Hoe voorkom ik een tekort aan glutamine?
Glutamine is een aminozuur dat we zelf in ons lichaam produceren. Er zijn ongeveer twintig verschillende aminozuren die we zelf produceren, maar glutamine is daarvan met afstand de belangrijkste. Om een indruk te krijgen: van alle aminozuren in ons lichaam bestaat ongeveer een derde deel uit glutamine. Vooral in onze longen en in spierweefsel komen we glutamine tegen. Als we er onvoldoende van hebben, heeft dat consequenties voor veel processen in ons lichaam, want glutamine speelt onder meer een rol bij de spijsvertering, de celdeling, ons afweersysteem en ook bij het goed functioneren van onze hersenen.
Hoe komen we aan voldoende glutamine?
Zoals gezegd maken we de dit aminozuur zelf aan. Daarvoor hebben we echter wel glutaminezuur nodig en dat zit in onze voeding. Zet bijvoorbeeld regelmatig kip, ei, melk of kwark op het menu om glutaminezuur binnen te krijgen. Ook in tarwe, rijst, maïs en kaas zit glutaminezuur, evenals in bepaalde koolsoorten en in bonen. Met een gezond dieet, rijk aan voedingsstoffen en antioxidanten, ben je gewoonlijk prima in staat om zelf voor voldoende glutaminezuur in je lichaam te zorgen. Als je een actieve levensstijl hebt of als je aan sport doet, kan de behoefte aan glutaminezuur echter hoger zijn dan via de voeding te realiseren is. Ook wanneer iemand bijvoorbeeld chronisch ziek is, kan vrij gemakkelijk een tekort aan glutamine ontstaan. Als we niet genoeg glutamine aanmaken, gaat het lichaam vervolgens spierweefsel afbreken om dat tekort te compenseren. Zie hier een belangrijke reden voor het feit dat mensen met een chronische ziekte vaak minder spierkracht hebben. Er is simpelweg minder spierweefsel beschikbaar.
Voedingssupplement
Het is goed mogelijk om glutamine als voedingssupplement in te nemen. In bepaalde gevallen is het zelfs aan te bevelen, bijvoorbeeld wanneer iemand moet genezen van een ernstige verwonding. Omdat bij wondgenezing sprake is van een hogere celdeling dan gewoonlijk, is er ook tijdelijk een hogere behoefte aan glutamine. Dan is natuurlijk nog wel de vraag of het kwaad kan om meer glutamine in te nemen dan strikt noodzakelijk is. Hier is onderzoek naar gedaan, waarbij gebleken is dat er geen noemenswaardige bijwerkingen geconstateerd werden bij gezonde volwassenen die gedurende meerdere dagen achtereen een hoge dosis glutamine innamen. Wel blijken sommige mensen overgevoelig te zijn voor het natriumzout van glutaminezuur.
Gevolgen van een tekort aan glutamine
Wanneer we niet voldoende glutamine kunnen aanmaken, functioneert ons immuunsysteem niet meer naar behoren. Dat wil zeggen dat we meer vatbaar zullen zijn voor infecties. Maar ook wanneer we een zware fysieke inspanning moeten leveren, neemt de behoefte aan glutamine toe. Hebben we niet voldoende van dit aminozuur voorradig, dan kunnen we dus ook geen grote prestaties meer leveren. Maar dat is niet het enige. Een gebrek aan glutamine zorgt ervoor dat onze hersenen niet voldoende is staat is om bepaalde neurotransmitters aan te maken en dat zorgt er weer voor dat we mentaal minder stabiel worden. Ook vermoeidheid en een slecht concentratievermogen kunnen het gevolg zijn van een tekort aan glutamine.
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