L-carnitine: menene fa'ida da cutarwa, ka'idojin shiga da ƙididdiga mafi kyau

L-carnitine yana ɗaya daga cikin mashahurai a halin yanzu, kariyar wasanni, musamman tsakanin waɗanda ke yin motsa jiki da fannoni daban-daban na tsaro, bambancinsu yanzu babban iri-iri ne.

Halin da ke kusa da L-carnitine shine mai zuwa: ƙungiyar wasanni a cikin mafiya yawa sun yarda da fa'idodin abubuwan kari akan wannan kayan (amma, mun sami korau), amma ga wani rukuni ya kamata a danganta shi? Vitamin? Amino acid? Ko wasanni Suparin wasu asalin? Kuma menene ainihin amfanin sa don horo? A cikin waɗannan al'amuran akwai babban ruɗani. A cikin wannan takarda an yi ƙoƙari ya zama sanannen yare don Bayyana cikakken bayani game da L-carnitine ga duk waɗanda ke sha'awar wannan plementarin abincin.

Janar bayani game da L-carnitine

L-carnitine ɗayan amino acid ne marasa mahimmanci. Wani suna, wanda ba kowa bane, l-carnitine. A cikin jiki, ya ƙunshi a cikin tsokoki da hanta. Haɗinsa yana faruwa a cikin hanta da koda ta wasu amino acid guda biyu (masu mahimmanci) - lysine da methionine, tare da halartar abubuwa da yawa (bitamin b, bitamin C, enzymes da yawa, da sauransu).

L-carnitine wani lokaci ana kiransa bitamin B11 ko yanayin BT-duk da haka, kamar yadda ake iya gani daga abin da ya gabata, ma'anar kuskure ce, saboda jiki na iya samar da nasa. A kan wasu kaddarorin L-carnitine hakika yayi kama da bitamin b, saboda abin da a baya ya danganta ga rukunin abubuwan da baƙon kalmar "abubuwan da ke kama da bitamin" suka ƙaddara.

Me yasa ake buƙatar L-carnitine

Babban aikin L-carnitine, ta inda ya fara amfani da shi azaman kari na wasanni yana jigilar acid mai cikin mitochondria na sel, don ƙonewa da amfani dashi azaman tushen makamashi (kalmar "konewa" tabbas tana cikin matakin mafi girman sabani). Dangane da wannan bayanin, a ka'idar, karɓar ƙarin allurai na l-carnitine na iya rage adadin mai a cikin nauyin jikin duka da haɓaka haɓaka da jimiri na jiki a cikin bayyanannunsu daban-daban - a zahiri, ana amfani da kitaccen da aka sarrafa azaman tushen makamashi , adana glycogen.

A aikace abubuwa ba sauki bane. Ra'ayoyi game da amfani da L-carnitine a cikin wasan yana da rikice-rikice - daga mai saurin zuwa mummunan sanyi. Mahimman karatun kimiyya kuma matsala ce (gaba ɗaya shine labarin da aka saba don yawancin abubuwan kari na wasanni). An gudanar da binciken farko tare da kurakurai masu yawa, kuma daga baya ba a ba da shaida maras tabbas ba game da tasirin L-carnitine a cikin ginin jiki da sauran wasanni. L-carnitine da ke cikin abincin asalin dabba: nama, kifi, kayan kiwo sune tushen halitta.

Yin amfani da L-carnitine

A ƙasa akwai tasirin fa'ida mai amfani na L-carnitine. Yana da kyau a nanata cewa wannan shi ne wanda ake zargi fa'idodi masu fa'ida na L-carnitine saboda wadatar shaidun kimiyya suna da sabani sosai kuma raba maganganun kasuwanci daga gaskiya ba koyaushe zai yiwu ba, kuma har yanzu ba a soke tasirin wuribo ba.

1. Kula da nauyin jiki da rage kitsen jiki. An bayyana tsarin rage nauyi a taƙaice a sakin layi na baya. An ɗauka cewa yawan ƙarin allurai na l-carnitine yana haɓaka aiki na ƙwayoyin mai yana haifar da asarar nauyi.
2. Energyarin makamashi don motsa jiki kuma kara karfi da jimirin aerobic. Wannan sakin layi yana bin hanyar da ta gabata. Fat yana canzawa zuwa ƙarin makamashi, yana ba da ɗan tanadi na glycogen, jimiri da aikin girma. Wannan yana da mahimmanci musamman ga waɗanda ke shiga motsa jiki na HIIT, motsa jiki tare da nauyi da gicciye.
3. Resistanceara juriya ga damuwa da gajiya ta hankali, da kuma inganta aikin kwakwalwa. Wato, bisa ka'ida, ƙarfafa CNS, L-carnitine na iya jinkirta fara aiki, wanda ke faruwa, a matsayin ƙa'ida, gajiyar tsarin mai juyayi - yana da "naƙasasshe" da farko. Bugu da ƙari, shan L-carnitine na iya ƙara sakamako a cikin motsa jiki masu nauyi a ɗaga iko da ɗaga nauyi na Olympics - saboda sun haɗa da tsarin juyayi na tsakiya “sosai”, tare da jijiyoyin jijiyoyi da jijiyoyi (duk da cewa ya kamata a fahimci cewa babban tsammanin ba zai ku barata anan).
4. Sakamakon anabolic. Shahararrun maganganu da sakamakon binciken da yawa cewa amfani da L-carnitine yana haifar da amsawar anabolic na jiki, wanda har yanzu yakamata a ɗauke shi da matsakaici. Godiya ga abin da ke faruwa, menene ma'anar wannan aikin na l-carnitine - ba a san shi ba tukuna, akwai ra'ayoyi da yawa kawai, amma sake dubawa masu kyau akwai kuma.
5. Kariya daga xenobiotics. Xenobiotics ana kiransu abubuwa masu sinadarai waɗanda baƙon abu ne ga kwayoyin halittar ɗan adam (misali magungunan ƙwari, kayan ƙuna, ƙarfe masu nauyi, dyes na roba, da sauransu). Akwai bayanin cewa l-carnitine yana kawar da cutarwarsu.
6. Kare tsarin jijiyoyin jiki daga “saurin lalacewa”. Wannan yana faruwa ne ta hanyar rage matakan “mummunan” cholesterol da kuma maganin antioxidant da antihypoxic, wanda yake da mahimmanci a dukkan wasanni da ƙarfi da kuma aerobic.

Cutarwa da illa na L-carnitine

A al'adance an yi imani da cewa L-carnitine plementara mara lahani tare da ƙananan sakamako masu illa har ma a allurai da yawa sama da yadda masana'antun suka ba da shawarar. Daga cikin illolin, zamu iya ambaton rashin bacci (wannan tasirin yana da wuya sosai) da kuma takamaiman cuta “trimethylaminuria”. Zai iya faruwa ga marasa lafiya masu karɓar allurai masu yawa na L-carnitine kuma a bayyane ta waje ta wani ƙamshi, kama da kifi, wanda ya fito daga jikin mutum da fitsarinsa, kuma mai haƙuri kansa, yawanci ƙamshin baya jin sa.

Idan akwai irin waɗannan matsalolin nan da nan mutum ya daina shan L-carnitine. Musamman a wannan tasirin da kake buƙatar kulawa ga matan da ke shan l-carnitine - an san cewa kama da kamshin kifi na iya zama alama ce ta matsaloli tare da microflora na yankunan da ke kusa, da kuma wata mace da ta ji ƙorafin abokin tarayya , farawa da za a bi da shi "ba matsala", ba tare da sanin cewa matsalar a zahiri tana cikin abinci mai gina jiki kari.

Dubi kuma:

• Manyan 10 mafi kyawun furotin whey: kimantawa 2019
• Manyan 10 da suka fi dacewa don sanya nauyi: kimantawa 2019

Contraindications don karɓa

Shan L-carnitine an hana shi ciki da lactation. Kodayake a wannan yanayin, sabani ya fi tsari na taka tsantsan, nazarin ainihin haɗari a cikin irin waɗannan lamura don dalilai bayyanannu ba a yi su ba kuma ba za a gudanar da su ba.

Ba zaku iya ɗaukar L-carnitine ga waɗanda dole ne su sha wahala ba.

Ba da daɗewa ba, amma akwai yanayin rashin haƙuri na mutum na L-carnitine wanda ba a san asalinsa ba, wanda zai iya kasancewa tare da ciwon kai da cuta na narkewa. Tabbas, a cikin irin waɗannan halaye, kuna buƙatar ci gaba da shan L-carnitine don tsayawa nan da nan.

Wanene yake buƙatar L-carnitine?

Idan muka ɗauki L-carnitine a matsayin dietarin abin ci na wasanni don motsa jiki da motsa jiki, kuma ba magani ba ne ga mutanen da ke da rashi, yana yiwuwa a ware wasu rukunin mutane waɗanda zasu iya samun amfani:

1. 'Yan wasan da ke horo sosai (kamar wasanni na aerobic da na anaerobic), wanda ke da babban ci kuma wataƙila suna cikin gasa. A wannan yanayin L-carnitine Suparin ƙari ne don haɓaka ƙarfi da ƙoshin lafiya a cikin wasanni. Bayyanar jiki da iko akan nauyin nasa sune na biyu.
2. Wakilan gina jiki da dacewa. A wannan yanayin L-carnitine shine toarin don rage ƙiba da iko akan nauyin sa. Akwai mahimmanci shine bayyanar ɗan wasa: ƙarancin mai shine mafi kyau. Rearfi a wannan yanayin ba shi da mahimmanci, watau halin da ake ciki shi ne akasi. Wannan shine yanayin L-carnitine - mara imani amma gaskiya ne.
3. Shahararren L-carnitine da gasa. A gare su da juriya suna da mahimmanci, kuma nauyi ya kamata a iyakance saboda tare da ƙarin nauyin da za a magance a mashaya matsala ce.
4. Mutane kawai suna jagorancin rayuwa mai kyau da ma'amala da komai na komai - ma'aunin cardio, aiki matsakaici tare da "baƙin ƙarfe", kuma duk wannan akan asalin salon rayuwa mai aiki - Keken keke, tafiya, da sauransu kaɗan don ƙara ƙarfin hali da rasa nauyi a lokaci guda ƙara sautin jiki gaba ɗaya-wannan 'yan wasan Amateur na iya amfani da L-carnitine.

Gwada ɗaukar mutanen L-carnitine waɗanda suke son rasa nauyi ba tare da wasanni ba. Bayani kan wannan hanyar amfani da l-carnitine mai cin karo da juna - a kowane hali, haɗuwa da "L-carnitine + motsa jiki" zai zama mafi tasiri ga raunin nauyi fiye da ɗaukar L-carnitine kawai.

L-carnitine: mashahuran tambayoyi da amsoshi

Bari mu amsa shahararrun tambayoyi game da L-carnitine, wanda zai taimake ku yanke shawara da kanku ko ku sayi wannan sportsarin Wasannin.

1. Konewa yayi mai L-carnitine?

Da kanta L-carnitine baya ƙone komai. Gyara a ce: wannan amino acid transportorul fatty acid zuwa wurin da suke “sarrafawa” tare da sakin makamashi mai zuwa zuwa sel mitochondria. Saboda wannan ayyukanta sune L-carnitine kuma sun fara ɗaukar matsayin nutarin abinci mai gina jiki ga foran wasa don taimakawa rage adadin kitsen jiki.

Yaya tasirin levocarnitine a cikin wannan ƙarfin, a zahiri - za a iya ɗaukar tambayar a buɗe har sai sake dubawa da sakamakon karatun sun sabawa juna (ƙari, da yawa daga cikinsu suna tallata fili). Yana da ma'ana a ɗauka mai zuwa: L-carnitine ana iya amfani dashi azaman plementarin, yana taimakawa ƙona kitse na jiki, a bango na isasshen nauyin horo a waɗancan wasannin inda akwai yawan amfani da kuzari.

2. Shin L-carnitine zai rasa nauyi?

Amsar wannan tambayar tana ƙunshe a cikin sakin layi na baya. Zai yiwu a ƙirƙira kaɗan ƙarara: an mai da kitse zuwa kuzari - wannan makamashin kansa dole ne a buƙaci shi. Ya fi dacewa da aiwatar da waɗancan fannoni na wasanni waɗanda suka haɗa da yawan amfani da kuzari, TABATA, Keke, Gudun, ɗaga nauyi, gicciye, da sauransu.

Dangane da asalin waɗannan nauyin ana iya fatan gaske cewa jiki yana cinye glycogen, zai buƙaci ƙarin kuzari daga lalacewar mai. Anan na iya taimakawa L-carnitine. Kowane ɗayan da aka karɓa wani ɓangare na l-carnitine ya kamata "yi aiki" a cikin horo. Aaukar justarin kawai don “rasa nauyi”, yayin da ba motsa jiki ba - wata dubarar dabara, tasirin da alama zai iya zama ba yadda ya kamata ba.

3. Shin L-carnitine zai sami ƙarfin tsoka?

A cewar wasu nazarin L-carnitine yana da tasirin sakamako na matsakaici. Menene ayyukan "gudu" na anabolic tare da taimakon l-carnitine ba a san shi ba - akwai ƙananan ka'idoji har sai masu bincike sun tabbatar da hakan. Sakamakon anabolic na L-carnitine na iya zama da wuyar fahimta a aikace. Saboda haɓaka ƙwayar tsoka na iya faruwa a layi ɗaya tare da rage mai - nauyin ɗan wasa na iya ƙaruwa ko ma ragewa.

Domin "kama" tasirin anabolic na l-carnitine shine buƙatar ƙarin hanyoyin haɓaka. A hankalce, anabolism da ake samu ta hanyar cin L-carnitine na iya zama ba kai tsaye ba amma ba kai tsaye ba: ta hanyar ƙara ƙarfin motsa jiki na motsa jiki don haɓakar tsoka ta ƙara ƙarfi. Bugu da kari, l-carnitine yana kara yawan ci - shima wata hanya ce ta kara karfin tsoka. “Arin "kayan gini" - ƙarin tsoka.

4. Shin L-carnitine tasirin horo ne?

Ana amfani da L-carnitine don haɓaka ƙarfin hali da ƙwarewar horo gabaɗaya duka a cikin iko, da nau'ikan wasannin motsa jiki. Ciki har da fannoni daban-daban, waɗanda a fili ba za a iya danganta su ga ɗayan ko ɗayan ba - misali, a cikin ɗaga kettlebell.

Zuwa l-carnitine sunada tasiri sosai a matsayin sportsarin wasanni, bada kuzari don motsa jiki, yi amfani da tsarin “ci gaba” wanda ba daidaitacce ba: babban abinci na musamman a haɗe tare da kari akan L-carnitine. Wannan hanyar tana bai wa dan wasa kuzari daga karyewar sanadarin mai kuma yana karawa horo horo da karfi, saboda haka yana kara kwazonsu. Ta yaya a irin wannan yanayin kasance tare da asarar nauyi? Shin wannan lamarin a cikin wannan halin ana watsi da shi kawai. Wannan hanya ce ga waɗanda basu damu da rage yawan kitse a jiki ba kuma suna aiki ne kawai akan wasan motsa jiki - sauri, mafi girma, ƙarfi.

5. Zan iya daukar L-carnitine ga girlsan mata?

Babu bambanci a cikin hanyar kariyar L-carnitine tsakanin maza da mata ba kawai kyawawa don lissafa sashi na wannan dependingarin dangane da nauyin sa. 'Yan matan da ke cikin aikin motsa jiki, gicciye da sauran lamuran wasanni na iya amfani da l-carnitine don sarrafa nauyin ku da haɓaka ƙwarewar horo. Halin kawai da aka ambata a sama - ya kamata ya ƙi shan L-carnitine a lokacin daukar ciki da lactation.

Dokokin shiga L-carnitine

Nasiha kan shan L-carnitine da kari cewa yana daya daga cikin sinadaran aiki, ya sha bamban da masana'antun daban. Da ke ƙasa akwai jerin ƙa'idodin ƙa'idodin shan levocarnitine, ba tare da gyara don ƙayyadaddun ƙarin andarin da masana'anta ba.

1. Kwancen L-carnitine na yau da kullun (ba na kowa ba, amma samo shi daga kari) na iya kewayo daga 0.5 zuwa 2 g , kuma girmansa ya dace daidai da nauyin horo da nauyin kansa na ɗan wasa. Don haka mafi girman dan wasa da kuma wahalar da yake koyarwa, gwargwadon yadda yake shan sa na yau da kullun. Dangane da haka, yarinya karama wacce ba ta da horo kuma tana son ta rage kiba zai zama 0.5 g kowace rana. A aikace, L-carnitine kari yana ƙunshe da siyar a cikin tsarkakakkiyar siga - ya fi kyau kawai mu bi ƙa'idar da mai ƙira ya ba da shawarar.
2. Shan L-carnitine mafi kyau kananan darussa na makonni 2-3 (a kowane hali bai fi wata ɗaya ba), to hutun makonni biyu da sabuwar hanya. Wannan yanayin zai ba da damar kauce wa sakamako masu illa, dabi'a da kwayar cutar da kuma “tasirin sokewa”.
3. Yawan yau da kullun na iya zama kasu kashi biyu. Alkawarin farko da safe kafin cin abinci, na biyu - na rabin awa kafin horo. Shan L-carnitine da latti bai kamata ya zama saboda tasirinsa "mai kuzari" ba. Wannan na iya haifar da rashin bacci. A kwanakin da ba horo, zaku iya shan l-carnitine kafin karin kumallo da abincin rana.

Ana samun L-carnitine a siffofi daban-daban: ruwa (syrup tare da ɗanɗano mai ɗanɗano), capsules da Allunan, haka kuma a cikin fom ɗin foda.

Manyan 10 mafi mashahuri L-carnitine:

1. L-carnitine cikin sifar ruwa

Tsarin ruwa yana da inganci sosai idan aka kwatanta da sauran nau'ikan samarwa, ba ya haɗa da kwatancen L-carnitine, da kanta L-carnitine na babban inganci. Fom a cikin capsules ya fi dacewa saboda babu buƙatar rikici tare da sashi (tabbas, irin wannan kwalliyar ta fi tsada).

1) BioTech L-Carnitine 100000 Ruwa:

2) SciTec abinci mai gina jiki L-Carnitine mai da hankali:

3) Babban Abincin Abincin Abinci L-Carnitine:

4) Tsarin Tsarin L-Carnitine Attack:

2. L-carnitine capsules

L-carnitine capsules suma suna da inganci kuma sun dace a cikin sashi - babu buƙatar pre-cook, awo da cakuda. Hadiɗa kwalliyar gaba ɗaya ba tare da taunawa ba kuma tare da wadatar narkewar kwasfan ruwa na ruwa (kimanin Kofi 1).

1) SAN Alcar 750:

2) Ikon SAN L-Carnitine:

3) Nutrion yana lalata Acetyl L-Carnitine:

3. L-carnitine allunan

Nau'in kwamfutar hannu yana faruwa ƙasa da ƙasa - lokacin shan waɗannan ƙwayoyin yana da kyau kada a tauna (don adana sinadarin aiki) kawai haɗiye shi da ruwa.

1) Ingantaccen Gina Jiki L-Carnitine 500:

4. L-carnitine a cikin foda

L-carnitine a cikin fom ɗin foda ba shi da sauƙi don amfani, tunda yana da farko wajibi ne a auna da motsawa, ƙimar aiki gabaɗaya tana da ƙasa ƙwarai idan aka kwatanta da syrups na ruwa.

1) MyProtein Acetyl L Karnitine:

2) Lure-kariya mai kyau:

L-carnitine a cikin abinci na halitta

Abubuwan abinci na halitta na L-carnitine sune samfuran dabbobi. Wannan zaɓi na nama, kifi, abincin teku, madara da kayan kiwo (cuku, curd, yoghurt da sauransu). Abincin asalin shuka ya ƙunshi ƙananan adadin L-carnitine - kadan fiye da yadda yake a cikin namomin kaza.

Daki-daki mai ban sha'awa - daga samfuran halitta don narkar da kashi mafi girma na L-carnitine fiye da na abubuwan abinci. Wannan baya nufin cewa kari ba shi da tasiri, amma amfani da su zai iya kuma ya kamata ya kasance kawai a kan isasshen ingancin wadata.

Shin ina buƙatar ɗaukar L-carnitine sosai?

Da kyar ake iya kiran L-carnitine mai plementara Mahimmancin Abinci ga athletesan wasa - da yawa suna horo kuma suna nuna kyakkyawan sakamako ba tare da shi ba. Tare da iyakanceccen kasafin kuɗi don mafi kyawun samar wa kansu abinci mai inganci - na yau da kullun da na wasanni - sunadarai, masu riba, BCAAs, da sauransu.

Da kyau, idan kuɗi suka ba da izini da nufin wasanni, ban da inganta wasan motsa jiki, har ma da aikin rage kitsen jiki - yana yiwuwa a yi ƙoƙari a yi amfani da L-carnitine, a kimanta kansa, a aikace, yiwuwar karɓuwarsa. Dangane da wannan sayarin faɗin faɗin, a tsakanin sauran abubuwa, amincin sa da cikakkiyar doka - ba magani ba ne kuma an hana amfani da magani don yawo kyauta.

Bayani game da ƙarin L-carnitine

Alena

Kafin sayen na karanta ra'ayoyi da yawa game da l-carnitine, na dade ina tunanin ko zan saya. Yayi aiki a cikin zauren tare da ƙarfe na tsawon watanni 2 kuma a ƙarshe ya yanke shawarar siyan l-carnitine. Takeauki makonni uku, wataƙila sakamako ne na wuribo, amma da gaske ya ƙara ƙarfin hali, kuzari ya zama ko da bayan aikin motsa jiki, babu irin wannan koma baya da rashin ƙarfi kamar da. Koda a kan al'ada na al'ada bayan ƙarfi yanzu yana da ƙarfi. Ina farin ciki da.

Elena

Ina aiki sosai, muna da ƙungiyar kusan duka suna ɗaukar L-carnitine don horarwa cike da ƙona mai. Tsawon watanni 2 na rasa kilogiram 12 + ciki mai kyau da hagu. Anan, watakila, duk sun yi aiki tare - da kaya mai nauyi, da L-carnitine, amma zan ci gaba da ɗauka, saboda tasirin yana da daɗi.

Oksana

Ina bayan L-carnitine ya ƙaru sosai da abinci, kawai ba gaskiya bane! Jin yunwa koyaushe. Kodayake watakila saboda na kasance mai tsanani a dakin motsa jiki tare da nauyi da tabatas. Wataƙila wannan aikin yana da tasirin tasirin yunwa koyaushe. Zan gwada tsawon wata daya in daina shan L-carnitine in kwatanta.

Victor

Samun l-carnitine na kwasa-kwasan watanni shida ban da abinci mai gina jiki. Yana da wahala ayi hukunci kan ingancin sa ta fuskar kitsen mai (Ina da, bisa ka'ida, kadan ne), amma gaskiyar cewa yana bada tasirin “Energizer”, wannan tabbas ne. Babu wani abin kwatantasu. Ina saya a cikin kawunansu, sau da yawa SAN Power da Dymatize.

Maria

Bisa ga shawarar abokai sun fara shan mai-ln carnitine mai kitse, ana yaba shi sosai, ya ce ya rasa nauyi mai yawa a cikin wata 6. Na sha abin sha cikin makonni 3, babu wani tasiri… Kodayake wataƙila gaskiyar cewa ban yi ba 'motsa jiki da abin da kuke ci, kodayake kuna ƙoƙari ku bi, amma har yanzu zunubi ne mai…

Alina

Na fara shan carnitine bayan horo na watanni biyu. Kocin ya ce sau ɗaya idan ya yi ba shi da daraja, yayin da jikin ya zana kuma babu kaya masu nauyi. Takeauki mintuna 15 kafin aji a cikin ruwa yake faɗi wannan carnitine yayi tasiri. Mai koyarwa ya shawarci BioTech ko Tsarin Wuta.

Dubi kuma:

• Manya mafi kyawun ƙa'idodin kyauta don ƙididdigar adadin kuzari akan Android da iOS
• 10arin kayan wasanni na XNUMX mafi girma: abin da za a ɗauka don haɓakar tsoka
• Sunadaran gina jiki ga mata: tasirin ingancin shan shayin slimming