ʻO Glutamine: he aha ia no, nā pono, nā hōʻino a me nā hopena ʻaoʻao * ʻO Crossfit

ʻO nā haʻuki kino a me nā "hao" i nā makahiki 60 o ke kenekulia i hala he ʻokoʻa loa ia mai nā mana hou o kēia au. A ʻaʻole wale ia e pili ana i nā hoʻomaʻamaʻa hoʻomaʻamaʻa hoʻomaʻemaʻe. Ua lele i mua ka ʻoihana kemika a me ka meaʻai haʻuki o ke kenekulia hou. ʻIke pololei nā mea haʻuki o kēia lā i ka mea e pono ai i ko lākou mākala a pehea e holo ai. Eia nō naʻe, ʻaʻole hiki i nā ʻōlapa holomua ke haʻi pinepine i ke ʻano o ka glutamine, ka creatine a me nā mea hoʻohui haʻuki ʻē aʻe.

Hoʻopili i ke āpau: ʻO Glutamine kahi amino acid i loaʻa wale i nā protein mai ke kumu o kaʻiʻo. Aia ia ma nā liʻiliʻi i nā huahana waiū.

No ke aha ia

ʻO Glutamine kekahi o ʻekolu mau amino acid pono e hoʻopili pono i ke kūkulu ʻana i nā mākala. E kupu mai paha kahi nīnau kūpono - no ke aha e noʻonoʻo kaʻawale ai ia mai nā protein? E noʻonoʻo e hoʻonohonoho pono. Hoʻomoʻi ʻia ka protein i loko o nā haneli o nā amino acid like ke wāwahi ʻia, me nā pūhui pū kekahi e like me ka arginine.

I ka manawa like, hana nui nā amino acid i ka protein i nā hana nui i ke kino.

kuleana no ka gland thyroid;
hoʻoponopono i nā hana o ka digestive tract;
lawe i nā wai momona momona polyunsaturated;
hoʻoponopono i ka ikehu.

ʻO ka nui o nā protein i kāu papaʻai ponoʻī ʻaʻole ia he kumu o ka hoʻonui wikiwiki ʻana i ka nui o nā mākala.

Nā hopena ma ka synthes protein muscle

No ke aha ka glutamine? ʻAʻole like me nā amino acid ʻē aʻe, ʻaʻole ia e hoʻopili i ka synthesine protein protein wale nō, akā pili pū kekahi i nā hana ʻē aʻe e hoʻopili pololei i ka hana pāʻani. ʻO ia ke kuleana no ka wehe ʻana o kahi depot transport. Ke hoʻokuʻu ʻia ka insulin, hoʻololi ʻia nā pākōpika i komo i nā mākala i glycogen, akā he kakaikahi ka poʻe e ʻike i nā hale glycogen ponoʻī i loko o nā hunaola pūmua. Hiki i ka Glutamine ke hoʻonui nui i ka nui o nā pūnaewele lawe.

Ma ka huli, kahi hoʻonui i ka helu o nā hunaola glycogen e ʻae iā ʻoe e hōʻiliʻili i nā glycogen hou aʻe. Penei ka hopena:

emi ka ikehu i mālama ʻia i nā hunaola momona;
mahuahua ke ahonui;
hoʻonui i ka nui o nā mākala;
aia nā mālama mālama o glycogen.

Hoʻohui ʻia, pili pono ka glutamine i ka synthesis o nāʻiʻo muscle protein iā lākou iho. No laila, hiki i ke kino ke hoʻololi kūʻokoʻa i ka protein i loko o ka mākala i ka nui o 500 g i kēlā me kēia mahina. Hoʻohiohi kēia mea i ka holomua o ka mana. A ʻo ia ke kumu e makemake ai nā mea pāʻani he nui e ʻimi nei i kahi hopena wikiwiki, e hoʻohana i nā steroid anabolika. Hoʻoponopono ʻo Glutamine i kēia pilikia ma kahi ala palekana.

ʻO ka hoʻonui nui ʻana o nā glutamine amino acid i loko o ke kino e ʻae i kahi helu nui o nā hunaola hou e synthesize i ka loaʻa ʻana o ka insulin. I ka mua, ʻaʻole kēia i alakaʻi i kahi hoʻomaikaʻi nui i nā hopena. Akā i ka wā e hoʻokau ai ka mea haʻuki i kahi papa mana, hiki i ka glutamine ke hoʻoulu i ka hyperplasia, e alakaʻi ana i ka lanakila ʻana i ka stagnation a me ka ulu hou ʻana.

He aha nā meaʻai i loko o ka amino acid

ʻAʻole makemake nā poʻe āpau e hoʻohana i ka meaʻai haʻuki i kā lākou papa hana hoʻomaʻamaʻa. No kēia kumu, ʻeha ka poʻe haʻuki mai ka lawa ʻole o nā amino acid pono. Eia kekahi, pipiʻi loa nā BCAA a me nā protein hoʻokaʻawale. No laila, pono ke nānā aku i nā meaʻai i loaʻa ka nui o ka glutamic acid.

Nānā: ʻaʻole e noʻonoʻo ka papa ʻaina i ka bioavailability o ka glutamic acid a me nā hiʻohiʻona ʻē aʻe, ma muli o ka lawe maoli ʻia ʻana o ka glutamine mai ka huahana a ʻoi aku ka emi ma mua o ka mea i hōʻike ʻia i ka papa.

ʻO ka ʻike Glutamine ma 100 g o ka meaʻai maoli
Huahana	Ka pākēneka o ka amino acid i ka protein	Huina Glutamic ʻAkika
Pipi	18,6%	3000 mg
Paukū tī	15%	2400 mg
Huamoa	12,8%	1800 mg
Paukū paʻa	23%	4600 mg
ʻO ka puaʻa	11,7%	1700 mg
Krill	18,9%	2800 mg
Paʻu kai	18,2%	1650 mg
Cod	17,5%	2101 mg
Piha kuʻi	16,5%	2928 mg
Pahu moa	16%	3000 mg
Nā huahana soya	14%	2400 mg
Kolo	13,1%	1800 mg
Pepa ʻōmaʻomaʻo	2,8%	611 mg
Cod	10%	1650 mg
Kefir	7,9%	2101 mg
Pākaʻa i hana ʻia	12,8%	2928 mg

Kahi mea nui: ʻaneʻane 20% o ka pipi i loko o ka momona, a pono e noʻonoʻo ʻia i ka helu ʻana a me ka ʻai ʻana i ka waikawa glutamic.

ʻO kekahi mea nui e pili ana i ka mālama ʻana i ka wela. Loaʻa wale ʻo Glutamine i kahi protein protein paʻakikī. No laila, me ka palai ikaika ʻana a i ʻole ke kuke hoʻolōʻihi ʻana, hiki iā ia ke wili i nā kaulahao amino acid ʻoi aku ka maikaʻi ʻole.

Nā keu pono o ka glutamine i nā haʻuki

ʻO nā pōmaikaʻi haʻuki o ka glutamine ka mea maopopo i kēlā me kēia bodybuilder. Eia nō naʻe, no nā ʻōlapa ʻē aʻe me ka kaohi paʻa paʻa, ʻaʻole mamao loa kāna pono, no ka mea ʻo ka hoʻonui ʻana o nā hale kūʻai glycogen e hoʻopili i ka kaumaha.

Ma ka laulā, hoʻopili ka glycogen i ke kino o ka mea haʻuki penei:

hoʻonui i ka ikaika nui;
hoʻemi i ka luhi o ke ao;
hoʻonui i ka hoʻomanawanui o ka mea haʻuki;
ʻae iā ʻoe e lanakila i ka stagnation mana;
mālama i nā mākala i ka maloʻo ʻana.

ʻO ka mea nui ka mea nui. Inā ʻoe e lawe pololei i ka glutamine (ma kahi lāʻau i koi ʻia o 4-10 g i kēlā me kēia lā), a laila i kēlā me kēia wehe ʻana o ka depot me ke kōkua o ka insulin, e hele pololei ka amino acid i loko o ka mākala a uku no nā hopena catabolic e pili ana i ka ʻoiaʻiʻo e hoʻāʻo ke kino e hoʻopau i ka nui mea kūʻai aku ikehu (nā mākala).

I ke kikoʻī, maikaʻi ka glutamine no ka alternate carbohydrate a me kahi papa ʻaihue ʻole ʻaihue ʻole, no ka mea ʻaʻole ia e hoʻolohi i ka metabolism. ʻOi aku ka maikaʻi e lawe kaʻawale i ka amino acid mai nā meaʻai mai loko o 5-12 mau minuke ma hope o ka hopena o ka hoʻomaʻamaʻa - ʻo ia hoʻi, ma mua o ka wehe ʻana o ka puka protein a me ka carbohydrate. Hoʻohui ʻia, koi ʻia e ʻai i nā meaʻai i loko o ka glutamine i ka pō e hōʻemi i ka hopena o ka catabolism.

Pōʻino kūpono

E like me nā huahana haʻuki hao ʻē aʻe, ua pili ka glutamine i nā kaʻao like ʻole. Loaʻa nā hopena ʻino i ka glutamine? Ke noʻonoʻo nei i ka hāʻawi mau ʻia o kēia amino acid i ke kino i nā mea liʻiliʻi, ʻaʻole hiki i ka glutamine ke hōʻeha i ke kino.

ʻO ka mea hōʻino wale i hiki i nā poʻe haʻuki ke ʻike mai glutamine mai ka overdose. Inā ʻoe e ʻai ma mua o 15 g o ia mea i ka manawa o ka amino acid, hiki iā ʻoe ke loaʻa i ka huhū a me ka diarrhea huehue, a e pau koke ia ma hope o ka hemo ʻana o ka amino acid i ke kino.

Hoʻololi iki ka huahana i ka pH o ka nohona gastric, hoʻonāukiuki i nā ʻōpū. Inā ʻole, ʻoiai me ka hoʻonui ʻia ʻana o ka glutamine, ʻaʻohe hopena o ke ake a me nā puʻupaʻa i ʻike ʻia, ʻoiai e hemo ka waikawa ma ke kahua o ka digestion i loko o ka ʻōpū, mai kahi e komo pololei ai i ke kahe o ke koko, e kāpae ana i ka kānana o ke ake.

Pākuʻi Glutamine kiʻekiʻe

Loaʻa ʻo Glutamine i loko o nā haʻuki haʻuki he nui. ʻO ke kumu kūʻai makepono loa loa ia o ka protein whey, i loaʻa ma kahi o 20% o ka amino acid pono. Pono ka poʻe e ʻimi nei e kūʻai i ka protein whey maikaʻi i ka 80% CBR. ʻOiai ʻo ka hoʻolaha ʻia o kona mau pono a he ʻoiaʻiʻo he protein whey maʻamau, noho mau ia kekahi o nā huahana makepono loa i kāna papa, ke kūʻai ʻia pololei ʻia mai ka mea hana.

ʻO ka poʻe i maʻa mau i ka pohō ʻana i ko lākou kino me nā bila kālā e pono e hoʻolohe i ka BCAA a me kahi glutamine hoʻohui ʻokoʻa. L

ʻO nā BCAA ʻoi loa i loaʻa ka glutamine:

ʻO nā capsule meaʻai maikaʻi loa. ʻO ke kumukūʻai nui loa ma ka mākeke, akā me ka helu nui loa o nā palapala hōʻoia maikaʻi.
Kamupene Weider bcaa - loaʻa kahi glutamine waiwai a loaʻa kahi hanana 4-2-1, me ka standard 2-1-1.
ʻO ka glutamine standalone hope loa - kūpono no ka poʻe i maʻa i ka hoʻohana ʻana i ka protein soy i kā lākou ʻano meaʻai.
BCAA mai San.
BCAA mai Gaspari Nutr.

Ka hopena

He mea ʻole inā pili ʻoe i ka hānai haʻuki i ke bodybuilding, CrossFit a me nā haʻuki hao ʻē aʻe a i ʻole he kākoʻo ʻoe i nā huahana kūlohelohe wale nō, e hoʻomanaʻo mai ia mai nā amino acid, ʻaʻole mai ka protein, kūkulu ʻia kou mau mākala. ʻO ka protein i kēlā me kēia hihia e haki i loko o nā amino acid, a lilo ia i mau wahi hale e pono ai e kūkulu i kiʻi kūpono.

ʻAʻole hana ʻia ʻo Glutamine i loko o ke kino, no laila e hoʻomaʻamaʻa i kāu papaʻai i mea e waiwai ai ʻaʻole wale me nā protein maʻalahi, akā me nā amino acid pono.