Alanine amino acid ne wanda yake cikin kyallen takarda a cikin sifar da ba a bayyana ba kuma a cikin wasu abubuwa, ƙwayoyin sunadarai masu rikitarwa. A cikin ƙwayoyin hanta, an canza shi zuwa glucose, kuma irin waɗannan halayen sune ɗayan hanyoyin hanyoyin gluconeogenesis (samuwar glucose daga mahaukatan da ba na carbohydrate).
Nau'i da aiyukan alanine
Alanine yana nan cikin jiki ta siffofi biyu. Alpha-alanine yana shiga cikin samuwar sunadaran sunadarai, kuma beta-alanine wani bangare ne na abubuwa masu rai.
Babban aikin alanine shine kiyaye daidaituwar nitrogen da yawan zafin gishirin jini akai akai. Wannan amino acid din yana daya daga cikin mahimman hanyoyin samarda kuzari ga tsarin juyayi da kuma ƙwayoyin tsoka. Tare da taimakonsa, ana ƙirƙirar kayan haɗin kai.
Anauki aiki a cikin tsarin tafiyar da rayuwa na carbohydrates, acid mai ƙanshi. Alanine ya zama dole don aikin al'ada na tsarin garkuwar jiki, yana motsa halayen biochemical wanda aka samar da makamashi, yana daidaita yawan sukari a cikin jini.
Alanine na shiga jikin mutum da abinci dauke da furotin. Idan ya cancanta, ana iya kirkirar ta daga abubuwa masu yaduwar nitrogen ko kuma yayin lalacewar sunadarin gina jiki.
Tushen abinci na wannan mahaɗan shine naman shanu, naman alade, kifi da abincin teku, kaji, kayan kiwo, ɗanyen hatsi, masara, shinkafa.
Rashin rashi na Alanine ba safai ake samun sa ba, tunda wannan amino acid din ana iya hada shi cikin jiki idan ya zama dole.
Kwayar cututtukan rashi na wannan fili sune:
- hypoglycemia;
- rage yanayin kariya;
- babban gajiya;
- wuce gona da iri, juyayi.
Tare da tsananin motsa jiki, rashin alanine yana motsa ƙwayoyin cuta a cikin ƙwayoyin tsoka. Rashin daidaito na wannan mahaɗar yana ƙara yiwuwar yiwuwar haɓaka urolithiasis.
Ga mutane, duka rashi da ƙari na alanine suna da illa.
Alamomin yawaitar wannan amino acid sune:
- jin gajiya na dogon lokaci wanda baya tafiya koda bayan isasshen hutu;
- haɗin gwiwa da ciwon tsoka;
- ci gaban jihohin matsi da na matsi;
- rikicewar bacci;
- rashin ƙwaƙwalwar ajiya, ragin ƙarfin tunani da maida hankali.
A cikin magani, ana amfani da shirye-shiryen da ke ɗauke da alanine don magancewa da hana matsaloli game da glandan prostate, musamman, haɓakar hyperplasia na ƙwayoyin glandular. An tsara su ne don abinci mai gina jiki na marasa lafiyar marasa lafiya don wadatar da jiki da kuzari da kuma kiyaye yawan sukarin jini.
Beta-alanine da maganin sankara
Beta-alanine wani nau'i ne na amino acid, inda kungiyar amino (mai tsattsauran ra'ayi da ke dauke da kwayar nitrogen da atamomi biyu na hydrogen) suna cikin matsayin beta, kuma babu wata cibiya. Wannan nau'in ba shi da hannu a cikin samuwar sunadaran sunadarai da enzymes na manyan masu girma, amma wani bangare ne na abubuwa masu rai da yawa, gami da peptide carnosine.
An kirkiro mahaɗan ne daga sarƙoƙin beta-alanine da histidine, kuma ana samun su a cikin babban juzu'i a cikin ƙwayoyin tsoka da ƙwayoyin kwakwalwa. Carnosine baya cikin matakan tafiyar da rayuwa, kuma wannan dukiyar tana samarda aikinta azaman keɓaɓɓiyar tanadi. Yana hana haɓakar muhalli da yawa a cikin ƙwayoyin tsoka yayin motsa jiki mai ƙarfi, kuma canji a matakin pH zuwa ga gefen mai guba shine babban abin da ke ɓata tsoka.
Intakearin amfani da beta-alanine yana ba da damar ƙaruwa cikin haɗarin ƙwayar carnosine a cikin kyallen takarda, wanda ke ba su kariya daga gajiya mai narkewa.
Aikace-aikace a wasanni
'Yan wasa suna amfani da ƙarin tare da beta-alanine, saboda ƙarin ciwan wannan amino acid ya zama dole yayin aikin jiki mai ƙarfi. Irin waɗannan kayan aikin sun dace da waɗanda ke aikin ginin jiki, nau'ikan tuka kwale-kwale, wasanni na ƙungiya, gicciye.
A shekarar 2005, Dr. Jeff Stout ya gabatar da sakamakon bincikensa kan illar beta-alanine a jiki. Gwajin ya shafi mazajen da ba su da horo, kusan sigogi na zahiri, suna karba daga 1.6 zuwa 3.2 g na amino acid mai tsabta kowace rana. An gano cewa shan beta-alanine yana ƙara ƙofar gajiyar neuromuscular da kashi 9%.
Masana kimiyyar Jafananci sun tabbatar (ana iya kallon bayanan binciken a mahaɗin mai zuwa) cewa carnosine yana da kyau wajen kawar da ciwon tsoka wanda ke faruwa bayan motsa jiki, kuma yana hanzarta aiwatar da warkar da rauni da sabunta nama bayan rauni.
Shan abubuwan karin beta-alanine yana da mahimmanci ga 'yan wasan anaerobic. Wannan yana ba da gudummawa ga ƙaruwa cikin jimiri, wanda ke nufin haɓaka tasirin tasirin horo da ginin tsoka.
A cikin 2016, wata jarida ta buga wani bita wanda ya binciko duk wadatattun bayanai game da amfani da sinadarin beta-alanine a cikin wasanni.
An yanke shawarwari masu zuwa:
- Shan makonni hudu na abubuwan karin motsa jiki tare da wannan amino acid yana kara yawan sinadarin carnosine a cikin kwayoyin tsoka, wanda yake hana ci gaba da gajiyawar zafin jiki, sannan kuma yana kara karfin aiki, wanda ya kasance sananne sosai a lodin kayan aiki;
- ƙarin adadin beta-alanine yana hana farawar gajiyar neuromuscular, musamman a cikin tsofaffi;
- arin beta-alanine ba shi da wani illa, sai dai na paresthesias.
Zuwa yau, babu cikakken dalili da zai sa a gaskata cewa shan beta-alanine yana haɓaka ƙarfi da haɓaka aiki da jimiri. Duk da yake waɗannan kaddarorin amino acid sun kasance abin tambaya ga masana.
Dokokin shiga
Abubuwan da ake buƙata na yau da kullun don alanine kusan 3 g ga mutum. Wannan adadin ya zama dole ga talaka, yayin da aka shawarci 'yan wasa da su kara adadin amino acid zuwa 3.5-6.4 g.Wannan zai samar wa jiki da karin carnosine, kara karfin gwiwa da aiki.
Ya kamata a ɗauki ƙarin sau uku a rana, 400-800 MG, kowane awanni 6-8.
Tsawan lokacin karatun beta-alanine na mutum ne, amma ya zama aƙalla makonni huɗu. Wasu 'yan wasa suna ɗaukar ƙarin har zuwa makonni 12.
Contraindications da sakamako masu illa
Supaukar kari da shirye-shirye tare da beta-alanine yana da alaƙa idan akwai rashin haƙuri na mutum ga abubuwan da aka haɗa da alkama.
Ba'a ba da shawarar ga mata masu juna biyu da masu shayarwa ba, tun da ba a yi nazarin tasirin abu a cikin waɗannan halayen yadda ya kamata ba. Ya kamata masu ciwon suga su kiyaye sosai yayin shan irin waɗannan abubuwan. Ana iya yin hakan ne kawai bayan tuntuɓar likita.
Yawan allurai na beta-alanine na iya haifar da rikice-rikice masu laushi, wanda aka nuna ta tingling, konewa, jin daɗi na '' rarrafe mai gudana '' (paresthesia). Wannan ba shi da lahani kuma kawai yana nuna cewa ƙarin yana aiki.
Koyaya, wuce sashi ba ya shafar tasirin carnosine kuma baya kara juriya, saboda haka babu ma'ana a dauki fiye da adadin amino acid din.
Idan paresthesias ya haifar da rashin jin daɗi mai tsanani, to wannan tasirin na iya sauƙaƙewa ta hanyar rage ƙwayar da aka sha.
Beta-Alanine Wasannin Wasanni
Masu masana'antar abinci mai gina jiki suna haɓaka abubuwa daban-daban na beta-alanine. Ana iya siyan su a cikin sifofin capsules cike da foda ko mafita. Yawancin abinci suna haɗuwa da wannan amino acid tare da creatine. An yi imanin cewa suna ƙarfafa aikin juna (tasirin haɗin gwiwa).
Abubuwan haɗin beta-alanine na yau da kullun masu tasiri sun haɗa da:
- Jack3d daga USPlabs;
- NO Shotgun ta VPX;
- Farin Ruwa daga Labs da aka Sarrafa
- Wasannin Double-T Babu Beta;
- Haske mai haske daga Labs masu Sarrafawa
- CM2 Alpha daga SAN.
Ya kamata 'yan wasa masu ƙarfi su haɗa beta-alanine tare da creatine don haɓaka aiki.
Don ƙarin ƙarfin jiki, ana ba da shawarar haɗa wannan amino acid tare da sodium bicarbonate (soda). 'Yan wasa kuma suna hada hada-hadar beta-alanine tare da wasu rukunin amino acid (kamar su BCAA), sunadaran sunadaran whey da masu maida hankali, da kuma masu bada agaji na nitrogen (arginine, agmatine, daban-daban wasannin motsa jiki kafin motsa jiki).
