Menene glutamine - ayyuka, fa'idodi da tasiri akan jiki

Ginin jiki da wasanni na "baƙin ƙarfe" a cikin shekarun 60 na karnin da ya gabata sun bambanta da sifofin zamani. Kuma ba wai kawai game da ingantattun rukunonin horo bane. Masana'antar sinadarai da abinci mai gina jiki na sabon karni sun yi tsalle. 'Yan wasan yau sun san ainihin abin da tsokokinsu ke buƙata da yadda yake aiki. Koyaya, koda manyan 'yan wasa ba koyaushe zasu iya faɗin abin da glutamine, creatine da sauran kari na wasanni suke ba.

Gyara rata: Glutamine amino acid ne wanda aka samu musamman a cikin sunadarai daga asalin nama. Ana gabatar dashi adadi kaɗan a cikin kayayyakin kiwo.

Zerbor - stock.adobe.com

Menene don

Glutamine yana daya daga cikin muhimman amino acid guda uku wadanda suke shafar ginin tsoka kai tsaye. Tambaya mai ma'ana na iya tashi - me yasa aka ɗauke shi daban da sunadarai? Bari mu gano shi cikin tsari. Sunadaran sun kasu kashi-kashi na amino acid daban-daban lokacin da ya lalace, gami da irin wadannan mawuyatan mahadi kamar arginine.

A lokaci guda, amino acid wadanda suka hada da furotin suna taka muhimmiyar rawa a jiki:

• suna da alhakin glandar thyroid;
• daidaita ayyukan ɓangaren narkewa;
• jigilar ƙwayoyin mai;
• daidaita metabolism.

Yawan sunadarai a cikin abincinku ba yana nufin saurin ƙaruwa a cikin ƙwayar tsoka ba.

Ada nipadahong - stock.adobe.com

Hanyoyi akan kirarin furotin na tsoka

Menene glutamine don? Ba kamar sauran amino acid ba, ba wai kawai yana shafar kiran furotin na tsoka ba ne, har ma yana tasiri ga sauran ayyukan da ke shafar wasan motsa jiki kai tsaye. Musamman, shi ke da alhakin buɗe tashar safara. Lokacin da aka sake insulin, carbohydrates da ke shiga cikin tsokoki suna canzawa zuwa glycogen, amma mutane ƙalilan ne suka sani cewa ɗakunan glycogen ɗin kansu sunadarai ne. Glutamine na iya fadada yawan ƙwayoyin jigilar abubuwa.

Hakanan, ƙara yawan ƙwayoyin glycogen yana ba ka damar tara ƙarin glycogen. Sakamakon zai kasance kamar haka:

• energyasa makamashi yana adana a cikin ƙwayoyin mai;
• juriya yana ƙaruwa;
• ƙaruwa a cikin ƙwayar tsoka;
• akwai ajiyar glycogen.

Bugu da kari, glutamine kai tsaye yana tasiri akan kira na ƙwayoyin tsoka na furotin da kansu. Don haka, jiki yana iya canza kansa da kansa zuwa ƙwayar tsoka a cikin adadin da bai fi 500 g a wata ba. Wannan gaskiyar tana rage saurin ci gaban wutar lantarki. Kuma wannan shine dalilin da ya sa yawancin 'yan wasa, masu neman samun sakamako mai sauri, suke amfani da magungunan anabolic steroids. Glutamine yana magance wannan matsalar ta hanya mafi aminci.

Increaseara mai yawa a cikin amino acid a cikin jiki yana ba da damar ƙirƙirar sabbin sababbin ƙwayoyin halitta yayin binciken insulin. Da farko, wannan baya haifar da ci gaba mai mahimmanci a sakamakon. Amma lokacin da dan wasa ya buga tsauni mai ƙarfi, glutamine na iya haifar da hyperplasia, wanda zai haifar da shawo kan ci gaba da ci gaba.

Abin da abinci ya ƙunshi amino acid

Ba kowane mutum bane yake son amfani da abinci mai gina jiki a cikin rukunin horo. A saboda wannan dalili, 'yan wasa suna fama da rashi na amino acid da ake buƙata. Ari da, BCAAs da keɓewar furotin suna da tsada sosai. Sabili da haka, ya kamata ku kula da abincin da ke ɗauke da adadi mai yawa na acid na glutamic.

Lura: teburin baya yin la'akari da wadatar kwayar glutamic acid da sauran wasu sifofi, saboda ta yadda ainihin shan kwayar daga kayan zai zama kasa da wanda aka nuna a cikin tebur.

Wani muhimmin mahimmanci: naman sa kusan 20% mai, wanda dole ne a la'akari da shi lokacin kirgawa da cinye acid na glutamic.

Wani muhimmin al'amari ya shafi maganin zafi. Ana samun glutam kawai a cikin hadadden furotin. Sabili da haka, tare da soya mai ƙarfi ko dafa abinci mai tsayi, zai iya juyawa zuwa sarƙoƙin amino acid mafi sauƙi, wanda ba zai zama da amfani ba.

Fa'idodin glutamine a wasanni

Fa'idodin wasanni na glutamine a bayyane suke ga kowane mai ginin. Koyaya, ga sauran yan wasa masu tsananin nauyin sarrafawa, amfanin sa bai bayyana haka ba, tunda karuwar shagunan glycogen yana shafar nauyi.

Gabaɗaya, glycogen yana shafar jikin ɗan wasa kamar haka:

• ƙara ƙarfin ƙarfi;
• yana rage kasala a rana;
• ƙara ƙarfin ɗan wasa;
• ba ka damar shawo kan tasirin iko;
• kiyaye tsokoki yayin bushewa.

Wannan karshen yana da mahimmanci. Idan kuna shan glutamine kai tsaye (a gwargwadon shawarar kashi 4-10 g kowace rana), to a yayin buɗe kowane ɗaki da taimakon insulin, amino acid ɗin zai shiga cikin tsoka kai tsaye kuma ya biya sakamakon tasirin haɗarin da ke tattare da gaskiyar cewa jiki zai yi ƙoƙari ya kawar da ƙari makamashi mabukaci (tsokoki)

Musamman, glutamine yana da tasiri don canza canjin da kuma cin abinci mara ƙanƙanƙari, saboda baya jinkirta aiki. Zai fi kyau a ɗauki amino acid dabam da abinci tsakanin minti 5-12 bayan ƙarshen aikin motsa jiki - wato, kafin taga furotin da ta carbohydrate su buɗe. Bugu da kari, ana ba da shawarar a ci abinci da ke dauke da sinadarin glutamine da daddare don rage tasirin catabolism.

Harmarin cutarwa

Kamar kowane kayan aikin wasanni na baƙin ƙarfe, ana danganta glutamine da tatsuniyoyi daban-daban. Shin glutamine yana da sakamako masu illa? La'akari da gaskiyar cewa wannan amino acid din ana samar dashi ga jiki koyaushe a ƙananan ƙananan, glutamine baya haifar da wata illa ga jiki.

Iyakar cutar da 'yan wasa zasu iya fuskanta daga glutamine yana zuwa ne ta hanyar yawan shan abin maye. Idan kun cinye fiye da 15 g a lokacin amino acid din, za ku iya samun rashin narkewar abinci da zawo, wanda zai kare nan da nan bayan an cire amino acid mai yawa daga jiki.

Samfurin ya ɗan canza PH na yanayin ciki, yana tsokanar hanji. In ba haka ba, koda tare da yawan allurai na glutamine, ba a sami sakamako a kan hanta da koda ba, tun da acid din yana narkewa har ma a matakin narkar da abinci a cikin ciki, daga inda kai tsaye yake shiga jini, ta hanyar keta hanta tace.

Oo hotunan hoto - stock.adobe.com

Garin Garin Glutamine

Ana samun Glutamine a cikin ƙarin abubuwan wasanni. Mafi arha tushenta shine furotin whey, wanda ya ƙunshi kusan 20% na amino acid mai mahimmanci. Waɗanda ke son siyan furotin mai ƙyashi ya kamata su mai da hankali ga CBR 80%. Duk da cewa an tallata fa'idodi sosai kuma a zahiri furotin whey ne na yau da kullun, har yanzu yana ɗaya daga cikin mafi arha samfuran ajinsa, musamman idan aka siye kai tsaye daga masana'anta.

Wadanda ake amfani da su wajen nutsar da jikinsu da takardun kudi na dala ya kamata su kula da BCAA da wani karin kari na daban. L

Mafi kyawun BCAAs da ke ƙunshe da glutamine sune:

1. Gwanin abinci mafi kyau duka. Mafi tsada a kasuwa, amma tare da mafi yawan adadin takaddun shaida masu inganci.
   
2. Kamfanin Weider bcaa - suna da wadataccen kayan haɓɓaka kuma suna da tsari na 4-2-1, akasin daidaitaccen 2-1-1.
   
3. Babban abinci mai cin gashin kansa wanda ya dace da kansa - ya dace da waɗanda suka saba da amfani da furotin waken soya a cikin abincin su.
   
4. BCAA daga San.
   
5. BCAA daga Gaspari Gina Jiki.
   

Sakamakon

Babu matsala idan kun tsaya ga abinci mai gina jiki a cikin motsa jiki, CrossFit da sauran wasannin ƙarfe ko kuma kai mai goyon bayan samfuran halitta ne kawai, ka tuna cewa daga amino acid ne, ba daga furotin ba, ƙwayoyin ka sun ginu. Sunadaran kowane yanayi ya kasu cikin amino acid, wanda ya zama wadancan kananan tubalin ginin da ake bukata don samar da kyakkyawan adadi.

Ba a samar da Glutamine a jiki, don haka daidaita abincinku ta yadda zai wadatar da shi ba kawai tare da furotin mai sauƙi ba, har ma da muhimman amino acid.

Kalli bidiyon: YADDA AKE AMFANI DA GORUBA WAJEN MAGANIN SANYI DA BASUR YAYANTA DA SAIWARTA DA ICCENTA (Fabrairu 2025).