I-Beta-Alanine-Isikhokelo saBaqalayo

Umxholo

• Yintoni iBeta-Alanine?
• Ingaba isebenza kanjani?
• UkuSebenza kweMbaleki kunye namandla
• Yandisa ixesha lokudinwa
• Izibonelelo Ukuzivocavoca ixesha elifutshane
• Ezinye izibonelelo
• Ukwakhiwa komzimba
• Ezinye iziBonelelo zezeMpilo
• Imithombo yokutya ephezulu
• Iingcebiso zedosi
• Ukhuseleko kunye neempembelelo zecala
• Ukudibanisa iziXhobo zeMidlalo
• Isodium Bicarbonate
• Yila
• Umgca osezantsi

I-Beta-alanine sisongezo esithandwayo phakathi kweembaleki kunye nabantu abathanda impilo.

Kungenxa yokuba kubonisiwe ukuphucula ukusebenza kunye nokuxhamla impilo iyonke.

Eli nqaku lichaza yonke into oyifunayo malunga ne-beta-alanine.

Yintoni iBeta-Alanine?

I-Beta-alanine yi-amino acid engabalulekanga.

Ngokungafaniyo nee-amino acid ezininzi, ayisetyenziselwa umzimba wakho ukwenza iiproteni.

Endaweni yoko, kunye ne-histidine, ivelisa icarnosine. I-Carnosine ke igcinwa kwiimisipha zakho zamathambo ().

I-Carnosine inciphisa ukuqokelelwa kwe-asidi ye-asidi kwiimisipha zakho ngexesha lokuzilolonga, okukhokelela ekuphuculeni ukusebenza kwezemidlalo (,).

I-Beta-alanine yi-amino acid engabalulekanga. Umzimba wakho uyisebenzisela ukuvelisa icarnosine, enceda ukuphucula ukusebenza komzimba.

Ingaba isebenza kanjani?

Kwimisipha yakho, amanqanaba e-histidine ahlala ephezulu kwaye amanqanaba e-beta-alanine asezantsi, ethintela imveliso ye-carnosine (,).

Ukuxhaswa nge-beta-alanine kubonisiwe ukuphakamisa amanqanaba e-carnosine kwimisipha ngama-80% (,,,,,).

Nantsi indlela i-carnosine isebenza ngayo ngexesha lokuzilolonga:

• Iswekile iphukile: I-Glycolysis kukuwohloka kweswekile, owona mthombo uphambili wepetroli ngexesha lokuzilolonga ngamandla.
• Ilactate iveliswa: Njengoko uzilolonga, izihlunu zakho ziqhekeza iswekile ukuya kwi-lactic acid. Oku kuguqulwa kube yi-lactate, evelisa ii-hydrogen ions (H +).
• Imisipha iba neasidi ngakumbi: Ii-hydrogen ion zinciphisa inqanaba le-pH kwiimisipha zakho, zibenza babe neasidi eninzi.
• Ukukhathala kuseta: I-asidi yemisipha ibhloka ukophuka kweglucose kwaye inciphise amandla emisipha yakho yokwenza isivumelwano. Oku kubangela ukudinwa (,,).
• Isikhuseli seCarnosine: I-Carnosine isebenza njenge-buffer ngokuchasene ne-asidi, ukunciphisa i-asidi kwiimisipha ngexesha lokuzivocavoca ngamandla (,).

Kuba i-beta-alanine supplements yonyusa amanqanaba e-carnosine, zinceda izihlunu zakho zinciphise amanqanaba e-asidi ngexesha lokuzilolonga. Oku kunciphisa ukudinwa ngokubanzi.

I-Beta-alanine supplements yonyusa i-carnosine, eyanciphisa i-asidi kwiimisipha zakho ngexesha lokuzivocavoca ngamandla.

UkuSebenza kweMbaleki kunye namandla

I-Beta-alanine iphucula ukusebenza kweembaleki ngokunciphisa ukudinwa, ukunyusa unyamezelo kunye nokunyusa ukusebenza kwimithambo ephezulu.

Yandisa ixesha lokudinwa

Izifundo zibonisa ukuba i-beta-alanine inceda ukwandisa ixesha lakho ekudiniweni (TTE).

Ngamanye amagama, iyanceda ukuzivocavoca ixesha elide ngexesha. Uphononongo lwabahambi ngebhayisikile lufumanise ukuba iiveki ezine zokuncedisa zonyusa inani lomsebenzi ogqityiweyo nge-13%, ukwandisa i-3.2% eyongezelelweyo emva kweeveki ezili-10 (,,,).

Kwangokunjalo, amadoda angama-20 kuvavanyo lokuhamba ngebhayisikile olulinganisiweyo alonyusa ixesha labo lokudinwa nge-13-14% emva kweeveki ezine zezongezo ze-beta-alanine ().

Izibonelelo Ukuzivocavoca ixesha elifutshane

Ngokubanzi, i-acidosisosis yemisipha ithintela ixesha lokuzilolonga ngamandla.

Ngesi sizathu, i-beta-alanine inceda ngokukodwa ukusebenza ngexesha lokuqina okuphezulu kunye nexesha elifutshane lokuzilolonga ixesha elide ukuya kwimizuzu eliqela.

Olunye uphononongo luveze ukuba iiveki ezintandathu zokuthatha i-beta-alanine inyuse i-TTE nge-19% ngexesha loqeqesho lwexesha eliphakathi (HIIT) ().

Kwesinye isifundo, ababheqi abali-18 abakongeza iiveki ezisixhenxe babenemizuzwana eyi-4.3 ngokukhawuleza kuneqela le-placebo kugqatso lweemitha ezingama-2,000 oluhlala ngaphezulu kwemizuzu emi-6 ().

Ezinye izibonelelo

Kubantu abadala abadala, i-beta-alanine inokunceda ukonyusa ukunyamezelana kwemisipha ().

Kuqeqesho lokuxhathisa, inokunyusa umthamo woqeqesho kunye nokunciphisa ukudinwa. Nangona kunjalo, abukho ubungqina obungaguquguqukiyo bokuthi i-beta-alanine iphucula amandla (,,,).

I-Beta-alanine isebenza kakhulu kwimithambo ehlala ixesha elide ukuya kwimizuzu eliqela. Inokukunceda ukunciphisa ukudinwa ngelixa usonyusa umthamo wokuzilolonga kunye nokunyamezela kwemisipha.

Ukwakhiwa komzimba

Obunye ubungqina bucebisa ukuba i-beta-alanine inokuxhamla ekwakhiweni komzimba.

Olunye uphononongo lubonise ukuba ukuncedisa iiveki ezintathu kwandise ubunzima bemisipha engatyebanga ().

Kungenzeka ukuba i-beta-alanine iphucula ukwakheka komzimba ngokwandisa umthamo woqeqesho kunye nokukhuthaza ukukhula kwemisipha.

Nangona kunjalo, ezinye izifundo azibonisi mahluko ubonakalayo kubume bomzimba kunye nobunzima bomzimba emva konyango (,).

I-Beta-alanine inokunceda ukwandisa umthamo wokuzilolonga. Oku kungakhokelela ekwandeni kobunzima bomzimba-nangona ubungqina buxubekile.

Ezinye iziBonelelo zezeMpilo

I-Beta-alanine inyusa amanqanaba e-carnosine, anokuba nezibonelelo ezininzi zempilo.

Into enomdla kukuba, izilwanyana kunye novavanyo lweetyhubhu zovavanyo zibonisa ukuba i-carnosine ine-antioxidant, anti-ukuguga kunye nepropathi yokunyusa amajoni omzimba. Nangona kunjalo, izifundo zabantu ziyafuneka.

Izibonelelo ze-antioxidant ze-carnosine zibandakanya ukunciphisa i-radicals yasimahla kunye nokunciphisa uxinzelelo lwe-oxidative (,,).

Ngaphaya koko, uvavanyo lweetyhubhu zovavanyo lubonisa ukuba i-carnosine iphakamisa imveliso ye-nitric oxide. Oku kunokunceda ukulwa nenkqubo yokuguga kunye nokuphucula impilo yentliziyo ().

Okokugqibela, i-carnosine inokunyusa umgangatho kunye nokusebenza kwezihlunu kubantu abadala (,).

I-Carnosine ineempawu zokulwa ne-antioxidant kunye ne-immune-enhancing. Ikwanceda ukusebenza kwemisipha kubantu abadala.

Imithombo yokutya ephezulu

Imithombo yokutya ephezulu ye-beta-alanine yinyama, iinkukhu kunye nentlanzi.

Yinxalenye yeekhompawundi ezinkulu- ikakhulu iicarososine kunye ne-anserine- kodwa iyaphumla xa zitshisiwe.

Imifuno kunye nemifuno ine-50% encinci ye-carnosine kwiimisipha zabo xa kuthelekiswa ne-omnivores (28).

Nangona uninzi lwabantu lunokufumana isixa esaneleyo se-beta-alanine kukutya kwabo, izongezo zonyusa amanqanaba ayo nangakumbi.

I-Beta-alanine inokufumaneka kukutya okune-carnosine, njengenyama, inkukhu kunye nentlanzi.

Iingcebiso zedosi

Umthamo osemgangathweni we-beta-alanine yi-2-5 gram yonke imihla ().

Ukutya i-beta-alanine ngokutya kunokunyusa amanqanaba e-carnosine ().

Izongezelelo zeBeta-alanine zibonakala zingcono ekugcwaliseni amanqanaba e-carnosine kunokuthatha i-carnosine uqobo ().

Kucetyiswa ngokubanzi ukuba kudle i-2-5 yeegram ze-beta-alanine mihla le. Ukuyithatha ngesidlo kunokuba nokusebenza ngakumbi.

Ukhuseleko kunye neempembelelo zecala

Ukuthatha kakhulu i-beta-alanine kunokubangela iparaesthesia, uvakalelo olungaqhelekanga oluchazwa "njengokurhawuzelela kolusu." Ihlala inamava ebusweni, entanyeni nasemva kwezandla.

Ukuqina koku kubetheka kuyanda ngobungakanani bedosi. Ingathintelwa ngokuthatha iidosi ezincinci- zijikeleze i-800 mg ngexesha ().

Akukho bungqina bokuba iparaheshesia iyingozi nangayiphi na indlela ().

Esinye isiphumo esinokubakho kukuhla kwamanqanaba e-taurine. Kungenxa yokuba i-beta-alanine inokukhuphisana ngokuchasene ne-taurine yokufunxa kwimisipha yakho.

Iziphumo ebezingalindelekanga zibandakanya ukurhawuzelela kunye nokuhla kwi-taurine. Idatha isikelwe umda, kodwa i-beta-alanine ibonakala ikhuselekile kubantu abasempilweni.

Ukudibanisa iziXhobo zeMidlalo

I-Beta-alanine ihlala idityaniswa nezinye izongezo, kubandakanya i-sodium bicarbonate kunye ne-creatine.

Isodium Bicarbonate

Isodium bicarbonate, okanye isoda yokubhaka, iphucula ukusebenza ngokunciphisa iasidi egazini nakwizihlunu ().

Izifundo ezininzi ziye zavavanya i-beta-alanine kunye ne-sodium bicarbonate ngokudibeneyo.

Iziphumo zibonisa ezinye izibonelelo ngokudibanisa ezi zongezo zimbini-ngakumbi ngexesha lokuzilolonga apho i-acid acidosis inqanda ukusebenza (,).

Yila

I-Creatine inceda ukusebenza ngamandla kokunyusa ukubakho kwe-ATP.

Xa zisetyenziswa kunye, i-creatine kunye ne-beta-alanine ibonakalisiwe njengesixhobo sokusebenza, amandla kunye nobunzima bemisipha (, 36,).

I-Beta-alanine inokusebenza ngakumbi xa idityaniswa nezongezo ezinjenge-sodium bicarbonate okanye i-creatine.

Umgca osezantsi

I-Beta-alanine inyusa ukusebenza ngokwandisa amandla omthambo kunye nokunciphisa ukudinwa kwemisipha.

Ikwanayo ne-antioxidant, eyomeleza umzimba kunye neyokulwa ukuguga.

Unokufumana i-beta-alanine kukutya okune-carnosine okanye izongezo. Umthamo ocetyiswayo yi-2-5 gram mihla le.

Nangona iimali ezigqithileyo zinokubangela ukurhawuzelela ulusu, i-beta-alanine ithathwa njengesongezelelo esikhuselekileyo nesisebenzayo sokunyusa ukusebenza komthambo.