La I-glutamine yi-amino acid ebaluleke kakhulu kumzimba onemisebenzi eyahlukeneyo eyahlukahlukeneyo yomzimba. Ukongezelela, kubalulekile ekubunjweni kweeprotheni kunye ne-immune system.
Kodwa enye yezona zinto zibalaseleyo kule amino acid sisenzo sayo kwimpilo yamathumbu.
Yi-amino acid esinokuyifumana kukutya okuninzi kwaye umzimba wethu uvelisa ngokwemvelo. Nangona kunjalo, kuxhomekeke kwindlela esitya ngayo okanye ukuba singabantu abenza umthambo kakhulu, kusenokufuneka sizongezelele ngale amino acid. Makhe sibone ngokweenkcukacha ngakumbi ukubaluleka kwale amino acid.
Yintoni iglutamine?
Njengoko sele sixoxile, i-glutamine yi-amino acid kwaye ngoko, ibalulekile kumzimba. Kule meko kubalulekile ukuba usebenze njengebhloko yokwakha iiprotheni, eziyimfuneko ukwenza imisebenzi ethile yezinto eziphilayo kunye nokuthutha izinto ezisegazini. Zikwaluncedo olukhulu ekulweni neentsholongwane kunye neentsholongwane ezihlasela umzimba.
Kukho iintlobo ezimbini ze-glutamine, ezixhaphake kakhulu kwii-amino acids. Singayifumana i I-L-glutamine kunye ne-D-glutamine. Kule meko ziyahluka ngokwendlela yokwakheka kweemolekyuli kodwa umsebenzi wazo wokugqibela ufana kakhulu ukusuka komnye ukuya komnye.
Ngokuqhelekileyo, ekutyeni nakwizongezo zesondlo siya kufumana ifom "L". Kangangokuba amaxesha amaninzi babeka nje i-glutamine kwaye sele kucingelwa ukuba yifom ye-L-glutamine.
Ngaba sinokuyivelisa?
Umzimba wethu ngokwemvelo uvelisa ifom ye-L-glutamine ngokunjalo. Kufuneka kuqatshelwe ukuba phakathi kwazo zonke ii-amino acids, le ngokukodwa yileyo sinokuyifumana ngobuninzi obukhulu egazini kunye nolunye ulwelo lomzimba.
Nangona kunjalo, asisoloko sinesixa se-glutamine esifunwa ngumzimba wethu, yiyo loo nto ihlala ithathwa njenge-amino acid ebalulekileyo. Oku sinokukuphumeza ngokutya, njengoko siza kubona kamva, okanye ngokusebenzisa izongezo.
Kukuphi ukutya esinokuyifumana?
Njengoko siza kubona, kukho ukutya okuninzi esinokufumana kuko le amino acid. Isixa esifanelekileyo ngosuku siya kuba malunga ne-3 ukuya kwi-6 grams, kodwa yonke into iya kuxhomekeka ekutyeni kunye nomgudu womzimba esiwenzayo. Ngokophononongo olupapashwe kwi Journal of Nutrition, ukuba abagijimi badla phakathi kwe-20 okanye i-30 grams ye-glutamine ngosuku kwiiveki ezimbini (iintsuku ze-14), nanini na xa bephantsi koxinzelelo olunzima lomzimba, akuyingozi kwimpilo. Kodwa kwiimeko apho lo mzamo womzimba ungenziwanga, isixa sale amino acid kufuneka sibe ngaphantsi.
Makhe sibone inani le-glutamine esinokulifumana kukutya okuhlukeneyo:
| Ukutya | % | nge 100g |
| Egg | 4,4% | I-0,6 gram |
| Inyama yenkomo | 4,8% | I-1,2 gram |
| Ubisi olunamanzi | 8,1% | I-0,3 gram |
| Tofu | 9,1% | I-0,6 gram |
| Irayisi emhlophe | 11,1% | I-0,3 gram |
| Umbona | 16,2% | I-0,4 gram |
Kodwa qaphela nge% kuba kukho iimveliso ezinjengombona okanye irayisi enepesenti ephezulu ye-glutamine kwiprotheni, kodwa nangona kunjalo ipesenti ephantsi yeprotheni ekubunjweni kwayo. Ukucacisa ngakumbi, kunokuthiwa ukuba iimveliso zemvelaphi yezilwanyana, njengenyama, zinepesenti ephezulu yeeprotheni, kwaye ke, i-glutamine.
Kusafuneka kufundwe ngokuchanekileyo kodwa kukholelwa ukuba i-glutamine, iyimfuneko ye-amino acid ekwenziweni kweeproteni, ikhona kuko konke ukutya okuneprotheyini. Ngoko ke, ubuninzi beprotheni, ubukhulu bexabiso le-glutamine.
Isebenza njani iglutamine kumajoni omzimba?
Ukuba le amino acid ibalulekile ekwenzeni iiproteni, kufuneka sitsho ukuba nayo ibalulekile kwi-immune system. Isebenza njengesibaso kwisistim somzimba wethu, zombini iiseli ezimhlophe zegazi kunye nezakhiwo zeeseli ezithile emathunjini.
Kodwa inomdla kakhulu kwiinguqu ezithile emzimbeni. Ngokomzekelo, xa ujongene noxinzelelo okanye ukutshisa okanye ukuhlinzwa, amanqanaba e-glutamine ayancipha kakhulu. Ngeli xesha siya kuvelisa i-glutamine encinci kunesidingo somzimba, kwaye kuya kufuneka ukuba sidle ukutya okuqulethe le amino acid okanye ukuthatha isongezelelo se-glutamine. Kutheni isixa se-glutamine sincitshiswe kwezi meko? Umzimba, ebusweni bolu hlobo "lohlaselo", into oya kuyenza kukusebenzisa oovimba be-glutamine ukukhupha ii-amino acids ezininzi. Xa la manqanaba encitshisiwe, amajoni ethu omzimba ayachaphazeleka.
Ngapha koko, emva kokungenelela kotyando, ukusetyenziswa kwe-glutamine kucetyiswa ukuba kubuyiselwe ngokukhawuleza kwaye kuncitshiswe umngcipheko wosulelo.
Glutamine kunye nempilo yethu yamathumbu
Le amino acid nayo ibaluleke kakhulu ekugcineni amathumbu ethu esempilweni. Masikhumbule ngeli xesha ukuba impilo yamathumbu iphinda ichaphazele amajoni omzimba kuba iindonga zamathumbu ziqulethe inani elikhulu leeseli zokuzivikela. Ukongezelela, kukho izigidi ngezigidi zeebhaktheriya ezihlala emathunjini ezinempembelelo ngokuthe ngqo okanye ngokungangqalanga kwinkqubo yomzimba yokuzikhusela.
I-Glutamine ngumthombo olungileyo wamandla kwiiseli ze-immune system kwaye igcina umqobo phakathi komzimba kunye nangaphakathi kwamathumbu ekhuselekile.
Imidlalo, ukukhula kwemisipha kunye nokusebenza
Ukuba yi-amino acid esisiseko yokwenza iiprotheni, ukongeza nge-glutamine xa uqhuba umdlalo kunceda ukukhula kwemisipha kunye nokusebenza kwezemidlalo.
Ngokwe- kufunda, Iimbaleki ezithathe izongezelelo ze-glutamine zichaze iintlungu ezincinci zemisipha kwaye zalulama ngokukhawuleza emva kweseshoni yoqeqesho olunzulu.
Ngokumalunga nokuhlukana phakathi kokukhula kwemisipha okanye ukuphuculwa kokuchasana, kwakungabalulekanga, kodwa akumangalisi, kufuneka kuthathelwe ingqalelo ukuba abagijimi sele bedla inani eliphezulu leprotheni, ngoko ke, i-glutamine. Igalelo elikhulu le-glutamine kule meko alibonakali.
Ezi ziphumo zibonakala ngakumbi ukuba i-protein intake iphantsi. Ngaphezu koko, kwezi meko i-glutamine ikhusela i-muscle catabolism, oko kukuthi, ukutshatyalaliswa kwemisipha. Yandisa amajoni omzimba kunye noovimba be-glycogen.
Glutamine kunye nengqondo yethu
Kumsebenzi wengqondo, apho yenza umsebenzi ovuselelayo, i-glutamine iyakwazi ukungena ngaphakathi isithintelo sobuchopho begazi kwaye ungene engqondweni. Apho iguqulwa ibe yi-glutamate. i-neurotransmitter evuselelayo eyona nto ibalulekileyo kwaye isasazeke inkqubo ye-nervous central. Le amino acid kwakhona a umanduleli we GABA, i-neurotransmitter enemiphumo yokuthintela kwi-nerve transmission.
Ngaba kuyacetyiswa ukuba uthathe izongezo?
Kwiimeko apho inyama idliwe kwaye ukudinwa komzimba akunamandla, i-glutamine ekudleni yanele. Logama nje kungekho nzakala, njengoko sesibonile ngaphambili. Kodwa ukuba ukusetyenziswa kokutya okutyebileyo kwi-glutamine kuphantsi okanye kwenziwa umdlalo othile, kulungile ukuwuthatha.
Kwimeko yabantu abadala, umzekelo, abaneengxaki ezininzi nge-sarcopenia (ukulahleka kwemisipha), kuya kucetyiswa.
Ingakanani i-glutamine omele uyithathe kwaye ungayithathi nini?
Kwimiyinge eqhelekileyo sele sibonile ukuba akukho ngxaki. Oko kubhekwa "njengesiqhelo" kuthatha i-3-6 grams ngosuku, ngokuqwalasela ukutya kunye nezongezelelo (ukuba uthatha izongezelelo).
Ukuba silandela ukutya okuphezulu kwiprotheyini kunye nemveliso yezilwanyana, asiyi kuqaphela inzuzo ye-glutamine njengoko siza kuphawula kwimeko yokutya kwemifuno okanye ukutya kwe-vegan, okanye apho iimveliso zezilwanyana ezininzi zingadli. Kwezi meko, akuyi kuba buhlungu ukongeza ukutya kunye ne-L-glutamine supplement. Idosi yolu hlobo lokutya ngokuqhelekileyo iqala nge-5 grams ngosuku, nangona ingancitshiswa ibe yi-3 grams ngosuku. Yonke into nayo iya kuxhomekeka kumsebenzi owenziweyo.
uthathe i-glutamine kunokunciphisa ukusebenza kwe-lactulose, amanye amachiza okulwa nomhlaza kunye namachiza okulwa nokuxhuzula.
Ukuthathwa ngomlomo kuthathwa njengekhuselekile kumntu omdala ukuba nje i-40 grams ngosuku ayigqithiswanga. Kwiminyaka ephakathi kwe-3 kunye ne-18 iminyaka akufanele idlule i-0,7 grams ngekhilogram yobunzima bomzimba ngosuku.
I-Glutamine ichasene kwiimeko zesifo sesibindi, uvakalelo kwi-monosodium glutamate, ukuba unesifo. Ngaphezu koko, akukho lwazi olwaneleyo lokuqinisekisa ukhuseleko lokuthatha iimveliso ezisekelwe kwi-glutamine ngexesha lokukhulelwa kunye nokuncancisa.
Isishwankathelo sento esiyixubushile
Kweli nqaku sinikezele ngolwazi oluninzi malunga ne-amino acid L-glutamine. Makhe sibone iingcamango ekumele zicace kuthi.
Yi-amino acid esiyifumana kukutya okuhlukeneyo, ngakumbi ezo zemvelaphi yezilwanyana, kunye nokuba umzimba wethu udibanisa ngendlela ye-L-glutamine. Idosi ecetyiswayo ekufuneka siyifumene, mhlawumbi ekutyeni okanye kwizongezelelo, ifanele ibe phakathi kwe-3 ne-6 grams. Hayi kwakhona.
Eyona mpembelelo iphawulekayo yale amino acid kukunceda ukwandisa amajoni ethu omzimba kunye nokusebenza kwimpilo yamathumbu.
Kwiimeko ezithile ezifana nokwenzakala, ukubetha, ukutshisa ... okanye ukuba senza i-high-intensity exercises, kufuneka sizongezelele nge-L-glutamine okanye sidle ukutya okucebileyo kule amino acid. Ngale ndlela siya kukwazi ukuchacha ngokukhawuleza kwaye sinciphise umngcipheko wokosuleleka.