Beta-Alanine - Nduzi nke Onye Mbido

Ndinaya

• Gịnị bụ Beta-Alanine?
• Olee Otú O Si Arụ Ọrụ?
• Ọrụ Egwuregwu na Ike
• Na-eme Ka Oge Na-agwụ Ike
• Uru Mmega Oge Na-adịghị Anya
• Uru ndị ọzọ
• Ngwakọta ahụ
• Uru Ọrịa Ndị Ọzọ
• Isi nri
• Nkwado onunu ogwu
• Nchedo na Mmetụta
• Na ijikọta Mgbakwunye Egwuregwu
• Sodium Bicarbonate
• Creatine
• Isi Okwu

Beta-alanine bụ ihe mgbakwunye na-ewu ewu n’etiti ndị egwuregwu na ndị nwere ahụ ike.

Nke ahụ bụ n'ihi na egosiri iji bulie arụmọrụ ma rite uru ahụike niile.

Edemede a kọwara ihe niile ịchọrọ ịma gbasara beta-alanine.

Gịnị bụ Beta-Alanine?

Beta-alanine bụ amino acid adịghị mkpa.

N’adịghị ka ọtụtụ amino acid, ahụ gị anaghị eji ya agwakọta protein.

Kama, ya na histidine, ọ na ewepụta carnosine. A na-echekwa Carnosine n’ime akwara gị ().

Carnosine na-ebelata mkpokọ lactic acid n’ọkpụkpụ gị mgbe ị na-emega ahụ, nke na-eduga na arụmọrụ ka mma (,).

Beta-alanine bụ amino acid adịghị mkpa. Ahụ gị na-eji ya iji mepụta carnosine, nke na-enyere aka melite arụmọrụ.

Olee Otú O Si Arụ Ọrụ?

N'ime akwara gị, ogo histidine na-adịkarị elu na ọkwa beta-alanine dị ntakịrị, nke na-egbochi mmepụta nke carnosine (,).

E gosipụtara na beta-alanine iji bulie ogo carnosine na akwara site na 80% (,,,,).

Nke a bụ otú carnosine si eme n'oge mmega ahụ:

• Glucose agbajiela: Glycolysis bụ mmebi nke glucose, nke bụ isi ihe na-enye mmanụ n'oge mmega ahụ siri ike.
• A na-emepụta lactate: Ka ị na-emega ahụ, mọzụlụ gị na-agbari glucose banye na lactic acid. Nke a gbanwere n'ime lactate, nke na-emepụta ion hydrogen (H +).
• Mkpụrụ ahụ na-aghọ acidic: Ionsmụ hydrogen na-ebelata pH ọkwa gị, na-eme ka ha bụrụ acidic.
• Ike ọgwụgwụ na-amalite: Akwara acidity na-egbochi nsogbu glucose ma belata ike ahụ gị ime nkwekọrịta. Nke a na-akpata ike ọgwụgwụ (,,).
• Nchekwa Carnosine: Carnosine na-eje ozi dị ka ihe nchekwa megide acid ahụ, na-ebelata acidity na mọzụlụ n'oge mmega ahụ dị elu (,).

Ebe ọ bụ na mgbakwunye beta-alanine na-amụba ogo carnosine, ha na-enyere mọzụlụ gị belata ogo acid ha n'oge mmega ahụ. Nke a na-ebelata ike ọgwụgwụ.

Ihe mgbakwunye Beta-alanine na-amụba carnosine, nke na-ebelata acidity na akwara gị n'oge mmega ahụ siri ike.

Ọrụ Egwuregwu na Ike

Beta-alanine na-eme ka arụ ọrụ egwuregwu dịkwuo mma site na mbenata ike ọgwụgwụ, na-abawanye ntachi obi na ịkwalite arụmọrụ na mmega ahụ dị elu.

Na-eme Ka Oge Na-agwụ Ike

Nnyocha na-egosi na beta-alanine na-enyere aka ịbawanye oge gị na ike ọgwụgwụ (TTE).

N’ikwu ya n’ụzọ ọzọ, ọ ga - enyere gị aka inwe mmega ahụ ogologo oge n’otu oge. Otu nnyocha na ndị na-agba ịnyịnya ígwè chọpụtara na izu anọ nke mgbakwunye na-abawanye ọrụ zuru ezu nke 13% mejupụtara, na-amụba 3.2% ọzọ mgbe izu 10 gasịrị,,,,.

N’otu aka ahụ, ụmụ nwoke iri abụọ yiri nke ịgba ịnyịnya ígwè yiri oge ha jiri ike 13-14 gwụchaa mgbe izu anọ gbasara mgbakwunye beta-alanine ().

Uru Mmega Oge Na-adịghị Anya

N'izugbe, acid acid muscle na-egbochi oge nke mmega ahụ siri ike.

N'ihi nke a, beta-alanine nyere aka rụọ ọrụ nke ọma n'oge mmega ahụ siri ike na obere oge na-adịru otu oge ruo ọtụtụ nkeji.

Otu nnyocha gosiri na izu isii nke ịnara beta-alanine mụbara TTE site na 19% n'oge ọzụzụ oge dị elu (HIIT) ().

N'ọmụmụ ihe ọzọ, ndị na-anya 18 bụ ndị gbakwunyere izu asaa bụ 4.3 nkeji ọsọ ọsọ karịa otu placebo na ọsọ 2,000-mita na-adịgide adịgide karịa 6 nkeji ().

Uru ndị ọzọ

Maka ndị okenye, beta-alanine nwere ike inye aka mee ka akwara nwee ike ().

Na nguzogide ọzụzụ, ọ nwere ike ịkwalite olu ọzụzụ ma belata ike ọgwụgwụ. Otú ọ dị, enweghi ihe akaebe na-agbanwe agbanwe na beta-alanine na-eme ka ike dị ike,,,,.

Beta-alanine kachasị dị irè na mmemme na-adịgide otu na ọtụtụ nkeji. Ọ nwere ike inye aka belata ike ọgwụgwụ mgbe ị na-enwe ike mmega ahụ na ntachi obi.

Ngwakọta ahụ

Ihe akaebe ụfọdụ na-egosi na beta-alanine nwere ike ịbara ahụ mmadụ uru.

Otu nnyocha gosiri na ịgbakwunye maka izu atọ mụbara ụbụrụ na-ebu ahụ ike ().

O kwere omume na beta-alanine na-emeziwanye ahụ ike site na ịba ụba ọzụzụ na ịkwalite uto ahụ.

Otú ọ dị, nnyocha ụfọdụ na-egosi enweghị ọdịiche dị ịrịba ama na ngwakọta ahụ na ibu ahụ mgbe a gwọchara (,).

Beta-alanine nwere ike inye aka mee ka mgbatị dị elu. Nke a nwere ike ibute mmụba nke anụ ahụ - ọ bụ ezie na agwakọta ihe akaebe.

Uru Ọrịa Ndị Ọzọ

Beta-alanine na-abawanye ogo carnosine, nke nwere ike inwe ọtụtụ uru ahụike.

N'ụzọ na-akpali mmasị, ọmụmụ ụmụ anụmanụ na ule-tube na-egosi na carnosine nwere antioxidant, mgbochi ịka nká na ikike na-emeziwanye ahụ. Agbanyeghị, achọrọ ọmụmụ mmadụ.

Ihe antioxidant bara uru nke carnosine gụnyere neutralizing free radicals na mbenata nrụgide oxidative (,,).

Ọzọkwa, nyocha-tube na-egosi na carnosine na-ebuli mmepụta nitric oxide. Nke a nwere ike inye aka ịlụso usoro ịka nká ọgụ ma melite ahụike obi ().

N'ikpeazụ, carnosine nwere ike ịbawanye ogo na ọrụ nke uru ahụ ndị okenye (,).

Carnosine nwere antioxidant na ọgụ na-eme ka ikike na-arụ ọrụ. Ọ na-eritekwa uru mọzụlụ na ndị okenye.

Isi nri

Isi nri nke beta-alanine bụ anụ, anụ ọkụkọ na azụ.

Ọ bụ akụkụ nke nnukwu ogige - carnosine na anserine - mana ọ na-agbaji mgbe ha gbariri.

Ndị anaghị eri anụ na ndị anaghị eri anụ nwere ihe dịka 50% obere carnosine na akwara ha ma e jiri ya tụnyere ihe niile (28).

Agbanyeghị na ọtụtụ mmadụ nwere ike nweta beta-alanine zuru oke na nri ha, ihe mgbakwunye na-ebuli ọkwa ya karịa.

Enwere ike inweta Beta-alanine site na nri carnosine bara ụba, dịka anụ, anụ ọkụkọ na azụ.

Nkwado onunu ogwu

Standarddị usoro ọgwụgwọ nke beta-alanine bụ gram 2-5 kwa ụbọchị ().

Iri beta-alanine na nri nwere ike ime ka ogo carnosine bawanye ().

Ihe mgbakwunye Beta-alanine yiri ka ọ ka mma mgbe ọ na-emeju ogo carnosine ahụ karịa ị thanụ carnosine n'onwe ya ().

A na-atụkarị aro ka ị rie 2-5 gram nke beta-alanine kwa ụbọchị. Iri ya pụrụ ịbụ ihe dị irè karị.

Nchedo na Mmetụta

Akingụbiga beta-alanine anya pụrụ ịkpata nkwonkwo akwara, ihe na-adịghị emetụ n'ahụ nke a kọwara dị ka “ịmịkpọ anụ.” Ọ na-ahụkarị na ihu, olu na azụ aka.

Ike nke tingling a na-abawanye na nha nha. Enwere ike izere ya site na iji obere ogwu - ihe dịka 800 mg n'otu oge ().

Enweghị ihe akaebe na paraesthesia na-emerụ n'ụzọ ọ bụla ().

Mmetụta ọzọ nwere ike ịda bụ mbelata nke ogo taurine. Nke a bụ n'ihi na beta-alanine nwere ike ịsọ mpi megide taurine maka ịmịkọrọ akwara gị.

Mmetụta na-agụnye tingling na mbelata na taurine. Ihe data ahụ dị oke, mana beta-alanine dị ka ọ dị mma maka ndị ahụike.

Na ijikọta Mgbakwunye Egwuregwu

Beta-alanine na-ejikọtakarị ya na mgbakwunye ndị ọzọ, gụnyere sodium bicarbonate na creatine.

Sodium Bicarbonate

Sodium bicarbonate, ma ọ bụ soda, na-eme ka mmega ahụ dịkwuo mma site na mbenata acid n'ime ọbara na akwara gị ().

Ọtụtụ ọmụmụ nyochara beta-alanine na sodium bicarbonate na ngwakọta.

Nsonaazụ ya na-egosi ụfọdụ uru site na ijikọta mgbakwunye abụọ - ọkachasị n'oge a na-emega ahụ nke acid acidosis na - egbochi arụmọrụ (,).

Creatine

Creatine na-enyere aka imega ahụ ike site na ịbawanye nnweta ATP.

Mgbe ejikọtara ọnụ, e gosipụtara creatine na beta-alanine ka ha rite uru na mmega ahụ, ike na ahụ ike (36,).

Beta-alanine nwedịrị ike ịdị irè karị ma e jikọtara ya na mgbakwunye dị ka sodium bicarbonate ma ọ bụ creatine.

Isi Okwu

Beta-alanine na-eme ka arụmọrụ dị elu site na ịbawanye ikike mgbatị ma na-ebelata ike ọgwụgwụ ahụ.

O nwekwara antioxidant, mgbatị na-egbochi ịka nká.

Nwere ike nweta beta-alanine site na nri nwere carnosine ma ọ bụ site na mgbakwunye. Ngwadogwu a tụrụ aro bụ gram 2-5 kwa ụbọchị.

Ọ bụ ezie na oke ọnụọgụ nwere ike ibute ịmịkpọ anụ, a na-ewere beta-alanine dị ka mgbakwunye dị mma ma dị irè iji bulie arụmọrụ mgbatị.