L-Carnitine: Abin da Yake Yi da Sakamako da Kuma Ko Yana da Amfani

L-carnitine yana da fili, da kyau rubuce rawar a kona kitse wanda shi ne daidai dalilin da ya sa aka sayar da wani abu shi ne ba. Bambanci tsakanin abin da kwayoyin yake yi a cikin tantanin halitta da abin da alamar ta yi alkawari shi ne babba. Ga abin da bincike ya nuna, wane kashi ne ya dace, da kuma lokacin da ya fi kyau ku kashe kuɗin a wani wuri.

Abin da yake yi a jiki

Carnitine wani fili ne da jikinka yake samarwa da kansa daga amino acid lysine da methionine, tare da taimakon bitamin C, B6, niacin da baƙin ƙarfe. Aikinsa shi ne sufuri: long-sarkar mai acid ba zai iya shiga mitochondria da kansu, don haka carnitine ferries su a fadin membrane da za a ƙone. Kimanin kashi 95% na yawan carnitine naka yana cikin tsoka kimanin gram 15 zuwa 20 a cikin balagagge.

Daga abinci kana samunsa mafi yawa daga nama. 100 g na naman sa yana samar da kimanin 60 zuwa 150 mg, 100 g na naman alade kusan 25 mg, kaza kawai 5 zuwa 10 mg, da gilashin madara kusan 8 mg. Masu cin nama kullum suna cin 60 zuwa 180 mg kowace rana; masu cin ganyayyaki da masu cin ganyayyaki yawanci 10 zuwa 15 mg. Jikinka yana hada wasu 15 mg ko kuma haka a kowace rana. Ga mutum mai lafiya cin abinci na yau da kullun ya isa rashi na gaskiya yana da wuya kuma yawanci yana da alaƙa da cuta, ba abinci ba.

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Wannan shi ne ɓangaren da tallan ya tsallake. Idan ka haɗiye 2 g na L-carnitine, matakan jini suna ƙaruwa, amma kaɗan ne kawai ke kaiwa ga tsoka. Absorption daga ƙarin shine kawai 14 zuwa 18% (daga abinci yana 55 zuwa 85%), kuma tsoka kawai tana jan carnitine a lokacin da insulin ya karu sosai.

Nazarin da ya inganta karkarar carnitine na tsoka ya yi amfani da kimanin 2 g na L-carnitine tare da kusan 80 g na carbohydrate mai sauri, sau biyu a rana, don makonni 12 zuwa 24. Sakamakon ya kasance game da 20% karin carnitine a cikin tsoka da kuma game da 10% karin aikin fitarwa a gwajin jimiri.

Wannan yana nufin karin carbohydrate 160 a kowace rana har tsawon rabin shekara. Idan kana cikin karancin calories, hakan ba zai amfane ka ba.

Rashin kitse: yawan gaske

Meta- bincike na gwaje-gwajen bazuwar sun nuna asarar matsakaicin kimanin 1.2 kg na nauyin jiki a cikin makonni 8 zuwa 24, tare da BMI yana raguwa kusan 0. 2 zuwa 0. 3 maki. Sakamakon ya fi bayyane a cikin masu fama da kiba waɗanda kuma suke cin abinci, kuma a zahiri ya ɓace a cikin mutane masu ƙoshin lafiya, masu horo.

Don hangen nesa: 1.2 kg a cikin watanni shida shine kusan abin da za ku samu daga cin abinci 40 zuwa 50 ƙananan adadin kuzari a rana. Rashin adadin calories 300 zuwa 500 a rana yana samar da kilo 0.3 zuwa 0.5 a mako. L-carnitine ba mai ƙona kitse ba ne a ma'anar da aka tallata shi.

Maimaitawa da ciwon tsoka

A nan bayanan sun fi tabbatarwa. Sashi na 1 zuwa 2 g kowace rana na L-carnitine L-tartrate a cikin makonni 3 zuwa 4 ya rage alamun lalacewar tsoka da jin zafi bayan aiki mai ƙarfi (tunanin 5 x 15 squats, ko saukar da kashi na 4 na biyu). Sakamakon yana da matsakaici kuma ba zai canza abin da za ku iya ɗagawa ba, amma za ku lura da shi bayan kwana ɗaya ko biyu.

Don iyakar ƙarfin, VO2max, da kuma ƙwayoyin mai mai tsanani a lokacin horo, babu wani tasiri mai dogara a cikin mutanen da aka riga aka horar.

Abubuwan da aka gwada a zahiri

1. Maimaitawa da ciwo: 1 zuwa 2 g kowace rana a cikin kashi ɗaya, na akalla makonni 3 kafin ka yi tsammanin bambanci.
2. Ƙara yawan carnitine: 2 g sau biyu a rana tare da kimanin 80 g na carbohydrate a kowace kashi, don makonni 12 zuwa 24. Mai tsada, mai ban haushi, da wuya ya cancanci hakan.
3. Acetyl-L-carnitine (gajiya, rashin jin daɗi): 500 zuwa 2000 mg kowace rana, yawanci ya kasu kashi biyu.
4. Manya sama da 65 da kuma mutanen da ke fama da gajiya: 2 g kowace rana a cikin makonni 8 zuwa 24 ya haifar da rage gajiya a cikin ƙananan gwaje-gwaje.

Lokaci dangane da aikinka ba shi da mahimmanci. Abin da ya fi muhimmanci shi ne a ci shi a kai a kai kuma a ci shi da abinci mai ɗauke da carbohydrates.

Wanda zai iya zama ma'ana ga

• Masu cin ganyayyaki da masu cin ganyayyaki da ke shan 10 zuwa 15 mg kowace rana ƙwayoyin plasma suna raguwa, ko da yake yawanci ƙwayar tsoka tana da kyau.
• Mutanen da suka haura shekara 65 da ke fama da gajiya sosai.
• Duk wanda ke yin aiki mai yawa wanda ke fama da murmurewa tsakanin zaman.

Wanda ba ya taimaka: wani motsa jiki sau uku a mako, cin nama, barci 6 hours, tare da su abinci mara rarrabuwa. Kuɗin da aka kashe a kan isashen furotin (gamma 1.6 zuwa 2.2 a kowace kilogram na nauyin jiki), creatine (gamma 3 zuwa 5 a kowace rana) da kuma ƙarin sa'a ɗaya na barci zai sa a sami ƙarin.

Abubuwan da ke faruwa da kuma hulɗar da ke tsakanin su

Ana yawan yarda da allurai har zuwa 2 g kowace rana. Sama da 3 g kowace rana zaka fara ganin tashin zuciya, ciwon ciki, zawo da kuma kamannin kifi na jiki mara lahani, amma mara daɗi.

Kwayoyin cututtukan hanji suna canza wasu carnitine zuwa TMAO, wani fili wanda aka danganta shi a cikin nazarin lura da haɗarin cututtukan zuciya. Ba a tabbatar da dalilin ba, amma dalili ne da zai hana shan 4 g a rana har tsawon shekaru ba tare da bukatar ba. Carnitine kuma na iya tsoma baki tare da aikin hormone na thyroid, kuma akwai rahotanni game da lokuta na INR mai tsawo a cikin mutanen da ke shan warfarin.

Lokacin da za ka je wurin likita

Yi magana da likita kafin ka fara amfani da shi ko kuma maimakon ka ci gaba da amfani da shi idan kana da:

• ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ci
• cututtukan koda ko kuna kan dialysis (wani lokacin ana ba da carnitine a can, a ƙarƙashin kulawa)
• cutar thyroid ko kuma kana shan levothyroxine
• warfarin ko wani irin anticoagulant
• ruwan hoda mai duhu, rauni mai tsanani ko bugun zuciya mara kyau bayan horo wanda ba matsala ba ne na kari

Ana iya auna carnitine a cikin jini. Idan kun yi zargin rashin lafiya, gwajin gwaji ya fi rahusa da wayo fiye da watanni shida na yin tsammani tare da capsules.

Gajerun bayanai

• L-carnitine yana kaiwa ga mitochondria, amma mutum mai lafiya yana da isasshen ƙari ba ya nufin sauri.
• Ƙara carnitine na tsoka yana buƙatar 2 g sau biyu a rana tare da 80 g na carbs a kowace kashi na makonni 12 zuwa 24; ga mafi yawan mutane wannan ba shi da daraja.
• Don asarar mai: game da 1.2 kg a matsakaita a kan watanni da dama, mafi yawa a cikin mutane masu kiba da ke cin abinci ko ta yaya.
• Amfanin da ya fi tabbatarwa shine dawowa: 1 zuwa 2 g kowace rana na akalla makonni 3 yana rage ciwo.
• Kada ka wuce 3 g kowace rana, kuma ka tuntuɓi likita idan kana da matsala na thyroid ko koda ko ka dauki warfarin.