Tiyeni tiphunzire za ma amino acid m'njira yosavuta. N'chifukwa chiyani thupi lanu limawafuna?

Mwina mwamvapo za 'Amino Acids', sichoncho? Mwina pokamba za chakudya, kapena pakati pa anthu ochita masewera olimbitsa thupi. Kodi izi ndi chiyani kwenikweni? Nchifukwa chiyani ndizofunikira kwambiri m'thupi lathu? Chabwino, tiyeni tikambirane za izi lero m'njira yosavuta yomwe mungamvetse.

Kodi ma Amino Acids ndi chiyani? Tiyeni timvetse mosavuta.

Tangoganizirani, zilembo zathu za Chisinhala zili ndi zilembo. Timapanga mawu pophatikiza zilembo izi chimodzi ndi chimodzi, sichoncho? Umu ndi momwe ma amino acid alili. Ma amino acid ndi zigawo zazing'ono zomwe zimapanga mapuloteni, monga njerwa. Ma amino acid awa amasonkhana pamodzi chimodzi ndi chimodzi ndikupanga maunyolo ataliatali kuti apange mapuloteni. Pali mitundu yambirimbiri ya mapuloteni m'thupi lathu, iliyonse yomwe ili ndi ntchito yakeyake yoti igwire. Puloteni iliyonse ili ndi mndandanda wapadera wa ma amino acid. Mndandanda umenewo umatsimikiza mawonekedwe a puloteniyo, ndi ntchito yomwe imagwira mkati mwa thupi lathu.

Mwachidule, ngati ma amino acid ndi zilembo, ndiye kuti mapuloteni ndi mawu opangidwa ndi zilembo zimenezo. Monga momwe mawu amagwiritsidwira ntchito popanga ziganizo, mapuloteni nawonso amagwiritsidwira ntchito kuti athandize kupanga zinthu zosiyanasiyana m'thupi lathu, monga minofu ndi mahomoni.

Kodi pali mitundu ya ma amino acid? Tiyeni tipeze!

Matupi athu amafunika mitundu pafupifupi 20 yosiyanasiyana ya ma amino acid kuti agwire ntchito bwino. Mitundu makumi awiri iyi imaphatikizidwa imodzi ndi imodzi kuti ipange mapuloteni m'thupi lathu. Kodi sizodabwitsa zimenezo?

Komabe, mwa ma amino acid amenewa, pali mitundu 9 yomwe thupi lathu silingathe kupanga, zomwe zikutanthauza kuti tiyenera kuwapeza kuchokera ku chakudya. Izi ndi zomwe timazitcha 'Essential Amino Acids' . Mitundu ina 11 ingapangidwe ndi thupi lathu, motero amatchedwa 'Nonessential Amino Acids' .

Ma Amino Acids Ofunika - Izi ziyenera kupezeka kuchokera ku chakudya!

Ma amino acid 9 ofunikira awa ayenera kupezeka kuchokera muzakudya zomwe timadya ndi kumwa. Chifukwa matupi athu sangathe kuwapanga. Tiyeni tiwone zomwe ali komanso ntchito zomwe amapereka ku matupi athu.

• Histidine: Izi zimathandiza kupanga histamine, mankhwala muubongo mwathu omwe ndi ofunikira pa ntchito yathu ya chitetezo chamthupi , kugaya chakudya, kugona, komanso kugonana.
• Isoleucine: Izi zimakhudzidwa ndi kagayidwe ka minofu ndi chitetezo cha mthupi. Zimathandizanso kupanga hemoglobin, yomwe imanyamula mpweya m'magazi, komanso imayang'anira mphamvu za thupi.
• Leucine: Leucine imathandiza matupi athu kupanga mapuloteni ndikupanga mahomoni okula . Sikuti izi zokha, zimathandizanso kukula kwa minofu, kukonza, kuchiritsa mabala, komanso kuchuluka kwa shuga m'magazi.Izi ndizofunikiranso polamulira thupi. Tangoganizirani, ngati ndinu munthu amene mumachita masewera olimbitsa thupi ku gym, leucine iyi ndi chinthu chomwe chimathandiza kwambiri kumanga minofu yanu ndikulimbitsa thupi.
• Lysine: Lysine imagwira ntchito yofunika kwambiri pakupanga mahomoni ndi mphamvu. Ndi yofunikanso kuti calcium ilowe m'thupi, yomwe ndi yofunika kwambiri pamafupa, komanso kuti chitetezo cha mthupi chathu chizigwira ntchito bwino.
• Methionine: Methionine imathandiza kukula kwa minofu ya thupi lathu, kagayidwe kachakudya (njira yosinthira chakudya kukhala mphamvu) , komanso kuchotsa poizoni m'thupi . Imathandizanso thupi kuyamwa mchere wofunikira monga zinc ndi selenium .
• Phenylalanine: Izi zimafunika kuti tipange mankhwala ofunikira muubongo mwathu, monga dopamine (yokhudzana ndi chimwemwe ndi kukhutira), epinephrine (hormone yomwe imayatsidwa nthawi zadzidzidzi), ndi norepinephrine (yogwirizana ndi chidwi ndi ntchito). Ndikofunikanso popanga ma amino acid ena.
• Threonine: Threonine ndi yofunika kwambiri pa mapuloteni a collagen (omwe amapatsa khungu mphamvu ndi kusinthasintha) ndi elastin (yomwe imapangitsa khungu kutambasuka). Mapuloteni awa amapatsa khungu lathu ndi minofu yolumikizana. Amathandizanso kupanga magazi kuundana tikavulala, zomwe zimathandiza kuti magazi asiye kutuluka. Threonine ndi yofunikanso pa kagayidwe ka mafuta m'thupi komanso chitetezo chamthupi.
• Tryptophan: Izi zimathandiza kusunga nayitrogeni m'thupi lathu. Zimathandizanso kupanga mankhwala a muubongo otchedwa serotonin . Serotonin imalamulira momwe timamvera, chilakolako chathu, komanso tulo. Nthawi zina, kudya nthochi kapena kumwa mkaka kungatipangitse kumva bwino komanso kugona, zomwe zitha kukhala chifukwa cha tryptophan iyi.
• Valine: Valine imathandizira kukula kwa minofu, kukonza minofu, komanso kupanga mphamvu. Ichi ndi amino acid yofunika kwambiri kwa iwo omwe amachita masewera olimbitsa thupi.

Ma Amino Acids Osafunikira - Amene thupi lathu lingathe kupanga!

Monga tanenera kale, ma amino acid ena 11 amatha kupangidwa ndi matupi athu. Izi zikutanthauza kuti sitiyenera kuwafufuza mwapadera muzakudya zathu, koma tingawapeze mwachilengedwe kuchokera muzakudya zopatsa thanzi. Zitsanzo za izi ndi alanine, arginine, ndi asparagine.

Ma Amino Acids Okhazikika - omwe amafunikira nthawi zinazake zokha

Pali gulu lina lapadera la ma amino acid, lotchedwa 'conditional amino acids'. Izi nthawi zambiri zimagwera m'gulu losafunikira kwenikweni, kutanthauza kuti thupi limatha kuzipanga.Koma tikadwala kapena tikakhala ndi nkhawa kwambiri, izi zimakhala zofunika kwambiri. Izi zikutanthauza kuti nthawi zina thupi silingathe kupanga zinthuzi mokwanira, kenako timafunika kupeza zambiri kuchokera ku chakudya. Arginine, Cysteine, ndi Glutamine ndi a gululi.

Kodi kapangidwe ka amino acid ndi kotani? Tiyeni tiphunzire pang'ono za izi.

Iyi ndi nkhani ya sayansi, koma mwachidule, amino acid iliyonse ili ndi kapangidwe koyambira. Ili ndi magulu ena angapo olumikizidwa ku atomu yapakati ya kaboni. Koma amino acid iliyonse imasiyana ndi inayo chifukwa cha gawo lotchedwa 'gulu la R.' Gulu la R limenelo ndi lomwe limatsimikizira mtundu wa mankhwala a amino acid imeneyo. Kenako amino acid amenewa amalumikizidwa wina ndi mnzake ndi chinthu chotchedwa 'peptide bonds.' Umu ndi momwe mapuloteni amapangidwira. Kenako mapuloteni awa amapindana kukhala mawonekedwe enieni a magawo atatu. Mawonekedwe awa ndi omwe amatsimikizira ntchito ya puloteni.

"Kumbukirani kuti, ma amino acid amasonkhana pamodzi kuti apange mapuloteni, monga momwe mikanda imagwirira ntchito pamodzi kuti ipange mkanda."

Kodi ma amino acid amachita chiyani m'thupi lathu? Kufunika kwawo

Tsopano tikudziwa kuti matupi athu amagwiritsa ntchito ma amino acid popanga mapuloteni. Chifukwa chake, ntchito ya puloteni iliyonse imatsimikiziridwa ndi mtundu wa amino acid iliyonse ndi momwe imagwirizanirana. Chifukwa chake, ma amino acid amagwira ntchito zambiri zofunika kwambiri m'thupi lathu. Tiyeni tiwone zomwe zazikulu ndi izi:

• Zimathandiza kugaya chakudya: Izi zimathandiza thupi kugaya bwino chakudya chomwe timadya komanso kuyamwa michere kuchokera mmenemo.
• Zimathandiza pakukula ndi kukonzanso minofu ya thupi: Tangoganizirani kuti mwavulala pang'ono. Izi ndizofunikira pochiritsa kuvulalako, komanso pakukula ndi kusamalira zinthu monga minofu ndi khungu m'thupi lathu. Mukachita masewera olimbitsa thupi, minofu yanu imapweteka, sichoncho? Panthawiyo, ma amino acid amenewa ndi omwe amawakonza.
• Amapanga mahomoni ndi mankhwala a muubongo (neurotransmitters): Izi zimafunika kuti apange mahomoni omwe amalamulira ntchito zambiri za thupi lathu, komanso mankhwala a muubongo omwe amalamulira zinthu monga momwe timamvera, kugona, ndi kusamala.
• Amapereka mphamvu: Nthawi zina, ngati thupi lathu lilibe mphamvu zokwanira kuchokera ku chakudya ndi mafuta, ma amino acid amagwiritsidwanso ntchito ngati gwero la mphamvu.
• Zimathandiza kusunga khungu, tsitsi, ndi misomali yathanzi: Izi zimathandiza kuti khungu lathu likhale lowala, likhale lolimba, komanso kuti misomali yathu ikhale yathanzi.
• Amamanga Minofu: Ma amino acid ndi ofunikira pomanga minofu, makamaka kwa iwo omwe amachita masewera olimbitsa thupi.
• Kumalimbitsa chitetezo chamthupi: Chitetezo chamthupi chathu chiyenera kukhala champhamvu kuti chititeteze ku matenda. Zakudya zimenezi zimathandizanso pa izi.
• Kumasunga dongosolo la m'mimba labwinobwino: Izi ndizofunikiranso pa thanzi la matumbo athu.

Kodi timafunikira ma amino acid angati patsiku?

Palibe lamulo loti muyenera kudya zakudya zomwe zili ndi ma amino acid pa chakudya chilichonse. Koma ndikofunikira kusunga zakudya zomwe zili ndi ma amino acid tsiku lonse. Pali Recommended Daily Allowance (RDA) yokhudza kuchuluka kwa ma amino acid ofunikira omwe mukufuna patsiku. Mwachitsanzo, nayi kuchuluka komwe kumalimbikitsidwa pa kilogalamu imodzi (mapaundi 2.2) ya kulemera kwa thupi:

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

Koma ngati mudya zakudya zokwana ma milligrams awa, ndi vuto lalikulu. Mwachidule, ngati mudya zakudya zopatsa thanzi komanso zopatsa thanzi, mwachibadwa mudzapeza kuchuluka kwa amino acid komwe mukufuna. Choncho musaganize kwambiri za kuchuluka kwa zakudya zimenezi. Idyani bwino, idyani zosiyanasiyana, ndizo zonse.

Ndi zakudya ziti zomwe zili ndi ma amino acid? Tiyeni tiwone zomwe tingadye.

Ma amino acid ofunikira amapezeka muzakudya zosiyanasiyana. Magwero abwino kwambiri a ma amino acid ndi mapuloteni a nyama. Izi zikutanthauza zinthu monga ng'ombe, nkhuku, nsomba, ndi mazira. Izi zimayamwa mosavuta ndikugwiritsidwa ntchito ndi matupi athu.

Mapuloteni Athunthu - Pali mitundu yonse ya mayina a izi!

Timatcha zakudya zomwe zili ndi ma amino acid onse 9 ofunikira omwe tidalankhula za 'Mapuloteni Athunthu' . Tikadya izi, timapeza mitundu yonse 9. Zitsanzo ndi izi:

• Ng'ombe
• Nkhuku ndi nyama zina za nkhuku
• Nsomba
• Mazira
• Mkaka ndi zinthu zopangidwa ndi mkaka (monga yogurt, tchizi)
• Soya ( monga nyama ya soya, tofu)
• Kinoya
• Buckwheat

Mapuloteni Osakwanira - Muyenera kutenga angapo mwa awa pamodzi.

Pali zakudya zina zomwe zili ndi ma amino acid ochepa okha, osati onse. Izi zimatchedwa 'mapuloteni osakwanira' . Zitsanzo:

• Mtedza (monga ma cashew, mtedza, amondi)
• Mbewu (mbewu - monga mbewu za dzungu, mbewu za mpendadzuwa)
• Nyemba monga nyemba, nandolo, nyemba zobiriwira, lentils
• Mbewu zina (monga buledi wa tirigu wonse, oats)

Ngati ndinu wosadya nyama kapena wosadya nyama, zomwe zikutanthauza kuti simudya nyama, nsomba, mazira, kapena mkaka, muyenera kudya mapuloteni angapo osakwanira tsiku limodzi. Pokhapokha mudzapeza ma amino acid onse 9 ofunikira. Mwachitsanzo, mutha kuchita izi podya nyemba ndi mpunga kapena peanut butter ndi buledi. Chifukwa chake palibe choopa, bola mukukonzekera chakudya chanu.

Kodi ndi bwino kutenga ma amino acid owonjezera?

Ngati mudya zakudya zopatsa thanzi komanso zopatsa thanzi, thupi lanu lidzalandira ma amino acid onse ofunikira omwe limafunikira. Chifukwa chake, palibe chifukwa chotenga ma amino acid owonjezera . Anthu ena amatenga ma amino acid owonjezera kuti awathandize kugona bwino, kusintha maganizo awo, kapena kukonza magwiridwe antchito awo olimbitsa thupi. Komabe, ma amino acid owonjezerawa savomerezedwa ndi mabungwe monga US Food and Drug Administration (FDA) .

" Chofunika kwambiri ndichakuti, muyenera kulankhula ndi dokotala wanu musanayambe kumwa mankhwala enaake, ngakhale amino acid. "

Dokotala yekha ndi amene angakuuzeni ngati mukufunikiradi chinthu chonga chimenecho, kapena ngati chingakubweretsereni zotsatirapo zina. Musawononge ndalama zanu ndikuchita chinthu chomwe chingawononge thupi lanu.

Kotero, zinthu zomaliza zoti muzikumbukire (Uthenga Wopita Nawo Kunyumba)

Chabwino, lero takambirana zambiri za ma amino acid, sichoncho? Ndikukhulupirira kuti mwawamvetsa bwino tsopano. Mwachidule, nazi mfundo zofunika kukumbukira:

• Ma amino acid ndi omwe amapanga mapuloteni, monga zilembo zomwe zimayikidwa pamodzi kuti zipange mawu.
• Matupi athu amafunikira mitundu pafupifupi 20 ya ma amino acid. 9 mwa awa ndi 'ofunikira' , kutanthauza kuti ayenera kupezeka kuchokera ku chakudya. 11 enawo amapangidwa ndi matupi athu.
• Ma amino acid amagwira ntchito zofunika kwambiri m'thupi lathu: kumanga ndi kukonza minofu, kupanga mahomoni, kupereka mphamvu, ndi kuwonjezera chitetezo chamthupi.
• Chofunika kwambiri ndikudya zakudya zopatsa thanzi. Mwanjira imeneyi mumapeza ma amino acid onse omwe mukufuna. Phatikizani 'mapuloteni athunthu' monga ng'ombe, nkhuku, nsomba, mazira, ndi mkaka, komanso 'mapuloteni osakwanira' monga mtedza, nyemba, ndi mphodza.
• Onetsetsani kuti mwaonana ndi dokotala musanamwe mankhwala owonjezera.

Choncho, ganizirani za zakudya zanu ndipo onetsetsani kuti mukupeza michere yamtengo wapatali iyi yotchedwa amino acid. Ngati muli ndi mafunso kapena kukayikira kulikonse, ndi bwino kufunsa dokotala kapena katswiri wa zakudya kuti akupatseni upangiri. Kuti mukhale ndi thanzi labwino, ndikofunikira kwambiri kusamala ndi zomwe timadya!

Ma Amino acid, mapuloteni, ma amino acid ofunikira, zakudya, kudya bwino, kukula kwa thupi, chitetezo chamthupi