Glycogen: Kupisa Muviri uye Uropi

Kune vanhu vari kupinda mukuita maekisesaizi, kusimba, uye kuita zvemuviri, kuziva kuti glycogen inoshanda sei kunobatsira mukurovedza muviri kupora?

Glycogen

Kana muviri uchida simba, unokwevera pazvitoro zveglycogen. Yakaderera-carbohydrate, ketogenic kudya uye kurovedza muviri kwakanyanya kunopedza zvitoro zveglycogen, zvichiita kuti muviri ugadzire mafuta kuti uwane simba. Glycogen inopihwa kuburikidza nemacarbohydrates mukudya kwemunhu uye inoshandiswa kusimbisa huropi, kuita kwemuviri, uye mamwe mabasa emuviri. Mamorekuru anogadzirwa neglucose anonyanya kuchengetwa muchiropa nemamhasuru. Chii chinodyiwa, kangani, uye nhanho yechiitiko inokanganisa machengetero emuviri nekushandisa glycogen. Kudzorera glycogen mushure mekuita basa remuviri kana kushanda kunze chikamu chakakosha chekugadzirisa. Muviri unogona kukurumidza kuunganidza glycogen kubva munzvimbo idzi dzekuchengetera kana ichida mafuta. Kudya makabhohaidhiretsi akakwana kuti uwane zvinangwa zvehutano uye nhanho dzekuita zvakakosha kuti ubudirire.

Chii

• Ndiyo miviri yakachengetwa yeglucose kana shuga.
• Inochengetwa muchiropa uye tsandanyama.
• Ndiro simba guru uye rinodiwa nemuviri.
• Inobva kumacarbohydrates muzvokudya nezvinwiwa.
• Inogadzirwa kubva kune akati wandei akabatana glucose mamorekuru.

Kugadzira uye Kuchengeta

Makabhohaidhiretsi akawanda anodyiwa anochinjwa kuva shuga, inova manyuko makuru esimba romuviri. Nekudaro, kana muviri usingade kufutisa, mamorekuru eglucose anova macheni akabatana emayuniti masere kusvika gumi nemaviri, achigadzira glycogen molecule.

Process Triggers

• Kudya chikafu chine carbohydrate kunosimudza mazinga eglucose muropa mukupindura.
• Kuwedzera kweglucose kunoratidza kuti pancreas kubudisa insulin, hormone inobatsira masero emuviri kutora glucose kubva muropa kuti iwane simba kana kuchengetedza.
• Insulin activation inokonzera chiropa nemasero emhasuru kuburitsa enzyme inonzi glycogen synthase, inobatanidza cheni dzeglucose pamwechete.
• Neglucose yakakwana uye insulin, mamorekuru eglycogen anogona kuendeswa kuchiropa, tsandanyama, uye masero emafuta kuti achengetedzwe.

Sezvo yakawanda glycogen inowanikwa mumasumbu uye chiropa, huwandu hwakachengetwa mumasero aya hunosiyana zvichienderana nedanho rekuita, ingani simba rinopiswa pakuzorora, uye chikafu chinodyiwa. Iyo mhasuru dzinonyanya kushandisa glycogen yakachengetwa mu misungo, nepo glycogen yakachengetwa muchiropa ichigoverwa mumuviri wose, kunyanya kuuropi uye musana.

Kushandisa Muviri

Muviri unoshandura glucose kuita glycogen kuburikidza nenzira inonzi glycogenesis. Munguva iyi, ma enzymes akasiyana anobatsira muviri kuputsa glycogen mu glycogenolysis kuitira kuti muviri ugone kuishandisa. Ropa rine huwandu hwakatarwa hweglucose yakagadzirira kuenda chero nguva. Iwo insulin mazinga anodonhawo kana iyo nhanho inotanga kudzikira, kungave kubva mukusadya kana kupisa glucose panguva yekurovedza muviri. Kana izvi zvaitika, enzyme inozivikanwa se glycogen phosphorylase inotanga kutyora glycogen pasi kuti ipe muviri neglucose. Glucose kubva muchiropa glycogen inova simba rekutanga remuviri. Mapfupi kuputika kwesimba kunoshandisa glycogen, ingave panguva yekumhanya kana kusimudza zvinorema. (Bob Murray, Christine Rosenbloom, 2018) Chinwiwa chine carbohydrate pre-workout chinogona kupa simba rekurovedza muviri kwenguva yakareba uye kupora nekukurumidza. Vanhu vanofanirwa kudya snack yepashure pekurovedza muviri ine mwero wakaenzana wemacarbohydrates kuti vadzore zvitoro zveglycogen. Uropi hunoshandisawo glucose kune simba, ne 20 kusvika 25% ye glycogen inoenda kune simba reuropi. (Manu S. Goyal, Marcus E. Raichle, 2018) Husimbe hwepfungwa kana mhute yepfungwa inogona kuitika kana pasina macarbohydrates akakwana akadyiwa. Kana zvitoro zveglycogen zvapedzwa kuburikidza nekurovedza muviri kana kusakwana macarbs, muviri unogona kunzwa kuneta uye usimbe uye pamwe uchinzwa mafungiro uye kuvhiringika kwekurara. (Hugh S. Winwood-Smith, Craig E. Franklin 2, Craig R. White, 2017)

dhayeti

Ndezvipi zvekudya zvinodyiwa uye kuwanda kwekuita kwemuviri kunoitwa nemunhu kunokanganisa kugadzirwa kweglycogen. Mhedzisiro yacho inogona kuve yakaoma kana munhu akatevera kudya kwakaderera-carb, uko makabhohaidhiretsi, iyo yekutanga sosi yeglucose synthesis, inongoerekana yarambidzwa.

Kuneta uye Brain Fog

• Paunenge uchitanga kudya kwakaderera-carb, zvitoro zveglycogen zvemuviri zvinogona kupera zvakanyanya uye vanhu vanogona kuona zviratidzo zvakaita sekuneta uye mhute yehuropi. (Kristen E. D'Anci et al., 2009)
• Zviratidzo zvinotanga kudzikira kana muviri wangogadzirisa nekuvandudza zvitoro zveglycogen.

Kurema Kwemvura

• Chero huwandu hwekuremerwa hunogona kuita zvakafanana pazvitoro zveglycogen.
• Pakutanga, vanhu vanogona kusangana nekuderera kwehuremu nekukurumidza.
• Nokufamba kwenguva, uremu hunogona kuwedzera uye pamwe hunowedzera.

Chiitiko chacho chikamu chinokonzerwa nekuumbwa kweglycogen, iyo iriwo mvura. Kukurumidza kupera kweglycogen pakutanga kwekudya kunokonzera kurasikirwa kwehuwandu hwemvura. Nokufamba kwenguva, zvitoro zveglycogen zvinovandudzwa, uye uremu hwemvura hunodzoka. Kana izvi zvikaitika, kurasikirwa kwehuremu kunogona kumira kana kuti nzvimbo. Kurasikirwa kwemafuta kunogona kuenderera kunyangwe neiyo pfupi-yenguva-pfupi yeplateau athari.

kusimbisa muviri

Kana ukaita kurovedza muviri kwakasimba, pane nzira dzekubatsira kudzivirira kudzikira kwekuita izvo zvingave zvinobatsira:

Carbo-loading

• Vamwe vatambi vanodya macarbohydrates akawandisa vasati vaita basa kana kukwikwidza.
• Mamwe macarbohydrates anopa mafuta akawanda.
• Iyo nzira yakawira kunze kwekufarirwa sezvo inogona kutungamira kune yakawandisa huremu hwemvura uye nyaya dzekugaya.

Glucose Gels

• Magetsi ane glycogen anogona kudyiwa pamberi kana sezvinodiwa panguva yechiitiko kuwedzera mazinga eglucose weropa.
• Semuyenzaniso, simba chews ndiwo anobatsira ekuwedzera kune vanomhanya kuti vabatsire kuwedzera mashandiro panguva yakawedzerwa kumhanya.

Low-Carb Ketogenic Diet

• Kudya kudya kwakawanda mumafuta uye kuderera mumakhahydrates kunogona kuisa muviri mune keto-adaptive state.
• Mumamiriro ezvinhu aya, muviri unotanga kuwana mafuta akachengetwa kuti uwane simba uye unovimba zvishoma neglucose yehuni.

PaInjury Medical Chiropractic uye Functional Medicine Clinic, vatapi vedu vanoshandisa nzira yakabatanidzwa kugadzira zvirongwa zvekuchengetedza zvemunhu ega ega, kazhinji kusanganisira Functional Medicine, Acupuncture, Electro-Acupuncture, uye Mitambo yeMishonga misimboti. Chinangwa chedu ndechekudzorera hutano uye kushanda kumuviri.

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Sports Nutrition uye Sports Dietician

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References

Murray, B., & Rosenbloom, C. (2018). Zvinokosha zve glycogen metabolism yevarairidzi nevatambi. Zvokudya zvinovaka muviri, 76(4), 243–259. doi.org/10.1093/nutrit/nuy001

Goyal, MS, & Raichle, ME (2018). Glucose Zvinodiwa zveKukudziridza Uropi Hwemunhu. Nyaya yevana gastroenterology uye kudya, 66 Suppl 3 (Suppl 3), S46-S49. doi.org/10.1097/MPG.0000000000001875

Winwood-Smith, HS, Franklin, CE, & White, CR (2017). Kudya kwakaderera-carbohydrate kunokonzera kuora mwoyo kwemetabolism: nzira inogona kuchengetedza glycogen. American Journal yePhysiology. Kudzora, kubatanidza uye kuenzanisa physiology, 313 (4), R347-R356. doi.org/10.1152/ajpregu.00067.2017

D'Anci, KE, Watts, KL, Kanarek, RB, & Taylor, HA (2009). Low-carbohydrate uremu-kurasikirwa kudya. Migumisiro pakuziva uye mafungiro. Kuda kudya, 52(1), 96–103. doi.org/10.1016/j.appet.2008.08.009