Lɛ wi lan bɔt amino asid dɛn insay simpul wɔd dɛn. Wetin mek yu bɔdi nid dɛn?

Yu go mɔs dɔn yɛri bɔt ‘Amino Acids’, nɔto so? Sɔntɛm we yu de tɔk bɔt it, ɔ bitwin pipul dɛn we de du ɛksɛsayz. Wetin rili na dɛn tin ya? Wetin mek dɛn rili impɔtant to wi bɔdi? Okay, mek wi tok abaut dis tide fo simpul we we yu go andastan.

Wetin na Amino Asid dɛn? Lɛ wi ɔndastand am simpul wan.

Imajin, wi Sinhala alfabɛt gɛt lɛta dɛn. Wi kin mek wɔd dɛn bay we wi de jɔyn dɛn lɛta dɛn ya wan bay wan, nɔto so? Na so amino asid dɛn de. di amino asid dεm na di sכm pat dεm we de mek di protin dεm lεk brik. dis amino asid dεm de kam togεda wan bay wan εn fכm lכng chen dεm fכ mek protin dεm. Bɔku bɔku difrɛn kayn prɔtin dɛn de na wi bɔdi, ɛn ɛni wan pan dɛn gɛt patikyula wok fɔ du. εvri protin gεt wan spεshal sikεns fכ amino asid dεm. Da sikyud de sho aw da prɔtin de shep, ɛn di wok we i de du insay wi bɔdi.

Fɔ tɔk am simpul wan, if amino asid na lɛta dɛn, dat min se prɔtin na di wɔd dɛn we dɛn mek wit dɛn lɛta dɛn de. Jɔs lɛk aw dɛn kin put wɔd dɛn togɛda fɔ mek sɛntɛns, na so dɛn kin put prɔtin dɛn togɛda fɔ ɛp fɔ bil difrɛn tin dɛn na wi bɔdi, lɛk tisu ɛn ɔmon dɛn.

Yu tink se difrɛn kayn amino asid dɛn de? Lɛ wi fɛn ɔndastand!

Wi bɔdi nid lɛk 20 difrɛn kayn amino asid dɛn fɔ mek i wok fayn fayn wan. dis twεnti tכp dεm de kam togεda wan bay wan fכ mek di protin dεm na wi bכdi. Yu nɔ tink se dat na wɔndaful tin?

כltu, pan dεn amino asid dεm ya, 9 tכp dεm de we wi bכdi nכ kin mek, we min se wi fכ gεt dεm frכm it. Dis na wetin wi kin kɔl ‘Essential Amino Acids’ . di כda 11 tכp dεm na wi bכdi kin mek dεm, so dεn kכl dεm ‘Nonessential Amino Acids’ .

Essential Amino Acids - Dɛn fɔ gɛt dɛn tin ya frɔm it!

dis 9 imכtant amino asid dεm fכ gεt frכm di it dεm we wi de it εn drink. Na bikɔs wi bɔdi nɔ ebul fɔ mek dɛn. Lɛ wi si wetin dɛn bi ɛn us savis dɛn de gi wi bɔdi.

• Histidine: Dis kin ɛp fɔ mek histamine, we na wan kemikal na wi bren we impɔtant fɔ wi imyun fɔ wok , fɔ digest, fɔ slip, ɛn fɔ du mami ɛn dadi biznɛs.
• Isoleucine: Dis de involv insay di mכsul mεtabolism εn di imyun sistεm. I de ɛp bak fɔ mek ɛmoglobin, we de kɛr ɔksijɛn na di blɔd, ɛn we de mek di bɔdi gɛt pawa fayn fayn wan.
• Lusin: Lusin de ɛp wi bɔdi fɔ mek prɔtin ɛn mek ɔmon dɛn we de mek wi gro . Nɔto dat nɔmɔ, i de ɛp bak fɔ mek di mɔsul dɛn gro, fɔ mek dɛn ripɛnt, fɔ mek di wund wɛl, ɛn fɔ mek di blɔd shuga bɔku.Dis impɔtant bak fɔ kɔntrol. Imajin, if yu na pɔsin we de wok na di jim, dis leucine na sɔntin we de ɛp bɔku fɔ bil yu mɔsul dɛn ɛn fɔ gɛt trɛnk.
• Laysin: Laysin de ple big pat pan di ɔmon ɛn ɛnaji we dɛn de mek. I impɔtant bak fɔ mek wi tek di kalsiɔm we impɔtant fɔ di bon dɛn, ɛn fɔ mek wi imyun sistɛm wok fayn fayn wan.
• Methionine: Methionine de ɛp fɔ mek wi bɔdi in tisu dɛn gro, di mɛtabolism (di prɔses fɔ chenj it to ɛnaji) , ɛn fɔ pul di pɔyzin . I de ɛp bak fɔ mek di bɔdi tek impɔtant minral dɛn lɛk zink ɛn sɛliniɔm .
• Fɛnilalanin: Dis nid fɔ mek impɔtant kemikal mɛsenja dɛn na wi bren, lɛk dopamin (we gɛt fɔ du wit filin fɔ gladi ɛn satisfayshɔn), epinephrine (wan ɔmon we de wok we i gɛt imejensi), ɛn norepinephrine (we gɛt fɔ du wit atɛnshɔn ɛn aktiviti). I impɔtant bak fɔ mek ɔda amino asid dɛn.
• Threonine: Threonine impɔtant fɔ di protin dɛn we de na kolagen (we de gi di skin trɛnk ɛn elasticity) ɛn elastin (we de mek di skin strɛch). dis protin dεm de gi strכkchכ to wi skin εn di kכnektiv tisu dεm. Dɛn kin ɛp bak fɔ mek blɔd klɔt we wi wund, ɛn dis kin ɛp fɔ mek blɔd nɔ de kɔmɔt. Threonine imכtant bak fכ di fεt mεtabolism εn di imyun sistεm.
• Triptophan: Dis de ɛp fɔ mek di naytrɔjen balans na wi bɔdi. I kin ɛp bak fɔ mek wan kemikal na di bren we dɛn kɔl sɛrotonin . Sɛrotonin de kɔntrol di we aw wi de fil, di we aw wi want fɔ it, ɛn we wi de slip. Sɔntɛnde, if wi it banana ɔ drink sɔm milk, i kin mek wi fil fayn ɛn slip, we kin bi bikɔs ɔf dis triptofan.
• Valin: Valin de ɛp fɔ mek di mɔsul dɛn gro, fɔ mek di tisu dɛn fayn, ɛn fɔ mek dɛn gɛt ɛnaji. Dis na rili impɔtant amino asid bak fɔ di wan dɛn we de du ɛksɛsayz.

Nonessential Amino Acids - Di wan dɛm we wi bɔdi kin mek!

As wi bin dɔn tɔk, na wi bɔdi kin mek di ɔda 11 amino asid dɛn. Dis min se wi nɔ nid fɔ spɛshal wan luk fɔ dɛn na wi it, bɔt wi kin gɛt dɛn natin nɔ de fɔ it frɔm we wi de it tin we balans. Sɔm ɛgzampul dɛn fɔ dɛn tin ya na alanin, arginine, ɛn asparagine.

Kondishכnal Amino Asid dεm - dεn wan dεm we dεn nid כnli pan spεshal tεm dεm

כda spεshal grup de fכ amino asid dεm we dεn kכl ‘kכndishכnal amino asid dεm.’ Dɛn tin ya kin jɔs fɔdɔm insay di kategori we nɔ impɔtant, we min se di bɔdi kin mek dɛn.Bɔt we wi sik ɔ wi gɛt bɔku strɛs, dɛn tin ya kin rili impɔtant. Dis min se na dɛn kayn tɛm dɛn de di bɔdi nɔ go ebul fɔ mek dɛn tin ya we wi nid, dɔn wi fɔ gɛt mɔ frɔm it. Arginine, Cysteine, ɛn Glutamine de insay dis grup.

Wetin na di strɔkchɔ fɔ di amino asid dɛn? Lɛ wi lan smɔl bɔt am.

Dis na smɔl sayɛns stori, bɔt fɔ tɔk am simpul wan, ɛvri amino asid gɛt wan bɛsik strɔkchɔ. I gɛt sɔm ɔda grup dɛn we tay pan wan sɛntral kabɔn atɔm. Bɔt ɛni amino asid difrɛn frɔm di ɔda wan bikɔs ɔf wan pat we dɛn kɔl ‘R-grup.’ Dat R-grup na in de disayd di kεmikכl nεchכr fכ da amino asid de. Dɔn dɛn amino asid ya kin kɔnɛkt to dɛnsɛf bay sɔntin we dɛn kɔl ‘pɛptida bɔnd.’ Na so di protin dεm de fכm. afta dat dεn protin dεm ya kin fol to spεshal tri-dimεnshכnal shep dεm. na dεn shep dεm ya de sho aw di protin de wok.

"Simpul fכ mεmba se amino asid dεm de kam togεda fכ mek protin dεm, jכs lεk bidz dεm de kam togεda fכ mek nεklεs."

Wetin amino asid dɛn kin du to wi bɔdi? Dɛn impɔtant tin

Wi no naw se wi bɔdi de yuz amino asid fɔ mek prɔtin. so, di wok we εvri protin de du na di tכp fכ εvri amino asid εn di we aw dεn de kam togεda. fכ dat, amino asid dεm de involv fכ bכku bכku rili imכtant wok dεm na wi bכdi. Lɛ wi si wetin na di men wan dɛn:

• I de ɛp fɔ digest: Dɛn tin ya de ɛp di bɔdi fɔ digest di it we wi de it fayn fayn wan ɛn tek di tin dɛn we de insay am.
• I de ɛp fɔ mek di bɔdi tisu dɛn gro ɛn mek dɛn fayn: Imajin se yu gɛt smɔl injuri. Dɛn tin ya impɔtant fɔ mek da injuri de wɛl, ɛn fɔ mek tin dɛn lɛk mɔsul ɛn skin na wi bɔdi gro ɛn kɔntinyu fɔ de. Afta yu dɔn du ɛksɛsayz, yu mɔsul dɛn kin at, nɔto so? Da tɛm de, na dɛn amino asid ya de mek dɛn fayn.
• I de mek ɔmon ɛn kemikal dɛn na di bren (nyurotransmita): Dɛn tin ya nid fɔ mek ɔmon dɛn we de kɔntrol bɔku pan di wok dɛn we wi bɔdi de du, ɛn bak di kemikal dɛn na di bren we de kɔntrol tin dɛn lɛk aw wi de fil, aw wi de slip, ɛn aw wi de pe atɛnshɔn.
• I de gi ɛnaji: Sɔntɛnde, if wi bɔdi nɔ gɛt inof ɛnaji frɔm kabɔhaydrɛt ɛn fat, dɛn kin yuz amino asid dɛn bak as ɛnaji sɔs.
• I de ɛp fɔ mek wi skin, ia, ɛn nel dɛn gɛt wɛlbɔdi: Dɛn tin ya kin mek wi skin shayn, wi ia kin strɔng, ɛn wi nel dɛn kin gɛt wɛlbɔdi.
• Bil Mɔsul: Amino asid impɔtant fɔ bil mɔsul, mɔ fɔ di wan dɛn we de du ɛksɛsayz.
• I de mek di imyun sistɛm strɔng: Wi imyun sistɛm nid fɔ strɔng fɔ protɛkt wi frɔm sik dɛn. Dɛn it ya kin ɛp fɔ du dat bak.
• I de mek wi gɛt nɔmal dijestiv sistɛm: Dɛn tin ya impɔtant bak fɔ di wɛlbɔdi na wi insay.

Ɔmɔs amino asid dɛn wi nid fɔ wan de?

No lɔ nɔ de we se yu fɔ it tin dɛn we gɛt amino asid ɛvri tɛm we yu de it. Bɔt i impɔtant fɔ mek yu balans pan dɛn tin ya ɔl di de. Wan Rikɔmɛnd Deli Alawɛns (RDA) de fɔ ɔmɔs ɛni impɔtant amino asid yu nid fɔ wan de. fכ egzampl, na dεn rεkomεndεd כmכnt dεm fכ 1 kilogram (2.2 paund) we yu bכdi wet:

• Histidin: 14 miligram
• Isolyusin: 19 miligram
• Lusin: 42 miligram
• Lisin: 38 miligram
• Mɛtiɔnin: 19 miligram
• Fɛnilalanin: 33 miligram
• Threonine: na 20 miligram
• Triptofan: 5 miligram
• Valin: 24 miligram

Bɔt if yu go it dɛn miligram it ya, na big prɔblɛm. Fɔ tɔk am simpul wan, if yu it tin dɛn we balans ɛn we gɛt fayn fayn tin dɛn fɔ it, natin nɔ go mek yu gɛt di amino asid dɛn we yu nid. So nɔ tink tumɔs bɔt dɛn balans dɛn ya. It gud gud wan, it difrɛn difrɛn tin dɛn, na dat.

Us it dɛn gɛt amino asid? Mek wi si wetin yu fɔ it.

di imכtant amino asid dεm de insay difrεn it dεm. di bεst sכsכs dεm fכ amino asid na animal protin dεm. Dat min tin dɛn lɛk bif, chukchuk, fish, ɛn eg. I izi fɔ lɛ wi bɔdi tek dɛn tin ya ɛn yuz dɛn.

Komplit Protein - Ɔl kayn nem de fɔ dɛn wan ya!

wi kכl it dεm we gεt כl di 9 imכtant amino asid dεm we wi bin tכk bכt 'Kכmplit Protein' . We wi it dɛn wan ya, wi kin gɛt ɔl di 9 kayn dɛn. Sɔm ɛgzampul dɛn na:

• Bif
• Chikin ɛn ɔda bɔd mit dɛn
• Fish
• Eg dɛn
• Milk ɛn tin dɛn we dɛn mek wit milk (lɛk yogɔt, chiz) .
• Soya ( lɛk soya mit, tofu) .
• Kwinoa
• Bɔkwit we dɛn kɔl

Protein dεm we nכ kכmplit - Yu nid fכ tek sεvεra pan dεm togeda.

Sɔm it dɛn de we gɛt sɔm pan di impɔtant amino asid dɛn nɔmɔ, nɔto ɔl. dεn kכl dεn tin ya ‘inkomplit protin dεm’ . Ɛgzampul dɛn:

• Nat (lɛk kash, pinat, amɔnd) .
• Grens (sid - lɛk pɔmpin sid, sanflawa sid) .
• Ligim lɛk bins, pis, grɛn bins, lentil
• Sɔm grens (lɛk ɔl gren bred, ɔts) .

If yu na vegetarian ɔ vegan, we min se yu nɔ de it mit, fish, eg, ɔ dairy, yu go nid fɔ it sɔm pan dɛn prɔtin ya we nɔ kɔmplit insay wan de. Na da tɛm de nɔmɔ yu go gɛt ɔl di 9 impɔtant amino asid dɛn. Fɔ ɛgzampul, yu kin du dis bay we yu it lentil wit rays ɔ pinat bɔta wit bred. So natin nɔ de fɔ fred, as lɔng as yu plan fɔ it.

I fayn fɔ tek amino asid sɔpɔtmɛnt?

If yu it fayn ɛn balans it, yu bɔdi go gɛt ɔl di impɔtant amino asid dɛn we i nid. So, nid nɔ de fɔ tek supamakit . Sɔm pipul dɛn kin tek amino asid sɔpɔtmɛnt fɔ ɛp dɛn fɔ slip fayn, fɔ mek dɛn fil fayn, ɔ fɔ mek dɛn ebul fɔ du ɛksɛsayz fayn fayn wan. Bɔt, ɛjɛnshi dɛm lɛk di US Food and Drug Administration (FDA) nɔ gri fɔ dɛn supamakit ya .

" Di tin we impɔtant pas ɔl na dat, yu fɔ rili tɔk to yu dɔktɔ bifo yu bigin fɔ tek ɛni sɔpɔtmɛnt, ivin amino asid sɔpɔtmɛnt. "

Na dɔktɔ nɔmɔ go tɛl yu if yu rili nid sɔntin lɛk dat, ɔ if i kin mek yu gɛt ɛni sayd ɛfɛkt. Nɔ west yu mɔni ɛn du sɔntin we go ambɔg yu bɔdi.

So, di las tin dɛn fɔ mɛmba (Take-Home Message) .

Okay, wi don tok plenti abaut amino acid tide, no bi so? A op se yu dɔn ɔndastand dɛn gud gud wan naw. Fɔ tɔk smɔl, na di men tin dɛn we yu fɔ mɛmba:

• di amino asid dεm na di bεs bildin blכk dεm fכ di protin dεm, jכs lεk lεta dεm we dεn put tכgeda fכ mek wכd dεm.
• Wi bɔdi nid lɛk 20 kayn amino asid dɛn. 9 pan dɛn na ‘essential’ , we min se dɛn fɔ gɛt dɛn frɔm it. Na wi bɔdi de mek di ɔda 11.
• di amino asid dεm de du bכku imכtant wok dεm na wi bכdi: fכ bil εn ripεr tisu dεm, mek כmon dεm, gi εnεji, εn bכku bכku bכku wan.
• Di tin we impɔtant pas ɔl na fɔ it tin dɛn we gɛt balans. Da we de yu kin gɛt ɔl di amino asid dɛn we yu nid. Inklud ‘kɔmplit protin’ lɛk bif, chukchuk, fish, eg, ɛn dairy prodakt, ɛn bak ‘inkɔmplit protin’ lɛk nɛt, bins, ɛn lentil.
• Mek shɔ se yu go to dɔktɔ bifo yu tek supamakit.

So, tink bɔt yu it ɛn mek shɔ se yu de gɛt di rayt amɔnt pan dɛn valyu tin ya we dɛn kɔl amino asid. If yu gɛt ɛni kwɛstyɔn ɔ dawt, i go fayn fɔ go to dɔktɔ ɔ pɔsin we sabi bɔt it fɔ advays. Fɔ mek wi gɛt wɛlbɔdi, i rili impɔtant fɔ tek tɛm wit wetin wi de it!

` Amino asid, protin, impɔtant amino asid, nyutrishɔn, it fayn, bɔdi gro, imyuniti