La glutamine inokosha zvikuru amino acid kumuviri une mabasa akasiyana siyana emuviri. Mukuwedzera, zvakakosha pakuumbwa kweprotein uye kune immune system.
Asi chimwe chezvinhu zvinonyanya kuratidza iyi amino acid chiito chayo pahutano hwematumbo.
Ndiyo amino acid yatinogona kuwana mune zvakawanda zvekudya uye izvo muviri wedu unobereka zvakasikwa. Kunyange zvakadaro, zvinoenderana nekudya kwatinotevera kana isu tiri vanhu vanosimbisa muviri zvakanyanya, tingangoda kuzviwedzera isu neiyi amino acid. Ngationei zvakadzama kukosha kweamino acid iyi.
Chii chinonzi glutamine?
Sezvatakakurukura, glutamine is amino acid uye nekudaro, yakakosha kumuviri. Muchiitiko ichi zvakakosha kushanda sechivako chekuvaka mapuroteni, izvo zvakakosha kuita mamwe mabasa ehupenyu uye kutakura zvinhu muropa. Izvo zvakare zvinobatsira zvikuru kurwisa mabhakitiriya nemavhairasi anorwisa muviri.
Kune marudzi maviri e glutamine, ayo akajairika muamino acids. Tinogona kuwana L-glutamine uye D-glutamine. Muchiitiko ichi vanosiyana maererano nekugadzirwa kwema molecular asi basa ravo rekupedzisira rakafanana kubva kune rimwe kune rimwe.
Kazhinji, mune zvekudya uye zvekudya zvinowedzera tinowana iyo "L" fomu. Zvakanyanya zvekuti nguva zhinji vanongoisa glutamine uye zvinotofungidzirwa kuti ndiyo L-glutamine fomu.
Tinogona kuigadzira here?
Muviri wedu unogadzira iyo L-glutamine fomu zvakare. Zvinofanira kucherechedzwa kuti pakati peese maamino acids, iyi kunyanya ndiyo yataigona kuwana muhuwandu hukuru muropa uye dzimwe mvura dzemuviri.
Kunyange zvakadaro, hatigari tine huwandu hwe glutamine hunodiwa nemuviri wedu, ndicho chikonzero inowanzoonekwa seamino acid inokosha. Tinogona kuita izvi kuburikidza nekudya, sezvatichaona gare gare, kana kuburikidza nekuwedzera.
Muzvokudya zvipi zvatingazviwana?
Sezvatichaona, kune zvakawanda zvekudya zvatinogona kuwana iyi amino acid. Huwandu hwakakodzera pazuva hwaizova hwemagiramu matatu kusvika matanhatu, asi zvese zvinoenderana nekudya uye kushanda nesimba kwatinoita. Maererano neongororo yakabudiswa mu Nyaya Yezvokudya, kana vatambi vanodya pakati pe20 kana 30 magiramu e glutamine pazuva kwemavhiki maviri (mazuva gumi nemana), pese pavanoiswa pasi pekunetseka kwakanyanya kwemuviri, hazvikuvadzi kune hutano. Asi mumamiriro ezvinhu apo kuedza kwemuviri uku kusina kuitwa, huwandu hweamino acid iyi hunofanira kuva shoma.
Ngationei huwandu hwe glutamine hwatinogona kuwana mune zvakasiyana zvekudya:
| Zvokudya | % | pa100g |
| Egg | 4,4% | 0,6 gramu |
| Nyama yemombe | 4,8% | 1,2 gramu |
| Skimmed mukaka | 8,1% | 0,3 gramu |
| Tofu | 9,1% | 0,6 gramu |
| Mucheka muchena | 11,1% | 0,3 gramu |
| Chibage | 16,2% | 0,4 gramu |
Asi chenjera ne% nekuti kune zvigadzirwa zvakaita sechibage kana mupunga zvine huwandu hwepamusoro hwe glutamine muprotein, asi zvakadaro zvine chikamu chakaderera cheprotein mukuumbwa kwavo. Kuti zvive zvakanyatsojeka, zvinogona kutaurwa kuti zvigadzirwa zvemhuka, zvakadai senyama, zvine chikamu chepamusoro cheprotein, uye naizvozvo, glutamine.
Ichiri kuramba ichiongororwa chaizvo asi zvinotendwa kuti glutamine, iri yakakosha amino acid yekugadzira mapuroteni, iripo mune zvese zvekudya zvine mapuroteni. Nokudaro, iyo yakawanda yakawanda yeprotein, iyo yakawanda yakawanda ye glutamine.
Glutamine inoshanda sei pane immune system?
Kana iyi amino acid yakakosha pakuumbwa kweprotein, tinofanira kutaura kuti yakakoshawo kune immune system. Inoshanda sehuni yesystem yedu yekudzivirira zvirwere, zvese zvemasero machena eropa uye kune mamwe maseru zvimiro muura.
Asi inonyatsonzwa kune dzimwe shanduko mumuviri. Semuenzaniso, mukutarisana nekushungurudzika kana kupisa kana kuvhiyiwa, mazinga e glutamine akaderedzwa zvakanyanya. Panguva ino tichagadzira shoma glutamine pane inodiwa nemuviri, uye zvichave zvakafanira kudya chikafu chine iyi amino acid kana kutora glutamine supplement. Sei huwandu hwe glutamine hwakaderedzwa muzviitiko izvi? Muviri, pamberi perudzi urwu rwe "kurwisa", chauchaita kushandisa glutamine reserves kuburitsa mamwe amino acids. Kana aya mazinga akaderedzwa, immune system yedu inobatwa.
Muchokwadi, mushure mekupindira kwekuvhiya, kushandiswa kweglutamine kunokurudzirwa kupora nekukurumidza uye kuderedza njodzi yehutachiona.
Glutamine uye hutano hwedu hwematumbo
Iyi amino acid yakakoshawo mukuchengetedza matumbo edu ane hutano. Ngatiyeukei panguva ino kuti hutano hwematumbo hunokanganisawo immune system sezvo madziro ematumbo aine huwandu hukuru hwemasero edziviriro. Mukuwedzera, mabhirioni ebhakitiriya anogara mumatumbo ayo anopesvedzera zvakananga uye zvisina kunanga immune system.
Glutamine ndiyo yakanaka sosi yesimba kune maseru ekudzivirira kwemuviri uye inochengetedza chipingamupinyi chiri pakati pemuviri nemukati mematumbo zvakachengeteka.
Mutambo, kukura kwemhasuru uye kuita
Kuve yakakosha amino acid yekugadzira mapuroteni, kuwedzera ne glutamine paunenge uchidzidzira mutambo unobatsira mhasuru kukura uye kuita kwemitambo.
Zvinoenderana ne kudzidza, vatambi vakatora glutamine supplements vakarondedzera kurwadziwa kwetsandanyama kushoma uye vakapora munguva pfupi mushure mekudzidziswa kwakasimba.
Nezvekusiyana pakati pekukura kwemisumbu kana kuvandudzwa mukupikisa, zvakanga zvisingakoshi, asi hazvishamisi, zvinofanira kutorwa mupfungwa kuti vatambi vagara vadya huwandu hweprotein, uye naizvozvo, glutamine. Mupiro mukuru we glutamine munyaya idzi hauoneki.
Izvi zvinonyanya kuoneka kana mapuroteni ekudya ari pasi. Uyezve, mune izvi zviitiko glutamine inodzivirira tsandanyama catabolism, ndiko kuti, kuparadzwa kwemhasuru. Inowedzera immune system uye glycogen reserves.
Glutamine uye uropi hwedu
Mukuita kwehuropi, kwaanoita basa rinokurudzira, glutamine inokwanisa kupinda mukati ropa reuropi chipingamupinyi uye kupinda muuropi. Ikoko inoshandurwa kuita glutamate. excitatory neurotransmitter inonyanya kukosha uye yakapararira iyo yepakati tsinga system. Iyi amino acid zvakare a mutungamiri we GABA, neurotransmitter ine inhibitory mhedzisiro pakufambiswa kwetsinga.
Zvinokurudzirwa here kutora ma supplements?
Muzviitiko izvo nyama inopedzwa uye kuneta kwemuviri hakusi kwakanyanya, glutamine kubva pakudya yakakwana. Chero bedzi pasina kukuvara, sezvataona kare. Asi kana kudyiwa kwezvikafu zvakapfuma mu glutamine kwakadzikira kana mumwe mutambo uchiitwa, zvakanaka kuutora.
Muchiitiko chevakwegura, semuenzaniso, vane matambudziko akawanda ane sarcopenia (kurasikirwa kwemisumbu), zvingava zvakakodzera.
Yakawanda sei glutamine yaunofanira kutora uye rinhi iwe haufanirwe kuitora?
In normal quantities takatoona kuti hapana problem. Izvo zvinoonekwa se "zvakajairika" kutora 3-6 magiramu pazuva, uchifunga nezvekudya uye zvekuwedzera (kana kutora zvekuwedzera).
Kana tikatevera kudya kwakakwira muprotein uye zvigadzirwa zvemhuka, hatizocherechedze mabhenefiti e glutamine sezvatingaona mune yezvekudya kwezvinomera kana vegan kudya, kana mune zvakawanda zvigadzirwa zvemhuka zvisingadyiwe. Muzviitiko izvi, hazvingakuvadze kuwedzera chikafu neL-glutamine yekuwedzera. Muyero wemhando iyi yekudya kazhinji inotanga ne5 gramu pazuva, kunyange zvazvo inogona kuderedzwa kusvika 3 gramu pazuva. Zvese zvichaenderanawo nekuitwa kunoitwa.
kutora glutamine inogona kuderedza kushanda kwelactulose, mamwe anti-cancer uye anti-seizure mishonga.
Kudya nemuromo kunoonekwa kwakachengeteka mumunhu mukuru chero bedzi 40 gramu pazuva isingapfuuri. Mumakore ari pakati pe3 ne18 makore haafaniri kudarika 0,7 magiramu pakirogiramu yehuremu hwemuviri pazuva.
Glutamine inopesana mune zviitiko zvechirwere chechiropa, kunzwa kune monosodium glutamate, kana iwe uine pfari. Uyezve, hapana ruzivo rwakakwana kuratidza kuchengetedzwa kwekutora glutamine-based products panguva yekuzvitakura uye lactation.
Pfupiso yezvatakurukura
Muchinyorwa chino takapa ruzivo rwakawanda nezve amino acid L-glutamine. Ngationei pfungwa dzinofanira kujeka kwatiri.
Iyo amino acid yatinowana mune zvakasiyana zvekudya, kunyanya izvo zvemhuka, uye kuti isu pachedu muviri unogadzirwa nenzira yeL-glutamine. Chiyero chinokurudzirwa chatinofanira kuwana, kungave kubva muchikafu kana kubva kune zvinowedzerwa, chinofanira kuva pakati pe3 ne6 magiramu. Hapachina.
Iyo inonyanya kukosha mhedzisiro yeiyi amino acid ndeyekubatsira kuwedzera immune system yedu uye kuita pahutano hwematumbo.
Mumamiriro ezvinhu akadai sekushungurudzika, kurova, kupisa ... kana tikaita maekisesaizi akanyanya, tinofanira kuzviwedzera neL-glutamine kana kudya chikafu chakapfuma mune iyi amino acid. Nenzira iyi tichakwanisa kupora nekukurumidza uye kuderedza njodzi yekutapukirwa.