Okuqukethwe kwe-athikili
I-GlutamineKuyi-amino acid ebalulekile enemisebenzi eminingi emzimbeni. Kuyiprotheyini yokwakha eyingxenye ebalulekile yamasosha omzimba.
Iphinde ibe nendima ekhethekile empilweni yamathumbu. Imizimba yethu ikhiqiza le amino acid ngokwemvelo futhi itholakala ekudleni okuningi.
Hhayi-ke, kufomu lokwengeza lempilo iyonke ukusetshenziswa kwe-glutamineuyayidinga?
esihlokweni "iyini i-glutamine eyilungele", "i-glutamine iyingozi", "ikuphi ukudla okuqukethe i-glutamine", "ingabe i-glutamine yenza buthaka", "uma uphuza i-glutamine" Sizofuna izimpendulo zemibuzo yakho.
Iyini i-Glutamine?
I-Glutamine i-amino acid. Ama-amino acid ama-molecule adlala izindima eziningi emzimbeni. Inhloso yawo eyinhloko ukusebenza njengezingqimba zokwakha amaprotheni.
Amaprotheni abaluleke kakhulu ezithweni. Benza neminye imisebenzi, njengokuthutha izinto ezisegazini nokulwa namagciwane ayingozi namagciwane.
Njengamanye ama-amino acid amaningi i-glutamine, etholakala ngezindlela ezimbili ezihlukene: L-glutamine ne-D-glutamine.
Acishe afane kodwa anohlelo lwamangqamuzana oluhluke kancane. Ifomu elitholakala ekudleni nasezithasiselweni yi-L-glutamine.
I-L-glutamine isetshenziselwa ukwenza amaprotheni futhi yenze eminye imisebenzi, kuyilapho i-D-glutamine ibonakala ingabalulekile ezintweni eziphilayo.
I-L-glutamine nayo ingakhiqizwa ngokwemvelo emzimbeni wethu. Eqinisweni, iyi-amino acid eningi kakhulu egazini nolunye uketshezi lomzimba.
Nokho, umzimba wethu i-glutamine Kunezikhathi lapho izidingo zabo zingaphezu kwamandla abo okuwukhiqiza. Ngakho-ke, iyi-amino acid ebalulekile ngokwemibandela, okusho ukuthi kufanele itholakale ekudleni ngaphansi kwezimo ezithile, njengokulimala noma izifo.
Kuphinde kube yi-molecule ebalulekile yamasosha omzimba kanye nempilo yamathumbu.
Yiziphi Izinzuzo zeGlutamine?
Okubalulekile amasosha omzimba
I-GlutamineOmunye wemisebenzi yawo ebaluleke kakhulu indima yawo emasosheni omzimba.
Iwumthombo obalulekile wamafutha kumaseli omzimba, okuhlanganisa namaseli amhlophe egazi namanye amaseli amathumbu.
Nokho, izinga layo legazi lingase lehle ngenxa yokulimala okukhulu, ukusha noma ukuhlinzwa.
uma isidingo se-glutaminemkhulu kunamandla awo okukhiqiza, umzimba ungabhidliza izitolo zamaprotheni ezifana nemisipha ukuze ukhulule kakhulu le amino acid.
Ukwengeza, umsebenzi wamasosha omzimba ungaba sengozini uma inani elinganele.
Ngenxa yalezi zizathu, ukudla okunamaprotheni amaningi i-glutamineukudla noma i-glutamine supplementNgokuvamile zinqunywa ngemva kokulimala okukhulu njengokusha.
Izifundo nazo izithako ze-glutamineUbike ukuthi isiguli siphile saka, singanciphisa izifo futhi sinciphise isikhathi sokuhlala esibhedlela ngemva kokuhlinzwa.
Ngaphezu kwalokho, kuye kwabikwa ukuthi kwandisa ukusinda nokunciphisa izindleko zezokwelapha ezigulini ezigula kakhulu.
Okunye ukuhlola kuye kwabonisa ukuthi kungathuthukisa ukusebenza komzimba ezilwaneni ezingenwe amagciwane noma amagciwane.
Idlala indima ebalulekile empilweni yamathumbu
I-GlutamineIzinzuzo zamasosha omzimba zihlobene nendima yawo empilweni yamathumbu. Emzimbeni womuntu, amathumbu athathwa njengengxenye enkulu yamasosha omzimba.
Ngaphezu kwamangqamuzana amaningi amathumbu anemisebenzi yokuzivikela komzimba, kunezigidigidi zamabhaktheriya ahlala emathunjini futhi athinta impilo yokuzivikela komzimba.
I-GlutamineIwumthombo obalulekile wamandla emangqamuzaneni amathumbu namaseli omzimba.
Kuyasiza futhi ukugcina umgoqo phakathi kolwelwesi lwamathumbu nawo wonke umzimba, ngaleyo ndlela amathumbu avuzayo isivikelo siyanikezwa.
Lokhu kuvimbela amagciwane ayingozi noma ubuthi ukuthi bususwe emathunjini buyiswe kuwo wonke umzimba.
Kubalulekile futhi ekukhuleni okuvamile nokugcinwa kwamangqamuzana emathunjini.
Emasosheni omzimba, ngenxa yendima enkulu yamathumbu, i-glutamineKuzuzisa impilo yonke yomzimba ngokusekela amaseli amathumbu.
Umthelela ekwakhiweni kwemisipha nokusebenza kokuzivocavoca
Ngenxa yendima yawo njengesakhiwo samaprotheni, abanye abacwaningi i-glutamineKuhlolwe ukuthi ukuthatha isithasiselo kuthuthukisa ukuzuza kwemisipha noma ukusebenza kokuzivocavoca.
Kokunye ukuhlola, abantu abangu-31 benza phakathi namasonto ayisithupha okuqeqeshwa kwesisindo. i-glutamine noma uthole i-placebo. Ekupheleni kocwaningo, amaqembu womabili ayesethuthukile imisipha namandla. Nokho, wawungekho umehluko phakathi kwamaqembu amabili.
Ucwaningo olwengeziwe luye lwabonisa futhi ukuthi alunawo umthelela ku-muscle mass noma ukusebenza.
Nokho, ucwaningo oluthile izithako ze-glutamineKuye kwabikwa ukuthi kunganciphisa ubuhlungu bemisipha futhi kunikeze ukutakula ngemva kokuzivocavoca okukhulu.
Ngokwesibonelo, isifundo i-glutamine noma i-glutamine ithole ukuthi i-plus carbohydrates yasiza ekunciphiseni inkomba yegazi yokukhathala phakathi nokugijima kwamahora amabili.
Ekugcineni, abukho ubufakazi bokuthi lezi zithako zinikeza izinzuzo zokuzuza kwemisipha noma amandla. Kukhona ukwesekwa okulinganiselwe kweminye imiphumela, kodwa ucwaningo olwengeziwe luyadingeka.
Abasubathi abaningi bathola amanani aphezulu amaprotheni ekudleni kwabo okujwayelekile, okusho amanani amakhulu ngaphandle kwezithako zokudla. i-glutamine inikeza.
I-Glutamine Itholakala Kukuphi Ukudla?
I-Glutamine ngokwemvelo etholakala ezinhlobonhlobo zokudla. Ukudla okuvamile kulinganiselwa ukuthi kuqukethe amagremu angu-3-6 ngosuku, kodwa lokhu kungahluka ngokudla.
Inani elikhulu lale amino acid litholakala emikhiqizweni yezilwane ngenxa yamaprotheni amaningi. Nokho, kukhona nokudla okunezitshalo okuwumthombo wamaprotheni.
UDeniz ürünleri
Ukudla kwasolwandle njengezinhlanzi, izimbaza, izimfanzi, nenkalankala ephelele i-glutamine ziyizinsiza. Izinhlanzi zasolwandle, ngaphezu kwezinhlanzi zasolwandle i-glutamine Iqukethe.
inyama enotshani
Inyama iwumthombo omuhle kakhulu wamaprotheni. Inkukhu, iwundlu kanye nenyama yenkomo kuhle i-glutamine ziyizinsiza.
Iklabishi elibomvu
Iklabishi elibomvu, i-glutamine Kuyimifino enothile. Kuyasiza ukwakha amasosha omzimba futhi kunenzuzo empilweni yonke.
ubisi
Ubisi oluvela ezilwaneni ezidla utshani i-glutamine icebile kuma-antioxidants futhi i-glutathione Kuyasiza ukugqugquzela ukukhiqizwa.
iqanda
iqanda futhi kuhle i-glutamine umthombo . 100 amagremu amaqanda 0.6 amagremu i-glutamine Iqukethe.
Iyogathi
uxove Inezinzuzo eziningi zezempilo, njengokwandisa inani lamagciwane amathumbu nokuthuthukisa ukugaya. The best okunomsoco imithombo ye-glutamineivela.
Amantongomane
Amantongomaneziyimithombo ecebile yamafutha anempilo namaprotheni. okuyi-amino acid i-glutamineIchichima ezinhlobonhlobo zamantongomane.
ubhontshisi
AmaSoya ve ubhontshisi wezinso ephelele i-glutamine ziyizinsiza. Odla imifino noma i-vegan (isilwane) i-glutamine Abangadli bangadla ubhontshisi.
Iparsley
IparsleyNgaphezu kokuba umthombo omuhle wamavithamini, amaminerali kanye ne-fiber yokudla, i-glutamine Icebile futhi ngokwemibandela
imifino enamahlamvu aluhlaza omnyama
Imifino enamaqabunga amnyama njengesipinashi, imifino ye-collard, i-kale, ne-ulethisi mihle. i-glutamine ziyizinsiza.
Okungaxhunyiwe ku-inthanethi
njengesibindi inyama yesitho kuhle i-glutamine umthombo. Ukuwohloka kwemisipha nokulahlekelwa umzimba ngenxa yokugula nokulimala i-glutamine kungasiza ukusheshisa inqubo edinga ukuvuselela izinga labo.
umhluzi wamathambo
umhluzi wamathambo super enempilo futhi i-glutamine Iwumthombo ocebile.
I-asparagus
Kokubili okumhlophe nokuluhlaza i-asparagus, kuhle i-glutamine imithombo futhi ingasetshenziswa ukuvimbela ukulahleka kwemisipha noma ukusheshisa isikhathi sokutakula.
ugaye
Imifino efana nophizi, uphizi, udali nobhontshisi kuhle. i-glutamine ziyizinsiza.
Ubani Okufanele Adle Ukudla Okune-Glutamine?
Kufanele udle lokhu kudla nsuku zonke uma:
– Uma usha kakhulu
- Uma wenza izivivinyo ezinamandla kakhulu
- Labo abaphethwe imikhuhlane njalo
- Labo abanesifo se-celiac, IBS, isifo sikaCrohn noma i-ulcerative colitis
- Labo abalahlekelwa isisindo ngenxa yohlelo lokunciphisa umzimba
– Labo abalahlekelwa imisipha ngenxa yomdlavuza noma ingculazi
Ukusetshenziswa kweGlutamine kanye Nemiphumela Emibi
I-GlutamineNjengoba iyi-amino acid ekhiqizwa ngokwemvelo emzimbeni futhi itholakala ekudleni okuningi, akukho ukukhathazeka ukuthi iyingozi ngamanani ajwayelekile.
3-6 amagremu ngosuku lokudla okujwayelekile i-glutamine Nokho, leli nani lingahluka kuye ngohlobo nenani lokudla okudliwe.
izithako ze-glutamine Ezifundweni ezenziwa ngo-, wasebenzisa imithamo ehlukahlukene, esukela ku-5 amagremu ngosuku amasonto ayisithupha kuya kumithamo ephezulu engamagremu angama-45.
Nakuba kungekho miphumela emibi emibi ebikiwe kulesi sithako esiphezulu, izimpawu zokuphepha kwegazi azizange zihlolwe ngokuqondile.
Ezinye izifundo zibike ukukhathazeka okuncane kokuphepha mayelana nokwengezwa kwesikhashana okufika ku-14 amagremu ngosuku.
Ngokuvamile, ukusetshenziswa kwe-supplement yesikhashana esifushane kukholakala ukuthi kuphephile. Nokho, abanye ososayensi baye bazwakalisa ukukhathazeka ngokuqhubeka nokusebenzisa.
ekudleni okuvamile i-glutamine Ukwengeza kungabangela izinguquko ezihlukahlukene endleleni umzimba obamba ngayo futhi usebenze ama-amino acid. Nokho, imiphumela yesikhathi eside yalezi zinguquko ayaziwa.
Ngakho-ke, ulwazi olwengeziwe luyadingeka ekusekelweni kwesikhathi eside, ikakhulukazi uma kusetshenziswa imithamo ephezulu.
Uma uqhathanisa ukudla okusekelwe ezitshalweni, okunamaprotheni amancane nesilwane, ukudla okunamaprotheni amaningi, izithako ze-glutamineingase ingabi nemiphumela efanayo.
ongaphakeme i-glutamine Uma udla ukudla okusekelwe ezitshalweni okunezithako, ungasebenzisa izithasiselo.
Ingabe i-L-Glutamine Ikwenza Ubuthaka?
Nakuba ucwaningo ngale ndaba lulinganiselwe, ezinye izifundo i-glutamineKuye kwaboniswa ukuthi kungasiza ekunciphiseni isisindo.
Isibonelo, ucwaningo lwamaviki angu-2 kubantu abangu-66 abanesifo sikashukela sohlobo lwe-6 bathola ukuthi ukuthatha amagremu angu-30 we-glutamine powder nsuku zonke kuthuthukisa izici eziningi eziyingozi zenhliziyo futhi kunciphise kokubili isisu namafutha omzimba.
Ngokufanayo, inani elifanayo i-glutamine Ocwaningweni lwamaviki ama-2 kusetshenziswa ukusetshenziswa kwama-swabs, ukuncipha kwesiyingi okhalweni kwabonwa kubantu abangama-39 ababekhuluphele ngokweqile noma abakhuluphele.
Kwesinye isifundo esincane, abesifazane abangu-4 abathatha izithako ze-glutamine amasonto e-6 bathola ukuncipha okuphawulekayo kwesisindo somzimba namafutha esiswini ngaphandle kwezinguquko ezengeziwe.
Ucwaningo kubantu abadala abangama-24 luthole amagremu ayi-6 i-glutamine wabonisa ukwanda kosayizi wokudla, okungase kuvimbele ukwehla kwesisindo.
Futhi, ngokuzivocavoca i-glutamine supplement Olunye ucwaningo olwalubheka imiphumela yokuluthatha aluzange luphawule izinzuzo zokubunjwa komzimba noma ukusebenza kwemisipha.
Lezi zifundo izithako ze-glutamineihlole imiphumela yesikhashana ye
I-glutamine iba buthaka kanjani?
Izifundo, I-L-glutamineIbonisa ukuthi isekela ukulahlekelwa isisindo ngezindlela ezihlukahlukene.
Okokuqala, ucwaningo oluthile Izithako ze-L-glutamineLolu cwaningo lubonisa ukuthi umsoco ushintsha ukwakheka kwe-gut microbiome, umphakathi wamagciwane anenzuzo emgudwini wokugaya ukudla.
Amathumbu microbiota Idlala indima ebalulekile ezicini eziningi zempilo, kuhlanganise nokulawula isisindo.
Ngaphezu kwalokho, i-glutamineIvikela ukuvuvukala, okuhlotshaniswa nezimo eziningi ezingapheli, kuhlanganise nokukhuluphala.
Ezinye izifundo zabantu nezilwane, i-glutamineKuye kwaboniswa ukwandisa ukuzwela kwe-insulin futhi kuthuthukise amandla omzimba okusebenzisa i-insulin ngendlela efanele.
Njengoba ukuzwela kwe-insulin kungabangela ukukhuluphala, i-glutamineUkuthuthukiswa kwalesi simo kuyinkomba yokuthi kungasiza ekunciphiseni isisindo.
Ngenxa yalokho;
I-Glutaminei-amino acid ekhona ngezindlela ezimbili: i-L-glutamine ne-D-glutamine.
I-L-glutamine iyifomu elibalulekile elikhiqizwa ngokwemvelo emzimbeni futhi litholakala ekudleni okuningi. Ukudla okuvamile kulinganiselwa ukuthi kuqukethe amagremu angu-3-6 ngosuku.
Ihlinzeka ngophethiloli wokuzivikela komzimba namaseli amathumbu futhi isiza ekugcineni ukuxhumana emathunjini kuqinile.
Kuyinzuzo empilweni yokuzivikela komzimba kanye nokululama lapho umzimba ungakwazi ukukhiqiza amanani afanele, njengesikhathi sokulimala noma ukugula okunzima.
I-Glutamine ibuye isetshenziswe njengesengezo sezemidlalo kodwa ucwaningo oluningi alusekeli ukusebenza kwayo. Ukwesekwa okungeziwe kubonakala kuphephile esikhathini esifushane, kodwa ucwaningo olwengeziwe luyadingeka emiphumeleni yako yesikhathi eside.
Imibhalo Okufanele Uyifunde
