Arginine - ndi chiyani komanso momwe mungatengere moyenera

Tikawona zakudya zamasewera, timayang'ana kwambiri ma macronutrients, protein, carbohydrate shakes, mafuta oyenera. Komabe, ndikofunikira kumvetsetsa kuti mapuloteni aliwonse amathyoledwa kukhala amino acid, ndipo arginine ndi amodzi mwamamino acid omwe amapereka kupopera kodabwitsa.

Zina zambiri

Ndiye kodi arginine ndi chiyani? Choyambirira, ndi amino acid omwe thupi lathu limalandira kuchokera ku protein. Mosiyana ndi ma amino acid ena, arginine siyodziyimira pawokha ndipo imatha kupangidwa ndi thupi kuchokera kuzinthu zina.

Monga momwe zimakhalira ndi kugwiritsa ntchito masewera ena onse owonjezera masewerawa, kugwiritsa ntchito arginine mopitirira muyeso kumabweretsa chifukwa thupi lathu limasiya kupanga arginine wake. Pachifukwa ichi, mutatsitsa ndikukana kuchuluka kwa mapuloteni omwe ali ndi amino acid arginine, kutayika kwa machitidwe ena amthupi ndikotheka.

Nthawi yomweyo, mosiyana ndi mapuloteni ena, zosowa zachilengedwe za arginine ndizotsika kwambiri. M'malo mwake, timakhala ndi vuto lofananira ndi chilengedwe. Ndi chosowa chochepa, thupi silimapanga lokha asidiwa. Chifukwa chake, izi zimabweretsa kuti kuchuluka kwa arginine yopangidwa mwa othamanga kumachepa kwambiri. Pa nthawi imodzimodziyo, arginine imasakanikirana bwino ndi chakudya chifukwa chongotengera m'malo mwake - ikamalowetsedwa, imagwera mu ma amino acid omwe amadzipangira okha. Ichi ndichifukwa chake zowonjezera za arginine ndizofala kwambiri.

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Mbiri yazachilengedwe

Arginine ndi theka lodziyimira pawokha la amino acid - ndiye kuti, sikofunikira mu zakudya. Komabe, ngakhale matupi athu amatulutsa, chowonjezera nthawi zina chimakhala chopindulitsa kwa othamanga komanso omanga thupi. Arginine imapezeka kuchokera ku chakudya (tirigu wathunthu, mtedza, mbewu, zopangira mkaka, nkhuku, nyama yofiira, ndi nsomba) kapena kutengedwa muzowonjezera.

Ubwino wa L-arginine umachokera pantchito yake pakupanga mapuloteni. Imakhala ngati cholozera cha nitric oxide, wamphamvu vasodilator. Arginine ndikofunikira pama cellular function, kukula kwa minofu, chithandizo cha kuwonongeka kwa erectile, kuthamanga kwa magazi, komanso kupindika kwa mtima.

Arginine m'njira zonse zamagetsi

Kodi arginine ndi chiyani kunja kwa masewera othamanga? Tiyeni tibwerere ku chiyambi cha kulumikizana uku. Ndi amino acid woyambirira wopangidwa ndi thupi lathu. Ngati ikukula, ndiye kuti imafunika kukwaniritsa zosowa zofunika.

Arginine makamaka ndi diuretic yoonda. Makamaka, insulini itafika, arginine ngati puloteni yonyamula, kuyimilira m'mitsuko, kutsuka cholesterol yotsala, ndipo koposa zonse, kumachotsa shuga wochulukirapo komanso madzi amkodzo achiwiri. Izi zimapangitsa kuti magazi aziyenda bwino komanso kumawonjezera kutengeka kwa mtembo wamagazi kuwonekera kwakunja kwa nayitrogeni. M'malo mwake, arginine ndiwopatsa mphamvu wa nayitrogeni. Izi zikutanthauza kuti zimakhudza mwachindunji kuchira pambuyo pakuwonongeka kulikonse, komanso kuwonjezera, ili ndi bonasi yosangalatsa yokhudzana ndi chilimbikitso chogonana, bola ngati idakomedwa ndikuwonjezeka.

Arginine ndi amodzi mwa ma amino acid aulere omwe amatha kupanga minofu ya minofu. Izi sizitanthauza kuti zili m'minyewa, koma, ngati kuli kofunikira, imasanduka ma amino acid ofunikira pomanga. M'magawo oyamba a anabolism, izi zimathandizira kuwonjezeka kwakanthawi kochepa pakupirira kwathunthu ndi mphamvu ya thupi, zomwe ndizofunikira kwambiri pamapeto.

Pokhala owongolera njira zambiri, amatenga nawo gawo pakupanga ma T-lymphocyte, maselo akulu omwe amateteza thupi kuwonetseredwa kwakunja, ndikupanga maziko abwino omangira chitetezo.

Chinthu chomwecho chingatembenuzidwe motsutsana ndi arginine. Anthu omwe ali ndi matenda a immunodeficiency syndrome (AIDS) sayenera kudya zakudya zapamwamba mu arginine. Mgwirizanowu umapanga ma lymphocyte atsopano, momwe kachilomboka kamapezeka nthawi yomweyo, chifukwa chake, kumathandizira kufalikira kwake kudzera m'magazi ndikuwonjezera kutsalira kwakanthawi kwa thupi.

Zakudya zokhala ndi arginine

Mosakayikira, chakudya chofunikira kwambiri chokhala ndi milingo yambiri ya l-arginine ndi chivwende. Kai Green watsimikizira izi kangapo. Womanga thupi yekha yemwe wapeza njira yoti arginine alowerere m'magazi, kudutsa dongosolo lakugaya chakudya. Komabe, musaiwale za zakudya zina zomwe zili ndi arginine.

Magulu omwe amakonda a arginine ndi mapuloteni ovuta a nyama (nsomba) ndi masewera owonjezera amasewera. Ndikofunika kumvetsetsa kuti kwa wothamanga komanso kwa munthu wamba, zikhalidwe za arginine ndizosiyana, ndipo arginine m'magazi a othamanga, minofu yake imadzaza ndi nayitrogeni. Mutha kupeza ndende yayikulu pokhapokha mutagwiritsa ntchito payekha - ndiyo njira yokhayo yomwe mungagwiritsire ntchito magazi mwanjira yodutsa.

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Kugwiritsa ntchito Arginine pamasewera

Yakwana nthawi yolingalira momwe arginine imakhudzira masewera. Ntchito zake ndizochulukirapo - imayang'anira machitidwe khumi ndi awiri nthawi imodzi:

1. Ndiwopereka wamphamvu wa nayitrogeni. Othandizira a nayitrogeni amasiya magazi m'mapapiso a minofu, omwe amatsogolera kukhathamiritsa kwa minofu yamankhwala ndi nayitrogeni. Komanso, izi zimathandizira kuchira pambuyo pakuphunzitsidwa, zimawongolera kupopera. Choyipa chake ndikuumitsa kwa mitsempha, yomwe imabweretsa kuwonjezeka kwa zoopsa.
2. Zimalimbikitsa kukula kwa minofu. Arginine ndi asidi wachinayi pambuyo pa leucine, isoleucine ndi valine, omwe amapanga minofu ya mnofu. Ndikofunika kumvetsetsa kuti tikulankhula zokhazokha za ulusi woyera wamafuta womwe umakhala wopirira.
3. Imathandizira kuchira. Kukhala zonse zoyendera asidi komanso wopereka nayitrogeni, kumawonjezera kuthekera kwa minyewa yaminyewa kukonzanso njira, kusinthitsa kuchuluka kwa anabolic.
4. Imalimbikitsa kuyaka mafuta. Ali ndi zida za diuretic, makamaka ndikukula kwamadzimadzi. Zonsezi zimafulumizitsa njira zamagetsi ndikuthandizira kuyaka mafuta.
5. Imagwira ngati adaptogen. Ngakhale phindu la arginine ngati chopatsa mphamvu, imakhudzidwa ndi kagayidwe kake ka chiwindi ndi chitetezo chamthupi. Makamaka, kunja kwa masewera, imagwiritsidwa ntchito ngati chokhazikitsira chitetezo.
6. Ndi kuyeretsa komwe kumathandizira kutulutsa cholesterol choipa chochuluka mthupi. Monga carnitine, imakhala ngati puloteni yonyamula. Komabe, mosiyana ndi zomalizazi, chifukwa cholumikizana ndi madzi, amachotsa zolembera zama cholesterol zomwe zimamatira pamakoma, pokhala diuretic yamphamvu nthawi yomweyo.

Koma malo ake ofunikira kwambiri ndi kupopera kopanda malire.

Kukula kwa minofu

L-arginine imalimbikitsa kukula kwa minofu chifukwa kukhalapo kwake kumafunikira pakupanga mapuloteni ambiri. Kukula kwa minofu ikamakulirakulira, L-arginine amatumiza chizindikiritso kumaselo am'matumbo kuti atulutse hormone yakukula ndikupangitsa mafuta kuchepa. Zotsatira zake zonse ndikuti minofu yolimba, yopanda mafuta yomwe omanga thupi amayang'ana. Pochepetsa malo ogulitsa mafuta pakhungu ndikulimbikitsa kukula kwa minofu, L-Arginine amathandizira kulimbitsa thupi ndikuwonjezera mphamvu zofunika pomanga thupi.

Kupirira

Mphamvu zopezera mphamvu kudzera kukulira kwa minofu sizokhazo zomwe zimapindulitsa L-arginine. Monga chotsatira cha nitric oxide, chipangizocho chimalimbikitsa kupirira ndi kuziziritsa. Nitric oxide ikamasulidwa, imachepetsa mitsempha yamagazi, ndikutsitsimutsa minofu pamakoma awo.

Zotsatira zake ndikuchepa kwa kuthamanga kwa magazi komanso kuwonjezeka kwa magazi mpaka minofu mukamachita masewera olimbitsa thupi. Kuchuluka kwa magazi kumatanthauza kuti oxygen ndi michere zimatumizidwa minofu yanu kwa nthawi yayitali. Imachepetsa kuwonongeka kwa minofu, imathandizira kuchira, ndikuwonetsetsa kuti ikugwira bwino ntchito.

Chitetezo cha mthupi

L-Arginine amalimbikitsa thanzi lathunthu polimbitsa chitetezo chamthupi. Imakhazikika mwamphamvu ndikuwonjezera mphamvu yama chitetezo amthupi. Kupsinjika komwe kumayambitsa thupi, kuphatikiza kupsinjika kwamaganizidwe ndi thupi, kumawonjezera mwayi wopatsirana komanso kuwonongeka kwa minofu, chifukwa chake ndikofunikira kuonetsetsa kuti chitetezo chamthupi chanu chikukonzekera kupsinjika komwe kukubwera.

Kugwiritsa ntchito ndalama zingati komanso liti

Palibe mulingo woyenera womanga thupi wa L-arginine, koma mulingo woyenera ndi 2 mpaka 30 magalamu patsiku.

Zotsatira zoyipa zimatha kukhala nseru, kutsegula m'mimba ndi kufooka, chifukwa chake pang'ono pang'ono tikulimbikitsidwa kuyamba. Mlingo woyambirira wa 3-5 g patsiku umatengedwa musanaphunzire komanso mutaphunzira. Pambuyo pa sabata yoyamba yogwiritsira ntchito, yonjezerani mlingo mpaka phindu lomwe phindu lake limakhala ndi zotsatirapo zake ndizochepa. L-arginine iyeneranso kukwera njinga poyimitsa kugwiritsa ntchito patatha miyezi iwiri ndikuyambiranso pambuyo panthawi yofananayo.

Ndi bwino kudya arginine muzakudya, ndikuphatikiza ndi omwe amapereka nayitrogeni, chifukwa izi zimathandizira, kuthetsa zotsatirapo.

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Kuphatikiza ndi zowonjezera masewera ena

Kotero, ife tafika ku chinthu chofunikira kwambiri - ndi chiyani choti titenge arginine? Sitiphimba mapuloteni ndi opeza. Ganizirani zovuta zonse zomwe arginine ndiyabwino.

1. Arginine ndi steroids. Inde, uwu ndi mutu woterera. Ndipo gulu lokonzekera silikulimbikitsa kugwiritsa ntchito mahomoni a anabolic. Koma ngati mwayamba kuwamwa, dziwani kuti arginine amachepetsa kuuma kwa mitsempha yoyambitsidwa ndi turinabol, yomwe imachepetsa kupwetekedwa pakukula. Palibe ubale ndi ma AAS ena onse omwe adawonedwa.
2. Arginine ndi Creatine. Popeza kuti cholengedwa chimakhala ndi zovuta zamadzi osefukira komanso kugwa, arginine imatha kuthana ndi zotsatirazi pokonza kupopera kwa minofu ndi magazi.
3. Arginine kuphatikiza ma multivitamini. Izi bwino mayamwidwe arginine.
4. Arginine wokhala ndi ma polima. Popeza ndi diuretic yamphamvu, kuchuluka kwakukulu mosasunthika kumatha kubweretsa kusamvana kwamchere wamadzi, komwe ma polymenerals amatha kulipirira mosavuta.
5. Arginine ndi othandizira ena a nayitrogeni. Kupititsa patsogolo mgwirizano.

Simuyenera kutenga arginine ndi BCAAs. Pachifukwa ichi, L-arginine agawika m'magawo ake akulu kuti akwaniritse atatuwa momwe amapangidwira. Kumbali imodzi, izi zidzakuthandizani kukula kwa minofu ya minofu, koma mbali inayo, imanyalanyaza kwathunthu zabwino zazikulu za arginine monga wopereka nayitrogeni.

Zotsatira

Arginine, ngakhale kusinthana kwake, ndichimodzi mwazinthu zofunikira kwambiri pamasewera azamasewera, akhale olimbitsa thupi, olimba kapena olimbitsa thupi. Koma osamangirira kwambiri pamatsenga amino acid. Osamachita ngati Kai Green ndipo musapitirire ndi mavwende. Ndipo zowonadi, osayang'ana chinsinsi cha Kaini Green's arginine. Ngakhale othamanga ampatuko masiku ano amakhala ndi nthabwala ... ngakhale zili zenizeni.

Onerani kanemayo: ARGININE ORNITHINE LYSINE (January 2025).