Momma yensua amino acid ho ade wɔ nsɛm a ɛnyɛ den mu. Dɛn nti na wo nipadua hia wɔn?

Ebia woate ‘Amino Acids’ ho asɛm, ɛnte saa? Ebia bere a yɛreka aduan ho asɛm, anaasɛ nnipa a wɔteɛteɛ wɔn apɔw mu no. Dɛn ankasa ne eyinom? Dɛn nti na ɛho hia yɛn nipadua saa? Okay, momma yɛnka eyi ho asɛm nnɛ wɔ ɔkwan tiawa a wubetumi ate ase so.

Dɛn ne Amino Acids? Momma yɛnte ase tiawa.

Fa no sɛ, yɛn Sinhala nkyerɛwde no wɔ nkyerɛwde. Yɛde nkyerɛwde yi bom mmiako mmiako na ɛyɛ nsɛmfua, ɛnte saa? Saa na amino acid ahorow te. Amino acid yɛ nneɛma nketenkete a ɛka bom yɛ protein te sɛ birikisi. Saa amino acid ahorow yi bom mmiako mmiako na ɛyɛ nkɔnsɔnkɔnsɔn atenten ma ɛyɛ protein. Protein ahorow mpempem pii wɔ yɛn nipadua mu, na emu biara wɔ adwuma pɔtee bi a ɛsɛ sɛ ɛyɛ. Protein biara wɔ amino acid ahorow a ɛtoatoa so soronko. Saa nnidiso nnidiso no na ɛkyerɛ sɛnea saa protein no te, ne dwumadi a ɛyɛ wɔ yɛn nipadua mu.

Sɛ yɛbɛka no tiawa a, sɛ amino acid yɛ nkyerɛwde a, ɛnde protein yɛ nsɛmfua a saa nkyerɛwde no na ɛka bom. Sɛnea wɔka nsɛmfua bom yɛ kasamu no, saa ara na wɔde protein ahorow bom ma ɛboa ma yɛkyekye nneɛma ahorow wɔ yɛn nipadua mu, te sɛ ntini ne hormone ahorow.

So amino acid ahorow bi wɔ hɔ? Momma yenhu!

Yɛn nipadua hia amino acid ahorow bɛyɛ 20 na ama ayɛ adwuma yiye. Wɔka saa ahorow aduonu yi bom mmiako mmiako ma ɛyɛ protein ahorow a ɛwɔ yɛn nipadua mu no. So ɛno nyɛ nwonwa?

Nanso, saa amino acid ahorow yi mu no, ahorow 9 na yɛn nipadua ntumi nyɛ, a ɛkyerɛ sɛ ɛsɛ sɛ yenya fi aduan mu. Eyinom ne nea yɛfrɛ no ‘Amino Acids a Ɛho Hia’ . Yɛn nipadua betumi ayɛ ahorow 11 a aka no, enti wɔfrɛ no ‘Nonessential Amino Acids’ .

Essential Amino Acids - Ɛsɛ sɛ wonya eyinom fi aduan mu!

Ɛsɛ sɛ yenya saa amino acid ahorow 9 a ɛho hia yi fi nnuan a yedi na yɛnom no mu. Efisɛ yɛn nipadua ntumi mma wɔn. Ma yɛnhwɛ nea wɔyɛ ne ɔsom a wɔde ma yɛn nipadua.

• Histidine: Eyi boa ma yɛyɛ histamine, nnuru bi a ɛwɔ yɛn amemene mu a ɛho hia ma yɛn nipadua mu tumi a ɛko tia nyarewa no dwumadi , aduan a yedi, nna, ne nna mu dwumadi.
• Isoleucine: Eyi ka ntini ahorow a ɛma nipadua no yɛ adwuma ne nipadua no mu tumi a ɛko tia nyarewa no ho. Ɛboa nso ma wɔyɛ hemoglobin a ɛde mframa pa kɔ mogya no mu, na ɛma nipadua no ahoɔden yɛ adwuma yiye.
• Leucine: Leucine boa yɛn nipadua ma ɛyɛ protein na ɛyɛ onyin hormone . Ɛnyɛ ɛno nko, na mmom ɛboa ma ntini mu ntini nyin, siesie, kuru sa, ne asikre dodow a ɛwɔ mogya mu nso.Eyi nso ho hia ma tumidi. Fa no sɛ, sɛ woyɛ obi a woteɛteɛ w’apɔw mu wɔ apɔw-mu-teɛteɛ dan mu a, saa leucine yi yɛ biribi a ɛboa kɛse ma wo ntini kyekye na wo ho yɛ den.
• Lysine: Lysine di dwuma titiriw wɔ hormone ne ahoɔden a wɔyɛ mu. Ɛho hia nso ma calcium a ɛho hia ma nnompe no twetwe, na yɛn nipadua mu tumi a ɛko tia nyarewa no yɛ adwuma yiye.
• Methionine: Methionine boa ma yɛn nipadua no ntini nyin, ɛma nipadua no yɛ adwuma (ɔkwan a wɔfa so dan aduan ma ɛbɛyɛ ahoɔden) , na ɛma awuduru fi nipadua no mu . Ɛboa nipadua no nso ma ɛtwetwe nneɛma a ɛho hia te sɛ zinc ne selenium .
• Phenylalanine: Eyi ho hia na ama yɛatumi ayɛ nnuru abɔfo a ɛho hia wɔ yɛn amemene mu, te sɛ dopamine (a ɛfa anigye ne abotɔyam ho nkate ho), epinephrine (hormone bi a ɛyɛ adwuma wɔ tebea horow a egye ntɛmpɛ mu), ne norepinephrine (a ɛfa adwene ne dwumadi ho). Ɛho hia nso ma amino acid afoforo a wɔyɛ.
• Threonine: Threonine ho hia ma protein ahorow a wɔfrɛ no collagen (a ɛma honam ani yɛ den na ɛyɛ den) ne elastin (a ɛma honam ani trɛw). Saa protein ahorow yi ma yɛn honam ani ne ntini a ɛka bom no yɛ nhyehyɛe. Wɔboa nso ma mogya tu bere a yɛapira no, na ɛboa ma mogya gyae. Threonine nso ho hia ma srade a ɛkɔ nipadua no mu ne nipadua mu ahoɔden a ɛko tia nyarewa no.
• Tryptophan: Eyi boa ma nitrogen kari pɛ wɔ yɛn nipadua mu. Ɛboa nso ma wɔyɛ amemene mu nnuru bi a wɔfrɛ no serotonin . Serotonin di yɛn adwene, yɛn akɔnnɔ, ne nna so. Ɛtɔ da bi a, banana a yɛdi anaa nufusu bi a yɛbɛnom no betumi ama yɛn ho atɔ yɛn na yɛada, na ebia efi tryptophan yi.
• Valine: Valine boa ma ntini nyin, ntini siesie, na ɛma ahoɔden. Eyi nso yɛ amino acid a ɛho hia yiye ma wɔn a wɔteɛteɛ wɔn apɔw mu.

Amino Acids a Ɛho Nhia - Nea yɛn nipadua betumi ayɛ!

Sɛnea yɛadi kan aka no, yɛn nipadua betumi ayɛ amino acid 11 a aka no. Eyi kyerɛ sɛ ɛnsɛ sɛ yɛhwehwɛ wɔn pɔtee wɔ yɛn aduan mu, nanso yebetumi anya wɔn wɔ awosu mu afi aduan a ɛkari pɛ mu. Eyinom ho nhwɛso ne alanine, arginine, ne asparagine.

Conditional Amino Acids - deɛ ɛhia wɔ mmerɛ pɔtee bi mu nko ara

Amino acid kuw titiriw foforo bi wɔ hɔ a wɔfrɛ no ‘amino acid ahorow a ɛwɔ tebea bi mu.’ Mpɛn pii no, eyinom hyɛ kuw a ɛnyɛ nea ɛho hia mu, a ɛkyerɛ sɛ nipadua no betumi ayɛ.Nanso sɛ yɛyare anaa yɛwɔ adwennwen pii a, eyinom bɛyɛ nea ɛho hia. Eyi kyerɛ sɛ wɔ mmere a ɛtete saa mu no, ebia nipadua no rentumi nyɛ eyinom dodow a wɔhwehwɛ, na afei ɛsɛ sɛ yenya pii fi aduan mu. Arginine, Cysteine, ne Glutamine ka kuw yi ho.

Dɛn ne amino acid ahorow no nhyehyɛe? Momma yensua ho ade kakra.

Eyi yɛ nyansahu mu asɛm kakra, nanso sɛ yɛbɛka no tiawa a, amino acid biara wɔ nhyehyɛe titiriw bi. Ɛwɔ akuw afoforo pii a ɛbata carbon atom bi a ɛwɔ mfinimfini ho. Nanso amino acid biara yɛ soronko wɔ foforo ho esiane ɔfã bi a wɔfrɛ no ‘R-kuw’ nti. Saa R-kuw no na ɛkyerɛ sɛnea saa amino acid no yɛ nnuru. Afei wɔde biribi a wɔfrɛ no ‘peptide nkitahodi’ na ɛka saa amino acid ahorow yi bom. Saa na wɔyɛ protein ahorow. Afei saa protein ahorow yi bobɔw yɛ nneɛma pɔtee a ɛwɔ afã abiɛsa. Saa nsusuwii ahorow yi na ɛkyerɛ sɛnea protein no yɛ adwuma.

"Kae kɛkɛ sɛ amino acid ahorow bom yɛ protein ahorow, te sɛ nea nhwiren bom yɛ kɔnmuade no."

Dɛn na amino acid yɛ yɛn nipadua? Wɔn hia a ɛho hia

Seesei yenim sɛ yɛn nipadua de amino acid yɛ protein. Enti, protein biara dwumadi gyina amino acid biara su ne ɔkwan a wɔfa so ka bom no so. Enti, amino acid ahorow ka nnwuma pii a ɛho hia yiye wɔ yɛn nipadua mu. Ma yɛnhwɛ nea ɛyɛ atitiriw no:

• Ɛboa ma aduan a yedi: Eyinom boa nipadua no ma ɛyam aduan a yedi no yiye na ɛtwe aduannuru fi mu.
• Ɛboa ma nipadua no mu ntini nyin na esiesie: Fa no sɛ woapira ketewaa bi. Eyinom ho hia ma saa opira no ayaresa, ne nneɛma te sɛ ntini ne honam ani hwɛbea a ɛwɔ yɛn nipadua mu no nyin na ɛkɔ so tra hɔ. Sɛ woteɛteɛ w’apɔw mu wie a, wo ntini yɛ wo yaw, ɛnte saa? Saa bere no, saa amino acid ahorow yi na esiesie wɔn.
• Ɔyɛ hormone ne amemene mu nnuru (neurotransmitters): Eyinom ho hia na ama yɛatumi ayɛ hormone a ɛhwɛ yɛn nipadua no dwumadi pii so, ne amemene mu nnuru a ɛhwɛ nneɛma te sɛ yɛn adwene, nna, ne yɛn adwene so.
• Ɛma ahoɔden: Ɛtɔ mmere bi a, sɛ yɛn nipadua no nni ahoɔden a ɛdɔɔso mfi carbohydrates ne srade mu a, wɔde amino acid nso di dwuma sɛ ahoɔden fibea.
• Ɛboa ma yɛn honam ani, ti nhwi, ne nnadewa nya apɔwmuden: Eyinom boa ma yɛn honam ani hyerɛn, yɛn ti nhwi mu yɛ den, na yɛn nnadewa yɛ apɔwmuden.
• Ɛma Ntini: Amino acid ho hia na ama ntini ayɛ kɛse, titiriw ma wɔn a wɔteɛteɛ wɔn apɔw mu.
• Ɛhyɛ nipadua no mu tumi a ɛko tia nyarewa no mu den: Ɛsɛ sɛ yɛn nipadua mu tumi a ɛko tia nyarewa no mu yɛ den na ama yɛabɔ yɛn ho ban afi nyarewa ho. Saa nnuan yi boa wɔ ɛno nso mu.
• Ɛma aduan mu nneɛma a ɛfata kɔ so tra hɔ: Eyinom nso ho hia ma yɛn dwensɔtwaa akwahosan.

Amino acid dodow ahe na yehia da biara?

Mmara biara nni hɔ a ɛkyerɛ sɛ ɛsɛ sɛ wudi nnuan a amino acid wom wɔ adidi biara mu. Nanso ɛho hia sɛ wokɔ so kari pɛ wɔ eyinom mu da mũ no nyinaa. Da biara da sika a wɔkamfo kyerɛ (RDA) wɔ hɔ a ɛkyerɛ amino acid biara a ɛho hia a wuhia da biara. Sɛ nhwɛso no, dodow a wɔkamfo kyerɛ wɔ nipadua mu duru kilogram 1 (nkaribo 2.2) biara mu ni:

• Histidine: miligram 14 na ɛyɛ adwuma
• Isoleucine: miligram 19 na ɛyɛ adwuma
• Leucine: Ɛyɛ miligram 42
• Lysine: Ɛyɛ miligram 38
• Methionine: Ɛyɛ miligram 19
• Phenylalanine: miligram 33 na ɛwɔ hɔ
• Threonine: Ɛyɛ miligram 20
• Tryptophan: Ɛyɛ miligram 5
• Valine: miligram 24 na ɛyɛ adwuma

Nanso sɛ wokɔ na wodi aduan miligram yi a, ɛyɛ ɔhaw kɛse. Sɛ yɛbɛka no tiawa a, sɛ wudi aduan a ɛkari pɛ na ahoɔden wom a, wubenya amino acid dodow a wuhia no fi awosu mu. Enti nsusuw saa nneɛma a ɛkari pɛ yi ho pii. Didi yiye, di ahorow ahorow, ɛno ara ne no.

Nnuan bɛn na amino acid wom? Ma yɛnhwɛ nea ɛsɛ sɛ wudi.

Wohu amino acid ahorow a ɛho hia wɔ nnuan ahorow mu. Nneɛma a eye sen biara a wonya amino acid ne mmoa protein. Ɛno kyerɛ nneɛma te sɛ nantwinam, akokɔnam, mpataa, ne nkesua. Ɛnyɛ den sɛ yɛn nipadua bɛtwe eyinom na ɛde adi dwuma.

Complete Proteins - Edin ahodoɔ nyinaa wɔ hɔ a wɔde frɛ yeinom!

Yɛfrɛ nnuan a amino acid a ɛho hia 9 a yɛkaa ho asɛm no nyinaa wom no ‘Complete Proteins’ . Sɛ yedi eyinom a, yenya ahorow 9 no nyinaa. Nhwɛso ahorow ne:

• Nantwinam
• Akokɔ ne nkokɔ nam afoforo
• Nsunam
• Nkwaa a wɔde yɛ nkesua
• Nufusu ne nufusu mu nneɛma (te sɛ yogurt, cheese) .
• Soya ( te sɛ soya nam, tofu) .
• Quinoa na ɔkyerɛwee
• Buckwheat a wɔde yɛ aduan

Proteins a enni mũ - Ɛsɛ sɛ wofa eyinom mu dodow bi bom.

Nnuan bi wɔ hɔ a amino acid a ɛho hia no kakraa bi pɛ na ɛwom, na ɛnyɛ ne nyinaa. Wɔfrɛ eyinom ‘protein ahorow a enni mũ’ . Nhwɛso ahorow:

• Nnuadewa (te sɛ cashew, atoko, almond) .
• Nnua (aba - te sɛ akutu aba, owia aba) .
• Atoko te sɛ bankye, peas, green beans, lentils
• Aburow bi (te sɛ paanoo a wɔde aburow ayɛ, oats) .

Sɛ woyɛ obi a onni nam anaasɛ wodi nam, a ɛkyerɛ sɛ wunnni nam, mpataa, nkesua, anaa nufusu a, ɛho behia sɛ wudi protein ahorow a enni mũ yi pii da koro. Ɛno ansa na wubenya amino acid 9 a ɛho hia no nyinaa. Sɛ nhwɛso no, wubetumi ayɛ eyi denam atoko a wode aburow ka ho anaa atoko bɔta a wode bɛka paanoo ho no so. Enti biribiara nni hɔ a ɛsɛ sɛ wusuro, bere tenten a woreyɛ w’aduan ho nhyehyɛe no.

So eye sɛ wobɛnom amino acid a wɔde ka aduan ho?

Sɛ wudi aduan a ahoɔden wom na ɛkari pɛ a, wo nipadua no benya amino acid ahorow a ɛho hia a ehia nyinaa. Enti, ɛho nhia sɛ wɔnom nnuru a wɔde ka aduan ho . Nnipa binom nom amino acid a wɔde ma wɔn na aboa wɔn ma wɔada yiye, ama wɔn adwene atu mpɔn, anaasɛ ama wɔn apɔw-mu-teɛteɛ atu mpɔn. Nanso, nnwumakuw te sɛ U.S. Aduan ne Nnuru Dwumadibea (FDA) mpene saa nnuru a wɔde ka aduan ho yi .

" Nea ɛho hia sen biara ne sɛ, akyinnye biara nni ho sɛ ɛsɛ sɛ wo ne wo duruyɛfo kasa ansa na woafi ase anom nnuru biara a wɔde ka ho, amino acid a wɔde ma mpo. "

Oduruyɛfo nkutoo na obetumi aka akyerɛ wo sɛ ebia wuhia biribi a ɛte saa ankasa, anaasɛ ebetumi de ɔhaw biara aba wo so. Mma nsɛe wo sika na yɛ biribi a epira wo nipadua.

Enti, nneɛma a etwa to a ɛsɛ sɛ wokae (Take-Home Message) .

Okay, yɛaka amino acid ho asɛm pii nnɛ, ɛnte saa? Mewɔ anidaso sɛ moanya wɔn ho ntease pa mprempren. Sɛ yɛbɛbɔ no mua a, nsɛntitiriw a ɛsɛ sɛ yɛkae ni:

• Amino acid ne nneɛma atitiriw a ɛkyekye protein ahorow, te sɛ nkyerɛwde a wɔaka abom ma ayɛ nsɛmfua no ara pɛ.
• Yɛn nipadua hia amino acid ahorow bɛyɛ 20. Eyinom mu 9 yɛ ‘ɛho hia’ , a ɛkyerɛ sɛ ɛsɛ sɛ wonya fi aduan mu. Yɛn nipadua na ɛyɛ 11 a aka no.
• Amino acid yɛ nnwuma atitiriw pii wɔ yɛn nipadua mu: ɛkyekye ntini na esiesie, ɛyɛ hormone, ɛma ahoɔden, na ɛma nipadua no tumi ko tia nyarewa.
• Ade a ɛho hia sen biara ne sɛ wubedi aduan a ɛkari pɛ. Saa kwan no so no wubenya amino acid a wuhia nyinaa. Fa ‘protein a edi mũ’ te sɛ nantwinam, akokɔnam, mpataa, nkesua, ne nufusu a wɔde yɛ nneɛma, ne ‘protein a enni mũ’ te sɛ nnuaba, bankye, ne atoko ka ho.
• Hwɛ hu sɛ wobɛkɔ oduruyɛfo nkyɛn ansa na woanom nnuru a wɔde ka aduan ho.

Enti, susuw w’aduan ho na hwɛ hu sɛ worenya aduannuru a ɛsom bo a wɔfrɛ no amino acids yi dodow a ɛfata. Sɛ wowɔ nsɛmmisa anaa adwenem naayɛ bi a, ɛbɛyɛ papa sɛ wobɛkɔ oduruyɛfo anaa aduannuru ho ɔbenfo nkyɛn akɔhwehwɛ afotu. Sɛ yɛbɛkɔ so anya apɔwmuden a, ɛho hia paa sɛ yɛhwɛ yiye wɔ nea yedi ho!

` Amino acids, proteins, amino acids a ɛho hia, aduannuru, adidi pa, nipadua nyin, nipadua mu ahoɔden a ɛko tia nyarewa