E aʻo kākou e pili ana i nā waikawa amino ma nā huaʻōlelo maʻalahi. No ke aha e pono ai kou kino iā lākou?

Ua lohe paha ʻoe i nā 'Amino Acids', ʻeā? Malia paha i ke kamaʻilio ʻana e pili ana i ka meaʻai, a i ʻole i waena o ka poʻe e hoʻoikaika kino ana. He aha kēia mau mea? No ke aha lākou i koʻikoʻi ai i ko mākou kino? ʻAe, e kamaʻilio kākou e pili ana i kēia i kēia lā ma ke ʻano maʻalahi e hiki ai iā ʻoe ke hoʻomaopopo.

He aha nā Amino Acids? E hoʻomaopopo maʻalahi kākou.

E noʻonoʻo, he mau leka ko kā mākou pīʻāpā Sinhala. Hoʻokumu mākou i nā huaʻōlelo ma ka hoʻohui ʻana i kēia mau leka hoʻokahi, ʻeā? Pēlā ke ʻano o nā waikawa amino. ʻO nā waikawa amino nā ʻāpana liʻiliʻi e hana i nā protein, e like me nā piliki. Hoʻohui kēia mau waikawa amino hoʻokahi a hana i nā kaulahao lōʻihi e hana i nā protein. He mau tausani o nā ʻano protein like ʻole i loko o ko mākou kino, a he hana kūikawā ko kēlā me kēia. Loaʻa i kēlā me kēia protein kahi moʻo kūikawā o nā waikawa amino. Hoʻoholo kēlā moʻo i ke ʻano o kēlā protein, a me ka hana āna e hana ai i loko o ko mākou kino.

I ka ʻōlelo maʻalahi, inā he mau leka nā waikawa amino, a laila ʻo nā protein nā huaʻōlelo i hana ʻia me kēlā mau leka. E like me ka hoʻohui ʻia ʻana o nā huaʻōlelo e hana i nā ʻōlelo, hoʻohui ʻia nā protein e kōkua i ke kūkulu ʻana i nā mea like ʻole i loko o ko mākou kino, e like me nā ʻiʻo a me nā hormones.

Aia kekahi mau ʻano amino acids? E ʻike kākou!

Pono ko kākou kino i kahi o 20 mau ʻano amino acid like ʻole e hana pono ai. Hoʻohui ʻia kēia mau ʻano he iwakālua e hana i nā protein i loko o ko kākou kino. ʻAʻole anei he mea kupaianaha kēlā?

Eia nō naʻe, o kēia mau waikawa amino, aia he 9 mau ʻano i hiki ʻole i ko mākou kino ke hana, ʻo ia hoʻi, pono mākou e loaʻa iā lākou mai ka meaʻai. ʻO kēia nā mea a mākou e kapa nei he 'Essential Amino Acids' . Hiki ke hana ʻia nā ʻano 11 ʻē aʻe e ko mākou kino, no laila ua kapa ʻia lākou he 'Nonesential Amino Acids' .

Nā ʻAkika Amino Koʻikoʻi - Pono e loaʻa kēia mau mea mai ka meaʻai!

Pono e loaʻa kēia mau waikawa amino koʻikoʻi 9 mai nā meaʻai a mākou e ʻai ai a inu ai. No ka mea, ʻaʻole hiki i ko mākou kino ke hana iā lākou. E nānā kākou i ke ʻano o lākou a me ka lawelawe a lākou e hāʻawi ai i ko mākou kino.

• Histidine: Kōkua kēia i ka hana ʻana i ka histamine, kahi kemika i loko o ko mākou lolo he mea nui no kā mākou hana palekana , ka ʻai ʻana, ka hiamoe, a me ka hana moekolohe.
• ʻIsoleucine: Pili kēia i ka metabolism o nā ʻiʻo a me ka ʻōnaehana pale. Kōkua pū ia i ka hana ʻana i ka hemoglobin, ka mea e lawe ana i ka oxygen i loko o ke koko, a hoʻoponopono i ka ikehu o ke kino.
• Leucine: Kōkua ʻo Leucine i ko mākou kino e hana i nā protein a hana i nā hormones ulu . ʻAʻole wale ia, kōkua pū ia i ka ulu ʻana o nā ʻiʻo, ka hoʻoponopono ʻana, ka ho'ōla ʻana i nā ʻeha, a me nā pae kō koko.He mea nui hoʻi kēia no ka kaohi ʻana. E noʻonoʻo, inā ʻoe he kanaka e hoʻomaʻamaʻa ana ma ka hale hoʻoikaika kino, ʻo kēia leucine kahi mea e kōkua nui ai i ke kūkulu ʻana i kou mau ʻiʻo a me ka ikaika.
• Lysine: He kuleana koʻikoʻi ko Lysine i ka hana ʻana o ka hormone a me ka ikehu. He mea nui nō hoʻi ia no ka omo ʻana o ka calcium, he mea nui ia no nā iwi, a no ka hana olakino o kā mākou ʻōnaehana pale.
• Methionine: Kōkua ʻo Methionine i ka ulu ʻana o nā ʻiʻo o ko mākou kino, ka metabolism (ke kaʻina hana o ka hoʻololi ʻana i ka meaʻai i ikehu) , a me ka detoxification . Kōkua pū ia i ke kino e omo i nā minelala koʻikoʻi e like me ka zinc a me ka selenium .
• Phenylalanine: Pono kēia e hana i nā ʻelele kemika koʻikoʻi i loko o ko kākou lolo, e like me ka dopamine (e pili ana i nā manaʻo o ka hauʻoli a me ka ʻoluʻolu), epinephrine (kahi hormone i hoʻāla ʻia i nā pilikia), a me ka norepinephrine (e pili ana i ka nānā ʻana a me ka hana). He mea nui nō hoʻi ia no ka hana ʻana i nā waikawa amino ʻē aʻe.
• Threonine: He mea nui ka Threonine no nā protein collagen (nāna e hāʻawi i ka ikaika a me ka elasticity o ka ʻili) a me ka elastin (ka mea e hoʻolōʻihi ai i ka ʻili). Hāʻawi kēia mau protein i ke ʻano i ko mākou ʻili a me nā ʻiʻo pili. Kōkua pū lākou i ke kūkulu ʻana i nā ʻūpā koko ke hōʻeha ʻia mākou, e kōkua ana i ka hoʻōki ʻana i ke kahe ʻana o ke koko. He mea nui nō hoʻi ka Threonine no ka metabolism momona a me ka ʻōnaehana pale.
• Tryptophan: Kōkua kēia i ka mālama ʻana i ke kaulike naikokene i loko o ko mākou kino. Kōkua pū ia i ka hana ʻana i kahi kemika lolo i kapa ʻia ʻo serotonin . Hoʻomalu ʻo Serotonin i ko mākou ʻano, ka makemake, a me ka hiamoe. I kekahi manawa, ʻo ka ʻai ʻana i ka maiʻa a i ʻole ka inu ʻana i ka waiū hiki ke hoʻohauʻoli iā mākou a hiamoe hoʻi, ʻo ia paha ma muli o kēia tryptophan.
• Valine: Hāʻawi ka Valine i ka ulu ʻana o nā ʻiʻo, ka hoʻoponopono ʻana i nā ʻiʻo, a me ka hana ʻana i ka ikehu. He waikawa amino koʻikoʻi nō hoʻi kēia no ka poʻe e hoʻoikaika kino ana.

Nā ʻAmino Acids Koʻikoʻi ʻole - ʻO ia mau mea hiki i ko mākou kino ke hana!

E like me kā mākou i ʻōlelo ai ma mua, hiki ke hoʻohui ʻia nā waikawa amino 11 ʻē aʻe e ko mākou kino. ʻO ke ʻano kēia, ʻaʻole pono mākou e ʻimi pono iā lākou i kā mākou meaʻai, akā hiki iā mākou ke loaʻa iā lākou ma ke ʻano kūlohelohe mai kahi meaʻai kaulike. ʻO nā hiʻohiʻona o kēia mau mea he alanine, arginine, a me asparagine.

ʻO nā ʻAkika Amino Kūlana - nā mea e pono ai i nā manawa kikoʻī wale nō

Aia kekahi hui kūikawā o nā waikawa amino, i kapa ʻia ʻo 'conditional amino acids.' Hāʻule kēia mau mea i loko o ka māhele non-essential, ʻo ia hoʻi, hiki i ke kino ke hana iā lākou.Akā i ka wā e maʻi ai kākou a i ʻole ma lalo o ke kaumaha nui, lilo kēia mau mea i mea nui. ʻO ke ʻano o kēia, i kēlā mau manawa, ʻaʻole hiki i ke kino ke hana i ka nui e pono ai o kēia mau mea, a laila pono kākou e loaʻa hou aku mai ka meaʻai. No kēia hui ʻo Arginine, Cysteine, a me Glutamine .

He aha ke ʻano o nā waikawa amino? E aʻo iki kākou e pili ana i ia mea.

He ʻano moʻolelo ʻepekema kēia, akā ma nā ʻōlelo maʻalahi, he ʻano kumu ko kēlā me kēia waikawa amino. Loaʻa iā ia kekahi mau hui ʻē aʻe i hoʻopili ʻia i kahi ʻātoma kalapona waena. Akā ʻokoʻa kēlā me kēia waikawa amino mai kekahi ma muli o kahi ʻāpana i kapa ʻia ʻo 'R-group.' ʻO kēlā hui R ka mea e hoʻoholo ai i ke ʻano kemika o kēlā waikawa amino. A laila ua hoʻopili ʻia kēia mau waikawa amino kekahi i kekahi e kahi mea i kapa ʻia ʻo 'peptide bonds.' Pēlā i hana ʻia ai nā protein. A laila pelu kēia mau protein i nā ʻano ʻekolu-dimensional kikoʻī. ʻO kēia mau ʻano ka mea e hoʻoholo ai i ka hana o ka protein.

"E hoʻomanaʻo wale, hui pū nā waikawa amino e hana i nā protein, e like me ka hui pū ʻana o nā momi e hana i ka lei."

He aha ka hana a nā waikawa amino i ko kākou kino? Ko lākou koʻikoʻi

Ua ʻike mākou i kēia manawa e hoʻohana ana ko mākou kino i nā waikawa amino e kūkulu i nā protein. No laila, ua hoʻoholo ʻia ka hana o kēlā me kēia protein e ke ʻano o kēlā me kēia waikawa amino a me ke ʻano o ko lākou hui pū ʻia ʻana. No laila, pili nā waikawa amino i nā hana koʻikoʻi he nui i loko o ko mākou kino. E nānā kākou i nā mea nui:

• Kōkua i ka ʻeli ʻana: Kōkua kēia i ke kino e ʻeli pono i ka meaʻai a mākou e ʻai ai a omo i nā meaola mai ia mea.
• Kōkua i ka ulu ʻana a me ka hoʻoponopono ʻana o nā ʻiʻo o ke kino: E noʻonoʻo he ʻeha iki kou. He mea nui kēia no ka ho'ōla ʻana i kēlā ʻeha, a no ka ulu ʻana a me ka mālama ʻana i nā mea e like me nā ʻiʻo a me ka ʻili i loko o ko kākou kino. Ma hope o kou hoʻoikaika kino ʻana, ʻeha kou mau ʻiʻo, ʻeā? I kēlā manawa, ʻo kēia mau waikawa amino ka mea e hoʻoponopono iā lākou.
• Hana i nā hormones a me nā kemika lolo (neurotransmitters): Pono kēia mau mea e hana i nā hormones e kaohi i nā hana he nui o ko mākou kino, a me nā kemika lolo e kaohi i nā mea e like me ko mākou ʻano, hiamoe, a me ka nānā ʻana.
• Hāʻawi i ka ikehu: I kekahi manawa, inā ʻaʻole lawa ka ikehu o ko mākou kino mai nā kalapona a me nā momona, hoʻohana ʻia nā waikawa amino ma ke ʻano he kumu ikehu.
• Kōkua i ka mālama ʻana i ka ʻili olakino, ka lauoho, a me nā kui: Hāʻawi kēia i ka ʻōlinolino o ko mākou ʻili, ka ikaika o ko mākou lauoho, a me ke olakino o ko mākou mau kui.
• Kūkulu i nā ʻiʻo: He mea nui nā waikawa amino no ke kūkulu ʻana i nā ʻiʻo, ʻoi aku hoʻi no ka poʻe e hoʻoikaika kino.
• Hoʻoikaika i ka ʻōnaehana pale kino: Pono ko mākou ʻōnaehana pale kino e ikaika e pale iā mākou mai nā maʻi. Kōkua kēia mau meaʻai i kēlā.
• Mālama i kahi ʻōnaehana hoʻoheheʻe maʻamau: He mea nui kēia no ke olakino o ko mākou ʻōpū.

Ehia mau amino acid e pono ai iā mākou i kēlā me kēia lā?

ʻAʻohe kānāwai e ʻōlelo ana e pono ʻoe e ʻai i nā meaʻai i loaʻa nā waikawa amino i kēlā me kēia pāʻina. Akā he mea nui e mālama i ke kaulike o kēia mau mea i ka lā holoʻokoʻa. Aia kahi Manaʻo i kēlā me kēia lā (RDA) no ka nui o kēlā me kēia waikawa amino koʻikoʻi āu e pono ai i kēlā me kēia lā. No ka laʻana, eia nā nui i ʻōlelo ʻia no 1 kilogram (2.2 paona) o ke kaumaha o ke kino:

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

Akā inā ʻoe e ʻai i kēia mau miligrama o ka meaʻai, he pilikia nui ia. I ka ʻōlelo maʻalahi, inā ʻoe e ʻai i kahi meaʻai kaulike a momona hoʻi, e loaʻa maoli iā ʻoe ka nui o nā waikawa amino āu e pono ai. No laila, mai noʻonoʻo nui e pili ana i kēia mau kaulike. E ʻai maikaʻi, e ʻai i nā ʻano like ʻole, ʻo ia wale nō.

He aha nā meaʻai i loaʻa nā waikawa amino? E nānā kākou i nā mea āu e ʻai ai.

Loaʻa nā waikawa amino koʻikoʻi i nā ʻano meaʻai like ʻole. ʻO nā kumu maikaʻi loa o nā waikawa amino he mau protein holoholona. ʻO ia hoʻi nā mea e like me ka pipi, ka moa, ka iʻa, a me nā hua manu. Hoʻopili maʻalahi ʻia kēia mau mea a hoʻohana ʻia e ko mākou kino.

Nā Protein Piha - Aia nā ʻano inoa like ʻole no kēia mau mea!

Kāhea mākou i nā meaʻai i loaʻa nā ʻakika amino koʻikoʻi 9 a mākou i kamaʻilio ai he 'Nā Protein Piha' . Ke ʻai mākou i kēia mau mea, loaʻa iā mākou nā ʻano 9 a pau. Eia nā laʻana:

• Pipi
• Moa a me nā ʻiʻo manu ʻē aʻe
• Iʻa
• Nā hua manu
• Ka waiū a me nā huahana waiū (e like me ka yogurt, tīhi)
• ʻO ka soy ( e like me ka soy, tofu)
• Quinoa
• Buckwheat

Nā Protein piha ʻole - Pono ʻoe e lawe i kekahi o kēia mau mea i ka hui pū ʻana.

Aia kekahi mau meaʻai i loaʻa wale kekahi mau waikawa amino koʻikoʻi, ʻaʻole nā ​​mea āpau. Ua kapa ʻia kēia mau mea he 'incomplete proteins' . Nā laʻana:

• Nā nati (e like me nā cashews, nā pīnati, nā ʻalemona)
• Nā ʻano palaoa (nā hua - e like me nā hua paukena, nā hua pua nānālā)
• Nā legumes e like me ka pī, ka pi, nā pīni ʻōmaʻomaʻo, nā lentils
• ʻO kekahi mau ʻano palaoa (e like me ka berena palaoa piha, ka oats)

Inā he mea ʻai mea kanu a vegan paha ʻoe, ʻo ia hoʻi, ʻaʻole ʻoe e ʻai i ka ʻiʻo, iʻa, hua manu, a i ʻole ka waiū, pono ʻoe e ʻai i kekahi o kēia mau protein piha ʻole i hoʻokahi lā. A laila wale nō e loaʻa iā ʻoe nā waikawa amino koʻikoʻi 9. No ka laʻana, hiki iā ʻoe ke hana i kēia ma ka ʻai ʻana i nā lentil me ka laiki a i ʻole ka pata pīnati me ka berena. No laila, ʻaʻohe mea e makaʻu ai, inā ʻoe e hoʻolālā i kāu mau meaʻai.

He mea maikaʻi anei ka lawe ʻana i nā mea hoʻohui amino acid?

Inā ʻoe e ʻai i kahi meaʻai olakino a kaulike, e loaʻa i kou kino nā waikawa amino koʻikoʻi a pau e pono ai. No laila, ʻaʻohe pono e lawe i nā mea hoʻohui . Lawe kekahi poʻe i nā mea hoʻohui waikawa amino e kōkua iā lākou e hiamoe maikaʻi, hoʻomaikaʻi i ko lākou ʻano, a hoʻomaikaʻi paha i kā lākou hana hoʻoikaika kino. Eia naʻe, ʻaʻole i ʻae ʻia kēia mau mea hoʻohui e nā keʻena e like me ka US Food and Drug Administration (FDA) .

ʻO ka mea nui loa, pono ʻoe e kamaʻilio me kāu kauka ma mua o kou hoʻomaka ʻana e lawe i kekahi mea hoʻohui, ʻoiai nā mea hoʻohui waikawa amino.

ʻO ke kauka wale nō ke haʻi iā ʻoe inā makemake maoli ʻoe i kahi mea e like me ia, a inā paha e hiki ke hana i nā hopena ʻaoʻao iā ʻoe. Mai hoʻonele i kāu kālā a hana i kahi mea e hōʻino ai i kou kino.

No laila, nā mea hope loa e hoʻomanaʻo ai (Leka Lawe-Home)

ʻAe, ua kamaʻilio nui kākou e pili ana i nā waikawa amino i kēia lā, ʻeā? Manaʻolana wau ua maopopo iā ʻoe lākou i kēia manawa. I ka hōʻuluʻulu manaʻo, eia nā mea nui e hoʻomanaʻo ai:

• ʻO nā waikawa amino nā poloka kūkulu kumu o nā protein, e like me nā leka i hui pū ʻia e hana i nā huaʻōlelo.
• Pono ko kākou kino i kahi o 20 ʻano amino acids. ʻEiwa o kēia mau mea he 'koʻikoʻi' , ʻo ia hoʻi, pono e loaʻa mai ka meaʻai. ʻO nā 11 ʻē aʻe i hana ʻia e ko kākou kino.
• Hana nā waikawa amino i nā hana koʻikoʻi he nui i loko o ko mākou kino: ke kūkulu ʻana a me ka hoʻoponopono ʻana i nā ʻiʻo, hana ʻana i nā hormones, hāʻawi i ka ikehu, a me ka hoʻoikaika ʻana i ka palekana.
• ʻO ka mea nui loa, ʻo ia ka ʻai ʻana i ka meaʻai kaulike. Ma kēlā ʻano e loaʻa ai iā ʻoe nā waikawa amino āpau āu e pono ai. E hoʻokomo i nā 'protein piha' e like me ka pipi, ka moa, ka iʻa, nā hua manu, a me nā huahana waiū, a me nā 'protein piha ʻole' e like me nā nati, nā pī, a me nā lentil.
• E hōʻoia e nīnau i ke kauka ma mua o ka lawe ʻana i nā mea hoʻohui.

No laila, e noʻonoʻo e pili ana i kāu ʻai a e hōʻoia i ka loaʻa ʻana o ka nui kūpono o kēia mau meaola waiwai i kapa ʻia ʻo amino acids. Inā he mau nīnau a kānalua paha kāu, ʻoi aku ka maikaʻi o ke kūkākūkā ʻana me ke kauka a meaʻai meaʻai paha no ka ʻōlelo aʻo. I mea e ola kino ai, he mea nui loa ia e makaʻala i kā mākou meaʻai!

Nā waikawa amino, nā protein, nā waikawa amino koʻikoʻi, ka meaʻai, ka ʻai olakino, ka ulu ʻana o ke kino, ka palekana