Zowonjezera kapena momwe mungatengere othamanga a carnitine.

Zowonjezera kapena momwe mungatengere othamanga a carnitine.

Musanalankhule za momwe mungatengere l carnitine, mlingo ndi maonekedwe ena, muyenera kudziwa chomwe ichi chiri.

Kodi carnitine ndi chiyani?

L-carnitine ndi amino acid yomwe imathandiza kwambiri popanga mafuta ndi kupanga mphamvu. Amapereka mafuta ochuluka ku mitochondria, omwe ali mkati mwa selo, kumene "kuwotcha" kumeneku kumachitika. Makhalidwe apamwamba kwambiri omwe amapezeka chifukwa cha mankhwalawa ndiwokhoza kuchepetsa kuchuluka kwa mafuta m'thupi ndikuonjezera kuchuluka kwa mphamvu zomwe zingagwiritsidwe ntchito panthawi ya thupi. Chifukwa cha zinthu izi, yabwino l carnitine imagwiritsidwa ntchito m'maofesi omwe amaperekedwa zakudya zosiyanasiyana, komanso monga chakudya chothandizira othamanga.

Zimadziwika kuti kugwiritsa ntchito l carnitine kumathandiza kwambiri pakuchita mwakuthupi, chifukwa:

1) Kuchulukitsa chiwerengero cha minofu ya mafuta yomwe ikugwira nawo ntchito imodzimodzimodzi ndi carbon economy, yomwe imathandiza kuti nthawi yayitali ikhale yopatsidwa ntchito;

2) Akagwiritsidwa ntchito musanayambe kuchita mwakuthupi n'zotheka kuchepetsa kuchuluka kwa mankhwala a lactic acid, motero, amatalikitsa nthawi yogwira ntchito yopanda thupi popanda kumva kutopa;

3) Kubwezeretsanso nkhokwe za amino acid ndizofunikira, popeza kutenga carnitine - kumatithandiza kuchepetsa ululu umene umabwera chifukwa cha mphamvu ya thupi.

Zakudya zambiri zimachokera pa kudya zakudya zamakono komanso masewera olimbitsa thupi. Koma masewera amafunika kuti azichita nawo nthawi zonse, osati pa nthawi ya zakudya zokha. Choncho, amayi ambiri amalandira mapaundi osowa mwamsanga. Ichi ndi chifukwa chake l carnitine yakhala ikugwiritsidwa ntchito "kutentha" mafuta, omwe amachititsa kuthetsa mafuta ochulukirapo ndikusungiranso zofunikira za thupi kuti zikhale ngati mapuloteni ndi glycogen.

Chizoloŵezi cha tsiku ndi tsiku la carnitine

Tsiku lililonse munthu ayenera kudya 200-500 mg ya carnitine. Ndi ntchito yogwira ntchito ya minofu ndi kupanikizika, amafunikira kutenga oposa 1200 mg amino acid. Chisamaliro chapadera chimaperekedwa kwa osewera masewera. Choncho, kwa iwo, kutenga carnitine patsiku ndi pafupifupi 9 g.Kodi zakudya zomwe nthawi zambiri zimadya (makamaka nyama, mkaka, mkaka) sizilola chiwindi ndi impso kupanga zinthu zoterezi, zimayenera kuzipanga monga zowonjezera.

Momwe amavomereza

Ngati mukufuna kukaonana ndi katswiri pa "Momwe mungatengere l carnitine?", Mudzauzidwa kuti phwando lachitidwa kawiri pa tsiku musanadye chakudya cham'mawa komanso musadye chakudya chamadzulo. Musanyalanyaze vutoli, monga kutenga l carnitine usiku kungayambitse kugona.

Chizoloŵezi chabwino cha tsiku ndi tsiku cha munthu aliyense ndi 0,5 mpaka 2 g pa tsiku. Kuchuluka kwa amino acid ndikokwanira ndipo kupitirira mlingo womwe ulipo sikoyenera. Njira yoyamba yovomerezeka ndi masabata 4-6, ndiye tikulimbikitsidwa kuti tipume kwa milungu ingapo. Mapeto a kupuma ndi chizindikiro chakuti phwando lingayambenso.

Wopikisano aliyense amadziwa kutenga l carnitine, chifukwa nkhokwe zake sizikhoza kubwezeretsedwa ndi chakudya. Kugwiritsa ntchito kwake kukuthandizani kulimbitsa mtima, kuchepetsa zomwe zili pansi pa mafuta, ndikuwonjezera kupirira kwa thupi. Kwa katundu wothamanga, yabwino l carnitine imalimbikitsidwa ndi kuchuluka kwa 1-3 g tsiku ndi tsiku. Chizoloŵezi chimasiyanasiyana malinga ndi mtundu wa masewera ndi mphamvu ya maphunziro.

Musaganize kuti l carnitine ndi yovulaza thupi, popeza mayesero azachipatala sanawonetse zotsatira zake kuchokera ku kayendedwe kawo. Ndipo palibe choopsa sichoncho ngakhale kuutali kwautali kwakukulu kwazambiri za amino acid.