Glycogen da ayyukanta a cikin jikin mutum

Hannun jari na glycogen a cikin nau'i na ƙananan granules ana adana su a cikin hanta da ƙwayar tsoka. Hakanan, wannan polysaccharide yana cikin sel na juyayi, kodan, aorta, epithelium, kwakwalwa, a cikin kyallen amfrayo da kuma cikin mucosa na ciki. A jikin mutum mai lafiya, yawanci kusan 400 g na abu ne. Amma ta hanyar, tare da ƙara yawan motsa jiki, jiki yana amfani da glycogen tsoka. Saboda haka, jikunan jiki kusan awanni 2 kafin horo yakamata su kuma daidaita kansu da abinci mai-abinci domin dawo da wadatar kwayoyin halitta.

Kayan kwalliyar halitta

Chemists suna kira polysaccharide tare da dabara (C6H10O5) n glycogen. Wani suna don wannan abu shine sitaci na dabbobi. Kuma kodayake ana adana glycogen a cikin ƙwayoyin dabbobi, amma wannan sunan ba daidai bane. Masanin ilimin kimiyar lissafi na Faransa Bernard ne ya gano kwayoyin. Kusan shekaru 160 da suka gabata, masanin kimiyya ya fara gano “carbohydrates” a cikin kwayoyin hanta.

An adana "kayayyakin" carbohydrate a cikin ƙwayoyin sel na cytoplasm. Amma idan jiki yana jin kwatsam rashin glucose, ana saki glycogen kuma ya shiga cikin jini. Amma, mai ban sha'awa, kawai polysaccharide da aka tara a cikin hanta (hepatocide) yana da ikon canzawa zuwa glucose, wanda zai iya daidaita sashin jikin "abinci". Hannun Glycogen a cikin ƙarfe na iya kaiwa kashi 5 na yawanta, kuma a cikin tsofaffi yana iya zama kusan 100-120 g. Hepatocides ya kai iyakar hankalinsu misalin sa'a daya da rabi bayan abincin da aka cika tare da carbohydrates (kayan kwalliya, gari, abinci mai tsauri).

A matsayin ɓangare na tsokoki, ƙwayoyin polysaccharide basu da sama da kashi 1-2 na yawan ƙwayar nama. Amma, da aka ba shi yawan tsoka, ya zama a fili cewa glycogen "adibas" a cikin tsokoki sun zarce shagunan kwayoyin halitta a hanta. Hakanan, ana samun ƙananan ƙwayar carbohydrate a cikin kodan, ƙwayoyin glial na kwakwalwa kuma a cikin farin sel (farin farin sel). Saboda haka, jimlar glycogen a cikin tsohuwar ƙwayar cuta na iya kusan rabin kilogram.

Abin ban sha'awa, an samo “kitse” a cikin sel wasu tsire-tsire, a cikin fungi (yisti) da ƙwayoyin cuta.

Matsayin glycogen

Glycogen yafi maida hankali ne akan sel hanta da tsokoki. Kuma ya kamata a fahimci cewa waɗannan hanyoyin samar da makamashi guda biyu suna da aiki daban-daban. Polysaccharide na hanta yana samarda glucose ga jiki baki daya. Wato, yana da alhakin kwanciyar hankali da matakan sukari na jini. Tare da wuce kima aiki ko tsakanin abinci, matakin glucose na jini yana raguwa. Kuma don guje wa hypoglycemia, glycogen da ke cikin sel hanta ya rushe kuma ya shiga cikin jini, yana nuna ma'aunin glucose. Ba za a yi la'akari da aikin sarrafa hanta a wannan batun ba, tunda canjin matakin sukari ta kowane bangare ya cika da matsaloli masu wahala, har ma da mutuwa.

Muscle reserve yana da mahimmanci don kula da tsarin musculoskeletal. Zuciya kuma tsoka ce wacce take da shagunan glycogen. Sanin wannan, ya bayyana a sarari dalilin da ya sa yawancin mutane ke da matsalar zuciya bayan tsawaita azumin ko tare da anorexia.

Amma idan ana iya sanya glucose mai yawa a cikin hanyar glycogen, to tambayar ta taso: "Me yasa aka ajiye abincin carbohydrate akan jiki tare da mai?" Akwai kuma bayani game da wannan. Glycogen shagunan a cikin jiki ba su da girman-fuska. Tare da ƙarancin aiki na jiki, ajiyar sitaci na dabba ba su da lokacin da za a ciyar da su, saboda haka glucose ya tattara a cikin wani nau'i - a cikin lipids a ƙarƙashin fata.

Bugu da kari, glycogen ya zama dole don catabolism na hadaddun carbohydrates, yana shiga cikin matakan metabolism a jiki.

Synthesizing

Glycogen shine ajiyar makamashi mai mahimmanci wanda ke aiki a cikin jiki daga carbohydrates.

Da farko, jikin yana amfani da carbohydrates da aka samo don dalilai masu mahimmanci, kuma yana shimfiɗa ragowar don ranar ruwa. Rashin makamashi shine dalilin rushewar glycogen zuwa glucose.

Tsarin abubuwan da ke tattare da sinadaran yana sarrafa shi ta hanyar homon da tsarin juyayi. Wannan tsari, musamman a tsokoki, “triggers” adrenaline. Kuma rushewar bishiyar dabba a cikin hanta yana kunna glucagon hormone (wanda aka fitar da hanji yayin azumi). Harin insulin na hormone yana da alhakin haɓaka ƙwayar carbohydrate “reserve”. Tsarin ya ƙunshi matakai da yawa kuma yana faruwa na musamman lokacin abinci.

Glycogenosis da sauran rikice-rikice

Amma a wasu yanayi, fashewar glycogen baya faruwa. A sakamakon haka, glycogen ya tara a cikin sel dukkanin gabobin jikinsu da kyallen takarda. Yawanci, ana lura da irin wannan cin zarafin a cikin mutanen da ke da rikicewar ƙwayar cuta (lalacewar enzymes waɗanda suka dace don rushewar abu). Wannan yanayin ana kiransa da kalmar glycogenosis kuma an sanya shi cikin jerin abubuwanda ke haifar da cututtukan cututtukan tarihin kansa. Zuwa yau, an san nau'ikan 12 na wannan cuta a cikin magani, amma har ya zuwa yanzu rabin su suna da isasshen karatu.

Amma wannan ba shine asalin cutar da ake alaƙa da sitaci na dabbobi ba. Hakanan cututtukan Glycogen sun haɗa da aglycogenosis, cuta tare da cikakken rashi na enzyme wanda ke da alhakin ƙirar glycogen. Bayyanar cututtuka da cutar - bayyana hypoglycemia da kuma rashi. An tabbatar da kasancewar aglycogenosis ta hanyar nazarin hanta.

Bukatar jiki ga glycogen

Glycogen, azaman madadin tushen makamashi, yana da mahimmanci don dawo da kullun. Don haka, aƙalla, masana kimiyya sun ce. Asedara yawan aiki na jiki zai iya haifar da raguwar ajiyar ma'adinai a cikin hanta da tsokoki, wanda sakamakon hakan zai shafi mahimmancin aiki da aikin ɗan adam. Sakamakon tsawan abincin da ya ke kara narkewa a jiki, shagunan glycogen a cikin hanta an rage su kusan sifili. Asarar tsoka ta yanke lokacin horo mai ƙarfi.

Mafi ƙarancin yau da kullun na glycogen shine daga 100 g da sama. Amma wannan adadi yana da mahimmanci don haɓaka tare da:

zafin motsa jiki,
haɓaka aiki na hankali,
bayan abubuwan "abinci".

Akasin haka, yin taka tsantsan a cikin abincin da ke da wadata a cikin glycogen ya kamata a kula da shi tare da mutanen da ke fama da lalata hanta, rashin enzymes. Bugu da ƙari, babban abinci mai narkewa yana ba da raguwa ga yawan ƙwayar glycogen.

Abinci don adana glycogen

A cewar masu binciken, don isasshen tara adadin glycogen kusan kashi 65 na adadin kuzari jiki dole ne ya karɓa daga samfuran carbohydrate. Musamman, don mayar da wuraren ajiyar dabbobi, yana da mahimmanci don gabatar da samfuran burodi, hatsi, hatsi, 'ya'yan itatuwa da kayan marmari daban-daban a cikin abincin.

Mafarin mafi kyau na glycogen: sukari, zuma, cakulan, marmalade, jam, kwanakin, raisins, fig, ayaba, kankana, jemage, kayan masarufi, ruwan 'ya'yan itace.

Sakamakon glycogen akan nauyin jiki

Masana kimiyya sun yanke shawarar cewa kimanin gram 400 na glycogen zasu iya tarawa a jikin tsoho. Amma masanan kimiyya kuma sun yanke hukuncin cewa kowane gram na tasirin glucose yana da kusan gram 4 na ruwa. Don haka ya juya cewa 400 g na polysaccharide shine kimanin kilogiram 2 na maganin maganin glycogenic. Wannan yana bayyana yawan gumi fiye da kima yayin horo: jiki yana cin glycogen kuma a lokaci guda yana rasa ruwa sau 4.

Wannan dukiya na glycogen shima yayi bayani game da sakamako mai sauri na abincin da akeyin abinci don asarar nauyi. Abubuwan da ake amfani da Carbohydrate-free suna haifar da yawan amfani da glycogen, kuma tare da shi - ruwaye daga jiki. Literaya daga cikin lita ɗaya na ruwa, kamar yadda kuka sani, shine 1 kilogiram na nauyi. Amma da zaran mutum ya koma ga tsarin abinci na yau da kullun wanda ya ƙunshi carbohydrates, ana sake dawo da ajiyar sitaci na dabba, kuma tare da su ruwan da ya ɓace lokacin abincin. Wannan shine dalilin sakamakon-gajeren lokaci na rashin nauyi.

Don asarar nauyi mai inganci da gaske, likitoci suna ba da shawara ba kawai don nazarin abincin ba (ba da fifiko ga furotin), har ma don ƙara yawan aiki na jiki, wanda ke haifar da saurin amfani da glycogen. Af, masu binciken sunyi lissafin cewa minti 2-8 na wasan motsa jiki mai girma ya isa ya yi amfani da shagunan glycogen kuma suka rasa nauyi. Amma wannan dabara ya dace kawai ga mutanen da ba su da matsalar zuciya.

Kasawa da ragi: yadda ake tantancewa

Ismungiyar da ke kunshe da excessaruruwan glycogen da alama tana iya bayar da rahoton wannan tare da ɗaukar jini da kuma aikin hanta mai rauni. A cikin mutanen da ke da kima na wannan polysaccharide, ƙwaƙwalwar hanji kuma ana faruwa, kuma nauyin jikin yana ƙaruwa.

Amma rashin glycogen baya wuce jiki ba tare da wata alama ba. Rashin raunin sitaci na dabba na iya haifar da rikicewar tunani da tunani. Akwai rashin jin daɗi, baƙin ciki. Hakanan yana yiwuwa a yi shakkuwar raguwar ƙarfin kuzari a cikin mutanen da ke da rauni mai rauni, ƙwaƙwalwar ajiya mara kyau, da kuma bayan asarar ƙwayar tsoka.

Glycogen muhimmin tushen tanadi ne na jikin mutum. Rashin ingancinsa ba kawai rage murya bane da raguwa cikin mahimmanci. Ragewar wani abu zai shafi ingancin gashi da fata. Kuma koda asarar haskakawa a idanu shima sakamakon sakamakon rashin glycogen ne. Idan kun lura alamun rashin polysaccharide, lokaci yayi da za kuyi tunani game da inganta abincin ku.

Ayyukan Glycogen a cikin jiki

Glycogen shine polysaccharide, kasancewar sa yana faruwa ne akan asalin ragowar glucose da jiki ke sarrafa shi. Abu ne mai mahimmanci kuma ɗayan manyan "safes" don adana glucose a kyallen takarda, ya fi mayar da hankali a cikin hanta da jijiyoyin tsoka. Sabili da haka, an faɗi cewa hanta na son Sweets - yana ɗayan manyan wuraren ajiya na glycogen, wanda shine mahimmin tsari na adana glucose wanda aka kawo shi da abinci. Saboda abubuwan da ke tattare da sunadarai da tsarinsa, wasu lokuta ana kiran glycogen a matsayin "sitaci na dabbobi".

Babban aikin glycogen a cikin jikin mutum shine samuwar ajiyar makamashi wanda zai iya shiga cikin yanayi kamar faduwar glucose na jini ko karin ayyukan jiki a cikin wani kankanin lokaci. A wannan yanayin, kawai wannan glycogen, wanda aka mayar da hankali a cikin hanta, jiki yana amfani dashi don tattara dakaru da kuma kara yawan ayyukan. A matsakaici, nauyin wannan abu a cikin hanta shine 5% na yawanta. A cikin ƙwayar tsoka, ana samar da glycogen a cikin gida kuma kawai a lokuta yayin da nauyin ya ƙaru sosai. Wasu lokuta ƙarar yawan maida hankali yana da girma sama da hanta, wanda hakan na iya kasancewa saboda yanayin halin mutum ne cikin gaggawa. Kadan glycogen yana cikin sel na koda, kwakwalwa, da jini.

Gudanar da aikin abinci mai gina jiki, glycogen ya rushe zuwa glucose ta hanyar aikin enzymes na musamman kuma yana nan da nan cikin jini. Wannan tsari yana ƙarƙashin ayyukan ayyukan juyayi da tsarin endocrine, sabili da haka, cin zarafi a cikin aiki na gabobin waɗannan tsarin nan da nan yana haifar da rudani a cikin aiki da rushewar glycogen, sabili da haka ya haifar da rudani a cikin tsarin abinci na jiki, wanda zai iya haifar, alal misali, ga ci gaban dystrophy na tsoka.

Idan ba tare da glycogen ba, kasancewar jikin dan Adam ba zai yiwu ba, saboda haka, raguwa sosai game da amfani da samfuran glucose wanda ke haifar da, da farko, zuwa rushewar tsarin garkuwar jiki.

Wuce haddi da kuma rashi

Da farko dai, ya kamata a faɗi game da buƙatar yau da kullun don glycogen, wanda kusan gram 100 ne. Koyaya, kar ka manta cewa wannan adadin ya ƙunshi jimlar samfuran samfuran da ke ƙonewa wanda ke ɗauke da glucose. Waɗannan sun haɗa da kayayyakin burodi, Sweets, 'ya'yan itãcen marmari, kayan lambu da yawa. Sabili da haka, wannan ƙa'idodin ya kamata ya gaya muku cewa zaka iya biyan cakulan gram 100 a kowace rana!

A lokaci guda, matsakaicin bukatar wannan abun na iya ƙaruwa saboda wasu dalilai, daga cikinsu:

sharpara yawan aikin jiki,
increasedarin aikin tunani, aiki na hankali yayin rana,
tare da gaba daya rashin abinci mai gina jiki.

Ana lura da akasin haka tare da wuce haddi na glucose a cikin abincin, wanda yake musamman don ƙoshin haƙora da masoyan abinci na gwangwani. Hakanan wajibi ne don rage samar da glycogen lokacin da aikin hanta ke lalacewa ko kuma wasu cututtukan haɓaka suna da alaƙa da rushewar glucose da sha.

Duk da cewa akwai yawan sukari a cikin abincin mutumin zamani, yana iya fuskantar gaskiyar cewa glycogen ba zai isa ba a jiki. Ana iya bayyana raunin Glycogen a cikin wasu mahimman abubuwan.

1. Ci gaban rashin kulawa. Jiki ba shi da isasshen makamashi har ma da kula da yanayi! A lokaci guda, akwai jin rashin amfani, rashin daraja, lalaci, raɗaɗi, sha'awar ɓoyewa ga kowa da kowa kuma komai yana haɓaka, mutum yana ƙoƙari ya "lulluɓe kansa a cikin kwaba" ya ɓuya daga dukkan matsaloli.

2. An rage matakin ƙwaƙwalwar ajiya. Idan kun kasance kuna tunawa da wayoyin duk abokanka da masaniyar ku, yanzu ba za ku iya maimaita ɗayan ba. A lokaci guda, abu mafi wahala gare ku ku fahimci bayanan da ke zuwa daga waje, kuna tuna mafi munanan bayanai na kwanakin da suka gabata, ba ku cika fahimtar ayyukan da aka saita muku ba, a rayuwa da kuma aiki. Tare da ƙwaƙwalwa, wahayi yakan sha wahala sau da yawa.

3. Rage yawan ƙwayar tsoka, haɓakar dystrophy na ƙwayar tsoka. Wannan ya faru ne saboda gaskiyar cewa sel ba su samun isasshen abinci mai gina jiki, ƙwayoyin za su raunana kuma, da farko, sun zama mai laushi, sannan kuma a lalace gabaɗaya, idan abincin bai fara shiga jiki ba. Don haka dystrophy yana haɓaka. Wadancan mutanen da ba su kyale kansu abin shaye-shaye kwata-kwata, har ma a cikin 'ya'yan itace da' ya'yan itace, ba su cutar da kansu ba ƙasa da waɗanda ke cinye lamuransu ba tare da iko ba!

4. Rashin karfin garkuwar jiki. Sakamakon yawan asarar sauti da rashin abinci mai gina jiki, tsarin na rigakafi shima yana wahala, wanda nan da nan yake shafar yawan cututtukan da ke gaba da yanayin tashin hankali. Hakanan zai iya haifar da ci gaba a cikin wasu cututtukan cututtukan da mutum ke da shi. Misali, a cikin ciwon sukari mellitus, lokacinda samarda insulin ya riga ya lalace, karancin glycogen zai iya yin kisa kawai.

5. Ci gaban nakasa. Dadi shine babban tsokana game da samar da sinadarin serotonin, wanda ke da alhakin yanayi mai kyau. Lokacin da matakin glycogen ya ragu sosai, ƙwayoyin kwakwalwa basa karɓar abinci mai dacewa, matakin serotonin sannu a hankali amma tabbas ya faɗi ƙasa, wanda ke dagula yanayi, canje-canjen duniya kuma yana haifar da ci gaba da baƙin ciki mai zurfi, wanda kawai za'a iya warke tare da taimakon magunguna masu dacewa.

Tare da wuce haddi na glycogen, ana lura da hoto daban-daban, wanda zai iya zama mafi yawan rikitarwa da rashin kyau fiye da na sama.

1. Yawan kara jini.

2. Rashin nasara a hanta. A matsayinka na mai mulkin, suna haɗuwa da maye gawar, kamar yadda ci gaba da tsaftacewar jini ke tsayawa, kuma duk samfuran sarrafa furotin, da sauran abubuwa, suna ci gaba da yawo ko'ina cikin jikin, suna lalata shi.

3. Haɓakar cututtuka na ƙananan hanji, haɗarin haɗari tare da oncology na ƙwayar gastrointestinal.

4. Rage nauyi, hadarin kamuwa da yawa, ciwon suga, amai.

Source Products

Tushen kai tsaye na glycogen sune abinci mai girma a cikin glucose, fructose da sucrose, shine, duk abin da za'a iya kira mai dadi. Manyan mashahuran wakilai daga wannan jerin sune kwanuka da ɓaure. Dangane da abubuwan glucose, sun mamaye jerin duniya na duk albarkatun gona na 'ya'yan itace!

Tabbas, kyawawan wuraren glycogen sune 'ya'yan itaciya na halitta (lemu, kiwi, strawberries, mangoes, peach, persimmons), da wasu kayan lambu (beets, karas).

Ruhi mai daɗi da ƙoshin zuma, kayan ƙanshi na masana'anta dangane da su (gingerbread, muffins, waffles, Sweets tare da cika, da dai sauransu) ba su da amfani cikin sharuddan abubuwan carbohydrates masu haske. Kyakkyawan zaɓi don sake cike glycogen shine kankana ko jatan lande (Karinka). Ga waɗanda suke da gonar nasu, yana da daraja a kula da ƙwayar apple na gida. Baya ga glycogen, shine ma tushen tushen pectins, wanda ke taimakawa tsaftataccen jikin gubobi.

Ana iya samun Glycogen daga yawancin kayan legumes, saboda haka ya kamata ku dafa miyan lentil ko kayan lambu tare da wake kowace mako. Abubuwan ƙarancin hatsi, alkama na gari, shinkafa, oatmeal, sha'ir, gero da gero tare da 'ya'yan itatuwa da aka bushe (bushewar apricots, prunes, raisins) na iya zama da amfani a wannan batun.

Menene glycogen?

A jikin mutum, wadatar da wannan abun ya ishe kwana guda, idan glucose bai fito daga waje ba. Wannan tsawon lokaci ne na adalci, musamman idan kayi la’akari da cewa wannan ajiyar kwakwalwa tana kashewa don inganta ayyukan kwakwalwa.

Glycogen da aka adana a cikin hanta yana a kai a kai don sakewa da sake maye gurbin. Mataki na farko yana faruwa yayin bacci da tsakanin abinci, lokacin da aka rage matakin glucose a cikin jini kuma ana buƙatar sake jujjuya shi. Yawan shayarwa a cikin jiki yana faruwa daga waje, tare da wani abinci.

Glycogen da glycogen suna adanawa a cikin jiki

Kafin ci gaba da yin la’akari da batun “shagunan glycogen a jikin mutum”, bari mu hankalta kan ma’anonin kalmar.

Glycogen Polysaccharide ne, shine, wani hadadden carbohydrate wanda aka kirkireshi daga ragowar glucose. Tare da shan abinci, matakan glucose na jini sun tashi. Ana amfani da adadin da ake buƙata don samar da ayyukan samar da makamashi, kuma an adana wuce haddi a cikin nau'i na glycogen. Amma a akasin wannan, lokacin da matakan glucose a cikin jini ya fadi, ƙwayar glycogen reshen abu ta rushe ƙarƙashin tasirin enzymes. Sakamakon haka, kiyaye matakan glucose al'ada ce da wadatar da jiki tare da tushen tushen kuzari.

Amma, yiwuwar hanta yana iyakance. Domin a lokaci guda yana iya aiwatarwa har zuwa 100 g na glucose. Sakamakon haka, tare da wadataccen glucose mai yawa a kullun, ƙwayoyin hanta za su aiwatar da sukari zuwa ƙwayoyin mai, matakin ƙarshe na glycogenesis. Wanne, bi da bi, zai haifar da karuwa cikin kitsen jiki.

Sabili da haka, daidaitaccen sashi na carbohydrates a cikin abinci guda yana ba da isasshen ƙwayar glucose a cikin glycogen, kuma ba ajiya a cikin ɗakin mai ba.

Inda glycogen ya tara

Shagunan Glycogen a cikin jiki sun fi mayar da hankali ne a cikin tsokoki da hanta. A matsakaici, kusan 300-400 g na glycogen an haɓaka shi kuma yana adana shi a cikin jiki.

Ctionarfin yawancin glycogen yana tarawa a cikin hanta kuma, a ƙaranci, a cikin ƙwayar tsoka. Yanzu muna magana ne game da kashi na glycogen zuwa ƙwayoyin jikin mutum. Misali, abun cikin glycogen a cikin hanta ya kai kashi 5-6% na yawan kwayoyin, yayin da a cikin tsokoki basu wuce 1% ba. A zahiri, ba da gaskiya cewa yawan ƙwayar tsoka a cikin jiki ya fi girma fiye da hanta hanta, rabo a cikin gram zai kasance kamar haka: a hanta, a matsakaita, 100-120 g na glycogen, da tsokoki 200-280 g. Arthur C. Guyton, John E. Hall, Medical Physiology, 11th ed. - New York, New York, Amurka: Kimiyya, Oxford Press, Elsevier.

Glycogen a cikin hanta Anyi amfani dashi azaman tushen kuzari ga duk jiki. Abinda ke rike da shi shine glycogen, lokacin da matakin glucose na jini ya ragu, sai ya rushe zuwa kwayoyin kwayoyin kuma suka shiga cikin jini. A sakamakon haka, sake cika matakin ƙarfin.

Muscle glycogen yana tafiya kai tsaye don tabbatar da aikin ƙwayar tsoka da kanta.

Sabili da haka, tare da kayan abinci masu ƙananan carb, ana amfani da glycogen da farko. Wanda ke haifar da farko ga asarar ƙwayar tsoka, sannan kawai sai zuwa kashe kuɗin fat

Glycogen Depot

Yin la’akari da taken "shagunan glycogen a cikin jikin mutum" ba zai iya watsi da kalmar "glycogen depot."

Da farko kuna buƙatar fahimtar cewa glycogen ya tara ba kawai a cikin tsokoki ba, amma a cikin abin da ake kira sarcoplasm. Inara girma, ƙwayar mitochondria tana samar da wurin da yakamata don cike ƙimar tsakanin ƙwayar tsoka, wanda ke ba da gudummawa ga haɓakar girma na glycogen.

Tabbas kun lura cewa mutumin da ke da hannu a cikin wasanni, da sauri ya gaji da farko. Wannan ya faru ne saboda ƙaramin girman gpotcogen depot. Tsarin haɓaka girman gpotcogen depot yana buƙatar lokaci, abinci mai dacewa da horo koyaushe. Sabili da haka, tare da horo mai zurfi da tsawaitawa, glycogen reserve a cikin jiki yana ƙaruwa sau da yawa. Tare da matsananciyar motsawa na jiki, tsoka yana cike da jini. Wanne, bi da bi, yana ba da gudummawa ga karuwa a cikin ɗakunan ajiya na glycogen saboda karuwar girman ƙwayoyin da za su iya adana shi.

A cewar masana kimiyya, glycogen depot dole ne a sake cika kullun kuma ƙara ƙaruwa. Domin, saboda ƙarancin kayayyakin glucose mai wadatuwa (daga wanda aka kirkiro glycogen daga baya), sautin tsoka ya ɓace. Sakamakon haka, wannan yana tattare da asarar ƙarfi, raguwa cikin ƙwaƙwalwa da kulawa, kuma a cikin dogon lokaci na iya haifar da cututtuka na tsarin rigakafi.

Kalli bidiyo akan tasirin glycogen akan ci gaban tsoka. Tsawon mintuna 4 kawai.

Jikin Glycogen Jiki: Hanyoyin da suka dace

Kamar yadda muka gano a baya, ana amfani da glycogen daga glucose. Sabili da haka, don isasshen tara adadin glycogen a cikin jiki, ya zama dole a sami isasshen kashi na carbohydrates. Amma, carbohydrates daban-daban suna da kaddarorin da ba a iya daidaitawa ba don juya su zuwa glycogen ko mai mai. Ya dogara da adadin yawan glucose da aka saki yayin lalacewar samfurin. Don tsabta, kula da tebur.

Wannan tebur ba jagora ba ne zuwa ƙarshen makoma. Imiarfafawa da rushewar wani
samfuran suna kuma dogaro da halaye na rayuwa na wani mutum.

Glycogen sashi ne mai mahimmanci na aikin ƙwayar tsoka, muhimmin tushen samar da ƙarfi.
Don ƙara ƙarar glycogen, yawan aiki na jiki wajibi ne.
Babban tushen glycogen shine abinci mai-carbohydrate.
Amintaccen abinci mai gina jiki zai taimaka wajen kara adadin glycogen da ke cikin tsokoki.

Tsarin rayuwa

Wani lokaci ana kiranta Glycogen sitaci dabba, saboda tsarinta yana kama da amylopectin, wani ɓangaren sitaci na tsiro. Ya bambanta daga sitaci a cikin mafi tsari da tsari mai ƙarfi, baya bayar da launi shuɗi lokacin da aka lalata tare da aidin.

A matsayin carbohydrate mai ajiya, glycogen shima yana nan a cikin ƙwayoyin fungal.

An samo shi a cikin dukkanin sel da kyallen takarda na jikin dabba ta fuskoki guda biyu: glycogen barga, an daure sosai a hade tare da sunadarai, da labile a cikin hanyar granules, zazzagewar m cikin cytoplasm.

Shiryar da ma'adinai |

Glycogen a cikin hanta

A hanta - babban sashin ciki, wanda zai iya kaiwa kilogiram 1.5. Yana yin ayyuka da yawa masu mahimmanci, ciki har da metabolism metabolism. Ta hanyar shi, ana tace jini daga hancin ciki, wanda aka cika shi da abubuwa daban-daban.

Tare da glucose na jini na yau da kullun, mai nuna alama na iya kasancewa a cikin adadin 80-120 MG cikin deciliter jini. Dukkanin karancinsu da kuma yawan glycogen a cikin jini na iya haifar da mummunan cututtuka, don haka aikin hanta yana da girma sosai.

Muscle glycogen

Tarin tarawa da adana glycogen shima yana faruwa a cikin ƙwayar tsoka. Wajibi ne don samar da makamashi don shiga jiki yayin aiki na jiki. Kuna iya juyar da ajiyar ta cikin sauri idan, bayan motsa jiki, ku ci abinci ko abin sha wanda ke da rabo 4: 1 na carbohydrates da furotin.

Muhimmancin carbohydrates ga jiki

Abubuwan carbohydrates da aka cinye (suna farawa daga sitaci na kowane nau'in albarkatu kuma suna ƙare tare da carbohydrates mai sauri na 'ya'yan itãcen marmari da abubuwan leke) suna karye zuwa cikin sugars mai sauƙi da glucose yayin narkewa. Bayan haka, carbohydrates da aka canza zuwa glucose ana aika su ta jiki zuwa jini. A lokaci guda, kitse da sunadarai ba za a iya canza su zuwa glucose ba.

Jiki yana amfani da wannan glucose ta jiki don bukatun makamashi na yanzu (alal misali, lokacin gudu ko wani horo na zahiri), kuma don ƙirƙirar ajiyar makamashi. A wannan yanayin, jiki ya fara ɗaukar glucose zuwa kwayoyin glycogen, kuma idan aka cika gilashin glycogen zuwa ƙarfin, jikin zai canza glucose zuwa mai. Abin da ya sa mutane ke samun mai daga carbohydrates wuce kima.

Canja cikin buƙatun glycogen

Bukatar yana ƙaruwa tare da:

haɓaka cikin aiki na jiki na nau'in sutura.
haɓaka aikin tunani yana kashe adadin glycogen mai yawa.
rashin abinci mai gina jiki. Idan jiki bai karɓi glucose ba, to fara amfani da ajiyar sa zai fara.

Rage buƙata:

tare da cututtukan hanta.
idan har akwai cututtukan da ke bukatar ciwan glucose mai yawa.
idan abinci ya ƙunshi babban adadin wannan bangaren.
idan akwai kasawa a cikin aikin enzyme.

A karancin rashi na wannan bangaren yana faruwa kitse mai yawa a cikin hanta, wanda zai iya haifar da ciwan mai. Yanzu tushen makamashi ba carbohydrates, amma sunadarai da mai. Jini ya fara tarawa cikin samfuran cutarwa - ketones, wanda da yawa yana kawar da acidity na jiki kuma yana haifar da asarar sani.

Raunin Glycogen yana bayyana ta bayyanar cututtuka masu zuwa:

Ciwon kai
Zub da dabino
Handsaramar rawar jiki
Rauni na yau da kullun da rashin bacci,
Rashin jin yunwa na kullum.

Irin waɗannan bayyanar cututtuka na iya ɓacewa cikin sauri lokacin da jiki ya sami adadin carbohydrates da sukari da ake buƙata.

Ana nuna ƙarancin ƙari ta hanyar haɓaka insulin a cikin jini da ƙari kiba a jiki. Wannan na faruwa lokacin da adadin kuzari na carbohydrates ya shiga jiki a cikin abinci guda. Don keɓe jikin yana jujjuya su cikin ƙwayoyin mai.

Don kauce wa mummunan sakamako, ya isa don daidaita tsarin abincin ku, rage yawan amfani da Sweets da samar da jiki tare da aikin jiki.

Muscle glycogen aiki

Daga ra'ayi na ilmin halitta, glycogen ba ya tarawa a cikin ƙwayoyin tsoka kansu, amma a cikin sarcoplasm - ruwa mai gina jiki mai kewaye. FitSeven ya rigaya ya rubuta cewa haɓakar tsoka yana da alaƙa da haɓakar ƙarar wannan ruwa mai narkewa - tsokoki suna kama da tsari zuwa soso wanda ke ɗaukar sarcoplasm kuma yana ƙaruwa da girma.

Koyarwar ƙarfi na yau da kullun yana da tasiri ga girman adadin daskarar glycogen da adadin sarcoplasm, yana sa tsokoki da gani girma da ƙari. Koyaya, yana da mahimmanci a fahimci cewa ainihin adadin ƙwayoyin tsoka an ƙaddara da farko ta nau'in ƙwayar jijiyoyin jiki kuma kusan ba ta canzawa yayin rayuwar mutum, ba tare da la'akari da horo ba.

Sakamakon glycogen akan ƙwayar tsoka: nazarin halittu

Horarwa mai nasara don ginin tsoka yana buƙatar yanayi biyu: da farko, kasancewar isasshen glycogen ajiyar cikin tsokoki kafin horo, kuma abu na biyu, nasarar nasarar maido da rijiyoyin glycogen a ƙarshensa. Yin aikin motsa jiki ba tare da adana glycogen ba a cikin begen "bushewa", da farko kuna tilasta jiki ya ƙone tsoka.

Abin da ya sa don ci gaban tsoka yana da mahimmanci ba yawa don amfani da furotin whey da amino acid na BCAA kamar yadda ake samun adadin carbohydrates da suka dace a cikin abincin - kuma, musamman, isasshen wadataccen carbohydrates mai sauri nan da nan bayan horo. A zahiri, kawai ba za ku iya gina tsoka ba yayin cin abinci mai amfani da ƙwayar carbohydrate.

Yaya ake haɓaka shagunan glycogen?

Shagunan ƙwayoyin glycogen suna cike da ko dai carbohydrates daga abinci ko amfani da mai cinikin wasanni (cakuda furotin da carbohydrates). Kamar yadda muka ambata a sama, kan aiwatar da narkewa, hadaddun carbohydrates sun lalace cikin abubuwa masu sauƙi, da farko sun shiga cikin jini a cikin yanayin glucose, sannan kuma jiki ya sarrafa su zuwa glycogen.

Lowerarin ƙananan glycemic index na musamman carbohydrate, a hankali yana ba da makamashi ga jini kuma mafi girma yawan adadin tuba shine zuwa gabolcogen depot, kuma ba don subcutaneous mai. Wannan ka'ida tana da mahimmanci musamman da maraice - rashin alheri, carbohydrates mai sauƙi wanda aka ci a abincin dare zai tafi da kitse a ciki.

Tasirin glycogen akan kitsen mai

Idan kana son ƙona kitse ta hanyar horo, tuna cewa jiki ya fara cinye glycogen, kuma kawai sai ya tafi cikin ɗakin mai. A kan wannan gaskiyar cewa shawarar ta dogara ne cewa yakamata a gudanar da horo mai ƙona kitsen aƙalla awanni 40-45 tare da motsin matsakaici - da farko jiki ya kashe glycogen, sannan ya tafi kitse.

Kwarewa ya nuna cewa kitse yana ƙonewa da sauri a yayin motsa jiki da safe da safe akan komai a ciki ko kuma lokacin horo 3-4 hours bayan abincin da ya gabata - tunda a wannan yanayin matakan glucose na jini sun riga sun kasance a matakin ƙarami, ana kashe adon glycogen daga mintuna na farko na horo. (sannan kuma mai), kuma ba ƙarfin kuzarin glucose daga jini ba.

Glycogen shine babban nau'i na adana ƙarfin glucose a cikin ƙwayoyin dabbobi (babu glycogen a cikin tsirrai). A cikin jikin tsoho, kimanin 200-300 g na glycogen an tara shi, an adana shi sosai a hanta da tsokoki. Ana amfani da Glycogen a lokacin ƙarfi da aikin motsa jiki, kuma don haɓakar tsoka yana da matukar muhimmanci ga sake adana ta daidai.

“Sukari mai narkewa” - wannan shine abin da ake kiransa yawancin abubuwan ɓacin rai.

Malt sukari samfuri ne na ruɓaɓɓen dabi'ar malt da ke ƙunshe a cikin 'ya'yan saɓo, bushe da hatsi na ƙasa (muna magana ne game da hatsin rai, shinkafa, hatsi, alkama da masara).

Irin wannan sukari yana da ƙarancin sukari da dandano mai ɗanɗano (sabanin rake da gwoza), saboda abin da ake amfani dashi a masana'antar abinci a samarwa:

abincin jariri
muesli
giya
Kayan kwalliya
abincin abinci (misali cookies da abinci Rolls),
ice cream.

Bugu da kari, maltose ne da ake amfani da shi wajen samar da molasses, wanda yake kayan giya ne.

Maltose ba wai kawai kyakkyawan tushen ƙarfin bane, har ma wani abu wanda ke taimaka wa jiki samun bitamin B, fiber, amino acid, macro- da microelements.

Wannan disaccharide na iya zama cutarwa idan an cinye shi da yawa.

Waɗanne irin abinci ne ɗauke da maltose?

A adadi mai yawa, maltose yana cikin haɓaka da aka shuka.

Bugu da kari, karamin abun ciki na wannan carbohydrate ana samunsa a cikin tumatir, lemu, yisti, zuma, molds, kuma a cikin pollen, tsaba da nectar na wasu tsire-tsire.

Sitaci yana cikin rukuni na hadaddun carbohydrates tare da darajar kuzari, kazalika da sauƙin narkewa. Wannan polysaccharide, yana wucewa ta cikin jijiyoyi, ana canza shi zuwa glucose, wanda aka kwashe a cikin tsawon awanni 4. Sitaci ne wanda ke kusan kashi tamanin na carbohydrates wanda aka cinye tare da abinci.

Amma! Don iyakar girman wannan carbohydrate, ba a ba da shawarar cinye shi a lokaci ɗaya tare da samfuran furotin, don narkewar abin da ake buƙata acid ɗin (yana kuma wajaba don rage sitaci, wanda ke tsokanar da iska a cikin ƙwayoyin mai). Don haɓaka kayan lambu na sitaci ya faru a cikin yanayin mafi kyau, kuma jikin ya sami adadin bitamin da ma'adanai da suka buƙata, ya kamata a haɗu da yawan sitaci tare da ɗimbin fats wanda ke ƙunshe da man kayan lambu, kirim mai tsami mai tsami.

runtse cholesterol a cikin jijiyoyin jini, haka nan a hanta, wanda ke hana haɓakar ciwon sikila,
cire ruwa mai yawa daga jiki,
cire cututtukan ƙwayar cuta, wanda yake da mahimmanci musamman ga mutanen da ke fama da cututtukan fata,
narkewa normalization
metabolism na al'ada
yana rage jinkirin shan sukari, wanda ke taimakawa rage ƙashinsa bayan cin abinci,
saukar da tsokanar fata.

Matatun taurari na halitta ne (wanda aka samo a samfuran halitta) da kuma mai daɗaɗɗa (wanda aka samo a cikin masana'antu). Tsarin sitaci mai ƙanshi, wanda ke ƙaruwa da inulin yayin narkewar abinci kuma yana ba da gudummawa ga ci gaban atherosclerosis, ilimin ƙwallon ƙafa, rashin daidaituwa na rayuwa da daidaituwar hormonal, mai cutarwa.

Sabili da haka, duk lokacin da ya yiwu, samfuran da ke dauke da sitaci ya kamata a cire su daga abincin (ɗayan waɗannan samfuran shine gurasar da aka yi da ƙamshin gari).

Mahimmanci! Yada yawa daga sitaci na halitta na iya haifar da rashin tsoro, amai da kumburin ciki.

Wadanne abinci ne ke dauke da sitaci?

Ana samo sitaci da yawa a cikin hatsi da kayan marmari, hatsi, taliya, taliya, ayaba, amfanin gona, da kuma 'ya'yan itace.

Har ila yau, sitaci yana cikin samfuran masu zuwa:

zucchini
karas
hatsin rai, shinkafa, masara da alkama,
beets
dankali
oat da masara flakes,
waken soya
burodi
maharbi
ginger
tafarnuwa
kabewa
artichokes
kohlrabi
chicory
namomin kaza
barkono mai dadi
faski da seleri tushe
radish.

Mahimmanci! Don adana abubuwan abinci masu gina jiki da amfani na sitaci, ana bada shawara a dafa abinci mai sitaci na ma'aurata ko amfani dasu sabo.

Mahimmanci! Abubuwan da aka kula da zafin jiki dauke da sitaci sun fi wahalar narkewa fiye da abinci mai ƙanjama.

Gaskiya mai ban sha'awa! Don bincika ko kayan lambu ko 'ya'yan itace ya ƙunshi sitaci, zaku iya gudanar da gwaji mai sauƙi, wanda ya kunshi gaskiyar cewa digo na aidin ya tsoma kan wani ɓangaren kayan lambu ko' ya'yan itace. Idan bayan 'yan mintina kaɗan digo ya zama shuɗi, to samfurin a karkashin gwaji ya ƙunshi sitaci.

Fiber, mallakar reshen polysaccharides, shine fiber wanda ke samar da tushen tsirrai (wannan ya hada da 'ya'yan itatuwa da kayan marmari, berries da albarkatun gona).

Mahimmanci! Fiber ba ya cikawa a cikin hanji, amma a lokaci guda yana ɗaukar aiki mai aiki a cikin daidaituwar tsarin narkewa.

babban taro,
inganta aikin motsa jiki na hanji,
rigakafin maƙarƙashiya,
bayar da tasu gudummawa ga kauda cholesterol,
ingantaccen tsarin bile,
Dukar da yunwa,
sha da cire gubobi da gubobi,
inganta narkewar carbohydrates,
rigakafin cututtukan zuciya da ciwon kansa,
hana samuwar gallstones,
rike al'ada microflora na hanji,
bada gudummawa ga rage kiba a jiki.

Mahimmanci! Fiber tana hana saurin glucose monosaccharide a cikin hanji kaɗan, ta haka zai kare jiki daga raguwar sukari cikin jini.

Waɗanne abinci ne ke ɗauke da fiber?

Abun da ake buƙata na yau da kullun na fiber mai tsabta (shine, ba tare da yin la'akari da yawan samfurin da aka samo wannan carbohydrate ba) aƙalla 25 g.

Ana samun fiber a cikin adadi mai yawa a cikin murfin waje na hatsi, tsaba da wake, da kuma a cikin kwasfa na kayan lambu da 'ya'yan itace (musamman' ya'yan itacen citrus).

Bugu da kari, wannan polysaccharide ana samun shi a samfuran masu zuwa:

bran
hatsi
kwayoyi
sunflower tsaba
berries
m gari na burodi kayayyakin,
'ya'yan itatuwa bushe
ganye
karas
daban-daban na kabeji
kore kore
dankali
tsiren ruwan teku.

Mahimmanci! Fats, sukari, kayan kiwo, cuku, nama da kifi ba su da fiber.

Cellulose shine babban kayan gini da ake amfani da shi a cikin duniyar shuka: alal misali, ɓangaren ɓangaren tsire-tsire mai laushi galibi ya ƙunshi cellulose, wanda ya haɗa da abubuwa kamar carbon, oxygen, da hydrogen.

Cellulose nau'in fiber ne.

Mahimmanci! Cellulose baya jikin mutum yayi shi, amma yana da matukar amfani a gare shi a matsayin “roughage”.

Cellulose yana shan ruwa daidai, ta haka yana sauƙaƙe aikin maganin, wanda ke taimaka wajan magance tasirin cuta da cututtuka kamar yadda yakamata:

maƙarƙashiya
diverticulosis (samuwar protrusion na bangon hanji wani nau'in sashin jiki),
spasmodic colitis
basur
ciwon kansa
varicose veins.

Waɗanne abinci ne ke ɗauke da cellulose?

apples
beets
Brazil kwayoyi
kabeji
karas
seleri
koren wake
pear
Peas
hatsin hatsi
bran
barkono
letas ganye.

Daga harshen Hellenanci, sunan wannan carbohydrate, wanda yake nau'in nau'in zare ne, an fassara shi da "mai daurewa" ko "daskararre". Pectin wakili ne na kayan shuka na musamman.

Shiga jikin mutum, pectin yana da aiki guda biyu: da farko, yana cire mummunan cholesterol, gubobi da carcinogens, na biyu, yana samar da glucose ga kyallen takarda, wanda ke rage hadarin kamuwa da cututtukan zuciya, ciwon sukari da kuma kansa.

na rayuwa mai ƙarfi,
na gefe wurare dabam dabam,
normalisation na hanji motsin rai,
kawar da bayyanar cututtuka na rashin maye,
wadatar jiki tare da kwayoyin acid, bitamin da ma'adanai,
rage gudu da shan sukari bayan cin abinci, wanda yake da matukar amfani ga masu fama da cutar siga.

Bugu da kari, wannan carbohydrate yana da rufin asirin, astringent, anti-mai kumburi da kaddarorin analgesic, saboda wanda aka nuna shi ga mutanen da ke da matsala game da narkewar hanji da kuma cututtukan peptic.

Tare da yin amfani da wuce kima na pectin, faruwar irin waɗannan halayen yana yiwuwa:

ƙananan ƙananan ma'adinai masu amfani kamar ƙarfe, alli, magnesium da zinc,
fermentation a cikin kwaro, tare da ƙwanƙwasawa da raguwa cikin narkewar garkuwar sunadarai da mai.

Mahimmanci! Tare da samfurori na halitta, pectin yana shiga jiki a cikin ƙananan allurai, ba zai iya haifar da hauhawar jini ba, yayin da wannan polysaccharide zai iya zama cutarwa ga lafiyar idan ana cin abincin abincin da ya dace.

Wadanne irin abinci ne suke dauke da pectin?

Abincin pectin na yau da kullun yana kusan 20-30 g. Idan ana wadatar da abincin tare da 'ya'yan itatuwa, kayan marmari da ganyaye, to babu buƙatar samun pectin daga ƙari na roba.

Jerin samfuran dake dauke da pectin:

apples
'ya'yan itatuwa Citrus
karas
farin kabeji da farin kabeji,
Peas da aka bushe
koren wake
dankali
ganye
strawberries
strawberries
tushen amfanin gona.

Inulin yana cikin rukuni na polysaccharides na halitta na halitta. Ayyukanta yayi daidai da aikin prebiotic, wato, wani abu wanda, kusan ba adsorbing a cikin hanji ba, yana kunna metabolism da haɓakar microflora mai amfani.

Mahimmanci! Insulin yana dauke da kashi 95 cikin 100 na fructose, ɗayan ayyukan su shine ɗaure glucose da cire shi daga jiki, wanda ke rage yawan sukari a cikin jini.

kawar da gubobi,
normalization na narkewa kamar fili,
haɓaka sha da bitamin da ma'adanai,
karfafa rigakafi
rage hadarin kansa,
kawar da maƙarƙashiya
Inganta insulin
hana samuwar jini,
normalization na jini
inganta kawar da bile.

Mahimmanci! Inulin yana sauƙaƙawa jikin mutum, sakamakon wanda ake amfani dashi a cikin ciwon sukari a magani azaman madadin sitaci da sukari.

Wadanne abinci ne suke dauke da inulin?

Kudin artichoke an aminta da shi a matsayin jagora a cikin abun da ke ciki na inulin, tubersaukar tumatir wadda take da ɗanɗano kamar dankali da aka saba da kowa. Don haka, ƙwayar Urushalima artichoke ta ƙunshi kusan 15 - 20 bisa dari na inulin.

Bugu da ƙari, ana samun inulin a cikin waɗannan samfuran:

Gaskiya mai ban sha'awa! A yau, ana amfani da inulin sosai a cikin samar da kayan abinci da yawa, har ma da abubuwan sha: ice cream, cheeses, kayayyakin nama, hatsi, biredi, ruwan lemo, abincin yara, burodi, taliya da kayan abinci.

Chitin (wanda aka fassara shi daga helenanci a matsayin “chitin” na nufin “sutura”) wani abu ne wanda yake wani ɓangare ne na jikin kwarangwal na jikin arthropods da kwari.

Gaskiya mai ban sha'awa! Chitin yana ɗayan polysaccharides na yau da kullun a cikin yanayi: alal misali, kimanin gigimons 10 na wannan abu ana samarwa kuma suka bazu akan duniyan da suke rayuwa a kowace shekara.

Mahimmanci! A cikin dukkanin kwayoyin halitta waɗanda ke samarwa da amfani da chitin, ba a kasancewa a cikin tsararren tsari, amma kawai a hade tare da sauran polysaccharides.

kariya ta hasken rana,
hanawa ci gaban kwayar cutar kansa ta hanyar kawar da tasirin abubuwan kwayar cutar daji da radionuclides,
rigakafin cututtukan zuciya da shanyewar jiki ta hanyar inganta tasirin magungunan da ke inganta bakin jini,
karfafa rigakafi
ragewan ƙwayar jini, wanda ke hana haɓakar atherosclerosis da kiba,
narkewa inganta,
ƙarfafa mutum haɓakar bifidobacteria, wanda ke ba da gudummawa ga daidaituwar narkewar narkewa,
kawar da kumburi tafiyar matakai,
hanzarta tsarin farfadowar nama,
rage karfin jini
rage jini sukari.

Waɗanne irin abinci ne suke ɗauke da chitin?

Ana samo chint mai tsabta a cikin kashin waje na katako, shrimps da lobsters.

Bugu da kari, wannan kayan yana cikin wasu nau'ikan nau'ikan algae, a cikin namomin kaza (namomin kaza na zuma da kuma namomin gyada sune mafi mashahuri a tsakanin membobinmu), da yisti. Ta hanyar, fuka-fuki na butterflies da ladybugs kuma suna dauke da chitin.

Amma wannan ba duka ba ne: alal misali, a cikin kasashen Asiya, rashin cin chitin ya samo asali ne ta hanyar cin fari, bulo, gwoza da tsutsotsi, tsutsotsi, ciyawar ciyawa, karnuka da kyankyasai.

Glycogen (wannan kuma ana kiranta "sitaci dabba") shine babban hanyar adana glucose, kuma wannan "makamashin da aka kiyaye" a cikin dan kankanen lokaci zai iya samin karancin glucose.

Me kuke magana? Carbohydrates wanda ke shiga jiki da abinci, lokacin da yake wucewa ta narkewa, ana rushe shi zuwa glucose da fructose, waɗanda ke samar da tsarin jikin mutum da gabobin su da ƙarfi. Amma wani ɓangare na waɗannan monosaccharides suna shiga hanta, ana sanya su a ciki ta hanyar glycogen.

Mahimmanci! Glycogen ne "an kiyaye shi" a cikin hanta wanda ke da muhimmiyar rawa a cikin kula da tattarawar glucose a cikin jini a matakin.

Mahimmanci! Glycogen, wanda aka mayar da hankali a cikin hanta, kusan kusan tsawan sa'o'i 10 zuwa 17 bayan cin abinci, yayin da abun cikin glycogen na da matukar raguwa sai kawai tsawaita da matsanancin motsa jiki.

Decreasearin rage yawan haɗuwa a cikin glycogen yana signaled ta bayyanar ji na gajiya. Sakamakon haka, jiki yana fara karɓar makamashi daga mai ko daga tsokoki, wanda ba a ke so ga waɗanda ke da niyyar gina tsoka da gangan.

Glycogen mai tsinkaye dole ne a sake cika shi a cikin sa'o'i ɗaya zuwa biyu, wanda zai taimaka don magance rashin daidaituwa tsakanin kitsen, carbohydrates, sunadarai.

Glycogen - menene?

Tushen makamashi don kula da ayyukan jikin ɗan adam, da farko, sunadarai ne, fats da carbohydrates. Yana ɗaukar adadin lokaci don tozartar da abubuwan masronutrients na farko guda biyu, saboda haka ana kiran su azaman "makamashi" da sauri, kuma carbohydrates da aka rusa kusan nan da nan suna "sauri".

Saurin karɓar carbohydrate shine saboda gaskiyar cewa ana amfani dashi a cikin nau'i na glucose. An adana shi cikin ƙoshin jikin ɗan adam a cikin daure maimakon tsarkin tsari. Wannan yana guje wa wuce haddi wanda zai tsokani cigaban ciwon sukari. Glycogen shine babban hanyar da ake adana glucose.

A ina ake tattara glycogen?

Jimlar adadin glycogen a cikin jiki shine gram 200-300. Kimanin giram 100-120 na abubuwan da ke tarawa a hanta, sauran kuma aka adana su a cikin tsokoki kuma ya sanya sama da kashi 1% na jimlar waɗannan kyallen.

Glycogen daga hanta yana rufe dukkan bukatun jiki na makamashi daga glucose. Musclearfin ƙwaƙwalwar sa yana zuwa amfani na gida, ana ciyar dashi lokacin yin horo mai ƙarfi.

Nawa glycogen ke cikin tsokoki?

Glycogen ya tara a cikin ƙwayar ƙwayar tsoka mai kewaye (sarcoplasm). Ginin ƙwayar tsoka shine mafi yawanci saboda girman sarcoplasm. Higherayan da yake sama shine, da yawan ƙwayar ƙwayar tsoka tana tunawa da shi.

Increaseara yawan sarcoplasm yana faruwa tare da aiki na jiki mai aiki. Tare da ƙara yawan buƙatar glucose, wanda ke zuwa haɓakar tsoka, ƙara yawan ajiya don glycogen shima yana ƙaruwa. Girmarsa ba ta canzawa idan mutum bai horar ba.

Dogaro da Fat mai akan Glycogen

Don awa ɗaya na motsa jiki da motsa jiki anaerobic, jikin yana buƙatar kimanin gram 100-150 na glycogen. Lokacin da wadatattun abubuwan wannan abun suka ƙare, jerin sun shiga cikin motsi, wanda ya shafi lalata ƙwayoyin tsoka, sannan kuma lalata tsoka.

Don kawar da kiba mai yawa, ya fi dacewa don horarwa bayan dogon hutu tun lokacin cin abinci na ƙarshe, lokacin da shagunan glycogen suka yanke, alal misali, a kan komai a ciki da safe. Kuna buƙatar horarwa don asarar nauyi a matsakaicin matsakaici.

Yaya glycogen zai shafi ginin tsoka?

Nasarar horo mai ƙarfi don haɓakar tsoka kai tsaye ya dogara da wadataccen adadin glycogen duka horarwa da kuma dawo da ajiyar ta bayan. Idan wannan yanayin bai cika ba, yayin horo tsokoki ba su girma, amma suna ƙonewa.

Ba a kuma bada shawarar cin abinci har zuwa zuwa dakin motsa jiki ba. Tsakani tsakanin abinci da horo ƙarfi ya kamata ƙara hankali. Wannan yana bawa jiki damar sanin yadda zaka iya sarrafa ingantattun abubuwan ajiyar. Azumi na tsakani ya danganta da wannan.

Yadda ake sake glycogen?

Glucose mai canzawa, wanda hanta da tsokoki suka tara, ana samun su ne sakamakon rushewar hadaddun carbohydrates. Na farko, sun rushe zuwa abinci mai sauƙi, sannan kuma cikin glucose wanda ke shiga cikin jini, wanda aka canza zuwa glycogen.

Carbohydrates tare da ƙananan glycemic index suna ba da ƙarfi a hankali, wanda ke ƙaruwa da haɓakar glycogen, maimakon mai. Ya kamata ku ba da hankali kawai a ƙididdigar glycemic, manta game da mahimmancin adadin carbohydrates da aka cinye.

Maimaitawar Glycogen Bayan .warewa

“Taga fitsarin” wanda yake buɗewa bayan horarwa ana ɗauka mafi kyawun lokacin don ɗaukar carbohydrates don sake cika glycogen kuma fara tsarin ƙwayar tsoka. A cikin wannan tsari, carbohydrates suna taka rawa sosai fiye da sunadarai. Kamar yadda binciken da aka yi kwanan nan ya nuna, abinci mai gina jiki bayan horo ya fi mahimmanci fiye da da.