Umxholo wenqaku
IGlutamineYi-amino acid ebalulekileyo enemisebenzi emininzi emzimbeni. Yiprotheyini yokwakha eyinxalenye ebalulekileyo yamajoni omzimba.
Kwakhona kunendima ekhethekileyo kwimpilo yamathumbu. Imizimba yethu ivelisa le amino acid ngokwemvelo kwaye ifumaneka kukutya okuninzi.
Ewe, kwifomu yokongeza kwimpilo yonke ukusetyenziswa kwe-glutamineuyayifuna?
kwinqaku "Yintoni i-glutamine eyilungeleyo", "i-glutamine iyingozi", "kukuphi ukutya okuqulethe i-glutamine", "ingaba i-glutamine iyancipha", "xa kusela i-glutamine" Siza kufuna iimpendulo kwimibuzo yakho.
Yintoni iGlutamine?
IGlutamine i-amino acid. Ii-amino acids ziimolekyuli ezidlala iindima ezininzi emzimbeni. Injongo yayo ephambili kukusebenza njengeebhloko zokwakha iiproteni.
Iprotheyini ibaluleke kakhulu kumalungu. Kwakhona benza neminye imisebenzi, njengokuthutha izinto ezisegazini kunye nokulwa neentsholongwane eziyingozi kunye neebhaktheriya.
Njengamanye amaninzi amino acid iglutamine, ekhoyo kwiifom ezimbini ezahlukeneyo: i-L-glutamine kunye ne-D-glutamine.
Ziphantse zafana kodwa zinelungiselelo lemolekyuli elahluke kancinane. Ifom efunyenwe kukutya kunye nezongezelelo yi-L-glutamine.
I-L-glutamine isetyenziselwa ukwenza iiprotheni kunye nokwenza eminye imisebenzi, ngelixa i-D-glutamine ibonakala iyinto engabalulekanga kwizinto eziphilayo.
I-L-glutamine inokuveliswa ngokwemvelo emzimbeni wethu. Enyanisweni, yeyona amino acid ininzi egazini kunye nolunye ulwelo lomzimba.
Nangona kunjalo, umzimba wethu iglutamine Kukho amaxesha apho iimfuno zabo zingaphezu kwamandla abo okuvelisa. Ke ngoko, yi-amino acid eyimfuneko ngokwemeko, okuthetha ukuba kufuneka ifunyenwe ekutyeni phantsi kweemeko ezithile, ezinjengokwenzakala okanye isifo.
Ikwayinto ebalulekileyo ye-immune system kunye nempilo yamathumbu.
Ziziphi iiNzuzo zeGlutamine?
Kubalulekile kwi-immune system
IGlutamineOmnye weyona misebenzi ibalulekileyo yindima yayo kumajoni omzimba.
Ngumthombo obalulekileyo wepetroli kwiiseli zomzimba, kubandakanya iiseli ezimhlophe zegazi kunye nezinye iiseli zamathumbu.
Nangona kunjalo, inqanaba legazi layo linokwehla ngenxa yokwenzakala okukhulu, ukutsha okanye utyando.
ukuba imfuneko ye-glutamineinkulu kunamandla okuvelisa, umzimba ungaphula iiprotheyini ezigcina izihlunu ukukhulula ngaphezulu kwale amino acid.
Ukongeza, umsebenzi we-immune system unokuthotywa xa ungonelanga.
Ngenxa yezi zizathu, ukutya okuneprotheyini ephezulu iglutamineukutya okanye isongezelelo se-glutamineNgokuqhelekileyo zichazwe emva kokulimala okukhulu okufana nokutshisa.
Izifundo nazo izongezo ze-glutamineWachaza ukuba isigulane sinempilo, sinokunciphisa usulelo kwaye sinciphise ubude bokuhlala esibhedlele emva kwenkqubo yotyando.
Ngaphezu koko, kuye kwabikwa ukwandisa ukusinda kunye nokunciphisa iindleko zonyango kwizigulane ezigula kakhulu.
Olunye uphononongo lukwabonise ukuba lunokuphucula ukusebenza komzimba kwizilwanyana ezosulelwe ziibhaktheriya okanye iintsholongwane.
Idlala indima ebalulekileyo kwimpilo yamathumbu
IGlutamineIzibonelelo zokhuselo lomzimba zihambelana nendima yayo kwimpilo yamathumbu. Emzimbeni womntu, amathumbu athathwa njengeyona nxalenye inkulu ye-immune system.
Ukongeza kwiiseli ezininzi zamathumbu anemisebenzi yokuzivikela, kukho iitriliyoni zeebhaktheriya ezihlala emathunjini kwaye zichaphazela impilo yomzimba.
IGlutamineIngumthombo obalulekileyo wamandla kwiiseli zamathumbu kunye neeseli zomzimba.
Kwakhona kunceda ukugcina umqobo phakathi komgca wamathumbu kunye nomzimba wonke, ngaloo ndlela amathumbu avuzayo ukhuseleko lunikiwe.
Oku kuthintela iibhaktheriya eziyingozi okanye i-toxins ukuba ingathwali ukusuka emathunjini ukuya kuwo wonke umzimba.
Kwakhona kubalulekile ekukhuleni okuqhelekileyo kunye nokugcinwa kweeseli emathunjini.
Kwi-immune system, ngenxa yendima enkulu yamathumbu, iglutamineIluncedo kwimpilo yonke yomzimba ngokuxhasa iiseli zamathumbu.
Impembelelo ekwakheni izihlunu kunye nokusebenza komthambo
Ngenxa yendima yayo njengeprotheyini yokwakha, abanye abaphandi iglutamineUkuvavanywa ukuba ngaba ukuthatha isongezelelo kuphucula ukuzuza kwemisipha okanye ukusebenza komthambo.
Kwisifundo esinye, abantu abangama-31 benza ngexesha leeveki ezintandathu zoqeqesho lobunzima. iglutamine okanye wafumana i-placebo. Ekupheleni kophononongo, amaqela omabini aye aphucula ubunzima bemisipha kunye namandla. Noko ke, kwakungekho mahluko phakathi kwala maqela mabini.
Uphononongo olongezelelweyo luye lwabonisa ukuba alunampembelelo kwi-muscle mass okanye ukusebenza.
Nangona kunjalo, uphando oluthile izongezo ze-glutamineKuye kwaxelwa ukuba inokunciphisa intlungu ye-muscle kwaye inikeze ukubuyiswa emva kokuzivocavoca okukhulu.
Ngokomzekelo, isifundo iglutamine okanye iglutamine yafumanisa ukuba i-plus carbohydrates yanceda ukunciphisa isalathisi segazi sokukhathala ngexesha leeyure ezimbini.
Ekugqibeleni, akukho bungqina bokuba ezi zongezelelo zibonelela ngeenzuzo zokuzuza kwemisipha okanye amandla. Kukho inkxaso encinci yezinye iziphumo, kodwa uphando oluninzi luyafuneka.
Iimbaleki ezininzi zifumana ixabiso eliphezulu leprotheyini ekutyeni kwazo okuqhelekileyo, okuthetha ukuba iimali ezinkulu ngaphandle kwezongezelelo. iglutamine inikeza.
Kokuphi ukutya efumaneka kwiGlutamine?
IGlutamine ifumaneka ngokwendalo kwiintlobo ngeentlobo zokutya. Ukutya okuqhelekileyo kuqikelelwa ukuba kuqulethe i-3-6 grams ngosuku, kodwa oku kunokwahluka ngokutya.
Esona sixa sikhulu sale amino acid sifumaneka kwiimveliso zezilwanyana ngenxa yeprotheyini ephezulu. Noko ke, kukwakho nokutya okusekelwe kwizityalo okungumthombo weprotini.
UDeniz ürünleri
Ukutya kwaselwandle okunje ngeentlanzi, iimbaza, ishrimps, nonkala igqibelele iglutamine zizibonelelo. Iintlanzi zaselwandle, ngaphezu kweentlanzi zamanzi acwengileyo iglutamine Ine.
inyama etyiswe ingca
Inyama ngumthombo obalaseleyo weprotheyini. Inkukhu, imvana kunye nenyama yenkomo zilungile iglutamine zizibonelelo.
Ikhaphetshu ebomvu
Ikhaphetshu ebomvu, iglutamine Ngumifuno otyebileyo. Inceda ukwakha amajoni omzimba kwaye inenzuzo kwimpilo yonke.
ubisi
Ubisi oluvela kwizilwanyana ezondla ingca iglutamine zizityebi kwi-antioxidants kunye iglutathione Inceda ukuvuselela imveliso.
iqanda
iqanda nayo entle iglutamine ngumthombo . 100 grams amaqanda 0.6 grams iglutamine Ine.
iyogathi
uxolile Ineenzuzo ezininzi zempilo, ezinjengokwandisa inani lebhaktheriya yamathumbu kunye nokuphucula ukugaya. Esona sondlo silungileyo imithombo ye-glutamineisuka.
Amantongomane
Amantongomaneyimithombo etyebileyo yamafutha kunye neeprotheni ezisempilweni. eyi-amino acid iglutamineIninzi kwiindidi zamantongomane.
iimbotyi
Iimbotyi zesoya ve Imbotyi yezintso igqibelele iglutamine zizibonelelo. Imifuno okanye i-vegan (isilwanyana) iglutamine Abo bangatyiyo banokutya iimbotyi.
Iparsley
IparsleyUkongeza ekubeni ngumthombo olungileyo weevithamini, iiminerali kunye nefiber yokutya, iglutamine Ikwatyebile ngokwemiqathango
imifuno enamagqabi amnyama
Amagqabi aluhlaza afana nesipinatshi, i-collard greens, i-kale, kunye ne-lettuce zilungile. iglutamine zizibonelelo.
Icimile
njengesibindi inyama yamalungu entle iglutamine ngumthombo. Ukuchithwa kwemisipha kunye nokulahlekelwa ngumzimba ngenxa yokugula kunye nokulimala iglutamine inokunceda ukukhawulezisa inkqubo efuna ukuhlaziya inqanaba labo.
umhluzi wamathambo
umhluzi wamathambo super usempilweni kwaye iglutamine Bubutyebi obuninzi.
I-asparagus
Zombini ezimhlophe kunye nohlaza i-asparagus, kulungile iglutamine imithombo kwaye ingasetyenziselwa ukukhusela ukulahleka kwemisipha okanye ukukhawuleza ixesha lokubuyisela.
Iimbotyi
Iimbotyi ezifana neertyisi, iiertyisi, iilentile kunye neembotyi zilungile. iglutamine zizibonelelo.
Ngubani ofanele atye ukutya okuneGlutamine?
Kufuneka utye oku kutya yonke imihla ukuba:
– Kwimeko yokutsha kakhulu
- Xa usenza imithambo ephezulu
- Abo bathwaxwa yingqele kunye nomkhuhlane
- Abo banesifo se-celiac, i-IBS, isifo sikaCrohn okanye isifo se-ulcerative colitis
– Abo balahlekelwa ubunzima bemisipha ngenxa yenkqubo yokulahlekelwa ubunzima
– Abo baphulukene nezihlunu ngenxa yomhlaza okanye uGawulayo
Ukusetyenziswa kweGlutamine kunye neziphumo ezibi
IGlutamineEkubeni i-amino acid eveliswa ngokwemvelo emzimbeni kwaye ifunyenwe kukutya okuninzi, akukho nkxalabo yokuba iyingozi kwiimali eziqhelekileyo.
3-6 grams ngosuku lokutya okuqhelekileyo iglutamine Nangona kunjalo, esi sixa sinokwahluka ngokuxhomekeke kuhlobo kunye nesixa sokutya okusetyenzisiweyo.
izongezo ze-glutamine Kuphononongo olwenziweyo, wasebenzisa iidosi ezahlukeneyo, ukusuka malunga ne-5 grams ngosuku kwiiveki ezintandathu ukuya kwiidosi eziphezulu malunga ne-45 grams.
Nangona kungekho miphumo emibi echazwe kule dose ephezulu, iimpawu zokhuseleko lwegazi azizange zifundwe ngokuthe ngqo.
Olunye uphononongo luchaze iinkxalabo ezincinci zokhuseleko malunga nokuxhaswa kwexesha elifutshane ukuya kuthi ga kwi-14 grams ngosuku.
Ngokubanzi, ukusetyenziswa kwexesha elifutshane lezongezelelo kukholelwa ukuba kukhuselekile. Noko ke, ezinye izazinzulu ziye zavakalisa inkxalabo ngokuqhubeka zisetyenziswa.
ekutyeni okuqhelekileyo iglutamine ukuxhaswa kunokubangela utshintsho oluhlukeneyo kwindlela umzimba owufunxa ngayo kunye nokusebenza kwe-amino acids. Nangona kunjalo, imiphumo yexesha elide yolu tshintsho ayaziwa.
Ngoko ke, ulwazi oluninzi luyafuneka kwinkxaso yexesha elide, ngakumbi xa isetyenziswe kwiidosi eziphezulu.
Xa uthelekisa ukutya okusekwe kwisityalo, okuneprotheyini ephantsi kwisilwanyana, ukutya okuneprotheyini eninzi, izongezo ze-glutamineayinakuba neziphumo ezifanayo.
low iglutamine Ukuba ukwisidlo esisekelwe kwisityalo esinezithako, ungasebenzisa izongezo.
Ngaba i-L-Glutamine ikwenza ube buthathaka?
Nangona uphando ngalo mbandela lulinganiselwe, ezinye izifundo iglutamineKuye kwaboniswa ukuba kunokunceda ukunciphisa umzimba.
Ngokomzekelo, uphando lweveki ye-2 kubantu be-66 abanesifo sikashukela sohlobo lwe-6 bafumanisa ukuba ukuthatha i-30 grams ye-glutamine powder imihla ngemihla kuphuculwe imingcipheko emininzi yesifo senhliziyo kunye nokunciphisa zombini isisu kunye namafutha omzimba.
Ngokufanayo, isixa esifanayo iglutamine Kuphononongo lweeveki ezi-2 kusetyenziswa ukusetyenziswa kwe-swabs, ukuncitshiswa kwesinqe esinqeni kwabonwa kubantu abangama-39 abatyebileyo okanye abatyebileyo.
Kwesinye isifundo esincinci, abafazi be-4 abathatha izongezelelo ze-glutamine kwiiveki ze-6 bafumana ukuncipha okubonakalayo kubunzima bomzimba kunye namafutha esisu ngaphandle kolunye utshintsho.
Uphononongo lwabantu abadala be-24 lufumene i-6 grams iglutamine wabonisa ukwanda kobukhulu bokutya, obunokuthi buthintele ukwehla kobunzima.
Kwakhona, ngokuzilolonga isongezelelo se-glutamine Olunye uphononongo olujonge iziphumo zokuluthatha alukhange lubone nzuzo ekubunjweni komzimba okanye ukusebenza kwemisipha.
Ezi zifundo izongezo ze-glutamineivavanye iziphumo zexesha elifutshane ze
Iba buthathaka njani iglutamine?
Izifundo, L-glutamineIbonisa ukuba ixhasa ukulahleka kwesisindo ngeendlela ezahlukeneyo.
Okokuqala, uphando oluthile I-L-glutamine izongezoOlu phononongo lubonisa ukuba izondlo zitshintsha ukubunjwa kwe-gut microbiome, uluntu lwebhaktheriya enenzuzo kwindlela yokugaya.
Amathumbu microbiota Idlala indima ephambili kwiinkalo ezininzi zempilo, kuquka ukulawula ubunzima.
Ngaphezu koko, iglutamineIkhusela ukuvuvukala, okudibaniswe neemeko ezininzi ezingapheliyo, kuquka ukukhuluphala.
Ezinye izifundo zabantu kunye nezilwanyana, iglutamineKuye kwaboniswa ukwandisa uvakalelo lwe-insulin kunye nokuphucula amandla omzimba okusebenzisa i-insulin ngokufanelekileyo.
Kuba ubuthathaka be-insulin bunokubangela ubunzima, iglutamineUkuphuculwa kwesi simo kubonisa ukuba kunokuncedisa ukulahlekelwa kwesisindo.
Ngenxa yoko;
IGlutamineyi-amino acid ekhoyo ngeendlela ezimbini: i-L-glutamine kunye ne-D-glutamine.
I-L-glutamine luhlobo olubalulekileyo oluveliswa ngokwemvelo emzimbeni kwaye lufumaneka kukutya okuninzi. Ukutya okuqhelekileyo kuqikelelwa ukuba kuqulethe i-3-6 grams ngosuku.
Inika amafutha kukhuseleko kunye neeseli zamathumbu kwaye inceda ukugcina unxibelelwano emathunjini omelele.
Kuyinzuzo kwimpilo yomzimba kunye nokuchacha xa umzimba ungakwazi ukuvelisa izixa ezifanelekileyo, njengendawo yokwenzakala okanye ukugula kakhulu.
IGlutamine ikwasetyenziswa njengesongezelelo sezemidlalo kodwa uninzi lophando aluxhasi ukusebenza kwayo. Inkxaso eyongezelelweyo ibonakala ikhuselekile kwixesha elifutshane, kodwa uphando olungakumbi luyafuneka kwimiphumo yayo yexesha elide.
Amanqaku ekufanele uwafunde
