Gukora imitsi yawe bigaragara ko ari nini
Kurema, inshuti ubuzima bwawe bwose
Numuntu ukurikirana imbaraga no gukura kwimitsi, niba utaragerageje ibiremwa, igihe kirageze.Iyi nyongera ihendutse kandi yingirakamaro yavuzwe inshuro zitabarika, none kuki utayiha ishoti?
Ni iki ibiremwa bishobora gukora?
- Kongera protein synthesis metabolism.
- Ongera imitsi ihuza ibice.
- Shigikira ubukana bwimyitozo ngororamubiri.
- Kunoza ubushobozi bwa siporo ya anaerobic.
- Kugabanya umunaniro.
- Kwihutisha gukira nyuma yimyitozo yimbaraga nyinshi.
1. Gukura kw'imitsi
Creatine irashobora kongera amazi muma selile, kongera umuvuduko wo gukura kwimitsi, no kwagura imitsi.Itera intungamubiri za poroteyine, ikazamura imitekerereze ya metabolisme yimitsi, amaherezo ikagera ku bunini bwimitsi ishakishwa mu kubaka umubiri.
2. Imbaraga nimbaraga ziturika
Creatine irashobora kongera ububiko bwa fosifore mu mitsi, ikazamura ubushobozi bwimitwaro mumahugurwa yimbaraga nyinshi, bikavamo umuvuduko wihuta.Iterambere ryimbaraga risobanura kunoza ibisasu mumyitozo ya anaerobic.Mugihe cyamahugurwa, inyongera ya creine irashobora kongera imbaraga zumuntu, ni ukuvuga 1RM.
Byongeye kandi, creatine itanga inyungu zo kongera anaerobic na aerobic kwihangana.
Creatine ituma imitsi ibika imbaraga nyinshi, itanga imbaraga nyinshi ziboneka mugihe umubiri ubikeneye mugihe gikomeye.Itezimbere kandi umuvuduko wa fosifatique resynthesis mugihe cyo gukira nyuma yimyitozo ngororamubiri, igabanya kwishingikiriza kuri anaerobic glycolysis, kandi igabanya imitsi yimitsi, bityo bikadindiza gutangira umunaniro.
Nka "shitingi" yo guhana ingufu hagati ya mitochondria na fibre yimitsi, creine ifasha kubyara adenosine triphosphate (ATP), igira uruhare mukuzamura imikorere yihanganira ikirere.
Gukora Intanga Nintangiriro
Arginine, amabuye y'agaciro adahabwa agaciro
Arginine igira uruhare runini muri cytoplazme hamwe na sintezamubiri ya poroteyine ya kirimbuzi kandi ifatwa nk'impamvu idashoboka yo gukura kw'imitsi no kurinda ubudahangarwa bw'umubiri.Ni aside amine yingirakamaro cyane, bivuze ko umubiri ushobora guhuza igice cyacyo ariko ushobora gusaba amafaranga yinyongera aturuka hanze.
Arginine yakora iki?
1. Kugirira akamaro ubuzima bw'imyororokere
Arginine nigice cyingenzi cya poroteyine yintanga kandi iteza imbere intanga ngabo.Kubura arginine birashobora gutuma umuntu atinda gukura mu mibonano mpuzabitsina.Arginine kandi itera ururenda rusanzwe rwa testosterone, ifasha abagabo gukomeza urugero rwa testosterone.
2. Gukangura Ibanga rya Hormone zitandukanye
Usibye testosterone, arginine irashobora gutera imisemburo ya hormone zitandukanye mumubiri, harimo imisemburo ikura, insuline, hamwe na insuline ikura 1 (IGF-1).Ubuvanganzo bukomeye bwerekana ko kuzuza arginine yinyongera bishobora gutera imisemburo ya hormone ikura kuva muri pitoito y'imbere.Kugumana azote ni ingenzi mu kubaka umubiri neza, kandi ubushobozi bwa arginine bwo kwagura imiyoboro y'amaraso no kugira uruhare muri sintezamubiri ya poroteyine na byo ni ingenzi mu mikurire.
3. Guteza imbere imikurire
Arginine igira uruhare runini muri cytoplazme hamwe na sintezamubiri ya poroteyine ya kirimbuzi, ifatwa nk'impamvu idasanzwe yo gukura kw'imitsi no kurinda ubudahangarwa bw'umubiri.Kugumana azote ni ngombwa mu kubaka umubiri.Arginine ibanziriza okiside ya nitric (OYA), yongera umusaruro wa OYA, ikagura imiyoboro y'amaraso, igatwara intungamubiri mu ngirabuzimafatizo, kandi igashyigikira intungamubiri za poroteyine, bikagira uruhare mu mikurire y'imitsi.
4. Inyungu za sisitemu yumutima
Ibi bigerwaho no kongera irekurwa rya aside nitide.Kwiyongera kuri arginine birashobora kongera cyane urugero rwa nitide oxyde yumubiri, yagura imitsi, igatembera neza mumaraso, kandi igafasha kugabanya ibibazo nkumuvuduko ukabije wamaraso.Arginine rero ikoreshwa mukuvura ibintu bimwe bifitanye isano, nka hypertension.
Tanga ikiganza gifasha kuri Stamina yawe
Acide Citric Acide Malic Acide, imbaraga zo gukomera
Acide citric malic aside, ikunze kuboneka muri pompe ya nitrate, ni bimwe mubyongeweho niche.Ntibisanzwe kubona aside citricike yihariye hamwe ninyongera ya aside ya malic;bakunze kuboneka mubipimo 2: 1 cyangwa 4: 1 (acide citric na acide malic).
Ingaruka zabo nimwe mu kuzamura imikorere yo kwihangana:
1. Mugihe cyimyitozo ngororamubiri ya anaerobic, umubiri ukusanya aside irike.Acide Citric ifasha buffer aside ya lactique no kugabanya DOMS.
2. Gufata 8g ya acide citric malic aside isaha imwe mbere yimyitozo ngororamubiri ya anaerobic yongerera imbaraga imitsi, igateza imbere imikorere mumahugurwa yo kurwanya.
3. Umubiri utanga amoniya inshuro eshatu kurenza uko bisanzwe mugihe cy'amahugurwa akomeye.Acide Citric malic aside ifasha gukuramo ammonia kugirango ikure imyanda ya metabolike mumitsi.
4. Kwiyongera hamwe na 8g ya acide citric acide malic byongera imikorere mumubiri wo hejuru no hepfo 60% 1RM imyitozo irwanya umunaniro.
5. Kuzuza 8g ya acide citric malic aside itera 80% byimikorere yintebe.
Kuzamura iminota 1-4 yimbaraga
Beta-Alanine, ifasha urugendo rwa banyampinga
Beta-alanine nikintu gisanzwe muri pompe ya nitrate itera ubwoba.Nibibanziriza karnosine, iboneka mumitsi ya skeletale, bigira ingaruka kumunaniro hamwe nimpamvu ziterwa na okiside.Kwiyongera kwa karnosine birashobora gukumira impinduka za acide yimitsi mugihe cyimyitozo ngororamubiri, kugabanya umunaniro no kongera igihe cyo kunanirwa.
1. Kuzamura imyitozo ya Anaerobic
Yibanze cyane kumyitozo ngufi, yimbaraga nyinshi cyane cyane mumyitozo imara iminota 1-4.Kurugero, mumyitozo ngororamubiri imara iminota irenga, nkamahugurwa yo kwihanganira kwihangana, igihe cyo kunanirwa cyongerewe.
Ku myitozo imara igihe kitarenze umunota cyangwa iminota irenga ine, nko guterura imbaraga zitera imbaraga, ubusanzwe imara amasegonda 30, cyangwa koga iminota 10 yo koga ya metero 800, beta-alanine nayo igira ingaruka, ariko ntabwo bigaragara. nko mu myitozo yiminota 1-4.
Amahugurwa yo kubaka imitsi muburyo bwiza, ariko, agwa neza mugihe gikwiye, bigatuma biba byiza kungukirwa na beta-alanine.
2. Kugabanya umunaniro wa Neuromuscular
Kuzuza beta-alanine birashobora kunoza ingano yimyitozo nigipimo cyumunaniro mumyitozo yo kurwanya, kugabanya umunaniro wa neuromuscular, cyane cyane mubasaza.Iragira kandi uruhare mu mahugurwa akomeye yo hagati, yongerera imbaraga umunaniro.Iyo umaze gusaza, ibi bintu bishobora guhinduka igice gisanzwe cya gahunda zawe.
Muri make
Ibintu bine by'ingenzi bigira uruhare mu gutuma abagabo baba bakuru, bakomeye, kandi baramba:
Kurema, Arginine, Acide Citric na Acide Malike, Beta-Alanine
● Koresha creine kugirango wibande ku kubaka imitsi.
● Koresha arginine kugirango ugenzure imisemburo, urinde umutima wawe kandi ushyigikire umubiri wawe.
Acide Acide Citric na aside malike irashobora kongera kwihangana kwawe, hamwe na aside citricike igabanya umunaniro, na aside malike yibanda kumyitozo ngufi, yimbaraga nyinshi.
Birumvikana ko ibyo bitagarukira gusa kubagabo.Creatine irakenewe kandi kubagore bashaka ingano yimitsi, mugihe arginine ikoreshwa kubagore kubera ingaruka zayo zo kurinda uburumbuke.
Reba ：
[1]Jobgen WS, Fried SK, Fu W, Wu G.Metabolism ya Arginine n'imitsi: Iterambere rya vuba n'impaka.Ikinyamakuru cyimirire.2006; 136 (1): 295S-297S.
[2]Hobson RM, Saunders B, Umupira G, Harris RC.Ingaruka zo Kwiyongera kwa Beta-Alanine Kwihangana kw'imitsi: Isubiramo.Amino Acide.2012; 43 (1): 25-37.
Igihe cyo kohereza: Ukwakira-20-2023
