Glycogen ndiyo njira yaikulu imene thupi limasungira shuga kuti lizigwiritse ntchito. Popeza kuti timadya timadzi timadzi timene timadya timakhala ngati tizilombo toyambitsa matenda, ndizofunika kuti tipeze zina zotero kuti tipeze ma shuga a magazi ndi kupereka shuga ku ziwalo za thupi zomwe zimafunikira. Mamolekyu a Glycogen ndiwo osungirako. Glycogen mwa nyama, kuphatikizapo anthu, yayimiridwa ndi zomera zowonjezera, monga ma molekyumu ndi omwe amasungidwa kwambiri mu zomera.
Chidziwitso cha Kusokonezeka: Nthawi zina Glycogen imasokonezeka ndi hormone glucagon, yomwe imathandizanso kuti thupi lizikhala ndi mavitamini komanso kuchepetsa magazi.
Zambiri Zokhudza Glycogen
Glycogen ndi ma molekyulu ambiri omwe amapangidwa m'chiwindi ndipo amasungidwa makamaka mu chiwindi ndi maselo. Tikadya zakudya zambiri kuposa matupi athu angagwiritsire ntchito panthawiyi, glycogen amapangidwa kuchokera ku shuga otsala. Pambuyo pake, pamene shuga amagazi akugwa, glycogen yathyoledwa kutulutsa shuga kwambiri m'magazi. Zakudya zapakitale zapakhungu zimachotsa glycogen yosungirako, ngakhale kuti zakudya zina zolemetsa zimakhala ndi zotsatira zofanana.
Popeza mamolekyu a glycogen amakhala ndi madzi pang'ono (atatu kapena anayi kulemera kwake kwa shuga), ena "kulemera kwamadzi" amatayika kumayambiriro kwa zakudya zolemetsa, ndipo izi ndizofunika kwambiri pa zakudya zochepa. Masitolo a glycogen amalowetsedwa m'malo pang'ono, omwe amatanthauza "kulemera kwamadzi" komweko kumabweranso.
Izi zimapangitsa kuti pang'onopang'ono kuwonongeka kwa thupi (koma osati kuwonongeka kwa mafuta).
Glycogen ndi Kuchita Zochita
Thupi limatha kusunga makilogalamu pafupifupi 2000 a shuga monga glycogen. Izi zimakhala zovuta kwa ochita maseŵera olimbitsa mtima (mwachitsanzo othamanga marathon ndi oyendetsa maulendo akutali) omwe angathe kutentha makilogalamu ambiri mu maola angapo.
Akatswiri othamanga akamatha kutuluka mu glycogen, amakhala ndi vuto losatchuka kwambiri lomwe limatchedwa "kugunda khoma" kumene alibe mphamvu kuti apitirize kuchita masewera olimbitsa thupi. Njira ziwiri zomwe zimawathandiza kupewa izi ndi izi:
- Carbo-loading : kudya zakudya zambiri zowonjezera musanafike kupirira. Njirayi yasokonezeka kwambiri.
- Kugwiritsa ntchito magulu a shuga ndi zakudya zina zomwe zimakhala zosavuta kuzimeza ndi kukumba panthawiyi.
Pali njira yachitatu yomwe ena othamanga ndi makosi akuyesera, zomwe zimatsata chakudya chochepa chotchedwa carb ketogenic mpaka thupi lifike pamtunda wotchedwa keto-adapation. Mdziko lino, thupi limatha kupeza mafuta osungidwa kuti agwiritse ntchito mphamvu mosavuta, ndipo popeza thupi likhoza kusunga mafuta ochulukirapo monga mafuta, shuga imakhala yochepa kwambiri poyambitsa ntchitoyi. Panopa pali zochitika zambiri za othamanga omwe amapita nthawi yaitali popanda makapu ochulukirapo atagwiritsidwa ntchito keto, ndipo pali kufufuza koyambirira pa chodabwitsa. Chitsanzo chimodzi cha izi chikuwonetsedwa mu kanema "Thamani pa Fat", yomwe imatsatira anthu awiri omwe anayenda kuchokera ku California kupita ku Hawaii pa chakudya chomwe chinali 9 peresenti yamagao. Zingatheke kuti kusungidwa kwa glucose sikuyenera kukhala kochepetsetsa zomwe nthawiyomwe zimaganiziridwa kuti zikhale mwa keto-kusintha.
> Zotsatira:
> Eberle SG. Masewero Opirira Kupirira . Champaign, IL: Human Kinetics; 2014.
> Kreitzman SN, Coxon AY, ndi Szaz KF. Glycogen yosungirako: ziwonetsero za zosavuta zolemetsa, kubwezeretsa kulemera, ndi kusokonezeka mu kulingalira kwa thupi la American Journal of Clinical Nutrition. Vol 56, 292S-293S.
> Volek JS, Phinney SD. Sayansi ndi Sayansi ya Kuchita Kwambiri Kwazakumwa . Berlín: Beyond Obesity LLC; 2012.