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谷氨酰胺 (Glutamine) 是人体中最丰富的氨基酸之一,有许多健康作用,包括:
制造肌肉组织的蛋白质 为保护我们的肠道的细胞提供能量 支持免疫系统细胞 帮助肝脏排除外来物质 人体可以自行合成谷氨酰胺,也可以从食物中获取,如小麦、花生、玉米和牛奶。缺乏谷氨酰胺非常罕见,且不是由于摄入不足引起,而是由于基因缺陷引起。然而,研究表明补充谷氨酰胺可能具有一些健康益处,科学家们继续研究这种氨基酸预防或治疗某些疾病的潜力。
尽管我们的身体会自己制造所需的谷氨酰胺,但在受到损伤或疾病的压力时可能需要更多的谷氨酰胺。许多临床研究表明,谷氨酰胺有助于缓解癌症治疗的影响,如肌肉消耗、口腔炎症、恶心、呕吐和腹泻。补充还与患病患者的住院时间缩短和死亡率降低有关。
L-Glutamine 和 Glutamine 指的是同一种物质。Glutamine(谷氨酰胺)是一种氨基酸,而在生物化学中,许多氨基酸存在两种形式,即左旋(L-形式)和右旋(D-形式)。人体中和营养学中通常所指的是左旋形式,即 L-Glutamine。在没有特别指明的情况下,谈论 Glutamine 通常指的就是 L-Glutamine。
本文功效和副作用部分编译自健康科普网站 healthline 的这篇文章 。
这些发现得到了关于谷氨酰胺健康效应的研究支持,包括:
1. 可能支持免疫系统 谷氨酰胺是身体淋巴细胞的主要燃料源,淋巴细胞是白细胞,负责对抗感染和疾病。但当我们生病或受伤时,血液中的谷氨酰胺水平会下降,从而降低这些免疫细胞捍卫身体的能力。虽然对于是否能增强健康人免疫力的证据存在争议,但研究表明它可以改善病情时的康复时间并减少并发症。
2. 可能调节肠道健康 谷氨酰胺的免疫系统支持与它在我们的肠道中的作用密切相关。这种氨基酸有助于维护你的肠道内膜,确保身体吸收所需的营养物质,支持身体健康并保护免受严重问题如渗漏性肠道综合症的影响。我们的肠道是免疫系统中最大的器官,这就是为什么一些科学家认为谷氨酰胺可以支持更好的免疫力。有证据表明,谷氨酰胺补充剂还可能对肠道疾病如克隆病、乳糜泻和肠道炎症的患者有益。
3. 可能协助肌肉恢复 谷氨酰胺是维持肌肉蛋白质的必需品。它最初以促进肌肉增长和脂肪燃烧为宣传口号而广受欢迎。科学家们继续研究这些声明,虽然研究没有证实任何增肌效果,但它可能有助于减轻疲劳和改善锻炼恢复。研究表明,补充谷氨酰胺时,运动员的肌肉疼痛和力量损失较少。它还可能减少肌肉损伤和锻炼表现,但对这些影响的研究仍在进行中。
安全性与风险 由于我们的身体能够自主制造谷氨酰胺并且它也存在于许多食物中,因此在正常剂量下它被认为是安全的。但是,还存在一些潜在的健康风险,因此在添加谷氨酰胺补充剂到您的饮食前请与您的医生咨询。在服用谷氨酰胺前需要考虑的潜在风险可能包括:
长期补充 :长时间高剂量的补充可能会改变我们的身体分配和使用氨基酸,包括谷氨酰胺本身。这种变化的长期影响尚不明确,但它可能会增加健康问题的风险。 危险的副作用 :虽然不常见,大量的谷氨酰胺可能会引起一些需要医生注意的副作用,包括尿血、皮肤颜色改变、下腰疼痛、心跳加快、头晕或皮疹。 轻微的副作用 :将谷氨酰胺补充剂引入您的饮食中可能会引起一些轻微的副作用。最常见的不良反应包括咳嗽和大便变化。建议从低剂量开始让您的身体适应补充剂,但是如果不适程度严重或持续不退,请咨询您的医生,因为您可能有过敏反应。 怀孕期间 :没有足够的证据证明谷氨酰胺对于怀孕或哺乳的女性是安全的。 肝脏和肾脏疾病 :谷氨酰胺补充剂可能会加重肝脏和肾脏疾病的症状。 用量和剂量 您摄入谷氨酰胺的量和频率取决于您服用它的原因。一般来说,临床试验使用每天 5 至 45 克的剂量,持续时间长达六周,没有负面副作用。研究人员估计我们每天从饮食中摄取大约 3 至 6 克。由于高剂量谷氨酰胺的长期效果尚不清楚,请根据产品说明书的建议低剂量补充膳食摄入量。建议先咨询医生以确保对您的健康安全。
3 种 L-谷氨酰胺保健品推荐
$28.95 on Amazon Also at iHerb Nutricost L-谷氨酰胺粉 1 公斤|200 份 非转基因、素食、无大豆、无麸质
Nutricost L-Glutamine 高质量、无添加剂的 L-谷氨酰胺粉,其生产基地符合 GMP 要求,每份含有 5 克 L-谷氨酰胺,与 6-10 盎司 (180-300 ml) 水混合服用。
Nutricost 是一家健康补充剂公司,成立于 2012 年,总部位于美国犹他州的奥格登市。他们的产品包括维生素、矿物质、蛋白质粉、氨基酸、膳食纤维和其他营养品等,生产工艺和生产设施符合 GMP 标准,并接受第三方检测,以确保产品的质量和纯度。Nutricost 还提供适合素食主义者和各种饮食要求的产品,例如无大豆、无麸质和无乳糖等。
$17.67 on Amazon Also at iHerb MuscleTech 100% 谷氨酰胺粉 300 克|60 份 无味无味、快速补充 L-谷氨酰胺
MuscleTech 100% Glutamine 每份提供 5 克的 L-谷氨酰胺,可以迅速补充训练期间消耗的 L-谷氨酰胺。剧烈训练时,肌肉可以失去高达 50% 的谷氨酰胺储存,因此需要快速补充。这种无味无味的配方可以与肌酸、支链氨基酸、前锻炼粉和蛋白质粉等混合使用。混合 8 盎司的水或喜欢的运动饮料,建议在训练前 45 到 60 分钟、以及训练后分别服用 1 份。
MuscleTech 创立于 1995 年,是加拿大公司 Iovate Health Sciences Inc 旗下的健身营养品牌,提供各种高质量的膳食补充剂和营养品,包括蛋白质粉、肌酸 、氨基酸、锻炼剂、膳食纤维和维生素等。他们的产品通过第三方认证,受到很多专业运动员和健身教练的欢迎。旗下的明星产品还有男士综合维生素 、咖啡因能量补剂 、男士睾酮增强剂 等。
$9.75 on Amazon Also at iHerb NOW Foods L-谷氨酰胺 500 毫克,120 粒 非转基因、素食、支持免疫功能
Now Supplements L-谷氨酰胺 胶囊 为素食主义者和纯素主义者提供了符合特定饮食习惯的补充剂选择。这些胶囊每个含有 500 毫克 L-麩胺酸,采用米粉、纤维素和硬脂酸镁作为辅助成分,不含糖、盐、酵母、小麦、麸质、玉米、大豆、牛奶、鸡蛋、贝类和防腐剂,适合多种特殊饮食需求。这些胶囊由植物来源的纤维素制成,不含动物成分。然而,需要更大剂量 L-麩胺酸的运动员或偏好粉末状补充剂的消费者可能需要寻找其他产品。
Now Supplements 是一家受欢迎的健康食品和补充剂品牌,提供高品质、经济实惠的产品,包括维生素、矿物质、草药等。该公司遵循严格的优良生产规范,确保产品纯净、有效。Now Supplements 也注重环保和可持续发展,提供多种特殊饮食需求的产品,如无麸质、无乳制品、非转基因和素食友好选项。
保健品是否能帮助你更好地完成训练,提升运动表现,获得竞争优势吗?
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相关文章 Last update on 2025-04-05. Affiliate links and images from Amazon Product Advertising API. This website is an Amazon Associate. We earn from qualifying purchases.
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