{"id":37584,"date":"2023-10-03T09:00:28","date_gmt":"2023-10-03T06:00:28","guid":{"rendered":"https:\/\/www.hepsiburada.com\/hayatburada\/?p=37584"},"modified":"2023-09-14T13:38:06","modified_gmt":"2023-09-14T10:38:06","slug":"glutamin-nedir-ne-ise-yarar-faydalari-nelerdir","status":"publish","type":"post","link":"https:\/\/www.hepsiburada.com\/hayatburada\/glutamin-nedir-ne-ise-yarar-faydalari-nelerdir\/","title":{"rendered":"Glutamin Nedir Ne \u0130\u015fe Yarar? Faydalar\u0131 Nelerdir?"},"content":{"rendered":"

Ya\u015fad\u0131\u011f\u0131m\u0131z y\u00fczy\u0131lda tar\u0131m ila\u00e7lar\u0131, g\u00fcbrelerdeki ila\u00e7lar ve verimlili\u011fi art\u0131rmak \u00fczere kullan\u0131lan pek \u00e7ok madde, besinlerin ger\u00e7ek de\u011ferinin azalmas\u0131na neden oldu. Asl\u0131nda bunu besinlerin renkleri ve tatlar\u0131ndaki kay\u0131pla da anlayabiliyoruz. Besinlerden almam\u0131z gerekenleri alamay\u0131nca da takviyelere ihtiyac\u0131m\u0131z artt\u0131. Baz\u0131 vitamin takviyeleri ve destekler, pek \u00e7ok insan\u0131n ya\u015fam\u0131n\u0131n \u00f6nemli bir par\u00e7as\u0131 haline geldi. A vitami, B vitamini, B12, C vitamini, multivitamin, D vitamini, curcumin, bal\u0131k ya\u011f\u0131, kril ya\u011f\u0131, glutatyon, glutamin gibi \u00e7ok say\u0131da farkl\u0131 se\u00e7enek insanlar\u0131n gereksinimlerine sunulur halde. Spor yapanlar, kas a\u011f\u0131rl\u0131kl\u0131 sporlar\u0131 yo\u011fun \u015fekilde tekrarlayanlar glutamin kelimesini kesinlikle duymu\u015ftur. \u00d6zellikle sporcu deste\u011fi gibi g\u00f6r\u00fcnen ya da bilinen bu amino asit t\u00fcr\u00fc, v\u00fccudun \u00f6nemli bir yap\u0131 ta\u015f\u0131 asl\u0131nda. Peki, <\/span>glutamin nedir ve ne i\u015fe yarar<\/b>? Onu daha yak\u0131ndan tan\u0131y\u0131p <\/span>glutamin faydalar\u0131<\/b>, eksikli\u011finde ne gibi belirtiler g\u00f6r\u00fcld\u00fc\u011f\u00fc konular\u0131n\u0131 de\u011ferlendirelim.\u00a0<\/span><\/p>\n

Glutamin Hakk\u0131nda<\/span><\/h2>\n

Glutamin, sadece spor yapanlar\u0131n kulland\u0131\u011f\u0131 bir destekleyici de\u011fildir. Ba\u011f\u0131rsak duvar\u0131n\u0131 sa\u011flam tutmak, cildi daha g\u00fc\u00e7l\u00fc k\u0131lmak \u00fczere de protein yap\u0131 ta\u015f\u0131 olan bu takviyeyi almal\u0131s\u0131n\u0131z. Asl\u0131nda v\u00fccudumuzun \u00fcretebildi\u011fi bu amino asit, yedi\u011fimiz besinlerden de al\u0131nabilir. Yumurta, et, peynir de bu amino asiti i\u00e7erir. Ayr\u0131ca baz\u0131 durumlarda ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin de \u00f6nemli bir gereksinimi olan glutamin, baz\u0131 durumlarda v\u00fccutta ciddi oranda azalabilir. Ya\u015fanan baz\u0131 kemik k\u0131r\u0131klar\u0131, uzun s\u00fcren gribal durumlar, yetersiz beslenmenin s\u00f6z konusu i\u015ftahs\u0131zl\u0131k hallerinde takviye olarak al\u0131nmas\u0131 \u00f6nerilir. Di\u011fer yandan g\u00fcnl\u00fck antrenman yo\u011funlu\u011fu \u00e7ok olan bireylere de tavsiye edilir.\u00a0<\/span><\/p>\n

V\u00fccudun dayan\u0131kl\u0131l\u0131\u011f\u0131 i\u00e7in \u00f6nem ta\u015f\u0131yan baz\u0131 \u00f6zel bile\u015fenler var. Bunlardan biri glutamin. Bir protein yap\u0131 ta\u015f\u0131 olan glutamin, v\u00fccut i\u00e7in \u00e7ok de\u011ferli bir amino asit t\u00fcr\u00fcd\u00fcr. Glutaminin varl\u0131\u011f\u0131 ba\u011f\u0131\u015f\u0131kl\u0131k sistemine do\u011frudan etki eder. \u00c7\u00fcnk\u00fc vitaminlerin kan i\u00e7inde bir yerden di\u011ferine ta\u015f\u0131nmas\u0131 g\u00f6reviyle ba\u011f\u0131\u015f\u0131kl\u0131\u011fa do\u011frudan katk\u0131 sa\u011flar. Peki, <\/span>glutamin nedir<\/b> ve ne i\u015fe yarar? Bu soruya glutamin faydalar\u0131, etkisi, \u00e7al\u0131\u015fma \u015fekli ve eksikli\u011fi ekseninde kapsaml\u0131 bir \u015fekilde yan\u0131t verelim.\u00a0<\/span><\/p>\n

Glutamin Nedir?<\/span><\/h2>\n

Glutamin bir amino asit \u00e7e\u015fididir. Kas ve kemik sistemi ile yak\u0131ndan ili\u015fkilidir ve ba\u011f\u0131\u015f\u0131kl\u0131kta rol oynar. \u0130nsan v\u00fccudunda iskelet kaslar\u0131nda %61 oran\u0131nda glutamin bulunur.\u00a0 \u0130ki \u00e7e\u015fit glutamin bulunur. Bunlar L-glutamin ve D-glutamindir. V\u00fccuttaki glutaminin yakla\u015f\u0131k %70\u2019i iskelet kaslar\u0131nda \u00fcretilerek ince ba\u011f\u0131rsak, b\u00f6brek ve alyuvarlara da\u011f\u0131t\u0131l\u0131r. Peki, tam olarak ne i\u015fe yarar ve glutamin neden gerekli?<\/span><\/p>\n

\"\"<\/p>\n

Glutamin Ne \u0130\u015fe Yarar?<\/span><\/h2>\n

Proteinin yap\u0131 ta\u015f\u0131 olan amino asitler bir araya gelerek bir protein zinciri olu\u015fturur. Do\u011fru protein zinciri olu\u015fmad\u0131\u011f\u0131nda bedende baz\u0131 belirtiler meydana gelir. Glutamin de bu protein yap\u0131 ta\u015flar\u0131ndan biridir. Glutaminin i\u015flevi i\u00e7in daha detayl\u0131 bilgi edinmek \u00fczere a\u015fa\u011f\u0131daki notlara bakal\u0131m.\u00a0<\/span><\/p>\n

    \n
  • \n

    Ba\u011f\u0131\u015f\u0131kl\u0131k Sistemi<\/span><\/h3>\n<\/li>\n<\/ul>\n

    Glutamin v\u00fccutta amonya\u011f\u0131 temizler. Bu da onu, ba\u011f\u0131\u015f\u0131kl\u0131k i\u00e7in vazge\u00e7ilmez yapar. Daha g\u00fc\u00e7l\u00fc bir ba\u011f\u0131\u015f\u0131kl\u0131k i\u00e7in tercih edebilirsiniz.\u00a0<\/span><\/p>\n

      \n
    • \n

      Ba\u011f\u0131rsak Floras\u0131<\/span><\/h3>\n<\/li>\n<\/ul>\n

      Ba\u011f\u0131rsak floras\u0131 i\u00e7in \u00f6nemlidir. Glutaminin, ge\u00e7irgen ba\u011f\u0131rsak sendromuna kar\u015f\u0131 v\u00fccudu korudu\u011funa dair \u00e7al\u0131\u015fmalar mevcuttur.\u00a0<\/span><\/p>\n

        \n
      • \n

        H\u00fccre B\u00fcy\u00fcmesi \/ Kas Geli\u015fimi\u00a0<\/span><\/h3>\n<\/li>\n<\/ul>\n

        H\u00fccre b\u00fcy\u00fcmesi, doku tamiri i\u00e7in nitrojene ihtiya\u00e7 vard\u0131r. Dokular aras\u0131nda nitrojen ta\u015f\u0131yarak bu konularda \u00f6nc\u00fcl i\u015flevi sa\u011flar.\u00a0<\/span><\/p>\n

          \n
        • \n

          Kas A\u011fr\u0131s\u0131n\u0131 Azaltma<\/span><\/h3>\n<\/li>\n<\/ul>\n

          Ayr\u0131ca glutamin, egzersiz s\u0131ras\u0131nda ve sonras\u0131nda yorgunlu\u011fu veya kas a\u011fr\u0131s\u0131n\u0131 azaltabilir. Bu \u015fekilde antrenmana daha fazla konsantre olman\u0131za yard\u0131m eder.\u00a0<\/span><\/p>\n

          \"Just<\/p>\n

            \n
          • \n

            Egzersiz Performans\u0131n\u0131 Art\u0131rmak<\/span><\/h3>\n<\/li>\n<\/ul>\n

            Glutamin takviyesi almak sporcular\u0131n performans\u0131n\u0131 nas\u0131l etkiler sorusunun yan\u0131t\u0131 i\u00e7in \u00e7ok say\u0131da akademik \u00e7al\u0131\u015fma yap\u0131lm\u0131\u015ft\u0131r.\u00a0 Yap\u0131lan pek \u00e7ok ara\u015ft\u0131rma glutaminin sporcularda egzersiz performans\u0131n\u0131 do\u011frudan etkilemedi\u011fini g\u00f6stermi\u015ftir ancak egzersiz s\u0131ras\u0131nda ve sonras\u0131nda olu\u015fan kas a\u011fr\u0131lar\u0131n\u0131 azaltabilece\u011fi de g\u00f6zlenmi\u015ftir. B\u00f6ylece kas iyile\u015fme s\u00fcrecini h\u0131zland\u0131rarak do\u011frudan olmasa da dolayl\u0131 olarak egzersiz performans\u0131na olumlu katk\u0131 sa\u011flad\u0131\u011f\u0131 s\u00f6ylenebilir.<\/span><\/p>\n

            \u0130nsan V\u00fccudunda Glutamin \u00dcretimi Neden Azal\u0131r?<\/span><\/h2>\n

            Normalde v\u00fccudumuz glutamin \u00fcretebiliyor. Ald\u0131\u011f\u0131m\u0131z pek \u00e7ok besinde \u00f6zellikle de protein i\u00e7eren besinlerde glutamin var ama baz\u0131 durumlarda glutamin \u00fcretimi azal\u0131yor. Bunun belirtilerini de genellikle yorgunluk olarak deneyimliyoruz. V\u00fccudu az glutamin \u00fcreten ki\u015filerde spor performans\u0131 da \u00e7ok d\u00fc\u015f\u00fck oluyor. Bilmek gerekir ki amino asitlerin seviyeleri \u00e7ok say\u0131da farkl\u0131 etkenler ili\u015fkilidir. V\u00fccutta de\u011fi\u015fen hemen her durum, onlar\u0131 etkiler. \u00d6rnek vermek gerekirse;<\/span><\/p>\n

              \n
            • Hamilelik\u00a0<\/span><\/li>\n
            • Emzirme<\/span><\/li>\n
            • Yo\u011fun egzersiz (yo\u011fun egzersiz sonucu metabolik asidoz artt\u0131k\u00e7a, b\u00f6breklerin glutamin kullan\u0131m\u0131 artar)<\/span><\/li>\n
            • Yorucu egzersizler<\/span><\/li>\n
            • Grip gibi enfeksiyonlar<\/span><\/li>\n
            • Uzun s\u00fcreli a\u00e7l\u0131k veya susuzluk<\/span><\/li>\n
            • Stres alt\u0131nda kalmak<\/span><\/li>\n<\/ul>\n

              Yukar\u0131da sayd\u0131\u011f\u0131m\u0131z durumlarda v\u00fccutta glutamin azalabilir. \u00d6ncelikle e\u011fer yo\u011fun antrenman yapan biri de\u011filseniz beslenme ile glutamin miktar\u0131n\u0131 artt\u0131rmay\u0131 deneyebilirsiniz. Daha \u00e7ok k\u0131rm\u0131z\u0131 et, bal\u0131k, hindi eti t\u00fcketmek size iyi gelebilir. kemik suyu ile kaynat\u0131lm\u0131\u015f \u00e7orbalar da etkili olabilir. Yo\u011fun antrenman yap\u0131yorsan\u0131z glutamin takviyesi alabilirsiniz. Peki, g\u0131da takviyesi olarak glutamin al\u0131rken nelere dikkat etmelisiniz?<\/span><\/p>\n

              Takviye Glutamin Al\u0131rken Nelere Dikkat Etmeli?<\/span><\/h2>\n

              \u00d6ncelikle takviye olarak glutamin s\u00fcrekli kullan\u0131lmaz. Antrenman yapt\u0131\u011f\u0131n\u0131z ya da yo\u011fun kas \u00e7al\u0131\u015fmas\u0131 yapt\u0131\u011f\u0131n\u0131z g\u00fcnlerde t\u00fcketebilirsiniz. Glutamin takviyesi tercih ederken baz\u0131 detaylar\u0131 dikkate almak gerekebilir. \u00d6ncelikle son t\u00fcketim tarihine bakmal\u0131s\u0131n\u0131z. Daha sonra takviye glutamini toz, kaps\u00fcl ya da tablet se\u00e7eneklerinden hangisi gibi alaca\u011f\u0131n\u0131za karar vermeniz gerekir. E\u011fer toz, kaps\u00fcl veya tablet olarak al\u0131n\u0131yorsa, serbest formdaki L-glutamin \u00f6nerilir. L-alanil-L-glutamin, glisil-L-glutamin hidrat veya i\u00e7inde \u201cglutamin peptid\u201d olan \u00fcr\u00fcnler gibi, glutaminin peptid-ba\u011fl\u0131 formlar ise i\u00e7ecek olarak al\u0131mda \u00f6nerilir.\u00a0<\/span><\/p>\n

              Takviye Glutamin Nas\u0131l T\u00fcketilir?<\/span><\/h3>\n

              Takviye glutamin al\u0131rken dikkat edilecek konusunda bu takviyeyi nas\u0131l t\u00fcketece\u011finizi de \u00f6\u011frenmeniz gerekir. E\u011fer toz halinde glutamin al\u0131yorsan\u0131z yo\u011furtla kar\u0131\u015ft\u0131rarak t\u00fcketebilirsiniz. Ayr\u0131ca su veya meyve sular\u0131na da kar\u0131\u015ft\u0131rabilirsiniz. Hap ya da tablet \u015feklinde glutamin al\u0131yorsan\u0131z da bi barda su ile birlikte yutabilirsiniz.\u00a0<\/span><\/p>\n

              Takviye Glutamin Almak Kilo Ald\u0131r\u0131r m\u0131?<\/span><\/h3>\n

              Glutamin \u015fi\u015fmanlat\u0131r m\u0131 gibi sorular da \u00e7ok pop\u00fcler. Bu konuda yap\u0131lan \u00e7al\u0131\u015fmalarla elde edilmi\u015f bir bulgu yok. Dolay\u0131s\u0131yla glutaminin kilo ald\u0131rma ihtimaline dair bir bilgiye sahip de\u011filiz.\u00a0<\/span><\/p>\n

              Glutamin Tozlar\u0131n\u0131n Tad\u0131 Nas\u0131l?<\/span><\/h3>\n

              Bu \u00fcr\u00fcnlerin tad\u0131 ve kokusu yok. O nedenle bir tat almazs\u0131n\u0131z. Tat fark\u0131 hissetmeksizin i\u00e7ecek ve yiyeceklere ekleyebilirsiniz.\u00a0<\/span><\/p>\n

              Glutamin gereksiniminiz varsa kolayca online sipari\u015f verebilirsiniz. Bedeninizdeki kas k\u00fctlesine yat\u0131r\u0131m yaparak g\u00fc\u00e7lenmek i\u00e7in mutlaka spor al\u0131\u015fkanl\u0131\u011f\u0131 edinin ve size destek olacak iyi bir beslenme plan\u0131na takviye baz\u0131 \u00fcr\u00fcnleri de dahil etmek \u00fczere ara\u015ft\u0131rma yap\u0131n.\u00a0<\/span><\/p>\n

               <\/p>\n","protected":false},"excerpt":{"rendered":"

              Ya\u015fad\u0131\u011f\u0131m\u0131z y\u00fczy\u0131lda tar\u0131m ila\u00e7lar\u0131, g\u00fcbrelerdeki ila\u00e7lar ve verimlili\u011fi art\u0131rmak \u00fczere kullan\u0131lan pek \u00e7ok madde, besinlerin ger\u00e7ek de\u011ferinin azalmas\u0131na neden oldu. […]<\/p>\n","protected":false},"author":10,"featured_media":37585,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[73,191],"tags":[],"class_list":["post-37584","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gelisime","category-spor-outdoor"],"yoast_head":"\nGlutamin Nedir Ne \u0130\u015fe Yarar? Faydalar\u0131 Nelerdir? - Hayatburada<\/title>\n<meta name=\"description\" content=\"Glutamin nedir ne i\u015fe yarar? Takviye glutamin kilo ald\u0131r\u0131r m\u0131? 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