I-Citrulline noma i-L Citrulline: iyini, ungayithatha kanjani?

ICitrulline iyinhlanganisela ephilayo etholakala kumaprotheni. Yatholwa okokuqala ngekhabe, yingakho igama lesiLatini elithi citrullus. Inomphumela omuhle emzimbeni njengezinto ezizimele futhi ngokuhlangana nezinye izengezo ezidumile, ukwenza ngcono ukujikeleza kwegazi nokwandisa ukusebenza komuntu. Ngakho-ke, isetshenziselwa kabanzi ukwenza ngcono ukuqeqeshwa kwezemidlalo, ukulwa nokungasebenzi kahle kwe-erectile futhi, ngokujwayelekile, ukwenza ngcono izinga lempilo.

Ukwakhiwa kokulungiselela

Umphumela we-citrulline kumuntu uncike kakhulu endleleni etholakala ngayo. Njenge-amino acid engabalulekile, ingahlanganiswa ngumzimba noma ilethwe eyenziwe ngomumo ekudleni. Ezingeni lamaselula, lakhiwa ngenxa yenhlanganisela ye-carbamoyl phosphate ne-ornithine phakathi nomjikelezo we-urinary, ngesikhathi semetabolism ye-arginine eya ku-nitric oxide ngokwakhiwa kwe-argininosuccinate.

Phakathi kwamalungiselelo athandwayo asuselwa kule nto, i-Citrulline malate ivelele, equkethe i-55-60% L-Citrulline kanye ne-40-45% ye-malic acid. Le nhlanganisela inciphisa isikhathi sokululama ngemuva kokuzivocavoca futhi yelula imiphumela ezuzisayo yesengezo.

Imiphumela emzimbeni

Imiphumela ye-citrulline kubantu ihlanganisa zonke izinhlelo zezitho zomzimba. Ngakho-ke, kwandisa ukukhiqizwa kwe-nitric oxide futhi kusiza ukubuyisela i-arginine. Ngokuya ngocwaningo emkhakheni we-gerontology, lokhu kuthuthukisa izinqubo zokuphindaphindeka kwamaseli futhi kubangele ukuvuselelwa kwezicubu.

I-Arginine yona yakha usawoti we-nitrous acid, i-ornithine, i-creatinine namanye ama-metabolites awusizo abandakanyeka ekuhlanganisweni nasekukhipheni i-urea. Kutholakala kuma-immunoglobulin, amaprotheni aziwa ngenye indlela ngokuthi ama-antibodies futhi akha ukuzivikela komuntu.

Ngokuvamile kubila imisebenzi efana nale:

• ukujwayelekile kwezinqubo ze-metabolic;
• kusebenze kwegazi;
• ukuvuselelwa okuthuthukisiwe;
• ukugcwala kwezicubu zomzimba ezinomsoco;
• ukuqinisa amasosha omzimba;
• ukugcinwa kwe-nitrogen okuholela ekukhuleni kwemisipha;
• ukubuyiselwa kwezinqolobane ze-phosphocreatine ne-ATP ngemuva kokuzikhandla komzimba;
• ukuqedwa kwe-ammonia ne-lactic acid.

I-Citrulline kwezokwelapha nakwezemidlalo

Isengezo esisekwe kuCitrulline singasetshenziselwa izinjongo zezokwelapha noma zezemidlalo. Umuthi ukhonjisiwe ukukhulula ukukhathala okungamahlalakhona nokuphazamiseka kokulala, isifo sikashukela, ukungasebenzi komzimba, ukungasebenzi kahle kwe-erectile.

Kwabadala kuzoba yi-tonic ejwayelekile kakhulu, futhi esikhathini sokuhlinzwa kuzosiza ukululama.

Ngesikhathi sokuqeqeshwa kwamandla, kukhuthaza ukuzuza ngokushesha kwemisipha nokululama ekusebenzeni okunamandla, futhi kunciphise ukukhathala.

Ucwaningo lukhombisile ikhono le-citrulline lokwehlisa umfutho wegazi, ukukhuthaza amaprotheni synthesis synthesis, ukuthuthukisa ukugeleza komoya-mpilo kwezicubu zomzimba nokwandisa ukukhuthazela komsubathi. Yile miphumela esetshenziswa lapho uthatha izithasiselo zokudla ngabobabili abenza izinsimbi nabathandi bokuqina, ukugijima neminye imisebenzi yokuvivinya umzimba.

Ungayithatha kanjani i-citrulline?

Ukugwema ukusabela okungathandeki, kufanele ulandele imiyalo lapho usebenzisa umkhiqizo. Akufanele ithathwe ngaphambi kwamahora we-1.5 futhi kungakadluli imizuzu engama-30 ngaphambi kokuqeqeshwa, futhi okuhle kunakho konke esiswini esingenalutho. Kulokhu, ukukhiqizwa okujwayelekile kwe-arginine kuzoqala ngehora, futhi umphumela uzoqhubeka cishe usuku lonke.

Izinguquko zokuqala ezinhle zizobonakala ngosuku lwesithathu lokuthatha lo muthi, kepha umphumela omkhulu uzotholwa engxenyeni yenyanga noma yenyanga. Isikhathi senkambo sincike kulokhu, okungafinyelela ezinsukwini ezingama-30-60.

Izilinganiso ezifanele zeCitrulline

Umthamo kufanele ukhethwe ngawodwana, ngokubamba iqhaza kukadokotela ofanelekayo, kuya ngeminyaka nezinjongo.

Okungenani okunconywayo kokudla kwe-citrulline kungu-6 g ngosuku, kuyilapho u-18 g wento unikeza umphumela omuhle futhi ubekezeleleka kahle emzimbeni.

Ngezinhloso zezemidlalo nokwenza ngcono ukwakhiwa, umthamo ungaba ngu-5-10 g we-powder oncibilikiswe emanzini. Ungayiphuza isigamu sehora ngaphambi kwekilasi, ngesikhathi sayo nangaphambi kokulala. Emini, umkhiqizo ungasetshenziswa hhayi ngaphezu kwezikhathi ezintathu.

Okuqhamuka uma udla imishanguzo

Ngesikhathi kwenziwa ucwaningo, kutholakale ukuthi le nto iphephile kubantu, ithathe kahle futhi ayilimazi umzimba.

Phakathi kokubonakaliswa okungathandeki kungenzeka ukuthi kungenzeka ukucasuka kwethambo lamathumbu uma umuthi uthathwa ngesikhathi noma ngokushesha ngemuva kokudla. Kwesinye isikhathi kunemizwa yokungakhululeki esiswini phakathi nezinsuku zokuqala zokuthatha isengezo.

Kukhona futhi okunye ukuphikisana, lapho ukusetshenziswa kwe-citrulline kungakhuphula isimo:

• ukungabekezelelani ngakunye kwezakhi kungaholela ekuphendukeni okungathí sina komzimba;
• I-Citrullinemia, ukugula okuyifa elibonakaliswa ukukhubazeka kwengqondo, kuvimba ukuhlanganiswa kwe-amino acid futhi kuholele ekuqongeleleni kwe-ammonia egazini.

Ukuhlanganisa i-citrulline nezinye izithako

Kubakhiqizi abahlukahlukene, ukwakheka komkhiqizo kungangezelelwa ngezinsimbi ezahlukahlukene. Ngaphezu kwalokho, ezinye zazo zingathathwa kanye ne-citrulline, igcwalise futhi ithuthukise imiphumela yayo:

• I-Arginine ivuselela izindonga zemithambo yegazi, iqeda i-spasm yayo, ithuthukise ukujikeleza kwegazi ngokujwayelekile, inyusa ukukhiqizwa kwe-nitric oxide, futhi yenze umsebenzi wokudla okunempilo;
• I-L-carnitine yenza kusebenze izinqubo ze-metabolic, ijwayele ukuwohloka kwe-lipid, ivimbele i-atherosclerosis, ithuthukise ukusebenza komzimba futhi inciphise ukukhathala;
• I-Creatine iqoqa amandla emisipheni yemisipha, isheshise ukukhula kwayo, ibambe iqhaza kumandla we-metabolism emisipheni nasemangqamuzaneni emizwa;
• I-Beta-alanine inyusa isivinini nokukhuthazela emincintiswaneni yezemidlalo, futhi ukubekezela kwabasubathi abasindayo, kwakha i-dipeptide carnosine;
• I-Carnosine yandisa umsebenzi wezinhlelo zenhliziyo nemithambo yokuzivikela, amandla ngesikhathi sokuzivocavoca nge-anaerobic, kanye nezinkomba zamandla okusebenza ngenxa yokubhafa kwe-lactic acid;
• I-Glutathione yandisa ukukhiqizwa kwe-nitrogen, okunciphisa isikhathi sokululama ngemuva kokuzikhandla ngokweqile, kunciphise umphumela owonakalisayo wama-radicals wamahhala;
• Amavithamini B anciphisa umthelela omubi wezimo ezicindezelayo, alawula izinqubo ze-metabolic namazinga kashukela egazini;
• I-Zinc iyadingeka ukuqala ukuvuselelwa kwesikhumba, ukujwayela izindlala ezibusayo, ukuzivikela kanye nesistimu yezinzwa, i-hematopoiesis, njll.

ICitrulline Sports Nutrition

Kunezithako eziningi zemidlalo ezitholakalayo ngalesi sici:

• IScivation Xtend iqukethe ne-glutamine, i-pyridoxine, kanye ne-BCAA amino acid: i-leucine, isoleucine, i-valine. Izindleko ezilinganiselwayo ze-420 gr. Ama-ruble ayi-1600, nge-1188 gr. - 3800.
• I-NO-Xplode evela ku-BSN iyinkimbinkimbi yangaphambi kokuzivocavoca, ngaphezu kwe-citrulline, iqukethe i-caffeine, i-beta-alanine, kanye nezithako ezingavamile: i-guayusa (itiye lase-Amazonia, ithoni ngokuphelele), i-yohimbe (isitshalo esiqinisa entshonalanga yezwekazi lase-Afrika), i-macuna (ubhontshisi ovela ezindaweni ezishisayo );
• Isakhiwo se-SuperPump MAX sezingxube, kuze kube ngu-2011, sakhiqizwa ngaphansi kwegama elithi SuperPump250 enkampanini yaseMelika iGaspari Nutrition. Enye yezinto ezidume kakhulu nezidumile zangaphambi kokuzivocavoca emhlabeni. I-OxiENDURANCE Complex iqukethe i-L-citrulline, i-L-carnitine, i-L-aspartate kanye ne-beetroot.
• IMuscleTech Nano Vapor Vasoprime - Kungezwe i-Arginine, iGlucose, i-Aspartic Acid, iDisodium neDipotassium Phosphate, iXanthinol Nicotinate, i-Histidine, iNorvalgin nokuningi.

Zonke lezi zinkimbinkimbi zinemigomo yokusebenza ehlukile, ngakho-ke, ukuze uzikhethele okulungile, kufanele ufunde incazelo yazo futhi uxhumane nochwepheshe ukuthola izincomo.

Ithonya emandleni

Ukukhulisa izinga le-L-arginine egazini kuthuthukisa ukujikeleza kwegazi ngokuhlanganiswa kwe-nitrous oxide. Ngenxa yalokhu, ukukhanya kwe-lumen yemithambo yegazi kuyanda, okunomphumela omuhle ekusebenzeni kwesistimu yenhliziyo namandla.

Kulokhu kokugcina, inzuzo ye-citrulline ukuqinisekisa ukuthi i-corpora cavernosa igcwele ngokuphelele igazi ngenxa yokunikezwa kwegazi okuthuthukile ezithweni zomzimba.

Kukholakala ukuthi inkambo ende ingasiza amadoda ukuqeda ukungabi namandla futhi aqinise umzimba wonke. Kunoma ikuphi, lesi sidakamizwa siphephile uma siqhathaniswa nezinye izindlela zokwengeza amandla, futhi futhi asinakho ukuphikisana nemiphumela emibi.

ICitrulline Malate noma i-L-Citrulline?

Umehluko omkhulu phakathi kweCitrulline ne-Citrulline malate ilele ekubunjweni kwawo, okuthinta nomphumela wokudla. Ukucaca, yonke idatha yethulwe kuthebula:

Ukuthenga nezindleko

ICitrulline ayitholakali ngokukhululekile emakhemisi nakumaketanga okuthengisa, kepha lo muthi kanye nama-analogs awo ahlinzekwa yizitolo ezahlukahlukene zokudla kwezemidlalo online.

Lapho ukhetha umkhiqizo, kufanele unake izici ezijwayelekile, ezinjengokwakheka, ukutholakala kwezitifiketi zekhwalithi, izindleko, ezingahluka ngokuya ngohlobo lokukhululwa, inani lesengezo nezwe lendabuko.

Kubantu kunoma yimuphi umdlalo, leli remedy lingasiza ukufeza imiphumela oyifunayo. Ngokuhambisana nalezi zinto ezingenhla, ungathola umphumela wokusebenzisana, wakhe imisipha ngesikhathi esifushane, uqinise umzimba futhi wandise ukukhuthazela komzimba wonke.

Bukela ividiyo: Citrulline Malate Review Benefits, Dosage, Best Product (Februwari 2025).