Ithute ka ho senyeha ha mesifa le ho ntlafatsa mosebetsi oa 'mele
Lefapha la tlatsetso ea lipapali le tletse lihlahisoa tse reng li fana ka baatlelete le bohale, ho matlafatsa tshebetso le ho potlakisa ho hlaphoheloa. Hobane indasteri ea supplement ha e laoloe haholo, ho thata ho tseba hore na lipolelo ke tsa 'nete ,' me lihlahisoa life li tla senya sepache sa hao feela.
L-Glutamine
Glutamine, kapa L-Glutamine, ke tlhaho ea tlhaho e sa hlokahaleng ea amino e tloaelehileng eo hangata e bolokoang ka mesifa le ho lokolloa maling nakong ea khatello.
E sebelisoa ke tsamaiso ea 'mele ea ho itšireletsa mafung nakong ea khatello ea maikutlo, e kang ho tsieleha, ho chesa, ho lapa ke tlala, le nakong ea nako e telele le e matla ea boithaopo, e kang marathon, marathons, matla a koetliso ea matla a koetliso.
Ha ho na le khaello ea glutamine kapa ha lenane la glutamine le fokotseha ka matla nakong ea khatello ea kelello, 'mele o fumana ho felisoa ha sesole sa' mele ho fihlela litekanyetso tsa glutamine li tsosolosoa ka lijo kapa li-supplement.
Ka lebaka lena, balemi ba marathon hangata ba kotsing ea ho tšoaroa ke serame, mafu a mafu a mafu, le maloetse a mang matsatsi a 'maloa ka mor'a tlhōlisano. Boikoetliso bo tebileng bo mamelloang ha bo felise feela mabenkeleng a glutamine empa bo 'nile ba amahanngoa le ho fokotseha ha nakoana ha tsamaiso ea' mele ea ho itšireletsa mafung le ho ba le tšoaetso ho mafu a phahameng a ho hema le maloetse a mang.
Mehloli ea tlhaho ea L-Glutamine
L-Glutamine e ngata haholo linthong tse phahameng tsa protheine, tse kang nama, tlhapi, limela le lebese.
Mehloli e meholo e meholo e meholo ea limela ha e sebelisoe ke hop le beet. Ho pheha ho ka senya glutamine, haholo-holo meroho. Mehloli e mengata ea lijo ea glutamine e kenyeletsa:
- Libaka tsa liphoofolo: tse kang nama ea nama ea likhomo, nama ea kolobe, tlhapi, mahe, lebese, yogurt le chisi
- Mehloli ea limela e sa hloekisoang e akarelletsa linaoa, sipinake, linate, harese, k'habeche le li-beet.
L-Glutamine Supplement for Athletes
Baatlelete ba nkang li-supplemental glutamine hangata ba etsa joalo e le ho thibela ho senyeha ha mesifa le ho ntlafatsa tsamaiso ea 'mele ea ho itšireletsa mafung. Liphuputso tse 'maloa tsa kliniki li fumane hore ka molomo glutamine e ka fokotsa tšoaetso ea maloetse le tšoaetso ho baatlelete ba mamello kapa baatlelete ba kenyeletsang mekhoa e feteletseng ea koetliso. Lipatlisiso li fumane hape hore glutamine e tlatsetsa e ka thusa ho boloka mesifa ea boima ka ho thibela phetoho ea liprotheine le ho ntlafatsa motsoako oa glycogen kahoo ho eketsa mabenkele a glycogen a mesifa .
L-Glutamine e khetholloa e le tlatsetso ea phepo e nepahetseng ebile ha e thibetsoe ke mekhatlo leha e le efe ea lipapali. E ka fumanoa libakeng tse ngata tsa bophelo bo botle tsa lijo tse kang li-gel kapa matlapa 'me hangata e le motsoako oa li-protein tse ngata tsa phofo. Ka lebaka la lipatlisiso tse fokolang, ha ho na tataiso e thehiloeng ea litekanyetso, empa setsebi sa rona sa ho haha 'mele se khothalletsa ho qala ho 3 ho ea ho 5 dikgerama ka letsatsi.
Le hoja lipatlisiso tsa morao-rao tsa glutamine tsamaisong ea 'mele ea ho itšireletsa mafung le ho haha mosifa li khothatsa, ho ntse ho le thata ho fumana melemo ea li-supplement ho batho ba phelang hantle ba nang le limatlafatsi tse lekaneng lijong tsa bona.
Ntho e ka tlaase
Boholo ba baatlelete ha ba hloke ho nka li-supputine tsa L-Glutamine.
Haeba u ja lijo tse phetseng hantle, tse fapa-fapaneng , 'me u ikoetlisa ka tekanyo e leka-lekaneng, mohlomong' mele oa hao o tla fana ka li-amino acid tse nepahetseng ho u boloka u bile u phela hantle. Haeba u koetlisa ka thata 'me lijo tsa hau li haelloa ke phepo e ntle, mohlomong li-supplement li ka fana ka molemo.
Bopaki bo amanang le tlatsetso ea Glutamine le ts'ebetso kapa ts'ebeliso ea matla ke haholo, haholo. Leha ho le joalo, haeba u le sebapali sa mamello, kapa u koetlisetsoa ho qeta letsatsi le leng le le leng (joalo ka litlhōlisano tse ngata-ngata kapa liketsahalo tsa maqhubu a maqhubu), ho na le bopaki ba hore L-Glutamine supplementation e ka thusa mamello le bohlokoa ka ho fetisisa, e ka fokotsa kotsi ea ho kula, le ho ntlafatsa pholiso ka mor'a koetliso e feteletseng le tlhōlisano.
Haeba u ntse u nahana ho sebelisa tlatsetso ea L-Glutamine, ke bohlale hore u buisane le setsebi sa phepo ea lipapali pele, ho hlahloba lijo tsa hau. 'Me joale, haeba u li sebelisa, batla mohloli o hlomphehang.
Mohloli
Li-vithamine & bophelo bo botle bo tlatsetsa. Glutamine
Bowtell JL, Gelly K, Jackman ML, Patel A, Simeon M, Rennie MJ (1999). Phello ea glutamine ea molomo ka polokelo eohle ea lik'habohaedreite 'meleng nakong ea ho ikoetlisa ho tsoa boemong bo tebileng. Journal of Applied Physiology 86: 1770-1777.
Castell LM, Poortmans JR le Newsholme EA (1996). Na glutamine e thusa ho fokotsa tšoaetso ho baatlelete? Europe Journal of Applied Physiology 73: 488-490.
Nieman DC le Pedersen BK (bahlophisi) (2000). Ho ja le phepo ea ho ikoetlisa. Boca Raton FL: Tlaleho ea CRC.
Rowbottom, DG, Keast D le Morton AR (1996). Karolo e hlahelang ea glutamine e le pontšo ea ho imeloa kelellong le ho feteletsoa holimo. Sports Medicine. 21.2: 80-97.