Ake sifunde ngama-amino acid ngendlela elula. Kungani umzimba wakho uwadinga?

Cishe uke wezwa 'ngama-Amino Acids', akunjalo? Mhlawumbe uma kukhulunywa ngokudla, noma phakathi kwabantu abazivocavoca umzimba. Ziyini ngempela lezi? Kungani zibaluleke kangaka emizimbeni yethu? Kulungile, ake sixoxe ngalokhu namuhla ngendlela elula ongayiqonda.

Ayini ama-Amino Acids? Ake sikuqonde kalula.

Cabanga nje, izinhlamvu zethu zesiSinhala zinezinhlamvu. Sakha amagama ngokuhlanganisa lezi zinhlamvu ngayinye ngayinye, akunjalo? Yileyo ndlela ama-amino acid anjalo. Ama-amino acid yizingxenye ezincane ezakha amaprotheni, njengezitini. Lawa ma-amino acid ahlangana ngayinye ngayinye futhi akhe amaketanga amade ukuze akhe amaprotheni. Kunezinhlobo eziningi zamaprotheni emzimbeni wethu, ngayinye enomsebenzi othize okufanele iwenze. Iphrotheni ngayinye inochungechunge oluhlukile lwama-amino acid. Lolo chungechunge lunquma ukuma kwaleyo phrotheni, kanye nomsebenzi ewenzayo ngaphakathi emzimbeni wethu.

Kalula nje, uma ama-amino acid eyizinhlamvu, khona-ke amaprotheni angamagama akhiwe yilezo zinhlamvu. Njengoba nje amagama ehlanganiswa ukuze akhe imisho, amaprotheni ahlanganiswa ukuze asize ekwakheni izinto ezahlukahlukene emizimbeni yethu, njengezicubu nama-hormone.

Ingabe zikhona izinhlobo zama-amino acid? Ake sithole!

Imizimba yethu idinga izinhlobo ezingama-20 zama-amino acid ukuze isebenze kahle. Lezi zinhlobo ezingamashumi amabili zihlanganiswa ngayinye ngayinye ukuze zakhe amaprotheni emizimbeni yethu. Akumangalisi lokho?

Kodwa-ke, kulawa ma-amino acid, kunezinhlobo ezingu-9 umzimba wethu ongakwazi ukuzenza, okusho ukuthi kumele sizithole ekudleni. Lezi yizo esizibiza ngokuthi 'ama-Essential Amino Acids' . Ezinye izinhlobo ezingu-11 zingenziwa umzimba wethu, ngakho zibizwa ngokuthi 'ama-Nonessential Amino Acids' .

Ama-Amino Acids Abalulekile - Lawa kumele atholakale ekudleni!

Lawa ma-amino acid angu-9 abalulekile kumele atholakale ekudleni esikudlayo nesikuphuzayo. Ngoba imizimba yethu ayikwazi ukuwakhiqiza. Ake sibone ukuthi ayini nokuthi anikeza yiphi insizakalo emizimbeni yethu.

• I-Histidine: Lokhu kusiza ekwenzeni i-histamine, ikhemikhali ebuchosheni bethu ebalulekile ekusebenzeni kwethu kokuzivikela komzimba , ekugayweni kokudla, ekulaleni, kanye nasemsebenzini wobulili.
• I-Isoleucine: Lokhu kuhilelekile ekugayweni kwemisipha kanye nesistimu yomzimba yokuzivikela. Kuphinde kusize ekwakhiweni kwe -hemoglobin, ethwala umoya-mpilo egazini, futhi ilawule amandla omzimba.
• I-Leucine: I-Leucine isiza imizimba yethu ukuthi yenze amaprotheni futhi ikhiqize ama-hormone okukhula . Akukhona lokho kuphela, kodwa futhi isiza ekukhuleni kwezicubu zemisipha, ekulungiseni, ekwelapheni amanxeba, kanye namazinga kashukela egazini.Lokhu kubalulekile nasekulawuleni. Cabanga nje, uma ungumuntu ojimayo ejimini, le leucine iyinto esiza kakhulu ekwakheni imisipha yakho nasekuqineni.
• I-Lysine: I-Lysine idlala indima enkulu ekukhiqizweni kwama-hormone namandla. Ibalulekile futhi ekumuncweni kwe-calcium, ebalulekile emathanjeni, kanye nokusebenza kahle kwesimiso sethu somzimba sokuzivikela.
• I-Methionine: I-Methionine iyasiza ekukhuleni kwezicubu zomzimba wethu, ekugayweni kwe-metabolism (inqubo yokuguqula ukudla kube amandla) , kanye nokukhishwa kobuthi emzimbeni . Iphinde isize umzimba ukuthi umunce amaminerali abalulekile njenge -zinc ne -selenium .
• I-Phenylalanine: Lokhu kuyadingeka ukuze kwenziwe izithunywa ezibalulekile zamakhemikhali ebuchosheni bethu, njenge -dopamine (ehlobene nemizwa yenjabulo nokwaneliseka), i-epinephrine (i-hormone evuselelwa ezimweni eziphuthumayo), kanye ne -norepinephrine (ehlobene nokunaka nomsebenzi). Kubalulekile futhi ekwenzeni amanye ama-amino acid.
• I-Threonine: I-Threonine ibalulekile kumaprotheni i-collagen (enikeza isikhumba amandla nokuguquguquka) kanye ne -elastin (eyenza isikhumba sinwebeke). Lawa maprotheni anika isikhumba sethu isakhiwo kanye nezicubu ezixhumeneyo. Aphinde asize ekwakheni amahlule egazi lapho silimala, okusiza ekumiseni ukopha. I-Threonine ibalulekile futhi ekusebenzeni kwamafutha kanye nesistimu yomzimba yokuzivikela.
• I-Tryptophan: Lokhu kusiza ukugcina ibhalansi ye-nitrogen emzimbeni wethu. Kuphinde kusize ekwenzeni ikhemikhali yobuchopho ebizwa ngokuthi i-serotonin . I-Serotonin ilawula imizwa yethu, isifiso sokudla, kanye nokulala. Ngezinye izikhathi, ukudla ubhanana noma ukuphuza ubisi kungasenza sizizwe kahle futhi silele, okungase kube ngenxa yale tryptophan.
• I-Valine: I-Valine inegalelo ekukhuleni kwemisipha, ekulungisweni kwezicubu, nasekukhiqizweni kwamandla. Lokhu futhi kuyi-amino acid ebaluleke kakhulu kulabo abazivocavoca.

Ama-Amino Acids Angabalulekile - Lawo umzimba wethu ongawenza!

Njengoba sishilo ngaphambili, amanye ama-amino acid ayi-11 angakhiwa yimizimba yethu. Lokhu kusho ukuthi akudingeki siwafune ngqo ekudleni kwethu, kodwa singawathola ngokwemvelo ekudleni okulinganiselayo. Izibonelo zalokhu yi-alanine, i-arginine, ne-asparagine.

Ama-Amino Acids Anemibandela - lawo adingeka kuphela ngezikhathi ezithile

Kukhona elinye iqembu elikhethekile lama-amino acid, elibizwa ngokuthi 'ama-amino acid anemibandela.' Lawa ngokuvamile awela esigabeni esingabalulekile, okusho ukuthi umzimba ungawakha.Kodwa uma sigula noma sicindezelekile kakhulu, lokhu kuba yinto ebalulekile. Lokhu kusho ukuthi ngezikhathi ezinjalo umzimba ungase ungakwazi ukukhiqiza inani elidingekayo lalokhu, bese kudingeka sithole okwengeziwe ekudleni. I-Arginine, i-Cysteine, ne-Glutamine ziyingxenye yaleli qembu.

Iyini isakhiwo sama-amino acid? Ake sifunde kancane ngakho.

Lena indaba yesayensi kancane, kodwa ngamazwi alula, yonke i-amino acid inesakhiwo esiyisisekelo. Inamanye amaqembu amaningana anamathele ku-athomu yekhabhoni ephakathi. Kodwa i-amino acid ngayinye ihlukile kwenye ngenxa yengxenye ebizwa ngokuthi 'iqembu le-R.' Lelo qembu le-R yilona elinquma uhlobo lwamakhemikhali lwaleyo amino acid. Bese lawa ma-amino acid axhunyaniswa ngento ebizwa ngokuthi 'izibopho ze-peptide.' Yileyo ndlela amaprotheni akhiwa ngayo. Bese lawa maphrotheni egoqeka abe yizimo ezithile ezinobukhulu obuthathu. Lezi zimo yizo ezinquma umsebenzi wephrotheni.

"Khumbula nje, ama-amino acid ayahlangana ukuze akhe amaprotheni, njengoba nje ubuhlalu buhlangana ukuze bakhe umgexo."

Yini eyenziwa ama-amino acid emizimbeni yethu? Ukubaluleka kwawo

Manje sesiyazi ukuthi imizimba yethu isebenzisa ama-amino acid ukwakha amaprotheni. Ngakho-ke, umsebenzi weprotheni ngayinye unqunywa uhlobo lwe-amino acid ngayinye nendlela ehlanganiswa ngayo. Ngakho-ke, ama-amino acid ahilelekile emisebenzini eminingi ebaluleke kakhulu emizimbeni yethu. Ake sibone ukuthi yimiphi eyinhloko:

• Kusiza ekugayeni ukudla: Lokhu kusiza umzimba ukuthi ugaye kahle ukudla esikudlayo futhi kumunce izakhamzimba kukho.
• Kusiza ekukhuleni nasekulungiseni izicubu zomzimba: Ake sithi unokulimala okuncane. Lokhu kubalulekile ekwelapheni lokho kulimala, kanye nasekukhuleni nasekugcinweni kwezinto ezifana nemisipha nesikhumba emzimbeni wethu. Ngemva kokuzivocavoca, imisipha yakho iyabuhlungu, akunjalo? Ngaleso sikhathi, lawa ma-amino acid yiwo alungisa umzimba.
• Kwenza ama-hormone namakhemikhali obuchopho (ama-neurotransmitter): Lawa ayadingeka ukuze kwenziwe ama-hormone alawula imisebenzi eminingi yemizimba yethu, kanye namakhemikhali obuchopho alawula izinto ezifana nesimo sethu sengqondo, ukulala, kanye nokunaka.
• Inikeza amandla: Ngezinye izikhathi, uma imizimba yethu ingenawo amandla anele avela kuma-carbohydrate namafutha, ama-amino acid nawo asetshenziswa njengomthombo wamandla.
• Kusiza ukugcina isikhumba, izinwele, kanye nezinzipho ziphilile: Lokhu kunegalelo ekukhanyeni kwesikhumba sethu, emandleni ezinwele zethu, kanye nempilo yezinzipho zethu.
• Yakha Imisipha: Ama-amino acid abalulekile ekwakheni imisipha, ikakhulukazi kulabo abazivocavocayo.
• Kuqinisa amasosha omzimba: Amasosha omzimba wethu kudingeka abe namandla ukuze asivikele ezifweni. Lokhu kudla kuyasiza nakulokho.
• Igcina uhlelo lokugaya ukudla olujwayelekile: Lokhu kubalulekile nasempilweni yamathumbu ethu.

Mangaki ama-amino acid esiwadingayo ngosuku?

Akukho mthetho othi kufanele udle ukudla okuqukethe ama-amino acid ekudleni ngakunye. Kodwa kubalulekile ukugcina ibhalansi yalokhu usuku lonke. Kukhona i-Recommended Daily Allowance (RDA) yokuthi udinga malini i-amino acid ngayinye ebalulekile ngosuku. Isibonelo, nansi inani elinconywayo ngekhilogremu eli-1 (amakhilogremu angu-2.2) lesisindo somzimba:

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

Kodwa uma uhamba uyodla la ma-milligram okudla, kuyinkinga enkulu. Kalula nje, uma udla ukudla okunempilo nokulinganiselayo, uzothola ngokwemvelo inani lama-amino acid owadingayo. Ngakho ungacabangi kakhulu ngalezi zilinganiso. Yidla kahle, yidla izinhlobo ezahlukene, yilokho kuphela.

Yikuphi ukudla okuqukethe ama-amino acid? Ake sibone ukuthi yini okufanele uyidle.

Ama-amino acid abalulekile atholakala ekudleni okuhlukahlukene. Imithombo engcono kakhulu yama-amino acid amaprotheni ezilwane. Lokho kusho izinto ezifana nenyama yenkomo, inkukhu, inhlanzi namaqanda. Lokhu kumuncwa kalula futhi kusetshenziswe yimizimba yethu.

Amaphrotheni Aphelele - Kunezinhlobo eziningi zamagama alawa!

Sibiza ukudla okuqukethe wonke ama-amino acid angu-9 abalulekile esikhulume ngawo ngokuthi 'Amaprotheni Aphelele' . Uma sidla lokhu, sithola zonke izinhlobo ezingu-9. Izibonelo yilezi:

• Inyama yenkomo
• Inyama yenkukhu nezinye izinkukhu
• Inhlanzi
• Amaqanda
• Ubisi nemikhiqizo yobisi (njenge-yogurt, ushizi)
• I-soya ( njengenyama yesoya, i-tofu)
• I-Quinoa
• I-Buckwheat

Amaprotheni Angaphelele - Udinga ukuthatha amaningana alawa ndawonye.

Kukhona ukudla okuqukethe ama-amino acid ambalwa abalulekile, hhayi wonke. Lokhu kubizwa ngokuthi 'amaprotheni angaphelele' . Izibonelo:

• Amantongomane (njenge-cashews, amantongomane, ama-alimondi)
• Okusanhlamvu (imbewu - njengembewu yethanga, imbewu yelanga)
• Imifino efana nobhontshisi, uphizi, ubhontshisi oluhlaza, udali
• Okusanhlamvu okuthile (njengesinkwa esiphelele, i-oats)

Uma ungumuntu odla imifino noma odla imifino kuphela, okusho ukuthi awuyidli inyama, inhlanzi, amaqanda, noma ubisi, kuzodingeka udle amaprotheni amaningana angaphelele ngosuku olulodwa. Kulapho-ke kuphela lapho uzothola khona wonke ama-amino acid angu-9 abalulekile. Isibonelo, ungakwenza lokhu ngokudla ama-lentile nelayisi noma ibhotela lamakinati nesinkwa. Ngakho-ke akukho okufanele ukwesabe, inqobo nje uma uhlela ukudla kwakho.

Ingabe kulungele ukuthatha izithasiselo zama-amino acid?

Uma udla ukudla okunempilo nokulinganiselayo, umzimba wakho uzothola wonke ama-amino acid abalulekile owadingayo. Ngakho-ke, asikho isidingo sokuthatha izithasiselo . Abanye abantu bathatha izithasiselo zama-amino acid ukuze babasize balale kangcono, bathuthukise imizwa yabo, noma bathuthukise ukusebenza kwabo kokuzivocavoca. Kodwa-ke, lezi zithasiselo azivunyelwe yizikhungo ezifana ne -US Food and Drug Administration (FDA) .

" Into ebaluleke kakhulu ukuthi, kufanele ukhulume nodokotela wakho ngaphambi kokuba uqale ukuthatha noma yisiphi isithasiselo, ngisho nezithasiselo ze-amino acid. "

Udokotela kuphela ongakutshela ukuthi uyayidinga ngempela into efana naleyo, noma ukuthi ingakubangela yini imiphumela emibi. Ungachithi imali yakho wenze into elimaza umzimba wakho.

Ngakho-ke, izinto zokugcina okufanele uzikhumbule (Umyalezo Wokuya Ekhaya)

Kulungile, sikhulume kakhulu ngama-amino acid namuhla, akunjalo? Ngithemba ukuthi usuwaqonda kahle manje. Ngamafuphi, nanka amaphuzu ayisihluthulelo okufanele uwakhumbule:

• Ama-amino acid ayizakhi eziyisisekelo zamaprotheni, njengezinhlamvu ezihlanganiswe ndawonye ukuze zakhe amagama.
• Imizimba yethu idinga izinhlobo ezingama-20 zama-amino acid. Eziyi-9 zazo 'zibalulekile' , okusho ukuthi kumele zitholakale ekudleni. Ezinye eziyi-11 zikhiqizwa yimizimba yethu.
• Ama-amino acid enza imisebenzi eminingi ebalulekile emizimbeni yethu: ukwakha nokulungisa izicubu, ukwenza ama-hormone, ukunikeza amandla, nokukhulisa amasosha omzimba.
• Into ebaluleke kakhulu ukudla ukudla okulinganiselayo. Ngaleyo ndlela uthola wonke ama-amino acid owadingayo. Faka 'amaprotheni aphelele' njengenyama yenkomo, inkukhu, inhlanzi, amaqanda, nemikhiqizo yobisi, kanye 'namaprotheni angaphelele' njengamantongomane, ubhontshisi, kanye ne-lentile.
• Qiniseka ukuthi uthintana nodokotela ngaphambi kokuthatha izithasiselo.

Ngakho-ke, cabanga ngokudla kwakho futhi uqiniseke ukuthi uthola inani elifanele lalezi zakhi ezibalulekile ezibizwa ngokuthi ama-amino acid. Uma unemibuzo noma ukungabaza, kungcono ukubonisana nodokotela noma isazi sokudla ukuze uthole iseluleko. Ukuze uhlale uphilile, kubaluleke kakhulu ukuqaphela lokho esikudlayo!

Ama - amino acid, amaprotheni, ama-amino acid abalulekile, ukudla okunempilo, ukukhula komzimba, amasosha omzimba