Beta-Alanine - Jagorar farawa

Wadatacce

• Menene Beta-Alanine?
• Ta yaya yake aiki?
• Wasannin Wasanni da Starfi
• Timeara lokaci zuwa gajiya
• Fa'idodin Darasi-Na horan Lokaci
• Sauran Fa'idodi
• Tsarin Jiki
• Sauran Fa'idodin Lafiya
• Manyan Tushen Abinci
• Sashi shawarwarin
• Tsaro da Tasirin Gefen
• Haɗa Suparin Wasannin
• Sinadarin Bicarbonate
• Halitta
• Layin .asa

Beta-alanine sanannen kari ne tsakanin yan wasa da masu sha'awar motsa jiki.

Wancan ne saboda an nuna shi don haɓaka haɓaka da fa'idodin lafiyar gaba ɗaya.

Wannan labarin yana bayanin duk abin da kuke buƙatar sani game da beta-alanine.

Menene Beta-Alanine?

Beta-alanine amino acid ne mai mahimmanci.

Ba kamar yawancin amino acid ba, jikinku baya amfani dashi don hada sunadarai.

Madadin haka, tare da histidine, yana samar da carnosine. Carnosine ana ajiye shi a cikin jijiyoyin ƙashi ().

Carnosine yana rage tarin lactic acid a cikin tsokoki yayin motsa jiki, wanda ke haifar da ingantaccen wasan motsa jiki (,).

Beta-alanine amino acid ne mai mahimmanci. Jikin ku yana amfani da shi don samar da carnosine, wanda ke taimakawa inganta aikin motsa jiki.

Ta yaya yake aiki?

A cikin jijiyoyin ku, matakan histidine yawanci girma ne kuma matakan beta-alanine ƙananan, wanda ke iyakance samar da carnosine (,).

Shownara tare da beta-alanine an nuna don haɓaka matakan carnosine a cikin tsokoki ta 80% (,,,,).

Wannan shine yadda carnosine ke aiki yayin motsa jiki:

• Glucose ya lalace: Glycolysis shine lalacewar glucose, wanda shine babban tushen mai yayin motsa jiki mai ƙarfi.
• An samar da lactate: Yayinda kake motsa jiki, tsokoki sun karya glucose zuwa lactic acid. Wannan ya canza zuwa lactate, wanda ke samar da ions hydrogen (H +).
• Tsokoki sun zama sunadarai: Hanyoyin hydrogen suna rage matakin pH a cikin tsokoki, yana mai da su acidic.
• Gajiya ta fara: Maganin acidity na muscle yana toshewar glucose kuma yana rage ƙarfin tsokoki don yin kwangila. Wannan yana haifar da gajiya (,,).
• Carnosine buffer: Carnosine tana aiki a matsayin mai karewa akan acid, yana rage acidity a cikin tsokoki yayin motsa jiki mai ƙarfi (,).

Tunda abubuwan beta-alanine suna kara matakan carnosine, suna taimakawa tsokoki su rage matakan acid dinsu yayin motsa jiki. Wannan yana rage yawan gajiya.

Arin Beta-alanine yana haɓaka carnosine, wanda ke rage asid a cikin tsokoki yayin motsa jiki mai ƙarfi.

Wasannin Wasanni da Starfi

Beta-alanine yana inganta wasan motsa jiki ta hanyar rage gajiya, ƙara ƙarfin hali da haɓaka haɓaka a cikin motsa jiki masu ƙarfi.

Timeara lokaci zuwa gajiya

Karatun ya nuna cewa beta-alanine na taimakawa kara lokacinka zuwa gajiya (TTE).

Watau, yana taimaka muku motsa jiki na dogon lokaci a lokaci guda. Nazarin a cikin masu kekuna ya gano cewa makonni huɗu na kari sun ƙara yawan aikin da aka kammala da 13%, yana ƙara ƙarin 3.2% bayan makonni 10 (,,,).

Hakanan, maza 20 a kan gwajin keke mai kamantawa sun ƙara lokacinsu zuwa gajiya da 13-14% bayan makonni huɗu na ƙarin beta-alanine ().

Fa'idodin Darasi-Na horan Lokaci

Gabaɗaya, acidosis na tsoka yana iyakance tsawon lokacin motsa jiki mai ƙarfi.

Saboda wannan dalili, beta-alanine musamman yana taimakawa aiki yayin tsananin ƙarfi da motsa jiki na gajeren lokaci wanda zai ɗauki minti ɗaya zuwa mintuna da yawa.

Wani binciken ya nuna cewa makonni shida na shan beta-alanine ya ƙaru TTE da 19% yayin horo mai ƙarfi (HIIT) ().

A cikin wani binciken kuma, masu layuka 18 waɗanda suka ba da tallafi na makonni bakwai sun fi huɗu 4.3 sauri fiye da rukunin wuribo a tseren mita 2,000 wanda zai ɗauki tsawan minti 6 ().

Sauran Fa'idodi

Ga tsofaffi, beta-alanine na iya taimakawa haɓaka ƙarfin jiki ().

A cikin horo na juriya, zai iya haɓaka ƙimar horo da rage gajiya. Koyaya, babu tabbaci tabbatacce cewa beta-alanine yana inganta ƙarfi (,,,).

Beta-alanine ya fi tasiri cikin motsa jiki na tsawan minti ɗaya zuwa mintuna da yawa. Zai iya taimakawa rage gajiya yayin haɓaka ƙarfin motsa jiki da ƙarfin jiki.

Tsarin Jiki

Wasu shaidu sun nuna cewa beta-alanine na iya amfani da kayan cikin jiki.

Studyaya daga cikin binciken ya nuna cewa haɓakawa na makonni uku ya ƙaru da ƙwayar tsoka ().

Zai yiwu beta-alanine ya inganta yanayin jiki ta hanyar ƙara ƙarfin horo da inganta haɓakar tsoka.

Koyaya, wasu karatun basu nuna bambance-bambance masu mahimmanci ba a cikin yanayin jiki da nauyin jiki bayan magani (,).

Beta-alanine na iya taimakawa wajen kara yawan motsa jiki. Wannan na iya haifar da ƙaruwa cikin sikalin jiki - ko da yake shaidar a hade take.

Sauran Fa'idodin Lafiya

Beta-alanine yana ƙaruwa matakan carnosine, wanda yana iya samun fa'idodin kiwon lafiya da yawa.

Abin sha'awa, nazarin dabba da gwajin-tube yana nuna cewa carnosine yana da antioxidant, anti-tsufa da haɓaka kayan haɓaka. Koyaya, ana buƙatar karatun ɗan adam.

Amfanin antioxidant na carnosine ya hada da tsayar da radicals free da rage danniya da kumburi (,,).

Bugu da ƙari, nazarin tube-tube yana ba da shawarar cewa carnosine yana ɗaukaka haɓakar nitric oxide. Wannan na iya taimakawa yakar tsarin tsufa da inganta lafiyar zuciya ().

Aƙarshe, carnosine na iya haɓaka haɓaka da aikin tsokoki a cikin tsofaffi (,).

Carnosine yana da antioxidant da haɓaka haɓakar haɓaka. Hakanan yana amfani da aikin tsoka a cikin tsofaffi.

Manyan Tushen Abinci

Manyan hanyoyin abinci na beta-alanine sune nama, kaji da kifi.

Isangare ne na manyan mahadi - galibi carnosine da anserine - amma yakan yanke idan aka narke.

Masu cin ganyayyaki da masu cin ganyayyaki suna da kusan kashi 50 cikin ɗari na ƙwayar carnosine a cikin tsokoki idan aka kwatanta da masu ɗorewa (28).

Kodayake yawancin mutane na iya samun wadataccen adadin beta-alanine daga abincin su, kari na haɓaka matakan har ma da ƙari.

Ana iya samun Beta-alanine daga abinci mai yalwar carnosine, kamar nama, kaji da kifi.

Sashi shawarwarin

Gwargwadon yanayin beta-alanine shine gram 2-5 a kowace rana ().

Yin amfani da beta-alanine tare da abinci na iya ƙara haɓaka matakan carnosine ().

Abubuwan Beta-alanine suna da alama sun fi kyau a sake cika matakan ƙarancin ƙwayar tsoka fiye da ɗaukar carnosine kanta ().

Gabaɗaya ana ba da shawarar a sha gram 2-5 na beta-alanine kowace rana. Shan shi tare da abinci na iya zama ma fi tasiri.

Tsaro da Tasirin Gefen

Shan beta-alanine mai yawa na iya haifar da cutar paraesthesia, wani abin da ba a saba gani ba wanda aka saba bayyana shi a matsayin “kunar fata.” Yawanci ana gogewa a fuska, wuya da bayan hannu.

Ofarfin wannan ƙwanƙwasawa yana ƙaruwa da girman sashi. Ana iya kiyaye shi ta shan ƙananan allurai - kusan 800 MG a lokaci guda ().

Babu wata hujja da ke nuna cewa cutar shan inna na da lahani ta kowace hanya ().

Wani tasiri mai yuwuwa shine raguwar matakan taurine. Wannan saboda beta-alanine na iya yin gasa da taurine don sha a cikin tsokoki.

Hanyoyi masu illa sun haɗa da ƙwanƙwasawa da raguwa a cikin taurine. Bayanai sun iyakance, amma beta-alanine yana da aminci ga lafiyar mutane.

Haɗa Suparin Wasannin

Beta-alanine galibi ana haɗashi tare da wasu ƙarin abubuwa, gami da sodium bicarbonate da creatine.

Sinadarin Bicarbonate

Sodium bicarbonate, ko soda mai burodi, yana haɓaka aikin motsa jiki ta hanyar rage acid a cikin jini da tsokoki ().

Yawancin karatu sun bincika beta-alanine da sodium bicarbonate a haɗe.

Sakamakon ya ba da shawarar wasu fa'idodi daga haɗuwa da abubuwan kari biyu - musamman a lokacin atisaye wanda tsoka acidosis ke hana aiki (,).

Halitta

Creatine yana taimakawa aikin motsa jiki mai ƙarfi ta hanyar haɓaka wadatar ATP.

Lokacin da aka yi amfani da su tare, an nuna halitta da beta-alanine don amfanuwa da aikin motsa jiki, ƙarfi da durƙusar ƙwayar tsoka (, 36,).

Beta-alanine na iya zama mafi inganci yayin haɗuwa da kari kamar sodium bicarbonate ko creatine.

Layin .asa

Beta-alanine yana haɓaka aiki ta hanyar haɓaka ƙarfin motsa jiki da rage gajiya ta tsoka.

Hakanan yana da antioxidant, haɓaka-haɓaka da haɓakar tsufa.

Kuna iya samun beta-alanine daga abinci wanda ya ƙunshi carnosine ko ta hanyar kari. Abun da aka ba da shawarar shine gram 2-5 kowace rana.

Kodayake yawan yawa na iya haifar da ƙwanƙwasawa a cikin fata, ana ɗauka beta-alanine a matsayin amintaccen kuma ingantaccen ƙarin don haɓaka aikin motsa jiki.