Alanine ndi amino acid omwe amapezeka m'matumba onse osasunthika komanso zinthu zosiyanasiyana, mamolekyulu ovuta. M'maselo a chiwindi, amasandulika kukhala shuga, ndipo machitidwe amenewo ndi imodzi mwanjira zotsogola za gluconeogenesis (kapangidwe ka shuga kuchokera kuzipangizo zopanda mafuta).
Mitundu ndi ntchito za alanine
Alanine amapezeka mthupi m'njira ziwiri. Alpha-alanine amatenga nawo gawo pakupanga mamolekyulu a mapuloteni, ndipo beta-alanine ndi gawo limodzi mwazinthu zosiyanasiyana za bioactive.
Ntchito zazikuluzikulu za alanine ndikukhala ndi nitrogen yokwanira komanso kusungika kwa magazi m'magazi. Amino acid ndi imodzi mwazinthu zofunikira kwambiri zamagetsi pakatikati mwa mitsempha ndi ulusi wa minofu. Ndi matupi ake amapangika.
Amatenga nawo gawo pazakudya zamafuta, mafuta acids. Alanine ndikofunikira kuti magwiridwe antchito achitetezo amthupi, amathandizira kusintha kwamankhwala amthupi momwe mphamvu imapangidwira, imayang'anira kuchuluka kwa shuga m'magazi.
Alanine amalowa m'thupi la munthu ndi chakudya chokhala ndi mapuloteni. Ngati ndi kotheka, akhoza kupangidwa kuchokera ku nitrogenous zinthu kapena pakutha kwa protein carnosine.
Zakudya za m'chigawochi ndi ng'ombe, nkhumba, nsomba ndi nsomba, nkhuku, mkaka, nyemba, chimanga, ndi mpunga.
Kuperewera kwa Alanine ndikosowa, chifukwa amino acidyu amapangidwa mosavuta m'thupi ngati kuli kofunikira.
Zizindikiro zakusowa kwa chigawo ichi ndi izi:
- hypoglycemia;
- kuchepa kwa chitetezo chamthupi;
- kutopa kwambiri;
- kupsa mtima kwambiri, manjenje.
Ndikulimbikira kwambiri, kuchepa kwa alanine kumapangitsa chidwi cham'mimba. Kuperewera kwa chigawo ichi kumawonjezera mwayi wokhala ndi urolithiasis.
Kwa anthu, kusowa komanso kuchuluka kwa alanine ndizowopsa.
Zizindikiro za kuchuluka kwa amino acid ndi izi:
- Kutopa kwakanthawi komwe sikumatha ngakhale mutapuma mokwanira;
- mafupa ndi mafupa;
- chitukuko cha mayiko zachisoni ndi subdepression;
- mavuto ogona;
- kuwonongeka kwa kukumbukira, kuchepa kwa chidwi chakutchera ndi kulingalira.
Mu zamankhwala, kukonzekera komwe kumakhala ndi alanine kumagwiritsidwa ntchito pochiza ndikupewa mavuto ndi prostate gland, makamaka, kukula kwa hyperplasia yamatenda am'matumbo. Amalangizidwa kuti aziperekanso zakudya kwa makolo odwala odwala kwambiri kuti apatse mphamvu thupi ndikukhala ndi shuga wathanzi.
Beta-alanine ndi carnosine
Beta-alanine ndi mtundu wa amino acid, pomwe gulu la amino (lomwe lili ndi atomu wa nayitrogeni ndi ma atomu awiri a haidrojeni) lili pamalo a beta, ndipo palibe malo oyimbira. Mitunduyi sichitenga nawo gawo pakupanga mamolekyulu a mapuloteni ndi michere yayikulu, koma ndi gawo limodzi mwazinthu zambiri zophatikizika, kuphatikiza peptide carnosine.
Pawiriyu amapangidwa kuchokera ku maunyolo a beta-alanine ndi histidine, ndipo amapezeka m'magulu akulu amtundu wa minofu ndi ziwalo za ubongo. Carnosine samachita nawo njira zamagetsi, ndipo nyumbayi imagwira ntchito yake ngati chosungira chapadera. Zimateteza makutidwe ndi okosijeni achilengedwe amkati mwa ulusi wa minofu panthawi yolimbikira kwambiri, ndipo kusintha kwa pH mulingo wolowera mbali ya acidic ndichomwe chimapangitsa kuti minofu iwonongeke.
Kudya kowonjezera kwa beta-alanine kumapangitsa kuchuluka kwa ma carnosine m'matumba, omwe amawateteza ku nkhawa ya okosijeni.
Kugwiritsa ntchito masewera
Zowonjezera ndi beta-alanine zimagwiritsidwa ntchito ndi othamanga, chifukwa kuwonjezera kwa amino acid ndikofunikira panthawi yolimbitsa thupi kwambiri. Zida zotere ndizoyenera kwa iwo omwe akuchita zolimbitsa thupi, kupalasa ngalawa zosiyanasiyana, masewera amtimu, crossfit.
Mu 2005, Dr. Jeff Stout adapereka zotsatira za kafukufuku wake pazokhudza beta-alanine mthupi. Kuyesaku kunakhudza amuna osaphunzitsidwa, pafupifupi magawo omwewo amthupi, amalandira kuchokera ku 1.6 mpaka 3.2 g wa amino acid wangwiro patsiku. Zinapezeka kuti kumwa beta-alanine kumawonjezera kufooka kwa neuromuscular 9%.
Zatsimikiziridwa ndi asayansi aku Japan (kafukufukuyu atha kuwonedwa pa ulalo wotsatirawu) kuti carnosine ndiyabwino kuthana ndi kupweteka kwa minofu komwe kumachitika ataphunzitsidwa mwakhama, komanso kumathandizira kuti machiritso a zilonda zibwezeretseke pambuyo povulala.
Kutenga zowonjezera ma beta-alanine ndikofunikira kwa othamanga a anaerobic. Izi zimathandizira kukulirakulira kupirira, zomwe zikutanthauza kuwonjezeka pakukwaniritsa maphunziro ndi kumanga minofu.
Mu 2016, nyuzipepala idasindikiza ndemanga yomwe idasanthula zonse zomwe zilipo pakugwiritsa ntchito zowonjezera za beta-alanine pamasewera.
Zotsatira izi zidapangidwa:
- Kudya kwamasabata anayi kwamasewera owonjezera ndi amino acid kumachulukitsa kwambiri kuchuluka kwa ma carnosine m'minyewa ya minofu, yomwe imalepheretsa kukula kwa kupsinjika kwa oxidative, komanso kumawonjezera magwiridwe antchito, omwe amawonekera kwambiri pamitengo yayikulu;
- kuchuluka kwa beta-alanine kumalepheretsa kuyamba kwa kutopa kwa mitsempha, makamaka okalamba;
- beta-alanine supplementation alibe zovuta, kupatula paresthesias.
Mpaka pano, palibe chifukwa chokwanira chokhulupirira kuti kumwa beta-alanine kumalimbitsa mphamvu ndikuwonjezera magwiridwe antchito ndi kupirira. Ngakhale izi zimatha kukhala zokayikitsa kwa akatswiri.
Malamulo ovomerezeka
Chofunikira cha tsiku ndi tsiku cha alanine ndi pafupifupi 3 g kwa munthu. Ndalamayi ndiyofunikira kwa wamkulu wamba, pomwe othamanga amalangizidwa kuti achulukitse mlingo wa amino acid mpaka 3.5-6.4 g Izi zipatsa thupi zowonjezera za carnosine, kuwonjezera kupirira ndi magwiridwe antchito.
Zowonjezera zimayenera kutengedwa katatu patsiku, 400-800 mg, maola 6-8 aliwonse.
Kutalika kwa kudya kwa beta-alanine kumachitika payekha, koma ayenera kukhala osachepera milungu inayi. Ochita masewera ena amatenga zowonjezera mpaka masabata a 12.
Contraindications ndi mavuto
Kutenga zowonjezera ndi kukonzekera ndi beta-alanine kumatsutsana pakakhala kusagwirizana pakati pa zomwe zimapangidwa ndi gluteni.
Iwo ali osavomerezeka kwa amayi apakati ndi oyamwitsa, chifukwa mphamvu ya zinthu mu milandu sikunaphunzire mokwanira. Odwala matenda ashuga ayenera kusamala akamamwa mankhwalawa. Izi zitha kuchitika pokhapokha mukafunsira kwa dokotala.
Kuchuluka kwa beta-alanine kumatha kuyambitsa matenda amisala pang'ono, omwe amawonetsedwa ndikuluma, kuwotcha, kumverera kwadzidzidzi kwa "zokwawa" (paresthesia). Izi ndizosavulaza ndipo zimangowonetsa kuti chowonjezera chikugwira ntchito.
Komabe, kupitirira muyeso sikungakhudze kuchuluka kwa carnosine ndipo sikukulitsa chipiriro, chifukwa chake kulibe tanthauzo kutenga amino acid ochulukirapo.
Ngati paresthesias imayambitsa vuto lalikulu, ndiye kuti zotsatirazi zimatha kuthetsedwa ndikuchepetsa mlingo womwe watengedwa.
Zowonjezera Zamasewera a Beta-Alanine
Opanga zakudya zamasewera akupanga zowonjezera zowonjezera za beta-alanine. Zitha kugulidwa ngati ma capsules odzaza ndi ufa kapena mayankho. Zakudya zambiri zimaphatikiza amino acid ndi creatine. Amakhulupirira kuti onse amalimbikitsana wina ndi mnzake (mgwirizano).
Zowonjezera zothandiza za beta-alanine ndizo:
- Jack3d kuchokera ku USPlabs;
- Palibe Mfuti ya VPX;
- Chigumula Choyera Chochokera Kumalo Oyendetsedwa
- Masewera Awiri-T POPANDA Beta;
- Pepo Wofiirira Waku Labs Zoyendetsedwa
- CM2 Alpha kuchokera ku SAN.
Ochita masewera olimbitsa thupi ayenera kuphatikiza beta-alanine ndi creatine kuti achulukitse magwiridwe.
Kuti tithe kupirira, tikulimbikitsidwa kuphatikiza amino acid ndi sodium bicarbonate (soda). Ochita masewerawa amaphatikizanso beta-alanine supplementation ndi ma amino acid ma complexes ena (monga BCAA), ma whey protein amadzipatula ndikuwunika, komanso omwe amapereka nitrogen (arginine, agmatine, ma pre-workout complexes).
