Zviri muChinyorwa
Zvakanakira beta alanine zvakaita kuti ive yakakurumbira kudya kunovaka muviri kunoshandiswa nevatambi. Chaizvoizvo Beta alanine is amino acid inogona kugadzirwa nemuviri. Iyo isiri-yakakosha amino acid. Izvi zvinoreva kuti muviri unogona kugadzira beta alanine kubva kune mamwe amino acids. Inowanzo shandiswa usati waita maekisesaizi, iyo inokurudzirwa zuva nezuva yebeta alanine inotangira pa3-6 magiramu. Inofanirawo kushandiswa nekuchenjerera sezvo inogona kuva nemigumisiro yakadai sekukwenya uye kurira.
Misumbu yakasimba, kukurumidza kufungidzira uye kutsungirira ... Mutambi wese anoda kukohwa zvibereko zvekudzidzira kwavo uye kuwedzera kushanda kwavo. Saka, tingabatsirwa sei nerutsigiro rwunopihwa nesainzi uye zvakasikwa mukuzadzisa zvinangwa izvi? Apa ndipo panopinda beta alanine.
Lactic acid, iyo inounganidza mumhasuru panguva yekurovedza muviri, ndicho chimwe chezvikonzero zvikuru zvekuneta uye kuderera kwekuita. Beta alanine inononoka kuumbwa kwelactic acid, inoderedza kuneta kwemhasuru uye inowedzera nguva yekudzidziswa. Iyi amino acid iri kuramba ichizivikanwa pakati pevatambi; nekuti zvidzidzo zvesainzi zvinoratidza mhedzisiro yakanaka ye beta alanine pakuita. Saka, chii chinonzi beta alanine, inoshanda sei, uye chinonyanya kukosha, ingabatanidzwa sei mumuitiro wako wekudzidzisa? Muchikamu chino, tichanyura munyika isinganzwisisike yebeta alanine uye tiongorore ichi chakakosha chikamu chesainzi yemitambo.
Mabhenefiti eBeta Alan
Beta alanine is amino acid inowanikwa zvakasikwa mumuviri. Inobatsira kuwedzera mhasuru uye kuvandudza kushanda. Inoderedzawo kuneta nekuderedza lactic acid yakaunganidzwa mumasuru.
Iyi amino acid chinhu chisingagoni kugadzirwa nemuviri asi chinogona kuwanikwa kuburikidza nechikafu. Beta alanine ndicho chikamu chikuru chedipeptide inonzi carnosine, inowanikwa mumamhasuru. Carnosine is an antioxidant inowanikwa munyama yetsandanyama uye inobvisa mahara radicals akaunganidzwa mumamhasuru.
Beta alanine supplementation inonyanya kufarirwa pakati pevatambi vanobatanidzwa mukutsungirira uye mitambo yesimba. Zvidzidzo zvinoratidza kuti beta alanine supplementation inovandudza maekisesaizi uye inobatsira mhasuru kupora nekukurumidza. Zvino ngatitarisei zvakanakira beta alanine;
1.Inowedzera kushanda
Beta alanine inobatsira kuderedza kuneta kwetsandanyama nekumisa lactic acid yakaunganidzwa mumamhasuru. Izvi zvinopa kuita kurinani panguva yekurovedza muviri kwakareba uye kwakanyanya.
2. Kunowedzera simba
Beta alanine inobatsira kuwedzera carnosine mazinga mumamhasuru. Izvi zvinowedzera kutsungirira kwemhasuru uye zvinobatsira kuve nemhasuru dzakasimba.
3. Inowedzera mhasuru
Imwe tsvagiridzo inoratidza kuti beta alanine yekuwedzera inogona kuve yakabatana nekuwedzera kwemhasuru. Izvi zvakakosha zvakakosha kune avo vanoedza kuita bodybuilding.
4.Kunoderedza kuneta
Beta alanine inoderedza kuneta uye kurwadziwa kwetsandanyama nekuderedza kuunganidzwa kweasidhi mumamhasuru. Izvi zvinokurumidzira kupora mushure mekurovedza muviri.
5. Inotsigira utano hwemwoyo
Beta alanine inobatsira kuvandudza mabasa emwoyo. Inopa kutenderera kweropa kuri nani uye kutakura oksijeni. Izvi zvinokanganisa hutano hwese.
Chii chinonzi Beta Alanine?
Beta alanine, amino acid inowanikwa zvakasikwa mumuviri, inowanzoshandiswa kuvandudza kuita kwevatambi. Mumuviri, inoita basa rakakosha pakuumbwa kwekomboni inonzi carnosine. Carnosine ipuroteni inowanikwa mumasumbu uye inodzivirira kuneta kwetsandanyama nekuderedza lactic acid kuunganidza kunoitika panguva yemitambo.
Beta alanine inowanzoshandiswa nevanhu vanoita mitambo yekuvaka muviri uye kutsungirira. Lactic acid yakaunganidzwa mumamhasuru panguva yekudzidziswa inokanganisa kuita basa uye inokonzera kuneta kwemhasuru. Kushandiswa kwebeta alanine kunowedzera nguva yekudzidzira uye kutsungirira nekuderedza lactic acid kuunganidza mumasumbu.
Pamusoro pezvo, kumwe kutsvagurudza kunoratidza kuti beta alanine yekuwedzera inogona kuwedzera tsandanyama uye kuonda mhasuru. Zvisinei, tsvakurudzo panyaya iyi ichiri shoma uye zvidzidzo zvakawanda zvinodiwa.
Ndezvipi Zvokudya Zvine Beta Alanine?
Kunyangwe iri amino acid inongowanikwa mune zvimwe zvekudya, huwandu hwayo hauwanzo kusvika pamari inotorwa sekuwedzera. Zvimwe zvekudya zvine beta alanine zvinosanganisira:
1.Nyama nehuku: Nyama nehuku ndiyo yekutanga masosi e beta alanine. Turkey, nyama yehuku uye nyama yemombe zvakapfuma zvakanyanya mu beta alanine.
2. Pisces: kunyanya salmonHove dzine mafuta dzakadai se tuna, trout uye tuna dzine beta alanine.
3.Dairy products: Mukaka uye zvigadzirwa zvemukaka ndeimwe tsime re beta alanine. Kunyanya cheese neyoghuti zvigadzirwa zvemukaka zvine beta alanine yakawanda.
4. Mbeu: Chickpeas, lentil uye nyemba dzakaita sebhinzi zvirimwa zvebeta alanine.
5.Nzungu nembeu: Nzungu nemhodzi dzakaita sehazelnuts, mhodzi dzenhanga uye mhodzi dzesunflower dzinewo beta alanine.
6.Zai: Mazai machenachimwe chikafu chine beta alanine.
Kushandisa izvi zvekudya kunowedzera beta alanine kudya. Nekudaro, vatambi uye vanhu vanosimbisa muviri vanowanzofarira kutora beta alanine yekuwedzera.
Ko Beta Alanine Inokubatsira Kuderedza Uremu?
Kazhinji, beta alanine haina kukurudzira zvakananga kupisa mafuta. Zvisinei, inogona kubatsira zvisina kunanga kuderedza uremu nekuwedzera kutsungirira uye kuita. Nekuti inowedzera kugona kurovedza muviri zvakanyanya kwenguva yakareba uye inopisa macalorie akawanda. Nenzira iyi, inobatsira kuchengetedza tsandanyama.
Rangarira kuti; Beta alanine chete haibatsiri pakuderedza uremu. Kuti uremerwe uremu nenzira ine hutano, inofanirwa kushandiswa pamwe chete nehurongwa hwekudya kwakadzikama uye kurovedza muviri nguva dzose.
Ko Beta Alanine Inopa Simba?
Beta alanine, iyo inoderedza lactic acid kuunganidza mumhasuru, inowedzera kutsungirira. Nenzira iyi, inobatsira mamhasuru kushanda kwenguva yakareba pasina kuneta. Uyezve, beta alanine inoderedza kuneta nekuenzanisa pH yezinga mumamhasuru uye inogona kupa simba rakawanda panguva yekurovedza muviri.
Zvisinei, beta alanine haisi chikamu chinopa zvakananga simba. Pane kudaro, inotsigira maitiro ekugadzira simba nekuwedzera mazinga ecarnosine akachengetwa mumamhasuru. Izvi zvinoita kuti tsandanyama dzipise simba kwenguva yakareba uye dzishandise zvakanyanya pasina kuneta.
Nzira yekushandisa sei Beta Alanine?
Ko beta alanine, amino acid inowanzofarirwa nevatambi, inoshandiswa sei?
- Beta alanine inowanzofarirwa senge pre-workout yekuwedzera. Iyo inokurudzirwa zuva rega rega inosiyana pakati pe3-6 magiramu.
- Chinhu chakakosha chekucherechedza paunenge uchishandisa beta alanine ndeyokuti kushandiswa kwenguva refu kwekuwedzera kunogona kuva kunobudirira. Ndiko kuti, kushandisa beta alanine supplements nguva dzose kune imwe nguva yenguva kunovandudza kuita kwemitambo nekuwedzera carnosine mazinga mumamhasuru.
- Nekudaro, kutora beta alanine kunogona kuve nemhedzisiro. Vamwe vashandisi vanogona kusangana nemhedzisiro senge tingling sensation, redness kana kukwenya. Mumamiriro ezvinhu akadaro, zvakakosha kubvunza nyanzvi yezvehutano pane kuramba uchitora chekuwedzera.
Yakawanda Sei Beta Alanine Inoshandiswa?
Zvakakosha kuchenjerera paunenge uchishandisa beta alanine uye uone muyero chaiwo. Vatambi vazhinji vanotora beta alanine supplements kuti vadzokorore kana kusimudza huremu hwakawanda panguva yekurovedza kwavo.
Zvinowanzokurudzirwa kutora magiramu matatu kusvika matanhatu e beta alanine pazuva. Iyi dose inogona kutorwa isati yasvika kana panguva yekudzidziswa. Nekudaro, sezvo chimiro chemuviri wemunhu wega uye kushivirira kwakasiyana, zvinodikanwa kungwarira pakusarudza dosi.
Nguva Yokushandisa Beta Alanine?
Beta alanine kazhinji inogona kutorwa pamberi kana mushure mekurovedza muviri. Inofungidzirwawo kuti inoshanda kana inoshandiswa panguva yekurovedza muviri. Zvisinei, vamwe vatambi vanogona kusangana nekunzwa kwekunzwa paganda munyaya iyi.
Kukuvadza kweBeta Alan
Kukuvadza kwebeta alanine kunowanzoitika nekuda kwekukwira kwedosi uye kushandiswa kwenguva refu. Naizvozvo, zvakakosha kubvunza nyanzvi yezvehutano usati washandisa beta alanine supplements. Migumisiro inowanzova shoma uye yakapfava. Zvisinei, mune dzimwe nguva, migumisiro yakakomba inogona kuitika.
- Zvakajairwa nemhedzisiro yemhando yepamusoro yebeta alanine zvinosanganisira kurira, kurira, kunzwa kupisa, dzungu, kurova kwemoyo, uye kushushikana mudumbu. Izvi zvinokonzeresa zvinowanzova zvenguva pfupi uye zvinyoro.
- Inogona kuva nemigumisiro yakaipa pahutano hwemagetsi, kunyanya kana inotorwa muhuwandu hwepamusoro. Inogona kukonzera matambudziko ekurara.
- Beta alanine inogonawo kukonzera kusawirirana mune vamwe vanhu. Allergic reactions inowanzoitika nenzira yekutsvuka kweganda, itching, rash uye kuzvimba. Muzviitiko zvisingawanzoitiki, mamwe maitiro akakomba allergic anogona kuitikawo. Muchiitiko ichi, kurapwa nokukurumidza kunodiwa.
- Mishonga yakakwirira uye kushandiswa kwenguva refu kwebeta alanine kunokonzerawo migumisiro yakaipa paitsvo. Inogona kukanganisa mabasa akajairika eitsvo uye inobatsira pakuumbwa kwematombo eitsvo. Naizvozvo, vanhu vane chirwere cheitsvo vanokurudzirwa kuti varege kushandisa beta alanine.
- Pakupedzisira, mhedzisiro ye beta alanine yekuwedzera pane hutano hwemoyo zvakare inopokana. Zvimwe zvidzidzo zvakaratidza kuti madosi makuru e beta alanine anogona kukanganisa hutano hwemoyo. Naizvozvo, zvakakosha kuti vanhu vane chirwere chemoyo vadzivise kushandisa beta alanine kana kubvunza chiremba wavo.
Semagumo;
Zvakanakira beta alanine, inova yakakosha amino acid kunyanya kune vatambi uye vanovaka muviri, inozviratidza nekuderedza kuneta kwetsandanyama panguva yekudzidzira kwakasimba uye kuwedzera kuita. Kunyange zvazvo ichibatsira kuwedzera mhasuru, inewo mukana wekuderedza kushushikana. Pamusoro pezvo, nekuwedzera carnosine mazinga, inowedzera mhasuru 'kupokana ne acidity uye nekudaro inowedzera kurovedza muviri.
Beta alanine yekuwedzera inonatsiridza mashandiro ekuziva uye kutsungirira, uku ichipawo mamwe mabhenefiti senge kunonoka kuchembera uye kupa antioxidant mhedzisiro. Nekudaro, zvakakosha kubvunza nyanzvi usati washandisa chero chekuwedzera uye kuita zvinoenderana nehutano hwako pachako.
Kwakabva:
Zvinyorwa Zvaunofanirwa Kuverenga
