La I-glutamine iyi-amino acid ebaluleke kakhulu ngomzimba onezinhlobonhlobo zemisebenzi yomzimba. Ngaphezu kwalokho, kubalulekile ekwakhekeni kwamaprotheni kanye namasosha omzimba.
Kodwa enye yezinto ezibonakala kakhulu kule amino acid isenzo sayo empilweni yamathumbu.
Kuyi-amino acid esingayithola ekudleni okuningi nokuthi umzimba wethu ukhiqiza ngokwemvelo. Noma kunjalo, kuncike ekudleni esikulandelayo noma uma singabantu abajima kakhulu, kungase kudingeke ukuthi sizenezele ngale amino acid. Ake sibone ngokuningiliziwe ukubaluleka kwale amino acid.
Iyini i-glutamine?
Njengoba sesixoxile, i-glutamine iyi-amino acid futhi ngenxa yalokho, ibalulekile emzimbeni. Kulokhu kubalulekile ukusebenza njengesakhiwo samaprotheni, abalulekile ekwenzeni imisebenzi ethile yomzimba kanye nokuthutha izinto ezisegazini. Futhi ziwusizo olukhulu ekulweni namagciwane namagciwane ahlasela umzimba.
Kunezinhlobo ezimbili ze-glutamine, ezivame kakhulu kuma-amino acid. Singathola i I-L-glutamine ne-D-glutamine. Kulokhu ziyehluka ngokwesakhiwo samangqamuzana kodwa umsebenzi wazo wokugcina ufana kakhulu ukusuka kwelinye ukuya kwelinye.
Ngokujwayelekile, ekudleni nasezithakweni ezinomsoco sizothola ifomu elithi "L". Kangangoba izikhathi eziningi bamane babeke i-glutamine futhi sekuvele kucatshangwa ukuthi iyifomu le-L-glutamine.
Singakwazi ukuyikhiqiza?
Umzimba wethu ukhiqiza ngokwemvelo ifomu le-L-glutamine. Kufanele kuqashelwe ukuthi phakathi kwawo wonke ama-amino acid, lena ikakhulukazi esingayithola ngobuningi obukhulu egazini nolunye uketshezi lomzimba.
Noma kunjalo, asihlali sinalo inani le-glutamine elidingwa umzimba wethu, yingakho ngokuvamile libhekwa njenge-amino acid ebalulekile. Lokhu singakufeza ngokudla, njengoba sizobona kamuva, noma ngokusebenzisa izithasiselo.
Ikuphi ukudla esingakuthola?
Njengoba sizobona, kukhona ukudla okuningana esingathola kukho le amino acid. Inani elifanele ngosuku lingaba amagremu ama-3 kuye kwayi-6, kodwa konke kuzoncika ekudleni nasemzamweni ongokomzimba esiwenzayo. Ngokocwaningo olushicilelwe ku I-Journal of Nutrition, uma abasubathi bedla phakathi kwe-20 noma i-30 amagremu we-glutamine ngosuku amasonto amabili (izinsuku ezingu-14), noma nini lapho bebhekene nokucindezeleka okukhulu ngokomzimba, akuyingozi empilweni. Kodwa ezimeni lapho lo mzamo womzimba ungenziwanga, inani lale amino acid kufanele libe lincane.
Ake sibone inani le-glutamine esingalithola ekudleni okuhlukene:
| Alimentos | % | ku-100g |
| I-egg | 4,4% | I-0,6 amagremu |
| Inyama yenkomo | 4,8% | I-1,2 amagremu |
| Ubisi lwesikhumba | 8,1% | I-0,3 amagremu |
| Tofu | 9,1% | I-0,6 amagremu |
| Irayisi elimhlophe | 11,1% | I-0,3 amagremu |
| Ummbila | 16,2% | I-0,4 amagremu |
Kodwa qaphela nge-% ngoba kunemikhiqizo efana nommbila noma irayisi enephesenti eliphezulu le-glutamine kumaprotheni, kodwa nokho inamaphesenti aphansi amaprotheni ekubunjweni kwayo. Ukucacisa kakhudlwana, kungathiwa imikhiqizo yemvelaphi yezilwane, njengenyama, inephesenti eliphakeme kakhulu lamaprotheni, ngakho-ke, i-glutamine.
Kusamele kufundwe kahle kodwa kukholakala ukuthi i-glutamine, eyi-amino acid ebalulekile ekwakheni amaprotheni, ikhona kukho konke ukudla okunamaprotheni. Ngakho-ke, inani elikhulu lamaprotheni, likhulu inani le-glutamine.
Isebenza kanjani i-glutamine kumasosha omzimba?
Uma le-amino acid ibalulekile ekwakhekeni kwamaprotheni, kumelwe sithi ibalulekile namasosha omzimba. Isebenza njengophethiloli wesimiso sethu sokuzivikela ezifweni, kokubili kumangqamuzana amhlophe egazi kanye nezakhiwo ezithile zamaseli emathunjini.
Kodwa izwela kakhulu izinguquko ezithile emzimbeni. Isibonelo, lapho ubhekene nokuhlukumezeka noma ukushiswa noma ukuhlinzwa, amazinga e-glutamine ayancipha kakhulu. Ngalesi sikhathi sizokhiqiza i-glutamine encane kunesidingo somzimba, futhi kuzodingeka ukuthi sidle ukudla okuqukethe le amino acid noma ukuthatha isithasiselo se-glutamine. Kungani inani le-glutamine lehliswa kulezi zimo? Umzimba, lapho ubhekene nalolu hlobo "lokuhlasela", ozokwenza ukusebenzisa izinqolobane ze-glutamine ukukhipha ama-amino acid engeziwe. Uma la mazinga encishiswa, amasosha ethu omzimba ayathinteka.
Eqinisweni, ngemva kokungenelela kokuhlinzwa, ukusetshenziswa kwe-glutamine kunconywa ukuthi kululame ngokushesha futhi kunciphise ingozi yokutheleleka.
I-Glutamine kanye nempilo yethu yamathumbu
Le amino acid nayo ibaluleke kakhulu ekugcineni amathumbu ethu enempilo. Masikhumbule kuleli qophelo ukuthi impilo yamathumbu nayo inomthelela emasosheni omzimba njengoba izindonga zamathumbu ziqukethe inani elikhulu lamaseli omzimba. Ngaphezu kwalokho, izigidigidi zamabhaktheriya ahlala emathunjini anethonya ngokuqondile nangokungaqondile isimiso somzimba sokuzivikela ezifweni.
I-Glutamine iwumthombo omuhle wamandla wamangqamuzana amasosha omzimba futhi igcina umgoqo phakathi komzimba nengaphakathi lamathumbu uphephile.
Ezemidlalo, ukukhula kwemisipha nokusebenza
Ukuba yi-amino acid eyisisekelo ekwakheni amaprotheni, ukugcwalisa nge-glutamine lapho uzijwayeza umdlalo kusiza ukukhula kwemisipha nokusebenza kwezemidlalo.
Ngokusho a ukutadisha, abagijimi abathatha izithako ze-glutamine babika ubuhlungu obuncane bemisipha futhi balulama ngokushesha ngemva kokuqeqeshwa okujulile.
Ngokuphathelene nomehluko phakathi kokukhula kwemisipha noma ukuthuthukiswa kokumelana, kwakungabalulekile, kodwa akumangazi, kufanele kucatshangelwe ukuthi abagijimi sebevele bedla inani eliphezulu lamaprotheni, ngakho-ke, i-glutamine. Umnikelo omkhulu we-glutamine kulezi zimo awubonakali.
Le miphumela ibonakala kakhulu uma ukudla kwamaprotheni kuphansi. Ngaphezu kwalokho, kulezi zimo i-glutamine ivimbela i-muscle catabolism, okungukuthi, ukubhujiswa kwemisipha. Yandisa amasosha omzimba kanye nemithombo ye-glycogen.
I-Glutamine nobuchopho bethu
Emsebenzini wobuchopho, lapho yenza khona umsebenzi ovuselelayo, i-glutamine iyakwazi ukungena ngaphakathi isithiyo sobuchopho begazi bese ungena ebuchosheni. Lapho iguqulwa ibe yi-glutamate. i-neurotransmitter ejabulisayo okubaluleke kakhulu nokusabalele isimiso sezinzwa esimaphakathi. Le amino acid nayo iyi-a umanduleli we Gaba, i-neurotransmitter enemiphumela evimbelayo ekudluliselweni kwezinzwa.
Ingabe kuyafaneleka ukuthatha izithasiselo?
Ezimweni lapho kudliwa khona inyama futhi ukukhathala ngokomzimba akunamandla, i-glutamine evela ekudleni yanele. Inqobo nje uma kungekho kulimala, njengoba sesibonile ngaphambili. Kodwa uma ukusetshenziswa kokudla okucebile nge-glutamine kuphansi noma kwenziwa umdlalo othile, kulungile ukuwuthatha.
Endabeni yabantu asebekhulile, isibonelo, abanezinkinga eziningi ze-sarcopenia (ukulahlekelwa kwemisipha), kungaba kuhle.
Ingakanani i-glutamine okufanele uyithathe futhi nini akufanele uyithathe?
Ngokwezibalo ezijwayelekile sesibonile ukuthi ayikho inkinga. Okubhekwa "okuvamile" kuthatha amagremu angu-3-6 ngosuku, kucabangela ukudla kanye nezithako (uma uthatha izithako).
Uma silandela ukudla okunamaphrotheni amaningi kanye nemikhiqizo yezilwane, ngeke siqaphele izinzuzo ze-glutamine njengoba sizobona endabeni yokudla kwemifino noma ukudla kwe-vegan, noma lapho imikhiqizo eminingi yezilwane ingadliwa. Kulezi zimo, ngeke kube buhlungu ukwengeza ekudleni ngesithasiselo se-L-glutamine. Umthamo walolu hlobo lokudla ngokuvamile uqala ngamagremu angu-5 ngosuku, nakuba ungancishiswa ube ngu-3 amagremu ngosuku. Konke kuzoncika nasekuzilolongeni okwenziwe.
thatha i-glutamine ingase yehlise ukusebenza kwe-lactulose, imishanguzo ethile elwa nomdlavuza kanye ne-anti-seizure.
Ukuphuza ngomlomo kuthathwa njengokuphephile kumuntu omdala inqobo nje uma amagremu angama-40 ngosuku engeqiwe. Eminyakeni ephakathi kwengu-3 nengu-18 akufanele idlule amagremu angu-0,7 ngekhilogremu ngayinye yesisindo somzimba ngosuku.
I-Glutamine iphikisana nezifo zesibindi, ukuzwela ku-monosodium glutamate, uma unesifo sokuwa. Ngaphezu kwalokho, alukho ulwazi olwanele lokuqinisekisa ukuphepha kokuthatha imikhiqizo esekelwe ku-glutamine ngesikhathi sokukhulelwa nokuncelisa.
Isifinyezo salokho esikuxoxile
Kulesi sihloko sinikeze ulwazi oluningi mayelana ne-amino acid L-glutamine. Ake sibone imibono okufanele icace kithi.
Kuyi-amino acid esiyithola ekudleni okuhlukene, ikakhulukazi lokho okuvela ezilwaneni, nokuthi umzimba wethu uqobo uhlanganisa ngendlela ye-L-glutamine. Umthamo onconyiwe okufanele siwuthole, kungaba ekudleni noma ezithasiselweni, kufanele ube phakathi kuka-3 no-6 amagremu. Angiphinde.
Umphumela ophawuleka kakhulu wale amino acid ukusiza ukukhulisa amasosha omzimba wethu futhi usebenze empilweni yamathumbu.
Ezimweni ezithile ezifana nokuhlukumezeka, ukushaywa, ukusha... noma uma senza izivivinyo eziphakeme kakhulu, kufanele sizengezele nge-L-glutamine noma sidle ukudla okunothe ngale amino acid. Ngale ndlela sizokwazi ukululama ngokushesha kakhulu futhi sinciphise ingozi yokutheleleka.