I-L-Glutamine Supplement and Performance Athletic

Funda Ngokuphungula Kwemisipha Nokuphucula Ukusebenza Kwangaphandle

Imboni yokusiza ezemidlalo igcwele imikhiqizo efuna ukunikeza abagijimi kanye nokuncintisana, ukukhulisa ukusebenza nokusheshisa ukutakula. Ngenxa yokuthi imboni yokuxhaswa ayilawulwa kakhulu, kunzima ukwazi ukuthi yiziphi izimangalo eziyiqiniso , futhi yimiphi imikhiqizo ezokhipha isikhwama sakho kuphela.

L-Glutamine

I-Glutamine, noma i-L-Glutamine, i-amino acid engeyona ebalulekile engokwemvelo evame ukugcinwa emisipha futhi ikhishwe egazini ngesikhathi sokucindezeleka.

Isetshenziselwa amasosha omzimba ngesikhathi sokucindezeleka okufana nokuhlukunyezwa ngokomzimba, ukushisa, ukulamba, kanye nokuzikhandla okuqhubeka isikhathi eside nokuzikhandla okukhulu, njengokuzivocavoca okude isikhathi eside (ama-marathons, ama-triathlons, imicimbi ye-ultra-distance) kanye ne-high- ukusebenza ngamandla amandla okuqeqeshwa.

Uma kunesifo se-glutamine noma uma inani le-glutamine liyancishiswa kakhulu ngesikhathi sokucindezeleka okukhulu, umzimba uhlangabezana nokususwa kwesimiso somzimba sokuzivikela omzimba kuze kube yizinga le-glutamine libuyiselwa ngokudla noma ukudla okunye.

Ngenxa yalesi sizathu, abagijimi be-marathon bavame ukufaka ingozi yokubanda amakhaza, ukugula komkhuhlane, nokunye ukugula izinsuku ezimbalwa emva komncintiswano. Ukuzivocavoca okunamandla okugciniwe akugcini nje ukuchitha izitolo ze-glutamine kodwa kuhlotshaniswa nokunciphisa okwesikhashana emsebenzini wokuzivikela omzimba futhi kutholakala ekutheleleni okuphezulu kokuphefumula nezinye izifo.

Imithombo yemvelo kaL-Glutamine

I-L-Glutamine iningi kakhulu ekudleni okuphezulu kwamaphrotheni, njengenyama, inhlanzi, i-legumes kanye nobisi.

Imithombo emibili yemifino ephakeme kakhulu ayiklabishi namabhere. Ukupheka kungabhubhisa i-glutamine, ikakhulukazi emifino. Imithombo yokudla jikelele ye glutamine ihlanganisa:

• Imithombo yezilwane: njengezinkomo, inkukhu, ingulube, inhlanzi, amaqanda, ubisi, i-yogurt kanye noshizi
• Imithombo yezitshalo ezinganambalwa kubandakanya ubhontshisi, isipinashi, amantongomane, ibhali, iklabishi, kanye ne-beet.

I-L-Glutamine Supplements for Athletes

Abagijimi abathwala ama-glutamine ngokuvamile benza kanjalo ukuze bavimbele ukuhlukana kwemisipha nokuthuthukisa izinga lokuzivikela komzimba. Ucwaningo oluthile lwemitholampilo luye lwathola ukuthi umlomo we-glutamine womlomo unganciphisa izifo zokugula kanye nokutheleleka kwabagijimi bokukhuthazela noma abagijimi ababandakanya iziqu zokuqeqesha okudlulele. Ucwaningo luye lwathola ukuthi izithako ze-glutamine zingasiza ukugcina ubukhulu bemisipha ngokuvimbela ukuphulwa kwamaprotheni nokwenza ngcono ukuguqulwa kwe-glycogen ngaleyo ndlela kwandisa izitolo ze-glycogen ze-muscle .

I-L-Glutamine ihlukaniswa njengengxenye yokudla okunempilo futhi ayivinjelwe yizinhlangano zezemidlalo. Ingatholakala ezitolo eziningi zokudla kwezempilo ngendlela yama-gel noma amaphilisi futhi ngokuvamile isithako kuma-protein amaningi we-protein powders. Ngenxa yokucwaninga okulinganiselwe, azikho izinhlahlandlela ezisungulwe zokulinganisa, kodwa uMzimba wethu weZomzimba ukhuthaza ukuthi uqale ngo-3 kuya ku-5 amagremu ngosuku.

Ngesikhathi ucwaningi lwamanje lwe-glutamine ekusebenzeni kwamasosha omzimba kanye nesakhiwo semisipha sikhuthaza, kusalokhu kunzima ukucacisa ukuzuza kwezidakamizwa kwabanye abantu abanezempilo abanezondlo ezifanele ekudleni kwabo.

Ngaphansi

Abadlali abaningi cishe akudingeki bathathe izithako ze-L-Glutamine.

Uma udla ukudla okunempilo, okuhlukahlukene , nokuzivocavoca ezingeni elilinganisiwe, kungenzeka ukuthi umzimba wakho uzonikeza wonke ama- amino acids okufanele ukukugcina futhi ugcine unempilo. Uma uqeqesha kanzima futhi ukudla kwakho kuntuleka kahle, mhlawumbe izithako zinganikeza inzuzo.

Ubufakazi obuxhumanisa i-Glutamine supplementation nokuthuthukiswa komsebenzi noma ukuqinisa amandla kuncane kakhulu. Kodwa-ke, uma ungumdlali okhuthazelayo, noma uqeqesha ukukhathala usuku nosuku (njengemincintiswano eminingi noma imicimbi ye-ultra-distance), kukhona ubufakazi bokuthi u-L-Glutamine supplementation angasiza ukukhuthazela futhi okubaluleke kakhulu, kunganciphisa yakho ingozi yokugula, nokuthuthukisa ukuphola ngemuva kokuqeqeshwa okudambisayo nokuncintisana.

Uma ucabangela ukusebenzisa i-L-Glutamine isandiso, kuwukuhlakanipha ukubonisana nesazi sezemidlalo sokudla kuqala, ukuhlola ukudla kwakho. Futhi-ke, uma uwasebenzisa, funa umthombo ohloniphekile.

_Umthombo

_{Amavithamini nezithako zezempilo. I-Glutamine}

_{Bowtell JL, Gelly K, Jackman ML, Patel A, uSimeoni M, Rennie MJ (1999). Umphumela we-glutamine ngomlomo kuwo wonke umzimba wesitoreji se-carbohydrate ngesikhathi sokuphumula kusuka ekuzivocavoca okuphelele. I-Journal of Physical Applied Physiology 86: 1770-1777.}

_{I-Castell LM, i-Poortmans JR ne-Newsholme EA (1996). Ingabe i-glutamine inendima ekwehliseni izifo kubagijimi? I-European Journal of Physiology Applied 73: 488-490.}

_{I-Nieman DC ne-Pedersen BK (abahleli) (2000). Ukudla nokuzivocavoca umzimba. I-Boca Raton FL: I-CRC Press.}

_{I-Rowbottom, i-DG, uKeast D no-Morton AR (1996). Indima ekhulayo ye-glutamine njengendlela yokuveza ukucindezeleka kokuzivocavoca kanye nokweqa ngokweqile. Imithi yezemidlalo. 21.2: 80-97.}