Ngatidzidzei nezve amino acids nenzira iri nyore. Sei muviri wako uchizvida?

Pamwe wakambonzwa nezve 'Amino Acids', handiti? Pamwe pakutaura nezvekudya, kana pakati pevanhu vanoita maekisesaizi. Ndezvipi chaizvo izvi? Sei zvichikosha kumuviri wedu? Zvakanaka, ngatitaurei nezvazvo nhasi nenzira iri nyore yaunogona kunzwisisa.

Chii chinonzi Amino Acids? Ngatizvinzwisise zviri nyore.

Fungidzira, arufabheti yedu yeSinhala ine mabhii. Tinoumba mazwi nekubatanidza mabhii aya rimwe nerimwe, handiti? Ndizvo zvakaita amino acids. Amino acids zvikamu zvidiki zvinoumba mapuroteni, sezvidhinha. Aya maamino acids anosangana pamwe chete oumba cheni refu kuti aumbe mapuroteni. Kune zviuru zvemarudzi akasiyana emapuroteni mumuviri wedu, rimwe nerimwe rine basa rayo rekuita. Puroteni yega yega ine kutevedzana kwakasiyana kwemaamino acids. Kutevedzana ikoko kunosarudza chimiro chepuroteni iyoyo, uye basa rayo mukati memuviri wedu.

Zvichitaurwa zviri nyore, kana maamino acid ari mabhii, saka mapuroteni ndiwo mazwi anoumbwa nemabhii iwayo. Sezvo mazwi achibatanidzwa pamwe chete kuti aumbe mitsara, mapuroteni anounganidzwa pamwe chete kuti abatsire kuvaka zvinhu zvakasiyana-siyana mumiviri yedu, zvakaita sematishu nemahormone.

Kune mhando dzemaamino acid here? Ngationei!

Miviri yedu inoda mhando dzemaamino acids makumi maviri dzakasiyana kuti ishande zvakanaka. Mhando idzi makumi maviri dzinobatanidzwa imwe neimwe kuti dzigadzire mapuroteni mumiviri yedu. Hazvishamisi here izvozvo?

Zvisinei, paamino acids aya, kune mhando 9 dzisingagadzirwe nemuviri wedu, zvichireva kuti tinofanira kudziwana kubva muchikafu. Idzi ndidzo dzatinodaidza kuti 'Essential Amino Acids' . Mamwe marudzi gumi nerimwe anogona kugadzirwa nemuviri wedu, saka anonzi 'Nonsessential Amino Acids' .

MaAmino Acids Akakosha - Aya anofanira kuwanikwa kubva muchikafu!

Aya ma amino acid mapfumbamwe akakosha anofanira kuwanikwa kubva muzvikafu zvatinodya nekunwa. Nekuti miviri yedu haigone kuagadzira. Ngationei kuti ndeapi uye kuti anopa sei muviri wedu basa.

• Histidine: Izvi zvinobatsira kugadzira histamine, kemikari iri muuropi hwedu inokosha pakushanda kwemuviri wedu, kugaya chikafu, kurara, uye kushanda pabonde.
• Isoleucine: Izvi zvine chekuita nekugadzirwa kwetsandanyama uye masoja emuviri. Zvinobatsirawo kugadzira hemoglobin, inotakura okisijeni muropa, uye inodzora simba remuviri.
• Leucine: Leucine inobatsira miviri yedu kugadzira mapuroteni uye kugadzira mahormone ekukura . Kwete izvozvo chete, inobatsirawo kukura kwemhasuru, kugadzirisa, kupora maronda, uye huwandu hweshuga muropa.Izvi zvakakoshawo pakudzora muviri. Fungidzira, kana uri munhu anorovedza muviri pajimu, leucine iyi inobatsira zvikuru mukuvaka tsandanyama dzako uye kusimba.
• Lysine: Lysine inoita basa guru mukugadzirwa kwemahormone nesimba. Inokoshawo pakunwa calcium, iyo inokosha kumapfupa, uye pakushanda zvakanaka kwemasoja edu ekudzivirira muviri.
• Methionine: Methionine inobatsira mukukura kwenhengo dzemuviri wedu, metabolism (maitiro ekushandura chikafu kuita simba) , uye kubvisa chepfu mumuviri . Inobatsirawo muviri kunwa zvicherwa zvakakosha senge zinc ne selenium .
• Phenylalanine: Izvi zvinodiwa kuti tigadzire makemikari akakosha muuropi hwedu, akadai sedopamine (ine chekuita nemanzwiro emufaro nekugutsikana), epinephrine (hormone inobatidzwa munguva dzenjodzi), uye norepinephrine (ine chekuita nekucherechedza nekushanda). Zvakakoshawo pakugadzira mamwe maamino acid.
• Threonine: Threonine inokosha kumapuroteni e collagen (anopa simba reganda uye anochinjika) uye elastin (inoita kuti ganda ritambe). Mapuroteni aya anopa chimiro cheganda redu nematishu akabatana. Anobatsirawo kugadzira mavanga eropa patinokuvara, zvichibatsira kumisa kubuda ropa. Threonine inokoshawo pakugadzirwa kwemafuta mumuviri uye immune system.
• Tryptophan: Izvi zvinobatsira kuchengetedza nitrogen yakakwana mumuviri wedu. Zvinobatsirawo pakugadzira kemikari yeuropi inonzi serotonin . Serotonin inodzora manzwiro edu, chido chekudya, uye kurara. Dzimwe nguva, kudya bhanana kana kunwa mukaka kunogona kutiita kuti tinzwe zvakanaka uye tinzwe hope, izvo zvinogona kunge zvichikonzerwa ne tryptophan iyi.
• Valine: Valine inobatsira mukukura kwemhasuru, kugadzirisa nyama, uye kugadzira simba. Iyi iamino acid inokoshawo kune avo vanoita maekisesaizi.

MaAmino Acids Asiri Akakosha - Anogona kugadzirwa nemuviri wedu!

Sezvatakambotaura, mamwe maamino acid gumi nerimwe anogona kugadzirwa nemiviri yedu. Izvi zvinoreva kuti hatifanirwe kuatsvaga mukudya kwedu, asi tinogona kuawana nenzira yechisikigo kubva mukudya kwakaringana. Mienzaniso yeizvi ialanine, arginine, uye asparagine.

MaAmino Acids ane Mamiriro Ezvinhu - ayo anodiwa chete panguva dzakatarwa

Kune rimwe boka rakakosha remaamino acids, rinonzi 'conditional amino acids'. Aya anowanzo wira muchikamu chisingakoshi, zvichireva kuti muviri unogona kuagadzira.Asi kana tichirwara kana kuti tichinetseka zvakanyanya, izvi zvinova zvakakosha. Izvi zvinoreva kuti panguva dzakadaro muviri ungasakwanisa kugadzira huwandu hunodiwa hweizvi, uye tobva tafanira kuwana zvakawanda kubva muchikafu. Arginine, Cysteine, uye Glutamine ndezvimwe zvezvikafu izvi.

Chii chinonzi chimiro chemaamino acids? Ngatidzidzei zvishoma nezvazvo.

Iyi inyaya yesainzi, asi muchidimbu, amino acid yega yega ine chimiro chayo. Ine mamwe mapoka akati wandei akabatana neatomu yekabhoni iri pakati. Asi amino acid yega yega yakasiyana neimwe nekuda kwechikamu chinonzi 'R-group.' R-group iyoyo ndiyo inosarudza hunhu hwemakemikari hweamino acid iyoyo. Zvadaro amino acid idzi dzakabatana nechimwe chinhu chinonzi 'peptide bonds.' Ndiwo maumbirwo emapuroteni. Zvadaro mapuroteni aya anopetana kuita maumbirwo chaiwo ane mativi matatu. Maumbirwo aya ndiwo anosarudza mashandiro epuroteni.

"Ingoyeukai, maamino acids anosangana pamwe chete kuti aumbe mapuroteni, sezvinoita mabhii anosangana pamwe chete kuti aumbe chishongo chemutsipa."

Chii chinoita kuti maamino acids aite kumiviri yedu? Kukosha kwawo

Tava kuziva kuti miviri yedu inoshandisa maamino acids kugadzira mapuroteni. Saka, basa repuroteni yega yega rinoenderana nerudzi rweamino acid yega yega uye nzira yaanobatanidzwa nayo. Nokudaro, maamino acids anobatanidzwa mumabasa akawanda akakosha mumiviri yedu. Ngationei kuti ndeapi makuru:

• Zvinobatsira mukugaya chikafu: Izvi zvinobatsira muviri kugaya chikafu chatinodya zvakanaka uye zvinotora zvinovaka muviri kubva machiri.
• Inobatsira mukukura nekugadzirisa nhengo dzemuviri: Fungidzira uine kukuvara kudiki. Izvi zvakakosha pakupora kwekukuvara ikoko, pamwe nekukura nekuchengetedza zvinhu zvakaita semhasuru neganda mumuviri wedu. Mushure mekurovedza muviri, tsandanyama dzako dzinorwadza, handiti? Panguva iyoyo, maamino acid aya ndiwo anodzigadzirisa.
• Inogadzira mahormone nemakemikari europi (neurotransmitters): Izvi zvinodiwa kugadzira mahormone anodzora mashandiro emuviri wedu, pamwe nemakemikari europi anodzora zvinhu zvakaita semanzwiro edu, kurara, uye kutarisisa.
• Inopa simba: Dzimwe nguva, kana muviri wedu usina simba rakakwana kubva kumakabhohaidhiretsi nemafuta, maamino acid anoshandiswawo senzvimbo yesimba.
• Inobatsira kuchengetedza ganda, bvudzi, uye nzara zvine hutano: Izvi zvinobatsira pakupenya kweganda redu, kusimba kwebvudzi redu, uye hutano hwenzara dzedu.
• Inovaka Tsandanyama: MaAmino acids akakosha pakuvaka tsandanyama, kunyanya kune avo vanoita maekisesaizi.
• Inosimbisa masoja emuviri: Masoja edu emuviri anofanira kuva akasimba kuti atidzivirire kubva kuzvirwere. Zvikafu izvi zvinobatsirawo nazvo.
• Inochengetedza hurongwa hwekugaya hwakajairika: Izvi zvakakoshawo pahutano hwematumbu edu.

Tinoda maamino acid mangani pazuva?

Hapana mutemo unoti unofanira kudya chikafu chine maamino acids pakudya kwega kwega. Asi zvakakosha kuchengetedza chiyero cheizvi mukati mezuva rose. Pane Recommended Daily Allowance (RDA) yekuti unoda amino acid yakawanda sei pazuva. Semuenzaniso, heano huwandu hunokurudzirwa pa 1 kg (2.2 pounds) yehuremu hwemuviri:

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

Asi kana ukaenda kunodya mamirigiramu echikafu ichi, idambudziko guru. Zvichitaurwa zviri nyore, kana ukadya chikafu chakaringana uye chine hutano, uchawana huwandu hwemaamino acid aunoda. Saka usafunge zvakanyanya nezvezviyero izvi. Idya zvakanaka, idya zvakasiyana-siyana, ndizvozvo chete.

Ndezvipi zvekudya zvine amino acids? Ngationei zvekudya.

Ma amino acids akakosha anowanikwa muzvikafu zvakasiyana-siyana. Mapuroteni emhuka ndiwo anonyanya kukonzera amino acids. Izvi zvinoreva zvinhu zvakaita senyama yemombe, huku, hove, nemazai. Izvi zvinonyudzwa nyore nyore uye zvinoshandiswa nemiviri yedu.

Mapuroteni Akazara - Kune marudzi akasiyana-siyana emazita eizvi!

Tinodaidza chikafu chine maamino acids mapfumbamwe akakosha atakataura nezvawo kuti 'Mapuroteni Akazara' . Patinodya izvi, tinowana marudzi ese mapfumbamwe. Mienzaniso ndeiyi:

• Nyama yemombe
• Nyama yehuku nedzimwe nyama dzehuku
• Hove
• Mazai
• Mukaka nezvigadzirwa zvemukaka (senge yogati, chizi)
• Soya ( senge nyama yesoya, tofu)
• Quinoa
• Buckwheat

Mapuroteni Asina Kukwana - Unofanira kutora akawanda acho pamwe chete.

Kune zvimwe zvekudya zvine maamino acids mashoma chete, kwete ese. Izvi zvinonzi 'mapuroteni asina kukwana' . Mienzaniso:

• Nzungu (dzakaita semacashew, nzungu, maarumondi)
• Zviyo (mbeu - dzakadai sembeu dzemanhanga, mbeu dzezuva)
• Nyemba dzakadai sebhinzi, pizi, bhinzi dzegirini, nyemba
• Zvimwe zviyo (sechingwa chezviyo, oats)

Kana uri munhu anodya miriwo chete kana kuti asingadyi nyama, zvichireva kuti haudyi nyama, hove, mazai, kana mukaka, uchafanira kudya mapuroteni akawanda aya asina kukwana muzuva rimwe chete. Ipapo ndipo paunowana ese maamino acid mapfumbamwe akakosha. Semuenzaniso, unogona kuita izvi nekudya nyemba nemupunga kana peanut butter nechingwa. Saka hapana chekutya, chero bedzi uchironga kudya kwako.

Zvakanaka here kutora amino acid supplements?

Kana ukadya chikafu chine hutano uye chakaringana, muviri wako uchawana maamino acid ese anodiwa. Saka, hapana chikonzero chekutora mishonga yekuwedzera . Vamwe vanhu vanotora mishonga yekuwedzera yeamino acid kuti ivabatsire kurara zviri nani, kugadzirisa mafungiro avo, kana kuvandudza mashandiro avo ekurovedza muviri. Zvisinei, mishonga iyi yekuwedzera haitenderwe nemasangano akaita seUS Food and Drug Administration (FDA) .

" Chinonyanya kukosha ndechekuti, unofanira kutaura nachiremba wako usati watanga kutora chero chimwe chinhu chinowedzerwa, kunyangwe amino acid supplements. "

Chiremba chete ndiye anogona kukuudza kana uchida chimwe chinhu chakadaro, kana kuti chingakonzera matambudziko. Usatambise mari yako woita chimwe chinhu chinokuvadza muviri wako.

Saka, zvinhu zvekupedzisira zvekurangarira (Mharidzo Yekuenda Kumba)

Zvakanaka, tataura zvakawanda nezve amino acids nhasi, handiti? Ndinovimba wava kunzwisisa zvakanaka nezvazvo ikozvino. Mukupfupisa, heano mapoinzi makuru ekurangarira:

• MaAmino acid ndiwo maburi makuru emapuroteni, kungofanana nemabhii akabatanidzwa pamwechete kuti aumbe mazwi.
• Miviri yedu inoda mhando dzemaamino acids anosvika makumi maviri. Mapfumbamwe acho 'anokosha' , zvichireva kuti anofanira kuwanikwa kubva muchikafu. Mamwe gumi nerimwe anogadzirwa nemiviri yedu.
• MaAmino acids anoita mabasa mazhinji akakosha mumiviri yedu: kuvaka nekugadzirisa matishu, kugadzira mahormone, kupa simba, uye kuwedzera dziviriro yemuviri.
• Chinhu chinonyanya kukosha kudya chikafu chakakwana. Nenzira iyi unowana maamino acid ese aunoda. Isa mapuroteni akazara akaita senyama yemombe, huku, hove, mazai, nezvigadzirwa zvemukaka, pamwe nemapuroteni asina kukwana akadai senzungu, nyemba, nenyemba.
• Iva nechokwadi chekubvunza chiremba usati watora mishonga yekuwedzera.

Saka, funga nezvekudya kwako uye iva nechokwadi chekuti uri kuwana huwandu hwakakwana hwezvinovaka muviri izvi zvinonzi maamino acids. Kana uine mibvunzo kana kusava nechokwadi, zvakanaka kubvunza chiremba kana nyanzvi yezvekudya kuti akupe mazano. Kuti urambe uine hutano hwakanaka, zvakakosha kungwarira zvatinodya!

` Maamino acids, mapuroteni, maamino acids akakosha, zvinovaka muviri, kudya zvine hutano, kukura kwemuviri, dziviriro yemuviri