Jikin dan wasa, saboda yawan nauyi da ake da shi da kuma bukatar samar da tsokoki masu yawa tare da abubuwan da ke samar da abinci mai gina jiki, yana bukatar tsari na musamman game da abinci mai gina jiki. Ana iya amfani da shirye-shiryen abinci don gamsar da ƙarancin bitamin, ma'adanai da amino acid.
Citrulline malate ko citrullus shine amino acid mara mahimmanci L-citrulline hade da kwayoyin gishiri na jiki (malate). Ana amfani da ƙarin a cikin abinci mai gina jiki don haɓakawa da masu haɓaka jiki don haɓaka haɓakar ƙwayar tsoka da haɓaka aikinta. 'Yan wasa da' yan wasan da ke gudanar da ayyukan motsa jiki suna amfani da kari don kara juriya da daidaita karfin jini.
Menene?
Citrulline amino acid ne mara mahimmanci wanda jiki yake samu daga abinci mai gina jiki mai gina jiki. Ana samunta a dabi'ance a cikin kankana. Godiya ga aikin haɗaɗɗiyar sa, tare da sauran abubuwan alamomin aiki, bitamin da hormones, citrulline na taka muhimmiyar rawa a cikin abinci mai gina jiki.
Don narkar da abinci da kuma kawar da yawan sinadarin nitrogen, jikinmu zai fara jujjuyawar sinadaran jujjuyawar sinadarai zuwa urea, wanda kodan ke sarrafa shi kuma ya fitar dashi. Citrulline shine matsakaiciyar samfurin hulɗar ornithine tare da carbomyl phosphate. Wannan mahaɗin ne wanda ke ɗaukar nitrogen mai yawa.
Tare da motsa jiki mai ƙarfi, zaren tsoka yana samar da ammoniya mai yawa, wanda, idan aka tara su, yakan haifar da jin yawan aiki, nauyi da rauni a cikin jiki. Addingara abubuwan citrulline na wucin gadi ga abinci yana taimakawa haɓaka samar da urea, sabili da haka ɗaure hydrogen nitrite kyauta kafin ya haifar da asthenia. Kasancewar yawan citrulline a jiki yana haifar da ƙaruwar matakin arginine a cikin jini. Sakamakon nitric oxide a matsayin kayan aiki na kara yawan jini zuwa tsokoki kuma yana inganta yin famfo na tsoka.
Salts acid na Malic - malat anfi sanin su a masana'antar abinci azaman abubuwan kiyayewa da tabbatar dasu. Suna yin irin wannan aikin don tabbatar da kwanciyar hankali na citrulline da barin jiki yayi aiki yadda ya kamata.
Hanyar aiwatarwa
Dukansu malate da citrulline suna da hannu kai tsaye a cikin zagayen Krebs. Wani abu yana inganta aikin wani. Tare da taimakon malate, mitochondria yana canza sunadarai, mai da carbohydrates cikin kuzari. Don haka, ƙarin gabatarwar malic acid a cikin abincin na iya haɓaka haɓakar kuzari a cikin ƙwayoyin da aka buge. A lokaci guda, malate ya zama dole don sarrafawa da shawar gishirin lactic acid, kuma Citrulline Malate yana cire acid daga jiki, yana rage yawan abubuwan da ke haifar da gajiya da ciwo yayin motsa jiki da bayan motsa jiki. Za a iya ƙara tsawon lokaci da ƙarfin motsa jiki da motsa jiki na anaerobic, kuma ana iya inganta ayyuka da tsarin tsokoki.
Haɓakawa da alamomi don amfani
Yawancin abincin abinci mai gina jiki suna ƙunshe da amino acid da malate a cikin daidai gwargwado. Don gram 100 na busasshen gauraya, akwai gram 55-60 na citrulline da gram 40-45 na ƙarshen.
Wani lokaci mahimmancin hadaddun yana ƙarin wadatarwa:
- arginine, don haɓaka haɓaka da haɓakawar jijiyoyin jini;
- carnitine, wanda ke motsa aiki na mai da aikin tsokawar zuciya;
- carnosine, a matsayin antioxidant;
- creatine, wanda ke hanzarta haɓakar ƙwayar tsoka;
- B bitamin, tutiya da sauran ƙananan ƙwayoyin cuta.
Magungunan ƙwayoyi suna da tasiri tabbatacce don magance matsalolin haɗi da:
- Rashin ƙarancin furotin, wanda ba shi da dalilan endocrin kuma yana da alaƙa da rashin abinci mai gina jiki ko yawanci cin ganyayyaki.
- Jin gajiya da saurin gajiya saboda motsa jiki cikin wasanni ko aiki tuƙuru.
- Rashin cin hanci, ciki har da waɗanda ke haɗuwa da rikitarwa na ciwon sukari.
- Mushen asthenia na ilimin ilimin halitta daban-daban.
- Rashin lafiya na rayuwa.
- Saukewa bayan rauni da tiyata.
Ana iya ɗaukar malat na Citrulline a lokacin tsufa a matsayin wakili na tonic da immunomodulatory.
Fa'idodin plementarin lokacin Aiki mai Aiki
Amfani da hadaddun da ke dauke da citrulline da malic acid yana da kyau duka yayin tsarin horo na yau da kullun da kuma shirye-shiryen gasar. Arin yana taimaka wa 'yan wasa su kula da kuzari da ƙarfi na tsawon lokaci, da rage gajiya. Irin wannan tallafi ya fi dacewa musamman ga 'yan wasan da nauyin su daga yanayi ne na tazara, misali,' yan wasan hockey, 'yan wasan ƙwallon ƙafa da masu ninkaya.
Fa'idodin kari sune:
- karuwa a cikin matakin arginine a cikin jini;
- karuwa a cikin ƙarar da aiki na ƙwayar tsoka;
- kara ƙarfin kuzarin ƙwayoyin jiki;
- haɗakarwa da tsarin rigakafi;
- kula da ma'aunin nitrogen;
- inganta ayyukan jima'i.
Yankewa da ka'idojin shiga
Matsakaicin adadin kuɗin yau da kullun don motsa jiki mai motsa jiki shine gram 8. Yana da kyau a raba wannan adadin zuwa liyafar guda biyu: na farko na mintina 30 kafin fara wasan motsa jiki, na biyu na awa daya kafin kwanciya bacci.
Don magani da rigakafin rauni na tsoka, gajiya, rikicewar rayuwa ko rashin ƙarfi, sashin zai bambanta. Ana lissafin su daban-daban, gwargwadon shekaru, jinsi, nauyi da yanayin lafiyar mai haƙuri.
Dukansu abubuwa daga abubuwan karin abincin da sauri suna ɗaure da sauran abubuwan alamomin da ke ƙunshe cikin abinci. Don cimma babban tasiri, yana da kyau a cinye maital citrulline a cikin komai a ciki, awanni 2-3 bayan cin abinci.
Gudun aiki da tsawon lokacin ƙari
An ɗauka a kan komai a ciki, citrulline yana ƙaruwa matakan arginine na jini cikin sa'a ɗaya kuma yana ci gaba da kiyaye shi sama da matsakaici na awanni 24. Abubuwan amfani na amino acid a haɗe tare da mai karfafawa suna da tasirin tarawa.
Ci gaban ɗorewa na ƙwayar tsoka, jimiri da aiki za a iya cimma bayan wata ɗaya na amfani da tsari. A wannan yanayin, umarnin yana gargadin buƙatar dakatar da amfani da miyagun ƙwayoyi bayan watanni 2-3. Kuna iya ci gaba bayan hutu daidai da tsawon hanyar.
Dalilin kimiyya don aikace-aikacen
An tabbatar da fa'idodi masu fa'ida na citrulline malate ta gwajin kimiyya. Nazarin sarrafa wuribo ya tabbatar:
- Rage gajiya, raguwa a cikin tsanani na ciwon tsoka bayan tazarar rana da ta kwana biyu a cikin 40% na batutuwa.
- Increaseara yawan hanyoyin don masu ɗaukar nauyi da 53%.
- Ara samar da kwayoyi na adenosine triphosphoric acid da kashi 34% yayin horo.
- Maido da phosphorocreatine bayan ƙarshen lodi da 20%.
Gabaɗaya, idan aka kwatanta da ƙungiyar 'yan wasa waɗanda suka karɓi amintaccen abu, batutuwa sun nuna aiki da ƙarfin hali. Hakanan yawan kuzarin motsa jiki ya kasance mafi girma.
Tasirin ingantaccen tasirin kari akan inganci da ƙarfi na tsarin horo yasa ya shahara tsakanin 'yan wasa na fannoni daban daban.
Matakan kariya
Citrulline malate ana daukar shi a matsayin amintaccen magani. Tare da ƙaruwa a cikin maganin yau da kullun da aka tsawanta da kuma cin abincin da ba a sarrafawa ba na tsawon lokaci, halayen rashin kyau daga sashin gastrointestinal suna yiwuwa.
Contraindications zuwa takardar sayen magani na kari sune:
- Allerji da halayen mutum zuwa abubuwan da aka gyara.
- Tsarin ulcerative a cikin esophagus, ciki da duodenum.
- Rashin koda da cutar koda a cikin lokaci mai tsanani, urolithiasis.
- Gout da cututtukan autoimmune da ke haɗuwa da matakan urea masu girma.
- Ciki da lactation.
- Shekaru har zuwa shekaru 6.
Ya kamata a yi amfani da hankali ga waɗanda ke cin abinci mai ƙarancin sodium.
Kafin ka fara shan citrulline, ya kamata ka yi shawara da likitanka kuma ka yi gwaje-gwajen da suka dace don kar cutar lafiyar ka.
Amfanin citrulline a haɗe tare da malate
Masana'antar da ke gina jiki ta zamani tana samar da alamun analogues na miyagun ƙwayoyi da yawa. Citrulline an haɗashi tare da sauran amino acid, sunadarai, bitamin, da kuma ma'adanai. Koyaya, haɗuwarsa tare da malic acid ya sami mafi dacewa da buƙata a cikin wasanni da haɓaka jiki.
Malat ɗin Citrulline yana ba da gudummawa don saurin isar da amino acid zuwa ƙwayoyin, wanda ke nufin cewa za ku ji da tasirin gaske jim kaɗan bayan fara horo. Sauran nau'ikan sakin, misali, L-citrulline, suna buƙatar mafi ƙarancin darasi na mako kafin canje-canje na ƙwarai bayyana.
Ana iya siyan ƙarin a kan shafuka na musamman, a cikin shagunan abinci masu gina jiki, kulab ɗin motsa jiki, ko saya a cikin sarƙoƙin kantin magunguna na yau da kullun.
