Glycogen - ndi chiyani? > Matenda a shuga

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Glycogen - Ichi ndi chakudya chamagalimoto, chomwe chili ndi tinthu tambiri ta mamolekyu. Mukatha kudya, shuga wambiri amayamba kulowa m'magazi ndipo thupi la munthu limasunga shuga wambiri mu mawonekedwe a glycogen. Mwazi wa glucose ukayamba kutsika (mwachitsanzo, pochita masewera olimbitsa thupi), thupi limaphwanya glycogen mothandizidwa ndi ma enzyme, chifukwa chomwe glucose limakhalabe labwinobwino komanso ziwalo (kuphatikiza minofu nthawi yophunzitsira) amalandila zokwanira kuti apange mphamvu.

Glycogen amayikidwa makamaka mu chiwindi ndi minofu. Gulcogen wathunthu m'chiwindi ndi minofu ya munthu wamkulu ndi 300-400 g ("Human Physiology" wolemba AS Solodkov, EB Sologub). Pomanga thupi, glycogen yokhayo yomwe imapezeka pazinthu za minofu ya minofu.

Mukamachita masewera olimbitsa thupi (zolimbitsa thupi, zopatsa mphamvu), kutopa konse kumachitika chifukwa cha kuchepa mphamvu kwa nkhokwe za glycogen, chifukwa chake, maola 2 musanaphunzitsidwe, tikulimbikitsidwa kuti muzidya zakudya zopatsa thanzi kuti mumabwezeretsenso m'misika yama glycogen.

Kodi glycogen ndi chiyani?

Mwa kapangidwe kake ka mankhwala, glycogen ndi m'gulu la magawo zovuta, omwe gwero lake limakhala glucose, koma mosiyana ndi wowuma limasungidwa mu minofu yazinyama, kuphatikiza anthu. Malo akuluakulu omwe glycogen amasungidwa ndi anthu ndi chiwindi, kuphatikiza apo, amadziunjikira mu minofu yolumikizana, kupatsa mphamvu ntchito yawo.

Udindo waukulu womwe chinthu chimagwira ndi kuphatikizira mphamvu mwaukadaulo wamafuta. Mafuta ambiri akalowa m'thupi, zomwe sizingatheke posachedwa, shuga wambiri ndi gawo la insulin, lomwe limapereka shuga m'maselo, limasandulika kukhala glycogen, yomwe imasunga mphamvu kuti idzagwiritsidwe ntchito mtsogolo.

General chiwembu cha glucose homeostasis

Zomwe zili zosiyana ndi izi: pamene chakudya chamafuta sichikhala chokwanira, mwachitsanzo, pakusala kapena pambuyo pochita zinthu zambiri zolimbitsa thupi, m'malo mwake, chinthucho chimaphwanyidwa ndikusinthidwa kukhala glucose, womwe umalowa mosavuta m'thupi, ndikupereka mphamvu zowonjezera panthawi ya makutidwe ndi okosijeni.

Malangizo a akatswiri amawonetsa kuti pafupifupi 100 mg wa glycogen amakhala ochepa tsiku lililonse, koma ndimatenda olimbitsa thupi komanso amisala, amatha kuchuluka.

Udindo wa chinthu m'thupi la munthu

Ntchito za glycogen ndizosiyanasiyana. Kuphatikiza pa gawo lothandizira, limasewera maudindo ena.

Glycogen m'chiwindi amathandizira kukhala ndi shuga wabwinobwino mwa kukhazikitsa kutulutsa kapena kuyamwa kwa glucose owopsa m'maselo. Ngati nkhokwe zimakhala zochuluka kwambiri, ndipo mphamvu zamagetsi zikapitilira kulowa m'magazi, zimayamba kuyikidwamo kale m'mafuta mu chiwindi ndi mafuta osunthika.

Thupi limalola kuphatikiza kwama carbohydrate ovuta kuchitika, kutenga nawo gawo mu malamulo ake, motero, machitidwe a metabolic a thupi.

Kudya kwa ubongo ndi ziwalo zina makamaka chifukwa cha glycogen, kotero kupezeka kwake kumakupatsani mwayi wogwira ntchito zamaganizo, kumapereka mphamvu zokwanira zogwira ntchito mu ubongo, kumatha 70% ya glucose opangidwa m'chiwindi.

Glycogen ndiyofunikanso kwa minofu, komwe imakhala yaying'ono. Ntchito yake yayikulu ndikuonetsetsa kuti kayendedwe kakuyenda. Nthawi yochita izi, mphamvu imatha, yomwe imapangidwa chifukwa cha kuwonongeka kwa chakudya chamagulu am'magazi, panthawi yopumula ndikulowa kwa michere yatsopano m'thupi - kupanga mamolekyulu atsopano.

Kuphatikiza apo, izi sizikugwira ntchito kokha kumisempha, komanso minyewa yamtima, mtundu wa ntchito womwe umadalira kupezeka kwa glycogen, ndipo anthu omwe ali ndi kuchepa thupi amayamba kukhala ndi minofu ya mtima.

Ndikusowa kwa zinthu zina mu minofu, zinthu zina zimayamba kusweka: mafuta ndi mapuloteni. Kuwonongeka kwa chakumapeto kumakhala kowopsa makamaka, chifukwa kumabweretsa chiwonongeko cha m'munsi mwa minofu ndikuwonongeka.

Panthawi yovuta, thupi limatha kutuluka mumkhalidwewo ndikudzipangira shuga kuchokera ku zinthu zopanda mafuta, njirayi imatchedwa glyconeogeneis.

Komabe, kufunikira kwake kwa thupi kumakhala kochepa kwambiri, chifukwa chiwonongeko chimachitika molingana ndi mfundo zosiyana pang'ono, popanda kupereka kuchuluka kwa mphamvu zomwe thupi limafunikira. Nthawi yomweyo, zinthu zomwe amagwiritsa ntchito zimatha kugwiritsidwa ntchito pazinthu zina zofunika.

Kuphatikiza apo, chinthuchi chili ndi chuma chomangira madzi, chimadziunjikiranso. Ndiye chifukwa chake pakaphunzitsidwa kwambiri, othamanga amatuluka thukuta kwambiri, izi zimagwirizanitsidwa ndi madzi amthupi.

Kodi chiwopsezo cha kuchepera komanso chowonjezera ndi chiani?

Ndi zakudya zabwino kwambiri komanso kusowa kochita masewera olimbitsa thupi, kusamala pakati pa kudziunjikira ndi kuwonongeka kwa zida za glycogen kumasokonekera ndipo malo ake osungira ambiri amachitika.

magazi
zovuta mu chiwindi,
kuonjezera thupi,
Kugwiritsa ntchito bwino matumbo.

Kuchulukitsa glycogen m'misempha kumachepetsa mphamvu ya ntchito yawo ndipo pang'onopang'ono kumayambitsa kuwoneka ngati minofu ya adipose. M'masewera othamanga, glycogen m'misempha imakonda kudziunjikira kuposa anthu ena, izi ndizofanana ndi zomwe amaphunzitsidwa. Komabe, zimasunganso oxygen, zomwe zimawathandiza kuti aziphatikiza ndi shuga pang'ono, ndikutulutsa mphamvu inanso.

Mwa anthu ena, kudzikundikira kwa glycogen owonjezera, m'malo mwake, kumachepetsa magwiridwe antchito a minofu ndikuwatsogolera ku magulu owonjezera.

Kuperewera kwa glycogen kumakhudzanso thupi. Popeza ili ndiye gwero lalikulu lamphamvu, sizingakhale zokwanira kugwiranso ntchito zosiyanasiyana.

Zotsatira zake, munthu:

pali ulesi, mphwayi,
chitetezo chafoka,
kukumbukira kukukulira
kuwonda kumachitika, chifukwa cha minofu yambiri,
Khungu ndi tsitsi zikukulira
minofu kamvekedwe amachepetsa
pali kuchepa kwamphamvu,
Nthawi zambiri pamakhala mavuto.

Kupsinjika kwakukuru kwakuthupi kapena kwamaganizidwe akudya kokwanira kungayambitse.

Kanema kuchokera kwa katswiri:

Chifukwa chake, glycogen imagwira ntchito zofunika mthupi, imapereka mphamvu, kudziunjikira ndikuiperekanso munthawi yoyenera. Kuchulukirapo, komanso kuperewera, zimakhudza ntchito yama thupi osiyanasiyana, makamaka minyewa ndi ubongo.

Ndi owonjezera, ndikofunikira kuchepetsa zakudya zomwe zimakhala ndi chakudya chamagulu, ndikukonda mapuloteni.

Ndi kuchepa, m'malo mwake, muyenera kudya zakudya zomwe zimapatsa glycogen yambiri:

zipatso (zipatso, nkhuyu, mphesa, maapulo, malalanje, ma Persimmons, mapichesi, kiwi, mango, sitiroberi),
maswiti ndi uchi
masamba (kaloti ndi beets),
mankhwala a ufa
nyemba.

Chikhalidwe cha glycogen

Glycogen mwa anthu wamba wotchedwa wowuma nyama. Ndi chakudya chamafuta chomwe chimapangidwa mu nyama ndi anthu. Mitundu yake ya mankhwala ndi (C₆H₁₀O₅)_n. Glycogen ndi gawo la glucose lomwe limayikidwa mu mawonekedwe a granules yaying'ono mu cytoplasm ya minofu yama minofu, chiwindi, impso, komanso m'maselo aubongo ndi maselo oyera a magazi. Chifukwa chake, glycogen ndi malo osungirako mphamvu omwe angabwezeretse kuchepa kwa glucose pakalibe zakudya zoyenera m'thupi.

Izi ndizosangalatsa!

Maselo a chiwindi (hepatocytes) ndi atsogoleri osungirako glycogen! Amatha kukhala 8 peresenti ya kulemera kwawo kuchokera ku chinthu ichi. Nthawi yomweyo, maselo am'mimba ndi ziwalo zina amatha kudziunjikira glycogen zochuluka osapitilira 1 - 1.5%. Akuluakulu, kuchuluka kwathunthu kwa chiwindi glycogen kumatha kufika 100-120 magalamu!

Kufunika kwa glycogen kumawonjezera:

Pankhani ya kuchuluka zolimbitsa thupi kugwirizana ndi kuchita ambiri owonerera. Zotsatira zake, minofu imavutika chifukwa chosowa magazi, komanso kusowa kwa glucose m'magazi.
Mukamagwira ntchito yokhudzana ndi ubongo. Potere, glycogen yomwe ili m'maselo aubongo imasinthidwa mwachangu kukhala mphamvu yofunikira kuti igwire ntchito. Maselo nawonso, atabweza zofunikira, amafunikiranso.
Pankhani yochepa zakudya. Potere, thupi, ndikusowa glucose kuchokera ku chakudya, limayamba kukonza zosungika zake.

Glycogen Digestibility

Glycogen ndi wa gulu la chakudya cham'mimba chambiri, ndikuchedwa kuphedwa. Mawuwa amafotokozedwera motere: bola thupi likakhala ndi mphamvu zina zokwanira, glycogen granules azisungidwa osakwaniritsidwa. Koma ubongo ukangopereka chizindikiro cha kuchepa kwa mphamvu, glycogen mothandizidwa ndi michere imayamba kusinthidwa kukhala glucose.

Zothandiza zimatha glycogen komanso zimakhudza thupi

Popeza molekyulu ya glycogen imayimiridwa ndi glucose polysaccharide, zopindulitsa zake, komanso momwe zimakhudzira thupi, zimagwirizana ndi mphamvu ya shuga.

Glycogen ndi gawo lathunthu lamagetsi olimbitsa thupi panthawi yoperewera michere, ndikofunikira kuchita kwathunthu kwamalingaliro ndi thupi.

Glycogen wokongola komanso wathanzi

Popeza glycogen ndi gwero lamkati lamphamvu mthupi, kuchepa kwake kungapangitse kuchepa kwamphamvu kwa thupi lonse. Izi zimakhudza ntchito ya tsitsi latsitsi, maselo amkhungu, ndipo imadziwonekeranso ndi kuchepa kwa khungu.

Glycogen yokwanira mthupi, ngakhale mutakhala kuti mulibe chakudya chokwanira, imakhalabe ndi mphamvu, kutsekemera pamasaya, kukongola kwa khungu komanso kuwala kwa tsitsi lanu!

Tapeza mfundo zofunikira kwambiri zokhudzana ndi glycogen m'fanizoli ndipo tidzakhala okondwa ngati mutagawana chithunzichi patsamba lochezetsa kapena blog ndi tsamba lolumikizana ndi tsambali:

Kufunika kwa chakudya chamagulu m'thupi

Zakudya zamafuta zomwe zimadyedwa (kuyambira pa mitundu yonse ya mbewu zonse mpaka kutha ndi zovuta zamapangidwe osiyanasiyana ndi maswiti) zimaphwanyidwa kukhala mashuga osavuta ndi glucose pakugaya. Pambuyo pake, zakudya zopangidwa ndi glucose zimatumizidwa ndi thupi kupita m'magazi. Nthawi yomweyo, mafuta ndi mapuloteni sangasinthidwe kukhala glucose.

Mkuluyu amagwiritsidwa ntchito ndi thupi zonse pazofunikira zamphamvu zamakono (mwachitsanzo, mukamayendetsa kapena maphunziro ena olimbitsa thupi), ndikupanga nkhokwe zosungira. Zikatere, thupi limayamba kupanga glucose ku mamolekyu a glycogen, ndipo malo a glycogen akadzazidwa, thupi limasintha glucose kukhala mafuta. Ichi ndichifukwa chake anthu amayamba kupeza mafuta ochulukirapo.

Kodi glycogen imadziunjikira kuti?

Mthupi, glycogen imadziunjikira makamaka m'chiwindi (pafupifupi 100-120 g ya glycogen kwa munthu wamkulu) komanso m'misempha ya minofu (pafupifupi 1% ya minofu yonse). Pazonse, pafupifupi 200-300 g ya glycogen amasungidwa m'thupi, komabe, zochulukirapo zitha kukhala ndi thupi la othamanga mwamisempha - mpaka 400-500 g.

Dziwani kuti malo ogulitsira a chiwindi amagwiritsidwa ntchito kuphimba mphamvu za shuga m'thupi lonse, pomwe malo ogulitsa minofu amapezeka kokha kuti azigwiritsidwa ntchito komweko. Mwanjira ina, ngati mumachita squat, thupi limatha kugwiritsa ntchito glycogen kokha kuchokera kumisempha ya miyendo, osati kuchokera kumisempha ya biceps kapena triceps.

Minofu glycogen ntchito

Kuchokera pakuwona za biology, glycogen sadziunjikira mu minofu ya minofu yokha, koma mu sarcoplasm - madzimadzi ozungulira a michere. FitSeven adalemba kale kuti kukula kwa minofu kumalumikizidwa kwambiri ndi kuwonjezeka kwa kuchuluka kwa michere ya michere iyi - minofu imakhala yofanana pakapangidwe ndi siponji yomwe imatenga sarcoplasm ndikukula kukula.

Kuchita zolimbitsa thupi pafupipafupi kumakhudza bwino kukula kwa madambidwe a glycogen komanso kuchuluka kwa sarcoplasm, kupangitsa minofu kukhala yowoneka bwino komanso yopanda mphamvu. Komabe, ndikofunikira kumvetsetsa kuti kuchuluka kwa minyewa ya minofu kumatsimikiziridwa makamaka ndi mtundu wamtundu wa thupi ndipo kwenikweni sikusintha m'moyo wamunthu, mosasamala kanthu za maphunziro.

Mphamvu ya glycogen pamisempha: zamankhwala am'thupi

Kuphunzitsa bwino kumanga kwamisempha kumafuna magawo awiri: Choyamba, kukhalapo kwa glycogen osungirako okwanira mu minofu musanaphunzitsidwe, ndipo chachiwiri, kubwezeretsa kopambana kwa ma depo a glycogen kumapeto kwake. Kuchita masewera olimbitsa thupi popanda malo ogulitsira a glycogen ndikuyembekeza "kuyanika", mumakakamiza thupi kuti liwotche minofu.

Ndiye chifukwa chake kukula kwa minofu ndikofunikira kuti musagwiritse ntchito protein za Whey ndi ma amino acid a BCAA kuti mukhale ndi kuchuluka kwa chakudya chamagulu muzakudya - ndipo, makamaka, kudya chakudya chokwanira kwambiri mukangophunzitsidwa. M'malo mwake, simungathe kumanga minofu mukamadya zopanda chakudya.

Momwe mungakulitsire masitolo a glycogen?

Malo ogulitsa minofu glycogen amakonzedwanso ndi zakudya kuchokera ku chakudya kapena kugwiritsa ntchito wopeza masewera (osakaniza mapuloteni ndi ma carbohydrate). Monga tafotokozera pamwambapa, pokonza chimbudzi, michere yambiri imaphwanyidwa kuti ikhale yophweka, choyamba imalowa m'magazi amtundu wa glucose, kenako imakonzedwa ndi thupi kupita glycogen.

Kutsika kwa glycemic index kwa carbohydrate inayake, pang'onopang'ono kumapereka mphamvu yake m'magazi ndipo kukwera kwake kumapangitsa kuti ma glycogen depots, osati mafuta osazungulira. Lamuloli ndilofunika makamaka madzulo - mwatsoka, mafuta osavuta omwe amadya chakudya chamadzulo amapita makamaka kumafuta pamimba.

Mphamvu ya glycogen pakuwotcha kwamafuta

Ngati mukufuna kuwotcha mafuta kudzera m'maphunziro, kumbukirani kuti thupi limadya mafuta a glycogen pokhapokha pokhapokha amapita kumalo osungira mafuta. Zili choncho chifukwa chakuti kuyikira uku ndikuti kuphunzitsidwa koyaka koyenera mafuta kuyenera kuchitidwa kwa mphindi zosachepera 40-45 ndikukoka moyenera - choyamba thupi limagwiritsa ntchito glycogen, kenako imayamba mafuta.

Zochita zikuwonetsa kuti mafuta amayaka mofulumira kwambiri pamtima wam'mawa pamimba yopanda kanthu kapena mukamaphunzitsanso maola 3-4 mutatha chakudya chomaliza - popeza pankhani iyi kuchuluka kwa glucose kuli kale pamlingo wocheperako, masitolo a minofu ya glycogen amatha kuyambira mphindi zoyambirira za maphunziro (komanso mafuta), osati mphamvu ya glucose yochokera m'magazi.

Glycogen ndiyo njira yayikulu yosungira mphamvu ya glucose m'maselo a nyama (kulibe glycogen m'minda). Mthupi la munthu wamkulu, pafupifupi gilogalamu 200 g00 ya glycogen imapangidwa, imasungidwa makamaka m'chiwindi ndi minofu. Glycogen imagwiritsidwa ntchito nthawi ya mphamvu ndi ma Cardio, ndipo pakukula kwa minofu ndikofunikira kwambiri kuti ibwezeretsenso momwe imasungidwira.