Beta-Alanine - Nhungamiro Yekutanga

Zvemukati

• Chii chinonzi Beta-Alanine?
• Chinoshanda sei?
• Athletic Performance uye Simba
• Inowedzera Nguva kusvika Kuneta
• Bhenefiti Pfupi-Nguva Yekudzidzira
• Zvimwe Zvakanakira
• Muviri Kuumbwa
• Zvimwe Zvakanakira Hutano
• Wepamusoro Chikafu Sosi
• Dosage Kurudziro
• Kudzivirirwa uye Nezvakakomba Mhedzisiro
• Kubatanidza Sports Supplements
• Sodium Bicarbonate
• Zvisikwa
• Icho Chinokosha

Beta-alanine ndeye yakakurumbira yekuwedzera pakati pevatambi uye vanofarira kugwinya.

Izvi zvinodaro nekuti zvakaratidzirwa kusimudzira mashandiro uye kubatsira hutano hwakazara.

Ichi chinyorwa chinotsanangura zvese zvaunoda kuti uzive nezve beta-alanine.

Chii chinonzi Beta-Alanine?

Beta-alanine isiri-yakakosha amino acid.

Kusiyana neakawanda maamino acids, haina kushandiswa nemuviri wako kugadzira mapuroteni.

Pane kudaro, pamwe chete ne histidine, inogadzira carnosine. Carnosine inozochengeterwa mumhasuru dzako dzemabhonzo ().

Carnosine inoderedza lactic acid kuwanda mumhasuru dzako panguva yekurovedza muviri, izvo zvinotungamira mukuvandudzwa kwemitambo (,).

Beta-alanine isiri-yakakosha amino acid. Muviri wako unoishandisa kuburitsa carnosine, iyo inobatsira kuvandudza mashandiro emitambo.

Chinoshanda sei?

Mumhasuru dzako, mazinga e histidine anowanzo kuve akakwirira uye beta-alanine mazinga akaderera, ayo anotadzisa kugadzirwa kwecarnosine (,).

Kuwedzera ne beta-alanine kwakaratidzirwa kukwidziridza mwero wecarnosine mumasumbu ne80% (,,,,,).

Aya ndiwo maitiro anoita carnosine panguva yekurovedza muviri:

• Glucose yakaputsika pasi: Glycolysis ndiko kuputsika kweshuga, inova iyo sosi huru yemafuta panguva yekukwikwidza kurovedza muviri.
• Lactate inogadzirwa: Sezvo iwe uchirovedza muviri, mhasuru dzako dzinopwanya glucose pasi kuita lactic acid. Izvi zvinoshandurwa kuita lactate, iyo inogadzira hydrogen ions (H +).
• Tsandanyama dzinowedzera kuva acidic: Iyo hydrogen ions inoderedza iyo pH mwero mumhasuru dzako, ichiita kuti iwedzere kuva acidic.
• Kuneta kunogadzika mukati: Tsvina acidity inovhara kuputsika kweglucose uye inoderedza masimba ako kuita contract. Izvi zvinokonzera kuneta (,,).
• Carnosine buffer: Carnosine inoshanda sechinhu chinopesana neacid, ichideredza acidity mumhasuru panguva yekukwikwidza kurovedza muviri (,).

Sezvo beta-alanine inowedzera inowedzera carnosine mazinga, iwo anobatsira mhasuru dzako kudzikisa iwo asidhi mazinga panguva yekurovedza muviri. Izvi zvinoderedza kuneta kwakazara.

Beta-alanine inowedzera kuwedzera carnosine, iyo inoderedza acidity mumhasuru dzako panguva yekukwirisa kurovedza muviri.

Athletic Performance uye Simba

Beta-alanine inovandudza mashandiro emitambo nekuderedza kuneta, kuwedzera kutsungirira uye kuwedzera mashandiro mukukwirisa-kurovedza muviri.

Inowedzera Nguva kusvika Kuneta

Zvidzidzo zvinoratidza kuti beta-alanine inobatsira kuwedzera yako nguva kusvika pakuneta (TTE).

Mune mamwe mazwi, zvinobatsira iwe kurovedza muviri kwenguva yakareba panguva. Chidzidzo chevatyairi vemabhasikoro chakawana kuti vhiki ina dzekuwedzera dzakawedzera basa rakapedzwa ne13%, ichiwedzera imwe 3.2% mushure memasvondo gumi (,,,).

Saizvozvowo, varume makumi maviri pamuedzo webhasikoro wakaenzana vakawedzera nguva yavo kusvika pakuneta ne13-14% mushure memavhiki mana e beta-alanine anowedzera ().

Bhenefiti Pfupi-Nguva Yekudzidzira

Muzhinji, mhasuru acidosis inoganhurira iyo nguva yeakanyanya-kusimba kurovedza muviri.

Nechikonzero ichi, beta-alanine inonyanya kubatsira mashandiro panguva yekukwirisa-uye kwenguva pfupi yekurovedza muviri inogara imwe kusvika maminetsi akati wandei.

Imwe ongororo yakaratidza kuti vhiki nhanhatu dzekutora beta-alanine yakawedzera TTE ne19% panguva yekudzidzira kwakasimba nguva (HIIT) ().

Mune kumwe kuongorora, vakwasvi gumi nevasere vakawedzera kwemasvondo manomwe vaive masekonzi 4.3 nekukurumidza kupfuura boka re placebo mumakwikwi emamita zviuru zviviri anogara pamusoro pemaminetsi matanhatu ().

Zvimwe Zvakanakira

Kune vakuru vakura, beta-alanine inogona kubatsira kuwedzera mhasuru kutsungirira ().

Mukudzivirira kudzidziswa, inogona kuwedzera kudzidzisa vhoriyamu uye kudzikisa kuneta. Zvisinei, hapana humwe uchapupu huripo hwokuti beta-alanine inovandudza simba (,,,).

Beta-alanine inonyanya kushanda mukurovedza muviri kusingaperi kwemaminetsi akati wandei. Inogona kubatsira kudzikisa kuneta nepo ichiwedzera kurovedza muviri kugona uye mhasuru kutsungirira.

Muviri Kuumbwa

Humwe humbowo hunoratidza kuti beta-alanine inogona kubatsira mukuumbwa kwemuviri.

Imwe ongororo yakaratidza kuti kuwedzera kwemavhiki matatu kwakawedzera kuonda kwemhasuru ().

Zvinogoneka kuti beta-alanine inovandudza kugadzirwa kwemuviri nekuwedzera vhoriyamu yekudzidzira nekusimudzira kukura kwemhasuru.

Nekudaro, zvimwe zvidzidzo zvinoratidza hapana musiyano wakakura mukuumbwa kwemuviri uye uremu hwemuviri mushure mekurapwa (,).

Beta-alanine inogona kubatsira kuwedzera kurovedza muviri vhoriyamu. Izvi zvinogona kutungamira mukuwedzera mumuviri mutete - kunyangwe hazvo humbowo hwakasanganiswa.

Zvimwe Zvakanakira Hutano

Beta-alanine inowedzera carnosine mazinga, ayo anogona kuve akati wandei mabhenefiti ehutano.

Sezvineiwo, mhuka uye bvunzo-chubhu zvidzidzo zvinoratidza kuti carnosine ine antioxidant, anti-kuchembera uye immune-inosimudzira zvivakwa. Nekudaro, zvidzidzo zvevanhu zvinodiwa.

Iyo antioxidant mabhenefiti eacarnosine anosanganisira neutralizing mahara radicals uye kudzora kushushikana kweiyo oxidative (,,).

Zvakare, bvunzo-chubhu zvidzidzo zvinoratidza kuti carnosine inosimudzira nitric oxide kugadzirwa. Izvi zvinogona kubatsira kurwisa kukwegura uye kuvandudza hutano hwemwoyo ().

Chekupedzisira, carnosine inogona kuwedzera kunaka uye mashandiro emhasuru kune vakuru vakuru (,).

Carnosine ine antioxidant uye immune-inosimudzira zvivakwa. Izvo zvinobatsirawo mhasuru kushanda kune vakuru vakuru.

Wepamusoro Chikafu Sosi

Zvinyorwa zvepamusoro zvekudya zve beta-alanine nyama, huku uye hove.

Icho chikamu chemakomputa mahombe - kunyanya carnosine uye anserine - asi inotsemuka kana yagayiwa.

Vezvirimwa uye vegans vane 50% yakaderera carnosine mumhasuru yavo ichienzaniswa neyamivivores (28).

Kunyangwe vanhu vazhinji vachigona kuwana huwandu hwakakwana hwebeta-alanine kubva pakudya kwavo, zvinowedzera zvinowedzera huwandu hwayo zvakanyanya.

Beta-alanine inogona kuwanikwa kubva kuzvikafu zvine carnosine, senge nyama, huku uye hove.

Dosage Kurudziro

Chiyero chakajairika chebeta-alanine ndeye 2-5 magiramu zuva nezuva ().

Kudya beta-alanine nechikafu kunogona kuwedzera kuwedzera mwero wecarnosine ().

Beta-alanine zvinowedzera zvinoita kunge zvirinani pakuzadza mhasuru carnosine nhanho pane kutora carnosine pachayo ().

Inowanzo kukurudzirwa kuti idye 2-5 magiramu ebeta-alanine mazuva ese. Kuitora pamwe nekudya kunogona kutonyanya kushanda.

Kudzivirirwa uye Nezvakakomba Mhedzisiro

Kutora zvakawandisa zvebeta-alanine kunogona kukonzera paraesthesia, kunzwisisika kusingawanzo kunzi "kurira kweganda." Inowanzoitika kumeso, mutsipa uye kumashure kwemaoko.

Iko kusimba kweiyi kurira kunowedzera nehukuru hweyero. Inogona kudzivirirwa nekutora madosi madiki - kutenderedza 800 mg panguva ().

Iko hakuna humbowo hwekuti paraesthesia inokuvadza munzira ipi neipi ().

Imwe inogoneka mhedzisiro mhedzisiro kuderera mumatanho etaini. Izvi zvinodaro nekuti beta-alanine inogona kukwikwidza kurwisa taurine yekudyiwa mumhasuru dzako.

Zvimwe zvinokanganisa zvinosanganisira kurira uye kuderera mu taurine. Iyo data ishoma, asi beta-alanine inoita kunge yakachengeteka kune vanhu vane hutano.

Kubatanidza Sports Supplements

Beta-alanine inowanzo kusanganiswa nezvimwe zvinowedzera, zvinosanganisira sodium bicarbonate uye creatine.

Sodium Bicarbonate

Sodium bicarbonate, kana kubheka soda, inowedzera kurovedza muviri nekudzikisa acid muropa rako uye mhasuru ().

Ongororo dzakawanda dzakaongorora beta-alanine uye sodium bicarbonate mukubatana.

Mhedzisiro yacho inoratidza zvimwe zvakanaka kubva mukubatanidza izvo zviviri zvinowedzera - kunyanya panguva yekurovedza muviri uko mhasuru acidosis inodzivirira kuita (,).

Zvisikwa

Zvisikwa zvinobatsira kukwirisa-kurovedza muviri kuita nekuwedzera kuwanikwa kweATP.

Kana ikashandiswa pamwechete, zvisikwa uye beta-alanine zvakaratidzirwa kubatsira kurovedza muviri, simba uye kuonda kwemhasuru (, 36,).

Beta-alanine inogona kutonyanya kushanda kana ikasanganiswa nemishonga inowedzera sodiamu bicarbonate kana creatine.

Icho Chinokosha

Beta-alanine inowedzera mashandiro nekuwedzera kurovedza muviri kugona uye kudzikira kwemhasuru kuneta.

Iyo zvakare ine antioxidant, immune-inosimudzira uye inorwisa-kukwegura zvivakwa.

Iwe unogona kuwana beta-alanine kubva kuzvikafu zvine carnosine kana kuburikidza nemawedzera. Dhizi yakakurudzirwa ndeye 2-5 gramu zuva nezuva.

Kunyangwe yakawandisa mari inogona kukonzeresa kuganda, beta-alanine inoonekwa seyakachengeteka uye inoshanda yekuwedzera yekuwedzera kurovedza muviri.