Alanine ke amino acid e teng ka har'a lisele ka mokhoa o sa tlamang le ka lintho tse fapaneng, limolek'hule tse rarahaneng tsa protheine. Lisele tsa sebete li fetoloa tsoekere, 'me liphetoho tse joalo ke e' ngoe ea mekhoa e etelletseng pele ea gluconeogenesis (sebopeho sa tsoekere e tsoang metsoako e seng ea lik'habohaedreite).
Mefuta le mesebetsi ea alanine
Alanine o teng 'meleng ka mefuta e' meli. Alpha-alanine e nka karolo ho thehoeng ha limolek'hule tsa protheine, 'me beta-alanine ke karolo ea bohlokoa ea lintho tse fapaneng tse bioactive.
Mesebetsi ea mantlha ea alanine ke ho boloka tekano ea naetrojene le khatello ea tsoekere ea mali khafetsa. Ena amino acid ke e 'ngoe ea mehloli ea bohlokoa ka ho fetisisa ea matla bakeng sa sistimi ea methapo e bohareng le likhoele tsa mesifa. Ka thuso ea eona ho thehoa lisele connective.
O nka karolo ea mafolofolo ts'ebetsong ea metabolic ea lik'habohaedreite, mafura acid. Alanine e hlokahala bakeng sa ts'ebetso e tloaelehileng ea boits'ireletso ba mmele, e susumetsa tšebetso ea biochemical eo ho eona ho hlahisoang matla, e laolang khatello ea tsoekere maling.
Alanine o kena 'meleng oa motho ka lijo tse nang le protheine. Haeba ho hlokahala, e ka thehoa ka lintho tse nang le naetrojene kapa nakong ea ho senyeha ha protheine ea carnosine.
Mehloli ea lijo ea setsi sena ke nama ea khomo, nama ea kolobe, tlhapi le lijo tsa leoatleng, likhoho, lihlahisoa tsa lebese, linaoa, poone le raese.
Khaello ea Alanine ha e fumanehe hangata, kaha amino acid ena e hlophisoa habonolo mmeleng ha ho hlokahala.
Matšoao a khaello ea setsi sena ke:
- hypoglycemia;
- fokotseha boemo ba 'mele;
- mokhathala o phahameng;
- ho teneha haholo, ho tšoha.
Ka ho ikitlaetsa ka matla 'meleng, khaello ea alanine e hlohlelletsa lits'ebetso tsa ts'oaetso meleng ea mesifa. Ho haella hoa setsi sena ho eketsa menyetla ea ho ba le urolithiasis.
Bakeng sa batho, khaello le alanine e fetelletseng li kotsi.
Matšoao a maemo a feteletseng a amino acid ena ke:
- boikutlo ba nako e telele ba mokhathala bo sa foleng le kamora ho phomola ka ho lekaneng;
- bohloko ba manonyeletso le mesifa;
- nts'etsopele ea linaha tse tepelletsang le tse tlase;
- mathata a ho robala;
- kholofalo ea mohopolo, ho fokotsa bokhoni ba ho tsepamisa mohopolo le ho tsepamisa mohopolo.
Meriana, litokisetso tse nang le alanine li sebelisetsoa ho phekola le ho thibela mathata ka tšoelesa ea senya, haholo-holo, nts'etsopele ea hyperplasia ea lisele tsa gland. Li laeloa bakeng sa phepo ea botsoali ea bakuli ba kulang haholo ho fa 'mele matla le ho boloka ts'oaetso e tsitsitseng ea tsoekere maling.
Beta-alanine le carnosine
Beta-alanine ke mofuta oa amino acid moo sehlopha sa amino (se nang le athomo ea naetrojene le liathomo tse peli tsa haedrojene) se maemong a beta, mme ha ho na setsi sa choral. Mofuta ona ha o amehe ho thehoeng ha limolek'hule tsa protheine le li-enzyme tsa boholo bo boholo, empa ke karolo ea bohlokoa ea lintho tse ngata tse bioactive, ho kenyeletsoa peptide carnosine.
Motsoako ona o thehiloe ka liketane tsa beta-alanine le histidine, 'me o fumanoa ka bongata bo bongata likhoeleng tsa mesifa le maseleng a bokong. Carnosine ha e kenelle lits'ebetsong tsa metabolism, mme thepa ena e fana ka ts'ebetso ea eona e le sesebelisoa se ikhethang. E thibela oxidation e fetelletseng ea tikoloho ka likhoele tsa mesifa nakong ea boiteko bo matla ba mmele, mme phetoho boemong ba pH ho leba lehlakoreng la asiti ke eona sesosa se ka sehloohong sa ho senyeha ha mesifa.
Ho eketsa beta-alanine ho lumella keketseho ea 'mele ea' mele ea 'mele ea' mele, e ba sirelletsang khatellong ea mali.
Kopo lipapaling
Tlatsetso ea beta-alanine e sebelisoa ke baatlelete, kaha ho noa amino acid ena hoa hlokahala nakong ea boikoetliso bo matla. Lisebelisoa tse joalo li loketse ba kenang ho aha 'mele, mefuta e fapaneng ea ho soka sekepe, lipapali tsa sehlopha, crossfit.
Ka 2005, Dr. Jeff Stout o ile a hlahisa litholoana tsa lipatlisiso tsa hae ka litlamorao tsa beta-alanine 'meleng. Teko e ne e kenyelletsa banna ba sa rutehang, hoo e ka bang litekanyo tse tšoanang tsa 'mele, ba amohela ho tloha 1.6 ho isa ho 3.2 g ea amino acid e hloekileng ka letsatsi. Ho fumanoe hore ho nka beta-alanine ho eketsa monyako oa mokhathala oa methapo ea pelo ka 9%.
Ho netefalitsoe ke bo-rasaense ba Majapane (tlhaiso-leseling e ka bonoang ka sehokela se latelang) hore carnosine e ntle ho feliseng bohloko ba mesifa bo hlahang kamora boikoetliso bo matla, hape e potlakisa ts'ebetso ea ho folisa leqeba le ho nchafatsa lisele ka mora likotsi.
Ho nka li-supplement tsa beta-alanine ho bohlokoa bakeng sa baatlelete ba anaerobic. Sena se tlatsetsa keketsehong ea mamello, ho bolelang ho eketseha ha katleho ea koetliso le ho aha mesifa.
Ka 2016, koranta e phatlalalitse tlhahlobo e hlahlobileng tlhaiso-leseling e fumanehang mabapi le ts'ebeliso ea litlatsetso tsa beta-alanine lipapaling.
Liqeto tse latelang li entsoe:
- Ho noa libeke tse 4 tsa lipapali tse tlatselletsang ka amino acid ena ho eketsa haholo likarolo tsa carnosine lisele tsa mesifa, tse thibelang nts'etsopele ea khatello ea mali, hape e eketsa ts'ebetso, e bonoang haholo linthong tse phahameng.
- palo e eketsehileng ea beta-alanine e thibela ho qala ha mokhathala oa methapo ea kutlo, haholo-holo ho batho ba baholo;
- tlatsetso ea beta-alanine ha e na litla-morao, ntle le li-paresthesias.
Ho fihlela joale, ha ho na lebaka le tebileng la ho lumela hore ho nka beta-alanine ho ntlafatsa matla le ho ntlafatsa ts'ebetso le mamello. Le ha thepa ena ea amino acid e lula e belaella litsebi.
Melao ea kamohelo
Tlhokahalo ea letsatsi le letsatsi ea alanine e ka ba 3 g bakeng sa motho. Chelete ena ea hlokahala ho motho e moholo ea tloaelehileng, ha baatlelete ba eletsoa ho eketsa lethal dose ea amino acid ho ea ho 3.5-6.4 g.Sena se tla fa 'mele' mele o eketsehileng oa carnosine, ho eketsa mamello le ts'ebetso.
Tlatsetso e lokela ho nkuoa makhetlo a mararo ka letsatsi, 400-800 mg, lihora tse ling le tse ling tse 6-8.
Nako ea ho noa ha beta-alanine ke ea motho ka mong, empa e lokela ho ba bonyane libeke tse 'ne. Baatlelete ba bang ba nka tlatsetso ho fihlela libeke tse 12.
Litlhaloso le litla-morao
Ho nka li-supplements le litokisetso ka beta-alanine ho hanyetsanoa haeba ho se mamellane ka bomong ho likarolo tsa sehlahisoa le gluten.
Ha e khothalletsoe ho basali ba nang le bakhachane le ba anyesang, hobane phello ea ntho maemong ana ha e so ka e ithutoa ka ho lekana. Batho ba nang le lefu la tsoekere ba lokela ho ba hlokolosi ha ba noa litlatsetso tse joalo. Sena se ka etsoa feela kamora ho buisana le ngaka.
Tekanyo e phahameng ea beta-alanine e ka baka mathata a fokolang a kutlo, a bonahatsoang ke ho hlohlona, ho cha le maikutlo a iketsang a "matha" (paresthesia). Hona ha ho na kotsi mme ho bonts'a feela hore tlatsetso e ea sebetsa.
Leha ho le joalo, ho feta tekanyetso ha ho ame mahloriso a carnosine ebile ha ho eketse mamello, ka hona ha ho na moelelo oa ho nka li-amino acid tse fetang tse khothalletsoang.
Haeba paresthesias e baka bothata bo tebileng, phello ena e ka felisoa habonolo ka ho fokotsa litekanyetso tse nkiloeng.
Lisebelisoa tsa Beta-Alanine Sports
Baetsi ba phepo ea lipapali ba hlahisa li-supplement tse fapaneng tsa beta-alanine. Li ka rekoa ka li-capsules tse nang le phofo kapa tharollo. Lijo tse ngata li kopanya amino acid ena le creatine. Ho lumeloa hore ka bobeli lia matlafatsa ketso ea e mong (phello ea tšebelisano).
Lisebelisoa tse tloaelehileng le tse sebetsang tsa beta-alanine li kenyelletsa:
- Jack3d oa USPlabs;
- HA HO Thunngoa ke VPX;
- Moroallo o mosoeu o tsoang Labs tse laoloang
- Double-T Sports NO Beta;
- Pherese e Pherese e tsoang ho Labs e Laoloang
- CM2 Alfa ho tsoa SAN.
Baatlelete ba matla ba lokela ho kopanya beta-alanine le creatine ho eketsa ts'ebetso.
Bakeng sa mamello e kholo ea 'mele, ho eletsoa ho kopanya amino acid ena le sodium bicarbonate (soda). Baatlelete ba boetse ba kopanya tlatsetso ea beta-alanine le li-amino acid tse ling (mohlala, BCAA), Whey protein e itšehla thajana le ho tsepamisa mohopolo, le bafani ba naetrojene (arginine, agmatine, meaho e fapaneng ea pele ho boikoetliso).
