Olimbitsa thupi ndi masewera a "iron" mzaka za m'ma 60s zapitazo anali osiyana kwambiri ndi mitundu yamakono. Ndipo sizongokhudza malo ophunzitsira abwino okha. Makampani opanga zamankhwala komanso masewera azakudya zam'zaka zana zapitazi apita patsogolo. Ochita masewera masiku ano amadziwa bwino zomwe minofu yawo imafunikira komanso momwe imagwirira ntchito. Komabe, ngakhale othamanga kwambiri sangadziwe nthawi zonse kuti glutamine, creatine ndi zina zowonjezera masewera ndi ziti.
Kuthana ndi kusiyana: Glutamine ndi amino acid yemwe amapezeka m'mapuloteni ochokera ku nyama. Ilipo pang'ono mumakaka amkaka.
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Ndi chiyani
Glutamine ndi amodzi mwamatatu amino acid omwe amakhudza minofu. Funso loyenera lingabuke - bwanji lingalingalire mosiyana ndi mapuloteni? Tiyeni tiwone bwino. Mapuloteni amagawika m'mitundu yambiri ya amino acid ikathyoledwa, kuphatikiza mankhwala osowa ngati arginine.
Nthawi yomweyo, ma amino acid omwe amapanga mapuloteni amatenga gawo lofunikira mthupi:
- ali ndi udindo wa chithokomiro;
- yang'anira ntchito za mundawo m'mimba;
- kunyamula mafuta polyunsaturated zidulo;
- onetsetsani kagayidwe kake.
Kuchuluka kwa mapuloteni mu zakudya zanu sizitanthauza kuwonjezeka kwakanthawi kwa minofu.
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Zotsatira zamapuloteni a minofu
Kodi glutamine ndi chiyani? Mosiyana ndi ma amino acid ena, samangokhudza mapuloteni am'mimba, komanso zimakhudzanso ntchito zina zomwe zimakhudza mwachindunji masewera othamanga. Makamaka, ali ndi udindo wotsegulira malo oyendera. Insulini ikamasulidwa, chakudya chomwe chimalowa minofu chimasandulika kukhala glycogen, koma ndi anthu ochepa omwe amadziwa kuti glycogen imadzipangira yokha imakhala ndi ma protein. Glutamine amatha kukulitsa kwambiri kuchuluka kwama cell onyamula.
Komanso, kuchuluka kwa maselo a glycogen kumakupatsani mwayi wopeza glycogen wambiri. Zotsatira zake zidzakhala motere:
- mphamvu zochepa zimasungidwa m'maselo amafuta;
- kupirira kumawonjezeka;
- kumawonjezera mphamvu ya minofu;
- pali malo osungira glycogen.
Kuphatikiza apo, glutamine imakhudza mwachindunji kaphatikizidwe ka ulusi wamapuloteni womwewo. Chifukwa chake, thupi limatha kusintha palokha mapuloteni kukhala minofu osapitilira 500 g pamwezi. Izi zimachedwetsa kupita patsogolo kwamphamvu. Ndipo ndichifukwa chake othamanga ambiri, pofuna kuti athandize mwachangu, amagwiritsa ntchito anabolic steroids. Glutamine amathetsa vutoli mwanjira yotetezeka.
Kuwonjezeka kwakukulu kwa ma glutamine amino acid mthupi kumalola kuti maselo ambiri atsopano apangidwe pakupezeka kwa insulin. Poyamba, izi sizimabweretsa kusintha kwakukulu pazotsatira. Koma wothamanga akagunda chigwa champhamvu, glutamine imatha kuyambitsa matenda a hyperplasia, zomwe zimapangitsa kuti athane ndi kuchepa komanso kukula.
Ndi zakudya ziti zomwe zimakhala ndi amino acid
Sikuti aliyense amakonda kugwiritsa ntchito masewera azakudya m'malo awo ophunzitsira. Pachifukwa ichi, othamanga amavutika ndi kusowa kwa zofunikira za amino acid. Kuphatikiza apo, ma BCAAs ndi kudzipatula kwa mapuloteni ndiokwera mtengo. Chifukwa chake, ndi koyenera kuyang'anira zakudya zomwe zili ndi asidi wochuluka wa glutamic.
Chidziwitso: gome siliganiziranso zakupezeka kwa mafuta a glutamic acid ndi zina zambiri, chifukwa kuyamwa kwenikweni kwa glutamine kuchokera pamalonda kudzakhala kocheperako kuposa komwe kukuwonetsedwa patebulopo.
| Glutamine mu 100 g wazakudya zachilengedwe | ||
| Mankhwala | Peresenti ya amino acid mu mapuloteni | Chiwerengero cha Glutamic Acid |
| Ng'ombe | 18,6% | 3000 mg |
| Tchizi cha koteji | 15% | 2400 mg |
| Mazira | 12,8% | 1800 mg |
| Tchizi cholimba | 23% | 4600 mg wa |
| Nkhumba | 11,7% | 1700 mg |
| Krill | 18,9% | 2800 mg |
| Milamba yam'nyanja zamchere | 18,2% | 1650 mg |
| Cod | 17,5% | 2101 mg |
| Goose fillet | 16,5% | 2928 mg |
| Nkhuku ya nkhuku | 16% | 3000 mg |
| Zogulitsa za soya | 14% | 2400 mg |
| Chimanga | 13,1% | 1800 mg |
| Tsabola wobiriwira | 2,8% | 611 mg |
| Cod | 10% | 1650 mg |
| Kefir | 7,9% | 2101 mg |
| Zakudya zopangidwa | 12,8% | 2928 mg |
Mfundo yofunika: pafupifupi 20% ya ng'ombe imakhala ndi mafuta, omwe amayenera kuwerengedwa powerengera ndi kumwa asidi a glutamic.
Mbali ina yofunika imakhudza chithandizo cha kutentha. Glutamine imangopezeka m'mapuloteni ovuta. Chifukwa chake, ndikuphika mwamphamvu kapena kuphika kwanthawi yayitali, imatha kupindika kukhala maunyolo amino acid osavuta, omwe sangakhale othandiza kwambiri.
Ubwino wa glutamine pamasewera
Phindu la masewera a glutamine limadziwika kwa aliyense womanga thupi. Komabe, kwa othamanga ena omwe ali ndi zolemera zolimba, zofunikira zake sizikhala zomveka bwino, popeza kuwonjezeka kwa malo ogulitsa glycogen kumakhudza kulemera.
Mwambiri, glycogen imakhudza thupi la wothamanga motere:
- kumawonjezera pazipita mphamvu;
- amachepetsa kutopa masana;
- kumawonjezera kupirira kwa wothamanga;
- limakupatsani kuthana ndi kuchepa mphamvu;
- amateteza minofu pakuuma.
Yotsirizira ndiyofunika kwambiri. Ngati mutenga glutamine mwachindunji (pamlingo woyenera wa 4-10 g patsiku), ndiye nthawi iliyonse yotsegulira malo mothandizidwa ndi insulini, amino acid imapita molunjika mu minofu ndikulipira zovuta zomwe zimakhudzana ndikuti thupi liyesera kuchotsa zochulukirapo ogwiritsira ntchito mphamvu (minofu).
Makamaka, glutamine imagwira ntchito pakusintha kwa zimam'patsa mphamvu chakudya komanso chakudya chamagulu okhazikika, popeza sichimachepetsa kagayidwe kake. Ndibwino kuti mutenge amino acid padera ndi chakudya mkati mwa 5-12 mphindi kutha kwa kulimbitsa thupi - ndiye kuti, zenera la protein ndi carbohydrate lisanatsegulidwe. Kuphatikiza apo, tikulimbikitsidwa kudya zakudya zokhala ndi glutamine usiku kuti muchepetse mphamvu ya catabolism.
Zowopsa
Monga chinthu chilichonse chamasewera achitsulo, glutamine adalumikizidwa ndi nthano zosiyanasiyana. Kodi glutamine ili ndi zovuta zina? Poganizira kuti amino acidyu amaperekedwa mthupi nthawi zonse pang'ono, glutamine siyimavulaza thupi.
Zovulaza zokhazo zomwe othamanga amatha kukumana ndi glutamine zimachokera pakuchulukitsa. Ngati mumamwa mafuta opitilira 15 g panthawi ya amino acid, mutha kudzimbidwa ndi kutsegula m'mimba, komwe kumatha atangotsala amino acid m'thupi.
Chogulitsacho chimasintha pH pang'ono pamimba, kukhumudwitsa matumbo. Kupanda kutero, ngakhale kuchuluka kwa kuchuluka kwa glutamine, palibe chomwe chimakhudza chiwindi ndi impso, popeza asidi amasungunuka ngakhale panthawi yakudya m'mimba, pomwe amalowa m'magazi, ndikudutsa chiwindi.
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Zowonjezera Pamwamba pa Glutamine
Glutamine amapezeka mumasewera ambiri owonjezera. Gwero lake lotsika mtengo kwambiri ndi whey protein, yomwe imakhala ndi 20% ya amino acid wofunikira. Omwe akufuna kugula ma Whey protein abwino ayenera kulabadira 80% CBR. Ngakhale kuti maubwino ake adziwikiratu ndipo amaphatikizanso ndi protein yama Whey, imakhalabe imodzi mwazinthu zotsika mtengo kwambiri mkalasi, makamaka zikagulidwa mwachindunji kuchokera kwa wopanga.
Omwe azolowera kumiza matupi awo ndi ngongole za dollar ayenera kulabadira BCAA ndi glutamine wowonjezera. L
Ma BCAA abwino kwambiri okhala ndi glutamine ndi awa:
- Makapu abwino kwambiri. Chokwera mtengo kwambiri pamsika, koma ndi ziphaso zazikulu kwambiri.
- Weider company bcaa - ali ndi chuma cha glutamine ndipo amakhala ndi kapangidwe ka 4-2-1, motsutsana ndi 2-1-1.
- Zakudya zabwino kwambiri za glutamine - zoyenera kwa iwo omwe amakonda kugwiritsa ntchito mapuloteni a soya mu njira zawo zopatsa thanzi.
- BCAA kuchokera ku San.
- BCAA kuchokera ku Gaspari Nutrition.
Zotsatira
Zilibe kanthu kuti mumamatira pamasewera olimbitsa thupi pomanga thupi, CrossFit ndi masewera ena achitsulo kapena ndinu othandizira zinthu zachilengedwe zokha, kumbukirani kuti zimachokera ku amino acid, osati kuchokera ku protein, minofu yanu imamangidwa. Mapuloteni mulimonsemo amagawika mu ma amino acid, omwe amakhala timagawo tating'onoting'ono tomwe timafunikira kuti apange chithunzi chabwino.
Glutamine samapangidwa mthupi, chifukwa chake sinthani zakudya zanu kuti muzipindulitsa osati ndi mapuloteni osavuta, komanso ndi ma amino acid ofunikira.
