I-Beta-Alanine - Umhlahlandlela Wabaqalayo

-Delile

• Kuyini iBeta-Alanine?
• Isebenza kanjani?
• Ukusebenza Kwezemidlalo Namandla
• Kwandisa Isikhathi Ukudinwa
• Izinzuzo Ukuvivinya Isikhathi Esifushane
• Ezinye Izinzuzo
• Ukwakheka komzimba
• Ezinye Izinzuzo Zezempilo
• Imithombo Yokudla Ephezulu
• Izincomo zesilinganiso
• Ukuphepha Nemiphumela engemihle
• Ukuhlanganisa Izengezo Zezemidlalo
• I-Sodium Bicarbonate
• I-Creatine
• Okusemqoka

I-Beta-alanine iyisengezo esidumile phakathi kwabasubathi nabathandi bokuqina.

Lokho kungenxa yokuthi kuboniswe ukuthi kuthuthukisa ukusebenza futhi kuzuze impilo yonke.

Lo mbhalo uchaza konke odinga ukukwazi nge-beta-alanine.

Kuyini iBeta-Alanine?

I-Beta-alanine iyi-amino acid engabalulekile.

Ngokungafani nama-amino acid amaningi, awusetshenziswa ngumzimba wakho ukuhlanganisa amaprotheni.

Esikhundleni salokho, kanye ne-histidine, ikhiqiza i-carnosine. I-Carnosine bese igcinwa emisipheni yakho yamathambo ().

I-Carnosine inciphisa ukuqongelela kwe-lactic acid emisipheni yakho ngesikhathi sokuzivocavoca, okuholela ekusebenzeni okuthuthukile kwezemidlalo (,).

I-Beta-alanine iyi-amino acid engabalulekile. Umzimba wakho uyisebenzisela ukukhiqiza i-carnosine, esiza ukuthuthukisa ukusebenza kokuvivinya umzimba.

Isebenza kanjani?

Emisipheni yakho, amazinga e-histidine ngokuvamile aphezulu futhi amazinga e-beta-alanine aphansi, anciphisa ukukhiqizwa kwe-carnosine (,).

Ukwengeza nge-beta-alanine kukhonjisiwe ukukhulisa amazinga e-carnosine emisipheni ngo-80% (,,,,).

Nakhu ukuthi i-carnosine isebenza kanjani ngesikhathi sokuvivinya umzimba:

• I-glucose iphukile: IGlycolysis ukuwohloka kweglucose, okuwumthombo oyinhloko kaphethiloli ngesikhathi sokuzivocavoca ngamandla.
• Kukhiqizwa ilactate: Njengoba uzivocavoca, imisipha yakho iphula i-glucose yehle ibe yi-lactic acid. Lokhu kuguqulwa kube yi-lactate, ekhiqiza i-hydrogen ions (H +).
• Imisipha iba ne-asidi kakhulu: Ama-hydrogen ions anciphisa izinga le-pH emisipheni yakho, abenze babe ne-asidi kakhulu.
• Ukukhathala kuqala: I-acidity yemisipha ivimba ukonakala kweglucose futhi inciphise amandla emisipha yakho yokwenza inkontileka. Lokhu kubangela ukukhathala (,,).
• I-Carnosine buffer: I-Carnosine isebenza njenge-buffer ngokumelene ne-asidi, inciphisa i-asidi emisipha ngesikhathi sokuzivocavoca ngamandla (,).

Njengoba izengezo ze-beta-alanine zandisa amazinga e-carnosine, zisiza imisipha yakho yehlise amazinga ayo e-asidi ngesikhathi sokuvivinya umzimba. Lokhu kunciphisa ukukhathala okuphelele.

Izengezo ze-beta-alanine zandisa i-carnosine, eyehlisa i-asidi emisipheni yakho ngesikhathi sokuzivocavoca ngamandla.

Ukusebenza Kwezemidlalo Namandla

I-beta-alanine ithuthukisa ukusebenza kwezemidlalo ngokunciphisa ukukhathala, ukukhulisa ukukhuthazela nokukhuphula ukusebenza kokuzivocavoca umzimba.

Kwandisa Isikhathi Ukudinwa

Ucwaningo lukhombisa ukuthi i-beta-alanine isiza ukukhuphula isikhathi sakho ekukhathaleni (TTE).

Ngamanye amagama, kukusiza ukuzivocavoca isikhathi eside ngasikhathi. Ucwaningo olwenziwa kubagibeli bamabhayisikili luthole ukuthi amaviki amane ezengezelelo akhuphule umsebenzi ophelele oqedwe ngo-13%, okwengeza u-3.2% ongeziwe ngemuva kwamasonto ayishumi (,,,).

Ngokufanayo, amadoda angama-20 esivivinyweni sokuhamba ngebhayisikili esilinganayo andise isikhathi sawo sakhathala ngo-13-14% ngemuva kwamasonto amane wezengezo ze-beta-alanine ().

Izinzuzo Ukuvivinya Isikhathi Esifushane

Ngokuvamile, i-muscle acidosis ikhawulela isikhathi sokuzivocavoca ngamandla.

Ngalesi sizathu, i-beta-alanine isiza ngokukhethekile ukusebenza ngesikhathi sokuvivinya ngamandla nokuzivocavoca okuthatha isikhathi esifushane okuthatha imizuzu eyodwa.

Ucwaningo oluthile lwembula ukuthi amasonto ayisithupha okuphuza i-beta-alanine anda i-TTE ngo-19% ngesikhathi sokuqeqeshwa kwesikhawu esiphakeme (HIIT) ().

Kokunye ukuhlola, abagwedli abangu-18 abenezele amasonto ayisikhombisa bebeshesha ngemizuzwana engu-4.3 kuneqembu le-placebo emjahweni wamamitha angu-2 000 othathe imizuzu engaphezu kwengu-6 ().

Ezinye Izinzuzo

Kubantu abadala asebekhulile, i-beta-alanine ingasiza ekwandiseni ukukhuthazela kwemisipha ().

Ekuqeqesheni ukumelana, kungakhuphula ivolumu yokuqeqesha futhi kunciphise ukukhathala. Kodwa-ke, abukho ubufakazi obuhambisanayo bokuthi i-beta-alanine ithuthukisa amandla (,,,).

I-beta-alanine iphumelela kakhulu ekuzivocavoca umzimba okuhlala imizuzu eyodwa. Kungasiza ukunciphisa ukukhathala ngenkathi kukhulisa amandla okuvivinya umzimba nokukhuthazela kwemisipha.

Ukwakheka komzimba

Obunye ubufakazi bukhombisa ukuthi i-beta-alanine ingahlomulisa ukwakheka komzimba.

Ucwaningo oluthile lukhombisile ukuthi ukwengeza amasonto amathathu kukhuphule ubukhulu bemisipha ().

Kungenzeka ukuthi i-beta-alanine ithuthukise ukwakheka komzimba ngokwandisa ivolumu yokuqeqesha nokukhuthaza ukukhula kwemisipha.

Kodwa-ke, ezinye izifundo azibonisi mehluko ophawulekayo ekubunjweni komzimba nasesisindo somzimba ngemuva kokwelashwa (,).

I-beta-alanine ingasiza ekukhuphuleni ivolumu yokuzivocavoca. Lokhu kungaholela ekwandeni kwesisindo somzimba esinciphile - yize ubufakazi buhlanganisiwe.

Ezinye Izinzuzo Zezempilo

I-beta-alanine inyusa amazinga e-carnosine, angaba nezinzuzo eziningana zezempilo.

Kuyathakazelisa ukuthi izifundo zezilwanyane nezama-test-tube zikhomba ukuthi i-carnosine inezakhi zokulwa namagciwane nezokuvikela amasosha omzimba. Noma kunjalo, izifundo zabantu ziyadingeka.

Izinzuzo ze-antioxidant ze-carnosine zibandakanya ukunciphisa ama-radicals wamahhala nokunciphisa ukucindezeleka kwe-oxidative (,,).

Ngaphezu kwalokho, izifundo ze-test-tube ziphakamisa ukuthi i-carnosine iphakamisa ukukhiqizwa kwe-nitric oxide. Lokhu kungasiza ukulwa nenqubo yokuguga futhi kuthuthukise impilo yenhliziyo ().

Okokugcina, i-carnosine ingakhuphula ikhwalithi nokusebenza kwemisipha kubantu abadala asebekhulile (,).

I-Carnosine inezakhiwo zokulwa ne-antioxidant nezokuqinisa ama-immune. Iphinde izuze ukusebenza kwemisipha kubantu abadala asebekhulile.

Imithombo Yokudla Ephezulu

Imithombo yokudla ephezulu ye-beta-alanine yinyama, izinkukhu nezinhlanzi.

Kuyingxenye yamakhemikhali amakhulu - ikakhulukazi i-carnosine ne-anserine - kepha iyagqashuka lapho kugaywa.

Abalimi bemifino kanye nemifino banama-carnosine angaphansi kwama-50% emisipha yabo uma kuqhathaniswa nama-omnivores (28).

Yize iningi labantu lingathola inani elanele le-beta-alanine ekudleni kwabo, izithasiselo ziphakamisa amazinga alo ngisho nangaphezulu.

I-beta-alanine ingatholakala kokudla okune-carnosine, njengenyama, izinkukhu nezinhlanzi.

Izincomo zesilinganiso

Umthamo ojwayelekile we-beta-alanine ngu-2-5 amagremu nsuku zonke ().

Ukudla i-beta-alanine ngesidlo kungakhuphula amazinga e-carnosine ().

Izengezo ze-beta-alanine zibonakala zingcono ekugcwaliseni amazinga we-muscle carnosine kunokuthatha i-carnosine uqobo ().

Ngokuvamile kunconywa ukusebenzisa ama-2-5 amagremu we-beta-alanine nsuku zonke. Ukuthatha ukudla kungasebenza kakhulu.

Ukuphepha Nemiphumela engemihle

Ukuthatha kakhulu i-beta-alanine kungadala i-paraesthesia, umuzwa ongajwayelekile ochazwa ngokuthi "ukuncinza kwesikhumba." Imvamisa kutholakala ebusweni, entanyeni nasemuva kwezandla.

Amandla alokhu kuncipha akhula ngosayizi wesilinganiso. Kungagwenywa ngokuthatha amanani amancane - azungeze i-800 mg ngasikhathi ().

Akunabufakazi bokuthi i-paraesthesia iyingozi nganoma iyiphi indlela ().

Omunye umphumela ohlangothini olungenzeka ukwehla kwamazinga we-taurine. Lokhu kungenxa yokuthi i-beta-alanine ingancintisana ne-taurine ukuze imuncwe emisipheni yakho.

Imiphumela emibi ifaka ukugoba nokuncipha kwe-taurine. Imininingwane ilinganiselwe, kepha i-beta-alanine ibonakala iphephile kubantu abaphilile.

Ukuhlanganisa Izengezo Zezemidlalo

I-beta-alanine ivame ukuhlanganiswa nezinye izengezo, kufaka phakathi i-sodium bicarbonate ne-creatine.

I-Sodium Bicarbonate

I-sodium bicarbonate, noma i-baking soda, ithuthukisa ukusebenza ngokuvivinya i-asidi egazini nasemisipheni ().

Ucwaningo oluningi luye lwahlola i-beta-alanine ne-sodium bicarbonate ngokuhlangana.

Imiphumela iphakamisa izinzuzo ezithile ngokuhlanganisa lezi zithasiselo ezimbili - ikakhulukazi ngesikhathi sokuzivocavoca lapho i-muscle acidosis ivimbela khona ukusebenza (,).

I-Creatine

I-Creatine isiza ukusebenza ngamandla okukhulu ngokwandisa ukutholakala kwe-ATP.

Uma kusetshenziswe ndawonye, ​​i-creatine ne-beta-alanine kukhonjisiwe ukuthi kuzuze ukusebenza kokuvivinya umzimba, amandla nobukhulu bemisipha (, 36,).

I-beta-alanine ingasebenza kakhulu uma ihlanganiswa nezithako ezifana ne-sodium bicarbonate noma i-creatine.

Okusemqoka

I-beta-alanine ithuthukisa ukusebenza ngokwandisa amandla okuvivinya umzimba nokunciphisa ukukhathala kwemisipha.

Ibuye ine-antioxidant, i-immune-enhancing ne-anti-aging izakhiwo.

Ungathola i-beta-alanine ekudleni okuqukethe i-carnosine noma ngama-supplements. Umthamo onconywayo ungama-2-5 amagremu nsuku zonke.

Yize amanani amaningi ngokweqile angadala ukuncinza esikhunjeni, i-beta-alanine ibhekwa njengesengezo esiphephile nesisebenzayo sokuthuthukisa ukusebenza komzimba.