Menene L-carnitine?

Yawan kewayon kayan wasanni akan kasuwar abinci mai gina jiki yana fadada koyaushe. Kuma gaskiyar cewa masu ginin jiki, masu daga kaya masu nauyi da jifa sun zama kamar tatsuniya jiya sun zama gaskiya. Misali, na dogon lokaci an yi amannar cewa ba zai yuwu a canza tushen samar da makamashi ba tare da salbutamol, clenbuterol ko ephedrine. An kalubalanci wannan gaskiyar tare da bayyanar l-carnitine.

Janar bayani

Zamu fahimci mahimman mahimman bayanai masu alaƙa da l-carnitine - menene shi, menene ayyukansa da kuma yadda abu yake shafar aikin rage nauyi.

Ma'ana

Carnitine abu ne mai kamanceceniya da rukunin bitamin na B, amma ba kamar su ba, an haɗa shi da kansa cikin jikin mutum a cikin hanta da koda. Prearin “L” yana nufin cewa sinadarin carnitine asalinsa ne. Levocarnitine da L-carnitine sune bambancin bambancin kalma ɗaya.

Mafi mahimmancin halaye

Levocarnitine amino acid ne wanda ke da mahimman ayyuka guda uku waɗanda ke shafar wasan motsa jiki kai tsaye:

• Levocarnitine na gina jiki ne, wani nau'in "tururi" wanda ke motsa ƙwayoyin mai daga jini zuwa mitochondria. Godiya ga wannan wakili, ana iya amfani da acid mai ƙamshi azaman kuzari. Idan kuna son amfani da mai a matsayin mai kuma kuyi shi yadda yakamata, tabbas zaku buƙaci levocarnitine.
• L-Carnitine yana inganta ƙarfin hali ta hanyar hana haɓakar lactic acid, ɗayan manyan dalilan gajiya.
• Levocarnitine yana rage haɓakar ɓarnatar da rayuwa yayin motsa jiki. Wannan fasalin yana ba da damar ƙara yawan aiki yayin motsa jiki da ingantaccen dawowa daga motsa jiki.

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Mahimmanci a cikin aiwatar da rasa nauyi

L-Carnitine don asarar nauyi na iya zama mai mahimmanci musamman yayin lokutan shirye-shiryen gasa mai ƙarfi kamar yadda yake saukar da matakan lactic acid bayan kammala motsa jiki da haɓaka aikin. Yana kula da matakan glycogen na tsoka yayin motsa jiki. Inara yawan amfani da iskar oxygen da raguwar yanayin numfashi suna nuni da cewa l-carnitine mai cin abinci yana motsa kumburin ƙwayar lipid, yana ba da damar amfani da acid mai ƙanshi a matsayin tushen makamashi.

Yana haifar da raguwa mai yawa a cikin lactate plasma bayan aiki, wanda aka kera shi kuma ake amfani dashi gaba ɗaya ƙarƙashin cikakkiyar yanayin aerobic.

Daga cikin rukuni mai kula da mutane 10,000, ƙasa da kashi 1 cikin 100 suna da alaƙa da wannan sinadarin na gina jiki - waɗannan su ne mutanen da ke da matsalar koda ko kuma rikicewar rikicewar zuciya.

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Yin amfani da carnitine a cikin wasanni

Amfani da carnitine a cikin ƙona mai da asarar nauyi, kodayake yawancin bincike sun tabbatar da shi, kusan ba a taɓa amfani dashi a cikin wasanni ba. Gaskiyar ita ce, hanyoyin bushewa da ƙwararrun athletesan wasa ke amfani da su sun fi tasiri sosai fiye da tasirin amfani da carnitine, koda a ƙari da aka samu. A zahiri, dangane da asarar nauyi, carnitine wuribo ne: canji a cikin rabo na yawan rarar makamashi daga lipid zuwa kayan glycogen ya kasance mara kyau.

Carnitine baya narke ƙwayoyin mai, amma kawai yana canza su zuwa mitochondria. Wannan yana nufin cewa adadin da aka samu kuzari daga ƙwayoyin mai yana ƙaruwa, sabili da haka, aikin ƙona kitse yana kara. Ana iya amfani da wannan factor don hanzarta shirye-shirye dangane da salbutamol, clenbuterol, ephedrine (alal misali, ECA), maganin kafeyin. Doseananan ƙwayar L-carnitine zai kawar da yawancin illolin waɗannan abubuwa.

Bugu da ƙari, a wannan yanayin, carnitine zai haɓaka ƙwarewar horo, saboda zai fi saurin samar da kuzari daga ƙwayoyin mai da aka ƙona. Wannan, bi da bi, zai ƙara ƙarfin juriya da ƙarfin kuzari kowace rana yayin bushewa.

Amma shin yana da ma'anar ɗaukar l-carnitine solo? Ee, musamman ga 'yan wasa na CrossFit. L-carnitine wani abu ne wanda ba na steroidal ba wanda ke shafar ƙarfin tsokar zuciya kuma yana rage matakan lactic acid.

Daga wannan ya biyo baya cewa tare da carnitine zaka iya kara karfin bugun zuciyar, yayin cimma shi zai zama da wahala sosai. Wannan ba yana nufin cewa zaku iya horarwa sosai ba, amma motsa jiki zai yi lahani sosai ga tsarin zuciya da jijiyoyin jini. A wannan yanayin, carnitine yana aiki ne a matsayin hanyar hana "cututtukan zuciya na motsa jiki"

Abun zai kasance da amfani musamman ga tsoffin 'yan wasa da kuma mutanen da suka fara horo kuma ba su shiga cikin wasanni ba.

Don haka, akwai sakamako daga shan carnitine, amma ba tare da buƙatar buƙata a yi amfani da shi azaman mai ƙona mai ƙona ko mai taimaka wajan zuciya ba ya da daraja ba - ba shi da riba. A cikin wasanni, ana amfani da carnitine akasari a matsayin mai tabbatar da ayyukan wasu abubuwa da haɓaka haɓakar su.

Lura: Wannan baya hana yawancin malamai suci gaba da tura carnitine a kasuwa, a ƙarƙashin sunan mai ƙona kitse mai ƙarfi. Musamman, wannan sanannen abu ne a cikin kulab ɗin motsa jiki, inda albashin malamai ke dogaro kai tsaye da siyar da sandar motsa jiki.

Inda za'a sami carnitine

Inda zan sami L-carnitine kuma me yasa ake nemanta? Ba kamar halitta ba (baƙaƙe a cikin suna kuma mai kama da aiki), ana samun L-carnitine da yawa a cikin kayayyakin nama, musamman a jan nama. Koyaya, a cikin nama kuma gabaɗaya a cikin sifofin sa, carnitine bashi da amfani. Lipolic acid yana ciki a cikin tsaka tsaki kuma kawai idan jiki yana buƙatar tarawa ko haɗuwa za a canza shi.

Cin babban yanki na nama bazai da kyau. Saboda ayyukanda na rayuwa masu saurin faruwa a cikin dogon lokaci, ana iya samarda D-carnitine a cikin jiki, wanda zai haifar da illa ga tasirin tsoka, juriya da sauran alamun.

Sabili da haka, ya fi dacewa a ɗauki carnitine a cikin kari na wasanni. Akwai hanyoyi da yawa na saki:

1. A cikin nau'in ruwa. Wannan haƙiƙa ingantaccen carnitine ne tare da aiki mafi sauri - yana ba da tabbacin ƙarfafa kuzari mintina 15 kafin horo. Yana da tsada, yana da ƙarfin rayuwa da ƙananan inganci.
2. Foda. Mafi kyawun zaɓi ga 'yan wasa, saboda yana ba ku damar daidaita sashin amino acid. Yanayin kawai shine cewa dole ne a ɗauki carnitine mintuna 40 kafin horo.
3. Akwai kamar capsules da Allunan. Magani mara amfani da mara amfani wanda aka siyar a shagunan sayar da magani. Potaramar ƙarfi, ƙaramin bioavailability, tasirin sifili.
4. A matsayin bangaren abin sha mai kuzari. Carnitine a matsayin sashi yana haɓaka ayyukan canja wurin ƙwayoyin, wanda ke daidaitawa da tsawanta tasirin kuzari.
5. A matsayin bangaren wasan motsa jiki.

Tebur na abinci mai ɗauke da l-carnitine

Idan ka yanke shawarar cinye L-carnitine musamman daga kayan halittu, zaka buƙaci tebur wanda ke nuna irin abincin da ke dauke da carnitine.

Harmarin cutarwa

Likitoci a koyaushe suna gaya wa jama'a game da haɗarin cinye jan nama mai yawa. Yawancin sanannun kitsen mai da cholesterol an san su da lalata zuciya. Koyaya, sabon bincike ya nuna cewa ban da cholesterol, L-carnitine shima yana da lahani.

Shan carnitine an yi imanin yana ƙara ƙarfi, hanzarta rage nauyi, da haɓaka wasan motsa jiki. Saboda wannan, wasu abubuwan sha na makamashi suna dauke da L-carnitine. Koyaya, tsarin wannan abin ba mai sauki bane kamar yadda yake.

Ga yadda yake aiki: Bayan kun sha L-carnitine, sai ya yi tafiya zuwa hanji, kuma kwayoyin cutar hanji suna canza L-carnitine zuwa wani abu da ake kira TMA, wanda hanta ke sarrafa shi. Hanta ya canza TMA zuwa wani fili wanda ke da alaƙa da samuwar abin rubutu a jijiyoyi da cututtukan zuciya. Wannan canjin ya fi tsanani ga waɗanda suke cin jan nama akai-akai. Hakanan, masu cin ganyayyaki da masu cin ganyayyaki, koda bayan sun sha carnitine mai yawa, basu sami manyan matakan TMA ba. Wannan wataƙila saboda suna da ƙwayoyin cuta daban.

Jan nama shine ɗayan mafi yawan samfuran L-carnitine a kusan 56-162 MG a kowane aiki. Hakanan ana iya samun L-carnitine a cikin abinci kamar naman alade, abincin teku, da kaza, amma a ƙananan matakan - 3 zuwa 7 MG a kowane aiki. Abubuwan naman alade kamar su ice cream, madara, da cuku suna daga 3 zuwa 8 MG a kowace hidim. Koyaya, kari shine babban tushen L-carnitine ga mutane da yawa - wasu suna ɗaukar 500-1000 MG kowace rana. Larin L-Carnitine da kuke samu, da ƙari TMA da kuke haɗarin samu, wanda zai iya lalata jijiyoyin ku har da sauri.

Menene ya biyo baya daga wannan. Abu ne mai sauqi - shan carnitine a hade tare da adadi mai yawa na mai yana haifar da taruwar mummunan cholesterol da bayyanar alamun alamun cholesterol.

Doctors bayar da shawarwari na rigakafi:

1. Kada ku cinye ƙwayoyin omega 6 na polyunsaturated a ranaku ɗaya da carnitine.
2. Guji abincin da ke cikin jiki na jiki, furotin da cholesterol.
3. Kada ku ɗauki L-Carnitine a waje aikinku na yau da kullun.

Duk da fa'idodi na carnitine, ƙaruwa a cikin abubuwan jigilar sa a cikin haɓakar sunadarai - babban abin hawan ƙwayar cholesterol mai cutarwa - kwata-kwata ya ƙi duk abubuwan amfani na abu.

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Bambanci tsakanin l da D

Edita Edita - An gabatar da wannan sashin don mafi sha'awar. D-carnitine kari ba shi yiwuwa a samu. A lokaci guda, iyakance ƙididdigar aikinsa kuma ba ze zama mai gaskiya bane.

D-carnitine yayi aiki a matsayin mai adawa da L-carnitine a matsayin wakili wanda ya rage samar da lactic acid. Amino acid yayi kama da L-carnitine, sai dai 'yan wasu sarƙoƙin da aka chedara.

Babban manufarta:

• ƙara yawan catabolism;
• rage saurin jigilar kayan mai zuwa mitochondria;
• ƙara yawan tarin lactic acid.

Shin kuna ganin wannan ba dadi da cutarwa ga jiki? Kuna da rabin dama. Lactic acid, wanda ke tarawa a cikin tsokoki, yana motsa aikin gina sabbin kyallen takarda. Kuma rage saurin jigilar kitsen mai ya zama dole don daidaita tsarin metabolism yayin rage motsa jiki. Catarfafa catabolism tare da buɗe ƙwayoyin insulin yana kawar da yawan abu da gubobi a cikin jiki. A haɗuwa, duk carnitine da ba'a ɓata a rana ɗaya ba za'a iya canza shi kyauta zuwa D-carnitine, kuma akasin haka.

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Binciken kwanan nan

Carnitine bai gama fahimtar ilimin zamani ba. Har zuwa yanzu, jayayya game da cutarwa da fa'idodi ba sa sauka. Bugu da kari, kwamitin wasannin Olympics zai yanke hukunci kan sanya carnitine na roba a cikin jerin abubuwan da aka haramta. A lokaci guda, binciken da aka yi kwanan nan game da portofar Magani ta portofar Yanayi ta Amurka ya yi bincike da yawa game da illar da shan wannan abu zai iya yi.

Yana da mahimmanci a gare mu mu fahimci mahimman ka'idodi na matsakaicin abinci. Hatta abubuwan da jiki ya hada suna da illa. Bincike ya nuna cewa yawan ƙwayar carnitine na iya da wuya ya haifar:

• buguwa ta ruwa;
• hyponatremia;
• dawo da sakamako akan karfin bugun zuciya.

Sakamakon

'Yan wasa za su iya amintar da l-carnitine cikin aminci ta hanyar ƙarin abin ƙarfafa yayin bushewa da kiyaye zuciya. Idan kuna shan ƙarin L-carnitine, muna ba da shawarar kar ya wuce 2000 MG (2 g) kowace rana. Mutanen da ba 'yan wasa ba waɗanda ke cin nama koyaushe basa buƙatar siyan ƙarin carnitine.

Idan ya zo ga amfani da samfurin don 'yan wasa na CrossFit, carnitine zai fara rage haɗarin rhabdomyliosis. A nan gaba, tare da cikakkiyar jujjuyawar jiki zuwa damuwa, yin amfani da carnitine ba zai tasiri tasirin wasan ɗan wasa sosai ba. Babu takamaiman takamaiman amfani da wannan magani. An inganta shi sosai a cikin kantin magani na mata, kuma a cikin kulab ɗin wasanni na maza.

Kalli bidiyon: L-Carnitine. How to Mobilize Fat u0026 Enhance Brain Health - Thomas DeLauer (Disamba 2024).