Ime ka akwara gị buru ibu nke ukwuu
Creatine, enyi ogologo ndụ
Dị ka onye na-achụso ike na muscle uto, ọ bụrụ na ị na-agbalịghị creatine, ọ bụ n'ezie oge ime.A na-ekwu maka mgbakwunye a dị oke ọnụ ma dị irè maka ọtụtụ ugboro, yabụ gịnị ma ị nye ya egbe?
Kedu ihe Creatine nwere ike ime?
- na-eme ka protein synthesis metabolism.
- Mmụba akwara cross-section mpaghara.
- Kwado ibu mgbatị ahụ dị elu.
- Melite ikike mmega ahụ anaerobic.
- Belata ike ọgwụgwụ.
- Mee ngwa ngwa mgbake mgbe ọzụzụ siri ike gasịrị.
1. Uto akwara
Creatine nwere ike ime ka ọdịnaya mmiri dị n'ime sel dịkwuo elu, na-eme ka ụba nke eriri akwara dịkwuo elu, na ịbawanye nha nke anụ ahụ.Ọ na-akpali njikọ protein, na-eme ka akwara sintetịt metabolism, na-emecha nweta nha nke anụ ahụ a na-achọ n'ịrụ ahụ.
2. Ike na ike mgbawa
Creatine nwere ike ịbawanye nchekwa nke phosphocreatine na akwara, na-ebuli ikike ibu na ọzụzụ dị elu, na-ebute ọsọ ọsọ ọsọ ọsọ.Nkwalite ike a na-atụgharị na mgbawa ka mma na mmega ahụ anaerobic.N'oge ọzụzụ, mgbakwunye creatine nwere ike ime ka ike ya dịkwuo elu, ntụgharị, 1RM.
Na mgbakwunye, creatine na-enye uru maka ịbawanye ntachi obi anaerobic na aerobic.
Creatine na-enye ohere ka akwara na-echekwa ike karịa, na-enye ike dịnụ karị mgbe ahụ chọrọ ya n'oge oge siri ike.Ọ na-emekwa ka ọnụọgụ phosphocreatine resynthesis dịkwuo mma n'oge mgbake mgbatị ahụ, na-ebelata ịdabere na glycolysis anaerobic, ma na-ebelata mkpokọta lactate muscle, si otú a na-egbu oge mmalite nke ike ọgwụgwụ.
Dị ka "ụgbọ mmiri" maka mgbanwe ike n'etiti mitochondria na akwara akwara, creatine na-enyere aka ịmepụta adenosine triphosphate (ATP), na-enye aka n'ịrụ ọrụ ntachi obi nke ikuku.
Ịrụ ọrụ spam bụ naanị mmalite
Arginine, ihe bara nnukwu uru
Arginine na-arụ ọrụ dị mkpa na cytoplasm na njikọ protein nuklia ma a na-ewere ya dị ka ihe na-adịghị emerụ ahụ maka uto ahụ ike na nchebe nchebe.Ọ bụ amino acid dị mkpa na ọnọdụ, nke pụtara na ahụ nwere ike ịmepụta akụkụ ya mana ọ nwere ike ịchọkwu ego sitere na isi mmalite.
Kedu ihe Arginine nwere ike ime?
1. Na-erite uru ahụike ọmụmụ
Arginine bụ akụkụ dị mkpa nke protein sperm ma na-akwalite mmepụta spam.Enweghi ike na arginine nwere ike ibute igbu oge na ntozu oke mmekọahụ.Arginine na-akpalikwa nzuzo nzuzo nke testosterone, na-enyere ụmụ nwoke aka ịnọgide na-enwe ọkwa testosterone nkịtị.
2. Na-akpali nzuzo nke Hormones dị iche iche
Na mgbakwunye na testosterone, arginine nwere ike kpalie nzuzo nke homonụ dị iche iche n'ime ahụ, gụnyere hormone na-eto eto, insulin, na insulin-like growth factor 1 (IGF-1).Akwụkwọ ndị gbara ọkpụrụkpụ na-egosi na ịgbakwụnye mgbakwunye arginine nwere ike ịkwalite mmepụta nke homonụ na-eto eto site na pituitary anterior.Njide nitrogen dị mkpa maka ịrụ ọrụ nke ọma, ike arginine ime ka arịa ọbara gbasaa na isonye na njikọ protein dịkwa mkpa maka uto akwara.
3. Na-akwalite uto akwara
Arginine na-arụ ọrụ dị oke mkpa na cytoplasm na njikọ protein nuklia, nke a na-ewere dị ka ihe na-eme ka ahụ ike na-eto eto na nchebe nchebe.Njide nitrogen dị mkpa n'ịrụ ahụ.Arginine bụ ihe na-ebute ụzọ na nitric oxide (NO), nke na-eme ka mmepụta nke NO dịkwuo mma, na-eme ka arịa ọbara gbasaa, na-eme ka ihe oriri na-edozi ahụ gaa na mkpụrụ ndụ anụ ahụ, ma na-akwado njikọ protein, na-enye aka na uto anụ ahụ.
4. Uru maka sistemu obi
A na-enweta nke a site n'ịbawanye ntọhapụ nke nitric oxide.Ịgbakwunye arginine nwere ike ịbawanye ọkwa nitric oxide nke ahụ nke ukwuu, nke na-agbasa akwara akwara, na-eme ka mgbasa ọbara dịkwuo mma, ma na-enyere aka belata ọnọdụ dị ka ọbara mgbali elu.Ya mere, a na-eji arginine agwọ ọrịa ụfọdụ metụtara ya, dị ka ọbara mgbali elu.
Binye aka maka ume gị
Citric acid malic acid na-akwalite ume
Citric acid malic acid, nke a na-ahụkarị na mgbapụta nitrate, bụ ihe mgbakwunye niche.Ọ dị ụkọ ịhụ ihe mgbakwunye citric acid na malic acid kwụ ọtọ;Ha na-anọkarị na 2: 1 ma ọ bụ 4: 1 (citric acid ka malic acid).
Mmetụta ha bụ otu n'ime ịkwalite arụmọrụ ntachi obi:
1. N'oge mmega ahụ anaerobic siri ike, ahụ na-akwakọba nnukwu lactic acid.Citric acid na-enyere aka buffer lactic acid ma belata DOMS.
2. Inweta 8g nke citric acid malic acid otu awa tupu ọzụzụ anaerobic siri ike na-eme ka ntachi obi dịkwuo elu, na-emeziwanye arụmọrụ nke ọma na ọzụzụ nguzogide.
3. Ahụ na-emepụta amonia ugboro atọ karịa ka ọ na-emebu n'oge ọzụzụ dị elu.Citric acid malic acid na-enyere aka wepu amonia iji kpochapụ ihe mkpofu metabolic na anụ ahụ.
4. Mgbakwunye na 8g nke citric acid malic acid na-eme ka arụmọrụ dị elu na nke dị ala 60% 1RM na-eguzogide ike ọgwụgwụ.
5. Ịgbakwunye na 8g nke citric acid malic acid na-eme ka 80% nke arụmọrụ bench dị mma.
Na-akwalite nkeji 1-4 nke Ike
Beta-Alanine, na-enyere njem nke ndị mmeri aka
Beta-alanine bụ ihe a na-ahụkarị na mgbapụta nitrate nke na-eme ka ọ dị nro.Ọ bụ ihe mmalite maka carnosine, nke dị na akwara skeletal, nke na-emetụta ike ọgwụgwụ na ihe ndị na-akpata nrụgide oxidative.Ịba ụba nke carnosine nwere ike igbochi mgbanwe nke acidity muscle n'oge mmega ahụ, na-ebelata ike ọgwụgwụ na ịgbatị oge ike ọgwụgwụ.
1. Ịkwalite arụmọrụ Anaerobic Exercise Performance
Ọ na-elekwasị anya na mmega ahụ ike dị mkpụmkpụ nke dị mkpụmkpụ, ọkachasị na mmega ahụ na-adịru nkeji 1-4.Dịka ọmụmaatụ, n'ime mgbatị ahụ nke na-ewe ihe karịrị otu nkeji, dị ka ọzụzụ nkwụsị nke ntachi obi, a na-agbatị oge ike ọgwụgwụ.
Maka mmega ahụ na-adịru ihe na-erughị otu nkeji ma ọ bụ karịa nkeji anọ, dị ka ibuli elu mmepe ike, nke na-adịkarị ihe dịka 30 sekọnd, ma ọ bụ igwu mmiri 800 nkeji nkeji 10, beta-alanine nwekwara mmetụta, mana ọ bụghị dị ka a na-ahụ anya. dị ka na 1-4 nkeji mgbatị.
Ọzụzụ na-ewu ahụ akwara na mgbatị ahụ, Otú ọ dị, dara nke ọma n'ime oge dị irè, na-eme ka ọ dị mma irite uru na beta-alanine.
2. Mbelata ike ọgwụgwụ Neuromuscular
Ịgbakwunye beta-alanine nwere ike melite ogo ọzụzụ na ike ọgwụgwụ na mmega ahụ na-eguzogide, na-ebelata ike ọgwụgwụ neuromuscular, karịsịa na ndị agadi.Ọ na-ekerekwa òkè n'ọzụzụ ogologo oge dị elu, na-eme ka mmụba nke oke ike ọgwụgwụ pụta.Mgbe ị na-etolite, ihe ndị a nwere ike ịghọ akụkụ nke usoro gị.
Na nchịkọta
Ihe anọ dị mkpa na-enye aka na-eme ka ụmụ nwoke buru ibu, sie ike, na ịtachi obi:
Creatine, Arginine, Citric Acid na Malic Acid, Beta-Alanine
● Jiri creatine lekwasị anya n'ịzụlite akwara.
● Jiri arginine na-achịkwa homonụ, chebe obi gị ma kwado ahụ gị.
● Citric acid na malic acid nwere ike ime ka ntachi obi gị dịkwuo mma, na-eme ka citric acid na-ebelata ike ọgwụgwụ, na malic acid na-elekwasị anya na mgbatị ahụ dị mkpụmkpụ ma dị elu.
N'ezie, nke a abụghị naanị ụmụ nwoke.Creatine dịkwa mkpa maka ụmụ nwanyị na-achọ olu ahụ, ebe arginine na-emetụta ụmụ nwanyị maka mmetụta nchebe ya na ọmụmụ.
Ntụaka:
[1]Jobgen WS, Fried SK, Fu W, Wu G.Arginine na Muscle Metabolism: Ọganihu na Esemokwu Na-adịbeghị anya.Akwụkwọ akụkọ nke Nutrition.2006;136 (1):295S-297S.
[2]Hobson RM, Saunders B, Bọọlụ G, Harris RC.Mmetụta nke mgbakwunye Beta-Alanine na ntachi obi akwara: Nyochaa.Amino acid.2012;43 (1):25-37 .
Oge nzipu: Ọktoba 20-2023
