ʻAkika amino, i kapa pinepine ʻia ʻo nā poloka kūkulu o nā protein, he mau pūhui e pāʻani ana i nā kuleana koʻikoʻi i loko o ko mākou kino.
Ma muli o nā kumu he nui, ua hoʻokaʻawale ʻia lākou ma ke ʻano he koi, kūlana, a ʻaʻole pono.
No nā hana koʻikoʻi e like me ke kūkulu ʻana i nā protein, ka synthesis o nā hormones a me nā neurotransmitters nā amino acids pono Ua koi 'ia.
Hiki ke lawe ʻia lākou ma ke ʻano hoʻohui ma ke ʻano he ala kūlohelohe e hoʻomaikaʻi ai i ka hana haʻuki a hoʻomaikaʻi i ke ʻano.
ma ka ʻatikala "he aha ka hana o ka amino acid", "he aha nā meaʻai i loaʻa nā amino acids", "pehea e hoʻokaʻawale ʻia ai nā waikawa amino", "he aha nā pōmaikaʻi o nā waikawa amino", "he aha nā ʻano amino acids" E pane ʻia nā nīnau i nīnau pinepine ʻia e pili ana i ke kumuhana.
He aha nā amino acids?
ʻAno ʻAminokomo pū kekahi pūhui organik i loaʻa ka hui carboxyl a me ka amino. ʻO ka waiho wale ʻana, ua manaʻo ʻia lākou nā poloka kūkulu o nā protein.
No ka laʻana, hana lākou i kahi hapa nui o ka ʻiʻo a me ka ʻiʻo a me ka ʻiʻo, ka iʻa, ka moa a me nā hua. nā meaʻai e hāʻawi i ka protein Loaʻa iā ia nā ʻano amino acid he nui.
He 20 ka nui o nā amino acids, e pāʻani ana kēlā me kēia i kahi kuleana kūikawā i loko o ke kino a hoʻokaʻawale ʻia e ko lākou mau kaulahao ʻaoʻao amino acid.
Hoʻopili kēia mau amino acids i nā kaʻina hana ola āpau a kōkua i ka ho'ōla ʻana i ka ʻeha, ka hana ʻana o ka hormone, ka hana immune, ka ulu ʻana o ka ʻiʻo, ka hana ikehu.
Pono ko mākou kino i nā waikawa amino āpau e hana a hoʻomohala, akā hiki ke hana ʻia kekahi i loko o ke kino, a ʻo nā mea ʻē aʻe e loaʻa mai ka meaʻai.
ʻO ka lawa ʻana me nā kumu meaʻai a i ʻole nā mea hoʻohui e hiki ke kōkua iā ʻoe e lilo i ke kaumaha, mālama i ka nui o ka ʻiʻo, hoʻomaikaʻi i ka hana hoʻoikaika kino, hoʻoikaika i ke ʻano, a maikaʻi ka hiamoe.
ʻO nā ʻakika amino pono a me nā mea pono ʻole
20 mau mea e pono ai ko mākou kino ʻakika aminohiki ke hoʻokaʻawale ʻia i ʻelua mau ʻano: nā ʻakika amino pono (essential amino acids) ve nā ʻakika amino pono ʻole (nā ʻakika amino non-essential).
nā ʻakika amino pono ʻAʻole hiki ke synthesized e ke kino, ʻo ia hoʻi, pono ʻoe e kiʻi iā lākou mai nā kumu meaʻai e kōkua i ka hoʻokō ʻana i nā pono o ke kino.
ʻEiwa mau mea e loaʻa iā mākou ma o ka meaʻai, e like me: ʻakika amino pono loaʻa:
Lizin
Lizin He kuleana koʻikoʻi ia i ka synthesis protein, ka hana hormone a me ka enzyme, a me ka absorption calcium. He mea nui hoʻi ia no ka hana ikehu, ka hana immune, a me ka hana ʻana o ka collagen a me ka elastin.
leucine
He ʻakika amino kaulahao lālā koʻikoʻi no ka synthesis protein a me ka hoʻoponopono ʻana i ka ʻiʻo. He kōkua nō hoʻi ia e hoʻoponopono i nā pae kōpaʻa koko, hoʻoulu i ka hoʻōla ʻana i ka ʻeha a hoʻopuka i nā hormones ulu.
isoleucine
ʻO ka hope loa o nā ʻakika amino branched-chain ʻekolu, ʻo isoleucine ke kuleana i ka metabolism ʻiʻo a ua paʻa i ka ʻiʻo ʻiʻo. He mea nui hoʻi ia no ka hana immune, ka hana hemoglobin a me ka hoʻoponopono ikehu.
tryptophan
ʻOiai ke kumu pinepine nei i ka hiamoe, he nui nā hana ʻē aʻe o tryptophan. He mea nui ia no ka mālama ʻana i ke kaulike nitrogen kūpono a he precursor ia i ke serotonin, kahi neurotransmitter e hoʻoponopono ai i ka ʻai, ka hiamoe, a me ke ʻano.
Phenylalanine
'ē aʻe nā ʻakika aminoHiki ke kōkua i ka hana ʻana i nā neurotransmitters e like me dopamine a me norepinephrine. PhenylalanineHe mea mua ia no nā neurotransmitters tyrosine, dopamine, epinephrine, a me nā norepinephrine. He kuleana koʻikoʻi ia i ka hana a me ka hana o nā protein a me nā enzymes, a me ka hana ʻana i nā waikawa amino ʻē aʻe.
ʻO Threonine kahi mea nui o nā protein e like me ka collagen a me ka elastin, nā mea nui o ka ʻili a me ka ʻiʻo pili. He kuleana hoʻi ia i ka metabolism momona a me ka hana immune.
kiaaina
Kākoʻo ia i ka hana o ka lolo, ka hoʻonohonoho ʻana o ka ʻiʻo a me ka mālie. ʻO ka Valine kekahi o nā ʻakika amino kaulahao lālā ʻekolu, ʻo ia hoʻi he kaulahao lālā ma kekahi ʻaoʻao o kona ʻano molekala. Kōkua ʻo Valine i ka hoʻoulu ʻana i ka ulu ʻana o ka ʻiʻo a me ka hana hou ʻana a komo i ka hana ikehu.
histidine
Hoʻohana ʻia ʻo Histidine e hana i ka histamine, kahi neurotransmitter koʻikoʻi no ka pane ʻana o ke kino, ka ʻai ʻana, ka hana moe kolohe, a me nā pōʻai hiamoe-ala. He mea koʻikoʻi loa ka pale ʻana i ka pū myelin, kahi pale pale e hoʻopuni ana i nā pūnaewele nerve.
methionine
Mālama ia i ka ʻili a hoʻoikaika i ka lauoho a me nā kui. methionineHe kuleana koʻikoʻi ia i ka metabolism a me ka detoxification. Pono nō hoʻi ia no ka ulu ʻana o ka ʻiʻo a me ka absorption o ka zinc a me ka selenium, nā minerale koʻikoʻi i ke olakino.
Nui nā ʻano meaʻai nā ʻakika amino He mea nui ka mālama ʻana i ke olakino holoʻokoʻa.
ʻO kēia ke kumu nā ʻakika amino ponoʻO ka hemahema o kekahi o kēia mau mea hiki ke hoʻoulu i nā hopena koʻikoʻi e pili ana i nā ʻano āpau o ke olakino, e pili ana i ka hana immune, ka nui o ka ʻiʻo, ka makemake, a me nā mea hou aku.
ʻOiaʻiʻo, nā ʻakika amino pono ʻole hiki ke hana ʻia e ko mākou kino, no laila ʻaʻole koʻikoʻi ka lawe ʻana iā lākou mai ka meaʻai a mākou e ʻai ai.
Ka papa inoa o nā ʻakika amino pono ʻoleAia he 11 mau amino acids:
Arginine
Hoʻoulu ia i ka hana immune, hakakā i ka luhi a hoʻomaikaʻi i ke olakino naʻau.
ʻAlanine
Kōkua ia i ka metabolism a hāʻawi i ka ikehu no nā ʻiʻo, ka lolo a me ka ʻōnaehana nerve waena.
cysteine
ʻO Cysteine, ke ʻano nui o ka protein i loaʻa i ka lauoho, ka ʻili a me nā kui, he mea koʻikoʻi ia no ka hana collagen a me ke olakino ʻili.
glutamate
Hana ʻo ia ma ke ʻano he neurotransmitter i loko o ka ʻōnaehana nūnū waena.
Aspartate
Asparagine, arginine a me lysine me nā mea ʻē aʻe he nui ʻakika aminokōkua i ka hana ʻana
glycine
Hoʻohana ia ma ke ʻano he neurotransmitter e kākoʻo i ke olakino lolo.
Prolin
CollagendeKōkua ia i ka hoʻomaikaʻi ʻana i ke olakino hui, ka metabolism a me ka elasticity ʻili.
Anu
He mea nui ia no ka metabolism momona, ka hana immune a me ka ulu ʻana o ka ʻiʻo.
Tirosine
Kōkua ia i ka synthesize i nā hormones thyroid, melanin a me epinephrine.
ʻO Glutamine
Kākoʻo ia i nā kaʻina hana metabolic a hāʻawi i ka ikehu i nā cell i loko o ke kino.
Asparagine
Hana ʻo ia ma ke ʻano he diuretic, hoʻomaikaʻi i ka hana o ka lolo a me ke aʻalolo.
Papa inoa ʻakika aminokekahi mau pūhui i lokonā ʻakika amino koʻikoʻi"Ua noonooia. ʻO ia hoʻi, ʻaʻole pono lākou i ke kino akā pono paha ma lalo o kekahi mau kūlana, e like me ka maʻi nui a i ʻole ke kaumaha.
No ka laʻana, arginine ʻakika amino pono ʻOiai ʻaʻole hiki i ke kino ke hoʻokō i nā koi i ka wā e hakakā ana i kekahi mau maʻi e like me ke kanesa.
No laila, pono ko mākou kino e hoʻohui i ka arginine ma o ka meaʻai e hoʻokō i kāna mau pono i kekahi mau kūlana.
Hiki ke hoʻokaʻawale ʻia nā amino acids e like me ko lākou ʻano a me nā kaulahao ʻaoʻao. me nā ʻakika amino polar, nā ʻakika amino aromatic, nā waikawa amino hydrophobic, nā waikawa amino ketogenic, nā waikawa amino kumu a me nā waikawa amino acidic.Hiki ke hoʻokaʻawale ʻia i nā hui ʻē aʻe, me r.
He aha nā pōmaikaʻi o nā amino acid?
nā ʻakika amino pono ʻOiai e loaʻa ana i loko o nā ʻano meaʻai he nui, ʻo ka lawe ʻana i nā ʻāpana koʻikoʻi i ke ʻano hoʻohui ua pili pū me nā ʻano pono olakino.
Kōkua i ka hoʻomaikaʻi ʻana i ke ʻano a me ka maikaʻi o ka hiamoe
tryptophanPono ia no ka hana ʻana o ke serotonin, he mea kemika e hana ma ke ʻano he neurotransmitter i loko o ko mākou kino. ʻO Serotonin kahi mea hoʻoponopono koʻikoʻi o ke ʻano, ka hiamoe a me ke ʻano.
ʻOiai pili nā haʻahaʻa serotonin haʻahaʻa me ke ʻano kaumaha a me ka haunaele hiamoe, ua hōʻike ʻia nā haʻawina he nui e hiki i ka hoʻohui tryptophan ke hōʻemi i nā hōʻailona o ke kaumaha, hoʻonui i ke ʻano, a hoʻomaikaʻi i ka hiamoe.
Ua ʻike ʻia kahi haʻawina he 60 mau lā o nā wahine ʻelemakule he 19 gram tryptophan i kēlā me kēia lā i hoʻonui i ka ikaika a me ka hauʻoli i hoʻohālikelike ʻia me kahi placebo.
Hoʻomaikaʻi i ka hana hoʻoikaika kino
Nā ʻakika amino koʻikoʻi ke kaulahao lālā ʻekoluHoʻohana nui ʻia e hoʻomaha i ka luhi, hoʻomaikaʻi i ka hana haʻuki, a hoʻoikaika i ka hoʻihoʻi ʻana o ka ʻiʻo ma hope o ka hoʻoikaika kino.
Ma ke aʻo ʻana o 16 mau mea pāʻani i hoʻomaʻamaʻa kūʻē, nā mea hoʻohui ʻakika amino kaulahao lālā hōʻike i ka hana ʻoi aku ka maikaʻi a me ka hoʻihoʻi ʻana i ka ʻiʻo a me ka hōʻemi ʻana i ka ʻeha ʻeha ma mua o kahi placebo.
He loiloi hou o ʻewalu mau haʻawina, me nā ʻakika amino kaulahao lālā Ua ʻike ʻia ʻoi aku ka maikaʻi o ka bracing i ka hoʻolaʻa ʻana i ka ʻiʻo a me ka hōʻemi ʻana i ka ʻeha ma hope o ka hoʻoikaika kino.
Eia kekahi, ʻo ka lawe ʻana i 12 grams o ka leucine i kēlā me kēia lā no 4 mau pule i hoʻomaikaʻi i ka hana ikaika i nā kāne hoʻomaʻamaʻa ʻole. nā amino acids ponoua hōʻike ʻia hiki iā ia ke pōmaikaʻi i nā mea pāʻani ʻole.
Kāohi i ka nalowale ʻana o ka ʻiʻo
ʻO ka pau ʻana o ka ʻiʻo ka hopena maʻamau o ka maʻi lōʻihi a me ka hoʻomaha moe, ʻoi aku ka nui o nā poʻe ʻelemakule.
nā ʻakika amino ponoUa ʻike ʻia e pale i ka haki ʻana o ka ʻiʻo a mālama i ka nui o ke kino lean.
ʻO kahi haʻawina 22-lā ma 10 mau mākua ma kahi moe hoʻomaha i loaʻa he 15 grams o ka hui ʻakika amino pono ua hōʻike ʻia ua mālama ʻia ka synthesis protein muscle, ʻoiai ma ka hui placebo, ua hoʻemi ʻia ke kaʻina hana e 30%.
nā mea hoʻohui waiwai aminoUa ʻike ʻia he maikaʻi i ka mālama ʻana i ka nui o ke kino wī i ka poʻe ʻelemakule a me nā mea pāʻani.
Kōkua i ka lilo kaumaha
ʻO kekahi mau haʻawina kanaka a me nā holoholona, nā ʻakika amino pono i ke kaulahao lālāua hōʻike ʻia he hiki ke hana maikaʻi i ka hoʻoulu ʻana i ka momona.
No ka laʻana, ʻike ʻia kahi haʻawina ʻewalu pule o nā kāne 36 i pāʻani i nā haʻuki ʻo ka hoʻohui ʻana me 14 grams o nā ʻakika amino branched-chain i kēlā me kēia lā i hōʻemi nui i ka pākēneka o ke kino i hoʻohālikelike ʻia me ka whey protein a i ʻole ka mea inu haʻuki.
Ma kahi noiʻi ʻana i nā ʻiole, ua hōʻike ʻia kahi meaʻai i loaʻa i ka 4% leucine hou e hōʻemi i ke kaumaha o ke kino a me ka momona.
Me keia, nā ʻakika amino kaulahao lālā ʻAʻole kūlike nā haʻawina ʻē aʻe e noiʻi ana i ka pilina ma waena o ke kaumaha a me ke kaumaha. Pono nā noiʻi hou aʻe e hoʻoholo inā kākoʻo kēia mau amino acid i ka hoʻemi kaumaha.
He aha ka Amino Acid Deficiency?
Ka nele i ka protein ʻO kēia kūlana, i ʻike ʻia ʻo ʻakika amino He maʻi koʻikoʻi ia i ka wā e pau ʻole ai.
Hiki iā ia ke hana i kahi papa inoa lōʻihi o nā hōʻailona maikaʻi ʻole mai ka emi ʻana o ka nui o ka ʻiʻo a hiki i ka nalo iwi a ma waho.
nele ka amino acidʻO kekahi o nā hōʻailona koʻikoʻi o
– Ka ʻili maloʻo
- Hoʻopau ka lauoho lauoho
– Ka lauoho lauoho
– Nani kui
– Ka lauoho lauoho
- Hoʻemi ʻia ka nui o ka ʻiʻo
- pilikia ulu i nā keiki
- hoʻonui i ka ʻai
- Hoʻemi i ka hana immune
– Iwi poho
– Ka pehu
Ka nele i ka protein, ʻaʻole lawa ka meaʻai ʻakika amino Hiki iā ia ke pili i ka poʻe i loaʻa ʻole. ʻO ka poʻe ʻelemakule a me ka poʻe me nā maʻi maʻi maʻi e like me ka maʻi maʻi maʻi nui loa ka pilikia no ka nele o ka protein no ka mea ua hoʻonui pinepine lākou i nā pono protein a hoʻemi i ka ʻai ʻana i ka meaʻai.
He aha nā amino acids?
Ko makou kino, nā amino acids pono ʻAʻole hiki ke hana ʻia, pono e hoʻolako ʻia ma o ka ʻai.
ʻEiwa mau ʻakika amino pono ʻO ka nui o kēlā me kēia lā no 1 kg o ke kaumaha o ke kino:
ʻO nā meaʻai i loaʻa nā ʻakika amino pono ʻeiwaua kapaia he mau polokina piha. Loaʻa nā kumu protein piha:
- A
- Nā huahana kai
- Ka moa
- Huamoa
Soya, quinoa ve palaoahe mau meaʻai mea kanu i loaʻa nā ʻeiwa amino acids pono.
Nā mea hoʻohui ʻakika amino
ʻAkika amino ʻOiai e loaʻa nui ana ma nā ʻano kumu meaʻai like ʻole, nā ʻakika aminoHiki iā ʻoe ke koho e lawe i nā mea hoʻohui e hoʻonui i nā pono o ka lāʻau lapaʻau ma ke ala wikiwiki a paʻa.
Nui nā ʻano mea hoʻohui like ʻole i ke ʻano i hāʻawi ʻia a me kā lākou mau pono olakino.
ka protein whey, pauda protein hemp ʻO nā mea hoʻohui pauka protein, e like me ka laiki a i ʻole ka palaiki palaka palaka, hāʻawi i nā waikawa amino koʻikoʻi e pono ai ke kino i ka wā e hāʻawi ana i ka nui o ka protein.
ʻO Collagen, a i ʻole ka pauka protein, i hana ʻia mai ka hupa iwi e hāʻawi i ka nui o ka protein a me ka nui o nā waikawa amino pono.
Hiki iā ʻoe ke koho i nā mea hoʻopihapiha amino acid e like me tryptophan, leucine a i ʻole lysine.
Hoʻopili ʻia kēlā me kēia me kekahi mau pono olakino, a hoʻohana pinepine ʻia nā mea āpau e like me nā lāʻau kūlohelohe no nā kūlana e like me ka herpes, ke kaumaha, a me ka insomnia.
ʻO kēlā me kēia ʻano o ka amino acid supplement āu e koho ai, e hahai pono i ka dosage i ʻōlelo ʻia e pale aku i nā hopena ʻaoʻao makemake ʻole.
Nā pilikia a me nā hopena ʻaoʻao
nā ʻakika amino ponoHe mea nui ia no nā ʻano he nui o ke olakino, a hiki i ka hemahema ke kumu i kahi papa inoa lōʻihi o nā hopena ʻaoʻao koʻikoʻi a me nā hōʻailona.
ʻO ka meaʻai maʻamau me ka nui o nā meaʻai pono a me nā meaʻai protein ua lawa a lawa e pale ai i ka hemahema.
ʻO ka ʻai ʻana i ka nui o ka protein mai nā kumu meaʻai waiwai nui i ka protein, ʻaʻole paha ia e hopena i nā hopena ʻino.
Eia nō naʻe, hiki ke hoʻonui ʻia, ʻoi aku ka nui me nā mea hoʻohui protein, a ʻai nui i ka protein. ʻO kekahi o nā hopena ʻaoʻao o ka ʻai ʻana i ka nui o ka protein, ʻo ia ka piʻi ʻana o ke kaumaha, nā pilikia kīkī, constipation a me ka hanu ʻino.
Ma ka hopena;
ʻAkika amino Hana ʻia ʻo ia e like me nā poloka kūkulu o nā molekole protein a hana i kahi ʻāpana nui o nā cell a me nā ʻiʻo i loko o ko mākou kino.
ʻO nā waikawa amino pono a me nā mea pono ʻole ua kaawale. ʻakika amino ponoLoaʻa i nā waikawa amino ʻaʻole hiki i ke kino ke hana iā ia iho, ʻo ia hoʻi, pono e loaʻa mai nā kumu meaʻai.
nā ʻakika amino pono ʻole Eia nō naʻe, hiki ke hana ʻia e ko mākou kino a ʻaʻole pono e ʻai ʻia ma o ka meaʻai.
ʻEiwa mau ʻono like ʻole, me ka lysine, leucine, isoleucine, valine, tryptophan, phenylalanine, threonine, histidine, a me methionine ʻakika amino pono Aia nei.
ʻaʻole i manaʻo ʻia he pono nā ʻakika amino Aia ka papa inoa i ka arginine, alanine, cysteine, glutamate, aspartate, glycine, proline, serine, tyrosine, glutamine a me asparagine.
nā ʻakika amino pono Hiki ke kōkua i ka lilo ʻana o ke kaumaha, mālama i ka nui o ka ʻiʻo, hoʻomaikaʻi i ka hana hoʻoikaika kino, hiamoe maikaʻi a hoʻomaikaʻi i ke ʻano.
Pono ke kino nā ʻakika amino No kou olakino, e ʻai i ka meaʻai kaulike a maikaʻi i loaʻa i nā meaʻai protein e like me ka ʻiʻo, ka iʻa, ka moa, nā hua manu, nā legumes, nā nati a me nā ʻanoʻano.
