Glutamine: Maubwino, Ntchito ndi zoyipa zake

Zamkati

• Kodi Glutamine ndi Chiyani?
• Amapezeka mu Zakudya Zambiri
• Ndikofunika ku Chitetezo cha M'thupi
• Imagwira Ntchito Yathanzi La M'matumbo
• Zotsatira za Kupeza Minofu ndi Kuchita Masewera Olimbitsa Thupi
• Mlingo, Chitetezo ndi Zotsatira zoyipa
• Mfundo Yofunika Kwambiri

Glutamine ndi amino acid wofunikira wokhala ndi ntchito zambiri mthupi.

Ndi gawo lomanga mapuloteni komanso gawo lalikulu la chitetezo chamthupi.

Kuphatikiza apo, glutamine ili ndi gawo lapadera paumoyo wamatumbo.

Thupi lanu limatulutsa amino acid mwachilengedwe, ndipo limapezekanso muzakudya zambiri. Komabe, mwina simungakhale otsimikiza ngati mukufuna glutamine yowonjezera kuchokera kuzowonjezera kuti mukhale ndi thanzi labwino.

Nkhaniyi ikufotokoza chifukwa chake glutamine ndi yofunika ndipo imakambirana zaubwino ndi chitetezo cha zowonjezera za glutamine.

Kodi Glutamine ndi Chiyani?

Glutamine ndi amino acid. Ma amino acid ndi mamolekyulu omwe amagwira ntchito zambiri mthupi.

Cholinga chawo chachikulu ndikutenga ngati zomangira zomanga mapuloteni.

Mapuloteni ndi ofunika kwambiri ku ziwalo. Zimagwiranso ntchito zina, monga kunyamula zinthu m'magazi ndikulimbana ndi ma virus oyipa ndi bacteria (1).

Monga ma amino acid ambiri, imapezeka m'njira ziwiri: L-glutamine ndi D-glutamine.

Amakhala ofanana koma amakhala ndi ma molekyulu osiyana pang'ono ().

Mawonekedwe omwe amapezeka muzakudya ndi zowonjezera ndi L-glutamine. Zowonjezera zina zimazilemba monga L-glutamine, koma ena amangogwiritsa ntchito mawu akuti glutamine.

Pomwe L-glutamine amagwiritsidwa ntchito popanga mapuloteni ndikugwira ntchito zina, D-glutamine amawoneka kuti ndi wopanda pake m'zinthu zamoyo (,).

L-glutamine amatha kupanga mwachilengedwe mthupi lanu. M'malo mwake, ndi amino acid wochuluka kwambiri m'magazi ndi madzi ena amthupi (,).

Komabe, pali nthawi zina pamene zosowa za glutamine za thupi lanu zimakhala zazikulu kuposa kuthekera kwake kuzipanga ().

Chifukwa chake, amadziwika kuti ndi amino acid ofunikira, kutanthauza kuti ayenera kupezeka pachakudya pamikhalidwe ina, monga kuvulala kapena matenda (8).

Komanso, glutamine ndi molekyulu yofunika kwambiri yokhudza chitetezo cha mthupi komanso thanzi lamatumbo ().

Chidule Glutamine ndi amino acid wofunikira. L-glutamine ndi mawonekedwe omwe amapezeka muzakudya, zowonjezera komanso thupi la munthu. Ndi gawo la mapuloteni mthupi lanu ndipo amatenga nawo gawo m'thupi komanso m'matumbo.

Amapezeka mu Zakudya Zambiri

Glutamine mwachilengedwe amapezeka mu zakudya zosiyanasiyana. Akuyerekeza kuti chakudya chomwe chimakhalapo chimakhala ndi magalamu atatu mpaka 6 patsiku, koma izi zimatha kusiyanasiyana kutengera mtundu wazakudya zanu (10).

Ndalama zazikulu kwambiri zimapezeka muzogulitsa nyama chifukwa chokhala ndi mapuloteni ambiri.

Komabe, zakudya zina zopangidwa ndi mbewu zimakhala ndi zochulukirapo pamapuloteni awo.

Kafukufuku wina adagwiritsa ntchito maluso apamwamba a labu kuti adziwe kuchuluka kwa L-glutamine komwe kumapezeka muzakudya zosiyanasiyana ().

Otsatirawa ndi kuchuluka kwa mapuloteni opangidwa ndi L-glutamine pachakudya chilichonse:

• Mazira: 4.4% (0.6 g pa 100 g ya mazira)
• Ng'ombe: 4.8% (1.2 g pa 100 g wa ng'ombe)
• Mkaka wochuluka: 8.1% (0.3 g pa 100 g mkaka)
• Tofu: 9.1% (0.6 g pa 100 g wa tofu)
• Mpunga woyera: 11.1% (0.3 g pa 100 g wa mpunga)
• Chimanga: 16.2% (0.4 g pa 100 g wa chimanga)

Ngakhale magwero ena azomera, monga mpunga woyera ndi chimanga, ali ndi kuchuluka kwakukulu kwa mapuloteni opangidwa ndi glutamine, ali ndi mapuloteni ochepa otsika (,,).

Chifukwa chake, nyama ndi zinthu zina zanyama ndi njira zosavuta kupeza zake zochuluka.

Tsoka ilo, zomwe zili ndi glutamine wazakudya zambiri sizinaphunzire.

Komabe, chifukwa glutamine ndi gawo lofunikira la mapuloteni, pafupifupi chakudya chilichonse chokhala ndi mapuloteni chimakhala ndi glutamine.

Kuyang'ana pakupeza mapuloteni okwanira pazakudya zanu zonse ndi njira yosavuta yoonjezera kuchuluka kwa glutamine yomwe mukudya.

Chidule

Pafupifupi chakudya chilichonse chokhala ndi mapuloteni chimakhala ndi glutamine, koma kuchuluka kwake kumasiyana. Zakudya zanyama ndizomwe zimachokera chifukwa cha mapuloteni. Kupeza mapuloteni okwanira pazakudya zanu kungatsimikizire kuti mukukwanira.

Ndikofunika ku Chitetezo cha M'thupi

Imodzi mwa ntchito zofunika kwambiri za glutamine ndi gawo lake m'thupi.

Ndiwofunikira kwambiri pamafuta amthupi, kuphatikiza maselo oyera am'magazi ndi maselo ena am'mimba ().

Komabe, magazi ake amatha kuchepa chifukwa chovulala kwambiri, kuwotcha kapena maopaleshoni (,).

Ngati kusowa kwa thupi kwa glutamine ndikokulirapo kuposa kuthekera kwake kuti apange, thupi lanu lingawononge malo ogulitsira mapuloteni, monga minofu, kuti atulutse zambiri za amino acid (17,).

Kuphatikiza apo, ntchito yama chitetezo amthupi imatha kusokonekera ngati kuchuluka kwa glutamine kulipo (17,).

Pazifukwa izi, zakudya zamapuloteni kwambiri, zakudya zamafuta ambiri a glutamine kapena zowonjezera mavitamini nthawi zambiri zimaperekedwa pambuyo povulala kwakukulu monga kuwotcha (17).

Kafukufuku adanenanso kuti zowonjezera ma glutamine zitha kupititsa patsogolo thanzi, zimachepetsa matenda opatsirana komanso zimabweretsa kuchepa kwachipatala pambuyo pochitidwa opaleshoni (,).

Kuphatikiza apo, awonetsedwa kuti apititsa patsogolo kupulumuka ndikuchepetsa ndalama zamankhwala kwa odwala kwambiri (,).

Kafukufuku wina wasonyeza kuti zowonjezera ma glutamine zimathandizanso kuti chitetezo cha mthupi chitetezeke munyama zomwe zili ndi mabakiteriya kapena ma virus (,).

Komabe, palibe kuthandizira kwamphamvu kwa zopindulitsa kwa achikulire athanzi, ndipo zosowa za anthuwa zitha kukwaniritsidwa kudzera pazakudya komanso kapangidwe kachilengedwe ka thupi ().

Chidule Glutamine amatenga gawo lofunikira pantchito yoteteza thupi. Komabe, panthawi yakudwala kapena kuvulala, thupi limalephera kutulutsa zokwanira. Zowonjezera za Glutamine zitha kuthandizira kukonza chitetezo cha mthupi ndikusunga malo ogulitsa m'thupi.

Imagwira Ntchito Yathanzi La M'matumbo

Phindu la chitetezo cha mthupi la Glutamine limakhudzana ndi gawo lake m'matumbo.

M'thupi la munthu, matumbo amawerengedwa kuti ndi gawo lalikulu kwambiri m'thupi.

Izi ndichifukwa cha maselo am'mimba ambiri omwe ali ndi chitetezo chamthupi, komanso mabilioni mabakiteriya omwe amakhala m'matumbo mwanu ndipo amakhudza thanzi lanu ().

Glutamine ndi gwero lofunikira lamphamvu m'maselo am'matumbo ndi m'thupi (,).

Zimathandizanso kuti pakhale malire pakati pa matumbo anu ndi thupi lanu lonse, potero amateteza kumatenda otuluka (,).

Izi zimaletsa mabakiteriya owopsa kapena poizoni kuti asachoke m'matumbo mwanu mthupi lanu lonse).

Kuphatikiza apo, ndikofunikira pakukula kosasintha kwa maselo am'matumbo (,).

Chifukwa chachikulu chomwe matumbo amateteza m'thupi, glutamine imatha kupindulira thanzi lanu pathupi pothandizira m'matumbo (,).

Chidule Matumbo anu ndi gawo lalikulu la chitetezo chanu chamthupi. Glutamine ndi gwero lamphamvu lamagulu am'matumbo ndi m'thupi. Zimathandizanso kukhala chotchinga pakati pa matumbo ndi thupi lanu lonse ndikuthandizira ndikukula kwamatenda am'matumbo.

Zotsatira za Kupeza Minofu ndi Kuchita Masewera Olimbitsa Thupi

Chifukwa chokhala ngati zomanga thupi, ofufuza ena adayesa ngati kumwa glutamine ngati chowonjezera kumathandizira kupindula kwa minofu kapena kuchita masewera olimbitsa thupi.

Pakafukufuku umodzi, anthu 31 adatenga glutamine kapena placebo mkati mwa milungu isanu ndi umodzi yophunzitsa kunenepa ().

Pakutha phunziroli, magulu onse awiriwa adawonetsa kukula kwa minofu ndi mphamvu. Komabe, panalibe kusiyana pakati pa magulu awiriwa.

Kafukufuku wowonjezeranso awonetsanso kuti zilibe vuto lililonse pakukula kwa minofu kapena magwiridwe antchito (,).

Komabe, kafukufuku wina wanena kuti zowonjezera ma glutamine zitha kuchepetsa kupweteka kwa minofu ndikusintha kuchira pambuyo pochita masewera olimbitsa thupi ().

M'malo mwake, kafukufuku wina adapeza kuti glutamine kapena glutamine kuphatikiza chakudya chimathandizira kuchepetsa chisonyezo chamagazi chakutopa m'maola awiri othamanga ().

Amagwiritsidwanso ntchito kuyesera kulimbikitsa chitetezo cha mthupi cha othamanga, koma zotsatira zimasiyanasiyana (,,).

Kafukufuku wina wapeza kuti sizinapangitse kuti malo ogulitsira ma carbohydrate (glycogen) azinyamula m'minyewa akawonjezeredwa ndi chakudya ndi ma amino acid ().

Mapeto ake, palibe umboni kuti zowonjezera izi zimapindulitsa phindu la minofu kapena nyonga. Pali thandizo lochepa pazotsatira zina, koma kafukufuku wina amafunika.

Ndikofunikanso kudziwa kuti othamanga ambiri amakhala ndi mapuloteni ambiri pazakudya zawo zanthawi zonse, kutanthauza kuti atha kudya glutamine yambiri ngakhale popanda zowonjezera ().

Chidule Palibe chithandizo chochepa chogwiritsa ntchito mankhwala a glutamine opindulitsa minofu kapena mphamvu. Komabe, amatha kuchepetsa kutopa kapena kuchepetsa kupweteka kwa minofu nthawi yochita masewera olimbitsa thupi komanso mutatha.

Mlingo, Chitetezo ndi Zotsatira zoyipa

Popeza kuti glutamine ndi asidi ya amino yomwe imapangidwa mwachilengedwe mthupi ndipo imapezeka muzakudya zambiri, palibe chodetsa nkhawa kuti imavulaza mochulukirapo.

Akuyerekeza kuti chakudya chomwe chimakhalapo chimakhala ndi 3 mpaka 6 gramu patsiku, ngakhale ndalamazi zimatha kusiyanasiyana kutengera mitundu ndi kuchuluka kwa zakudya zomwe zimadya (10).

Kafukufuku wazakudya za glutamine wagwiritsa ntchito mitundu yosiyanasiyana, kuyambira 5 magalamu patsiku mpaka miyezo yayikulu pafupifupi 45 magalamu patsiku milungu isanu ndi umodzi ().

Ngakhale kulibe zovuta zoyipa zomwe zidanenedwazo ndi kuchuluka kwakeko, zolembera zamagazi sizinayesedwe mwachindunji.

Kafukufuku wina wanena zakuchepa kwachitetezo chokhudza kuwonjezera kwakanthawi kochepa mpaka magalamu a 14 patsiku ().

Ponseponse, akukhulupirira kuti kugwiritsa ntchito kwakanthawi kwakanthawi kowonjezera zowonjezera kumakhala kotetezeka. Komabe, asayansi ena adandaula za momwe amagwiritsidwira ntchito mosalekeza ().

Kuwonjezera glutamine pachakudya chokhazikika kungayambitse kusintha kosiyanasiyana momwe thupi limayambira ndikupanga ma amino acid. Komabe, zotsatira zakanthawi kwakusinthaku sizikudziwika ().

Chifukwa chake, zambiri zimafunikira pokhudzana ndi kuwonjezerapo kwa nthawi yayitali, makamaka pakagwiritsidwe ntchito miyezo yayikulu.

Ndizotheka kuti zowonjezera za glutamine mwina sizingakhale ndi zotsatirapo ngati mutadya nyama, yokhala ndi mapuloteni ambiri, poyerekeza ndi chakudya chokhala ndi mapuloteni ochepa.

Ngati mungatsatire zakudya zopangidwa ndi mbewu zokhala ndi mafuta ochepa a glutamine, mutha kudya zowonjezera zowonjezera mukalandirabe kuchuluka kwatsiku ndi tsiku.

Ngati mungaganize zodzaza ndi glutamine, ndibwino kuti muyambe ndi kuchuluka kwa magalamu 5 patsiku.

Chidule Kudya kwa glutamine komwe kumapezeka mu zakudya, komanso kugwiritsa ntchito kwakanthawi kochepa kwa zowonjezera, ndikotetezeka. Komabe, zowonjezera zowonjezera zimakhudza momwe thupi lanu limapangira ma amino acid. Kafukufuku wowonjezereka pakugwiritsa ntchito kwawo kwanthawi yayitali amafunikira.

Mfundo Yofunika Kwambiri

Glutamine ndi amino acid omwe amapezeka m'njira ziwiri: L-glutamine ndi D-glutamine.

L-glutamine ndi mawonekedwe ofunikira, omwe amapangidwa mwachilengedwe mthupi ndipo amapezeka muzakudya zambiri. Akuyerekeza kuti zakudya zomwe zimakhala ndi magalamu atatu mpaka 6 patsiku.

Amapereka mafuta pama cell amthupi ndi m'matumbo ndipo amathandizira kulumikizana kwamatumbo kulimba.

Nthawi yomwe thupi lanu silimatha kupanga zinthu zokwanira, monga nthawi yovulala kapena matenda akulu, kuwonjezerako kumatha kukhala kopindulitsa ku thanzi lanu komanso kuchira kwanu.

Glutamine imagwiritsidwanso ntchito ngati chowonjezera pamasewera, koma kafukufuku ambiri sagwirizana ndi magwiridwe ake.

Supplementing ikuwoneka ngati yotetezeka munthawi yochepa, koma kafukufuku wina amafunika pazotsatira zake za nthawi yayitali.

Musanatenge chowonjezera cha glutamine, ganizirani ngati chifukwa chakumwa chimagwirizana ndi umboni wapano.