Glutamine: menene shi, menene don kuma yadda za'a ɗauka

Wadatacce

• Menene don
• Yadda ake shan glutamine
• Glutamine yana kitse?
• Yadda ake kara karfin tsoka

Glutamine amino acid ne wanda za'a iya samu a cikin tsokoki, amma kuma ana iya samar dashi daga wasu amino acid sannan za'a iya samun sa a cikin jiki. Wannan amino acid din, a tsakanin sauran ayyuka, yana da alhakin ingantawa da kiyaye hawan jini, inganta aikin dan wasa da murmurewa bayan motsa jiki.

Bayan motsa jiki mai tsananin gaske, yawan kwayar kwayar cuta yakan ragu, don haka ana iya bada shawarar karin wannan amino acid din. Athletesan wasa masu haɓaka jiki suna yin Garin Glutamine ne da nufin kula da tsokoki da kuma hana kamuwa da cuta, musamman a lokacin gasar.

Ana iya samun Glutamine a cikin kayan abinci a cikin hanyar amino acid kyauta, wanda ake kira L-glutamine, ko kuma a cikin hanyar peptide, wanda ake danganta glutamine da wasu amino acid, tare da peptide na glutamine kusan kusan 70% ƙarin tunawa fiye da L-glutamine. Bayan wannan, ana iya samun wannan amino acid din a cikin abinci daban-daban, kamar nama, kifi da kwai. Dubi waɗanne abinci ne masu cike da ƙwayoyi.

Menene don

Baya ga haɓaka haɓakar tsoka, hana ɓarkewar ƙarancin sikari, haɓaka aiki da kwazo a cikin horo da murmurewar tsoka, glutamine yana da wasu fa'idodi, kamar:

• Yana inganta aikin hanji, saboda yana da sinadarin gina jiki don gyaran shi;
• Inganta ƙwaƙwalwar ajiya da natsuwa, saboda yana da mahimmin ciwan kwakwalwa a cikin kwakwalwa;
• Yana taimakawa wajen magance gudawa, daidaita samarwar dattin ciki, wanda ke haifar da motsawar hanji lafiya;
• Inganta metabolism da detoxification na kwayar halitta;
• Limayyade sha'awar son sukari da barasa;
• Yana taimakawa wajen yaƙar cutar kansa;
• Inganta alamun cututtukan sukari;
• Daidaita ma'aunin acid-base yayin jihohin acidosis;
• Yana inganta lalata jikin nitrogen da ammonia;
• Yana taimakawa cikin hada kwayoyin nucleotides, tunda shi ne nitrogen precursor;
• Yana ƙarfafa garkuwar jiki ta hanyar daidaita matakan rigakafi na IgA, wanda shine muhimmin antibody a cikin ƙwayoyin cuta da ƙwayoyin cuta.

Hakanan ana ba da shawarar ƙarin abinci mai amfani ga mutane waɗanda ke murmurewa daga rauni, ƙonewa, maganin kansa ko tiyata, saboda yana taimakawa saurin warkarwa da hana kamuwa da cututtuka.

Yadda ake shan glutamine

Adadin yau da kullun na L-glutamine ko Glutamine Peptide 10 zuwa 15 g ne don 'yan wasa, kasu kashi 2 ko 3, da 20 zuwa 40 g don sauran yanayin da ya kamata koyaushe likita ya tantance su. Ana iya amfani da glutam kafin horo tare da 'ya'yan itace ko kafin kwanciya.

Ana samun Glutamine a cikin kwantena da na sachets, kamar L-glutamine daga Prozis, Essential Nutrition ko Probiotics, misali, kuma ana iya samun sa a foda ko na capsule kuma ana siyar dashi a shagunan sayar da magani da kantin sayar da kayan abinci, tare da farashin da ya bambanta daga R $ 40 zuwa R $ 280.00 ya dogara da yawan kwantena da alamar samfurin.

Yin amfani da fiye da 40 g na glutamine a kowace rana na iya haifar da tashin hankali da ciwon ciki, yana da mahimmanci a sami jagora daga masanin abinci mai gina jiki don bincika buƙatar amfani da glutamine a cikin kawunansu, misali. Bugu da kari, masu ciwon suga ya kamata su nemi likita don nuna hanya mafi kyau ta shan wannan amino acid.

Glutamine yana kitse?

Lokacin da aka sha cikin adadin da aka ba da shawara a kowace rana kuma bisa ga shawarar likitan abinci ko likita, glutamine ba zai sanya kiba. Koyaya, saboda motsawar karɓar ƙwayar tsoka, ana iya fahimtar ƙaruwa mai nauyi, wanda ya faru ne saboda tsokoki.

Koyaya, idan aka ɗauka ba tare da nuni ba ko kuma ta hanyar wuce gona da iri, kuma ba tare da yin atisaye na yau da kullun ba, glutamine na iya fifita tara kitse a jiki.

Yadda ake kara karfin tsoka

Don haɓaka ƙwayar tsoka ya zama dole don ɗaukar halaye masu kyau na rayuwa. Yin atisayen motsa jiki akai-akai yana da mahimmanci, kuma ana ba da shawarar cewa a gudanar da atisayen sosai, zai fi dacewa har sai an kai ga cin gajiyar tsoka kuma ta hanyar da ba ta dace ba, ma’ana, a hankali don jin duk motsi na tsoka. Duba wasu nasihu don samun karfin tsoka da sauri.

Haɗa tare da aikin motsa jiki na yau da kullun, yana da mahimmanci don ɗaukar halaye na cin abinci waɗanda suma sun dace da dalilin. Yawancin lokaci abinci don samun ƙwayar tsoka yana da wadataccen sunadarai, kamar nama, ƙwai da legumes, alal misali, kasancewa mai mahimmanci don bin masaniyar abinci. Duba waɗanne ne mafi kyawun abinci 10 don samun ƙarfin tsoka.