Zviri muChinyorwa
GlutamineIyo yakakosha amino acid ine mabasa mazhinji mumuviri. Iprotein yekuvaka block iyo iri chikamu chakakosha che immune system.
Iinewo basa rinokosha muhutano hwematumbo. Miviri yedu inogadzira iyi amino acid zvakasununguka uye inowanikwa muzvikafu zvakawanda.
Zvakanaka, mune fomu yekuwedzera kune hutano hwese kushandisa glutamineunoida here?
muchinyorwa "chii chinonzi glutamine chakanakira", "glutamine inokuvadza", "zvikafu zvine glutamine", "inopedza simba here", "painonwa glutamine" Tichatsvaga mhinduro kumibvunzo yako.
Chii chinonzi Glutamine?
Glutamine ine amino acid. Amino acids mamorekuru anoita mabasa mazhinji mumuviri. Chinangwa chayo chikuru ndechekushanda sezvivharo zvekuvaka mapuroteni.
Puroteni inonyanya kukosha kune nhengo. Vanoitawo mamwe mabasa, akadai sekutakura zvinhu zviri muropa uye kurwisa mavhairasi anokuvadza nemabhakitiriya.
Kufanana nemamwe akawanda amino acids glutamine, inowanikwa mumhando mbiri dzakasiyana: L-glutamine uye D-glutamine.
Dzakada kufanana asi dzine hurongwa hwakati siyanei nemamorekuru. Chimiro chinowanikwa muzvikafu uye chekuwedzera ndeye L-glutamine.
L-glutamine inoshandiswa kugadzira mapuroteni uye kuita mamwe mabasa, nepo D-glutamine ichiita seisina kukosha mune zvipenyu.
L-glutamine inogonawo kugadzirwa yakasikwa mumuviri wedu. Muchokwadi, ndiyo yakanyanya kuwanda amino acid muropa uye mamwe emvura emuviri.
Zvisinei, muviri wedu glutamine Pane nguva apo zvavanoda zvakakura kudarika kugona kwavo kuzvigadzira. Naizvozvo, iine mamiriro akakosha amino acid, zvichireva kuti inofanirwa kuwanikwa kubva mukudya pasi pemamwe mamiriro, sekukuvara kana chirwere.
Iyo zvakare yakakosha mamorekuru kune immune system uye hutano hwematumbo.
Ndezvipi Zvakanakira Glutamine?
Zvakakosha kune immune system
GlutamineRimwe remabasa ayo anonyanya kukosha ibasa rayo mukudzivirira muviri.
Iyo yakakosha sosi yehuni yemasero ekudzivirira, kusanganisira masero machena eropa uye mamwe masero emukati.
Zvisinei, ropa rayo rinogona kuderera nekuda kwekukuvara kukuru, kutsva kana kuvhiyiwa.
kana zvinoda glutamineyakakura kudarika kugona kwayo kugadzira, muviri unogona kuputsa zvitoro zveprotein zvakaita semhasuru kuburitsa yakawanda yeamino acid iyi.
Pamusoro pezvo, basa re immune system inogona kukanganisika kana iri muhuwandu husina kukwana.
Nokuda kwezvikonzero izvi, high-protein kudya glutaminekudya kana glutamine kuwedzeraVanowanzorongedzerwa mushure mekukuvadzwa kukuru kwakadai sekupisa.
Zvidzidzo zvakare glutamine zvinowedzeraAkataura kuti murwere ane hutano, anogona kuderedza hutachiona uye kupfupisa nguva yekugara muchipatara mushure mekuvhiyiwa.
Uyezve, zvakataurwa kuti zvinowedzera kupona uye kuderedza mari yekurapa muvarwere vanorwara zvakanyanya.
Zvimwe zvidzidzo zvakaratidzawo kuti zvinogona kuvandudza kushanda kwezvirwere mumhuka dzine utachiona kana mavhairasi.
Inoita basa rakakosha muhutano hwematumbo
GlutamineIwo immune system mabhenefiti ane chekuita nebasa rayo muhutano hwematumbo. Mumuviri wemunhu, matumbu anoonekwa sechikamu chikuru chesimba rekudzivirira.
Kuwedzera kune akawanda emudumbu maseru ane immune immune, kune matriyoni emabhakitiriya anogara mumatumbo uye anokanganisa hutano hwekudzivirira.
GlutamineIcho chinhu chakakosha chesimba kune intestinal masero uye immune masero.
Inobatsirawo kuchengetedza chipingamupinyi pakati pemucheka wematumbo uye nemuviri wese, nekudaro permeable intestine dziviriro inopiwa.
Izvi zvinodzivirira mabhakitiriya anokuvadza kana chepfu kubva kutakurwa kubva muura kuenda kumuviri wese.
Izvo zvakakoshawo pakukura kwakajairwa nekuchengetedza masero ari mudumbu.
Mune immune system, nekuda kwebasa rakakura remukati, glutamineInobatsira kune hutano hwese hwekudzivirira muviri nekutsigira intestinal masero.
Mhedzisiro pakuvaka tsandanyama uye kuita maekisesaizi
Nekuda kwebasa rayo sechivakwa cheprotein, vamwe vaongorori glutamineYakaedzwa kana kutora iyo yekuwedzera inovandudza mhasuru kuwana kana kuita maekisesaizi.
Mune imwe ongororo, vanhu makumi matatu nemumwe vakaita mukati memavhiki matanhatu ekudzidziswa uremu. glutamine kana kugamuchira placebo. Pakupera kwechidzidzo, mapoka ese ari maviri akange avandudza tsandanyama uye simba. Zvisinei, pakanga pasina musiyano pakati pemapoka maviri aya.
Ongororo dzekuwedzera dzakaratidzawo kuti haina mhedzisiro pamhasuru kana kuita.
Zvisinei, dzimwe tsvakurudzo glutamine zvinowedzeraZvinonzi zvinogona kuderedza marwadzo emhasuru uye kupa kupora mushure mekuita kurovedza muviri kwakanyanya.
Somuenzaniso, chidzidzo glutamine kana glutamine akawana kuti pamwe nemacarbohydrates akabatsira kuderedza chiratidzo cheropa chekuneta panguva yekumhanya kwemaawa maviri.
Pakupedzisira, hapana humbowo hwekuti izvi zvinowedzera zvinopa mabhenefiti ekuwana tsandanyama kana simba. Pane tsigiro shoma kune mamwe mhedzisiro, asi tsvakurudzo yakawanda inodiwa.
Vatambi vakawanda vanowana mapuroteni akawanda kubva pakudya kwavo nguva dzose, izvo zvinoreva mari yakawanda pasina kuwedzera. glutamine inopa.
Mune Zvikafu Zvipi Zvinowanikwa Glutamine?
Glutamine zvinongowanikwa muzvokudya zvakasiyana-siyana. Chikafu chekudya chinofungidzirwa kuve chine 3-6 gramu pazuva, asi izvi zvinogona kusiyana nekudya.
Huwandu hukuru hweiyi amino acid inowanikwa muzvigadzirwa zvemhuka nekuda kwehuwandu hweprotein. Zvisinei, kunewo zvokudya zvinogadzirwa nezvirimwa zvinopa mapuroteni.
zvigadzirwa zvegungwa
Zvokudya zvegungwa zvakadai sehove, mussels, shrimp, uye crab zvakakwana glutamine zviwanikwa. Hove dzemugungwa, kupfuura hove dzemvura yakachena glutamine Rine.
nyama yakadyiswa nouswa
Nyama ndiyo sosi yakanakisa yemapuroteni. Huku, gwayana uye nyama yemombe zvakanaka glutamine zviwanikwa.
Red cabbage
Red cabbage, glutamine Muriwo wakapfuma. Inobatsira kuvaka hutachiona uye inobatsira kune hutano hwese.
mukaka
Mukaka kubva kumhuka dzakadyiswa uswa glutamine akapfuma mune antioxidants uye glutathione Inobatsira kukurudzira kugadzirwa.
zai
zai zvakare zvakanaka glutamine ndiko kunobva . 100 magiramu mazai 0.6 magiramu glutamine Rine.
Yogati
wakakanya Iine zvakawanda zvakanaka zvehutano, zvakadai sekuwedzera gut bacteria kuverenga nekuvandudza kugaya. The best nutritional zvinyorwa zve glutamineanobva.
Nuts
Nutsane hupfumi hwemafuta ane hutano uye mapuroteni. iyo inonzi amino acid glutamineIyo yakawanda mumhando dzakasiyana-siyana dzenzungu.
bhinzi
Soybeans ve bhinzi yeitsvo zvakakwana glutamine zviwanikwa. Vegetarian kana vegan (mhuka) glutamine Avo vasingadye vanogona kudya bhinzi.
Parsley
ParsleyPamusoro pekuve sosi yakanaka yemavhitamini, mamineral uye fiber yekudya, glutamine Yakapfumawo maererano ne
muriwo wemashizha akasvibira
Miti ine mashizha akasviba sespinachi, collard greens, kale, uye lettuce zvakanaka. glutamine zviwanikwa.
Offal
sechiropa nhengo dzenyama chakanaka glutamine ndiko kunobva. Tsandanyama kupera uye kurasikirwa kwemuviri nekuda kwehurwere nekukuvara glutamine inogona kubatsira kukurumidza kuita iyo inoda kuvandudza nhanho yavo.
muto webhonzo
muto webhonzo super hutano uye glutamine Ipfuma yakawanda.
Asparagus
Zvose zvichena uye zvakasvibirira asparagasi, kugona glutamine zvinyorwa uye zvinogona kushandiswa kudzivirira kurasikirwa kwemhasuru kana kukurumidza kupora nguva.
muriwo
Nyemba dzakadai sebhizi, pizi, nyemba nebhinzi zvakanaka. glutamine zviwanikwa.
Ndiani Anofanira Kudya Zvokudya Zvine Glutamine?
Iwe unofanirwa kudya izvi zvekudya zuva nezuva kana:
– Kana ukatsva zvakanyanya
- Paunenge uchiita maekisesaizi epamusoro-soro
- Avo vanorwara nedzihwa kazhinji nefuruu
- Avo vane chirwere chechiliac, IBS, chirwere cheCrohn kana ulcerative colitis
- Avo vakarasikirwa nemhasuru nekuda kwehuremu chirongwa
- Avo vakarasikirwa nemhasuru nekuda kwegomarara kana AIDS
Glutamine Kushandisa uye Madivi Migumisiro
GlutamineSezvo iri amino acid inogadzirwa mumuviri uye inowanikwa mune zvakawanda zvekudya, hapana kunetseka kuti inokuvadza muhuwandu hwakajairika.
3-6 magiramu pazuva rekudya kwakajairika glutamine Zvisinei, mari iyi inogona kusiyana zvichienderana nerudzi uye huwandu hwechikafu chinodyiwa.
glutamine zvinowedzera Muzvidzidzo zvakaitwa pa.
Kunyange zvazvo pasina migumisiro yakaipa yakataurwa pane iyi yepamusoro, zviratidzo zvekuchengetedzwa kweropa hazvina kunyatsodzidziswa.
Zvimwe zvidzidzo zvakashuma zvishoma nezvekuchengetedza zvine chekuita nezvenguva pfupi yekuwedzera kusvika kumagiramu gumi nemana pazuva.
Kazhinji, kushandiswa kwenguva pfupi kwezvekuwedzera kunofungidzirwa kuve kwakachengeteka. Zvisinei, mamwe masayendisiti akaratidza kunetseka pamusoro pokuramba achishandiswa.
kune kudya kwakajairika glutamine kuwedzera kunogona kukonzera shanduko dzakasiyana-siyana munzira iyo muviri unotora uye kugadzirisa amino acids. Zvisinei, migumisiro yenguva refu yekuchinja uku haizivikanwi.
Nokudaro, ruzivo rwakawanda runodiwa pakutsigirwa kwenguva refu, kunyanya kana inoshandiswa pahuwandu hwehuwandu.
Kana uchienzanisa chikafu-chinodyarwa, chakaderera-protein chikafu kune mhuka, yakanyanya-protein kudya, glutamine zvinowedzerazvingasava nemigumisiro yakafanana.
yakaderera glutamine Kana iwe uri pakudya-kwekudyara kwekudya nemidziyo, unogona kushandisa zvinowedzera.
Ko L-Glutamine Inoita Kuti Ushaye Simba?
Kunyangwe kutsvagisa nezvenyaya iyi kushoma, zvimwe zvidzidzo glutamineYakaratidzwa kuti inogona kubatsira nekurema.
Semuenzaniso, 2-vhiki yekudzidza mu66 vanhu vane chirwere cheshuga chechipiri vakawana kuti kutora 6 gramu ye glutamine powder zuva rega rega kwakagadzirisa njodzi dzakawanda dzechirwere chemoyo uye kuderedza zvose dumbu nemafuta emuviri.
Saizvozvowo, mari yakafanana glutamine Muchidzidzo chemavhiki maviri uchishandisa kushandiswa kweswabs, kuderedzwa kwechiuno chechiuno chakaonekwa mu2 vanhu vakanga vakafuta kana kuti vakafuta.
Mune chimwe chidzidzo chidiki, vakadzi ve4 vakatora glutamine supplements kwemavhiki e6 vakawana kuderedzwa kukuru kwehuremu hwemuviri uye mudumbu mafuta pasina imwe shanduko.
Chidzidzo chevanhu vakuru makumi maviri nevana chakawana magiramu matanhatu glutamine yakaratidza kuwedzera kwekudya kwekudya, izvo zvingadzivisa kuora muviri.
Uyewo, nekurovedza muviri glutamine kuwedzera Imwe ongororo yakatarisa mhedzisiro yekuitora yakaona hapana mabhenefiti ekuumbwa kwemuviri kana kuita kwemhasuru.
Zvidzidzo izvi glutamine zvinowedzeraakaongorora mhedzisiro yenguva pfupi ye
Glutamine inopera sei simba?
Zvidzidzo, L-glutamineInoratidza kuti inotsigira uremu nemaitiro akasiyana-siyana.
Kutanga, kumwe kutsvakurudza L-glutamine zvinowedzeraIchi chidzidzo chinoratidza kuti kudya kunoshandura kuumbwa kwegut microbiome, nharaunda yebhakitiriya inobatsira mugumbo rekudya.
Gut microbiota Inotamba chikamu chepakati mune zvakawanda zvehutano, kusanganisira kurema.
Uyezve, glutamineInodzivirira kubva kuzvimba, izvo zvinosanganiswa nemamiriro mazhinji asingaperi, kusanganisira kufutisa.
Zvimwe zvidzidzo zvevanhu nemhuka, glutamineYakaratidzwa kuwedzera insulin senitivity uye kuvandudza kugona kwemuviri kushandisa insulin nemazvo.
Sezvo kukanganisa insulin senitivity kunogona kukonzera uremu, glutamineKuvandudzwa kwechiitiko ichi chiratidzo chekuti chinogona kubatsira nekurema.
Semagumo;
Glutamineis an amino acid inowanikwa mumhando mbiri: L-glutamine uye D-glutamine.
L-glutamine fomu yakakosha inogadzirwa mumuviri uye inowanikwa mune zvakawanda zvekudya. Chikafu chekudya chinofungidzirwa kuve chine 3-6 gramu pazuva.
Inopa mafuta ekudzivirira uye maseru emukati uye inobatsira kuchengetedza kubatana mumatumbo kwakasimba.
Inobatsira kune hutano hwehutano uye kupora kana muviri usingakwanise kuburitsa huwandu hwakakwana, senge panguva yekukuvara kana kurwara kwakanyanya.
Glutamine inoshandiswawo sekuwedzera kwemitambo asi tsvakurudzo zhinji haitsigire kushanda kwayo. Kutsigira kwekuwedzera kunoratidzika kunge kwakachengeteka munguva pfupi, asi kutsvagisa kwakawanda kunodiwa pamhedzisiro yayo yenguva refu.
Zvinyorwa Zvaunofanirwa Kuverenga
