Mitundu yowonjezera masewera pamsika wamagulu azakudya ikukulirakulira. Ndipo zowona kuti omanga thupi, olimbitsa thupi komanso opondaponda zimawoneka ngati nthano dzulo akukwaniritsidwa lero. Mwachitsanzo, kwa nthawi yayitali amakhulupirira kuti ndizosatheka kusintha gwero lazopanga mphamvu popanda salbutamol, clenbuterol kapena ephedrine. Izi zakhala zikutsutsidwa ndikubwera kwa l-carnitine.
Zina zambiri
Tidzamvetsetsa mfundo zofunika kwambiri zokhudzana ndi l-carnitine - chomwe chili, chomwe chimagwira ntchito komanso momwe mankhwalawo amakhudzira njira yochepetsera thupi.
Tanthauzo
Carnitine ndichinthu chofananira ndi gulu la mavitamini a B, koma mosiyana ndi iwo, amapangidwa mwawokha m'thupi la munthu m'chiwindi ndi impso. Choyambirira "L" chimatanthauza kuti chinthu carnitine ndichachilengedwe. Levocarnitine ndi L-carnitine ndi kusiyanasiyana kwakanthawi kofanana.
Makhalidwe ofunikira kwambiri
Levocarnitine ndi amino acid yomwe ili ndi ntchito zitatu zofunika zomwe zimakhudza mwachindunji masewera:
- Levocarnitine ndi michere, mtundu wa "nthunzi" womwe umasuntha mafuta acid m'magazi kupita ku mitochondria. Chifukwa cha wothandizirayu, mafuta acids amatha kugwiritsidwa ntchito ngati mphamvu. Ngati mukufuna kugwiritsa ntchito mafuta ngati mafuta ndikuchita bwino momwe mungathere, mufunikadi levocarnitine.
- L-Carnitine amalimbikitsa kupirira poletsa kuchuluka kwa lactic acid, chimodzi mwazomwe zimayambitsa kutopa.
- Levocarnitine amachepetsa kumangika kwa zinyalala zamagetsi panthawi yochita masewera olimbitsa thupi. Izi zimathandizira kuti ntchito zizikhala zochulukirapo pochita masewera olimbitsa thupi komanso kuchira bwino pochita masewera olimbitsa thupi.
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Kufunika kwake pakuchepetsa thupi
L-Carnitine yochepetsa thupi imatha kukhala yofunikira makamaka munthawi yokonzekera mpikisano kwambiri chifukwa imachepetsa milingo ya lactic acid pambuyo pa kulimbitsa thupi ndikuthandizira magwiridwe antchito. Imasunga minofu ya glycogen panthawi yochita masewera olimbitsa thupi. Kuwonjezeka kwa kugwiritsidwa ntchito kwa oxygen komanso kuchepa kwa zinthu zopumira kumawonetsa kuti zakudya l-carnitine imathandizira kagayidwe kamadzimadzi, ndikulola mafuta acids kuti agwiritsidwe ntchito ngati mphamvu.
Zimayambitsa kuchepa kwakukulu kwa magazi pambuyo pa opaleshoni ya lactate, yomwe imapangidwa ndikugwiritsidwa ntchito mosalekeza pamiyambo yokhazikika.
Kuchokera pagulu lolamulira la anthu 10,000, ochepera 1% ali ndi chidwi ndi michereyi - ndi anthu omwe ali ndi mavuto a impso kapena kusokonezeka kwakanthawi kwamtima.
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Kugwiritsa ntchito carnitine pamasewera
Kuchita bwino kwa carnitine pakuwotcha mafuta ndi kuwonda, ngakhale kwatsimikiziridwa ndi maphunziro ambiri, sikugwiritsidwapo ntchito pamasewera. Chowonadi ndi chakuti njira zowumitsira zomwe akatswiri ochita masewerawa amachita ndizothandiza kwambiri kuposa zotsatira za kugwiritsa ntchito carnitine, ngakhale pamlingo wochuluka. M'malo mwake, pakuchepetsa thupi, carnitine ndi placebo: kusintha kwa chiŵerengero cha kuchuluka kwa mphamvu yogawa mphamvu kuchokera ku lipid mpaka ku glycogen minofu kumakhalabe kosanyalanyaza.
Carnitine sasungunuka maselo amafuta, koma amangowasunthira ku mitochondria. Izi zikutanthauza kuti mulingo womwe mphamvu imapezedwa kuchokera m'maselo amafuta ukuwonjezeka, chifukwa chake, njira yotentha mafuta imathamanga. Izi zitha kugwiritsidwa ntchito kupititsa patsogolo kukonzekera kutengera salbutamol, clenbuterol, ephedrine (mwachitsanzo, ECA), caffeine. Mlingo wawung'ono wa L-carnitine umachotsa zovuta zambiri pazinthu izi.
Kuphatikiza apo, pankhaniyi, carnitine idzawonjezera magwiridwe antchito aukadaulo, chifukwa ipereka mphamvu kuchokera kumafuta otenthedwa mwachangu. Izi zithandizira kwambiri kupirira mphamvu komanso nyonga yonse masana pakumauma.
Koma kodi ndizomveka kutenga l-carnitine solo? Inde, makamaka kwa othamanga a CrossFit. L-carnitine ndi chinthu chosagwiritsa ntchito steroidal chomwe chimakhudza kulimba kwa minofu yamtima ndikuchepetsa milingo ya lactic acid.
Kuchokera apa zikutsatira kuti ndi carnitine mutha kukulitsa kuchuluka kwa kugunda kwa mtima, pomwe kukwaniritsa izi kumakhala kovuta kwambiri. Izi sizitanthauza kuti mutha kuphunzitsa kwambiri, koma kuchita masewera olimbitsa thupi sikungawononge kwambiri mtima. Poterepa, carnitine amachita ngati njira yoletsera "masewera amtima wamasewera"
Mankhwalawa ndi othandiza makamaka kwa othamanga achikulire komanso anthu omwe angoyamba kumene maphunziro ndipo sanachitepo nawo masewerawa kale.
Chifukwa chake, pali zotsatira zakutenga carnitine, koma popanda kufunikira kosafunikira kuti mugwiritse ntchito ngati chowotchera mafuta kapena wothandizira wa Cardio sikofunika - ndizopanda phindu. M'masewera, carnitine imagwiritsidwa ntchito makamaka monga chokhazikika pazinthu zina ndikulimbikitsa zotsatira zake.
Chidziwitso: Izi sizilepheretsa alangizi ambiri kuti azikankha mwamphamvu pamsika, podzinamizira kuti amawotcha mafuta. Makamaka, izi ndizofala m'makalabu olimbitsa thupi, komwe malipiro a aphunzitsi amadalira malonda a bwalo lamasewera.
Komwe mungapeze carnitine
Kodi mungapeze kuti L-carnitine ndipo ndichifukwa chiyani mukuyang'ana? Mosiyana ndi cholengedwa (dzina lofanana ndi logwiranso ntchito), L-carnitine imapezeka mopitilira muyeso wazogulitsa nyama, makamaka nyama yofiira. Komabe, munyama komanso mwachilengedwe, carnitine ndi yopanda ntchito. Lipolic acid ili mkati mwake mosalowerera ndale ndipo pokhapokha ngati thupi lifunika kudziunjikira kapena litisinthe limasandulika.
Kudya nyama yayikulu sikungakhale kwabwino. Chifukwa chazomwe zimachitika kwakanthawi, D-carnitine imatha kupangidwa mthupi, zomwe zimawononga kukula kwa minofu, kupirira ndi zizindikiritso zina.
Chifukwa chake, ndibwino kumwa carnitine mumasewera owonjezera. Pali mitundu ingapo yamasulidwe:
- Mu mawonekedwe amadzimadzi. Izi ndizomwe zimapangidwa ndi carnitine mwachangu kwambiri - zimatsimikizira kukulitsa mphamvu mphindi 15 musanaphunzire. Ndiokwera mtengo, imakhala ndi bioavailability komanso mphamvu zochepa.
- Ufa. Njira yabwino kwambiri kwa othamanga, chifukwa imakupatsani mwayi wosintha mulingo wa amino acid. Chokhacho ndichoti carnitine iyenera kutengedwa mphindi 40 asanaphunzitsidwe.
- Amapezeka ngati makapisozi ndi mapiritsi. Mankhwala opanda pake komanso osafunikira omwe amagulitsidwa m'masitolo. Mphamvu zochepa, kuchepa kwa bioavailability, zero.
- Monga gawo la chakumwa cha mphamvu. Carnitine ngati gawo limodzi limathandizira kusintha kwama cell, komwe kumakhazikika ndikuwonjezera mphamvu.
- Monga gawo lokonzekera kale.
Gulu la zakudya zomwe zili ndi l-carnitine
Ngati mwasankha kudya L-carnitine pokhapokha pazinthu zachilengedwe, mufunika tebulo lomwe likuwonetsa zakudya zomwe zili ndi carnitine.
| Mankhwala (100 g) | Kuchuluka kwa carnitine mu mg |
| Zolemba (1 pc.) | 2 |
| Mkate woyera | 0.1 |
| Ng'ombe | 85 |
| Chifuwa cha nkhuku | 3–5 |
| Pasitala | 0.1 |
| Mkaka | 3-4 |
| Ayisi kirimu | 3-4 |
| Mpunga | 0.04 |
| Nkhumba | 27 |
| Katsitsumzukwa, wokonzeka | 0.2 |
| Tchizi | 2-4 |
| Tchizi cha koteji | 1 |
| Cod | 4–7 |
| Mkate wonse wa tirigu | 0.2 |
| Mazira | 0.01 |
Zowopsa
Madokotala nthawi zonse amauza anthu za chiwopsezo chodya nyama yofiira mopitirira muyeso. Mafuta odzaza ndi cholesterol amadziwika kuti amawononga mtima. Komabe, kafukufuku watsopano wasonyeza kuti kuwonjezera pa cholesterol, L-carnitine imakhalanso ndi zotsatirapo zoipa.
Kutenga carnitine kumakhulupirira kuti kumawonjezera mphamvu, kumathandizira kuonda, komanso kupititsa patsogolo masewera othamanga. Pachifukwa ichi, zakumwa zina zamphamvu zimakhala ndi L-carnitine. Komabe, makina a zodabwitsazi siosavuta momwe amawonekera.
Umu ndi momwe zimagwirira ntchito: Mukadya L-carnitine, imapita m'matumbo, ndipo mabakiteriya am'matumbo amatembenuza L-carnitine kukhala chinthu chotchedwa TMA, chomwe chimakonzedwa ndi chiwindi. Chiwindi chimasintha TMA kukhala kachipangizo kamene kakhala kogwirizanitsidwa ndi mapangidwe a zolembera m'mitsempha ndi matenda a mtima. Kusinthaku ndikofunika kwambiri kwa iwo omwe amadya nyama yofiira pafupipafupi. Makamaka, nyama zamasamba ndi zamasamba, ngakhale atadya kwambiri carnitine, sizimakhala ndi TMA yambiri. Izi ndichifukwa choti ali ndi mabakiteriya osiyanasiyana.
Nyama yofiira ndi imodzi mwazinthu zambiri zopangira L-carnitine pafupifupi 56-162 mg pakatumikira. L-carnitine imapezekanso pazakudya monga nyama ya nkhumba, nsomba, ndi nkhuku, koma m'magawo otsika kwambiri - 3 mpaka 7 mg pakatumikira. Zakudya za mkaka monga ayisikilimu, mkaka, ndi tchizi zimachokera ku 3 mpaka 8 mg pakatumikira. Komabe, zowonjezera ndiye gwero lalikulu la L-carnitine kwa anthu ambiri - ena amatenga 500-1000 mg patsiku. Mukamapeza L-Carnitine kwambiri, TMA mumakhala pachiwopsezo chachikulu chotenga, zomwe zitha kuwononga mitsempha yanu mwachangu.
Zomwe zikutsatira apa. Ndizosavuta kwambiri - kutenga carnitine kuphatikiza mafuta ochulukirapo kumabweretsa kudzikundikira kwa cholesterol yoyipa ndikuwonekera kwa zolembera za cholesterol.
Madokotala amapereka malangizo othandizira:
- Musadye mafuta a polyunsaturated omega 6 masiku omwewo monga carnitine.
- Pewani zakudya zomwe zimakhala ndi carnitine, mapuloteni komanso cholesterol.
- Musatenge L-Carnitine kunja kwa chizolowezi chanu chochita masewera olimbitsa thupi.
Ngakhale zabwino zonse za carnitine, kuwonjezeka kwa mayendedwe ake pakupanga mapuloteni - galimoto yayikulu ya cholesterol yovulaza - imanyalanyaza zofunikira zonse za chinthucho.
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Kusiyana pakati pa l ndi D
Editors Dziwani - Gawoli limaperekedwa kwa chidwi kwambiri. Kupeza zowonjezera ma D-carnitine ndizosatheka. Nthawi yomweyo, kuchepetsa kupangika kwake sikukuwoneka ngati kotheka.
D-carnitine amachita ngati wotsutsana ndi L-carnitine ngati wothandizira yemwe amachepetsa kupanga kwa lactic acid. Amino acid ndi ofanana ndikupanga L-carnitine, kupatula maunyolo ochepa a nthambi.
Cholinga chake chachikulu:
- kuchuluka catabolism;
- kuchedwetsa kayendedwe ka mafuta acid ku mitochondria;
- kuchuluka kudzikundikira kwa lactic acid.
Kodi mukuganiza kuti izi ndizosasangalatsa komanso zowononga thupi? Mukungokhala olondola. Lactic acid, yomwe imasonkhana m'minyewa, imathandizira kupanga zida zatsopano. Kuchepetsa mayendedwe amafuta amchere ndikofunikira pakukhazikitsa kagayidwe kake ndikuchepetsa masewera olimbitsa thupi. Kulimbitsa thupi ndi ma cell otseguka a insulin kumachotsa kuchuluka ndi poizoni mthupi. Kuphatikizidwa, ma carnitine onse osagwiritsidwa ntchito tsiku limodzi amatha kusandulika kukhala D-carnitine, komanso mosemphanitsa.
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Kafukufuku Waposachedwa
Carnitine sanadziwikebe bwino ndi mankhwala amakono. Mpaka pano, mikangano yokhudza kuvulala kwake ndi maubwino ake sichitha. Kuphatikiza apo, Komiti ya Olimpiki ipanga chisankho pakuphatikizira kwa carnitine pamndandanda wazinthu zoletsedwa. Nthawi yomweyo, kafukufuku waposachedwa wamankhwala azachilengedwe aku America apanga zinthu zingapo zomwe zatulukira pazovuta zomwe kudya mankhwalawa kungakhale nako.
Ndikofunikira kuti timvetsetse mfundo zoyambira pakudya pang'ono. Ngakhale zinthu zopangidwa ndi thupi zitha kukhala zowononga. Kafukufuku akuwonetsa kuti kuchuluka kwa carnitine kumatha kuyambitsa:
- kuledzera madzi;
- hyponatremia;
- ayambiranso mphamvu yamatenda amtima.
Zotsatira
Ochita masewera olimbitsa thupi amatha kudya l-carnitine ngati chowonjezera chowonjezera pakuumitsa ndi kuteteza mtima. Ngati mukugwiritsa ntchito L-carnitine yowonjezera, tikupangira kuti musadutse 2000 mg (2 g) patsiku. Anthu osakhala othamanga omwe amadya nyama pafupipafupi safunikira kugula carnitine yowonjezera.
Pankhani yogwiritsira ntchito mankhwalawa kwa othamanga a CrossFit, carnitine poyamba amachepetsa chiopsezo cha rhabdomyliosis. M'tsogolomu, ndikusintha kwathunthu kwa thupi kupsinjika, kugwiritsa ntchito carnitine sikungakhudze kwambiri masewerawo. Palibe zotsutsana zenizeni pakugwiritsa ntchito chida ichi. Amalimbikitsidwa mwachangu m'masitolo azimayi komanso m'makalabu amasewera a amuna.
