Phunzirani za Kuchepetsa Kusokonezeka kwa Mitsempha ndi Kupititsa Ntchito Yopometsa Mthupi
Ndalama zothandizira masewera zimadzaza ndi zinthu zomwe zimati zimapatsa othamanga, kupititsa patsogolo ntchito komanso kupititsa patsogolo. Chifukwa chakuti mafakitale othandizira ena sali olamulidwa bwino, ndi zovuta kudziwa zomwe akunenazo ndi zoona , ndipo ndi zinthu ziti zomwe zimangotulutsa chikwama chanu.
L-Glutamine
Glutamine, kapena L-Glutamine, ndi chilengedwe chosafunikira kwenikweni cha amino acid chomwe chimasungidwa m'misumbu ndikumasulidwa m'magazi nthawi ya nkhawa.
Zimagwiritsidwa ntchito ndi chitetezo cha mthupi nthawi ya mavuto monga kupsinjika kwa thupi, kuyaka, njala, komanso panthawi yaitali komanso mwamphamvu thupi, monga kutalika kwa mtunda wautali (marathons, triathlons, kugwira ntchito yopambana mphamvu.
Ngati pali kusowa kwa glutamine kapena pamene kuchuluka kwa glutamine kuchepa kwambiri panthawi ya kupanikizika kochulukirapo, thupi limakhala loponderezedwa ndi chitetezo cha mthupi kufikira momwe mazira a glutamine akubwezeretsedwanso kudzera mu zakudya kapena zowonjezereka.
Pachifukwa ichi, othamanga othamanga nthawi zambiri amakhala pachiopsezo chotenga chimfine, matenda a chimfine, ndi matenda ena kwa masiku angapo pambuyo pa mpikisano. Zochita zolimbitsa thupi kwambiri sizongowononga malo osungiramo zowononga koma zakhala zikugwirizanitsidwa ndi kuchepa kwa kanthawi kochepa kuti chitetezo cha mthupi chitengeke komanso kuti zikhoza kudwala matenda opuma opatsirana ndi matenda ena.
Zinthu Zachilengedwe za L-Glutamine
L-Glutamine ali ndi zakudya zamapuloteni, monga nyama, nsomba, nyemba, ndi mkaka.
Mitundu iwiri yapamwamba kwambiri ya masamba ndi yosakanizika kabichi ndi beets. Kuphika kungathe kuwononga glutamine, makamaka masamba. Magwero ambiri omwe amapezeka a glutamine ndi awa:
- Zinyama: monga ng'ombe, nkhuku, nkhumba, nsomba, mazira, mkaka, yogurt, ndi tchizi
- Zomera zopanda chophika kuphatikizapo nyemba, sipinachi, mtedza, balere, kabichi, ndi beets.
L-Glutamine Supplements for Athletes
Ochita masewera omwe amatenga zakudya zowonjezera mavitamini amachititsa zimenezi kuti athe kusokonezeka kwa minofu komanso kuti chitetezo cha mthupi chiteteze. Kafukufuku wambiri wa zachipatala apeza kuti pakamwa pamatenda amachepetsa kuchepa kwa matenda ndi matenda m'mathamanga opirira kapena othamanga omwe amaphatikizapo masewera olimbitsa thupi. Kafukufuku wapeza kuti glutamine zowonjezera zingathandize kuchepetsa minofu popewera mapuloteni ndikuwongolera kaphatikizidwe ka glycogen ndipo potero kumakhala malo ogulitsa minofu ya glycogen .
L-Glutamine ndi gulu lopatsirana zakudya ndipo sililetsedwa ndi mabungwe onse a masewera. Zikhoza kupezeka m'masitolo ambiri ogula zakudya monga mawonekedwe a miyala kapena mapiritsi ndipo nthawi zambiri zimagwiritsidwa ntchito kwambiri m'mapuloteni ambiri. Chifukwa cha kufufuza kochepa, palibe njira zothetsera mlingo, koma Wopanga Thupi lathu amalimbikitsa kuyamba kuyambira 3 mpaka 5 magalamu patsiku.
Ngakhale kuti kafukufuku wamakono wa glutamine pa chitetezo cha mthupi ndi ntchito zomanga thupi zimalimbikitsa, zimakhala zovuta kudziwa kupindula kwa zakudya zowonjezereka mwa anthu omwe ali ndi thanzi labwino omwe amapeza zakudya zokwanira pa zakudya zawo.
Pansi
Othamanga ambiri mwinamwake sasowa kutenga L-Glutamine supplements.
Ngati mudya chakudya chamtundu wathanzi, komanso zochita masewero olimbitsa thupi, mwinamwake thupi lanu lidzapereka mavitamini onse a amino kuti apitirize kukhala wathanzi. Ngati mukuphunzitsa mwakhama ndipo zakudya zanu zikusowa zakudya zoyenera, mwinamwake zowonjezereka zimapereka phindu.
Umboni wothandizira Glutamine supplementation ndi ntchito kapena kulimbikitsa mphamvu ndizochepa kwambiri. Komabe, ngati ndiwe wothamanga, kapena kuti mumapitirize kufooka tsiku ndi tsiku (monga masewera amtundu wambiri kapena zochitika zamtunda), pali umboni wakuti L-Glutamine supplementation angathandize kupirira komanso chofunika kwambiri, chiopsezo cha matenda, ndi kupititsa patsogolo chithandizo pambuyo pa maphunziro oopsa ndi mpikisano.
Ngati mukuganiza kugwiritsa ntchito L-Glutamine supplement, ndi nzeru kuti mufunsane ndi katswiri wa masewera olimbitsa thupi, kuti muone ngati mukudya. Ndiyeno, ngati mumagwiritsa ntchito, fufuzani malo abwino.
Kuchokera
Mavitamini & zowonjezera mavitamini. Glutamine
Bowtell JL, Gelly K, Jackman ML, Patel A, Simeoni M, Rennie MJ (1999). Mmene kamvekedwe ka glutamine kamakhudzira thupi lonse m'thupi posungirako nthawi yopuma. Journal of Applied Physiology 86: 1770-1777.
Castell LM, Poortmans JR ndi Newsholme EA (1996). Kodi glutamine imathandiza kuchepetsa matenda opatsirana? European Journal of Applied Physiology 73: 488-490.
Olemba a Nieman DC ndi Pedersen BK (2000). Zakudya Zakudya Zolimbitsa Thupi ndi Kugonjetsa Immunology. Boca Raton FL: Press CRC.
Chiwongoladzanja, DG, Keast D ndi Morton AR (1996). Ntchito yowonjezera ya glutamine monga chizindikiro cha kupsinjika maganizo ndi kuponderezedwa. Masewera a Masewera. 21.2: 80-97.