Mina míasrɔ̃ nu tso amino acidwo ŋu le mɔ bɔbɔe aɖe nu. Nukatae wò ŋutilã hiã wo?

Ðewohĩ èse ‘Amino Acids’ ŋkɔ kpɔ, alo? Ðewohĩ ne wole nu ƒom tso nuɖuɖu ŋu, alo le amesiwo dea kame dome. Nukawo tututue nye esiawo? Nukatae wole vevie na míaƒe ŋutilã alea gbegbe ɖo? Enyo, mina míaƒo nu tso esia ŋu egbea le mɔ bɔbɔe aɖe si gɔme nàte ŋu ase nu.

Nukae nye Amino Acids? Mina míase egɔme bɔbɔe.

Bu eŋu kpɔ, ŋɔŋlɔdzesiwo le míaƒe Sinhalagbe me ŋɔŋlɔdzesiwo me. Míewɔa nyawo to ŋɔŋlɔdzesi siawo ƒoƒo ƒu ɖekae me, alo? Aleae amino acidwo le. Amino acid nye akpa sue siwo wɔa proteinwo abe anyikpe ene. Amino acid siawo va ƒoa ƒu ɖekaɖeka eye wowɔa kɔsɔkɔsɔ didiwo tsɔ wɔa protein. Protein ƒomevi vovovo akpe geɖe le míaƒe ŋutilã me, eye dɔ aɖe koŋ le wo dometɔ ɖesiaɖe si wòle be wòawɔ. Amino acid ƒe ɖoɖo tɔxɛ aɖe le protein ɖesiaɖe ŋu. Ðoɖo mae afia protein ma ƒe nɔnɔme, kple dɔ si wòwɔna le míaƒe ŋutilã me.

Kpuie ko la, ne amino acidwo nye ŋɔŋlɔdzesiwo la, ekema proteinwoe nye nya siwo wotsɔ ŋɔŋlɔdzesi mawo wɔ. Abe ale si ko woƒoa nyawo nu ƒu tsɔ wɔa nyagbewo ene la, nenema ke woƒoa proteinwo nu ƒu be wòakpe ɖe mía ŋu míatu nu vovovowo ɖo le míaƒe ŋutilã me, abe lãmenugbagbeviwo kple lãmetsiwo ene.

Ðe amino acid ƒomevi aɖewo lia? Mina míakpɔe ɖa!

Míaƒe ŋutilã hiã amino acid ƒomevi vovovo siwo ade 20 hafi wòate ŋu awɔ dɔ nyuie. Woƒoa ƒomevi blaeve siawo nu ƒu ɖekaɖeka tsɔ wɔa protein siwo le míaƒe ŋutilã me. Ðe esia mewɔ nuku oa?

Gake le amino acid siawo dome la, ƒomevi 9 ye míaƒe ŋutilã mate ŋu awɔ o, si fia be ele be míakpɔ wo tso nuɖuɖu me. Esiawoe nye nusiwo míeyɔna be ‘Amino Acid Veviwo’ . Míaƒe ŋutilã ate ŋu awɔ ƒomevi 11 bubuawo, eyata woyɔa wo be ‘Nonessential Amino Acids’ .

Amino Acid Veviwo - Ele be woakpɔ esiawo tso nuɖuɖu me!

Ele be woakpɔ amino acid vevi 9 siawo tso nuɖuɖu siwo míeɖuna kple esiwo míenona me. Elabena míaƒe ŋutilã mate ŋu awɔ wo o. Na míakpɔ nusiwo wonye kple subɔsubɔdɔ si wowɔna na míaƒe ŋutilã ɖa.

• Histidine: Esia kpena ɖe mía ŋu míewɔa histamine, si nye atike aɖe si le míaƒe ahɔhɔ̃ me si le vevie na míaƒe dɔlélenutsiŋutete ƒe dɔwɔwɔ , nuɖuɖumeŋusẽ, alɔ̃dɔdɔ, kple gbɔdɔdɔ ƒe dɔwɔwɔ.
• Isoleucine: Esia kpɔa gome le lãmekawo ƒe dɔwɔwɔ kple dɔlélenutsiŋutete me. Ekpena ɖe ame ŋu hã be woawɔ hemoglobin, si tsɔa ɔksidzin le ʋua me, eye wòɖɔa ŋutilãa ƒe ŋusẽ ɖo.
• Leucine: Leucine kpena ɖe míaƒe ŋutilã ŋu wòwɔa proteinwo eye wòwɔa tsitsime lãmetsiwo . Menye ema ɖeɖeko o, ekpena ɖe lãmekawo ƒe tsitsi, wo dzadzraɖo, abi ƒe dɔyɔyɔ, kple sukli ƒe agbɔsɔsɔ le ʋu me hã ŋu.Esia hã le vevie na dziɖuɖu. Bu eŋu kpɔ, ne ènye amesi dea kame le kamedefefewɔƒe la, leucine sia nye nusi kpena ɖe ŋuwò ŋutɔ le wò lãmekawo tutuɖo kple ŋusẽdodo me.
• Lysine: Lysine wɔa akpa vevi aɖe le lãmetsiŋusẽ kple ŋusẽ wɔwɔ me. Ele vevie hã na calcium si le vevie na ƒuwo ƒe xɔxlɔ̃, kple míaƒe dɔlélenutsiŋutete ƒe dɔwɔwɔ nyuie.
• Methionine: Methionine kpena ɖe míaƒe ŋutilã ƒe lãmenugbagbeviwo ƒe tsitsi, lãmenugbagbeviwo ƒe dɔwɔwɔ (si nye nuɖuɖu tɔtrɔ wòzua ŋusẽ) , kple aɖi ɖeɖeɖa ŋu . Ekpena ɖe ŋutilãa ŋu hã be wòaxɔ mineral veviwo abe zinc kple selenium ene .
• Phenylalanine: Esia hiã be wòawɔ atikewo ƒe dɔla veviwo le míaƒe ahɔhɔ̃ me, abe dopamine (si do ƒome kple dzidzɔ kple dzidzeme ƒe seselelãme), epinephrine (lãmetsiŋusẽ si wɔa dɔ le nɔnɔme kpatawo me), kple norepinephrine (si do ƒome kple susu kple dɔwɔwɔ). Ele vevie hã na amino acid bubuwo wɔwɔ.
• Threonine: Threonine le vevie na protein siwo nye collagen (si naa ŋutigbalẽa doa ŋusẽe eye wòte ŋu nɔa te) kple elastin (si nana ŋutigbalẽa kekena). Protein siawo naa míaƒe ŋutigbalẽ kple kadodoŋusẽwo nɔa ɖoɖo nu. Wokpena ɖe mía ŋu hã be ʋu nado ne míexɔ abi, si kpena ɖe mía ŋu míedzudzɔa ʋudodo. Threonine le vevie na ami ƒe asitɔtrɔ kple dɔlélenutsiŋutete hã.
• Tryptophan: Esia kpena ɖe mía ŋu be nitrogen nada asɔ le míaƒe ŋutilã me. Ekpena ɖe ame ŋu hã le ahɔhɔ̃ me atike aɖe si woyɔna be serotonin wɔwɔ me . Serotonin kpɔa míaƒe seselelãme, nuɖuɖudzroame, kple alɔ̃dɔdɔ dzi. Ɣeaɖewoɣi la, akɔɖu ɖuɖu alo notsi aɖe nono ate ŋu ana míase le mía ɖokui me be míaƒe dzi nadze eme eye alɔ̃ nadɔ mí, si ate ŋu atso tryptophan sia gbɔ.
• Valine: Valine kpena ɖe lãmekawo ƒe tsitsi, lãmenugbagbeviwo ɖɔɖɔɖo, kple ŋusẽdodo ŋu. Esia hã nye amino acid vevi aɖe ŋutɔ na amesiwo dea kame.

Amino Acids siwo Mehiã O - Esiwo míaƒe ŋutilã ate ŋu awɔ!

Abe alesi míegblɔe va yi ene la, míaƒe ŋutilã ate ŋu awɔ amino acid 11 bubuawo. Esia fia be mehiã be míadi wo koŋ le míaƒe nuɖuɖu me o, gake míate ŋu akpɔ wo le dzɔdzɔme nu tso nuɖuɖu si da sɔ me. Esiawo ƒe kpɔɖeŋu aɖewoe nye alanine, arginine, kple asparagine.

Conditional Amino Acids - esiwo hiã le ɣeyiɣi aɖewo koŋ me ko

Amino acid ƒe hatsotso tɔxɛ bubu aɖe hã li, si woyɔna be ‘amino acid siwo le nɔnɔme me.’ Zi geɖe la, esiawo dzena le hatsotso si mehiã o me, si fia be ŋutilã ate ŋu awɔ wo.Gake ne míedze dɔ alo le nuteɖeamedzi geɖe me la, nusiawo va zua nu veviwo. Esia fia be le ɣeyiɣi mawo me la, ɖewohĩ ŋutilãa mate ŋu awɔ nusiawo ƒe agbɔsɔsɔ si hiã o, eye emegbe ele be míakpɔ nu geɖe tso nuɖuɖu me. Arginine, Cysteine, kple Glutamine le ƒuƒoƒo sia me.

Nukae nye amino acidwo ƒe wɔwɔme? Na míasrɔ̃ nu tso eŋu vie.

Esia nye dzɔdzɔmeŋutinunya me ŋutinya vie, gake ne míagblɔe bɔbɔe la, amino acid ɖesiaɖe ƒe wɔwɔme vevi aɖe le esi. Ƒuƒoƒo bubu geɖe le esi siwo kpe ɖe carbon atɔm si le titina ŋu. Gake amino acid ɖesiaɖe to vovo tso evelia gbɔ le akpa aɖe si woyɔna be ‘R-ƒuƒoƒo’ ta. R-ƒuƒoƒo mae dea dzesi atike ƒe nɔnɔme si le amino acid ma me. Emegbe wotsɔa nane si woyɔna be ‘peptide kadodowo’ doa ka kple amino acid siawo. Aleae proteinwo dzɔnae. Emegbe protein siawo ƒoa ƒu zua nɔnɔme tɔxɛ siwo le akpa etɔ̃ me. Nɔnɔme siawoe dea dzesi protein la ƒe dɔwɔwɔ.

"Ðo ŋku edzi ko be amino acidwo ƒoa ƒu wɔa protein, abe alesi ko dzonu siwo wotsɔa dzonu ƒoa ƒu wɔa kɔgɛ ene."

Nukae amino acidwo wɔna ɖe míaƒe ŋutilã ŋu? Woƒe vevienyenye

Míenya azɔ be míaƒe ŋutilã zãa amino acid tsɔ tua proteinwo ɖo. Eyata, protein ɖesiaɖe ƒe dɔwɔwɔ nɔa te ɖe amino acid ɖesiaɖe ƒe ƒomevi kple alesi woƒo wo nu ƒui dzi. Eyata amino acidwo kpɔa gome le dɔ vevi geɖe siwo le míaƒe ŋutilã me la me. Na míakpɔ nusiwo nye vevitɔwo ɖa:

• Kpena ɖe ame ŋu le nuɖuɖumeŋusẽ me: Esiawo kpena ɖe ŋutilãa ŋu wòɖua nuɖuɖu siwo míeɖuna nyuie eye wòxɔa nunyiame siwo le eme.
• Ekpena ɖe ŋutilã ƒe lãkusiwo ƒe tsitsi kple wo dzadzraɖo ŋu: Tsɔe be èxɔ abi sue aɖe. Esiawo le vevie na abi ma ƒe dɔyɔyɔ, kpakple na nuwo abe lãmekawo kple ŋutigbalẽ ene ƒe tsitsi kple wo dzi kpɔkpɔ le míaƒe ŋutilã me. Ne ède kame vɔ la, wò lãmekawo le veve sem, alo? Ɣemaɣi la, amino acid siawoe dzraa wo ɖo.
• Ewɔa lãmetsiŋusẽwo kple ahɔhɔ̃mekawo (ahɔhɔ̃mekawo): Esiawo hiã hafi woate ŋu awɔ lãmetsi siwo kpɔa ŋusẽ ɖe míaƒe ŋutilã ƒe dɔwɔwɔ geɖe dzi, kpakple ahɔhɔ̃meka siwo kpɔa nuwo abe míaƒe seselelãme, alɔ̃dɔdɔ, kple susu ƒe dɔwɔwɔ dzi.
• Enaa ŋusẽ: Ɣeaɖewoɣi la, ne ŋusẽ mesɔ gbɔ le míaƒe ŋutilã me tso carbohydrates kple ami me o la, wozãa amino acid hã abe ŋusẽtsoƒe ene.
• Ekpena ɖe mía ŋu be ŋutigbalẽ, ɖa, kple ɖawo nanɔ lãmesẽ me: Esiawo nana míaƒe ŋutigbalẽ klẽna, míaƒe taɖawo sẽna, eye míaƒe ɖawo nɔa lãmesẽ me.
• Tua Lãmetsi: Amino acid hiã vevie na lãmeka tutuɖo, vevietɔ na amesiwo dea kame.
• Doa ŋusẽ dɔlélenutsiŋutete: Ele be míaƒe dɔlélenutsiŋutete nasẽ hafi akpɔ mía ta tso dɔlélewo me. Nuɖuɖu siawo kpena ɖe ame ŋu le ema hã me.
• Eléa nuɖuɖumeŋusẽ si sɔ me ɖe asi: Esiawo hã le vevie na míaƒe dɔgbowo ƒe lãmesẽ.

Amino acid nenie míehiã gbesiagbe?

Se aɖeke meli si gblɔ be ele be nàɖu nuɖuɖu siwo me amino acid le le nuɖuɖu ɖesiaɖe me o. Gake ele vevie be nàda asɔ le nusiawo me le ŋkekea me katã. Gbesiagbe Gakpekpeɖeŋu si Wokafu (RDA) li na amino acid vevi ɖesiaɖe si nèhiã gbesiagbe. Le kpɔɖeŋu me, agbɔsɔsɔ siwo wokafu le kilogram 1 (pound 2.2) ɖesiaɖe me le ŋutilã ƒe kpekpeme me enye si:

• Histidine: Miligram 14 ye le eme
• Isoleucine: Miligram 19 ye le eme
• Leucine: Miligram 42 ye le eme
• Lysine: Miligram 38 ye le eme
• Methionine: Miligram 19 ye le eme
• Phenylalanine: miligram 33 ye le eme
• Threonine: Miligram 20 ƒe kpekpeme
• Tryptophan: Miligram 5 ƒe kpekpeme
• Valine: Miligram 24 ƒe kpekpeme

Gake ne èyi ɖaɖu nuɖuɖu miligram siawo la, enye kuxi gã aɖe. Kpuie ko la, ne èɖu nuɖuɖu si da sɔ, si me nunyiame le la, amino acid agbɔsɔsɔme si nèhiã la asu asiwò le dzɔdzɔme nu. Eyata mègabu dadasɔ siawo ŋu fũu akpa o. Ƒo nu nyuie, ɖu nu vovovowo, eyae nye ema.

Nuɖuɖu kawo mee amino acid le? Na míakpɔ nusi wòle be nàɖu ɖa.

Amino acid veviwo le nuɖuɖu vovovowo me. Amino acid dzɔtsoƒe nyuitɔ kekeakee nye lãwo ƒe proteinwo. Ema fia nuwo abe nyilã, koklolã, tɔmelã, kple azi ene. Míaƒe ŋutilã xɔa nusiawo bɔbɔe eye wòzãa wo.

Protein Blibowo - Ŋkɔ ƒomevi vovovowo li na esiawo!

Míeyɔa nuɖuɖu siwo me amino acid vevi 9 siwo katã ŋu míeƒo nu tsoe la katã le be ‘Protein Blibowo’ . Ne míeɖu esiawo la, míekpɔa ƒomevi 9 la katã. Kpɔɖeŋu aɖewoe nye:

• Nyilã
• Koklolã kple koklolã bubuwo
• Tɔmelã
• Aziwo
• Notsi kple notsi me nuɖuɖuwo (abe yogurt, cheese ene) .
• Soya ( abe soya lã, tofu ene) .
• Quinoa ƒe ŋkɔ
• Buckwheat ƒe nuɖuɖu

Protein siwo mede blibo o - Ele be nàno esiawo dometɔ geɖe ɖekae.

Nuɖuɖu aɖewo li siwo me amino acid vevi ʋɛ aɖewo koe le, ke menye wo katã o. Woyɔa esiawo be ‘protein siwo mede blibo o’ . Kpɔɖeŋuwo:

• Nutsetsewo (abe cashew, atikutsetse, almond ene) .
• Nukuwo (nukuwo - abe mɔli nukuwo, ɣeyiɣi ƒe nukuwo ene) .
• Mɔliwo abe gbegãdzi, peas, gbe damawo, lãgbalẽgolo ene
• Nuku aɖewo (abe nuku blibo ƒe abolo, oats ene) .

Ne ènye amagbeɖula alo vegan, si fia be mèɖua lã, tɔmelã, azi, alo nyinotsi o la, ahiã be nàɖu protein siawo siwo mede blibo o la dometɔ geɖe le ŋkeke ɖeka dzi. Ema ko hafi nàkpɔ amino acid vevi 9 la katã. Le kpɔɖeŋu me, àte ŋu awɔ esia ne èɖu lãmi kple bli alo atikutsetsebolo kple abolo. Eyata naneke meli si ŋu nàvɔ̃ ɖo o, ne èwɔ ɖoɖo ɖe wò nuɖuɖu ŋu ko.

Ðe wònyo be woano amino acid kpeɖeŋutɔa?

Ne èɖua nuɖuɖu si da sɔ la, amino acid vevi siwo katã wò ŋutilã hiã la asu esi. Eyata, mehiã be woano kpeɖeŋutɔtikewo o . Ame aɖewo noa amino acid kpeɖeŋutɔ be wòakpe ɖe wo ŋu woadɔ alɔ̃ nyuie, woƒe seselelãme nanyo ɖe edzi, alo be woƒe kamedede nanyo ɖe edzi. Gake dɔwɔƒewo abe United States ƒe Nuɖuɖu Kple Atike Ŋuti Dɔwɔƒe (FDA) ene meda asi ɖe kpeɖeŋutɔ siawo dzi o .

" Nu vevitɔe nye be, ele be nàƒo nu kple wò ɖɔkta godoo hafi adze kpeɖeŋutɔ ɖesiaɖe nono gɔme, amino acid kpeɖeŋutɔ gɔ̃ hã. "

Ðɔkta koe ate ŋu agblɔ na wò nenye be èhiã nane si le abe ema ene ŋutɔŋutɔ, alo ne ate ŋu ahe kuxi aɖewo vɛ na wò. Mègagblẽ wò ga ahawɔ nane si agblẽ nu le wò ŋutilã ŋu o.

Eyata, nu mamlɛtɔ siwo dzi wòle be woaɖo ŋkui (Take-Home Message) .

Enyo, míeƒo nu geɖe tso amino acid ŋu egbea, alo? Mele mɔ kpɔm be èse wo gɔme nyuie fifia. Kpuie ko la, nya vevi siwo dzi wòle be woaɖo ŋkui lae nye esi:

• Amino acidwoe nye proteinwo ƒe xɔtunu veviwo, abe ŋɔŋlɔdzesi siwo woƒo ƒu tsɔ wɔa nyawo ene.
• Míaƒe ŋutilã hiã amino acid ƒomevi siwo ade 20. Esiawo dometɔ 9 nye ‘nu veviwo’ , si fia be ele be woakpɔ wo tso nuɖuɖu me. Míaƒe ŋutilãe wɔa 11 mamlɛawo.
• Amino acid wɔa dɔ vevi geɖe le míaƒe ŋutilã me: lãmenugbagbeviwo tutu kple wo dzadzraɖo, lãmetsiŋusẽwo wɔwɔ, ŋusẽ nana, kple dɔlélenutsiŋutete dodo ɖe ŋgɔ.
• Nu vevitɔ kekeakee nye be nàɖu nuɖuɖu si da sɔ. To mɔ sia dzi la, àkpɔ amino acid siwo katã nèhiã. De ‘protein blibo’ abe nyilã, koklolã, tɔmelã, azi, kple nyinotsibabla ene, kpakple ‘protein siwo mede blibo o’ abe nuku, gbe, kple lãgbalẽ ene hã eme.
• Kpɔ egbɔ be yebia ɖɔkta hafi nàno atike siwo kpena ɖe ame ŋu.

Eyata, bu wò nuɖuɖu ŋu eye nàkpɔ egbɔ be nunyiame vevi siawo siwo woyɔna be amino acids ƒe agbɔsɔsɔ si sɔ le asiwò. Ne nyabiase alo ɖikeke aɖe le mewò la, anyo wu be nàyi ɖɔkta alo nuɖuɖuŋutinunyala gbɔ hena aɖaŋuɖoɖo. Be míanɔ lãmesẽ me la, ele vevie ŋutɔ be míaɖɔ ŋu ɖo le nu siwo míeɖuna ŋu!

` Amino acids, proteins, amino acids veviwo, nunyiame, nuɖuɖu nyui, ŋutilã ƒe tsitsi, dɔlélenutsiŋutete