Uma sibheka ukondliwa kwezemidlalo, sigxila kuma-macronutrients, amaprotheni, ama-carbohydrate shakes, amafutha afanele. Kodwa-ke, kubalulekile ukuqonda ukuthi noma iyiphi iprotheni idilizwe yaba ama-amino acid, kanti i-arginine ingelinye lama-amino acid abaluleke kakhulu ahlinzeka ngokupompa okumangazayo.
Ulwazi oluvamile
Manje yini ngempela i-arginine? Okokuqala, yi-amino acid etholwa ngumzimba wethu kusuka kumaprotheni. Ngokungafani namanye ama-amino acid, i-arginine ayizimele futhi ingahlanganiswa ngumzimba kusuka kwezinye izinto.
Njengoba kunjalo ekusetshenzisweni kwazo zonke ezinye izengezo zemidlalo, ukuhlukunyezwa ngokweqile kwe-arginine kuholela ekutheni umzimba wethu uyeke ukuhlanganisa i-arginine yawo. Ngalesi sizathu, ngemuva kokukhipha nokwenqaba inani elinyukile lamaprotheni acebile ku-amino acid arginine, ukungasebenzi kwezinye izinhlelo zomzimba kungenzeka.
Ngasikhathi sinye, ngokungafani namanye amaprotheni, isidingo semvelo somzimba se-arginine siphansi kakhulu. Eqinisweni, sithola umlutha ofanayo nowokudala. Ngesidingo esiphansi, umzimba awuzikhiqizi ngokwawo le asidi. Ngokulandelayo, lokhu kuholela eqinisweni lokuthi inani le-arginine elikhiqizwe kumsubathi lincishiswe kakhulu. Ngasikhathi sinye, i-arginine ayimuncwanga kahle ekudleni ngenxa yokushintshwa kwayo - lapho imuncwa, yehlela kulawo ma-amino acid akhiwe kuwo ngokuzimela. Kungakho izithako ze-arginine zithandwa kakhulu.
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Iphrofayli yezinto eziphilayo
I-Arginine iyi-amino acid esezingeni elizimele - okungukuthi, ayidingeki ekudleni. Kodwa-ke, ngenkathi imizimba yethu ikhiqiza, isengezo kwesinye isikhathi siyazuzisa kubasubathi nakubakhi bomzimba. I-Arginine itholakala ekudleni (ukolweni ophelele, amantongomane, imbewu, imikhiqizo yobisi, izinkukhu, inyama ebomvu nezinhlanzi) noma kuthathwe izithasiselo.
Izinzuzo ze-L-arginine zivela endimeni yazo ekuhlanganisweni kwamaprotheni. Isebenza njengesandulela se-nitric oxide, i-vasodilator enamandla. I-Arginine ibalulekile ekusebenzeni kwamaselula, ukukhula kwemisipha, ukwelashwa kokungasebenzi kahle kwe-erectile, umfutho wegazi ophakeme, kanye nokwehluleka kwenhliziyo okucinana.
I-Arginine kuzinqubo ezijwayelekile zokuhleleka komzimba
Yini i-arginine engaphandle komhlaba wokusebenza kwezemidlalo? Ake sibuyele kokuyinhloko kwalokhu kuxhumana. I-amino acid eyisisekelo ekhiqizwa ngumzimba wethu. Uma ithuthukiswa, kuyadingeka ukuhlangabezana nezidingo ezibalulekile.
I-Arginine ngokuyinhloko isisu sokuncipha. Ngokuyinhloko, ngemuva kokufika kwe-insulin, i-arginine njengeprotheyini yokuthutha, ukuma emikhunjini, ihlanza i-cholesterol esele, futhi okubaluleke kakhulu, isusa ushukela owedlulele kanye nolwelwesi lwesibili lomchamo. Lokhu kukhuphula izinga lokugeleza kwegazi futhi kuthuthukise ukuthambekela kwe-corpus yegazi ekubonisweni kwangaphandle kwe-nitrogen. Eqinisweni, i-arginine ingumnikeli we-nitrogen onamandla kakhulu. Lokhu kusho ukuthi kuthinta ngqo ukululama kunoma imuphi umonakalo, futhi ngaphezu kwalokho, inebhonasi emnandi ngendlela yokukhuthaza ezocansi, inqobo nje uma idliwa ngobuningi.
I-Arginine ingenye yama-amino acid wamahhala lapho izicubu zemisipha zingenziwa khona. Lokhu akusho nakancane ukuthi empeleni kusemisipheni, kepha, uma kunesidingo, kwehla kube ngama-amino acid adingekayo ekwakheni. Emijikelezweni yokuqala ye-anabolism, lokhu kuvumela ukwanda kwesikhashana esifushane ekubekezeleni nasekusebenzeni kahle kwamandla komzimba, okubaluleke kakhulu kuma-endomorphs.
Ukuba umlawuli wezinqubo eziningi kangaka, ubamba iqhaza ngqo ekwakhiweni kwama-T-lymphocyte, amangqamuzana amakhulu avikela umzimba ekubonakalisweni kwemvelo yangaphandle, enza isizinda esihle sokwakha amasosha omzimba.
Into efanayo ingaguqulwa ngokumelene ne-arginine. Abantu abane-Human Immunodeficiency Syndrome (i-AIDS) akufanele neze badle ukudla okune-arginine eningi. Le nhlanganisela ihlanganisa ama-lymphocyte amasha, lapho igciwane litholakala khona ngokushesha, ngakho-ke, lisheshisa ukusakazeka kwalo ngegazi futhi lenze amandla omzimba asele.
Ukudla okuphezulu ku-arginine
Ngaphandle kokungabaza, ukudla okubaluleke kakhulu okunamazinga aphezulu we-l-arginine yi-watermelon. UKai Green ukufakazele lokhu kaningi. Umakhi womzimba kuphela othole indlela yokwenza i-arginine ingene egazini, ngokudlula uhlelo lokugaya ukudla. Kodwa-ke, ungakhohlwa mayelana nokunye ukudla okuqukethe i-arginine.
Umkhiqizo | I-Arigin ngama-200 g womkhiqizo ngamunye (ngo-g) | Amaphesenti wemfuneko yansuku zonke ka-200 g womkhiqizo |
| Amaqanda | 0.8 | 40 |
| Ubhontshisi (omhlophe, onemibala, njll.) | 2 | 66.6 |
| Idada | 0.8 | 40 |
| Iminenke (amagilebhisi, njll.) | 2.4 | 84.4 |
| Izinduna | 2.2 | 46.6 |
| Imbewu yamathanga | 4.4 | 200 |
| I-Tuna | 2.8 | 60 |
| Ikhodi | 2 | 44.4 |
| Inkonyana edliwayo | 2.2 | 40 |
| I-Cottage shizi | 0.6 | 20 |
| Ushizi | 0.6 | 24.4 |
| Inhlanzi eyikati | 0.8 | 40 |
| i-herring | 2.2 | 46.6 |
| Inyama yengulube | 2.4 | 46.6 |
| URyazhenka | 0.6 | 24.4 |
| Ilayisi | 0.6 | 20 |
| Isikhuphashe | 0.8 | 40 |
| U-Flour kakulweni | 0.6 | 20 |
| Ibhali lePearl | 0.2 | 6.6 |
| Intsimbi | 2 | 44.4 |
| Ushizi we-skim | 0.8 | 40 |
| Inyama yenkukhu | 2.2 | 40 |
| Ubisi | 0.2 | 4.4 |
| Um-alimondi | 2.4 | 84.4 |
| Uhlobo lwenhlanzi | 2.2 | 40 |
| Inkukhu yesikhumba | 2.4 | 46.6 |
| Sesame | 4.4 | 200 |
| Ufulawa wommbila | 0.4 | 20 |
| Imfene | 2.2 | 40 |
| Inhlanzi ebomvu (i-salmon, i-trout, i-salmon ephinki, i-chum salmon, njll.) | 2.2 | 60 |
| Izinkalankala | 2.6 | 44.4 |
| I-Kefir | 0.8 | 40 |
| Amantongomane kaphayini | 2.4 | 80 |
| Carp | 2 | 44.4 |
| Carp | 0.4 | 26.6 |
| I-Flounder | 2.2 | 46.6 |
| Okusanhlamvu (ibhali, oats, ukolweni, irye, amabele, njll.) | 0.6 | 20 |
| Ama-walnuts | 2.4 | 66.6 |
| Uphizi | 2.2 | 64.4 |
| Isibindi senkomo | 2.4 | 44.4 |
| Inkomo | 2.2 | 40 |
| Inhlanzi emhlophe | 2.2 | 46.6 |
| Amantongomane | 4.4 | 200 |
| Ama-anchovies | 2.6 | 46.6 |
Imithombo ekhethiwe ye-arginine ngamaphrotheni ayinkimbinkimbi wemvelaphi yezilwane (inhlanzi) kanye nezengezo zezemidlalo ezikhethekile. Kubalulekile ukuqonda ukuthi kumgijimi nakumuntu ojwayelekile, imikhuba ye-arginine yehlukile, futhi i-arginine eyengeziwe egazini lomsubathi, imisipha yakhe igcwele kakhulu i-nitrogen. Ukuhlushwa okuphezulu ungakuthola kuphela uma kusetshenziswa wedwa - lena ukuphela kwendlela yokuyihlanganisa ngqo egazini, ngokudlula izinqubo zokugaya ukudla.
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Ukusetshenziswa kwe-Arginine kwezemidlalo
Isikhathi sokucabanga kahle ukuthi i-arginine ikuthinta kanjani ukusebenza kwezemidlalo. Imisebenzi yayo miningi - ilawula izinhlelo eziyishumi nambili ngasikhathi sinye:
- Ungumnikeli we-nitrogen onamandla. Abanikeli be-nitrogen bayamisa igazi kuma-capsule emisipha, okuholela ekusuthisweni kwezicubu zemisipha nge-nitrogen. Ngokulandelayo, lokhu kusheshisa ukutakula ngemuva kokuqeqeshwa, kuthuthukisa ukupompa. Okubi ukuthi ukoma kwemisipha, okuholela ekwandeni kokuhlukumezeka.
- Kushukumisa ukukhula kwemisipha. I-Arginine iyi-asidi yesine ngemuva kwe-leucine, isoleucine ne-valine, eyakha izicubu zemisipha. Kubalulekile ukuqonda ukuthi sikhuluma kuphela ngemicu emhlophe yemisipha ebhekele ukukhuthazela.
- Isheshisa ukutakula. Ukuba kokubili i-asidi yezokuthutha kanye nomnikeli we-nitrogen, kwandisa ukuthambeka kwezicubu zemisipha ezinkambisweni zokuzivuselela, kugudluze ibhalansi ye-anabolic.
- Ikhuthaza ukushiswa kwamafutha. Inezinto zomchamo, ikakhulukazi ngokwanda kokudla uketshezi. Konke lokhu kusheshisa izinqubo ze-metabolic futhi kuvuselele ukushiswa kwamafutha.
- Isebenza njenge-adaptogen. Ngaphandle kwezinzuzo ezingenakulinganiswa ze-arginine njengesikhuthazi semisipha, iyabandakanyeka ezinqubweni zemethabolikhi yesibindi namasosha omzimba. Ikakhulu, ngaphandle kwezemidlalo, isetshenziswa kuphela njengesikhuthazi sokuzivikela.
- Kuyinto yokuhlanza esiza ukukhipha i-cholesterol embi ngokweqile emzimbeni. Njenge-carnitine, isebenza njengeprotheyini yokuthutha. Kodwa-ke, ngokungafani nalokhu kwamuva, ngenxa yokuxhuma kwayo namanzi, isusa izingcwecwe ze-cholesterol ezinamathela ezindongeni, ngesikhathi esifanayo ibe isisu esinamandla.
Kepha impahla yayo ebaluleke kakhulu ukudonsa okungenamkhawulo.
Ukukhula kwemisipha
I-L-arginine ivuselela ukukhula kwemisipha njengoba ubukhona bayo budingeka ekuhlanganisweni kwamaprotheni amaningi. Lapho usayizi wemisipha ukhuphuka, i-L-arginine ithumela isignali kumaseli emisipha ukuze ikhulule i-hormone yokukhula futhi ibangele imetabolism yamafutha. Umphumela wakho wonke ubukhulu bethoni, obungenamafutha obakhiwa ngabakhi bomzimba. Ngokunciphisa izitolo zamafutha ngaphansi kwesikhumba nokukhuthaza ukukhula kwemisipha, i-L-Arginine ithuthukisa ukuqina komzimba futhi inyuse amandla adingekayo ekwakheni umzimba.
Ukukhuthazela
Ukuzuza kwamandla ngokukhula kwemisipha akuzona kuphela izinzuzo ze-L-arginine. Njengesandulela se-nitric oxide, i-compound ikhuthaza ukukhuthazela nesimo. Lapho kukhishwa i-nitric oxide, yandisa imithambo yegazi, ikhulule imisipha esezindongeni zayo.
Umphumela uba ukwehla komfutho wegazi nokwanda kokugeleza kwegazi kuye emisipheni ngesikhathi sokuvivinya umzimba. Ukuhamba kwegazi okwandisiwe kusho ukuthi i-oxygen nezakhamzimba zithunyelwa emisipheni yakho isikhathi eside. Iyanciphisa ukulimala kwemisipha, ithuthukise ukutakula, futhi iqinisekise ukusebenza kahle.
Amasosha omzimba
I-L-Arginine ithuthukisa impilo yonke ngokuqinisa amasosha omzimba. Ihlasela ama-radicals amahhala futhi inyuse ukusebenza kahle kwamaseli amasosha omzimba. Ingcindezi ebangelwa ukwakhiwa komzimba, kufaka phakathi ukucabanga ngokwengqondo nangokomzimba, kwandisa amathuba okutheleleka nokulimala kwemisipha, ngakho-ke kubalulekile ukuthi uqiniseke ukuthi amasosha akho omzimba alungele izingcindezi ezizayo.
Kusetshenziswa malini futhi nini
Awukho umthamo ojwayelekile wokwakha umzimba we-L-arginine, kepha inani elilungile lingu-2 kuye ku-30 amagremu ngosuku.
Imiphumela emibi ingaba isicanucanu, isifo sohudo, nobuthakathaka, ngakho-ke kunconywa umthamo omncane ukuqala ngawo. Umthamo wokuqala ka-3-5 g ngosuku uthathwa ngaphambi nangemva kokuqeqeshwa. Ngemuva kweviki lokuqala lokusetshenziswa, khuphula isilinganiso size sifinyelele lapho izinzuzo ziphakama khona kanye nemiphumela engemihle incane. I-L-arginine nayo kufanele ihanjiswe ngamabhayisikili ngokumisa ukusetshenziswa ngemuva kwezinyanga ezimbili iphinde iqale ngemuva kwesikhathi esifanayo.
Kungcono ukusebenzisa i-arginine ekudleni, futhi uyihlanganise nabanye abanikeli be-nitrogen, ngoba lokhu kuthuthukisa umphumela, kususe imiphumela emibi.
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Ukuhlanganiswa nezinye izithako zemidlalo
Ngakho-ke, sifike entweni ebaluleke kakhulu - yini okufanele sithathe i-arginine? Ngeke sihlanganise amaprotheni kanye nama-gainers. Cabanga ngezakhiwo eziphelele i-arginine elungile.
- I-Arginine ene-steroids. Yebo, lesi yisihloko esishelelayo. Futhi ibhodi lokuhlela alikukhuthazi ukusebenzisa ama-hormone e-anabolic. Kepha uma uqale ukuwathatha, yazi ukuthi i-arginine inciphisa ukoma kwemisipha ebangelwa yi-turinabol, eyehlisa ukuhlukumezeka ngesikhathi sokukhula. Akukho buhlobo namanye ama-AAS aqashelwe.
- I-Arginine ene-Creatine. Ngoba i-creatine inemiphumela emibi yezikhukhula nokuquleka, i-arginine iyakwazi ukulungisa imiphumela yomibili ngenkathi ithuthukisa ukupompa kwemisipha nokujikeleza kwegazi.
- I-Arginine ihlangene nama-multivitamin. Lokhu kuthuthukisa ukumuncwa kwe-arginine.
- I-Arginine enama-polyminerals. Njengoba iyi-diuretic enamandla, amanani amaningi ngokuqhubekayo angaholela ekungalinganisweni kasawoti wamanzi, okuyinto ama-polyminerals angakukhokhela kalula.
- I-Arginine nabanye abanikeli be-nitrogen. Ukwenza ngcono umphumela wokuhlanganyela.
Akufanele uthathe i-arginine ngama-BCAAs. Kulokhu, i-L-arginine izokwehla ibe izakhi zayo ezinkulu ukugcwalisa i-trio eyinhloko esakhiweni sayo. Ngakolunye uhlangothi, lokhu kuzothuthukisa ukukhula kwezicubu zemisipha, kepha ngakolunye uhlangothi, kucishe kuphambanise ngokuphelele izinzuzo eziyinhloko ze-arginine njengomnikeli we-nitrogen.
Umphumela
I-Arginine, naphezu kokushintshana kwayo, ingenye yezinto ezibaluleke kakhulu emikhakheni yezemidlalo, kungaba ukwakha umzimba, ukuwela noma ukuzivocavoca umzimba nje. Kepha ungabambeki kakhulu kule magic amino acid. Ungalinge wenze njengoKai Green futhi ungawenzi ngokweqile ngamakhabe. Futhi-ke, ungalokothi ubheke imfihlo ku-arginine kaKai Green. Ngisho nabasubathi bezinkolo zesikhathi sethu banamahlaya ... yize bethize kakhulu.
