Ukwakha umzimba kanye nemidlalo "yensimbi" ngeminyaka yama-60s yekhulu elidlule behluke kakhulu kuzinguqulo zesimanje. Futhi akukhona nje mayelana nezakhiwo zokuqeqesha ezithuthukisiwe. Imboni yamakhemikhali nokondleka kwezemidlalo kwekhulu elisha kuye kwaqhubekela phambili. Abasubathi banamuhla bazi kahle ukuthi imisipha yabo idinga ini nokuthi isebenza kanjani. Kodwa-ke, ngisho nabadlali abasethuthuke kakhulu abakwazi ukusho njalo ukuthi i-glutamine, i-creatine nezinye izengezo zemidlalo ziyini.
Ukuvala igebe: IGlutamine iyi-amino acid etholakala kuphela kuma-protein avela enyameni. Itholakala ngamanani amancane emikhiqizweni yobisi.
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Yenzelwe ini
I-Glutamine ingenye yama-amino acid amathathu abalulekile athinta ngqo ukwakhiwa kwemisipha. Umbuzo ophusile ungavela - kungani uwucabanga ngokuhlukile kumaprotheni? Ake sikuthole ngokulandelana. Amaphrotheni ahlukaniswa abe inqwaba yama-amino acid lapho ephukile, kufaka phakathi noma izakhi ezingavamile ezifana ne-arginine.
Ngasikhathi sinye, ama-amino acid akha amaprotheni adlala indima ebalulekile emzimbeni:
- banesibopho sendlala yegilo;
- lawula imisebenzi yomgudu wokugaya ukudla;
- ukuthutha ama-fatty acids amaningi;
- lawula imetabolism.
Ubuningi bamaprotheni ekudleni kwakho akusho ukwanda okusheshayo kwemisipha.
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Imiphumela kuma-protein protein synthesis
Yini i-glutamine? Ngokungafani namanye ama-amino acid, ayigcini ngokuthinta amaprotheni synthesis synthesis, kepha futhi ithonya neminye imisebenzi ethinta ngqo ukusebenza kwezemidlalo. Ikakhulu, unesibopho sokuvulwa kwedepho yezokuthutha. Lapho kukhishwa i-insulin, ama-carbohydrate angena emisipheni aguqulwa abe yi-glycogen, kodwa bambalwa abantu abazi ukuthi izitolo ze-glycogen ngokwazo zakhiwe ngamaseli wamaprotheni. I-Glutamine ingalandisa kakhulu inani lamaseli ezokuthutha.
Ngokulandelayo, ukwanda kwenani lamaseli we-glycogen kukuvumela ukuthi uqoqe i-glycogen eningi. Umphumela uzoba kanje:
- amandla amancane agcinwa kumaseli anamafutha;
- ukukhuthazela kuyanda;
- ukwanda kwevolumu yemisipha;
- kukhona izinqolobane ezigciniwe ze-glycogen.
Ngaphezu kwalokho, i-glutamine ithinta ngqo ukuhlanganiswa kwemicu yamaprotheni ngokwabo. Ngakho-ke, umzimba uyakwazi ukuguqula ngokuzimela amaprotheni abe yimisipha ngenani elingekho ngaphezu kwama-500 g ngenyanga. Leli qiniso libambezela kakhulu intuthuko yamandla. Futhi yingakho abasubathi abaningi, befuna ukuthola umphumela osheshayo, bephendukela ekusebenziseni i-anabolic steroids. IGlutamine ixazulula le nkinga ngendlela ephephile.
Ukwanda okuphawulekayo kwama-amino acid e-glutamine emzimbeni kuvumela inani elikhulu lamaseli amasha ukuthi ahlanganiswe ngesikhathi kutholakala i-insulin. Ekuqaleni, lokhu akuholeli ekuthuthukeni okuphawulekayo emiphumeleni. Kepha lapho umgijimi ehlasela ithafa lamandla, i-glutamine ingadala i-hyperplasia, okuholele ekunqobeni ukuma kanye nokukhula okuqhubekayo.
Yikuphi ukudla okuqukethe i-amino acid
Akuwona wonke umuntu othanda ukusebenzisa okunomsoco kwezemidlalo ezindaweni zabo zokuqeqesha. Ngalesi sizathu, abasubathi bahlushwa ukuntuleka kwama-amino acid adingekayo. Ngaphezu kwalokho, ama-BCAA kanye nokuhlukaniswa kwamaprotheni kuyabiza impela. Ngakho-ke, kufanelekile ukunaka ukudla okuqukethe inani elikhulu le-glutamic acid.
Qaphela: itafula alikucabangeli ukutholakala kwe-glutamic acid nezinye izici eziningi, ngenxa yokuthi ukumuncwa kwangempela kwe-glutamine kusuka kumkhiqizo kuzoba kuncane kakhulu kunalokho okukhonjiswe etafuleni.
| Okuqukethwe kwe-Glutamine ku-100 g wokudla kwemvelo | ||
| Umkhiqizo | Amaphesenti we-amino acid kumaprotheni | Ingqikithi yeGlutamic Acid |
| Inkomo | 18,6% | 3000 mg |
| I-Cottage shizi | 15% | 2400 mg |
| Amaqanda | 12,8% | 1800 mg |
| Ushizi onzima | 23% | 4600 mg |
| Inyama yengulube | 11,7% | 1700 mg |
| UKrill | 18,9% | 2800 mg |
| I-Sea bass | 18,2% | 1650 mg |
| Ikhodi | 17,5% | 2101 mg |
| I-Goose fillet | 16,5% | 2928 mg |
| Inkukhu yesikhumba | 16% | 3000 mg |
| Imikhiqizo ye-Soy | 14% | 2400 mg |
| Ukolweni | 13,1% | 1800 mg |
| Upelepele oluhlaza | 2,8% | 611 mg |
| Ikhodi | 10% | 1650 mg |
| I-Kefir | 7,9% | 2101 mg |
| Ushizi osetshenzisiwe | 12,8% | 2928 mg |
Iphuzu elibalulekile: cishe i-20% yenkomo iqukethe amafutha, okumele acatshangelwe lapho kubalwa futhi kudliwa i-glutamic acid.
Esinye isici esibalulekile siphathelene nokwelashwa kokushisa. I-Glutamine itholakala kuphela kuphrotheni eyinkimbinkimbi. Ngakho-ke, ngokuthosa okuqinile noma ukupheka okude, kungazigoqa zibe ngamaketanga alula e-amino acid, engeke asizakale kangako.
Izinzuzo ze-glutamine kwezemidlalo
Izinzuzo zezemidlalo ze-glutamine zisobala kubo bonke abakhi bomzimba. Kodwa-ke, kwabanye abagijimi abalawula isisindo esiqinile, usizo lwayo lucacile, ngoba ukwanda kwezitolo ze-glycogen kuthinta isisindo.
Ngokuvamile, i-glycogen ithinta umzimba womdlali kanjena:
- kwandisa amandla esiphezulu;
- kunciphisa ukukhathala kwasemini;
- kwandisa ukukhuthazela komsubathi;
- ikuvumela ukuba unqobe ukumiswa kwamandla;
- igcina imisipha ngesikhathi somiswa.
Lesi sakamuva sibaluleke kakhulu. Uma uthatha i-glutamine ngqo (ngomthamo onconywayo ka-4-10 g ngosuku), kuthi ngesikhathi sokuvula ngakunye kwedepho ngosizo lwe-insulin, i-amino acid izongena ngqo emisipheni futhi ikhokhele imiphumela yekhathalogi ehlobene neqiniso lokuthi umzimba uzozama ukususa okweqile umthengi wamandla (imisipha).
Ikakhulu, i-glutamine iyasebenza ekushintshaneni kwe-carbohydrate kanye nokudla okuqinile okungenama-carbohydrate, njengoba kunganciphisi ijubane lomzimba. Kungcono ukuthatha i-amino acid ngokuhlukile ekudleni kungakapheli imizuzu engu-5-12 ngemuva kokuphela kokuzivocavoca - okungukuthi, ngaphambi kokuba kuvulwe iwindi leprotheyini ne-carbohydrate. Ngaphezu kwalokho, kunconywa ukuthi kudle ukudla okuqukethe i-glutamine ebusuku ukunciphisa umphumela we-catabolism.
Ingozi engaba khona
Njenganoma yimuphi omunye umkhiqizo wezemidlalo wensimbi, i-glutamine ixhunyaniswe nezinganekwane ezahlukahlukene. Ingabe i-glutamine inemiphumela emibi? Ngokucabangela iqiniso lokuthi le-amino acid ihlala inikezwa emzimbeni ngamanani amancane, i-glutamine ayibangeli monakalo emzimbeni.
Okuwukuphela kobuhlungu abadlali abangabuthola ku-glutamine buvela ekuqedeni ngokweqile. Uma usebenzisa okungaphezu kwe-15 g yayo ngesikhathi se-amino acid, ungathola ukugaya nokuhuda okunamandla, okuzophela ngokushesha ngemuva kokukhishwa kwe-amino acid emzimbeni.
Umkhiqizo ushintsha kancane i-pH yemvelo esiswini, icasule amathumbu. Ngaphandle kwalokho, noma ngabe ngemithamo ekhuphukile ye-glutamine, akutholakalanga umthelela esibindini nasezinsweni, ngoba i-asidi incibilika ngisho nasesigabeni sokugaya esiswini, lapho ingena khona ngqo egazini, idlula i-filtrate yesibindi.
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Izithasiselo eziphezulu zeGlutamine
I-Glutamine itholakala kwizengezo eziningi zezemidlalo. Umthombo oshibhile kunayo yonke yi-whey protein, equkethe cishe ama-20% we-amino acid ebalulekile. Labo abafuna ukuthenga amaprotheni ama-whey amahle kufanele banake i-80% CBR. Ngaphandle kokuthi izinzuzo zayo zisakazwa ngokweqile futhi empeleni ziyi-whey protein ejwayelekile, isalokhu ingomunye wemikhiqizo eshibhile ekilasini layo, ikakhulukazi lapho ithengwa ngqo kumenzi.
Labo abajwayele ukuminza imizimba yabo ngezikweletu zamadola kufanele banake i-BCAA kanye ne-glutamine eyengeziwe yokungezelela. L
Ama-BCAA amahle kakhulu aqukethe i-glutamine yilawa:
- Ama-capsules wokudla okulungile. Okubiza kakhulu emakethe, kepha ngenani elikhulu kakhulu lezitifiketi zekhwalithi.
- Inkampani yakwa-Weider bcaa - inokwakheka kwe-glutamine ecebile futhi inesakhiwo se-4-2-1, ngokuqhathaniswa ne-2-1-1 ejwayelekile.
- I-Ultimate Nutrone standalone glutamine - elungele labo abajwayele ukusebenzisa amaprotheni esoya kwifomula yabo yokudla okunempilo.
- I-BCAA evela eSan.
- I-BCAA evela eGaspari Nutrition.
Umphumela
Akunandaba ukuthi unamathela ekudleni kwezemidlalo ekwakheni umzimba, iCrossFit neminye imidlalo yezensimbi noma ungumsekeli wemikhiqizo yemvelo kuphela, khumbula ukuthi ivela kuma-amino acid, hhayi kusuka kumaprotheni, imisipha yakho yakhiwe. Amaphrotheni noma ikanjani ahlukana abe ama-amino acid, aphenduka lawo mabhulokhi amancane adingekayo ukwakha isibalo esifanelekile.
I-Glutamine ayakhiqizwa emzimbeni, ngakho-ke lungisa indlela odla ngayo ngendlela yokuthi ungayicebisi hhayi kuphela ngamaprotheni alula, kepha futhi nangama-amino acid abalulekile.
