ʻO Alanine kahi waikawa amino i loko o nā pūnaewele i loko o kahi ʻano paʻa ʻole a i nā ʻano mea like ʻole, nā mole mole protein. I nā akepaʻa akepaʻa, hoʻololi ʻia i glucose, a ʻo ia mau ʻano ʻino kekahi o nā ʻano alakaʻi o ka gluconeogenesis (ke hoʻokumu ʻia ʻana o ka glucose mai nā hui non-carbohydrate).
Nā ʻano a me nā hana o ke alanine
Aia ʻo Alanine i loko o ke kino i nā ʻano ʻelua. Mālama ʻo Alpha-alanine i ka hoʻokumu ʻia ʻana o nā mole protein, a ʻo ka beta-alanine kahi ʻāpana hoʻohui o nā meaola bioactive like ʻole.
ʻO nā hana nui o ka alanine ka mālama ʻana i ke kaulike naikokene a me ka paʻa mau ʻana o ke kō glucose. ʻO kēia amino acid kekahi o nā kumu nui o ka ikehu no ka ʻōnaehana waena a me nā olonā. Me kāna kōkua, hoʻokumu ʻia nā pūnaewele hoʻopili.
Lawe i kahi ʻeleu i nā kaʻina metabolic o nā pākaha, nā waikawa momona. Pono ʻo Alanine no ka hana maʻamau o ka ʻōnaehana pale, hoʻonāukiuki ia i nā hopena biochemical kahi e hana ʻia ai ka ikehu, hoʻoponopono i ka nui o ke kō i ke koko.
Komo ʻo Alanine i ke kino o ke kanaka me ka meaʻai i loaʻa ka protein. Inā pono, hiki ke hana ʻia mai nā mea nitrogenous a i ʻole i ka wā o ka haki o ka protein carnosine.
ʻO nā kumuwaiwai o kēia waihona ʻo ka pipi, puaʻa, iʻa a me nā iʻa, nā moa, nā huahana waiū, nā legume, nā kulina, nā laiki.
Kākaʻikahi ka hemahema o Alanine, ʻoiai synthesized maʻalahi kēia amino acid i loko o ke kino inā pono.
ʻO nā ʻōuli o ka hemahema o kēia hui:
- hypoglycemia;
- hoʻemi i ke kūlana pale;
- luhi nui;
- huhū nui loa, haʻalulu.
Me ka hoʻoikaika kino ikaika, ka nele o ke alanine e hoʻonāukiuki i nā kaʻina catabolic i nā mākala nāʻiʻo. Hoʻonui ka hemahema mau o kēia hui i ka likelihood o ka hoʻomohala ʻana i ka urolithiasis.
No nā kānaka, pilikia ka hemahema a me ka nui o ke alanine.
ʻO nā hōʻailona o nā pae nui o kēia amino acid:
- manaʻo luhi luhi ʻole e hele aku ma hope o ka lawa pono o ka hoʻomaha;
- ʻeha puʻupuʻu a me nā ʻeha;
- ka hoʻomohala ʻana i nā mokuʻāina depressive a me subdepressive;
- nā maʻi hiamoe;
- hoʻohaʻahaʻa hoʻomanaʻo, hoʻemi i ka hiki ke noʻonoʻo a noʻonoʻo.
I ka lāʻau lapaʻau, hoʻohana ʻia nā hoʻomākaukau i loaʻa ka alanine e mālama a pale i nā pilikia me ka gland prostate, ʻo ia hoʻi, ka hoʻomohala ʻana o hyperplasia o nā aʻa glandular. Kau ʻia lākou no ka meaʻai makua makua o nā maʻi maʻi nui e hāʻawi i ke kino me ka ikaika a mālama i ka paʻa o ke kō kō.
ʻO Beta-alanine a me carnosine
ʻO Beta-alanine kahi ʻano o ka amino acid kahi e loaʻa ai ka hui amino (kahi radical e loaʻa ana kahi nitrogen atom a me ʻelua mau atoms hydrogen) i ka beta, a ʻaʻohe choral center. ʻAʻole pili kēia ʻano i ka hoʻokumu ʻia ʻana o nā mole protein a me nā enzymes o nā nui nui, akā he ʻāpana hoʻohui ia o nā meaola bioactive, e like me ka peptide carnosine.
Hoʻokumu ʻia ka hui mai nā kaulahao o ka beta-alanine a me ka histidine, a loaʻa i nā puke nui i nā mākala nāʻiʻo a me nāʻiʻo cerebral. ʻAʻole pili ʻo Carnosine i nā hana metabolic, a hāʻawi kēia waiwai i kāna hana ma ke ʻano he buffer loea. Pale ia i ka hoʻonāukiuki nui ʻana o ke kaiapuni i nā olonā i ka wā o ka hoʻoikaika kino ʻana, a ʻo ka loli i ka pae pH i ka ʻaoʻao acidic ka mea nui i ka ʻānai ʻana i nā mākala.
ʻO ka ʻai hou aʻe o ka beta-alanine e ʻae ai i ka hoʻonui ʻana o ka carnosine i loko o nā aʻa, kahi e pale ai iā lākou mai ke koʻikoʻi oxidative.
Noi i nā haʻuki
Hoʻohana ʻia me ka beta-alanine e ka poʻe haʻuki, no ka mea, he pono ka loaʻa hou o kēia amino acid i ka wā hoʻoikaika kino. Kūpono kēlā mau pono hana no ka poʻe e hana ana i ke bodybuilding, nā ʻano like ʻole o ka hoe, nā haʻuki kime, keʻa.
I ka 2005, ua hōʻike ʻo Kauka Jeff Stout i nā hopena o kāna noiʻi ʻana e pili ana i nā hopena o ka beta-alanine ma ke kino. ʻO ka hoʻokolohua e pili ana i nā kāne i hoʻomaʻamaʻa ʻole ʻia, ma kahi o nā palena kino like, e loaʻa ana mai 1.6 a 3.2 g o ka amino acid maʻemaʻe i kēlā me kēia lā. Ua ʻike ʻia ka hoʻonui ʻana i ka beta-alanine e hoʻonui ai i ka paepae o ka luhi neuromuscular e 9%.
Ua hōʻoia ʻia e nā ʻepekema Kepanī (hiki ke ʻike ʻia ka ʻikepili noiʻi ma kēia loulou) maikaʻi ka carnosine i ka hoʻopau ʻana i ka ʻehaʻeha i kū ma hope o ka hoʻoikaika ikaika, a me ka wikiwiki hoʻi i ke kaʻina o ka hōʻeha ʻana a me ka hoʻōla hou ʻana o nā ʻeha ma hope o nā ʻeha.
He mea nui ka lawe ʻana i nā kīʻaha beta-alanine no nā ʻaʻaʻi anaobob. Hāʻawi kēia i ka hoʻonui i ka hoʻomanawanui, ʻo ia hoʻi ka hoʻonui ʻana i ka pono o ka hoʻomaʻamaʻa a me ke kūkulu ʻana i nā mākala.
Ma 2016, ua paʻi kahi puke pai i kahi loiloi i kālailai ʻia i nā ʻike i loaʻa i ka hoʻohana ʻia ʻana o ka beta-alanine kumukanawai i nā haʻuki.
Ua hoʻoholo ʻia kēia mau hopena:
- ʻO ka loaʻa ʻana o 4-mau wiki o nā haʻuki haʻuki me kēia amino acid e hoʻonui nui i ka ʻike carnosine i nāʻiʻo o ka mākala, ka mea e pale ai i ka hoʻomohala ʻia ʻana o ke koʻikoʻi oxidative, a hoʻonui pū i ka hana, ka mea i ʻike nui ʻia i nā kaumaha kiʻekiʻe;
- nā kālā hou aʻe o ka beta-alanine pale i ka hoʻomaka ʻana o ka luhi neuromuscular, keu hoʻi i ka ʻelemakule;
- ʻAʻohe hopena o ka hopena beta-alanine, koe wale no nā paresthesias.
I kēia lā, ʻaʻohe kumu kūpono e hilinaʻi ai i ka lawe ʻana i ka beta-alanine e hoʻomaikaʻi ai i ka ikaika a hoʻomaikaʻi i ka hana a me ke ahonui. ʻOiai kēia mau waiwai o ka amino acid e waiho kānalua ʻia no nā loea.
Nā kānāwai komo
ʻO ka koi o kēlā me kēia lā no ka alanine ma kahi o 3 g no ke kanaka. Pono kēia nui no kahi mākua maʻamau, ʻoiai e ʻōlelo ʻia nā mea pāʻani e hoʻonui i ka lāʻau o ka amino acid i 3.5-6.4 g. Hāʻawi kēia i ke kino me ka carnosine hou aʻe, hoʻonui i ka hoʻomanawanui a me ka hana.
Pono e lawe i ka mea hoʻopiha i ʻekolu mau manawa i ka lā, 400-800 mg, i kēlā me kēia 6-8 mau hola.
ʻO ka lōʻihi o ka papa o ka lawe beta-alanine he mea pākahi, akā ma kahi o ʻehā mau pule. Lawe kekahi o nā mea pāʻani i ka pākuʻi a hiki i 12 mau pule.
Nā hopena a me nā hopena ʻaoʻao
Lawe ʻia nā mea hoʻopihapiha a me nā hoʻomākaukau me ka beta-alanine i ka hihia no ka hoʻomanawanui ʻole o kēlā me kēia i nā ʻāpana o ka huahana a me ka gluten.
ʻAʻole ia e koi ʻia no nā wahine hāpai a lactating, ʻoiai ʻaʻole i lawa ka nānā ʻia ʻana o ka hopena o kēia mea. Pono e makaʻala nui nā diabetics i ka lawe ʻana i nā mea kōkua. Hiki ke hana i kēia ma hope wale o ke nīnau ʻana i ke kauka.
Hiki i nā mahele kiʻekiʻe o ka beta-alanine ke hoʻonāukiuki i nā maʻi sensory akahai, i hōʻike ʻia e ka ʻūlū ʻana, ke ahi ʻana, a me ka manaʻo kūlohelohe o ka "holo kolo ʻana" (paresthesia). He mea maikaʻi ʻole kēia a hōʻike wale nō e holo nei ka pākuʻi.
Eia nō naʻe, ʻaʻole e pili ka nui o nā ana i ka nui o ka carnosine a hoʻonui ʻole i ka hoʻomanawanui, no laila ʻaʻohe manaʻo i ka lawe ʻana ma mua o ka nui o ka nui o ka amino acid.
Inā kumu ʻo paresthesias i ka hōʻoluʻolu koʻikoʻi, a laila hiki ke hoʻopau maʻalahi ʻia kēia hopena ʻaoʻao ma o ka hōʻemi ʻana i nā mea i lawe ʻia.
Nā Pāʻani Pāʻani Beta-Alanine
Ke hoʻomohala nei nā mea hana pāʻani haʻuki i nā mea hoʻopili beta-alanine. Hiki iā lākou ke kūʻai ʻia i ke ʻano o nā capsule piha me ka pauka a i ʻole nā hāʻina. Hoʻohui nā meaʻai he nui i kēia amino acid me ka creatine. Manaʻo ʻia e hoʻoikaika lākou i ka hana a kekahi i kekahi (synergy hopena).
ʻO nā mea hoʻopihapiha beta-alanine maʻamau a maikaʻi hoʻi e hoʻopili ʻia:
- ʻO Jack3d mai USPlabs;
- NO Shotgun na VPX;
- ʻO ka Lolo Keʻo keʻokeʻo mai nā keʻena hoʻokolohua i kāohi ʻia
- Pāʻani Pālua-T ʻAʻohe Beta;
- ʻO ke kukui poni mai nā labs i hoʻomalu ʻia
- CM2 Alpha mai SAN.
Pono nā mea pāʻani ikaika e hoʻohui i ka beta-alanine me ka creatine e hoʻonui i ka hana.
No ka hoʻomanawanui ʻana i ke kino ʻoi aku ka nui, aʻoaʻo ʻia e hoʻohui i kēia amino acid me ka sodium bicarbonate (soda). Hoʻohui pū ka poʻe haʻuki i ka beta-alanine supplementation me nā hui acid amino ʻē aʻe (e laʻa me BCAA), hoʻokaʻawale a me nā concentrates o ka protein whey, a me nā mea hāʻawi nitrogen (arginine, agmatine, nā ʻano hana like ʻole ma mua o ka hana).
