Bari mu koyi game da amino acid ta hanya mai sauƙi. Me yasa jikinka yake buƙatar su?

Wataƙila kun ji labarin 'Amino Acids', ko? Wataƙila lokacin da ake magana game da abinci, ko kuma tsakanin mutanen da ke motsa jiki. Menene ainihin waɗannan? Me yasa suke da mahimmanci ga jikinmu? To, bari mu yi magana game da wannan a yau ta hanya mai sauƙi da za ku iya fahimta.

Menene Amino Acids? Bari mu fahimce shi a taƙaice.

Ka yi tunanin, haruffan Sinhala ɗinmu suna da haruffa. Muna samar da kalmomi ta hanyar haɗa waɗannan haruffa ɗaya bayan ɗaya, ko ba haka ba? Haka amino acid suke. Amino acid ƙananan sassa ne da ke samar da sunadarai, kamar tubali. Waɗannan amino acid suna haɗuwa ɗaya bayan ɗaya kuma suna samar da dogayen sarƙoƙi don samar da furotin. Akwai dubban nau'ikan furotin daban-daban a jikinmu, kowannensu yana da takamaiman aikin da zai yi. Kowane furotin yana da jerin amino acid na musamman. Wannan jerin yana ƙayyade siffar wannan furotin, da kuma aikin da yake yi a cikin jikinmu.

A taƙaice dai, idan amino acid haruffa ne, to sunadaran su ne kalmomin da aka yi amfani da su wajen ƙirƙirar waɗannan haruffa. Kamar yadda ake haɗa kalmomi don samar da jimloli, haka nan ake haɗa sunadaran don taimakawa wajen gina abubuwa daban-daban a jikinmu, kamar kyallen jiki da hormones.

Akwai nau'ikan amino acid? Bari mu gano!

Jikinmu yana buƙatar nau'ikan amino acid guda 20 daban-daban don yin aiki yadda ya kamata. Waɗannan nau'ikan guda ashirin ana haɗa su ɗaya bayan ɗaya don samar da furotin a jikinmu. Shin hakan ba abin mamaki bane?

Duk da haka, daga cikin waɗannan amino acid, akwai nau'ikan amino acid guda 9 da jikinmu ba zai iya samarwa ba, ma'ana dole ne mu samo su daga abinci. Waɗannan su ne abin da muke kira 'Essential Amino Acids' . Sauran nau'ikan 11 jikinmu zai iya samar da su, don haka ana kiransu 'Nonesential Amino Acids' .

Muhimman Amino Acids - Dole ne a samo su daga abinci!

Dole ne a samo waɗannan muhimman amino acid guda 9 daga abincin da muke ci da abin sha. Domin jikinmu ba zai iya samar da su ba. Bari mu ga menene su da kuma irin hidimar da suke bayarwa ga jikinmu.

• Histidine: Wannan yana taimakawa wajen samar da histamine, wani sinadari a cikin kwakwalwarmu wanda yake da mahimmanci ga aikin garkuwar jikinmu, narkewar abinci, barci, da aikin jima'i.
• Isoleucine: Wannan yana da hannu a cikin metabolism na tsoka da tsarin garkuwar jiki. Hakanan yana taimakawa wajen samar da haemoglobin, wanda ke ɗauke da iskar oxygen a cikin jini, kuma yana daidaita kuzarin jiki.
• Leucine: Leucine yana taimaka wa jikinmu wajen samar da sunadaran gina jiki da kuma samar da hormones na girma . Ba wai kawai hakan ba, yana kuma taimakawa wajen girmar tsoka, gyarawa, warkar da raunuka, da kuma matakan sukari a jini.Wannan ma yana da mahimmanci don sarrafawa. Ka yi tunanin, idan kai mutum ne mai motsa jiki a wurin motsa jiki, wannan leucine wani abu ne da ke taimakawa sosai wajen gina tsokoki da kuma ƙara ƙarfi.
• Lysine: Lysine tana taka muhimmiyar rawa wajen samar da sinadarai masu gina jiki da makamashi. Haka kuma yana da mahimmanci wajen shan sinadarin calcium, wanda yake da mahimmanci ga ƙasusuwa, da kuma lafiyar tsarin garkuwar jikinmu.
• Methionine: Methionine yana taimakawa wajen haɓaka kyallen jikinmu, metabolism (tsarin mayar da abinci zuwa makamashi) , da kuma kawar da gubobi . Hakanan yana taimakawa jiki wajen shan ma'adanai masu mahimmanci kamar zinc da selenium .
• Phenylalanine: Ana buƙatar wannan don samar da muhimman manzannin sinadarai a cikin kwakwalwarmu, kamar dopamine (wanda ke da alaƙa da jin daɗin farin ciki da gamsuwa), epinephrine (hormone wanda ke kunnawa a lokacin gaggawa), da norepinephrine (wanda ke da alaƙa da kulawa da aiki). Hakanan yana da mahimmanci don samar da wasu amino acid.
• Threonine: Threonine yana da mahimmanci ga sunadaran collagen (wanda ke ba fata ƙarfi da laushi) da kuma elastin (wanda ke sa fata ta yi laushi). Waɗannan sunadaran suna ba wa fatarmu tsari da kyallen haɗin gwiwa. Suna kuma taimakawa wajen samar da toshewar jini lokacin da muka ji rauni, suna taimakawa wajen dakatar da zubar jini. Threonine yana da mahimmanci ga metabolism na kitse da kuma tsarin garkuwar jiki.
• Tryptophan: Wannan yana taimakawa wajen daidaita sinadarin nitrogen a jikinmu. Hakanan yana taimakawa wajen samar da wani sinadari na kwakwalwa da ake kira serotonin . Serotonin yana sarrafa yanayinmu, sha'awar abinci, da barcinmu. Wani lokaci, cin ayaba ko shan madara na iya sa mu ji daɗi da barci, wanda wataƙila saboda wannan tryptophan ne.
• Valine: Valine yana taimakawa wajen girma tsoka, gyaran nama, da kuma samar da makamashi. Wannan kuma amino acid ne mai matukar muhimmanci ga wadanda ke motsa jiki.

Amino acid marasa mahimmanci - Waɗanda jikinmu zai iya samarwa!

Kamar yadda muka ambata a baya, sauran amino acid 11 jikinmu zai iya samar da su. Wannan yana nufin ba sai mun nemi su musamman a cikin abincinmu ba, amma za mu iya samun su ta halitta daga abinci mai kyau. Misalan waɗannan sune alanine, arginine, da asparagine.

Amino Acid na Sharaɗi - waɗanda ake buƙata kawai a takamaiman lokaci

Akwai wani rukunin amino acid na musamman, wanda ake kira 'conditional amino acid.' Waɗannan gabaɗaya suna faɗawa cikin rukunin da ba su da mahimmanci, ma'ana jiki zai iya yin su.Amma idan muna rashin lafiya ko kuma muna cikin damuwa mai yawa, waɗannan suna zama dole. Wannan yana nufin cewa a irin waɗannan lokutan jiki ba zai iya samar da adadin da ake buƙata na waɗannan ba, sannan dole ne mu sami ƙarin abinci. Arginine, Cysteine, da Glutamine suna cikin wannan rukunin.

Menene tsarin amino acid? Bari mu ɗan ƙara bayani game da shi.

Wannan ɗan labarin kimiyya ne, amma a taƙaice, kowace amino acid tana da tsari na asali. Tana da wasu ƙungiyoyi da dama da aka haɗa da ƙwayar carbon ta tsakiya. Amma kowace amino acid ta bambanta da ɗayan saboda wani ɓangare da ake kira 'ƙungiyar R.' Wannan rukunin R shine abin da ke ƙayyade yanayin sinadarai na wannan amino acid. Sannan waɗannan amino acid suna haɗuwa da juna ta hanyar wani abu da ake kira 'haɗin peptide.' Haka ake samar da sunadarai. Sannan waɗannan sunadaran suna ninka zuwa takamaiman siffofi masu girma uku. Waɗannan siffofi sune abin da ke ƙayyade aikin furotin.

"Kawai ka tuna, amino acid suna haɗuwa don samar da sunadaran, kamar yadda ƙwallo ke haɗuwa don samar da abin wuya."

Me amino acid ke yi wa jikinmu? Muhimmancinsu

Yanzu mun san cewa jikinmu yana amfani da amino acid don gina furotin. Don haka, aikin kowane furotin yana ƙayyade ne ta hanyar nau'in kowane amino acid da kuma yadda ake haɗa su. Saboda haka, amino acid suna da hannu a cikin ayyuka masu mahimmanci da yawa a jikinmu. Bari mu ga menene manyan su:

• Yana taimakawa wajen narkewar abinci: Waɗannan suna taimaka wa jiki wajen narkar da abincin da muke ci yadda ya kamata da kuma shan sinadarai masu gina jiki daga gare shi.
• Yana taimakawa wajen girma da gyaran kyallen jiki: Ka yi tunanin kana da ƙaramin rauni. Waɗannan suna da mahimmanci don warkar da wannan raunin, da kuma don girma da kula da abubuwa kamar tsokoki da fata a jikinmu. Bayan ka motsa jiki, tsokoki naka suna ciwo, ko ba haka ba? A wannan lokacin, waɗannan amino acid ɗin ne ke gyara su.
• Yana samar da sinadarai na hormones da kwakwalwa (masu ba da amsa ga sakonnin jijiyoyi): Ana buƙatar waɗannan don samar da hormones waɗanda ke sarrafa ayyukan jikinmu da yawa, da kuma sinadarai na kwakwalwa waɗanda ke sarrafa abubuwa kamar yanayinmu, barcinmu, da kuma kulawarmu.
• Yana samar da kuzari: Wani lokaci, idan jikinmu ba shi da isasshen kuzari daga carbohydrates da fats, ana amfani da amino acid a matsayin tushen kuzari.
• Yana taimakawa wajen kula da lafiyar fata, gashi, da farce: Waɗannan suna taimakawa wajen haskaka fatarmu, ƙarfin gashinmu, da kuma lafiyar farcenmu.
• Yana Gina Tsoka: Amino acid yana da mahimmanci don gina tsoka, musamman ga waɗanda ke motsa jiki.
• Yana ƙarfafa garkuwar jiki: Tsarin garkuwar jikinmu yana buƙatar ƙarfi don kare mu daga cututtuka. Waɗannan abincin ma suna taimakawa wajen hakan.
• Yana kula da tsarin narkewar abinci na yau da kullun: Waɗannan suna da mahimmanci ga lafiyar hanjinmu.

Nawa amino acid muke buƙata kowace rana?

Babu wata doka da ta ce dole ne a ci abincin da ke ɗauke da amino acid a kowane abinci. Amma yana da mahimmanci a kula da daidaiton waɗannan a duk tsawon yini. Akwai Shawarar Kuɗin Kullum (RDA) don nawa kowanne amino acid mai mahimmanci kuke buƙata a kowace rana. Misali, ga adadin da aka ba da shawarar a kowace kilogram 1 (fam 2.2) na nauyin jiki:

• Histidine: 14 milligrams
• Isoleucine: milligram 19
• Leucine: 42 milligrams
• Lysine: 38 milligrams
• Methionine: 19 milligrams
• Phenylalanine: 33 milligrams
• Threonine: 20 milligrams
• Tryptophan: 5 milligrams
• Valine: 24 milligrams

Amma idan ka je ka ci waɗannan milligrams na abinci, babbar matsala ce. A taƙaice dai, idan ka ci abinci mai gina jiki mai kyau, za ka samu adadin amino acid da kake buƙata. Don haka kada ka yi tunani sosai game da waɗannan ma'auni. Ka ci abinci mai kyau, ka ci iri-iri, shi ke nan.

Waɗanne abinci ne ke ɗauke da amino acid? Bari mu ga abin da za mu ci.

Ana samun muhimman amino acid a cikin nau'ikan abinci iri-iri. Mafi kyawun tushen amino acid shine furotin na dabbobi. Wannan yana nufin abubuwa kamar naman sa, kaza, kifi, da ƙwai. Waɗannan suna sha cikin sauƙi kuma jikinmu yana amfani da su.

Cikakken Sunaye - Akwai nau'ikan sunaye daban-daban ga waɗannan!

Muna kiran abinci da ke ɗauke da dukkan muhimman amino acid guda 9 da muka yi magana a kansu 'Cikakken Sunadaran' . Idan muka ci waɗannan, muna samun dukkan nau'ikan guda 9. Misalan su ne:

• Naman sa
• Kaza da sauran naman kaji
• Kifi
• ƙwai
• Madara da kayayyakin madara (kamar yogurt, cuku)
• Waken soya ( kamar tofu, naman waken soya)
• Quinoa
• Alkama

Sunadaran da Ba Su Cika Ba - Kana buƙatar ɗaukar da yawa daga cikinsu tare.

Akwai wasu abinci da ke ɗauke da kaɗan daga cikin muhimman amino acid, ba duka ba. Waɗannan ana kiransu 'proteins marasa cikawa' . Misalai:

• Gyada (kamar cashew, gyada, almond)
• Hatsi (tsaba - kamar tsaban kabewa, tsaban sunflower)
• Legumes kamar wake, wake, wake kore, lentil
• Wasu hatsi (kamar burodin hatsi gaba ɗaya, hatsi)

Idan kai mai cin ganyayyaki ne ko kuma mai cin ganyayyaki, ma'ana ba ka cin nama, kifi, ƙwai, ko madara, za ka buƙaci cin waɗannan furotin da yawa a rana ɗaya. Sai kawai a lokacin ne za ka sami dukkan muhimman amino acid guda 9. Misali, za ka iya yin hakan ta hanyar cin lentil tare da shinkafa ko man gyada tare da burodi. Don haka babu abin tsoro, matuƙar ka tsara abincinka.

Shin yana da kyau a sha ƙarin amino acid?

Idan ka ci abinci mai kyau da daidaito, jikinka zai sami dukkan muhimman amino acid da yake buƙata. Don haka, babu buƙatar shan kari . Wasu mutane suna shan kari na amino acid don taimaka musu su yi barci mai kyau, inganta yanayinsu, ko inganta aikin motsa jiki. Duk da haka, waɗannan kari ba su sami amincewar hukumomi kamar Hukumar Abinci da Magunguna ta Amurka (FDA) ba.

" Abu mafi mahimmanci shine, yakamata ka yi magana da likitanka kafin ka fara shan duk wani kari, har ma da kari na amino acid. "

Likita ne kawai zai iya gaya maka idan da gaske kana buƙatar wani abu makamancin haka, ko kuma zai iya haifar maka da wata illa. Kada ka ɓatar da kuɗinka ka yi wani abu da zai cutar da jikinka.

Don haka, abubuwan ƙarshe da za a tuna (Saƙon Ɗauka Gida)

To, mun yi magana sosai game da amino acid a yau, ko ba haka ba? Ina fatan kun fahimci su sosai yanzu. A taƙaice, ga muhimman abubuwan da ya kamata ku tuna:

• Amino acid sune ginshiƙan gina furotin, kamar haruffa da aka haɗa don samar da kalmomi.
• Jikinmu yana buƙatar nau'ikan amino acid kusan 20. 9 daga cikinsu suna da 'mahimmanci' , ma'ana dole ne a same su daga abinci. Sauran 11 jikinmu ne ke samar da su.
• Amino acid suna da ayyuka masu mahimmanci a jikinmu: ginawa da gyara kyallen takarda, samar da hormones, samar da kuzari, da kuma ƙara garkuwar jiki.
• Abu mafi mahimmanci shine cin abinci mai kyau. Ta haka za ku sami dukkan amino acid ɗin da kuke buƙata. Ku haɗa da 'cikakkun furotin' kamar naman sa, kaza, kifi, ƙwai, da kayayyakin kiwo, da kuma 'proteins marasa cika' kamar goro, wake, da lentil.
• Tabbatar da tuntuɓi likita kafin shan ƙarin abinci.

Don haka, yi tunani game da abincinka kuma ka tabbatar kana samun isasshen adadin waɗannan sinadarai masu mahimmanci da ake kira amino acid. Idan kana da wasu tambayoyi ko shakku, ya fi kyau ka tuntuɓi likita ko masanin abinci mai gina jiki don neman shawara. Domin kasancewa cikin koshin lafiya, yana da matuƙar muhimmanci a yi taka tsantsan game da abin da muke ci!

Amino acid, sunadarai, muhimman amino acid, abinci mai gina jiki, cin abinci mai kyau, girman jiki, garkuwar jiki