IGlycogen: Ukuxhobisa umzimba kunye nengqondo

Kubantu abenza umthambo, ukomelela, kunye nokuzivocavoca umzimba, ngaba ukwazi ukuba isebenza njani i-glycogen ekubuyiseleni umthambo?

IGlycogen

Xa umzimba ufuna amandla, utsala kwiivenkile zawo ze-glycogen. I-carbohydrate ephantsi, izidlo ze-ketogenic kunye nokuzilolonga kakhulu kuphelisa iivenkile ze-glycogen, ezibangela ukuba umzimba udibanise amafutha ukuze ufumane amandla. IGlycogen ibonelelwa ngeecarbohydrates ekutyeni komntu kwaye isetyenziselwa ukunika amandla ingqondo, umsebenzi womzimba, kunye neminye imisebenzi yomzimba. Iimolekyuli ezenziwe ngeglucose ikakhulu zigcinwa esibindini nasezihlunu. Yintoni edliwayo, kangaphi, kunye nenqanaba lomsebenzi lichaphazela indlela umzimba ogcina ngayo kwaye usebenzisa i-glycogen. Ukubuyisela i-glycogen emva kokusebenza ngokomzimba okanye ukusebenza yinxalenye ebalulekileyo yenkqubo yokubuyisela. Umzimba unokukhawuleza uhlanganise i-glycogen kwezi ndawo zokugcina xa ufuna amafutha. Ukutya iicarbohydrates ezaneleyo ukufikelela kwiinjongo zempilo kunye namanqanaba omsebenzi kubalulekile kwimpumelelo.

Yintoni

• Luhlobo olugcinwe ngumzimba lweswekile okanye iswekile.
• Igcinwe kwisibindi kunye nezihlunu.
• Ngowona mthombo wamandla ophambili nokhethwayo womzimba.
• Iphuma kwiicarbohydrates ekutyeni nakwiziselo.
• Yenziwe kwiimolekyuli ezininzi zeglucose ezidityanisiweyo.

Imveliso kunye noGcino

Uninzi lweecarbohydrate ezityiwayo ziguqulwa zibe yiglucose, ethi ibe ngowona mthombo wamandla womzimba. Noko ke, xa umzimba ungakufuni ukugalela amafutha, iimolekyuli zeglucose ziba ngamatyathanga adityanisiweyo asibhozo ukuya kwali-12, zenza imolekyuli yeglycogen.

Izichukumisi zenkqubo

• Ukutya ukutya okune-carbohydrate kuya kuphakamisa amanqanaba eglucose yegazi ekuphenduleni.
• Ukonyuka kweglucose kukwazisa udakada ukuba luvelise i-insulin, ihomoni enceda iiseli zomzimba zikhuphe iswekile egazini ukuze zifumane amandla okanye ziyigcine.
• Ukusebenza kwe-insulin kubangela ukuba isibindi kunye neeseli zemisipha zivelise i-enzyme ebizwa ngokuba yi-glycogen synthase, edibanisa amakhonkco e-glucose kunye.
• Nge-glucose eyaneleyo kunye ne-insulin, iimolekyuli ze-glycogen zinokuhanjiswa kwisibindi, izihlunu kunye neeseli ezinamafutha ukuze zigcinwe.

Ekubeni i-glycogen eninzi ifumaneka kwiimisipha kunye nesibindi, isixa esigcinwe kwezi seli siyahluka ngokuxhomekeka kwinqanaba lomsebenzi, amandla angakanani atshiswa ekuphumleni, kunye nokutya okudliwayo. Izihlunu ikakhulu zisebenzisa i-glycogen egcinwe kwi imisipha, ngelixa i-glycogen egcinwe esibindi isasazwa kuwo wonke umzimba, ngokukodwa kwingqondo kunye nentambo yomgogodla.

Ukusetyenziswa komzimba

Umzimba uguqula i-glucose ibe yi-glycogen ngokusebenzisa inkqubo ebizwa ngokuba yi-glycogenesis. Ngethuba le nkqubo, ii-enzymes ezahlukeneyo zinceda umzimba ukuba uphule i-glycogen kwi-glycogenolysis ukuze umzimba ukwazi ukuyisebenzisa. Igazi linomlinganiselo omiselweyo weglucose elungele ukuhamba nangaliphi na ixesha. Amanqanaba e-insulin nawo ehla xa inqanaba liqala ukwehla, nokuba ungatyi okanye utshisa iswekile ngexesha lokuzilolonga. Xa oku kusenzeka, i-enzyme eyaziwa ngokuba yi-glycogen phosphorylase iqalisa ukwaphula i-glycogen ukuze ibonelele umzimba ngeglucose. Iglucose esuka kwisibindi i-glycogen iba ngamandla aphambili omzimba. Ukuqhuma okufutshane kwamandla kusebenzisa i-glycogen, nokuba ngexesha le-sprints okanye ukuphakamisa okunzima. (UBob Murray, uChristine Rosenbloom, ngo-2018) Isiselo sangaphambi kokuzilolonga esinecarbohydrates sinokunika amandla okuzilolonga ixesha elide kwaye uchache ngokukhawuleza. Abantu ngabanye kufuneka batye i-snack yasemva kokusebenza kunye nesixa esilungeleleneyo se-carbohydrates ukuzalisa iivenkile ze-glycogen. Ingqondo isebenzisa i-glucose yamandla, kunye ne-20 ukuya kwi-25% ye-glycogen eya ekunikezeni amandla ingqondo. (UManu S. Goyal, uMarcus E. Raichle, ngo-2018) Ubuvila bengqondo okanye inkungu yobuchopho inokuvela xa kungatyiwa iicarbohydrates zaneleyo. Xa izitolo ze-glycogen zichithwa ngokuzilolonga okanye ii-carbs ezingonelanga, umzimba unokuziva udinwe kwaye ucolile kwaye mhlawumbi ube nokuphazamiseka kwemizwelo kunye nokuphazamiseka kokulala. (Hugh S. Winwood-Smith, Craig E. Franklin 2, Craig R. White, 2017)

idayethi

Kukuphi ukutya okutyiwayo kunye nokuba ungakanani umsebenzi womzimba owenziwa ngumntu nawo uchaphazela ukuveliswa kwe-glycogen. Imiphumo ingaba nzima ukuba umntu ulandela ukutya okuphantsi kwe-carb, apho i-carbohydrates, umthombo oyintloko we-glucose synthesis, ngokukhawuleza inqatshelwe.

Ukudinwa kunye neNkungu yoBuchopho

• Xa uqala ukutya okune-carb ephantsi, iivenkile ze-glycogen zomzimba zinokuphelelwa kakhulu kwaye abantu banokufumana iimpawu ezifana nokudinwa kunye nenkungu yobuchopho. (Kristen E. D'Anci et al., 2009)
• Iimpawu ziqala ukuncipha xa umzimba ulungelelanisa kwaye uhlaziye iivenkile zawo ze-glycogen.

Ubunzima bamanzi

• Naliphi na inani lokunciphisa umzimba linokuba nefuthe elifanayo kwiivenkile ze-glycogen.
• Ekuqaleni, abantu ngabanye banokufumana ukuhla ngokukhawuleza kobunzima.
• Ngokuhamba kwexesha, ubunzima bunokukhula kwaye bunyuke.

Oku kwenzeka ngokuyinxenye ngenxa yokubunjwa kwe-glycogen, ekwamanzi. Ukutshatyalaliswa ngokukhawuleza kwe-glycogen ekuqaleni kokutya kubangela ukulahleka kobunzima bamanzi. Ngokuhamba kwexesha, izitolo ze-glycogen zihlaziywa, kwaye ubunzima bamanzi bubuya. Xa oku kusenzeka, ukwehla kobunzima kunokuma okanye kuphele. Ukulahleka kwamafutha kunokuqhubeka nangona umphumo wexesha elifutshane leplateau.

Lolonga

Ukuba wenza umsebenzi onzima wokuzilolonga, kukho izicwangciso zokunceda ukuphepha ukunciphisa ukusebenza okunokuba luncedo:

Ukulayishwa kweCarbo

• Abanye iimbaleki batya izixa ezigqithisileyo zecarbohydrates ngaphambi kokuba basebenze okanye bakhuphisane.
• Iicarbohydrates ezongezelelweyo zinika amafutha amaninzi.
• Indlela iwile ekuthandeni njengoko inokukhokelela kubunzima bamanzi angaphezulu kunye nemiba yokugaya.

Iigel zeGlucose

• Iigels zamandla eziqukethe i-glycogen zingasetyenziswa ngaphambi okanye njengoko zifunekayo ngexesha lesiganeko ukwandisa amanqanaba eglucose yegazi.
• Umzekelo, i-chews yamandla izongezo ezisebenzayo kubagijimi ukunceda ukwandisa ukusebenza ngexesha lokubaleka okwandisiweyo.

Ukutya okuphantsi kweCarb Ketogenic

• Ukutya ukutya okunamafutha amaninzi kunye ne-carbohydrates encinci kunokubeka umzimba kwi-keto-adaptive state.
• Kule meko, umzimba uqala ukufikelela kumafutha agciniweyo ukuze ube namandla kwaye uthembele kancinci kwi-glucose kumafutha.

Kwi-Chiropractic ye-Chiropractic ye-Chiropractic kunye ne-Functional Medicine Clinic, ababoneleli bethu basebenzisa indlela edibeneyo yokwenza izicwangciso zokunyamekela komntu ngamnye, ngokuqhelekileyo kubandakanya i-Functional Medicine, i-Acupuncture, i-Electro-Acupuncture, kunye nemigaqo ye-Sports Medicine. Injongo yethu kukubuyisela impilo kunye nokusebenza komzimba.

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ISondlo seMidlalo kunye neDietician yezeMidlalo

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Ucaphulo

Murray, B., & Rosenbloom, C. (2018). Izinto ezisisiseko ze-glycogen metabolism kubaqeqeshi kunye nabadlali. Uphononongo lwezondlo, 76 (4), 243-259. doi.org/10.1093/nutrit/nuy001

Goyal, MS, & Raichle, ME (2018). IiMfuno zeGlucose zoPhuhliso lwengqondo yoMntu. Ijenali ye-gastroenterology yabantwana kunye nesondlo, i-66 Suppl 3 (Suppl 3), S46-S49. doi.org/10.1097/MPG.0000000000001875

Winwood-Smith, HS, Franklin, CE, & White, CR (2017). Ukutya okune-carbohydrate ephantsi kubangela ukudakumba kwe-metabolic: indlela enokwenzeka yokugcina i-glycogen. Ijenali yaseMelika yePhysiology. Iphysiology elawulayo, edibanisayo nethelekisayo, 313(4), R347–R356. doi.org/10.1152/ajpregu.00067.2017

D'Anci, KE, Watts, KL, Kanarek, RB, & Taylor, HA (2009). Ukutya okuphantsi kwe-carbohydrates ubunzima-ilahleko. Iziphumo kulwazi kunye nemo. Umdla, 52(1), 96–103. doi.org/10.1016/j.appet.2008.08.009