Lub nuances ntawm kev ntxiv dag zog rau lub cev tiv thaiv kab mob thiab cov leeg muaj kev txaus siab tsis yog rau cov neeg ncaws pob ncaws pob nkaus xwb, tab sis kuj rau cov neeg ua haujlwm hauv kev puas siab puas ntsws. Qhov no kuj muaj tseeb tom qab mob hnyav lossis raug mob. Yog li ntawd, ntau tus neeg yuav txaus siab rau lo lus nug: glutamine - yog dab tsi? Cov tshuaj ntxiv no, cov khoom thiab cov kev siv tau piav qhia hauv kab lus.
cov ntaub ntawv dav dav
Glutamine - yog dab tsi? Raws li cov ntaub ntawv kho mob, nws yog ib qho ntawm 20 tus qauv amino acids uas tsim cov protein. Nyob rau hauv tib neeg, nws muaj nyob rau hauv cov nqaij ntshiv, lub cev thiab cov ntshav. Glutamine - nws yog dab tsi hauv cov lus yooj yim? Nws yog cov protein tivthaiv lub luag haujlwm rau lub cev tiv thaiv kab mob, ua rau muaj kev cuam tshuam rau ntau yam, txhawb kev tiv thaiv thiab kev loj hlob ntawm cov leeg.
Thiab hauv nws daim ntawv ntuj glutamine - nws yog dab tsi? Nws yog ib feem ntawm cov protein, tsuas yog muaj nyob rau hauv nqaij, ntses, khoom noj siv mis, taum, zaub qhwv, taum, beets thiab zaub ntsuab. Tab sis thaum lub sij hawm zom mov, qee cov amino acids poob, thiab cov leeg tau txaisme me. Yog li ntawd, cov khoom yuav tsum tau coj mus rau hauv nws daim ntawv dawb huv los ntawm cov neeg raug rau lub cev muaj zog.
Functions
Tsis muaj kev pom zoo rau kev siv cov amino acid ntxiv. Qee tus ntseeg tias nws cov txiaj ntsig hauv kev nce cov leeg nqaij tsis tau raug pov thawj. Tab sis tseem, glutamine yog dab tsi? Nws muaj txiaj ntsig zoo rau lub cev tag nrho, ua rau nws muaj zog. Yog li ntawd, kev cob qhia kev ua kis las yuav khaus ntau dua, thiab lub nra hnyav dua. Qee cov kws tshaj lij ntseeg tias kev noj cov amino acid tuaj yeem ua rau nce qib ntawm cov tshuaj hormones, uas yog vim li cas cov nqaij ntshiv tau pom.
Dab tsi ntxiv yog glutamine zoo rau? Nws yog tsim nyog rau lub cev qaug zog heev. Nws tseem yog qhov tseem ceeb tom qab kev cob qhia. Glutamine tuaj yeem tsim los ntawm lub cev nws tus kheej. Nrog rau kev ua kis las muaj zog, cov leeg nqaij lawv tus kheej tsim tawm hauv lub cev, yog tias muaj ntau dhau, thiab kev tsim tus kheej tsis txaus, ces qhov kev puas tsuaj ntawm cov leeg nqaij yog pom.
Cov khoom siv ntau dhau yog tawm ntawm lub cev, thiab nws siv ntxiv tsis muaj kev phiv. Glutamine yuav tsum tsis txhob siv tsuas yog nrog nws txoj kev tsis haum, mob plab, mob ntshav qab zib, leukopenia, mob siab thiab mob raum. Cov kws tshaj lij ntseeg tias koj yuav tsum tsis txhob nce qhov koob tshuaj ntawm cov amino acid, txwv tsis pub nws ua rau mob plab, xeev siab.
Nyob zoo
Dab tsi yog cov khoom ntawm glutamine? Cov khoom no:
- koom nrog hauv kev tsim cov protein;
- suppresses secretioncortisol;
- txo kev pheej hmoo ntawm overtraining;
- stimulates glycogen ntau lawm;
- txhawb kev tiv thaiv;
- nce kev tsim tawm ntawm koj tus kheej txoj kev loj hlob hormone.
Cov cuab yeej tseem ceeb ntawm cov amino acid yog txhawm rau txhim kho cov leeg nqaij thaum lub sijhawm thiab tom qab kev cob qhia. Yog li ntawd, nws tau nquag siv los ntawm cov neeg ncaws pob.
Qhov txawv ntawm glutamic acid
Cov ntsiab lus no muaj cov tshuaj lom neeg zoo ib yam. Qhov txawv yog tias glutamine tsis muaj cov nitrogen uas ua rau cov leeg nqaij. Cov cheeb tsam ntawm kev siv rau cov khoom no txawv. Glutamic acid muaj txiaj ntsig zoo hauv kev txhawb nqa lub paj hlwb thiab tso tawm ntau lub zog.
Glutamine xav tau rau cov leeg nqaij, rov qab los ntawm kev qaug zog, kab mob. Txhawm rau kom poob phaus sai dua thaum noj zaub mov, cov kws tshaj lij pom zoo kom siv cov tshuaj no. Yog li, glutamic acid tuaj yeem kho cov kab mob hauv nruab nrab ntawm lub paj hlwb, thiab glutamine muaj lub hom phiaj sib txawv. Nws yog siv los txhawb lub cev tiv thaiv kab mob, rov kho lub cev.
Kev noj zaub mov zoo
Thaum tib neeg ua lub neej nquag, lawv yuav tsum ua raws li cov hauv paus ntsiab lus ntawm kev noj zaub mov noj. Kev siv hluav taws xob siab yuav tsum tau them nyiaj. Cov amino acid restores lub zog tshuav nyiaj li cas nyob rau hauv lub cev, uas ua rau kom muaj zog thiab kev kawm mus ntev. Kuj tseem muaj kev nrawm ntawm cov metabolism, ntxiv dag zog rau kev tiv thaiv.
Cov khoom yuav tsum tau siv 2 zaug hauv ib hnub - tom qab kev cob qhia thiab ua ntej yuav mus pw. Yog tias tsis muaj kev cob qhia, qhov no yuav tsum tau ua tom qab noj hmo thiab hmo ntuj. Tus nqi txhua hnubglutamine thaum lub sij hawm ua kis las yog txog li 8-10 g. Ntau tus kws tshaj lij qhia tias siv li 50 g ib hnub twg nrog qhov hnyav ntawm 85 kg. Cov koob tshuaj yog teem raws li tus yam ntxwv ntawm tus neeg, nws lub cev ua si thiab lub hom phiaj xav tau.
Nyob hauv bodybuilding
Glutamine paub tias siv rau hauv kev tsim lub cev. Kev txais tos ntxiv yog qhov xav tau ntawm lub cev. Tom qab tag nrho, nws nce lub ntim ntawm cov leeg nqaij. Nrog rau kev ua kom lub cev muaj zog, lub cev tsim tawm ntawm nws tus kheej cov amino acid yuav tsis txaus. Raws li qhov tshwm sim, kev tiv thaiv qis dua, nws yuav tsis tuaj yeem ua kom muaj zog ntawm kev tawm dag zog. Xws li cov khoom yog ib qho indispensable zog stimulator. Cov txiaj ntsig ntawm kev siv nws hauv kev tsim lub cev yog raws li hauv qab no:
- txhawb kev tiv thaiv;
- txo cov leeg mob thaum lub zog ua haujlwm;
- tiv thaiv cov leeg nqaij leeg;
- txhim kho pw tsaug zog;
- rov qab los ntawm kev ntxhov siab lub cev;
- tso cai rau koj kom tau txais lub cev zoo nkauj;
- tshem tawm cov khoom tsis zoo ntawm lub cev.
Thaum noj cov amino acid no, koj yuav tsum ua raws li cov cai. Tsis txhob hnov qab txog lwm txoj cai ntawm qhov kev ua si nawv.
Nyob rau hauv poob
Glutamine yog siv rau kev poob phaus. Nws muaj peev xwm ua kom cov metabolism sai, thiab vim li ntawd, cov roj hlawv ua haujlwm sai dua thiab ua tau zoo dua. Nrog kev noj zaub mov tsis muaj calorie tsawg, lub cev tiv thaiv kab mob xav tau kev txhawb nqa thiab rov qab los.
Cov tshuaj tiv thaiv tsis tuaj yeem hlawv rog, tsis txo qab los noj mov thiab tsis uasuav tias yog ib qho khoom qab zib. Nws ua ib qho kev ua haujlwm hauv cov leeg nqaij. Ua tsaug rau cov leeg nqaij muaj zog, cov metabolism yog nrawm thiab muaj roj hlawv. Kev ua kom muaj zog nce ntxiv hauv lub cev kom pib cov txheej txheem rog rog.
Nws pom nyob qhov twg hauv zaub mov?
Qhov chaw ntawm xws li cov amino acid muaj ntau yam. Nws muaj nyob rau hauv cov tsiaj thiab zaub cov khoom, nqaij nruab deg. Cov thawj coj nyob rau hauv lub xub ntiag ntawm cov khoom xyaw yog soy, txiv laum huab xeeb, Dutch cheese. Lawv muaj 5-6 g ntawm glutamine rau txhua 100 g. Qhov thib ob qhov chaw (3-3.5 g) yog nyob ntawm mussels, luav nqaij, lentils, hazelnuts, nqaij qaib, nqaij nyuj, herring. Hauv qhov chaw thib 3 (0.5-2.2 g) yog txiv lws suav, nqaij npuas, qe qaib, liab salmon.
Kev noj 2 g ntawm cov amino acid ib hnub normalizes kev ua haujlwm ntawm tag nrho cov kabmob, nce cov tshuaj hormones synthesis los ntawm 30%. Qhov no yog cov qauv rau cov neeg uas muaj lub cev thiab lub siab lub ntsws ua haujlwm, thiab nrog kev cob qhia muaj zog thiab kev qaug zog, xav tau koob tshuaj ntau.
Cov khoom hauv cov khoom tsis muaj contraindications, koj tsuas yog yuav tsum tau ua cov khoom noj uas tsim nyog, thiab tom qab ntawd cov amino acid yuav nyob hauv lub cev. Nws yog ib qho tseem ceeb uas yuav tsum tau muab lub cev nrog lub cev ua haujlwm kom tsim nyog kom tsis txhob muaj ntau dhau.
txais tos kom raug
Koj tuaj yeem yuav glutamine ntawm lub tsev muag tshuaj. Nws yog tsim nyob rau hauv cov ntaub ntawv sib txawv, qhov kev siv cov ntaub ntawv yog txiav txim los ntawm cov tsis tau ntawm tus neeg thiab daim ntawv tso tawm. Nws tuaj yeem yog ntsiav tshuaj, hmoov, tshuaj ntsiav, npaj ua khoom noj, cocktails. Txhawm rau xam qhov xav tau, koj yuav tsum paub tias 0.3 g yog xav tau rau 1 kg ntawm qhov hnyavtshuaj.
Pros of pills include:
- khaws cia ntev;
- daim ntawv thov yooj yim;
- kev suav koob tshuaj yooj yim.
Capsules muaj txiaj ntsig zoo sib xws, ntxiv rau lawv tsis tuaj yeem ua rau ntawm phab ntsa ntawm lub plab thiab tawg sai sai thaum lub plab zom mov.
Yuav ua li cas coj cov hmoov?
Glutamine tuaj yeem yuav ntawm lub tsev muag tshuaj hauv ntau hom. Hauv daim ntawv hmoov, nws muaj cov txiaj ntsig hauv qab no:
- nrawm nrawm;
- muaj peev xwm sib xyaw nrog zaub mov lossis cocktails;
- pheej yig piv rau lwm hom.
Qhov downside yog qhov xav tau ntawm nws tus kheej txiav txim siab npaum li cas. Rau kev ntim khoom, ib rab diav yog siv, tab sis koj tuaj yeem ua yuam kev hauv grams.
Muaj ntau txoj hauv kev los noj cov amino acid hauv daim ntawv no:
- nyiaj pub ib hnub yuav tsum muab faib ua me me (4-5 zaug) thiab noj txhua hnub. Vim qhov kev noj tas li ntawm cov khoom siv rau hauv lub cev, kev loj hlob sai ntawm cov leeg nqaij yog ua kom ntseeg tau, thiab vim yog qhov me me, nws tau nqus sai sai.
- Nyiaj ib hnub muab faib ua 3 zaug: ua ntej kev cob qhia, tom qab nws thiab ib teev ua ntej yuav mus pw.
- Cov tshuaj hauv cov ntsiav tshuaj yog siv 1-2 zaug hauv ib hnub thaum noj mov.
Glutamine tuaj yeem ua ke nrog qee yam tshuaj ntxiv:
- BCAA.
- YCitrulline.
- YGlucose.
Tsis txhob noj nrog cov protein vim nws ua rau nws nqus tau qeeb. Thaum siv, raws li ib tug additive, cocktails thiab tuav nrog rau cov khoom no, koj yuav tsum twv yuav raug hutxiav txim siab nws npaum li cas thiab nyeem qhov muaj pes tsawg leeg.
Thaum twg yog lub sijhawm zoo tshaj plaws?
Thaum ib qho khoom siv los rub cov leeg, txoj kev noj nws ua ntej kev cob qhia (lossis tom qab nws) lossis thaum pw tsaug zog zoo. Txhawm rau kom cov tshuaj ntxiv kom nqus tau zoo dua, tsawg kawg 1 teev yuav tsum dhau ntawm kev noj cov protein thiab glutamine. Rau kev poob phaus, cov amino acid yog noj thaum lub sij hawm kev cob qhia los ntawm 2 zaug ib hnub twg.
Duration
Lub sijhawm nkag mus yog txiav txim los ntawm lub xeev kev noj qab haus huv. Tsis tas li ntawd, qhov no yuav tsum tau pom zoo nrog tus kws kho mob lossis tus kws qhia. Hauv qhov xwm txheej txheem, kev so hauv kev txais tos yog xav tau rau qee lub sijhawm ob peb zaug hauv ib xyoos. Kev tshem tawm ntawm daim ntawv thov yog nqa tawm maj mam, txo qhov koob tshuaj txhua hnub.
Vim glutamine yog ib qho nrhiav-tom qab amino acid, manufacturers muaj ntau hom thiab hom:
- "Glutamine Drive". Cov hmoov muaj l-glutamine. Nws yog siv rau kev rov qab los tom qab kev cob qhia, ntxiv dag zog rau lub cev, kev loj hlob ntawm cov leeg. Nws txhim kho kev puas siab puas ntsws, tshem tawm kev ntxhov siab, tshem tawm toxins los ntawm lub cev.
- Khoom noj khoom haus zoo tshaj Glutamine Capsules. Cov tshuaj muaj nyob rau hauv kev ua kis las khoom noj khoom haus. Nws yog tsim nyob rau hauv daim ntawv ntawm tsiav tshuaj - 1 tsiav tshuaj muaj 1 g ntawm cov amino acid, yog li nws yog yooj yim los xam tus nqi txhua hnub. Cov tshuaj txhawb lub cev ntawm cov neeg ncaws pob tom qab kev cob qhia.
- MusclePharm Glutamine. Cov tshuaj yog tsim nyob rau hauv daim ntawv ntawm cov hmoov, uas yog nyob rau hauv kev thov ntawm cov neeg ncaws pob. Glutamine yog yooj yim ntim, tso cai rau koj tswjtus nqi txhua hnub. Cov kws tshaj lij ntseeg tias cov tshuaj sai sai ua cov leeg nqaij thiab kho lub cev.
Tus nqi ntawm cov tshuaj sib txawv rau txhua tus neeg tsim khoom. Nws kuj muaj qhov cuam tshuam rau qhov hnyav. Tus nqi nruab nrab yog 700 rubles rau 300 g, 1100 - 500 g, 1800 - 1000 g. hmoov yog suav tias yog tus nqi pheej yig tshaj. Capsules thiab ntsiav tshuaj, 100 pcs. tus nqi ntawm 600 rubles. Nws raug nquahu kom yuav cov tshuaj hauv lub tsev muag tshuaj. Tom qab tag nrho, nws tus nqi muaj qis dua piv rau cov khw muag khoom noj khoom haus kis las.
Harm
Raws li nrog rau lwm yam khoom ua si, cov khoom raug saib nrog kev tsis ntseeg los ntawm ntau tus. Puas muaj kev phiv? Txij li thaum cov amino acid nkag mus rau hauv lub cev me me, thiab yog tias nws tau txais kev sib cais los ntawm cov protein tseem ceeb, ces nws tsis muaj teeb meem rau kev noj qab haus huv.
Kev mob tshwm sim tuaj yeem yog kev noj ntau dhau. Yog tias koj noj ntau dua 15 g ib zaug, ces koj tuaj yeem xav tias plab hnyuv thiab mob raws plab, uas ploj ntawm nws tus kheej tom qab tshem tawm cov amino acids ntau dhau ntawm lub cev. Nws kuj tuaj yeem ua rau mob plab hnyuv. Txwv tsis pub, tsis muaj kev phiv, raws li cov kua qaub yaj thaum zom zaub mov.
