Masifunde ngee-amino acids ngendlela elula. Kutheni umzimba wakho uzidinga?

Mhlawumbi ukhe weva nge-'Amino Acids', akunjalo? Mhlawumbi xa uthetha ngokutya, okanye phakathi kwabantu abazilolongayo. Zithini kanye kanye ezi? Kutheni zibaluleke kangaka emizimbeni yethu? Kulungile, masithethe ngale nto namhlanje ngendlela elula onokuyiqonda.

Zithini ii-Amino Acids? Masiqonde ngokulula.

Khawucinge nje, ialfabhethi yethu yesiSinhala inoonobumba. Sakha amagama ngokudibanisa la magama nganye nganye, akunjalo? Yiyo loo nto zinjalo ii-amino acids. Ii-amino acids ziindawo ezincinci ezenza iiproteni, njengezitena. Ezi amino acids ziyadibana nganye nganye kwaye zenze imixokelelwane emide ukwenza iiproteni. Kukho amawaka eentlobo ezahlukeneyo zeeproteni emzimbeni wethu, nganye inomsebenzi othile ekufuneka iwenze. Iproteni nganye inolandelelwano olwahlukileyo lwee-amino acids. Olu landelelwano lumisela imo yaloo proteni, kunye nomsebenzi ewenzayo ngaphakathi emzimbeni wethu.

Ngamafutshane, ukuba ii-amino acids ziileta, ngoko ke iiproteni ngamagama enziwe ngoonobumba. Kanye njengokuba amagama edityaniswa ukwenza izivakalisi, iiproteni zihlanganiswa ukunceda ekwakheni izinto ezahlukeneyo emizimbeni yethu, njengezicubu kunye neehomoni.

Ngaba kukho iintlobo zee-amino acids? Masifumanise!

Imizimba yethu ifuna malunga neentlobo ezingama-20 ezahlukeneyo ze-amino acids ukuze isebenze kakuhle. Ezi ntlobo zingamashumi amabini zidityaniswe nganye nganye ukuze zenze iiproteni emizimbeni yethu. Ayimangalisi loo nto?

Nangona kunjalo, kwezi amino acids, kukho iintlobo ezili-9 ezingenakwenziwa ngumzimba wethu, oko kuthetha ukuba simele sizifumane ekutyeni. Ezi zezona sizibiza ngokuba yi-'Essential Amino Acids' . Ezinye iintlobo ezili-11 zinokwenziwa ngumzimba wethu, ngoko ke zibizwa ngokuba yi-'Nonessential Amino Acids' .

Ii-Amino Acids ezibalulekileyo - Ezi kufuneka zifunyanwe ekutyeni!

Ezi amino acids zibalulekileyo ezili-9 kufuneka zifunyanwe ekutyeni esikutyayo nesikuselayo. Kuba imizimba yethu ayinakuzivelisa. Masibone ukuba ziyintoni na kwaye zibonelela ngani emizimbeni yethu.

• I-Histidine: Oku kunceda ekwenzeni i-histamine, ikhemikhali engqondweni yethu ebalulekileyo ekusebenzeni kwethu komzimba , ekugayweni, ekulaleni, nakwimisebenzi yesondo.
• I-Isoleucine: Oku kubandakanyeka kwimetabolism yemisipha kunye nenkqubo yomzimba yokuzikhusela. Ikwanceda ekwenzeni i-hemoglobin, ethwala ioksijini egazini, kwaye ilawula amandla omzimba.
• I-Leucine: I-Leucine inceda imizimba yethu ukuba yenze iiproteni kwaye ivelise iihomoni zokukhula . Ayipheleli apho, ikwanceda ekukhuleni kwezicubu zemisipha, ukulungiswa, ukuphiliswa kwamanxeba, kunye namanqanaba eswekile egazini.Oku kubalulekile nasekulawuleni. Khawuthelekelele, ukuba ungumntu ojimayo ejimini, le leucine yinto enceda kakhulu ekwakheni izihlunu zakho nasekuqineni.
• I-Lysine: I-Lysine idlala indima enkulu ekuvelisweni kweehomoni kunye namandla. Ikwabalulekile ekufunxweni kwe-calcium, ebalulekileyo emathanjeni, nasekusebenzeni kakuhle kwenkqubo yethu yokuzikhusela komzimba.
• I-Methionine: I-Methionine inceda ekukhuleni kwezicubu zomzimba wethu, imetabolism (inkqubo yokuguqula ukutya kube ngamandla) , kunye nokukhupha ubuthi emzimbeni . Ikwanceda umzimba ukuba ufunxe iiminerali ezibalulekileyo ezifana ne-zinc kunye ne-selenium .
• I-Phenylalanine: Oku kuyimfuneko ukuze kwenziwe izithunywa ezibalulekileyo zeekhemikhali engqondweni yethu, ezifana ne -dopamine (enxulumene neemvakalelo zolonwabo nolwaneliseko), i-epinephrine (ihomoni evuselelwa kwiimeko ezingxamisekileyo), kunye ne -norepinephrine (enxulumene nengqalelo nomsebenzi). Ikwabalulekile ekwenzeni ezinye ii-amino acids.
• I-Threonine: I-Threonine ibalulekile kwiiproteni ze -collagen (ezinika ulusu amandla kunye nokuguquguquka) kunye ne -elastin (eyenza ulusu lube nolusu oluthambileyo). Ezi proteni zinika ulusu lwethu ulwakhiwo kunye nezicubu ezidityanisiweyo. Zikwanceda ekwenzeni amahlwili egazi xa senzakele, zinceda ekumiseni ukopha. I-Threonine ibalulekile nakwimetabolism yamafutha kunye nenkqubo yomzimba yokuzikhusela.
• I-Tryptophan: Oku kunceda ukugcina ibhalansi ye-nitrogen emzimbeni wethu. Ikwanceda ekwenzeni ikhemikhali yobuchopho ebizwa ngokuba yi-serotonin . I-Serotonin ilawula imvakalelo yethu, ukutya, kunye nokulala. Ngamanye amaxesha, ukutya ibhanana okanye ukusela ubisi kunokusenza sizive sonwabile kwaye silale, oku kusenokuba kungenxa yale tryptophan.
• I-Valine: I-Valine inegalelo ekukhuleni kwezihlunu, ukulungiswa kwezicubu, kunye nokuveliswa kwamandla. Le yi-amino acid ebaluleke kakhulu kwabo baqhelisela umzimba.

Ii-Amino Acids Ezingabalulekanga - Ezo zinokuveliswa yimizimba yethu!

Njengoko besitshilo ngaphambili, ezinye ii-amino acid ezili-11 zinokwenziwa yimizimba yethu. Oku kuthetha ukuba akufuneki sizifune ngokuthe ngqo ekutyeni kwethu, kodwa singazifumana ngokwendalo ngokutya okunesondlo. Imizekelo yezi yi-alanine, i-arginine, kunye ne-asparagine.

Ii-Amino Acids ezineMiqathango - ezo zifunekayo kuphela ngamaxesha athile

Kukho elinye iqela elikhethekileyo lee-amino acid, elibizwa ngokuba 'zii-amino acids ezixhomekeke kwimiba ethile.' Ezi zihlala ziphantsi kodidi olungengolubalulekanga, nto leyo ethetha ukuba umzimba unokuzenza.Kodwa xa sigula okanye siphantsi koxinzelelo olukhulu, ezi zinto ziba yimfuneko. Oku kuthetha ukuba ngamaxesha anjalo umzimba usenokungakwazi ukuvelisa ubungakanani obufunekayo bezi zinto, size ke sifumane okungakumbi ekutyeni. I-Arginine, i-Cysteine, kunye ne-Glutamine zezinye zeli qela.

Yintoni ulwakhiwo lwee-amino acids? Masifunde kancinci ngayo.

Eli libali lesayensi, kodwa ngokulula, i-amino acid nganye inesakhiwo sayo esisisiseko. Inamaqela amaninzi anamathele kwi-atom yekhabhoni ephakathi. Kodwa i-amino acid nganye yahlukile kwenye ngenxa yenxalenye ebizwa ngokuba yi-'R-group.' Elo qela le-R lilo elimisela uhlobo lwekhemikhali lwaloo amino acid. Emva koko ezi amino acids ziqhagamshelwa kwenye yinto ebizwa ngokuba yi -'peptide bonds.' Yile ndlela iiproteni ezenziwa ngayo. Emva koko ezi proteni ziphinda zibe yimilo ethile enemilinganiselo emithathu. Ezi milo zezona zimisela umsebenzi weproteni.

"Khumbula nje, ii-amino acids ziyadibana ukuze zenze iiproteni, kanye njengokuba amabhongo edibana ukuze zenze umgexo."

Zithini ii-amino acids emizimbeni yethu? Ukubaluleka kwazo

Ngoku siyazi ukuba imizimba yethu isebenzisa ii-amino acids ukwakha iiproteni. Ngoko ke, umsebenzi weproteni nganye umiselwa luhlobo lwe-amino acid nganye kunye nendlela ezidityaniswe ngayo. Ke ngoko, ii-amino acids zibandakanyeka kwimisebenzi emininzi ebaluleke kakhulu emizimbeni yethu. Makhe sibone ukuba zeziphi ezona ziphambili:

• Inceda ekugayweni kokutya: Ezi zinceda umzimba ukuba ugobe kakuhle ukutya esikutyayo kwaye zifunxe izondlo kuko.
• Inceda ekukhuleni nasekulungiseni izicwili zomzimba: Khawuthelekelele ukuba wenzakele kancinci. Ezi zibalulekile ekuphilisweni kwaloo ngozi, kunye nokukhula nokugcinwa kwezinto ezifana nezihlunu nolusu emzimbeni wethu. Emva kokuzilolonga, izihlunu zakho ziyaqaqamba, akunjalo? Ngelo xesha, ezi amino acids zezona zilungisayo.
• Yenza iihomoni kunye neekhemikhali zobuchopho (ii-neurotransmitters): Ezi ziyimfuneko ukwenza iihomoni ezilawula imisebenzi emininzi yemizimba yethu, kunye neekhemikhali zobuchopho ezilawula izinto ezifana neemvakalelo zethu, ukulala, kunye nengqalelo.
• Inika amandla: Ngamanye amaxesha, ukuba imizimba yethu ayinawo amandla aneleyo avela kwiikhabhohayidreyithi namafutha, ii-amino acids nazo zisetyenziswa njengomthombo wamandla.
• Inceda ukugcina ulusu, iinwele, kunye neenzipho ziphilile: Ezi zinto zinegalelo ekukhanyeni kolusu lwethu, amandla eenwele zethu, kunye nempilo yeenzipho zethu.
• Yakha Izihlunu: Ii-amino acid zibalulekile ekwakheni izihlunu, ingakumbi kwabo benza umthambo.
• Yomeleza amajoni omzimba: Amajoni ethu omzimba kufuneka abe namandla ukuze asikhusele kwizifo. Oku kutya kuyanceda nako.
• Igcina inkqubo yokwetyisa ikwimeko eqhelekileyo: Ezi zibalulekile nakwimpilo yamathumbu ethu.

Zingaphi ii-amino acid esizidingayo ngosuku?

Akukho mthetho uthi kufuneka utye ukutya okuqulethe ii-amino acids kwisidlo ngasinye. Kodwa kubalulekile ukugcina ibhalansi yezi zinto imini yonke. Kukho i-Recommended Daily Allowance (RDA) echaza ukuba ufuna i-amino acid engakanani ngosuku. Umzekelo, nazi izixa ezicetyiswayo ngekhilogram e-1 (iikhilogram ezi-2.2) zobunzima bomzimba:

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

Kodwa ukuba uyahamba uyokutya ezi milligrams zokutya, yingxaki enkulu. Ngamafutshane, ukuba utya ukutya okunesondlo, ngokwemvelo uya kufumana ubungakanani bee-amino acid ozifunayo. Ngoko ke musa ukucinga kakhulu ngezi bhalansi. Yitya kakuhle, yitya iintlobo ngeentlobo, yiyo loo nto.

Zeziphi ukutya eziqulethe ii-amino acids? Makhe sibone ukuba sitye ntoni.

Ii-amino acid ezibalulekileyo zifumaneka kwiintlobo ngeentlobo zokutya. Eyona mithombo ilungileyo yee-amino acid ziiproteni zezilwanyana. Oko kuthetha izinto ezifana nenyama yenkomo, inkukhu, intlanzi kunye namaqanda. Ezi zifunxwa lula kwaye zisetyenziswe yimizimba yethu.

Iiproteni ezipheleleyo - Kukho iintlobo ngeentlobo zamagama ezi!

Sibiza ukutya okuqulethe zonke ii-amino acids ezibalulekileyo ezili-9 esithethe ngazo ngokuthi 'ziiProteni ezipheleleyo' . Xa sizitya ezi, sifumana zonke iintlobo ezili-9. Imizekelo yile:

• Inyama yenkomo
• Inyama yenkukhu nezinye iinkukhu
• Intlanzi
• Amaqanda
• Ubisi kunye neemveliso zobisi (ezifana neyogathi, itshizi)
• Isoya ( njengenyama yesoya, itofu)
• IQuinoa
• Ingqolowa yebhakkuk

Iiproteni ezingaphelelanga - Kufuneka uthathe ezininzi zezi kunye.

Kukho ukutya okuqulethe ii-amino acid ezimbalwa ezibalulekileyo, kungekhona zonke. Ezi zibizwa ngokuba 'ziiproteni ezingaphelelanga' . Imizekelo:

• Amantongomane (afana nee-cashews, amantongomane, ii-almonds)
• Iinkozo (imbewu - njengembewu yethanga, imbewu yelanga)
• Iimbotyi ezifana neembotyi, iimbotyi, iimbotyi eziluhlaza, iilentili
• Ezinye iinkozo (ezifana nesonka esipheleleyo, ii-oats)

Ukuba ungumntu otya imifuno okanye odla imifuno kuphela, oko kuthetha ukuba awuyityi inyama, intlanzi, amaqanda, okanye ubisi, kuya kufuneka utye ezinye zezi proteni zingaphelelanga ngosuku olunye. Kuphela emva koko uya kufumana zonke ii-amino acids ezibalulekileyo ezili-9. Umzekelo, ungakwenza oku ngokutya iilentile nerayisi okanye ibhotolo yamandongomane nesonka. Ngoko ke akukho nto yokoyika, lo gama nje ucwangcisa ukutya kwakho.

Ngaba kulungile ukuthatha izongezo ze-amino acid?

Ukuba utya ukutya okunempilo nokunokulinganisela, umzimba wakho uya kufumana zonke ii-amino acids ezibalulekileyo ozifunayo. Ngoko ke, akukho mfuneko yokuthatha izongezo . Abanye abantu bathatha izongezo ze-amino acid ukuze babancede balale ngcono, baphucule indlela abavakalelwa ngayo, okanye baphucule indlela abaqhuba ngayo umthambo. Nangona kunjalo, ezi zongezo azivunywanga ziiarhente ezifana ne -US Food and Drug Administration (FDA) .

" Eyona nto ibalulekileyo kukuba, ngokuqinisekileyo kufuneka uthethe nogqirha wakho ngaphambi kokuba uqale ukuthatha nasiphi na isongezelelo, kwanezongezelelo ze-amino acid. "

Ngugqirha kuphela onokukuxelela ukuba uyayidinga ngokwenene into enjalo, okanye ingaba inokubangela naziphi na iziphumo ebezingalindelekanga. Musa ukuchitha imali yakho wenze into enobungozi emzimbeni wakho.

Ngoko ke, izinto zokugqibela ekufuneka uzikhumbule (Umyalezo Wokuya Ekhaya)

Kulungile, sithethe kakhulu ngee-amino acids namhlanje, akunjalo? Ndiyathemba ukuba uziqonda kakuhle ngoku. Ngamafutshane, nazi iingongoma ezibalulekileyo ekufuneka uzikhumbule:

• Ii-amino acids zezona zinto ziphambili zokwakha iiproteni, njengoonobumba abadityanisiweyo ukuze benze amagama.
• Imizimba yethu ifuna malunga neentlobo ezingama-20 zee-amino acid. Ezi-9 kwezi 'zibalulekile' , oko kuthetha ukuba kufuneka zifunyanwe ekutyeni. Ezinye ezili-11 ziveliswa yimizimba yethu.
• Ii-amino acids zenza imisebenzi emininzi ebalulekileyo emizimbeni yethu: ukwakha nokulungisa izicubu, ukwenza iihomoni, ukunika amandla, kunye nokukhulisa amajoni omzimba.
• Eyona nto ibalulekileyo kukutya ukutya okunesondlo. Ngaleyo ndlela ufumana zonke ii-amino acid ozifunayo. Faka 'iiproteni ezipheleleyo' ezifana nenyama yenkomo, inkukhu, intlanzi, amaqanda, kunye neemveliso zobisi, kunye 'neeproteni ezingaphelelanga' ezifana neenati, iimbotyi kunye neelentile.
• Qiniseka ukuba uqhagamshelana nogqirha ngaphambi kokuba uthathe izongezo.

Ngoko ke, cinga ngokutya kwakho kwaye uqiniseke ukuba ufumana isixa esifanelekileyo sezi zondlo zibalulekileyo ezibizwa ngokuba zii-amino acids. Ukuba unemibuzo okanye amathandabuzo, kungcono ukubonana nogqirha okanye ingcali yesondlo ukuze ufumane ingcebiso. Ukuze uhlale usempilweni, kubaluleke kakhulu ukuba silumke ngento esiyityayo!

Ii - amino acid, iiproteni, ii-amino acid ezibalulekileyo, isondlo, ukutya okunempilo, ukukhula komzimba, amasosha omzimba