Amino acid chungchang hi a awlsam zawngin i zir ang u. Engvangin nge i taksain a mamawh?

'Amino Acids' tih hi i hre tawh ngei ang, a dik em? Chaw chungchang kan sawi lai pawhin, exercise hmangtute zingah pawh a ni thei. Chûngte chu eng nge ni tak tak? Engvangin nge kan taksa tan an pawimawh em em? Okay, vawiin hian he thu hi i hriatthiam theih tur awlsam takin i sawi dawn nia.

Amino Acids hi eng nge ni? A awlsam zawngin i hrethiam ang u.

Ngaihtuah teh, kan Sinhala alphabet hian letter a nei a. Heng letter te hi pakhat hnu pakhata inzawmkhawmin thumal kan siam thin a ni lawm ni? Chutiang chu amino acids te hi a ni. Amino acids hi protein siamtu peng te te, brick ang chi te hi an ni. Heng amino acid te hi pakhat hnu pakhatin an inzawm khawm a, chain sei tak tak an siam a, protein an siam thin. Kan taksaah hian protein chi hrang hrang sang tam tak a awm a, chungte chuan hna bik an nei vek a ni. Protein tin hian amino acid sequence danglam bik an nei vek a. Chu sequence chuan chu protein pianzia a hril a, kan taksa chhunga a hnathawh dan pawh a hril bawk.

A awlsam zawngin, amino acid hi letter a nih chuan protein chu chu letter atanga siam thumal a ni. Thumalte chu sentence siam tûra dah khâwm a nih ang bawkin, protein-te chu kan taksaa thil chi hrang hrang, tissue leh hormone siam tûra ṭanpui tûrin an dah khawm a ni.

Amino acid chi hrang hrang a awm em? I zawng chhuak ang u!

Kan taksa hian a hnathawh that nan amino acid chi hrang hrang 20 vel a mamawh a. Heng chi sawmhnih te hi pakhat hnu pakhata inzawmkhawmin kan taksaa protein awmte chu kan siam a ni. Chu chu thil mak a ni lo maw?

Mahse, heng amino acid zingah hian kan taksain a siam theih loh chi 9 a awm a, chu chu ei leh in atanga kan hmuh a ngai tihna a ni. Hengte hi ‘Essential Amino Acids’ kan tih te hi an ni. A chi dang 11 te hi kan taksain a siam theih avangin ‘Nonessential Amino Acids’ an ti a ni.

Essential Amino Acids - Hengte hi ei leh in atanga hmuh tur a ni!

Heng amino acid pawimawh 9 te hi kan ei leh in atanga kan hmuh a ngai a ni. A chhan chu kan taksain a siam chhuah theih loh vang a ni. Eng nge an nih leh kan taksa tana eng rawngbawlna nge an pek tih i lo en ang u.

• Histidine: Hei hian kan thluaka chemical pakhat histamine siam a pui a, chu chu kan immune function , digestion, sleep, leh sexual function atana pawimawh tak a ni.
• Isoleucine: Hei hi taksa peng hrang hrang (muscle metabolism) leh taksa hriselna (immune system) ah a inrawlh a. Tin , thisenah oxygen phurtu hemoglobin siam a pui bawk a, taksa chakna a tidanglam bawk.
• Leucine: Leucine hian kan taksa hian protein a siam a, growth hormone a siam chhuak bawk . Chu mai ni lovin, taksa ruh (muscle tissue) tihpunna, siamthatna, hliam damna leh thisen sugar level-ah te a pui bawk.Hei hi control nan pawh a pawimawh hle. Ngaihtuah teh, gym-a workout thin i nih chuan he leucine hi i taksa ruh siamna leh chakna tichaktu thil a ni.
• Lysine: Lysine hian hormone leh energy siamchhuahna kawngah hmun pawimawh tak a chang a. Tin , ruh tana pawimawh tak calcium lakluhna atan te, kan taksa hriselna (immune system) hrisel taka a thawh theih nan a pawimawh hle bawk.
• Methionine: Methionine hian kan taksa tissue te, metabolism (chaw chu chakna a chantir dan) , leh detoxification te a tipung a ni. Tin , taksain mineral pawimawh tak tak zinc leh selenium a lakluh theih nan a pui bawk .
• Phenylalanine: Hei hi kan thluaka chemical messenger pawimawh tak tak siam nan a mamawh a, chungte chu dopamine (hlimna leh lungawina hriatna nena inzawm), epinephrine (emergency-a thawk hormone), leh norepinephrine (ngaihsakna leh hnathawhna nena inzawm) te hi a ni. Amino acid dang siamna atan pawh a pawimawh hle.
• Threonine: Threonine hi proteins collagen (vun chakna leh elasticity pe thei) leh elastin (vun tizautu) te tan a pawimawh hle. Heng protein te hian kan vun leh kan connective tissue te chu structure a pe a. Kan hliam hunah thisen zam siam turin an pui bawk a, thisen chhuah tihtawp nan an pui bawk. Threonine hi thau metabolism leh immune system atan pawh a pawimawh hle.
• Tryptophan: Hei hian kan taksaa nitrogen balance vawng reng turin a pui a. Tin thluaka chemical serotonin tih siamnaah pawh a pui bawk . Serotonin hian kan rilru put hmang, ei duhna leh mut a thunun a. A chang chuan banana ei emaw, bawnghnute in emaw hian kan rilru a hahdam thei a, kan muhil thei bawk a, chu chu he tryptophan vang pawh a ni thei.
• Valine: Valine hian taksa peng hrang hrang a tipung a, tissue siamthatna leh chakna siamchhuahna kawngah a pui a ni. Hei hi exercise latu tan pawh amino acid pawimawh tak a ni.

Nonessential Amino Acids - Kan taksain a siam theih te!

Kan sawi tawh ang khan amino acid dang 11 te hi kan taksain a siam chhuak thei a ni. Hei hian kan ei leh inah chiang taka kan zawn a ngai lo tihna a ni a, mahse ei leh in inthlau tak atang chuan natural takin kan hmu thei tihna a ni. Chungte entirnan alanine, arginine leh asparagine te hi an ni.

Conditional Amino Acids - hun bituk chhunga mamawh chauh

Amino acid pawl bik dang a awm a, chu chu ‘conditional amino acids’ an ti a ni. Chungte chu a tlangpuiin non-essential category-ah an tla a, chu chu taksain a siam thei tihna a ni.Mahse kan damloh emaw, lungkhamna nasa tak kan tawh emaw chuan hengte hi a pawimawh hle. Chumi awmzia chu chutiang hunah chuan taksain hengte hi a mamawh zat a siam chhuak thei lo mai thei a, chutah chuan ei leh in atanga tam zawk kan hmuh a ngai a ni. Arginine, Cysteine, leh Glutamine te hi he pawlah hian an tel ve a ni.

Amino acids te hi eng ang structure nge ni? A chanchin tlem han zir ila.

Hei hi scientific story deuh a ni a, mahse a awlsam zawnga sawi chuan amino acid tin hian basic structure an nei vek a ni. Central carbon atom-a inzawm pawl dang engemaw zat a nei bawk. Mahse amino acid tin hi a dang aiin a danglam bik a, a chhan chu ‘R-group’ an tih part vang a ni. Chu R-group chu chu amino acid chemical nature tichiangtu chu a ni. Tichuan heng amino acid te hi ‘peptide bonds’ an tih thil hmangin an inzawm khawm ta a ni. Chutiang chuan protein siam a ni. Tichuan heng protein te hi specific three-dimensional shape ah an fold ta a ni. Heng pianzia te hi protein hnathawh dan tur tichiangtu a ni.

"Hriat reng tur chu, amino acids te hi an inzawm khawm a, protein an siam a, chu chu beads te hi an inzawm khawm a, necklace an siam ang bawkin."

Amino acid hian kan taksaah eng nge a tih? An pawimawhna

Tunah chuan kan taksa hian protein siam nan amino acid a hmang tih kan hre ta. Chuvangin, protein tinte hnathawh dan chu amino acid chi hrang hrang leh an inzawmkhawm dan a\angin a innghat a ni. Chuvangin kan taksaah hian amino acid hi hna pawimawh tak tak tam takah a inrawlh a ni. A bulpui berte chu eng nge ni tih i lo en ang u:

• Digestion-ah a pui: Hengte hian taksain kan ei tur dik taka a ei theih nan leh a atanga nutrients a lakluh theih nan a pui thin.
• Taksa tissue te than leh siamthatna kawngah a pui: Hliam tenau i nei ang tih han ngaihtuah teh. Chungte chu chu hliam damna atan chuan a pawimawh hle a, chubakah kan taksaa taksa ruh leh vun ang chi thilte lo thanglian leh vawn thatna atan pawh a pawimawh hle. Exercise i tih zawh chuan i taksa ruh a na a, a dik em? Chutih lai chuan heng amino acid te hi an siam thattu an ni.
• Hormone leh thluaka chemical (neurotransmitters) a siam thin: Hengte hi kan taksa hnathawh tam tak thunun thei hormone siam nan a mamawh a, chubakah kan rilru put hmang, mut leh ngaihtuahna ang chi thil control tu thluaka chemical siam nan a mamawh bawk.
• Energy a pe: A chang chuan kan taksain carbohydrates leh thau atanga chakna a neih tlem chuan amino acids te pawh chakna petu atan an hmang bawk.
• Vun, sam leh nail hrisel vawng reng turin a pui: Hengte hian kan vun a ti eng a, kan sam a tichak a, kan nail a ti hrisel bawk.
• Builds Muscle: Amino acids hi taksa ruh siam nan a pawimawh hle a, a bik takin exercise la thin tan chuan a pawimawh hle.
• Immune system a tichak: Kan immune system hi natna laka min ven nan a chak a ngai. Chumi atan pawh heng ei tur te hian a pui bawk.
• Digestive system pangngai a vawng reng: Hengte hi kan intestines hriselna atan pawh a pawimawh hle.

Ni khatah amino acid engzat nge kan mamawh?

Chaw ei apiangin amino acids awmna chaw ei tur a ni tih dan a awm lo. Mahse nitin hengte hi inthlauhna neih reng a pawimawh. Ni khata essential amino acid pakhat zel i mamawh zat tur Recommended Daily Allowance (RDA) a awm a. Entirnan, taksa rih zawng kilogram 1 (pound 2.2) khata a zat tur ruahmante chu hetiang hi a ni:

• Histidine: Milligram 14 a ni
• Isoleucine: Milligram 19 a ni
• Leucine: Milligram 42 a ni
• Lysine: Milligram 38 a ni
• Methionine: Milligram 19 a ni
• Phenylalanine: Milligram 33 a ni
• Threonine: Milligram 20 vel a ni
• Tryptophan: Milligram 5 vel a ni
• Valine: Milligram 24 a ni

Mahse heng milligram ei tur hi i va ei chuan harsatna lian tak a ni. A awlsam zawngin, ei leh in inthlau tak, ei tur tha tak i ei chuan i pianphungah i mamawh zat amino acids i hmu ang. Chuvangin heng balance te hi ngaihtuah lutuk suh. Ei tha la, chi hrang hrang ei rawh, chu chu a ni.

Eng ei tur nge amino acids awm? Enge kan ei tur i en ang u.

Essential amino acids hi ei tur chi hrang hrangah a awm a. Amino acid awmna tha ber chu rannung protein a ni. Chu chu bawnghnute, vawk sa, sangha, leh artui ang chi thil tihna a ni. Chungte chu awlsam takin kan taksain a hip lut a, a hmang tangkai thei a ni.

Complete Proteins - Hengte hi hming chi hrang hrang a awm!

Kan sawi tawh amino acid pawimawh 9 awm zawng zawng awmna ei tur chu ‘Complete Proteins’ kan ti thin. Hengte hi kan ei hian chi 9 zawng zawng kan hmu vek. Entirnan:

• Bawngsa
• Vawk sa leh vawk sa dangte
• Sangha
• Eggs a ni
• Bawnghnute leh bawnghnute atanga siam (yogurt, cheese ang chi) .
• Soy ( soy sa, tofu ang chi) .
• Quinoa chuan a rawn ti a
• Buckwheat a ni

Protein tling lo - Heng zinga engemaw zat hi i ei khawm a ngai a ni.

Chaw thenkhatah chuan amino acid pawimawh tlemte chauh a awm a, a zawng zawng ni lo. Chungte chu ‘incomplete proteins’ an ti a. Entirnan:

• Nuts (cashew, peanut, almond ang chi) 1.1.
• Thlai chi (thlai chi - pumpkin chi, sunflower chi ang chi) .
• Legumes te chu bean, peas, green beans, lentils te ang chi te hi a ni
• Thlai thenkhat (whole grain chhang, oats ang chi) .

Vegetarian emaw vegan emaw i nih chuan sa, sangha, artui, bawnghnute i ei loh tihna a nih chuan ni khatah heng protein kim lo engemaw zat hi i ei a ngai dawn a ni. Chumi hnuah chauh chuan amino acid pawimawh 9 te chu i hmu vek ang. Entirnan, buhfai nen lentils emaw, chhang nen peanut butter emaw ei hian i ti thei ang. Chuvangin hlauh tur a awm lo, i chaw ei tur i ruahman phawt chuan.

Amino acid supplement ei hi a tha em?

Ei leh in hrisel leh inthlau tak i ei chuan i taksain a mamawh amino acid pawimawh zawng zawng a hmu vek ang. Chuvangin, supplement ei a ngai lo . Mi thenkhat chuan an mut that nan emaw, an mood tihchangtlun nan emaw, exercise an tih that nan emaw amino acid supplement an ei thin. Mahse, heng supplement te hi US Food and Drug Administration (FDA) ang agency te chuan an pawm lo.

" A pawimawh ber chu, eng supplement pawh i ei tan hmain i doctor nen in inbia ngei tur a ni, amino acid supplement pawh nise. "

Chutiang thil chu i mamawh tak tak em tih te, a nih loh leh side effects a thlen thei che em tih te chu doctor chauhvin a hrilh thei che a ni. I sum khawhral suh la, i taksa tana chhiatna thlen thei thil ti rawh.

Chuvangin, hriat reng tur hnuhnung ber (Take-Home Message) .

Okay, vawiin hian amino acid chungchang kan sawi nasa hle a ni lawm ni? Tunah hian an chungchang hi i hriatthiam ka beisei. A tawi zawngin, hriat reng tur pawimawh tak takte chu hetiang hi a ni:

• Amino acids hi protein siamtu bulpui ber a ni a, chu chu letter inzawmkhawma thumal siam ang bawkin a ni.
• Kan taksa hian amino acid chi 20 vel a mamawh a. Chung zinga 9 chu ‘essential’ , ei tur atanga lak chhuah a ngai tihna a ni. A dang 11 te hi kan taksa atanga siam chhuah a ni.
• Amino acids hian kan taksaah hna pawimawh tak tak a thawk a, chungte chu: tissue siam leh siamthat te, hormone siam te, chakna pe te, leh taksa hriselna tichaktu te an ni.
• A pawimawh ber chu ei leh in inthlau tak ei hi a ni. Chutiang chuan i mamawh amino acid zawng zawng i hmu vek ang. Bawngsa, vawk, sangha, artui, leh bawnghnute atanga siam ‘protein tling lo’ te, nut, bean, leh lentil ang chi ‘protein tling lo’ te pawh telh bawk ang che.
• Supplement i ei hmain doctor rawn hmasa phawt ang che.

Chuvangin, i ei leh in tur ngaihtuah la, heng nutrient hlu tak tak amino acids an tih te hi i dawng dik em tih enfiah rawh. Zawhna emaw rinhlelhna emaw i neih chuan doctor emaw nutritionist emaw rawn lain thurawn dil a tha ber. Hrisel taka awm tur chuan kan ei leh inah fimkhur a pawimawh hle!

` Amino acids, proteins, essential amino acids, ei leh in, ei leh in hrisel, taksa thanna, immunity