Tirosine: Abin da Yake Yi da Kuma Yadda Yake Amfani da Shi

Tyrosine yana cikin rabin magungunan motsa jiki a kan shiryayye, kuma kusan babu wanda zai iya gaya maka dalilin da yasa yake a can. Ba mai motsa jiki ba ne kuma ba za ka ji kamar yadda kake ji da maganin kafeyin ba, saboda haka idan kana tsammanin za ka ji daɗi, za ka yi baƙin ciki. Amma a wasu yanayi na musamman yana da sakamako mai ma'ana, don haka bari mu raba abin da aka nuna da abin da lakabin ya nuna.

Abin da tyrosine ke yi a jiki

Tyrosine amino acid ne wanda ba shi da mahimmanci, wanda ke nufin jikinka zai iya gina shi daga phenylalanine. Aikinsa shi ne ya zama albarkatun kasa: dopamine, noradrenaline da adrenaline duk ana yin su ne daga tyrosine, kuma ana amfani dashi don hormones na thyroid.

Ga wani daki-daki da yawanci ake tsallakewa: Tyrosine baya kara dopamine idan kun riga kun sami yalwa. Yana cika kayan da kake amfani da shi da sauri fiye da yadda kake maye gurbinsa. Idan ka huta kuma ka ci abinci, ajiyarka ta cika kuma ƙarin gram ba ya canja kome.

Tyrosine ba mai ba ne. Wannan tanki ne na waje, kuma yana da muhimmanci idan ka ƙone rabin tankin.

Sa'ad da yake da amfani da kuma sa'ad da ba ya da amfani

Bincike ya kasance daidai game da yanayin da tasirin ya bayyana. Yana taimakawa lokacin da tsarin juyayi ke cikin matsanancin damuwa:

• Rashin barci, yawanci bayan dare na awa 4 zuwa 5 ko bayan awa 20 da suka wuce
• Kasancewa a cikin sanyi, a cikin nazarin da ke ƙasa da kimanin digiri 4 Celsius
• Matsayin ƙwaƙwalwar ajiya mai yawa, ƙwaƙwalwar ajiyar aiki da kuma sauya aikin sauri
• Sauti da matsin lamba, kamar aiki na dare ko gwajin gwaji

Ba ya taimakawa a yanayi na al'ada. A cikin mutum mai hutawa, mai ciyarwa a cikin motsa jiki mai zafi, bambanci da placebo kusan babu.

Yaya game da horo?

Ka kasance da gaskiya. Tyrosine ba shi da tabbaci mai gamsarwa don inganta yanayin rashin lafiya. 1RM, maimaitawa a kowane saiti, ko lokacin da za a gajiKa yi tunani . Nazarin da aka ba da 150 mg da kilogram na nauyin jiki kafin aikin jimiri a digiri 30 Celsius bai sami bambanci ba. Idan makasudinka shi ne ka ƙara ƙarfin jiki, maganin kafeyin da ya kai milligram 3 zuwa 6 a kowace kilogram zai taimaka maka sosai.

Wani lamari na gaskiya ga tyrosine: a karfe biyar na safe. zaman bayan barci na sa'o'i 5, horo a waje a -5, ko mako guda na dare lokacin da kake jin kunyar kai.

Sashi da lokaci

Sakamakon bincike ya fi girma fiye da abin da yawancin kwalabe ke ba da shawara.

1. Sashin binciken: 100 zuwa 150 mg da kilogram na nauyin jiki. Ga mutum mai nauyin kilogiram 80 wannan ya kai gram 8 zuwa 12, wanda yawan foda ne kuma yakan haifar da tashin zuciya da kuma kasa.
2. Sashi na aiki: 1 zuwa 2 grams. A ƙasa da binciken binciken, amma mai jurewa da sauƙi a kan hanji.
3. Lokacin da za a yi: 45 zuwa 60 minti kafin aiki ko zaman.
4. A cikin komai a ciki: Tyrosine yana gasa da sauran amino acid don shiga kwakwalwa, don haka ku sha shi aƙalla awanni 2 bayan cin abinci mai ƙoshin lafiya.

A kan fom: N-acetyl-L-tyrosine ya narke da kyau, amma ana fitar da shi da yawa a cikin fitsari kafin canzawa zuwa tyrosine, don haka L-tyrosine mai sauƙi ya kasance zaɓi mafi sauƙi. Ba ma bukatar shan shi kullum, tun da yake yana shafar yanayin da ke sa mutum baƙin ciki. Yin amfani da shi sau biyu zuwa uku a mako, ya isa.

Abincin kafin kari

Matsakaicin abinci mai dauke da furotin 120 zuwa 150 yana samar da kusan gram 3 zuwa 5 na tyrosine a rana, wanda ya fi abin da yawancin capsules ke bayarwa. Ƙididdiga masu yawa:

• 150 g na ƙirjin kaza: game da 1.3 g na tyrosine
• 30 g na furotin mai: game da 0.9 g
• 200 g na yogurt na Girka: game da 0.5 g
• Kwai biyu: game da 0.5 g

Don haka ƙarin abinci ba zai gyara rashi na tyrosine ba, domin kusan babu wanda yake da shi. Yana da kayan aiki na lokaci, hanyar samun kashi mai yawa a cikin komai a ciki a lokacin da aka zaɓa.

Abubuwan da ke faruwa da kuma gargadi

Yawancin mutane suna jurewa har zuwa gram 2 ba tare da matsala ba. Sama da gram 5, tashin zuciya, ƙonewa da ciwon kai ya zama gama gari. Idan aka haɗa da maganin kafeyin mai yawa, wasu mutane suna jin tsoro kuma suna ganin bugun zuciya ya yi sauri.

Ka yi hankali idan:

• Yana da ciwon ƙwayar thyroid ko kuma cutar Graves, tun da yake tyrosine ne ke sa hormone na thyroid ya fito
• Yi amfani da levothyroxine, a wannan yanayin raba ƙarin don akalla 4 hours daga magani
• Yi amfani da masu hana MAO, wanda shine mummunan hulɗa tare da haɗarin hauhawar jini
• A sha levodopa don cutar Parkinson, tun da yake su biyun suna fafatawa don jigilar abu ɗaya
• Suna da ciki ko suna shayarwa, inda babu bayanai game da aminci

Lokacin da za ka je wurin likita

Ba a magance cututtuka da suke ci gaba da kasancewa ba. Ku yi alƙawari idan:

• Zuciyarka tana bugun jini a lokacin da kake hutawa kuma yana wuce 100, kana yin rashin nauyi ba tare da ka canja abincinka ba, hannayenka suna rawa, ko kuma ba ka iya jimre zafi ba domin wannan yanayin yana nuna jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jijiyar jiji
• Gajiya ta wuce makonni 3 duk da barci na awa 7 zuwa 9 a wannan yanayin ka nemi cikakken jini, ferritin, TSH, B12 da bitamin D
• Idan kana shan wani magani don bakin ciki, cututtukan thyroid, ko cutar Parkinson, duba kafin kashi na farko
• Idan ka samu bugun zuciya ko ciwon kai mai tsanani bayan shan shi, dakatar da nan da nan kuma ka duba

Gajerun bayanai

• Tyrosine abu ne na asali don dopamine da noradrenaline, ba mai motsawa ba, kuma yana aiki ne kawai lokacin da aka kashe kantuna.
• Sakamakon yana bayyana ne a rashin barci, sanyi, da kuma dogon lokaci na tunani, ba a cikin mutum mai hutawa a dakin motsa jiki mai dumi ba.
• Babu wata tabbatacciyar fa'ida ga ƙarfi ko kuma haɓakar jiki, inda maganin kafeyin a 3 zuwa 6 mg da kg yake yin ainihin aikin.
• Maganin aiki shine 1 zuwa 2 g, minti 45 zuwa 60 kafin, a cikin komai a ciki, an yi niyya sau 2 zuwa 3 a mako.
• Ka tsallake shi da matsalolin thyroid, masu hana MAO ko levodopa, kuma kada ka yi amfani da shi don takarda akan gajiya mai tsanani.