Yini i-L-carnitine?

Ububanzi bezengezo zemidlalo emakethe yezokudla kwezemidlalo buyaqhubeka bukhula. Futhi iqiniso lokuthi abakhi bomzimba, izinsimbi ezisindayo nabashushumbisi babukeka njengenganekwane izolo manje sekuyenzeka. Isibonelo, isikhathi eside bekukholelwa ukuthi akunakwenzeka ukuguqula umthombo wokukhiqizwa kwamandla ngaphandle kwe-salbutamol, clenbuterol noma i-ephedrine. Leli qiniso liphonselwe inselelo ngokufika kwe-l-carnitine.

Ulwazi oluvamile

Sizoqonda amaphuzu abaluleke kakhulu ahlobene ne-l-carnitine - ukuthi kuyini, kusebenza ini nokuthi into iyithinta kanjani inqubo yokwehlisa isisindo.

Incazelo

I-Carnitine yinto efana nezakhiwo eqenjini lamavithamini B, kepha ngokungafani nayo, ihlanganiswe ngokuzimela emzimbeni womuntu esibindini nasezinso. Isiqalo “L” sisho ukuthi into ye-carnitine ingemvelaphi yemvelo. I-Levocarnitine ne-L-carnitine ukwehluka okuhlukile kwegama elifanayo.

Izici ezibaluleke kakhulu

I-Levocarnitine iyi-amino acid enemisebenzi emithathu ebalulekile ethinta ngqo ukusebenza kwezemidlalo:

• ILevocarnitine iyisakhi somzimba, uhlobo "lomhwamuko" olususa okunamafutha acid egazini luye e-mitochondria. Ngenxa yalesi ejenti, ama-fatty acids angasetshenziswa njengamandla. Uma ufuna ukusebenzisa amafutha njengophethiloli futhi uwenze kahle ngangokunokwenzeka, nakanjani uzodinga i-levocarnitine.
• I-L-Carnitine ithuthukisa ukukhuthazela ngokuvimbela ukwakheka kwe-lactic acid, engenye yezimbangela ezinkulu zokukhathala.
• I-Levocarnitine inciphisa ukwakheka kwemfucumfucu ye-metabolic ngesikhathi sokuzivocavoca. Lesi sici sivumela umsebenzi owandisiwe ngesikhathi sokuzivocavoca nokuvuselelwa okuthuthukile kokuvivinya umzimba.

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Ukubaluleka kwenqubo yokwehlisa isisindo

I-L-Carnitine yokwehlisa isisindo ingabaluleke kakhulu ngezikhathi zokulungiselela ukuncintisana okukhulu njengoba yehlisa amazinga we-lactic acid asemuva kokujima futhi ithuthukise ukusebenza. Igcina amazinga we-muscle glycogen ngesikhathi sokuzivocavoca. Ukwanda kokusetshenziswa komoya-mpilo kanye nokwehla kwesici sokuphefumula kukhombisa ukuthi i-l-carnitine yokudla ivuselela i-lipid metabolism, ivumela ama-fatty acids ukuthi asetshenziswe njengomthombo wamandla.

Kubangela ukwehla okuphawulekayo kwe-plasma lactate yangemva kokuhlinzwa, ekhiqizwa futhi isetshenziswe ngokuqhubekayo ngaphansi kwezimo ze-aerobic ngokugcwele.

Eqenjini lokulawula labantu abayi-10,000, abangaphansi kuka-1% abazweli kakhulu kulesi sithako - bangabantu abanezinkinga zezinso noma ukuphazamiseka kwesigqi senhliziyo okunzima.

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Ukusetshenziswa kwe-carnitine kwezemidlalo

Ukusebenza kwe-carnitine ekushiseni amafutha nasekunciphiseni isisindo, yize kufakazelwe yizifundo eziningi, cishe akukaze kusetshenziswe kwezemidlalo. Iqiniso ngukuthi izindlela zokomisa ezisetshenziswa abagijimi abangochwepheshe zisebenza kakhulu kunemiphumela yokusebenzisa i-carnitine, noma ngomthamo owandisiwe. Eqinisweni, ngokuya ngesisindo, i-carnitine iyi-placebo: ushintsho kusilinganiso samaphesenti wokusatshalaliswa kwamandla kusuka ku-lipid kuya kwizicubu ze-glycogen kuhlala kunganakwa.

I-Carnitine ayincibiliki amangqamuzana amafutha, kepha iwadlulisela kuphela kwi-mitochondria. Lokhu kusho ukuthi izinga lapho amandla atholakala khona kumaseli amafutha liyakhuphuka, ngakho-ke, inqubo yokushisa amafutha iyashesha. Lesi sici singasetshenziselwa ukusheshisa amalungiselelo asuselwa ku-salbutamol, clenbuterol, ephedrine (ngokwesibonelo, i-ECA), i-caffeine. Umthamo omncane we-L-carnitine uzoqeda imiphumela emibi eminingi yalezi zinto.

Ngaphezu kwalokho, kulokhu, i-carnitine izokwandisa ukusebenza kahle koqeqesho, ngoba izonikeza ngokushesha amandla avela emafutheni ashile. Lokhu kuzokhulisa kakhulu ukukhuthazela namandla nobungqabavu phakathi nosuku ngesikhathi sokomiswa.

Kepha kunengqondo ukuthatha i-l-carnitine solo? Yebo, ikakhulukazi kubadlali beCrossFit. I-L-carnitine yinto engeyona eye-steroidal ethinta amandla emisipha yenhliziyo futhi yehlisa izinga le-lactic acid.

Kulokhu kulandela ukuthi nge-carnitine ungakhuphula umkhawulo wokushaya kwenhliziyo, ngenkathi ukukuthola kuzoba nzima kakhulu. Lokhu akusho ukuthi ungaziqeqesha kakhulu, kepha ukuvivinya umzimba kuzolimaza kakhulu uhlelo lwezinhliziyo. Kulokhu, i-carnitine isebenza njengendlela yokuvimbela i- "sports heart syndrome"

Le nto izosiza kakhulu abasubathi asebekhulile kanye nabantu abasanda kuqala ukuziqeqesha futhi abangakaze babandakanyeke kwezemidlalo phambilini.

Ngakho-ke, kunomphumela wokuthatha i-carnitine, kepha ngaphandle kwesidingo esingadingekile sokuyisebenzisa njengesishisi esinamafutha noma umsizi we-cardio akusifanele - akusizi ngalutho. Kwezemidlalo, i-carnitine isetshenziswa ikakhulu njengesiqinisi senqubo yezinye izinto kanye nesikhuthazi semiphumela yaso.

Qaphela: Lokhu akuvimbeli abafundisi abaningi ekutheni bacindezele i-carnitine ngenkuthalo emakethe, ngaphansi kwesicishisi esinamandla. Ikakhulu, lokhu kuvamile emakilabhini elite elite, lapho amaholo abafundisi ancike ngqo ekuthengisweni kwebha yezemidlalo.

Ungayitholaphi i-carnitine

Ungayitholaphi i-L-carnitine futhi kungani uyibheka? Ngokungafani ne-creatine (ongwaqa begama nokufana kokusebenza), i-L-carnitine itholakala ngokweqile kwimikhiqizo yenyama, ikakhulukazi enyameni ebomvu. Kodwa-ke, enyameni futhi ngokuvamile isesimweni sayo semvelo, i-carnitine ayisebenzi ngalutho. I-Lipolic acid ikuso ngesimo sayo esingathathi hlangothi futhi kuphela uma umzimba udinga ukunqwabelana noma ukuhlanganisa lapho izoguqulwa khona.

Ukudla ucezu olukhulu lwe-steak kungahle kungabi kuhle. Ngenxa yezinqubo ezisebenzayo ze-catabolic ezenzeka ngemuva kwesikhathi eside, i-D-carnitine ingakhiqizwa emzimbeni, ezoba nomthelela omubi kakhulu ekukhuleni kwemisipha, ukukhuthazela nezinye izinkomba.

Ngakho-ke, kungcono ukuthatha i-carnitine kuma-supplements wezemidlalo. Kunezinhlobo eziningi zokukhululwa:

1. Ngendlela ewuketshezi. Lokhu empeleni yi-carnitine eyenziwe ngomumo ngesenzo esisheshayo - kuqinisekisa ukukhuphula amandla emizuzwini engu-15 ngaphambi kokuqeqeshwa. Kuyabiza, kunokutholakala okuphezulu kokusebenza kahle nokusebenza kahle okuphansi.
2. Impuphu. Inketho engcono kakhulu yabasubathi, njengoba ikuvumela ukuthi uzimele ngokuzimela umthamo we-amino acid. Isimo kuphela ukuthi i-carnitine kufanele ithathwe imizuzu engama-40 ngaphambi kokuqeqeshwa.
3. Kutholakala njengamaphilisi namaphilisi. Isidakamizwa esingenamsebenzi futhi esingadingekile esithengiswa emakhemisi. Amandla aphansi, ukutholakala okuphansi, umphumela we-zero.
4. Njengengxenye yesiphuzo samandla. I-carnitine njengengxenye inyusa imisebenzi yokudluliswa kwamaseli, eqinisa futhi yengeze imiphumela yamandla.
5. Njengengxenye yangaphambi kokuzivocavoca.

Ithebula lokudla eliqukethe i-l-carnitine

Uma uthatha isinqumo sokudla i-L-carnitine kuphela kusuka kumikhiqizo yemvelo, uzodinga itafula elikhombisa ukuthi yikuphi ukudla okuqukethe i-carnitine.

Ingozi engaba khona

Odokotela bahlala betshela abantu ngengozi yokusebenzisa kakhulu inyama ebomvu. Amazinga aphezulu amafutha agcwele kanye ne-cholesterol aziwa ngokulimaza inhliziyo. Kodwa-ke, ucwaningo olusha lukhombisile ukuthi ngaphezu kwe-cholesterol, i-L-carnitine nayo inemiphumela eyingozi.

Ukuthatha i-carnitine kukholakala ukuthi kukhulisa amandla, kusheshise ukuncipha, futhi kuthuthukise ukusebenza kwezemidlalo. Ngalesi sizathu, ezinye iziphuzo zamandla ziqukethe i-L-carnitine. Kodwa-ke, indlela yokusebenza kwalesi simo ayilula njengoba ibonakala.

Nakhu ukuthi kusebenza kanjani: Ngemuva kokungenisa i-L-carnitine, iya emathunjini, futhi amabhaktheriya emathumbu aguqula i-L-carnitine ibe yinto ebizwa nge-TMA, bese icutshungulwa isibindi. Isibindi siguqula i-TMA ibe yinhlanganisela exhunyaniswe nokwakheka kwamacwecwe emithanjeni nasesifo senhliziyo. Lolu shintsho lukhulu kakhulu kulabo abadla njalo inyama ebomvu. Ngokuphawulekile, ama-vegans kanye nemifino, noma ngabe ngemuva kokudla inani elikhulu le-carnitine, awatholi amazinga abalulekile we-TMA. Lokhu kungenzeka ngoba bane-gut gut bacteria ehlukile.

Inyama ebomvu ingenye yemithombo egcwele kakhulu ye-L-carnitine cishe ku-56-162 mg ngokusebenza ngakunye. I-L-carnitine ingatholakala futhi ekudleni okufana nengulube, ukudla kwasolwandle, nenkukhu, kepha emazingeni aphansi kakhulu - 3 kuya ku-7 mg ngokukhonza. Imikhiqizo yobisi efana no-ayisikhilimu, ubisi, noshizi isukela ku-3 kuye ku-8 mg ngokusebenza ngakunye. Kodwa-ke, izithasiselo zingumthombo oyinhloko we-L-carnitine kubantu abaningi - abanye bathatha kufika ku-500-1000 mg ngosuku. Uma uthola i-L-carnitine eyengeziwe, i-TMA iba sengcupheni yokuthola, engalimaza imithambo yegazi yakho ngokushesha okukhulu.

Okulandelayo kusuka kulokhu. Kulula kakhulu - ukuthatha i-carnitine ngokuhambisana nenani elikhulu lamafutha acid kuholela ekuqongeleleni i-cholesterol embi kanye nokuvela kwamacwecwe e-cholesterol.

Odokotela banikeza izincomo zokuvimbela:

1. Ungawadli amafutha e-polyunsaturated omega 6 ngezinsuku ezifanayo ne-carnitine.
2. Gwema ukudla okune-carnitine yemvelo, amaprotheni kanye ne-cholesterol.
3. Ungathathi i-L-Carnitine ngaphandle kwendlela yakho yokuzivocavoca.

Naphezu kwazo zonke izinzuzo ze-carnitine, ukuthuthukiswa kwezakhiwo zayo zokuthutha ekwakhiweni kwamaprotheni - imoto eyinhloko ye-cholesterol eyingozi - iphikisana ngokuphelele nazo zonke izinto eziwusizo zento.

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Umehluko phakathi kuka-l no-D

Inothi labahleli - Lesi sigaba sethulwe abanelukuluku lokwazi kakhulu. Ukuthola izengezo ze-D-carnitine cishe akunakwenzeka. Ngasikhathi sinye, ukukhawulela okungeyona eyakho ukuhlanganiswa kwayo futhi akubonakali kunengqondo.

I-D-carnitine isebenza njengomphikisi we-L-carnitine njenge-ejenti eyehlisa ukukhiqizwa kwe-lactic acid. I-amino acid iyafana nokwakheka kwe-L-carnitine, ngaphandle kwamaketanga ambalwa anamagatsha.

Inhloso yayo enkulu:

• ukwanda kwe-catabolism;
• ukunciphisa ijubane ukuthuthwa kwamafutha acid ku-mitochondria;
• ukwanda kwe-lactic acid.

Ngabe ucabanga ukuthi lokhu akujabulisi futhi kuyingozi emzimbeni? Ulungile uhhafu kuphela. I-Lactic acid, enqwabelana emisipheni, ivuselela inqubo yokwakha izicubu ezintsha. Ukubambezela ukuhanjiswa kwamafutha acid kuyadingeka ekulawuleni imetabolism ngenkathi kunciphisa ukusebenza komzimba. Ukuqinisa i-catabolism ngamaseli e-insulin avulekile kuqeda isisindo esiningi ngokweqile nobuthi emzimbeni. Ukuhlanganiswa ndawonye, ​​yonke i-carnitine engasetshenziswanga ngosuku ingashintshwa ngokukhululekile ibe yi-D-carnitine, futhi ngokufanayo.

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Ucwaningo Lwakamuva

I-carnitine ayikaqondakali ngokuphelele ngemithi yanamuhla. Kuze kube manje, izingxabano eziphathelene nokulimala nezinzuzo zayo azinciphi. Ngaphezu kwalokho, iKomidi lama-Olimpiki lizonquma ngokufakwa kwe-carnitine yokufakelwa ohlwini lwezinto ezingavunyelwe. Ngasikhathi sinye, ucwaningo lwakamuva lwe-American portal Nature medicine lwenze okutholakele okuningana ngokuphathelene nokulimala okungaba khona ukutholwa kwalesi sidakamizwa.

Kubalulekile ukuthi siqonde imigomo eyisisekelo yokudla okulingene. Ngisho nezinto ezenziwe umzimba zingalimaza. Ucwaningo lukhombisa ukuthi ukweqisa ngokweqile kwe-carnitine kungajwayelekile kungadala:

• ukudakwa kwamanzi;
• i-hyponatremia;
• buyisela emuva amandla ezinciphiso zenhliziyo.

Umphumela

Abasubathi bangadla ngokuphepha i-l-carnitine ngendlela yokuvuselela okwengeziwe ngesikhathi sokomiswa nokugcina inhliziyo. Uma usebenzisa i-L-carnitine eyengeziwe, sincoma ukuthi ingeqi ku-2000 mg (2 g) ngosuku. Abantu abangasubathi abadla inyama njalo abadingi ukuthenga i-carnitine eyengeziwe.

Uma kukhulunywa ngokusebenzisa umkhiqizo wabasubathi be-CrossFit, i-carnitine ekuqaleni izonciphisa ubungozi be-rhabdomyliosis. Ngokuzayo, ngokulungiswa okugcwele komzimba ekucindezelekeni, ukusetshenziswa kwe-carnitine ngeke kuthinte kakhulu ukusebenza komsubathi. Akukho ukuphikisana okuqondile ekusetshenzisweni kwaleli thuluzi. Kukhuthazwa ngenkuthalo kuma-pharmacy wabesifazane, naseziklabhini zezemidlalo zabesilisa.

Bukela ividiyo: L-Carnitine. How to Mobilize Fat u0026 Enhance Brain Health - Thomas DeLauer (Februwari 2025).