pang'onopang'ono kuti mumveke kuyenda kwa minyewa yonse. Onani maupangiri ena kuti mupeze minofu yolimba mwachangu.

Zogwirizana ndi chizolowezi chazolimbitsa thupi nthawi zonse, ndikofunikira kutengera zizolowezi zodyeranso zomwe zili zoyenera kuchita. Nthawi zambiri chakudya chopeza minofu yambiri chimakhala ndi mapuloteni ambiri, monga nyama, mazira ndi nyemba, mwachitsanzo, kukhala wofunikira kutsatira katswiri wazakudya. Onani zakudya zabwino kwambiri 10 zopezera minofu.