Reka twige ibijyanye na aside amine mu buryo bworoshye. Kuki umubiri wawe uzikeneye?

Ushobora kuba warumvise 'Aside Amino', sibyo? Wenda iyo uvuga ku biribwa, cyangwa mu bantu bakora siporo. Ibi ni ibiki koko? Kuki ari ingenzi cyane ku mibiri yacu? Reka tubiganireho uyu munsi mu buryo bworoshye ushobora gusobanukirwa.

Aside amine ni iki? Reka tubisobanukirwe mu buryo bworoshye.

Tekereza, inyuguti zacu za Sinhala zifite inyuguti. Dukora amagambo duhuza izi nyuguti imwe imwe, sibyo? Uko ni ko aside amine zimeze. Aside amine ni ibice bito bigize poroteyine, nk'amatafari. Izi aside amine zihurira hamwe kimwe kimwe zigakora iminyururu miremire kugira ngo zikore poroteyine. Hari ubwoko ibihumbi n'ibihumbi bwa poroteyine mu mubiri wacu, buri kimwe muri byo gifite umurimo wihariye kigomba gukora. Buri poroteyine ifite urukurikirane rwihariye rwa aside amine. Urwo rukurikirane rugena imiterere y'iyo poroteyine, n'umurimo ikora mu mubiri wacu.

Mu magambo make, niba aside amine ari inyuguti, poroteyine ni amagambo agizwe n'izo nyuguti. Nk'uko amagambo ashyirwa hamwe kugira ngo akore interuro, poroteyine zishyirwa hamwe kugira ngo zifashe kubaka ibintu bitandukanye mu mibiri yacu, nk'ingingo n'imisemburo.

Ese hari ubwoko bwa aside amine? Reka tubirebe!

Imibiri yacu ikenera ubwoko bugera kuri 20 butandukanye bwa aside amine kugira ngo ikore neza. Ubwo bwoko makumyabiri buhuzwa bumwe bumwe kugira ngo bukore poroteyine mu mibiri yacu. Ntabwo ari igitangaza se?

Ariko, muri izi aside amine, hari ubwoko 9 umubiri wacu udashobora gukora, bivuze ko tugomba kuzikura mu biribwa. Izi nizo twita 'Aside Amine z'ingenzi' . Ubundi bwoko 11 bushobora gukorwa n'umubiri wacu, bityo bwitwa 'Aside Amine Zidafite akamaro' .

Aside Amino z'ingenzi - Izi zigomba kuboneka mu biribwa!

Izi aside 9 z'ingenzi za amine zigomba kuboneka mu biribwa turya n'ibyo tunywa. Kuko imibiri yacu idashobora kuzikora. Reka turebe ibyo ari byo n'uko zitanga serivisi ku mibiri yacu.

• Histidine: Ibi bifasha mu gukora histamine, ikinyabutabire kiri mu bwonko bwacu gifite akamaro mu mikorere y'ubudahangarwa bw'umubiri , igogora, gusinzira, n'imikorere y'imibonano mpuzabitsina.
• Isoleucine: Iyi ifasha mu mikorere y'imitsi no mu bwirinzi bw'umubiri. Inafasha kandi gukora hemoglobine, itwara ogisijeni mu maraso, kandi ikagenzura ingufu z'umubiri.
• Leucine: Leucine ifasha imibiri yacu gukora poroteyine no gukora imisemburo ikura . Si ibyo gusa, inafasha mu gukura kw'imitsi, gusana, gukira ibikomere, no ku rugero rw'isukari mu maraso.Ibi kandi ni ingenzi mu kugenzura. Tekereza, niba uri umuntu ukora imyitozo ngororamubiri muri siporo, iyi leucine ni ikintu gifasha cyane mu kubaka imitsi yawe no gukomera.
• Lysine: Lysine igira uruhare runini mu gukora imisemburo no gutanga ingufu. Ni ingenzi kandi mu kwinjiza kalisiyumu, ikaba ari ingenzi ku magufwa, no mu mikorere myiza y’ubudahangarwa bw’umubiri wacu.
• Methionine: Methionine ifasha mu mikurire y'ingingo z'umubiri wacu, mu mikorere y'ingufu (uburyo ibiryo bihinduka ingufu) , no mu gusohora ibiyobyabwenge . Inafasha umubiri kwinjiza imyunyu ngugu y'ingenzi nka zinc na selenium .
• Phenylalanine: Ibi birakenewe kugira ngo habeho ubutumwa bw'ingenzi mu bwonko bwacu, nka dopamine (ijyanye no kumva wishimye no kunyurwa), epinephrine (imisemburo ikora mu bihe byihutirwa), na norepinephrine (ijyanye no kwita ku bintu no gukora). Ni ingenzi kandi mu gukora izindi aside amine.
• Threonine: Threonine ni ingenzi cyane kuri poroteyine za kolajeni (zitanga imbaraga n'ubudahangarwa bw'uruhu) na elastine (ituma uruhu ruramba). Izi poroteyine zitanga imiterere y'uruhu rwacu n'ingingo zihuza umubiri. Zifasha kandi gukora amaraso afunganye iyo twakomeretse, bigafasha guhagarika kuva amaraso. Threonine ni ingenzi cyane ku mikorere y'ibinure no ku budahangarwa bw'umubiri.
• Tryptophan: Ibi bifasha mu kubungabunga uburinganire bwa azote mu mubiri wacu. Binafasha mu gukora ikinyabutabire cyo mu bwonko cyitwa serotonin . Serotonin igenzura ibyiyumvo byacu, ubushake bwo kurya, no gusinzira. Hari igihe kurya imineke cyangwa kunywa amata bishobora gutuma twumva tumeze neza kandi tugasinzira, ibyo bikaba biterwa n'iyi tryptophan.
• Valine: Valine igira uruhare mu gukura kw'imitsi, gusana ingingo, no gukora ingufu. Iyi ni aside amine y'ingenzi cyane ku bakora siporo.

Aside amine zitari ngombwa - Nizo umubiri wacu ushobora gukora!

Nkuko twabivuze mbere, izindi aside amine 11 zishobora gukorwa n'imibiri yacu. Ibi bivuze ko tudakeneye kuzishakisha mu buryo bwihariye mu mirire yacu, ahubwo dushobora kuzibona mu buryo busanzwe mu ndyo yuzuye. Ingero zabyo ni alanine, arginine, na asparagine.

Aside Amino Zishingiye ku Miterere - zikenewe gusa mu bihe runaka

Hariho irindi tsinda ryihariye rya aside amine, ryitwa 'aside amine zishingiye ku miterere y'umubiri'. Muri rusange izi zigwa mu cyiciro cy'izitari ngombwa, bivuze ko umubiri ushobora kuzikora.Ariko iyo turwaye cyangwa dufite stress nyinshi, ibi biba ngombwa cyane. Ibi bivuze ko muri ibyo bihe umubiri ushobora kudashobora gukora ibi bipimo bikenewe, hanyuma tukagomba kubona byinshi mu biribwa. Arginine, Cysteine, na Glutamine biri muri iri tsinda.

Ni iyihe miterere ya aside amine? Reka tumenye gato kuri yo.

Iyi ni inkuru y’ubumenyi, ariko mu magambo make, buri aside amine ifite imiterere y’ibanze. Ifite andi matsinda menshi afatanye na atome ya karuboni yo hagati. Ariko buri aside amine itandukanye n’indi kubera igice cyitwa 'itsinda rya R.' Iryo tsinda rya R ni ryo rigena imiterere ya aside amine. Hanyuma izi aside amine zihuzwa n’ikintu cyitwa 'imigozi ya peptide.' Uko ni ko poroteyine zikorwa. Hanyuma izi poroteyine zivangavanga mu miterere yihariye y’ibice bitatu. Izi miterere ni zo zigena imikorere ya poroteyine.

"Ibuka gusa, aside amine zihurira hamwe zigakora poroteyine, nk'uko amasaro ahurira hamwe zigakora umukufi."

Ni iki aside amine zigira ku mibiri yacu? Akamaro kazo

Ubu tuzi ko imibiri yacu ikoresha aside amine mu kubaka poroteyine. Bityo, imikorere ya buri poroteyine iterwa n'ubwoko bwa aside amine imwe n'uburyo ihuzwa. Kubwibyo, aside amine igira uruhare mu mirimo myinshi y'ingenzi mu mibiri yacu. Reka turebe iby'ingenzi:

• Bifasha mu igogora: Ibi bifasha umubiri gusya neza ibyo urya no kwinjiza intungamubiri muri byo.
• Bifasha mu gukura no gusana ingingo z'umubiri: Tekereza ko ufite igikomere gito. Ibi ni ingenzi mu gukira kw'icyo gikomere, ndetse no mu gukura no kubungabunga ibintu nk'imitsi n'uruhu mu mubiri wacu. Nyuma yo gukora imyitozo ngororamubiri, imitsi yawe irababara, si byo se? Muri icyo gihe, izi aside amine ni zo zisana.
• Ikora imisemburo n'ibinyabutabire byo mu bwonko (neurotransmitters): Ibi birakenewe kugira ngo hakorwe imisemburo igenzura imikorere myinshi y'umubiri wacu, ndetse n'ibinyabutabire byo mu bwonko bigenzura ibintu nk'amarangamutima yacu, ibitotsi byacu, n'uburyo twita ku bintu.
• Itanga ingufu: Hari igihe, iyo umubiri wacu udafite ingufu zihagije zikomoka kuri karubohidrati n'ibinure, aside amine nazo zikoreshwa nk'isoko y'ingufu.
• Bifasha kubungabunga uruhu, umusatsi n'inzara: Ibi bigira uruhare mu gutuma uruhu rwacu rurushaho kuba rwiza, imbaraga z'umusatsi wacu, n'ubuzima bw'inzara zacu.
• Itera Imitsi Kubaka Imitsi: Aside amine ni ingenzi mu kubaka imitsi, cyane cyane ku bakora imyitozo ngororamubiri.
• Ikomeza ubudahangarwa bw'umubiri: Ubudahangarwa bw'umubiri bwacu bugomba kuba bukomeye kugira ngo buturinde indwara. Ibi biribwa nabyo birabifasha.
• Ibungabunga igogora risanzwe: Ibi kandi ni ingenzi ku buzima bw'amara yacu.

Dukeneye aside amine zingahe ku munsi?

Nta tegeko rivuga ko ugomba kurya ibiryo birimo aside amine kuri buri funguro. Ariko ni ngombwa kugira ngo ugire ingano yabyo umunsi wose. Hariho ikiguzi cya buri munsi (RDA) cy’ingano ya aside amine y’ingenzi ukeneye ku munsi. Urugero, dore ingano isabwa kuri kilo 1 (ibiro 2.2) by’uburemere bw’umubiri:

• Histidine: miligarama 14
• Isoleusine: miligarama 19
• Leusini: miligarama 42
• Lisine: miligarama 38
• Methionine: miligarama 19
• Phenylalanine: miligarama 33
• Threonine: miligarama 20
• Tryptophan: miligarama 5
• Valine: miligarama 24

Ariko iyo ugiye kurya izi milligrams z'ibiryo, ni ikibazo gikomeye. Mu magambo make, niba urya indyo yuzuye kandi ifite intungamubiri, uzabona aside amine ukeneye. Rero ntugatekereze cyane kuri izi ngano. Rya neza, urye ubwoko butandukanye, nibyo gusa.

Ni ibihe biribwa birimo aside amine? Reka turebe ibyo kurya.

Aside amine z'ingenzi ziboneka mu biribwa bitandukanye. Isoko nziza ya aside amine ni poroteyine z'inyamaswa. Ibyo bivuze ibintu nk'inyama z'inka, inkoko, amafi n'amagi. Ibi binyurwa byoroshye kandi bikakoreshwa n'imibiri yacu.

Poroteyine zuzuye - Hari amazina y'ubwoko bwose kuri ibi!

Tubyita ibiryo birimo aside amine 9 z'ingenzi twavuzeho 'Poroteyine zuzuye' . Iyo tubiriye, tubona ubwoko bwose uko ari 9. Ingero ni izi:

• Inyama z'inka
• Inkoko n'izindi nyama z'inkoko
• Ifi
• Amagi
• Amata n'ibikomoka ku mata (nk'ikinyobwa cya yawurute, foromaje)
• Soya ( nk'inyama za soya, tofu)
• Quinoa
• Ingano

Poroteyine Zituzuye - Ugomba gufata zimwe muri zo hamwe.

Hari ibiryo bimwe na bimwe birimo aside amine nkeya z'ingenzi, si zose. Ibi byitwa 'poroteyine zituzuye' . Ingero:

• Imbuto (nk'amakashe, ubunyobwa, amande)
• Imbuto (imbuto - nk'imbuto z'ibihaza, imbuto z'ibihwagari)
• Ibinyamisogwe nk'ibishyimbo, amashaza, ibishyimbo bibisi, lentile
• Ibinyampeke bimwe na bimwe (nk'umugati wuzuye, ingano)

Niba urya inyama cyangwa urya ibikomoka ku bimera gusa, bivuze ko utarya inyama, amafi, amagi, cyangwa amata, uzakenera kurya poroteyine nyinshi muri izi zituzuye mu munsi umwe. Icyo gihe ni bwo uzabona aside amine 9 zose z'ingenzi. Urugero, ushobora kubikora urya amande n'umuceri cyangwa amavuta y'ubunyobwa hamwe n'umugati. Rero nta kintu na kimwe ugomba gutinya, igihe cyose uteganya amafunguro yawe.

Ese ni byiza gufata inyunganiramirire ya aside amine?

Iyo uriye indyo yuzuye kandi yuzuye, umubiri wawe uzabona aside amine zose z'ingenzi ukeneye. Rero, nta mpamvu yo gufata inyongeramusaruro . Hari abantu bafata inyongeramusaruro za aside amine kugira ngo zibafashe gusinzira neza, kunoza ibyiyumvo byabo, cyangwa kunoza imikorere yabo ya siporo. Ariko, izi nyongeramusaruro ntizemerwa n'ibigo nka Ikigo gishinzwe ibiribwa n'imiti muri Amerika (FDA) .

" Ikintu cy'ingenzi ni uko, mbere yo gutangira gufata inyongeramusaruro iyo ari yo yose, ndetse n'inyongeramusaruro zikomoka kuri aside amine. "

Muganga ni we wenyine ushobora kukubwira niba ukeneye ikintu nk'icyo koko, cyangwa niba gishobora kugutera ingaruka mbi. Ntugapfushe ubusa amafaranga yawe ngo ukore ikintu cyangiza umubiri wawe.

Rero, ibintu bya nyuma byo kwibuka (Ubutumwa bwo kujyana mu rugo)

Sawa, twaganiriye cyane kuri aside amine uyu munsi, si byo se? Ndizera ko uzisobanukiwe neza ubu. Muri make, dore ingingo z'ingenzi zo kwibuka:

• Aside amine ni ingenzi mu kubaka poroteyine, kimwe n'inyuguti zishyirwa hamwe kugira ngo zikore amagambo.
• Imibiri yacu ikenera ubwoko bugera kuri 20 bwa aside amine. 9 muri zo ni 'ingenzi' , bivuze ko zigomba kuboneka mu biribwa. Izindi 11 zikorwa n'imibiri yacu.
• Aside amine zigira akamaro kenshi mu mibiri yacu: kubaka no gusana ingirabuzimafatizo, gukora imisemburo, gutanga imbaraga, no kongera ubudahangarwa bw'umubiri.
• Igikuru ni ukurya indyo yuzuye. Muri ubwo buryo ubona aside amine zose ukeneye. Shyiramo 'poroteyine zuzuye' nk'inyama z'inka, inkoko, amafi, amagi, n'ibikomoka ku mata, ndetse na 'poroteyine zuzuye' nk'imbuto, ibishyimbo n'amashaza.
• Mbere yo gufata inyunganiramirire, banza uganire na muganga.

Rero, tekereza ku mirire yawe kandi urebe neza ko ubona ingano ikwiye y'izi ntungamubiri z'agaciro zitwa aside amine. Niba ufite ikibazo cyangwa gushidikanya, ni byiza kugisha inama muganga cyangwa inzobere mu mirire. Kugira ngo tugire ubuzima bwiza, ni ngombwa cyane kwitondera ibyo turya!

Aside amine, poroteyine, aside amine z'ingenzi, imirire, kurya neza, gukura k'umubiri, ubudahangarwa bw'umubiri