Glutamine: Zvakanakira, Zvishandiso uye Nezvakakomba Mhedzisiro

Zvemukati

• Chii chinonzi Glutamine?
• Inowanikwa mune Zvakawanda Zvikafu
• Izvo Zvakakosha kune iyo immune System
• Inoita Basa Mune Utumbo Hutano
• Mhedzisiro paMhasuru Kuwana uye Exercise Performance
• Chipimo chemushonga, chengetedzo uye mhedzisiro
• Icho Chinokosha

Glutamine yakakosha amino acid ine akawanda mabasa mumuviri.

Icho chivakwa cheprotein uye chakakosha chikamu chemuviri wemuviri.

Uyezve, glutamine ine basa rakakosha muhutano hwemukati.

Muviri wako unogadzira amino acid, uye inowanikwa mune zvakawanda zvekudya. Asi, iwe unogona kusava nechokwadi kana iwe uchida kuwedzerwa glutamine kubva kune zvinowedzera zvehutano hwakakwana.

Ichi chinyorwa chinotsanangura kuti nei glutamine yakakosha uye inokurukura zvakanakira uye chengetedzo yegutamine inowedzera.

Chii chinonzi Glutamine?

Glutamine ndeyeamino acid. Amino acids mamorekuru anotamba akawanda mabasa mumuviri.

Chinangwa chavo chikuru ndechekushanda sezvivakwa zvemapuroteni.

Mapuroteni akakosha kunhengo. Ivo zvakare vanoshanda mamwe mabasa, sekutakura zvinhu muropa uye kurwisa hutachiona hunokuvadza uye mabhakitiriya (1).

Kufanana nemamwe akawanda maamino acids, iripo mumhando mbiri dzakasiyana: L-glutamine uye D-glutamine.

Ivo vakada kufanana asi vane akasiyana akasiyana mamorekuru kurongeka ().

Iyo fomu inowanikwa mune zvekudya uye zvinowedzera ndeye L-glutamine. Mamwe ekuwedzera anonyora seL-glutamine, asi vamwe vanongoshandisa yakawedzera izwi rekuti glutamine.

Ipo L-glutamine ichishandiswa kugadzira mapuroteni uye kuita mamwe mabasa, D-glutamine inoita kunge isingakoshe muzvinhu zvipenyu (,).

L-glutamine inogona kugadzirwa zvakasikwa mumuviri wako. Muchokwadi, ndiyo yakanyanya kuwanda amino acid muropa uye nezvimwe zvinwiwa zvemuviri (,).

Nekudaro, pane dzimwe nguva apo iyo glutamine inoda yemuviri wako yakakura kudarika kugona kwayo kuigadzira ().

Naizvozvo, inoonekwa seyakakosha amino acid, zvichireva kuti inofanirwa kuwanikwa kubva mukudya pasi pemamwe mamiriro, sekukuvara kana kurwara (8).

Zvakare, glutamine inokosha mamorekuru eiyo immune system uye hutumbu hutano ().

Pfupiso Glutamine yakakosha amino acid. L-glutamine ndiyo fomu inowanikwa mune zvekudya, zvinowedzera uye nemuviri wemunhu. Icho chikamu chemapuroteni mumuviri wako uye ane chekuita nekuzvidzivirira uye hutano hwemukati.

Inowanikwa mune Zvakawanda Zvikafu

Glutamine inowanzo kuwanikwa mune dzakasiyana siyana zvekudya. Izvo zvafungidzirwa kuti chikafu chaicho chine magiramu matatu kusvika matanhatu pazuva, asi izvi zvinogona kusiyana zvichienderana nedhayeti yako (10).

Huwandu hukuru kwazvo hunowanikwa muzvigadzirwa zvemhuka nekuda kwemapuroteni avo epamusoro.

Nekudaro, zvimwe zvekudyara-zvinodyiwa zvine huwandu hukuru hwayo mupuroteni yavo.

Imwe yedzidzo yakashandisa epamberi malabhini matekiniki kuona kuti yakawanda sei L-glutamine inowanikwa mune dzakasiyana chikafu ().

Izvi zvinotevera zvikamu zvepuroteni zvakaumbwa neL-glutamine muchikafu chega chega:

• Mazai: 4.4% (0.6 g pa100 g yemazai)
• Nyama yemombe: 4.8% (1.2 g pa100 g yemombe)
• Mukaka wakawanda: 8.1% (0.3 g pa100 g yemukaka)
• Tofu: 9.1% (0.6 g pa 100 g ye tofu)
• Mucheka muchena: 11.1% (0.3 g pa100 g yemupunga)
• Chibage: 16.2% (0.4 g pa100 g yechibage)

Kunyangwe mamwe masosi ezvirimwa, senge chena mupunga uye chibage, ane yakakura muzana muzana yemapuroteni akaumbwa ne glutamine, iwo ane zvakaderera zvakaderera mapuroteni zvirimo (,,).

Nekudaro, nyama uye zvimwe zvigadzirwa zvemhuka ndiyo nzira dziri nyore dzekuwana huwandu hwakawanda hwayo.

Nehurombo, iyo chaiyo glutamine zvemukati mezvakanyanya zvekudya hazvina kudzidza.

Nekudaro, nekuti glutamine chikamu chinodikanwa chemapuroteni, chingangoita chero chikafu chine mapuroteni chichava neiyo glutamine.

Kutarisa pakuwana mapuroteni akakwana mukudya kwako kwese inzira iri nyore yekugona kuwedzera huwandu hwegutamine yauri kudya.

Pfupiso

Chinenge chero chikafu chine protein chinenge chiine glutamine, asi zviyero zvinosiyana. Zvikafu zvemhuka zviwanikwa zvakanaka nekuda kweprotein yavo yezviri mukati. Kuwana mapuroteni akakwana mukudya kwako kunogona kuona kuti uri kuwana zvakakwana.

Izvo Zvakakosha kune iyo immune System

Rimwe remabasa akakosha kwazvo egutamine ibasa rayo muma immune system.

Iyo yakakosha mafuta sosi yemaseru ekudzivirira, kusanganisira machena maseru eropa uye mamwe matumbu emukati ().

Zvisinei, huwandu hweropa rayo hunogona kudzikira nekuda kwekukuvara kukuru, kutsva kana kuvhiya (,).

Kana kudikanwa kwemuviri we glutamine kuri kukuru kupfuura kugona kwayo kuigadzira, muviri wako unogona kuputsa zvitoro zveprotein, senge mhasuru, kuburitsa yakawanda yeiyi amino acid (17,).

Pamusoro pezvo, mashandiro ezvirwere zvemuviri anogona kukanganiswa kana huwandu husina kukwana hwegutamine huripo (17,).

Nezvikonzero izvi, kudya kweprotein-kwepamusoro, kudya kwakanyanya-glutamine kana zvinowedzera glutamine zvinowanzo gadzirirwa mushure mekukuvara kukuru senge kutsva (17).

Zvidzidzo zvakare zvazivisa kuti zvinowedzera glutamine zvinogona kusimudzira hutano, kudzikisa hutachiona uye kutungamira kuchipatara kupfupi mushure mekuvhiyiwa (,).

Uyezve, ivo vakaratidzirwa kugadzirisa kupona uye kudzikisa mutengo wekurapa mune vanorwara zvakanyanya (,).

Zvimwe zvidzidzo zvakaratidza kuti glutamine zvinowedzera zvinogona zvakare kugadzirisa immune immune mumhuka dzakatapukirwa nehutachiona kana hutachiona (,).

Zvisinei, hapana rutsigiro rwakasimba rwezvakanaka muvanhu vakuru vane hutano, uye zvinodiwa nevanhu ava zvinogona kusangana kuburikidza nekudya uye nemuviri kugadzirwa kwepanyama ().

Pfupiso Glutamine inoita basa rakakosha mukuchengetedza immune. Nekudaro, panguva yekurwara kana kukuvara, muviri unogona kutadza kuburitsa zvakakwana zvawo. Glutamine inowedzera inogona kubatsira kuvandudza immune immune uye kuchengetedza mapuroteni zvitoro mumuviri.

Inoita Basa Mune Utumbo Hutano

Glutamine immune system mabhenefiti ane hukama nebasa rayo muhutano hwemukati.

Mumuviri wemunhu, ura hunotorwa sechikamu chikuru chemuviri wemuviri.

Izvi zvinodaro nekuda kwemazhinji maseru emukati ane mabasa ekudzivirira muviri, pamwe nemamirioni emabhakitiriya anogara mumatumbu ako uye anokanganisa hutano hwako hwemuviri ().

Glutamine yakakosha sosi sosi yematumbo uye maseru ekudzivirira (,).

Izvo zvinobatsirawo kuchengetedza chipingamupinyi pakati pemukati matumbu uye nemuviri wako wese, nokudaro zvichidzivirira kurwisa kunoyerera ura (,).

Izvi zvinodzivirira hutachiona hunokuvadza kana chepfu kubva mukubva mumatumbu ako kuenda kune imwe muviri wako ().

Pamusoro pezvo, zvakakosha kuti kukura kwakajairika uye kugadziriswa kwemasero ari muura (,).

Nekuda kwebasa rakakura rematumbo mune immune system, glutamine inogona kubatsira hutano hwako hwese hwemuviri nekutsigira matumbu maseru (,).

Pfupiso Matumbo ako ndiwo chikamu chikuru chemuviri wako. Glutamine isimba sosi yematumbo uye maseru ekudzivirira. Izvo zvinobatsirawo kuchengetedza chipingamupinyi pakati pematumbo uye nemuviri wako wese uye zvinobatsira nekukura kwakakodzera kwematumbo maseru.

Mhedzisiro paMhasuru Kuwana uye Exercise Performance

Nekuda kwebasa rayo seyakavaka chivakwa cheprotein, vamwe vaongorori vakaedza kuti kutora glutamine sekuwedzera kunovandudza mhasuru kuwana kana kurovedza muviri.

Mune kumwe kuongorora, vanhu makumi matatu nevatatu vakatora glutamine kana placebo mukati memavhiki matanhatu ekudzidzira uremu ().

Pakupera kwekudzidza, mapoka ese ari maviri airatidzira yakawedzera mhasuru uye simba. Zvisinei, pakanga pasina misiyano pakati pemapoka maviri aya.

Zvimwe zvidzidzo zvakaratidzawo kuti hazvina zvazvinoita pahuremu hwemhasuru kana kuita (,).

Nekudaro, kumwe kutsvagurudza kwakazivisa kuti glutamine zvinowedzera zvinogona kudzora tsandanyama kusuruvara uye kunatsiridza kupora mushure mekunyanyisa kurovedza muviri ().

Muchokwadi, kumwe kuongorora kwakaratidza kuti glutamine kana glutamine pamwe nemahydrohydrate zvinogona kubatsira kudzikisa mucherechedzo weropa wekuneta mukati memaawa maviri ekumhanya ().

Yakave zvakare yakashandiswa kuyedza kusimudzira immune immune yevatambi, asi mhedzisiro inosiyana (,,).

Kumwe kutsvagurudza kwakawana kuti haina kuvandudza kupora kwezvitoro zvehydrohydrate (glycogen) mumhasuru painowedzerwa kumahydrohydrate uye mamwe maamino acids ().

Mukupedzisira, hapana humbowo hwekuti izvi zvinowedzera zvinopa rubatsiro kune mhasuru kuwana kana simba. Iko kune kumwe kutsigirwa kushoma kwemimwe mhedzisiro, asi kumwe kutsvagurudza kunodiwa.

Izvo zvakakoshawo kuti uzive kuti vatambi vazhinji vane mapuroteni mazhinji anodyiwa muzvikafu zvavo zvenguva dzose, zvichireva kuti vanogona kunge vachidya huwandu hwakawanda hwe glutamine kunyangwe vasina zvekuwedzera ().

Pfupiso Iko kune kushoma kutsigirwa kwekushandiswa kwe glutamine zvinowedzera zvekuwedzera mhasuru kana kushanda kwesimba. Zvisinei, vanogona kuderedza kuneta kana kuderedza kusuruvara kwemisumbu panguva uye shure kwekudzidzira.

Chipimo chemushonga, chengetedzo uye mhedzisiro

Sezvo glutamine iri amino acid iyo inogadzirwa zvakasikwa mumuviri uye inowanikwa mune zvakawanda zvekudya, hapana kunetsekana kuti zvinokuvadza muhuwandu hwakawanda.

Izvo zvave zvichifungidzirwa kuti chikafu chaicho chinogona kunge chiine magiramu matatu kusvika matanhatu pazuva, kunyange hazvo huwandu uhwu hunogona kusiyana zvichienderana nemhando uye huwandu hwezvikafu zvinodyiwa (10).

Zvidzidzo zvegutamine zvinowedzera zvakashandisa akasiyana siyana madhizaizi, kubva pamativi mashanu magiramu pazuva kusvika kune yakakwira madhizaizi angangoita 45 magiramu pazuva kwevhiki nhanhatu ().

Kunyangwe pasina yakaipa mhedzisiro yakataurwa neiyi yakakwira muyero, mamaki ekuchengetedza ropa haana kunyatsoongororwa.

Zvimwe zvidzidzo zvakaratidza kushomeka kwekuchengetedzeka zvine chekuita nezve-pfupi-nguva yekuwedzera inosvika gumi nemana magiramu pazuva ().

Pakazara, zvinofungidzirwa kuti iko-kwenguva pfupi kushandisa zvekuwedzera zvinogona kunge zvakachengeteka. Nekudaro, mamwe masayendisiti akasimudza kunetseka pamusoro pekushandisa kwavo kusingaperi ().

Kuwedzera glutamine kuchikafu chinowanzoitika kunogona kukonzera shanduko dzakasiyana siyana munzira iyo muviri unotora nekugadzirisa amino acids. Asi, mhedzisiro-yenguva refu yeshanduko idzi haizivikanwe ().

Naizvozvo, rumwe ruzivo runodikanwa maererano neyenguva-refu yekuwedzera, kunyanya kana madosi epamusoro achishandiswa.

Izvo zvinokwanisika kuti glutamine inowedzera inogona kunge isina mhedzisiro yakafanana kana iwe ukadya mhuka-yakavakirwa, yakakwira-protein chikafu, ichienzaniswa neyakasimwa-based, yakaderera-protein chikafu.

Kana iwe ukatevera chinodyarwa-chakavakirwa chikafu chine yakaderera glutamine zvemukati, iwe unogona kukwanisa kudya zvinowedzeredza uchiri kugamuchira yakajairwa zuva nezuva huwandu hwayo hwakazara.

Kana iwe ukafunga kutora glutamine yekuwedzera, zvingangodaro zviri nani kutanga neyakachengetedza dhizaini yakatenderedza magiramu mashanu pazuva.

Pfupiso Kudya kweiyo glutamine kunowanikwa mune zvekudya, pamwe nekushandiswa kwenguva pfupi kwekuwedzera, kwakachengeteka. Nekudaro, glutamine zvinowedzera zvinogona kukanganisa maitiro anoita muviri wako amino acids. Zvimwe zvidzidzo nezvekushandisa kwavo kwenguva refu zvinodiwa.

Icho Chinokosha

Glutamine iamino acid inowanikwa mumhando mbiri: L-glutamine uye D-glutamine.

L-glutamine ndiyo fomu yakakosha, iyo inogadzirwa zvakasikwa mumuviri uye inowanikwa mune zvakawanda zvekudya. Inofungidzirwa kuti chikafu chaicho chine magiramu matatu kusvika matanhatu pazuva.

Inopa mafuta ekuzvidzivirira uye emukati maseru uye inobatsira kuchengetedza kubatana kuri mumatumbu kwakasimba.

Munguva dzenguva apo muviri wako usingakwanise kuburitsa huwandu hwakakwana, senge panguva yekukuvara kana chirwere chakakomba, kuwedzera nawo kunogona kubatsira kune hutano hwako hwemuviri uye kupora.

Glutamine zvakare inowanzo shandiswa yemitambo yekuwedzera, asi kutsvagurudza kwakawanda hakutsigire kushanda kwayo.

Kuwedzera kunoratidzika kunge kwakachengeteka munguva pfupi, asi kumwe kutsvagurudza kunodiwa pamhedzisiro yaro yenguva refu.

Usati watora glutamine yekuwedzera, funga kuti chikonzero chekutora chinotsigirwa nehumbowo hwazvino.