I-Alanine iyi-amino acid ekhona ezicutshini zombili ngendlela engavikelekile nasezintweni ezahlukahlukene, ama-molecule amaprotheni ayinkimbinkimbi. Kumaseli wesibindi, iguqulwa ibe yi-glucose, futhi ukusabela okunjalo kungenye yezindlela eziholayo ze-gluconeogenesis (ukwakheka kwe-glucose kusuka kumakhemikhali angewona ama-carbohydrate).
Izinhlobo nemisebenzi ye-alanine
U-Alanine ukhona emzimbeni ngezindlela ezimbili. I-Alpha-alanine ibamba iqhaza ekwakhiweni kwama-molecule wamaprotheni, futhi i-beta-alanine iyingxenye ebalulekile yezinto ezahlukahlukene ezisebenza ngokuphila.
Imisebenzi esemqoka ye-alanine ukugcina ibhalansi ye-nitrogen nokuhlushwa kweglucose njalo egazini. Le-amino acid ingenye yemithombo ebaluleke kakhulu yamandla wohlelo lwemizwa oluphakathi nemicu yemisipha. Ngosizo lwayo, izicubu ezixhunyiwe zakhiwa.
Uthatha ingxenye esebenzayo izinqubo umzimba carbohydrate, fatty acid. I-Alanine ibalulekile ekusebenzeni okujwayelekile kwamasosha omzimba, ivuselela ukusabela kwamakhemikhali lapho kukhiqizwa khona amandla, futhi ilawula ukuhlushwa koshukela egazini.
U-Alanine ungena emzimbeni womuntu ngokudla okuqukethe amaprotheni. Uma kunesidingo, ingakhiwa ngezinto ezingena-nitrogen noma ngesikhathi sokuphuka kweprotheni carnosine.
Imithombo yokudla yalesi sakhi yenkomo, inyama yengulube, inhlanzi nezinhlanzi zasolwandle, izinkukhu, imikhiqizo yobisi, imidumba, ummbila nelayisi.
Ukushoda kwe-Alanine akuvamile, ngoba le-amino acid ihlanganiswa kalula emzimbeni uma kunesidingo.
Izimpawu zokushoda kwalesi sakhi yilezi:
- i-hypoglycemia;
- kwehle isimo sokuzivikela komzimba;
- ukukhathala okuphezulu;
- ukucasuka ngokweqile, ukwethuka.
Ngokuzikhandla okukhulu ngokomzimba, ukuntuleka kwe-alanine kuvusa izinqubo zokuhlehla kwezicubu zemisipha. Ukushoda okuqhubekayo kwalesi sakhi kukhulisa kakhulu amathuba okuba ne-urolithiasis.
Kubantu, ukuntuleka kanye ne-alanine eyeqile kuyingozi.
Izimpawu zamazinga weqile we-amino acid yilezi:
- umuzwa wesikhathi eside wokukhathala ongapheli ngisho nangemva kokuphumula ngokwanele;
- ubuhlungu obuhlangene nobumsipha;
- ukuthuthukiswa kwezimo ezicindezelayo nezicindezelayo;
- ukuphazamiseka kokulala;
- ukukhubazeka kwememori, ukwehla kwekhono lokugxila nokugxila.
Kwezokwelapha, amalungiselelo aqukethe i-alanine asetshenziselwa ukwelapha nokuvimbela izinkinga nge-prostate gland, ikakhulukazi, ukukhula kwe-hyperplasia yezicubu eziyindlala. Kunqunyelwe ukondliwa ngabazali kweziguli ezigula kakhulu ukuze zinikeze umzimba amandla futhi zigcine ushukela ozinzile wegazi.
I-beta-alanine ne-carnosine
I-Beta-alanine iyinhlobo ye-amino acid lapho iqembu le-amino (i-radical equkethe i-athomu ye-nitrogen nama-athomu amabili e-hydrogen) esendaweni ye-beta, futhi asikho isikhungo se-choral. Lezi zinhlobo azibandakanyeki ekwakheni ama-molecule wamaprotheni nama-enzyme osayizi abakhulu, kepha iyingxenye ebalulekile yezinto eziningi eziphilayo, kufaka phakathi i-peptide carnosine.
Le nhlanganisela yakhiwa ngamaketanga e-beta-alanine ne-histidine, futhi itholakala kumavolumu amakhulu kumicu yemisipha nezicubu zobuchopho. I-Carnosine ayibandakanyeki kuzinqubo ze-metabolic, futhi le mpahla inikeza umsebenzi wayo njenge-buffer ekhethekile. Kuvimbela uketshezi okwedlulele kwemvelo ezintanjeni zemisipha ngesikhathi sokuzikhandla okukhulu komzimba, futhi ushintsho ezingeni le-pH ohlangothini olune-asidi yinto ebaluleke kakhulu ekuchitheni imisipha.
Ukufakwa okungeziwe kwe-beta-alanine kuvumela ukwanda kokuhlushwa kwe-carnosine ezicutshini, okubavikela ekucindezelekeni kwe-oxidative.
Isicelo kwezemidlalo
Ukwengezwa nge-beta-alanine kusetshenziswa abasubathi, ngoba ukufaka okungeziwe kwale-amino acid kuyadingeka ngesikhathi somsebenzi omkhulu womzimba. Amathuluzi anjalo afanelekile kulabo ababandakanyeka ekwakheni umzimba, izinhlobo ezahlukahlukene zokugwedla, imidlalo yeqembu, i-crossfit.
Ngo-2005, uDkt Jeff Stout wethula imiphumela yocwaningo lwakhe ngemiphumela ye-beta-alanine emzimbeni. Ukuhlolwa kubandakanye amadoda angaqeqeshiwe, cishe imingcele efanayo yomzimba, ethola kusuka ku-1.6 kuye ku-3.2 g we-amino acid emsulwa ngosuku. Kutholakale ukuthi ukuthatha i-beta-alanine kwandisa umkhawulo wokukhathala kwe-neuromuscular ngo-9%.
Kufakazelwe ososayensi baseJapan (idatha yocwaningo ingabukwa kusixhumanisi esilandelayo) ukuthi i-carnosine inhle ekuqedeni ubuhlungu bemisipha obenzeka ngemuva kokuzivocavoca okukhulu, futhi ibuye isheshise inqubo yokupholisa amanxeba nokuvuselelwa kwezicubu ngemuva kokulimala.
Ukuthatha izithasiselo ze-beta-alanine kubalulekile kubadlali be-anaerobic. Lokhu kufaka isandla ekwandeni kokubekezela, okusho ukwanda kokusebenza koqeqesho nokwakha imisipha.
Ngo-2016, iphephabhuku lashicilela isibuyekezo esihlaziya yonke imininingwane etholakalayo ekusetshenzisweni kwezithako ze-beta-alanine kwezemidlalo.
Iziphetho ezilandelayo zenziwa:
- Ukungeniswa kwamaviki ama-4 kwezengezo zemidlalo ngale-amino acid kwandisa kakhulu okuqukethwe kwe-carnosine ezicutshini zemisipha, okuvimbela ukuthuthukiswa kwengcindezi ye-oxidative, futhi kukhuphule nokusebenza, okubonakala kakhulu emithwalweni ephakeme;
- amanani angeziwe we-beta-alanine avimbela ukuqala kokukhathala kwe-neuromuscular, ikakhulukazi kubantu abadala;
- ukwesekwa kwe-beta-alanine akunayo imiphumela emibi, ngaphandle kwama-paresthesias.
Kuze kube manje, asikho isizathu esanele ngokwanele sokukholelwa ukuthi ukuthatha i-beta-alanine kuthuthukisa amandla futhi kuthuthukise ukusebenza nokubekezela. Ngenkathi lezi zakhiwo ze-amino acid zihlala zingabaza ongoti.
Imithetho yokungena
Imfuneko yansuku zonke ye-alanine icishe ibe ngu-3 g womuntu. Leli nani liyadingeka kumuntu omdala ojwayelekile, kuyilapho abasubathi belulekwa ukuthi bakhuphule umthamo we-amino acid kuye ku-3.5-6.4 g. Lokhu kuzohlinzeka umzimba nge-carnosine eyengeziwe, kukhulise ukukhuthazela nokusebenza.
Isengezo kufanele sithathwe kathathu ngosuku, 400-800 mg, njalo ngamahora we-6-8.
Isikhathi senkambo yokudla kwe-beta-alanine singumuntu ngamunye, kepha kufanele okungenani sibe amasonto amane. Abanye abasubathi bathatha isengezo kuze kube amasonto ayi-12.
Izimo nemiphumela engemihle
Ukuthatha izithako namalungiselelo nge-beta-alanine kuyaphikiswa uma kwenzeka ukungabekezelelani ngakunye kuzakhi zomkhiqizo ne-gluten.
Akunconyelwe abesifazane abakhulelwe nabancelisayo, ngoba umphumela wento kulezi zimo awukakafundwa ngokwanele. Isifo sikashukela kufanele siqaphele lapho sithatha izithasiselo ezinjalo. Lokhu kungenziwa kuphela ngemuva kokubonisana nodokotela.
Ukweqiwa okuphezulu kwe-beta-alanine kungadala ukuphazamiseka kwemizwa okuncane, okuvezwa ngokushosholoza, ukushisa, umuzwa wokuzenzakalela we "running creeps" (paresthesia). Lokhu akunabungozi futhi kukhombisa kuphela ukuthi isengezo siyasebenza.
Kodwa-ke, ukweqa umthamo akuphazamisi ukugxila kwe-carnosine futhi akukhulisi ukukhuthazela, ngakho-ke akunangqondo ukuthatha amanani angaphezulu kwe-amino acid.
Uma i-paresthesias idala ukungakhululeki okukhulu, khona-ke lo mphumela ohlangothini ususwa kalula ngokunciphisa isilinganiso esithathiwe.
Izengezo Zezemidlalo zeBeta-Alanine
Abakhiqizi bokudla kwezemidlalo bakhulisa izithasiselo ezahlukahlukene ze-beta-alanine. Zingathengwa ngesimo samaphilisi agcwele impuphu noma izixazululo. Ukudla okuningi kuhlanganisa le-amino acid ne-creatine. Kukholakala ukuthi ziyaqinisa ngokuhlanganyela isenzo somunye nomunye (umphumela wokusebenzisana).
Izithako ezivamile futhi ezisebenzayo ze-beta-alanine zifaka:
- UJack3d ovela e-USPlabs;
- AKUKHO Shotgun nge-VPX;
- Isikhukhula Esimhlophe Esivela Kumalebhu Alawulwayo
- I-Double-T Sports NO Beta;
- I-Purple Wraath evela kumaLabhu alawulwayo
- I-CM2 Alpha evela kwa-SAN.
Abasubathi bamandla kufanele bahlanganise i-beta-alanine ne-creatine ukukhulisa ukusebenza.
Ngokukhuthazela okukhulu ngokomzimba, kuyalulekwa ukuthi uhlanganise le-amino acid ne-sodium bicarbonate (soda). Abasubathi baphinde bahlanganise ukwesekwa kwe-beta-alanine namanye ama-amino acid complexes (isb., I-BCAA), ama-whey protein ahlukanisa futhi agxile, abanikeli be-nitrogen (arginine, agmatine, izakhiwo ezahlukahlukene zangaphambi kokuzivocavoca).
