Dzidza Nekuderedza Musikana Kuputsika uye Kuvandudza Basa reMusana
Imiti yemutambo inowedzera yakazara nemishonga inonzi inopa vatambi uye makanho, kukurudzira kushanda nekukurumidza kusimuka. Nemhaka yokuti mhizha yekubatsira haisi kutongwa zvakanyanya, zvakaoma kuziva izvo zvinotaurwa ndezvechokwadi , uye ndezvipi zvinotengeswa zvinongodonha chikwama chako.
L-Glutamine
Glutamine, kana kuti L-Glutamine, inowanzoitika isiri iyo inokosha amino acid iyo inowanzochengetwa mumasumbu uye yakasunungurwa muropa munguva dzekutambudzika.
Iyo inoshandiswa nemajoni ezvirwere munguva dzekutambudzika zvakadai sekurwadziwa kwepanyama, kupisa, nzara, uye panguva yakareba uye yakasimba mumuviri, zvakadai serefu-kurega kutsungirira kurovedza muviri (marathons, triathlons, maitiro-kure-kure) pamwe nepamusoro- kunyanya simba training training workouts.
Kana paine kushayikwa kweGlutamine kana kuti huwandu hwe glutamine hwakanyanya kuderedzwa munguva yekuwedzera kudzvinyirira, muviri unoona kudzvinyirirwa kwezvirwere zvemuviri kusvikira zviratidzo zvegutamine zvinodzorerwa kuburikidza nekudya kana kuwedzera.
Nokuda kwechikonzero ichi, marathon anomhanyira kazhinji ari panjodzi yekubata zvirwere, zvirwere zvekurwara, uye zvimwe zvirwere kwemazuva mashomanana mushure mekukwikwidza. Kunyanya kutsungirira kurayirirwa kwete kungoita kuti zvinyorwa zvekudya zvinokonzerwa ne glutamine asi zvakabatanidzwa nekuderera kwenguva pfupi muzvirwere zvekudzivirira muviri uye kunokonzerwa nekuputika kwepamusoro uye dzimwe zvirwere.
Zvinhu Zvakasikwa zveL-Glutamine
L-Glutamine yakawanda kwazvo mu-high-protein foods, yakadai senyama, hove, marume, uye dairy.
Zvinyorwa zviviri zvakanyanya mishonga yemichero hazvina kubviswa kabichi uye beet. Kubika kunogona kuparadza glutamine, kunyanya mumiriwo. Zvinyorwa zvekudya zvinowanikwa zve glutamine zvinosanganisira:
- Zvisikwa zvemhuka: zvakadai semombe, huku, nyama yenguruve, hove, mazai, mukaka, yoghuti, uye cheese
- Zvitsva zvisati zvambomwa zvinosanganisira nyemba, sipinashi, marinari, bhari, kabichi, uye beet.
L-Glutamine Zvinyorwa zveVatambi
Vatambi vanotora glutamine zvinowanzoita saizvozvo kuitira kuti kudzivirira kuputsika kwemisimba uye kuvandudza zvirwere zvemagetsi zvinoshanda. Zvidzidzo zvakawanda zvemakiriniki zvakawana kuti muromo glutamine inogona kuderedza chiitiko chechirwere uye utachiona mumitambo yevamwe vanomirira kana vatambi vanobatanidzwa zvakanyanyisa zvidzidzo zvepamusoro. Tsvakurudzo yakawanawo kuti glutamine zvinowedzera zvinogona kubatsira kuchengetedza misi miviri kuburikidza nekudzivirira mapuroteni kuputsika nekuvandudza glycogen pamwe nekudaro kuwedzerwa musimba glycogen .
L-Glutamine inorondedzerwa sekuwedzera kwezvokudya uye haina kurambidzwa nemamwe masangano emitambo. Inogona kuwanikwa munzvimbo dzakawanda dzehutano hwezvokudya mumhando yemagetsi kana mahwendefa uye inowanzova chinhu chinowanikwa mune zvakawanda zvekushandisa puroteni powders. Pamusana pekutsvakurudza kushoma, hapana mazano ekugadzirisa maitiro, asi Miti yedu yekuvaka muviri inokurudzira kutanga kubva pa3 kusvika ku5 magiramu pazuva.
Kunyange zvazvo tsvakurudzo yezvino ye glutamine muzvirwere zvekudzivirira muviri uye musimba yekuvakisa iri kukurudzira, zvichiri zvakaoma kuziva kushandiswa kwezvimwe zvinowedzera kune vamwe vane utano hwakanaka vanowana mishonga yakakwana mukudya kwavo.
Pasi Pasi
Vazhinji vatambi vangave vasingadi kutora L-Glutamine zvigadziridzo.
Kana iwe uchidya kudya kwakanaka, kwakasiyana-siyana , uye iwe unofambisa nepamwero wakaenzana, zvichida kuti muviri wako uchapa zvose zvakakodzera amino acids kuti uchengetedze uye unochengetedza uine hutano. Kana iwe uchidzidzisa zvakaoma uye kudya kwako kunoshayiwa chikafu chakakodzera, zvichida kuwedzera kunogona kupa rubatsiro.
Uchapupu hunobatanidza Glutamine supplementation nekushanda kana kusimbiswa kwesimba zvikuru, zvikuru kwazvo. Zvisinei, kana iwe uri mutambi wemutsungiriro, kana kudzidzira kuneta zuva rimwe nerimwe (sekuita mumakwikwi emazuva akawanda kana zviitiko zvekukura-kure), kune uchapupu hwekuti L-Glutamine supplementation inogona kubatsira kutsungirira uye inonyanya kukosha, inogona kuderedza yako pangozi yekurwara, uye kuvandudza kupora shure kwekunyanya kudzidziswa nekukwikwidzana.
Kana urikufunga kushandisa L-Glutamine supplement, yakachenjera kuti uongorore nyanzvi yemitambo yezvokudya, kutanga kuongorora kudya kwako. Uye zvino, kana iwe uchivashandisa, tsvaga chinyorwa chinozivikanwa.
Chinhu
Vitamine & utano kuwedzera. Glutamine
Bowtell JL, Gelly K, Jackman ML, Patel A, Simeoni M, Rennie MJ (1999). Migumisiro yemuromo glutamine mumuviri wose wemakinehydrate kuchengetedza panguva yekudzikinura kubva pakuita basa rakazara. Nhoroondo yeApplied Physiology 86: 1770-1777.
Castell LM, Poortmans JR uye Newsholme EA (1996). Izvo glutamine inobatsira pakuderedza zvirwere mumitambo here? European Journal of Applied Physiology 73: 488-490.
Nieman DC naPedersen BK (vaparidzi) (2000). Zvokudya zvinovaka muviri uye Kuvhima Immunology. Boca Raton FL: CRC Press.
Rowbottom, DG, Keast D uye Morton AR (1996). Iyo inowanzobuda ye glutamine sechiratidziro chekunyanyisa kwepabonde uye kupereta. Sports Medicine. 21.2: 80-97.