Amino acid, sau da yawa ake kira tubalan gina jiki na sunadaran, mahadi ne waɗanda ke taka muhimmiyar rawa a jikinmu.
Dangane da dalilai da yawa, an kasafta su azaman na tilas, sharadi, ko kuma waɗanda ba na tilas ba.
Don matakai masu mahimmanci irin su gina sunadarai, kira na hormones da neurotransmitters muhimman amino acid Ake bukata.
Hakanan ana iya ɗaukar su a cikin ƙarin tsari azaman hanyar halitta don haɓaka wasan motsa jiki da haɓaka yanayi.
a cikin labarin "menene amino acid", "abin da abinci ya ƙunshi amino acid", "yadda ake rarraba amino acid", "menene amfanin amino acid", "menene nau'in amino acid" Tambayoyin da ake yi akai-akai game da batun za a amsa.
Menene Amino Acids?
Amino acidya haɗa da duk wani fili mai ƙunshi duka carboxyl da rukunin amino. A taƙaice, ana ɗaukar su tubalan ginin sunadaran.
Misali, sun ƙunshi babban kaso na tsoka da nama kamar nama, kifi, kaji da qwai. abincin da ke samar da furotin Ya ƙunshi nau'ikan amino acid daban-daban.
Akwai jimillar amino acid guda 20, kowannensu yana taka muhimmiyar rawa a cikin jiki kuma an bambanta su ta hanyar sassan sassan amino acid daban-daban.
Wadannan amino acid suna shiga cikin kusan kowane tsarin ilimin halitta kuma suna taimakawa wajen warkar da raunuka, samar da hormone, aikin rigakafi, haɓaka tsoka, samar da makamashi.
Jikinmu yana buƙatar dukkan amino acid don aiki da haɓaka, amma ana iya samar da wasu a cikin jiki, yayin da wasu kuma dole ne a samo su daga abinci.
Samun wadataccen abinci tare da tushen abinci ko kari zai iya taimaka maka rasa nauyi, adana yawan tsoka, haɓaka aikin motsa jiki, haɓaka yanayi, da bacci mafi kyau.
Amino Acids masu mahimmanci da marasa mahimmanci
Abubuwa 20 da jikin mu ke bukata amino acidza a iya raba kashi biyu daban-daban: amino acid masu mahimmanci (amino acid masu mahimmanci) ve amino acid marasa mahimmanci (amino acid marasa mahimmanci).
muhimman amino acid jiki ba zai iya haɗa shi ba, wanda ke nufin dole ne ku samo su daga hanyoyin abinci don taimakawa biyan bukatun jiki.
Abubuwa tara ya kamata mu samu ta hanyar abinci, gami da: muhimmanci amino acid yana da:
lysine
lysine Yana taka muhimmiyar rawa a cikin kira na gina jiki, samar da hormone da enzyme, da shayar da calcium. Hakanan yana da mahimmanci don samar da makamashi, aikin rigakafi, da samar da collagen da elastin.
leucine
Sarkar amino acid ce mai reshe mai mahimmanci don haɗin furotin da gyaran tsoka. Har ila yau yana taimakawa wajen daidaita matakan sukari na jini, yana motsa raunuka da kuma samar da hormones girma.
isoleucine
Na ƙarshe na amino acid ɗin sarƙa guda uku, isoleucine yana taka rawa a cikin metabolism na tsoka kuma yana mai da hankali a cikin ƙwayar tsoka. Hakanan yana da mahimmanci ga aikin rigakafi, samar da haemoglobin da daidaita makamashi.
tryptophan
Yayin da yakan haifar da bacci, tryptophan yana da wasu ayyuka masu yawa. Yana da mahimmanci don kiyaye daidaitattun ma'aunin nitrogen kuma shine mafarin zuwa serotonin, neurotransmitter wanda ke daidaita ci, barci, da yanayi.
Phenylalanine
wasu amino acidHar ila yau yana taimakawa wajen samar da neurotransmitters kamar dopamine da norepinephrine. PhenylalanineYana da wani precursor don neurotransmitters tyrosine, dopamine, epinephrine, da norepinephrine. Yana taka muhimmiyar rawa a cikin tsari da aikin sunadarai da enzymes, da kuma samar da sauran amino acid.
Threonine babban bangaren sunadaran tsari ne irin su collagen da elastin, wadanda su ne muhimman abubuwan da ke cikin fata da nama mai hadewa. Har ila yau, yana taka rawa a cikin metabolism na mai da aikin rigakafi.
gwamna
Yana goyan bayan aikin kwakwalwa, daidaitawar tsoka da kwanciyar hankali. Valine daya ne daga cikin amino acid masu reshe guda uku, ma'ana tana da sarka mai reshe a gefe daya na tsarin kwayoyin halittarta. Valine yana taimakawa haɓaka haɓakar tsoka da haɓakawa kuma yana shiga cikin samar da makamashi.
histidine
Ana amfani da Histidine don samar da histamine, mai mahimmanci neurotransmitter don amsawar rigakafi, narkewa, aikin jima'i, da hawan barci. Yana da matukar mahimmanci don kare kullin myelin, wanda shine shinge mai kariya wanda ke kewaye da kwayoyin jijiya.
methionine
Yana kiyaye fata supple kuma yana taimakawa ƙarfafa gashi da kusoshi. methionineyana taka muhimmiyar rawa a metabolism da detoxification. Hakanan wajibi ne don haɓakar nama da kuma ɗaukar zinc da selenium, ma'adanai masu mahimmanci ga lafiya.
Abinci iri-iri amino acid Yana da matukar muhimmanci a kula da lafiyar gaba daya.
Wannan shine tushe muhimman amino acidRashi a cikin ɗayan waɗannan na iya haifar da mummunan sakamako masu illa waɗanda ke shafar kusan kowane bangare na lafiya, gami da aikin rigakafi, ƙwayar tsoka, ci, da ƙari.
Akasin haka, amino acid marasa mahimmanci jikinmu zai iya samar da su, don haka samun su daga abincin da muke ci ba shi da mahimmanci.
Jerin amino acid marasa mahimmanciAkwai jimillar amino acid guda 11 da suka hada da:
Arginine
Yana ƙarfafa aikin rigakafi, yana yaƙi da gajiya kuma yana inganta lafiyar zuciya.
Alanine
Yana taimakawa cikin metabolism kuma yana ba da kuzari ga tsokoki, kwakwalwa da tsarin juyayi na tsakiya.
cysteine
Cysteine , babban nau'in furotin da ake samu a gashi, fata da kusoshi, yana da mahimmanci ga samar da collagen da lafiyar fata.
glutamate
Yana aiki azaman neurotransmitter a cikin tsarin juyayi na tsakiya.
Aspartate
Asparagine, arginine, da sauransu lysine ciki har da wasu da dama amino acidtaimaka wajen samarwa
glycine
Yana aiki azaman neurotransmitter don tallafawa lafiyar kwakwalwa.
Prolin
collagendeYana taimakawa inganta lafiyar haɗin gwiwa, metabolism da elasticity na fata.
Cool
Yana da mahimmanci don metabolism mai mai, aikin rigakafi da ci gaban tsoka.
tyrosine
Yana taimakawa wajen samar da hormones thyroid, melanin da epinephrine.
Glutamine
Yana goyan bayan matakai na rayuwa da yawa kuma yana ba da makamashi ga sel a cikin jiki.
Asparagine
Yana aiki azaman diuretic, inganta kwakwalwa da aikin sel jijiya.
Amino acid lissafinwasu mahadi a cikiamino acid masu mahimmancin yanayi"An yi la'akari. Wannan yana nufin cewa gabaɗaya ba su da mahimmanci ga jiki amma suna iya zama dole a ƙarƙashin wasu yanayi, kamar matsananciyar rashin lafiya ko damuwa.
Alal misali, arginine muhimmanci amino acid Ko da yake jiki ba zai iya biyan buƙatun ba yayin yaƙar wasu cututtuka kamar ciwon daji.
Don haka, dole ne jikinmu ya ƙara arginine ta hanyar abinci don biyan bukatunsa a wasu yanayi.
Hakanan ana iya rarraba amino acid bisa ga tsarin su da kuma sassan sassan. tare da amino acid na polar, amino acid aromatic, amino acid hydrophobic, amino acid ketogenic, amino acid na asali da amino acid acid.Hakanan ana iya rarraba shi zuwa wasu ƙungiyoyi, gami da r.
Menene Amfanin Amino Acids?
muhimman amino acid Yayin da ake samu a cikin nau'ikan abinci iri-iri, ana danganta ɗaukar allurai a cikin nau'ikan kari da fa'idodin kiwon lafiya iri-iri.
Yana taimakawa inganta yanayi da ingancin barci
tryptophanYa zama dole don samar da serotonin, wani sinadari wanda ke aiki a matsayin neurotransmitter a jikinmu. Serotonin shine muhimmin mai kula da yanayi, barci da hali.
Yayin da ƙananan matakan serotonin suna da alaƙa da yanayin damuwa da damuwa na barci, yawancin bincike sun nuna cewa cin abinci na tryptophan zai iya rage alamun damuwa, ƙara yanayi, da inganta barci.
Wani bincike na kwanaki 60 na tsofaffin mata 19 ya gano cewa gram 1 na tryptophan kowace rana yana ba da ƙarin kuzari da farin ciki idan aka kwatanta da placebo.
Yana inganta aikin motsa jiki
Sarkar sassa uku masu mahimmanci amino acidAna amfani dashi sosai don sauƙaƙe gajiya, haɓaka wasan motsa jiki, da haɓaka farfadowar tsoka bayan motsa jiki.
A cikin nazarin ’yan wasa 16 da suka horar da juriya. Reshen sarkar amino acid kari ya nuna mafi kyawun aiki da farfadowa da tsoka da rage ciwon tsoka fiye da placebo.
Wani nazari na kwanan nan na bincike takwas, tare da sarkar amino acid gano cewa takalmin gyaran kafa ya kasance mafi girma wajen inganta farfadowar tsoka da rage ciwo bayan motsa jiki mai yawa.
Bugu da ƙari, shan gram 12 na leucine kowace rana don makonni 4 yana inganta ƙarfin aiki a cikin maza marasa motsa jiki, wanda muhimman amino acidya nuna cewa zai iya amfanar da ba 'yan wasa ba.
Yana hana asarar tsoka
Rage tsokar tsoka wani sakamako ne na yau da kullun na rashin lafiya mai tsawo da hutun gado, musamman a cikin manya.
muhimman amino acidAn samo shi don hana rushewar tsoka da kuma adana nauyin jiki maras nauyi.
Wani bincike na kwanaki 22 a cikin tsofaffi 10 a kan gadon gado ya sami gram 15 na gauraye muhimmanci amino acid ya nuna cewa an adana furotin na tsoka, yayin da a cikin rukunin placebo, an rage tsarin da kashi 30%.
muhimman amino acid kariAn gano cewa yana da tasiri wajen adana nauyin jiki a cikin tsofaffi da 'yan wasa.
Taimakawa rage nauyi
Wasu nazarin mutane da dabbobi, rassan sarkar muhimman amino acidya nuna cewa yana iya zama mai tasiri a cikin haɓaka asarar mai.
Misali, wani bincike na mako takwas da aka yi na maza 36 da suka buga wasanni ya gano cewa karawa da gram 14 na amino acid masu rassa a kullum yana rage kitsen jiki idan aka kwatanta da furotin na whey ko kuma abin sha na wasanni.
A cikin nazarin berayen, an nuna abincin da ke ɗauke da ƙarin leucine 4% don rage nauyin jiki da mai.
Da wannan, sarkar amino acid Sauran binciken da ke binciken yiwuwar haɗin gwiwa tsakanin asarar nauyi da asarar nauyi ba su da daidaituwa. Ana buƙatar ƙarin karatu don sanin ko waɗannan amino acid suna tallafawa asarar nauyi.
Menene Rashin Amino Acid?
Karancin furotin Wannan halin da ake ciki, kuma aka sani da amino acid Yana da mummunan yanayi da ke faruwa lokacin da ba a cinye shi ba.
Zai iya haifar da jerin jerin ƙananan cututtuka waɗanda ke fitowa daga rage yawan ƙwayar tsoka zuwa asarar kashi da kuma bayan.
rashin amino acidWasu daga cikin mahimman alamun bayyanar
– bushewar fata
– Karyewar gashi yana ƙarewa
– Asarar gashi
– Karkushe kusoshi
– Gashi mara kyau
– Rage yawan tsoka
– rashin girma a cikin yara
– ƙãra ci
– Rage aikin rigakafi
– Rashin kashi
– Kumburi
Rashin furotin, bai isa ba daga abinci amino acid Yana iya shafar duk wanda bai samu ba. Tsofaffi da mutanen da ke da yanayi na yau da kullun kamar ciwon daji suna cikin haɗari musamman ga ƙarancin furotin saboda galibi suna haɓaka buƙatun furotin da rage cin abinci.
Menene Amino Acids?
Jikin mu, muhimman amino acid ba za a iya samar da shi ba, dole ne a ba da shi ta hanyar abinci.
Tara muhimman amino acid Adadin da aka ba da shawarar yau da kullun a kowace kilogiram 1 na nauyin jiki don:
Abinci dake dauke da muhimman amino acid guda taraana kiransu cikakken sunadaran. Cikakken tushen furotin sun haɗa da:
- Kuma
- kayayyakin teku
- Kaji
- Kwai
Soja, quinoa ve buckwheatabinci ne na tushen tsire-tsire waɗanda ke ɗauke da duk mahimman amino acid guda tara.
Amino Acid Supplements
Amino acid Ko da yake ana samun ko'ina a cikin hanyoyin abinci iri-iri, amino acidHakanan zaka iya zaɓar ɗaukar abubuwan kari don haɓaka fa'idodin miyagun ƙwayoyi cikin sauri da mai da hankali.
Akwai nau'ikan kari iri-iri da yawa waɗanda suka bambanta da nau'in da ake bayarwa da kuma fa'idodin kiwon lafiyar su.
whey protein, hemp furotin foda Kariyar foda na furotin, irin su shinkafa ko furotin shinkafa launin ruwan kasa, suna ba da yawancin amino acid masu mahimmanci waɗanda jiki ke buƙata yayin samar da adadin furotin mai gamsarwa.
Collagen, ko furotin foda, wanda aka yi daga broth kashi yana ba da adadi mai kyau na furotin da kewayon muhimman amino acid.
Hakanan zaka iya zaɓar keɓantattun abubuwan amino acid kamar su tryptophan, leucine ko lysine.
Kowane ɗayan waɗannan yana da alaƙa da wasu fa'idodin kiwon lafiya, kuma galibi ana amfani da su azaman jiyya na yanayi don yanayi irin su herpes, damuwa, ko rashin bacci.
Ko wane nau'in kari na amino acid da kuka zaba, a hankali bi shawarar da aka ba da shawarar don guje wa illolin da ba'a so.
Hatsari da Tasirin Side
muhimman amino acidYana da mahimmanci ga al'amuran kiwon lafiya da yawa, kuma rashi na iya haifar da jerin jerin manyan cututtuka da alamun cututtuka.
Cin abinci iri-iri tare da wadataccen abinci mai mahimmanci da abinci mai gina jiki ya wadatar kuma ya wadatar don hana rashi.
Yin amfani da adadi mai yawa na furotin daga tushen abinci mai wadatar furotin ba shi yiwuwa ya haifar da wani mummunan sakamako.
Duk da haka, yana yiwuwa a wuce gona da iri, musamman tare da abubuwan gina jiki, da kuma cin abinci mai yawa. Wasu illolin da ke tattare da shan furotin da yawa sun hada da kiba, matsalolin koda, maƙarƙashiya da warin baki.
A sakamakon haka;
Amino acid Yana aiki azaman tubalan gina jiki na sunadaran sunadaran kuma ya ƙunshi babban ɓangaren sel da kyallen jikinmu.
Amino acid masu mahimmanci da marasa mahimmanci sun rabu. muhimmanci amino acidya ƙunshi duk wani amino acid wanda jiki ba zai iya samar da shi da kansa ba, ma'ana dole ne a samo shi daga tushen abinci.
amino acid marasa mahimmanci Duk da haka, jikinmu na iya haɗa shi kuma baya buƙatar cinye shi ta hanyar abinci.
Daban-daban guda tara, ciki har da lysine, leucine, isoleucine, valine, tryptophan, phenylalanine, threonine, histidine, da methionine. muhimmanci amino acid Akwai.
ba a yi la'akari da wajibi ba amino acid Jerin ya hada da arginine, alanine, cysteine, glutamate, aspartate, glycine, proline, serine, tyrosine, glutamine da asparagine.
muhimman amino acid Zai iya taimakawa wajen rasa nauyi, adana ƙwayar tsoka, inganta aikin motsa jiki, barci mafi kyau da inganta yanayi.
Jiki yana bukata amino acid Don lafiyar ku, ku ci daidaitaccen abinci mai gina jiki mai wadataccen abinci mai gina jiki kamar nama, kifi, kaji, kwai, legumes, goro da iri.
