Dab tsi yog glutamine rau, cov khoom muaj txiaj ntsig thiab contraindications rau siv, cov lus qhia rau kev siv cov tshuaj hauv ntau hom. Glutamine yog cov amino acid uas yog ib feem ntawm cov protein thiab yog qhov tseem ceeb rau kev ua haujlwm ntawm lub cev. Nws cov concentration hauv tib neeg cov ntshav yog siab, vim nws pom muaj ntau txaus hauv cov zaub mov. Txawm li cas los xij, cov amino acid no yog qhov tseem ceeb rau cov neeg ncaws pob vim nws ua kom cov txheej txheem hauv cov nqaij hauv cov leeg thiab tib lub sijhawm ua rau cov txheej txheem catabolic qeeb tom qab kev kawm nyuaj. Hauv lwm lo lus, glutamine yog tshuaj zoo heev rau kev rov tsim kho thiab tsim cov leeg nqaij tom qab tawm dag zog. Txhawm rau cov tshuaj no los muab lub zog thiab ntxiv dag zog rau lub cev, nws yog qhov tseem ceeb kom paub yuav ua li cas thiaj li raug.
Dab tsi yog glutamine rau?
Thaum ib tus neeg muaj kev noj qab haus huv thiab nyob hauv lub xeev txias, muaj qhov ntau ntawm glutamine hauv lub cev, nws sib sau ua ke hauv cov leeg thiab maj mam siv nyob ntawm qhov ua haujlwm. Nrog kev tawm dag zog lub cev hnyav, cov khoom no tau siv sai, thiab cov leeg loj hlob tsis tuaj yeem ua tsis tau nws. Nws yog vim li no tias glutamine feem ntau siv los ntawm cov kis las, tshwj xeeb yog cov kws tsim lub cev, los tsim cov leeg.
Thaum yuav noj glutamine:
- Thaum tus neeg ncaws pob tawm dag zog thiab nrhiav kev tsim cov leeg nqaij sai dua. Cov tshuaj yog koom nrog hauv kev sib txuas ntawm cov nqaij protein.
- Yog tias nws yog qhov yuav tsum tau ua kom qeeb cov txheej txheem ntawm cov protein tawg - kom muaj cov tshuaj tiv thaiv catabolic. Hauv lwm lo lus, cov amino acid no ua kom cov leeg ua haujlwm tau ntev.
- Txhawm rau nce qib kev loj hlob cov tshuaj hormones hauv lub cev.
- Txhim kho kev tiv thaiv kev tiv thaiv kab mob.
- Yog tias tsim nyog, ntxiv lub cev nrog lub zog thaum lub cev hnyav ua haujlwm. Los ntawm nws qhov xwm txheej, glutamine yog lub zog muaj zog zoo li qab zib.
Thaum qee yam khoom noj tau noj, glutamine yuav raug coj los ua ke hauv lub cev. Qhov zoo tshaj plaws rau nws cov khoom lag luam yog: nqaij nyuj, ntses, qe, nqaij qaib, khoom siv mis nyuj, beets, zaub qhwv, zaub ntsuab thiab zaub txhwb qaib. Nws yog kev sib cuam tshuam ntawm cov protein thiab zaub mov cog uas pab txhawb kev tsim cov amino acids zoo. Txawm li cas los xij, hauv cov txheej txheem zom zaub mov, qhov ntim ntawm cov khoom muaj txiaj ntsig tau txo qis, yog li nws ntseeg tias nws muaj txiaj ntsig ntau dua los noj cov ntshiab glutamine hauv daim ntawv tshwj xeeb ntxiv. Raws li kws kho mob sau tseg, nws nyob hauv nws daim ntawv dawb huv uas nws tau nqus tau zoo dua, ntxiv dag zog rau cov leeg nqaij thiab nce kev tiv thaiv kab mob.
Tseem ceeb! Qhov laj thawj tseem ceeb rau kev noj tshuaj ntxiv yog txhawm rau txhawm rau ntim cov protein amino acid thaum lub sijhawm ua kis las ncaws pob, thaum nws qib qis dua 20-30%, yog li txo qhov ua tau zoo ntawm kev cob qhia.
Cov txiaj ntsig ntawm cov amino acid glutamine
Glutamine yog lub tsev thaiv rau lub cev uas tuaj yeem pab tus kis las tsis yog tsim cov leeg nqaij nkaus xwb, tab sis kuj ua rau kev qhia kom ua tau zoo dua thiab tsis mob ntxiv.
Cov txiaj ntsig zoo ntawm glutamine suav nrog:
- Rov qab sai los ntawm kev raug mob … Cov amino acid muaj peev xwm kho fiber ntau microtrauma los ntawm kev tawm dag zog.
- Ua kom cov leeg nqaij nce ntxiv … Nrog txoj kev qhia ua haujlwm raug, qhov khoom ntxiv no pab txhawb cov leeg nqaij los ntawm kev txhim kho cov protein sib txuas. Ua cov leeg thiab cov nqaij ntshiv.
- Ntxiv dag zog rau kev tiv thaiv … Nws tau raug pov thawj tias cov neeg ncaws pob uas siv glutamine tsawg dua yuav kis tus kab mob.
- Tshuaj loog … Txo qhov mob hnyav tom qab ua haujlwm ntawm txhais ceg thiab txhais caj npab, tseem hu ua DOMS. Nws qhov kev txais tos tso cai rau koj ua kom cov kev tawm dag zog tom ntej zoo dua.
- Kev txhawb zog … Txawm hais tias tsis muaj kev tshawb fawb lees paub qhov thesis no, cov neeg ncaws pob los ntawm ntau lub tebchaws tau sau tseg tias thaum noj tshuaj ntxiv, lawv tau koom nrog hauv kev cob qhia ntau dua, tsis tas yws yws qaug zog, poob lub zog thiab lub siab tsis zoo.
- Kev ruaj khov ntawm lub xeev kev xav thiab ua haujlwm ntawm lub paj hlwb … Cov amino acid txhim kho cov hlab ntsha ntawm cov cell thiab ua rau cov metabolism hauv ntawm cov neurons.
- Ua kom lub hlwb ua haujlwm … Qhov no yog qhov tshwm sim luv luv uas tshwm sim yuav luag tam sim tom qab noj cov tshuaj thiab kav ntev li ob peb teev.
Nco tseg! Cov amino acid glutamine tsis yog tshuaj lom neeg, tab sis cov khoom ntuj tsim nyog rau kev loj hlob ntawm cov leeg nqaij, yog li nws cov txiaj ntsig muaj txiaj ntsig pab ntau tus neeg ncaws pob.
Contraindications rau kev siv ntawm glutamine
Ntshiab glutamine yog kev noj haus ntxiv uas muaj txiaj ntsig zoo rau lub cev, yog li nws tsis tuaj yeem muaj kev nyab xeeb kiag li thiab haum rau txhua tus neeg kiag li.
Pawg ntawm cov neeg uas tsis xav coj nws suav nrog:
- Cov neeg uas coj lub neej ntsuas, tsis txhob thab lawv tus kheej nrog kev tawm dag zog lub cev. Glutamine ntau dhau hauv lawv lub cev, thiab noj cov tshuaj ntxiv nrog cov khoom no tuaj yeem ua rau siv tshuaj ntau dhau thiab tsis muaj qab hau.
- Cov neeg ncaws pob uas muaj kab mob hauv lub raum, ntshav tsis txaus, nce siab ntxiv, vim tias cov khoom sib xyaw ntawm cov tshuaj ntxiv ua rau txhua qhov txheej txheem hauv lub cev thiab tuaj yeem ua rau ib qho ntawm cov xwm txheej saum toj no.
- Cov neeg ncaws pob uas noj cov tshuaj lom lom lom ua ke. Qhov no tuaj yeem ua rau mob raws plab, xeev siab, tshee tshee, qhuav ntawm cov hnoos qeev hauv qhov ncauj, daim di ncauj tawg.
- Cov tib neeg ntawm qee yam tshuaj. Kev sib xyaw ua ke ntawm cov amino acid no tuaj yeem tso tseg txoj kev kho mob.
Ib qho teeb meem cuam tshuam nrog kev noj cov tshuaj ntxiv no tsuas tuaj yeem tshwm sim yog tias nws siv tsis raug tswj.
Tseem ceeb! Nco ntsoov nrog koj tus kws kho mob ua ntej siv glutamine.
Kev cai nkag mus hauv cov lus qhia rau glutamine
Cov lus qhia feem ntau rau txhua hom glutamine qhia tias koob tshuaj yuav tsum tau xam tus kheej. Txhawm rau ua qhov no, muab koj lub cev qhov hnyav los ntawm 0.3 g ntawm cov amino acid.
Lwm cov ntsiab lus tseem ceeb tau qhia hauv cov lus qhia:
- Glutamine yog cov amino acid muaj kev nyab xeeb kiag li. Txawm hais tias siv tshuaj ntau dhau tshwm sim, qhov ntau dhau yog ib txwm tso tawm los ntawm lub cev.
- Nws yog qhov ua tau kom coj tus txheej txheem niaj hnub ntawm ib lub sijhawm tag nrho tsuas yog thaum ua haujlwm ntau dhau. Yog tias tus neeg ncaws pob muaj ob peb hnub so ntawm cov chav kawm, koj yuav tsum noj ib nrab ntawm cov tshuaj txhua hnub thaum sawv ntxov.
- Thaum kev kawm tiav lossis tus neeg npaj yuav tsum tsis noj tshuaj ntxiv, ua nws maj mam. 3-5 hnub nws tsim nyog haus ib nrab ntawm cov tshuaj txhua hnub, ntxiv ob hnub - ib lub hlis twg, tsuas yog tom qab ntawd koj tuaj yeem ua kom tiav qhov kev nkag mus.
- Koj tuaj yeem haus cov glutamine nrog rau qee yam ntxiv rau kev ncaws pob, tab sis koj yuav tsum xub tham nrog koj tus kws kho mob kom txiav txim siab qhov ntau npaum li cas.
Cov lus qhia rau kev siv glutamine
Noj cov glutamine yog yooj yim txaus: koj yuav tsum ntxiv cov khoom no rau hauv koj cov zaub mov tseem ceeb. Qhov koob tshuaj txhua hnub ntawm cov amino acid yog 10-30 grams, nyob ntawm tus neeg qhov hnyav, kev noj zaub mov thiab kev qhia siv zog. Muaj ntau txoj cai rau noj cov tshuaj, uas txawv vim qhov ntim sib txawv.
Noj cov tshuaj glutamine
Protein amino acid capsules tau suav tias yog qhov kev xaiv yooj yim heev rau kev haus vim tias lawv yooj yim rau haus nrog dej hauv txhua qhov xwm txheej. Qhov nruab nrab, ib lub tshuaj ntsiav muaj 5 g ntawm cov teeb meem qhuav, npog nrog lub plhaub gelatinous. Tom qab ib tus neeg nqos cov tshuaj ntsiav, nws yaj, thiab cov hmoov nkag mus rau hauv cov ntshav sai, pib ua haujlwm. Vim yog qhov ua nrawm ntawm cov tshuaj glutamine, nws raug nquahu kom haus tam sim ua ntej thiab tam sim tom qab kawm tiav. Txhua tus neeg ncaws pob xav tau nws tus kheej koob tshuaj. Siv ib nrab ntawm cov nyiaj pab txhua hnub ua ntej chav kawm thiab zaum ob tom qab.
Nco ntsoov haus cov tshuaj ntsiav nrog cov dej dawb, tsis yog kua txiv lossis dej qab zib, vim tias qab zib tuaj yeem ua rau qeeb ntawm kev nqus cov amino acid rau hauv cov ntshav.
Tsuas yog qhov tsis zoo ntawm daim ntawv no yog qhov nyuaj, yog tias tsim nyog, los ntsuas cov hmoov qhuav rau ib gram. Hauv qhov no, koj tuaj yeem qhib lub gelatin capsule nrog koj txhais tes, hliv cov tshuaj thiab ntsuas nws ntawm qhov tshwj xeeb.
Yuav ua li cas noj cov hmoov glutamine
Cov hmoov hmoov ntawm glutamine tau nrov dua vim tias nws pheej yig dua thiab pheej yig dua. Nws tau ntseeg tias qhov teeb meem qhuav yog qhov ntsuas tau yooj yim dua, tab sis qhov no kuj tuaj yeem yog qhov tsis zoo, vim tias txhua hnub koj yuav tsum tau siv cov nplai thiab ntsuas rab diav. Thiab tsis yog txhua tus nyiam ua qhov tsis tseem ceeb, vim tias lawv siv sijhawm. Cov amino acid ntxiv hmoov yuav tsum tau yaj hauv dej kub hauv chav ua ntej siv thiab sip qeeb.
Cov txheej txheem rau noj cov glutamine hauv hmoov yog qhov sib txawv me ntsis ntawm daim ntawv tshuaj ntsiav: qhov koob tshuaj txhua hnub yuav tsum tau faib ua ib nrab thiab haus ib feem ua ntej thaum sawv ntxov, thiab zaum ob thaum yav tsaus ntuj. Yog li lub cev yuav tau txais cov tshuaj ntau tshaj uas tau nqus tau zoo. Koj tsis tas yuav raug khi rau kev tawm dag zog - lawv tuaj yeem tshwm sim txhua lub sijhawm.
Yuav ua li cas noj glutamine nrog cov protein co
Daim ntawv txaus siab tshaj plaws ntawm kev ntxiv glutamine yog nrog cov protein co. Txhawm rau ua qhov no, faib cov koob tshuaj txhua hnub rau hauv plaub qhov sib npaug thiab sib tov txhua qhov nrog 100 grams haus. Koj yuav tsum tau haus cov protein co nrog glutamine plaub zaug: thawj zaug thaum sawv ntxov, zaum thib ob ua ntej kawm, thib peb tom qab, thiab plaub zaug ua ntej yuav mus pw.
Protein co rau lub hom phiaj no tuaj yeem npaj tau yooj yim hauv tsev. Txhawm rau ua qhov no, noj 50 g ntawm txiv pos nphuab, 100 ml mis thiab 50 g ntawm tsev cheese. Sib tov txhua yam nrog rab rab, ntxiv glutamine thiab haus.
Rau cov uas tsis nyiam txiv hmab txiv ntoo cocktails, koj tuaj yeem npaj cov dej qab ntsev. Txhawm rau ua qhov no, sib tov 50 g ntawm dej, 100 g ntawm tsev cheese thiab 15 g ntawm kev sib xyaw qhuav ntawm cov kua txob rau koj saj, ntxiv glutamine.
Xws li cocktails ua ke nrog cov amino acid yuav ua rau muaj txiaj ntsig zoo dua: lawv yuav ntxiv kev ua kom lub cev muaj zog thiab ua kom lub cev muaj txiaj ntsig zoo.
Yuav ua li cas haus glutamine nrog creatine
Cov neeg ncaws pob uas tawm dag zog txhua hnub feem ntau noj glutamine nrog rau lwm qhov ntxiv ntxiv, creatine. Nws yog carboxylic acid uas yog qhov tseem ceeb rau kev ua kom lub cev muaj zog thiab ua siab ntev. Cov khoom no tau pom ib txwm nyob hauv ntau hom nqaij, tab sis nws zoo dua nqus hauv daim ntawv ntawm cov khoom ntxiv. Ua ke nrog glutamine, creatine tsim cov tshuaj tiv thaiv kab mob hauv lub cev, muaj peev xwm tiv taus kev nyuaj siab hnyav thiab tsim cov leeg txawm tias nrawm dua.
Haus ib qho amino acid nrog creatine ua raws qee yam qauv - qhov no yog qhov xwm txheej tseem ceeb rau kev nqus tau zoo ntawm cov khoom. Faib cov koob tshuaj creatine txhua hnub (5-7 g) ua ob ntu. Haus ib feem 30 feeb ua ntej kev qhia, thiab tom qab 20 feeb ntxiv, haus ib nrab ntawm cov tshuaj glutamine txhua hnub.
Nco ntsoov haus creatine nrog tshuaj yej qab zib lossis compote, nws yog ib qho tseem ceeb uas cov dej haus muaj cov piam thaj, qhov no yuav pab txhawb nws txoj kev nqus. Tom qab qoj ib ce, noj ib nrab thib ob ntawm cov tshuaj creatine thiab, raws li, tom qab 20 feeb ntawm glutamine.
Yuav noj npaum li cas glutamine
Tsis txhob cia siab tias koj cov leeg yuav loj hlob ntawm lawv tus kheej thaum koj noj glutamine. Cov amino acid yog cov khoom ua haujlwm uas muab cov txiaj ntsig tsuas yog nrog kev tsim kho kom raug. Muaj peb lub ntsiab lus los txiav txim siab thaum txiav txim siab yuav noj tshuaj ntxiv thaum twg:
- Koj tuaj yeem noj tshuaj txhua hnub txhua hnub nyob rau lub sijhawm tshwj xeeb ntawm kev tawm dag zog lub cev. Txhua rau rau lub hlis, koj yuav tsum tau mus kuaj mob los ntawm kws kho mob.
- Yog tias qib kev thauj khoom yog qhov nruab nrab thiab cov lus nug tsuas yog hais txog kev tsim cov leeg nqaij, nws yog qhov zoo dua los qhia qhov ntau tshaj plaws ntawm cov zaub mov nrog glutamine rau hauv kev noj zaub mov, thiab haus cov tshuaj ntxiv nws tus kheej ntawm lub sijhawm. Piv txwv li, ua ntxiv rau ib hlis, thiab tom qab ntawd so rau ob peb lub lis piam.
- Yog tias koj xav tau txhawm rau ntxiv dag zog rau lub cev tiv thaiv kab mob tom qab mob, kho lub paj hlwb lossis ua kom lub cev muaj protein ntau sai, glutamine tau sau tseg rau hauv 20 hnub. Koj tuaj yeem siv nws ntxiv tom qab sab laj nrog kws kho mob.
Nco tseg! Qhov tseeb, tsis muaj kev txwv nruj rau lub sijhawm noj cov tshuaj no ntxiv, tab sis kws kho kab mob tiv thaiv kab mob hais tias yog koj haus nws tas li, lub cev yuav tsis kam nqus cov amino acid los ntawm cov khoom ntuj tsim. Yuav ua li cas noj glutamine - saib cov vis dis aus:
Glutamine yog cov amino acid uas muaj nyob hauv lub cev hauv siab, tab sis cov neeg ncaws pob xav tau nws vim tias cov khoom siv tau nrawm heev thaum lub cev ua si. Tias yog vim li cas cov khoom noj ntxiv thiaj li nrov, nws muab lub cev nrog lub zog, ntxiv dag zog rau kev tiv thaiv kab mob thiab tsim cov leeg muaj zog. Nws tsuas yog tsim nyog los laij cov tshuaj thiab tsim kho cov glutamine regimen raws li kev saib xyuas ntawm kws kho mob lossis kws qhia.
