Glutamine: Fa'idodi, Amfani da Tasirin Gefen

Wadatacce

• Menene Glutamine?
• Ana Samuwarsa a yawancin Abinci
• Yana da mahimmanci ga Tsarin rigakafi
• Yana Matsayi a Lafiyar Cikin hanji
• Tasiri kan Ciwon Muscle da Motsa Jiki
• Sashi, Tsaro da Tasirin Gefen
• Layin .asa

Glutamine muhimmin amino acid ne tare da ayyuka da yawa a jiki.

Tubalan gini ne na furotin kuma muhimmin bangare na tsarin garkuwar jiki.

Menene ƙari, glutamine yana da matsayi na musamman a cikin lafiyar hanji.

Jikin ku yana samar da wannan amino acid din, kuma ana samun shi a yawancin abinci. Duk da haka, ƙila ba ku da tabbas idan kuna buƙatar ƙarin glutamine daga abubuwan kari don lafiyar mafi kyau.

Wannan labarin ya bayyana dalilin da yasa glutamine yake da mahimmanci kuma yayi magana akan fa'idodi da amincin abubuwan da ke inganta glutamine.

Menene Glutamine?

Glutamine amino acid ne. Amino acid sunadarai ne wadanda suke taka rawa a jiki.

Babban dalilin su shine su zama tubalin ginin sunadarai.

Sunadaran suna da mahimmanci ga gabobin. Suna kuma yin wasu ayyuka, kamar jigilar abubuwa a cikin jini da yaƙi da ƙwayoyin cuta da ƙwayoyin cuta (1).

Kamar sauran amino acid din, ya wanzu ta hanyoyi daban-daban guda biyu: L-glutamine da D-glutamine.

Sun kusan kusan iri daya amma suna da tsarin kwayoyin daban daban ().

Siffar da aka samo a cikin abinci da kari ita ce L-glutamine. Wasu kari sun lisafta shi a matsayin L-glutamine, amma wasu kawai suna amfani da mafi girman kalmar glutamine.

Yayinda ake amfani da L-glutamine don yin sunadarai da aiwatar da wasu ayyuka, D-glutamine ya zama ba shi da mahimmanci a cikin ƙwayoyin halitta (,).

Za'a iya samarda L-glutamine a jikinka ta hanyar halitta. A zahiri, shine amino acid mafi yawa a cikin jini da sauran ruwan jiki (,).

Koyaya, akwai lokuta lokacin da buƙatun glutamine na jikinku yafi ƙarfin ikon samar dashi ().

Sabili da haka, ana ɗaukarsa amino acid mai mahimmancin sharaɗi, ma'ana cewa dole ne a samo shi daga abinci a ƙarƙashin wasu yanayi, kamar rauni ko rashin lafiya (8).

Hakanan, glutamine muhimmin kwayar halitta ce ga tsarin garkuwar jiki da lafiyar hanji ().

Takaitawa Glutamine muhimmin amino acid ne. L-glutamine shine nau'i da ake samu a cikin abinci, kari da kuma jikin mutum. Yana daga cikin sunadaran dake jikinka kuma suna cikin aikin rigakafi da lafiyar hanji.

Ana Samuwarsa a yawancin Abinci

Glutamine ana samunta ne a cikin abinci iri-iri. An kiyasta cewa tsarin abinci na yau da kullun ya ƙunshi gram 3 zuwa 6 kowace rana, amma wannan na iya bambanta dangane da takamaiman abincin ku (10).

Ana samun adadi mafi yawa a cikin kayan dabbobi saboda yawan ƙwayoyin sunadarin su.

Koyaya, wasu abinci na tushen tsiro suna da kashi mafi yawa daga cikin furotin ɗin su.

Studyaya daga cikin binciken ya yi amfani da dabarun gwaje-gwaje na zamani don sanin yadda ake samun L-glutamine a cikin abinci daban-daban ().

Abubuwan masu zuwa sune yawan furotin da ke cikin L-glutamine a cikin kowane abinci:

• Qwai: 4,4% (0.6 g da 100 g qwai)
• Naman sa: 4.8% (1.2 g da 100 g na naman sa)
• Madara madara: 8.1% (0.3 g da 100 g na madara)
• Tofu: 9.1% (0.6 g da 100 g na tofu)
• Farar shinkafa: 11.1% (0.3 g da 100 g na shinkafa)
• Masara: 16.2% (0.4 g da 100 g na masara)

Kodayake wasu tushen tsire-tsire, irin su farar shinkafa da masara, suna da babban kashi na furotin wanda ya kunshi glutamine, amma suna da ƙananan ƙwayoyin sunadarai gaba ɗaya (,,).

Don haka, nama da sauran kayan dabbobi sune hanyoyi mafi sauki don samun adadi mai yawa.

Abin takaici, ba a yi nazarin ainihin abun cikin yawan abinci na musamman ba.

Koyaya, saboda glutamine sashi ne mai mahimmanci na sunadarai, kusan duk abincin da ke ƙunshe da furotin zai ƙunshi wasu ƙwayoyi.

Mayar da hankali kan samun isasshen furotin a cikin abincinku gabaɗaya hanya ce mai sauƙi don haɓaka haɓakar glutamine da kuke cinyewa.

Takaitawa

Kusan duk abincin da ke dauke da furotin zai ƙunshi wasu abubuwa masu yawa, amma adadin ya bambanta. Abincin dabbobi asalinsu ne masu kyau saboda abubuwan dake cikin sunadarin su. Samun isasshen furotin a cikin abincinka na iya tabbatar da cewa kana isa.

Yana da mahimmanci ga Tsarin rigakafi

Ofayan mahimman ayyuka na glutamine shine rawar sa a cikin garkuwar jiki.

Yana da mahimmin tushe na mai ga ƙwayoyin halitta, gami da ƙwayoyin jinin fari da wasu ƙwayoyin hanji ().

Koyaya, matakan jininsa na iya raguwa saboda manyan raunuka, ƙonewa ko tiyata (,).

Idan buƙatun jiki na glutamine ya fi ƙarfin iya samar da shi, jikinku na iya rushe shagunan furotin, kamar tsoka, don sakin ƙarin wannan amino acid (17,).

Bugu da ƙari, aikin tsarin rigakafi na iya zama damuwa yayin da bai isa wadataccen glutamine ba (17,).

Saboda waɗannan dalilan, yawancin abinci mai gina jiki, yawan abinci mai yalwaci ko karin abinci ana sanya su bayan manyan rauni kamar ƙonewa (17).

Nazarin ya kuma bayar da rahoton cewa abubuwan da ake amfani da su a jikin mutum na iya inganta lafiya, rage kamuwa da cuta da haifar da gajeruwar asibiti bayan tiyata (,)

Abin da ya fi haka, an nuna su don inganta rayuwa da rage farashin likita a cikin majiyyacin rashin lafiya mai tsanani (,).

Sauran nazarin sun nuna cewa karin kayan abinci na iya inganta aikin rigakafi a cikin dabbobin da suka kamu da ƙwayoyin cuta ko ƙwayoyin cuta (,).

Koyaya, babu goyon baya mai ƙarfi don fa'idodi a cikin manya masu ƙoshin lafiya, kuma ana iya biyan buƙatun waɗannan mutane ta hanyar abinci da samarwar jiki ().

Takaitawa Glutamine yana taka muhimmiyar rawa a cikin aikin rigakafi. Koyaya, yayin rashin lafiya ko rauni, jiki bazai iya samar da wadataccen shi ba. Arin Glutamine na iya taimakawa inganta aikin rigakafi da adana shagunan furotin a cikin jiki.

Yana Matsayi a Lafiyar Cikin hanji

Amfanin tsarin garkuwar jiki na Glutamine yana da nasaba da rawar da yake takawa a lafiyar hanji.

A jikin mutum, an dauki hanjin mafi girma daga cikin garkuwar jiki.

Wannan saboda yawancin ƙwayoyin hanji tare da ayyukan rigakafi, kazalika da tiriliyan ƙwayoyin cuta waɗanda ke rayuwa a cikin hanjin ka kuma suna tasiri lafiyar lafiyar ka ().

Glutamine muhimmiyar hanyar samar da kuzari ce ga ƙwayoyin hanji da ƙwayoyin cuta (,).

Hakanan yana taimakawa wajen kiyaye shamaki tsakanin cikin hanjin ka da sauran jikinka, dan haka yana kiyaye kariya daga wata hanji mai zubewa (,).

Wannan yana hana kwayoyin cuta ko kuma gubobi masu motsi daga cikin hanjin cikin cikin sauran jikinku ().

Bugu da ƙari, yana da mahimmanci ga ci gaban al'ada da kiyaye ƙwayoyin ƙwayoyin hanji (,).

Saboda babbar rawar hanji a cikin garkuwar jiki, glutamine na iya amfani da lafiyar lafiyar ku gaba ɗaya ta hanyar tallafawa ƙwayoyin hanji (,).

Takaitawa Hanjin cikinka babban sashi ne na garkuwar jikinka. Glutamine shine tushen makamashi don ƙwayoyin hanji da na rigakafi. Hakanan yana taimakawa kula da shamaki tsakanin hanji da sauran jikinka kuma yana taimakawa tare da haɓakar ƙwayoyin hanji.

Tasiri kan Ciwon Muscle da Motsa Jiki

Saboda rawar da yake a matsayin tubalin gini na furotin, wasu masu binciken sun gwada ko shan glutamine a matsayin kari na inganta ribar tsoka ko motsa jiki.

A cikin binciken daya, mutane 31 sun ɗauki ko dai glutamine ko placebo a cikin makonni shida na horar da nauyi ().

A ƙarshen binciken, ƙungiyoyin biyu sun nuna ingantaccen ƙarfin tsoka da ƙarfi. Koyaya, babu bambanci tsakanin ƙungiyoyin biyu.

Studiesarin karatu kuma ya nuna cewa ba shi da tasiri a kan ƙwayar tsoka ko aiki (,).

Koyaya, wasu bincike sun bayar da rahoton cewa abubuwan da ake amfani da su a ciki na iya rage ciwon tsoka da haɓaka dawowa bayan motsa jiki ().

A zahiri, binciken daya ya gano cewa glutamine ko glutamine tare da carbohydrates na iya taimakawa rage alamar jini na gajiya yayin awanni biyu na gudana ().

Hakanan an yi amfani dashi don ƙoƙarin haɓaka aikin rigakafin 'yan wasa, amma sakamakon ya bambanta (,,).

Sauran bincike sun gano cewa bai inganta dawo da shagunan carbohydrate (glycogen) a cikin tsoka ba yayin da aka ƙara su ga carbohydrates da wasu amino acid ().

A ƙarshe, babu wata shaida cewa waɗannan ƙarin suna ba da fa'idodi don samun tsoka ko ƙarfi. Akwai iyakantaccen tallafi don wasu tasirin, amma ana buƙatar ƙarin bincike.

Yana da mahimmanci a lura cewa yawancin 'yan wasa suna da haɓakar furotin mai yawa a cikin abincin su na yau da kullun, ma'ana suna iya cinye yawancin kwayoyi masu amfani har ma ba tare da kari ba ().

Takaitawa Babu ɗan tallafi don amfani da abubuwan ƙoshin mai ƙoshin lafiya don samun tsoka ko ƙarfin aiki. Koyaya, suna iya rage gajiya ko rage ciwon tsoka yayin da bayan motsa jiki.

Sashi, Tsaro da Tasirin Gefen

Tunda glutamine amino acid ne wanda aka samar dashi a cikin jiki kuma aka samo shi a cikin abinci da yawa, babu damuwa cewa yana da illa a adadi na al'ada.

An kiyasta cewa abinci na yau da kullun na iya ƙunsar gram 3 zuwa 6 kowace rana, kodayake wannan adadin na iya bambanta dangane da nau'ikan da yawan abincin da aka cinye (10).

Nazarin kan kari na amfani da nau'ikan allurai, wanda ya fara daga kusan gram 5 a kowace rana har zuwa kusan allurai kusan gram 45 kowace rana tsawon sati shida ().

Kodayake ba a bayar da rahoton sakamako masu illa ba tare da wannan babban maganin, amma ba a bincika alamun alamomin jini na musamman ba.

Sauran karatun sun ba da rahoton damuwa game da tsaro game da gajeren lokaci na har zuwa gram 14 kowace rana ().

Gabaɗaya, an yi imanin cewa mai yiwuwa gajeran amfani da kari yana da lafiya. Koyaya, wasu masana kimiyya sun nuna damuwa game da ci gaba da amfani da su ().

Glutara glutamine zuwa abinci na yau da kullun na iya haifar da canje-canje iri-iri a cikin hanyar jiki sha da sarrafa amino acid. Duk da haka, ba a san tasirin waɗannan canje-canjen na dogon lokaci ba ().

Sabili da haka, ana buƙatar ƙarin bayani game da ƙarin lokaci, musamman lokacin da ake amfani da allurai masu yawa.

Zai yiwu cewa abubuwan da ake amfani da su na glutamine na iya zama ba su da irin wannan tasirin idan kuka ci abincin dabba, abincin furotin mai gina jiki, idan aka kwatanta da tushen tsire-tsire, ƙarancin furotin.

Idan kuna bin tsarin abinci na tsire-tsire tare da ƙarancin abun ciki na glutamine, ƙila ku iya cin abubuwan kari yayin da kuke karɓar adadin yau da kullun na gaba ɗaya gaba ɗaya.

Idan ka yanke shawarar shan karin abinci mai gina jiki, tabbas zai fi kyau a fara da matakin mazan jiya na kusan gram 5 kowace rana.

Takaitawa Amfani da glutamine da aka samo a cikin abinci, da kuma ɗan gajeren amfani da kari, yana da lafiya. Koyaya, abubuwan amfani na glutamine na iya shafar yadda jikin ku yake sarrafa amino acid. Ana buƙatar ƙarin karatu kan amfani da su na dogon lokaci.

Layin .asa

Glutamine wani amino ne wanda yake wanzu ta sifa biyu: L-glutamine da D-glutamine.

L-glutamine shine muhimmin sifa, wanda aka samar dashi cikin yanayi a jiki kuma aka samo shi a yawancin abinci. An kiyasta cewa abinci na yau da kullun ya ƙunshi gram 3 zuwa 6 kowace rana.

Yana bayar da mai ga garkuwar jiki da kwayoyin hanji kuma yana taimakawa hada karfi a cikin hanjin ya zama mai karfi.

A lokutan da jikinka ba zai iya samar da mafi kyau ba, kamar yayin rauni ko ciwo mai tsanani, ƙari tare da shi na iya zama da amfani ga lafiyar jikinka da murmurewa.

Hakanan ana amfani da Glutamine a ƙarin kari na wasanni, amma yawancin bincike baya tallafawa tasirin sa.

Arin ƙarin yana da aminci a cikin gajeren lokaci, amma ana buƙatar ƙarin bincike kan tasirinsa na dogon lokaci.

Kafin ɗaukar ƙarin tarin ƙwayoyin cuta, yi la'akari ko dalilin karɓar sa yana da goyon bayan shaidun yanzu.