Citrulline ko L Citrulline: menene menene, yadda za'a ɗauka?

Citrulline wani fili ne wanda aka samo a cikin furotin. An fara samo shi daga kankana, saboda haka sunan Latin citrullus. Yana da tasiri mai tasiri akan jiki azaman abu mai zaman kansa kuma a haɗe tare da sauran shahararrun abubuwan haɗi, inganta yaduwar jini da haɓaka aikin ɗan adam. Sabili da haka, ana amfani dashi ko'ina don inganta tasirin horon wasanni, don yaƙi da lalacewar mazakuta kuma, gaba ɗaya, don inganta rayuwar.

Abun shirye-shiryen

Tasirin citrulline a kan mutum ya dogara ne da hanyar da aka same shi. A matsayin amino acid mara mahimmanci, ana iya hada shi ta jiki ko kuma a samar dashi daga abinci. A matakin salon salula, an samar da shi ne sakamakon hadewar sinadarin carbamoyl phosphate da ornithine a yayin zagayen fitsari, a yayin da ake amfani da sinadarin arginine zuwa nitric oxide ta hanyar samuwar argininosuccinate.

Daga cikin shahararrun shirye-shirye dangane da wannan sinadarin, Citrulline malate yayi fice, wanda ya ƙunshi 55-60% L-Citrulline da 40-45% malic acid. Wannan mahaɗan yana rage lokacin dawowa bayan motsa jiki kuma yana tsawanta fa'idodi masu amfani na ƙarin.

Illoli a jiki

Sakamakon citrulline a cikin mutane ya game dukkan tsarin gabobin. Don haka, yana ƙara samar da nitric oxide kuma yana taimakawa wajen dawo da arginine. Dangane da bincike a fannin ilimin gerontology, wannan yana inganta tsarin yaduwar kwayar halitta kuma yana haifar da sabuntawa cikin kyallen takarda.

Arginine, bi da bi, yana samar da gishirin nitrous acid, ornithine, creatinine da sauran masu amfani da kuzari masu amfani da ke cikin kira da fitar fitsari. An samo shi a cikin immunoglobulins, sunadaran in ba haka ba da ake kira antibodies kuma suna haifar da rigakafin ɗan adam.

Gabaɗaya ya sauka zuwa ayyuka kamar haka:

• daidaita al'amuran rayuwa;
• kunna yanayin jini;
• ingantaccen sabuntawa;
• jikewa da ƙwayar tsoka tare da kayan abinci;
• karfafa garkuwar jiki;
• riƙe nitrogen wanda ke haifar da ci gaban tsoka;
• maido da ajiyar phosphocreatine da ATP bayan aiki na jiki;
• kawar da ammoniya da lactic acid.

Citrulline a cikin magani da wasanni

Ana iya amfani da ƙarin tushen tushen Citrulline don dalilai na likita ko na wasanni. Ana nuna miyagun ƙwayoyi don taimako na gajiya mai yawa da rikicewar bacci, ciwon sukari mellitus, rashin kuzari na rayuwa, rashin ƙarfi na erectile.

Ga tsofaffi, zai zama kyakkyawa mafi kyau, kuma a lokacin bayan aiki zai taimaka wajen murmurewa.

A yayin atisayen karfi, yana inganta saurin tsoka da dawowa daga motsa jiki mai karfi, kuma yana rage gajiya.

Karatuttukan sun nuna ikon citrulline na rage karfin jini, karfafa hada sinadarin tsoka, inganta iskar oksijin ga tsokar nama, da kuma kara karfin gwiwa ga dan wasa. Waɗannan tasirin ne ake amfani da su yayin ɗaukar nauyin abinci mai ɗauke da nauyi da kuma magoya baya na motsa jiki, gudu da sauran ayyukan motsa jiki.

Yadda ake shan citrulline?

Don kauce wa wasu halayen da ba a so, ya kamata ka bi umarnin yayin amfani da samfurin. Ya kamata a ɗauke shi ba da daɗewa ba kafin awanni 1.5 kuma ba fiye da minti 30 kafin horo ba, kuma mafi kyau duka a cikin komai a ciki. A wannan yanayin, aikin al'ada na arginine zai fara cikin sa'a ɗaya, kuma tasirin zai ci gaba kusan kwana ɗaya.

Canje-canje masu kyau na farko zasu zama sananne a rana ta uku na shan magani, amma za a sami matsakaicin sakamako a cikin rabin wata ko wata. Tsawan lokacin karatun ya dogara da wannan, wanda zai iya isa kwanaki 30-60.

Mafi Kyawun Citrulline Doses

Yakamata a zaɓi sashi daban-daban, tare da sa hannun ƙwararren likita, gwargwadon shekaru da manufofi.

Mafi ƙarancin shawarar citrulline shine 6 g kowace rana, yayin da 18 g na abu yana ba da sakamako mafi kyau kuma jiki yana da haƙuri sosai.

Don dalilan wasanni da kuma inganta erection, nauyin zai iya zama 5-10 g na hoda da aka narkar cikin ruwa. Kuna iya shan shi rabin sa'a kafin aji, lokacin da kuma kafin lokacin bacci. A lokacin rana, ana iya amfani da samfurin fiye da sau uku.

Sakamakon sakamako

A yayin gudanar da bincike an bayyana cewa abu mai aminci ne ga mutane, yana da nutsuwa sosai kuma baya cutar da jiki.

Daga cikin bayyananniyar bayyana ita ce yiwuwar tayar da hanji idan aka sha magani a lokacin ko kuma bayan cin abinci. Wani lokaci ana jin rashin jin daɗin ciki yayin kwanakin farko na shan ƙarin.

Har ila yau, akwai wasu ƙididdiga, a gaban abin da amfani da citrulline na iya ƙara yanayin:

• rashin haƙuri da mutum ga abubuwa na iya haifar da mummunan halin rashin lafiyan;
• Citrullinemia, wata cuta ce ta gado wacce ke tattare da raunin hankali, yana toshe haɓakar amino acid kuma yana haifar da tarawar ammoniya a cikin jini.

Hada citrulline tare da wasu kari

Masana'antu daban-daban na iya haɓaka kayan aikin samfurin tare da masarufi daban-daban. Abin da ya fi haka, ana iya ɗaukar wasu daga cikinsu tare da citrulline don haɓakawa da haɓaka tasirinsa:

• Arginine yana kwantar da ganuwar magudanar jini, yana sauƙaƙe spasm ɗinsu, yana inganta zagayawar jini gaba ɗaya, yana haɓaka samar da nitric oxide, kuma yana aiwatar da aikin gina jiki;
• L-carnitine yana kunna matakai na rayuwa, yana daidaita lalacewar lipid, hana atherosclerosis, inganta aikin jiki da rage gajiya;
• Creatine yana tara kuzari a cikin ƙwayoyin tsoka, yana hanzarta haɓakar su, yana shiga cikin samar da kuzari a cikin tsokoki da ƙwayoyin jijiyoyi;
• Beta-alanine yana ƙaruwa da sauri da juriya a cikin wasannin motsa jiki, da kuma jimiri na 'yan wasa masu nauyi, yana haifar da carnosine mai tsinkaye;
• Carnosine yana haɓaka ayyukan tsarin zuciya da na jijiyoyin jini, ƙarfi yayin aikin anaerobic, kazalika da alamomi na ƙarfin aiki saboda ajiyar lactic acid;
• Glutathione yana haɓaka haɓakar nitrogen, wanda ke rage lokacin dawowa bayan aiki tuƙuru, yana tsayar da sakamakon lalacewar masu ƙarancin ra'ayi;
• B bitamin yana rage tasirin mummunan yanayi na damuwa, daidaita tsarin rayuwa da matakan sukarin jini;
• Zinc ya zama dole don fara farfaɗowar fata, daidaita daidaitattun ƙwayoyin cuta, rigakafi da tsarin juyayi, hematopoiesis, da dai sauransu.

Abincin abinci tare da citrulline

Akwai wadatattun kayan wasanni da yawa tare da wannan nau'ikan:

• Scivation Xtend shima ya ƙunshi glutamine, pyridoxine, da hadadden BCAA amino acid: leucine, isoleucine, valine. M kimanin kuɗi don 420 gr. 1600 rubles, don 1188 gr. - 3800.
• NO-Xplode daga BSN tsari ne na motsa jiki, ban da citrulline, yana dauke da maganin kafeyin, beta-alanine, kazalika da irin waɗannan abubuwan da ba a saba gani ba: guayusa (shayi na Amazoniya, sautunan da yake daidai), yohimbe (tsire-tsire masu ƙarfi daga yammacin Afirka), macuna (wake daga yankuna masu zafi );
• SuperPump MAX hadaddun abubuwan hadawa, har zuwa shekarar 2011, an kirkireshi da sunan SuperPump250 daga kamfanin Amurka na Gaspari Nutrition. Ofaya daga cikin shahararrun shahararrun wasan motsa jiki a duniya. OxiENDURANCE hadadden ya ƙunshi L-citrulline, L-carnitine, L-aspartate da ƙwaro mai gwoza.
• MuscleTech Nano Vapor Vasoprime - Added Arginine, Glucose, Aspartic Acid, Disodium & Dipotium Phosphate, Xanthinol Nicotinate, Histidine, Norvalgin da Moreari.

Duk waɗannan rukunin gidaje suna da ƙa'idodi daban-daban na aiki, sabili da haka, don zaɓar wanda ya dace da ku, yana da daraja karanta bayanin a gare su da kuma tuntuɓar kwararru don shawarwari.

Tasiri kan karfi

Theara matakin L-arginine a cikin jini yana inganta yanayin jini ta hanyar kira na nitrous oxide. Saboda wannan, lumen jijiyoyin jini yana faɗaɗa, wanda yana da tasiri mai tasiri akan aikin tsarin zuciya da ƙarfinsa.

A karshen lamarin, fa'idar citrulline ita ce tabbatar da cewa cavernosa na cikin gida ya cika da jini saboda ingantaccen samar da jini ga gabobin ƙugu.

An yi imanin cewa hanya mai tsayi na iya taimaka wa maza su kawar da rashin ƙarfi da ƙarfafa jiki duka. A kowane hali, magani yana da aminci idan aka gwada shi da wasu hanyoyin don ƙarfin aiki, kuma kusan ba shi da wata ma'amala da sakamako masu illa.

Citrulline Malate ko L-Citrulline?

Babban banbanci tsakanin Citrulline da Citrulline malate ya ta'allaka ne ga haɓakar su, wanda hakan yana shafar tasirin abincin. Don tsabta, ana gabatar da dukkan bayanai a cikin tebur:

Sayi da farashi

Ba a samun Citrulline kyauta a cikin shagunan sayar da magani da sarƙoƙi na sayarwa, amma ana ba da wannan magani da ire-irensa ta shagunan abinci iri-iri na kan layi.

Lokacin zaɓar samfuri, ya kamata ku kula da halaye na gaba ɗaya, kamar haɗuwa, wadatar takaddun shaida masu inganci, farashi, wanda zai iya bambanta dangane da nau'in saki, adadin ƙari da ƙasar asali.

Ga mutane a kowane wasa, wannan maganin na iya taimakawa wajen cimma nasarar da ake buƙata. A haɗe tare da abubuwan da ke sama, zaku iya samun sakamako na aiki tare, ku gina ƙwayoyi a cikin ɗan gajeren lokaci, ku ƙarfafa jiki kuma ku ƙara jimiri na jiki gaba ɗaya.

Kalli bidiyon: The Complete Guide to L-Citrulline Supplementation (Mayu 2025).