Dab tsi yog Amino Acids, Lawv Pom Dab Tsi? Hom thiab Cov txiaj ntsig

Cov amino acids, feem ntau hu ua lub tsev blocks ntawm cov proteins, yog cov tebchaw uas ua si ntau lub luag haujlwm tseem ceeb hauv peb lub cev.

Nyob ntawm ntau yam, lawv tau categorized raws li yuav tsum tau, muaj cai, los yog tsis yuav tsum tau.

Rau cov txheej txheem tseem ceeb xws li kev tsim cov proteins, synthesis ntawm cov tshuaj hormones thiab neurotransmitters tseem ceeb amino acids Yog yuav tsum tau.

Lawv tuaj yeem raug coj mus rau hauv daim ntawv ntxiv raws li txoj hauv kev los txhim kho kev ua kis las thiab txhim kho lub siab.

nyob rau hauv tsab xov xwm "Yuav ua li cas amino acid ua", "cov zaub mov twg muaj cov amino acids", "yuav ua li cas amino acids cais", "dab tsi yog cov txiaj ntsig ntawm amino acids", "dab tsi yog hom amino acids" Cov lus nug uas nquag nug txog qhov kev kawm yuav raug teb.

Amino Acids yog dab tsi?

Amino kua qaubsuav nrog cov organic compound uas muaj ob pawg carboxyl thiab amino pawg. Yooj yim muab, lawv suav hais tias yog lub tsev thaiv cov proteins. 

Piv txwv li, lawv tsim ib feem loj ntawm cov leeg thiab cov nqaij mos thiab xws li nqaij, ntses, nqaij qaib thiab qe. cov khoom noj uas muab cov protein Nws muaj ntau hom amino acids.

Muaj tag nrho ntawm 20 amino acids, txhua tus ua lub luag haujlwm tshwj xeeb hauv lub cev thiab txawv los ntawm lawv cov amino acid sab chains.

Cov amino acids no koom nrog yuav luag txhua cov txheej txheem lom neeg thiab pab kho qhov txhab, tsim cov tshuaj hormones, kev tiv thaiv kab mob, kev loj hlob ntawm cov leeg, kev tsim tawm lub zog.

Peb lub cev xav tau tag nrho cov amino acids ua haujlwm thiab txhim kho, tab sis qee qhov tuaj yeem tsim tawm hauv lub cev, thaum lwm tus yuav tsum tau txais los ntawm cov khoom noj. 

Tau txais cov khoom noj txaus los yog cov tshuaj ntxiv tuaj yeem pab koj poob phaus, khaws cov leeg nqaij, txhim kho kev tawm dag zog, txhawb kev xav, thiab pw tsaug zog zoo dua.

Qhov tseem ceeb thiab tsis tseem ceeb Amino Acids

20 yam uas peb lub cev xav tau amino acidtuaj yeem muab faib ua ob pawg sib txawv: tseem ceeb amino acids (tseem ceeb amino acids) ve Cov amino acids tsis tseem ceeb (tsis tseem ceeb amino acids).

tseem ceeb amino acids tsis tuaj yeem tsim los ntawm lub cev, uas txhais tau tias koj yuav tsum tau txais los ntawm cov khoom noj los pab ua kom lub cev xav tau.

cuaj yam uas peb yuav tsum tau txais los ntawm cov khoom noj, suav nrog: tseem ceeb amino acid muaj:

Lizin

Lizin Nws ua lub luag haujlwm tseem ceeb hauv kev tsim cov protein, kev tsim cov tshuaj hormones thiab enzyme, thiab kev nqus calcium. Nws tseem yog ib qho tseem ceeb rau kev tsim hluav taws xob, tiv thaiv kev ua haujlwm, thiab tsim cov collagen thiab elastin.

leucine

Nws yog ib tug branched saw amino acid tseem ceeb rau protein synthesis thiab kho cov leeg. Nws kuj tseem pab tswj cov ntshav qab zib, txhawb kev kho qhov txhab thiab tsim cov tshuaj hormones loj hlob.

isoleucine

Qhov kawg ntawm peb ceg saw- saw amino acids, isoleucine plays lub luag hauj lwm hauv cov leeg nqaij metabolism thiab yog concentrated nyob rau hauv cov leeg nqaij. Nws tseem yog ib qho tseem ceeb rau kev tiv thaiv kab mob, kev tsim cov hemoglobin thiab kev tswj lub zog.

tryptophan

Thaum nws feem ntau ua rau qaug zog, tryptophan muaj ntau lwm yam haujlwm. Nws yog ib qho tseem ceeb rau kev tswj kom zoo nitrogen tshuav nyiaj li cas thiab yog ib tug precursor rau serotonin, ib tug neurotransmitter uas tswj qab los noj mov, pw tsaug zog, thiab mus ob peb vas.

Phenylalanine 

lwm yam amino acidsNws kuj pab tsim cov neurotransmitters xws li dopamine thiab norepinephrine. PhenylalanineNws yog ib qho precursor rau cov neurotransmitters tyrosine, dopamine, epinephrine, thiab norepinephrine. Nws ua lub luag haujlwm tseem ceeb hauv cov qauv thiab kev ua haujlwm ntawm cov protein thiab enzymes, thiab hauv kev tsim cov amino acids.

Threonine

Threonine yog ib qho tseem ceeb ntawm cov qauv proteins xws li collagen thiab elastin, uas yog cov khoom tseem ceeb ntawm daim tawv nqaij thiab cov ntaub so ntswg. Nws kuj ua lub luag haujlwm hauv cov rog metabolism thiab kev tiv thaiv kab mob.

tus tswv xeev

Nws txhawb kev ua haujlwm ntawm lub hlwb, kev sib koom ua ke ntawm cov leeg thiab ua kom siab. Valine yog ib qho ntawm peb ceg saw amino acids, txhais tau hais tias nws muaj cov ceg ntoo ntawm ib sab ntawm nws cov qauv molecular. Valine pab txhawb cov leeg kev loj hlob thiab rov tsim dua tshiab thiab koom nrog hauv kev tsim hluav taws xob.

histidine

Histidine yog siv los tsim cov tshuaj histamine, ib qho tseem ceeb neurotransmitter rau kev tiv thaiv kab mob, kev zom zaub mov, kev ua haujlwm ntawm kev sib deev, thiab kev pw tsaug zog. Nws yog ib qho tseem ceeb heev los tiv thaiv myelin sheath, uas yog ib qho kev tiv thaiv uas nyob ib puag ncig cov paj hlwb.

methionine

Nws ua kom tawv nqaij tawv thiab pab ntxiv dag zog rau cov plaub hau thiab rau tes. methionineplays lub luag haujlwm tseem ceeb hauv cov metabolism thiab detoxification. Nws kuj tseem tsim nyog rau cov ntaub so ntswg loj hlob thiab kev nqus ntawm zinc thiab selenium, cov zaub mov tseem ceeb rau kev noj qab haus huv.

Muaj ntau yam khoom noj amino acids Nws yog ib qho tseem ceeb heev rau kev noj qab haus huv tag nrho. 

Qhov no yog lub hauv paus tseem ceeb amino acidsKev tsis txaus ntawm ib qho ntawm cov no tuaj yeem ua rau muaj kev phiv loj heev uas cuam tshuam rau txhua yam ntawm kev noj qab haus huv, suav nrog kev tiv thaiv kab mob, cov leeg nqaij, qab los noj mov, thiab ntau dua.

Ntawm qhov tsis sib xws, cov amino acids tsis tseem ceeb tuaj yeem tsim los ntawm peb lub cev, yog li tau txais lawv los ntawm cov khoom noj uas peb noj tsis yog qhov tseem ceeb. 

Cov npe ntawm cov amino acids tsis tseem ceebMuaj tag nrho ntawm 11 amino acids uas ua rau:

Arginine 

Nws txhawb kev tiv thaiv kab mob, tiv thaiv kev qaug zog thiab ua kom lub plawv zoo.

Alanine

Nws pab nyob rau hauv cov metabolism thiab muab lub zog rau cov nqaij ntshiv, lub paj hlwb thiab hauv nruab nrab paj hlwb.

tshuaj cysteine

Cysteine ​​​​, hom tseem ceeb ntawm cov protein pom hauv cov plaub hau, tawv nqaij thiab rau tes, yog qhov tseem ceeb rau kev tsim collagen thiab kev noj qab haus huv ntawm daim tawv nqaij.

glutamate 

Nws ua raws li neurotransmitter hauv nruab nrab paj hlwb.

Aspartate

Asparagine, arginine thiab lysine suav nrog ntau lwm yam amino acidpab tsim

glycine 

Nws ua haujlwm ua ib qho neurotransmitter los txhawb lub hlwb kev noj qab haus huv.

Prolin

collagende Nws pab txhim kho kev sib koom ua ke kev noj qab haus huv, metabolism thiab elasticity ntawm daim tawv nqaij.

Txias

Nws yog ib qho tseem ceeb rau cov rog metabolism, kev tiv thaiv kab mob thiab kev loj hlob ntawm cov leeg.

Tyrosine

Nws pab tsim cov thyroid hormones, melanin thiab epinephrine.

Glutamine

Nws txhawb ntau cov txheej txheem metabolic thiab muab lub zog rau cov hlwb hauv lub cev.

Asparagine

Nws ua raws li diuretic, optimizing lub hlwb thiab paj hlwb ua haujlwm.

Amino acid lisib co compounds hauvconditionally tseem ceeb amino acids"Nws yog xam. Qhov no txhais tau hais tias lawv feem ntau tsis tseem ceeb rau lub cev tab sis yuav tsim nyog nyob rau hauv qee yam mob, xws li mob hnyav lossis kev ntxhov siab.

Piv txwv li, arginine tseem ceeb amino acid Txawm hais tias lub cev tsis tuaj yeem ua tau raws li qhov xav tau thaum tawm tsam qee yam kab mob xws li mob qog noj ntshav.

Yog li ntawd, peb lub cev yuav tsum ntxiv arginine los ntawm cov zaub mov kom tau raws li nws cov kev xav tau hauv qee qhov xwm txheej.

Amino acids kuj tuaj yeem raug cais raws li lawv cov qauv thiab cov saw hlau sab. nrog polar amino acids, aromatic amino acids, hydrophobic amino acids, ketogenic amino acids, yooj yim amino acids thiab acidic amino acidsNws tuaj yeem muab faib ua lwm pawg, suav nrog r.

Dab tsi yog qhov txiaj ntsig ntawm Amino Acids?

tseem ceeb amino acids Thaum muaj nyob rau hauv ntau yam khoom noj, noj cov tshuaj muaj zog hauv daim ntawv ntxiv tau cuam tshuam nrog ntau yam txiaj ntsig kev noj qab haus huv.

Pab txhim kho kev xav thiab pw tsaug zog zoo

tryptophanNws yog ib qho tsim nyog rau kev tsim cov serotonin, ib yam tshuaj uas ua rau cov neurotransmitter hauv peb lub cev. Serotonin yog ib qho tseem ceeb regulator ntawm mus ob peb vas, pw tsaug zog thiab coj cwj pwm.

Thaum cov qib serotonin qis yog cuam tshuam nrog kev nyuaj siab thiab kev pw tsaug zog, ntau cov kev tshawb fawb tau pom tias tryptophan supplementation tuaj yeem txo cov tsos mob ntawm kev nyuaj siab, ua kom lub siab xav, thiab txhim kho kev pw tsaug zog.

Ib txoj kev tshawb fawb 60-hnub ntawm 19 tus poj niam laus pom tias 1 gram ntawm tryptophan ib hnub muab ntau zog thiab kev zoo siab piv rau cov placebo.

Txhim kho kev tawm dag zog

Tri-branched saw tseem ceeb amino acidsNws yog dav siv los txo kev qaug zog, txhim kho kev ua kis las, thiab txhawb cov leeg nqaij rov qab los ntawm kev tawm dag zog.

Hauv kev tshawb fawb ntawm 16 tus neeg ncaws pob tawm tsam, branched saw amino acid pab qhia tau hais tias kev ua tau zoo dua thiab cov nqaij ntshiv rov qab thiab txo cov leeg mob dua li cov placebo.

Kev tshuaj xyuas tsis ntev los no ntawm yim qhov kev tshawb fawb, nrog branched saw amino acids pom tias bracing yog qhov zoo tshaj plaws hauv kev txhawb cov leeg nqaij thiab txo qhov mob tom qab kev tawm dag zog ntau dhau.

Tsis tas li ntawd, noj 12 grams ntawm leucine txhua hnub rau 4 lub lis piam txhim kho kev ua tau zoo ntawm cov txiv neej uas tsis tawm dag zog, uas tseem ceeb amino acidsqhia tau hais tias nws tseem tuaj yeem tau txais txiaj ntsig tsis yog kis las.

Tiv thaiv cov leeg nqaij

Cov leeg nqaij nkim yog ib qho kev mob tshwm sim ntawm kev mob ntev thiab so hauv txaj, tshwj xeeb tshaj yog rau cov neeg laus.

tseem ceeb amino acidsNws tau raug pom los tiv thaiv cov leeg nqaij thiab khaws cov nqaij ntshiv ntawm lub cev.

Ib txoj kev tshawb fawb 22-hnub hauv 10 cov neeg laus laus ntawm lub txaj so pom 15 grams sib xyaw tseem ceeb amino acid qhia tau hais tias cov leeg nqaij protein synthesis tau khaws cia, thaum nyob rau hauv pawg placebo, cov txheej txheem raug txo los ntawm 30%.

tseem ceeb amino acid ntxivNws tau pom tias muaj txiaj ntsig zoo hauv kev khaws cia lub cev lean hauv cov neeg laus thiab cov neeg ncaws pob.

Pab kom poob phaus

Qee qhov kev tshawb fawb tib neeg thiab tsiaj txhu, branched saw tseem ceeb amino acidsqhia tau tias nws tuaj yeem ua tau zoo hauv stimulating rog poob.

Piv txwv li, ib txoj kev tshawb fawb yim-lub lim tiam ntawm 36 tus txiv neej uas ua si kis las pom tias ntxiv nrog 14 grams ntawm cov saw hlau amino acids txhua hnub txo qis hauv lub cev rog feem pua ​​piv rau whey protein lossis haus dej haus.

Hauv kev tshawb fawb hauv nas, kev noj zaub mov muaj 4% ntxiv leucine tau pom tias txo lub cev hnyav thiab rog.

Nrog rau qhov no, branched saw amino acids Lwm cov kev tshawb fawb tshawb fawb txog qhov sib txuas ntawm kev poob phaus thiab kev poob phaus yog qhov tsis sib xws. Cov kev tshawb fawb ntxiv yog xav tau los txiav txim seb cov amino acids txhawb kev poob phaus.

Amino Acid Deficiency yog dab tsi?

Protein deficiency Kuj tseem hu ua qhov xwm txheej no, nws txaus los ua kom tau raws li cov kev xav tau niaj hnub no. amino acid Nws yog ib qho mob hnyav uas tshwm sim thaum nws tsis noj. 

Nws tuaj yeem ua rau daim ntawv teev npe ntev ntawm cov tsos mob tsis zoo uas muaj xws li txo cov leeg nqaij mus rau cov pob txha poob thiab dhau mus.

amino acid deficiencyQee cov tsos mob tseem ceeb ntawm

- Cov tawv nqaij qhuav

- Kev tawg ntawm cov plaub hau xaus

- Plaub hau poob

- Cov ntsia hlau brittle

- Cov plaub hau daj

- Txo cov leeg nqaij

- kev loj hlob tsis meej nyob rau hauv cov me nyuam

– nce qab los noj mov

– Txo kev tiv thaiv kab mob

- pob txha poob

- o

Tsis muaj protein ntau, tsis txaus los ntawm zaub mov amino acid Nws tuaj yeem cuam tshuam rau leej twg uas tsis tau txais nws. Cov neeg laus thiab cov neeg uas muaj mob ntev xws li mob qog noj ntshav yog qhov tshwj xeeb tshaj yog muaj kev pheej hmoo rau cov protein deficiency vim lawv feem ntau muaj protein ntau xav tau thiab txo cov zaub mov noj.

Amino Acids yog dab tsi?

Peb lub cev, tseem ceeb amino acids tsis tuaj yeem tsim tau, nws yuav tsum tau muab los ntawm cov khoom noj.

Cuaj qhov tseem ceeb amino acids Qhov pom zoo noj txhua hnub rau 1 kg ntawm lub cev hnyav rau:

Histidine: 14 mg

Isoleucine: 19 mg

Leucine: 42 mg

Lysine: 38 mg

Methionine (+ tsis tseem ceeb amino acid cysteine): 19 mg

Phenylalanine (+ tsis tseem ceeb amino acid tyrosine): 33 mg

Threonine: 20 mg

Tryptophan: 5 mg

Valine: 24 mg

Cov zaub mov uas muaj cuaj qhov tseem ceeb amino acidsyog hu ua tiav cov proteins. Cov khoom noj muaj protein ntau muaj xws li:

- Thiab

- Cov khoom hiav txwv

- Nqaij qaib

- Qe

Soy, quinoa noj ve thoob hamyog cov khoom noj cog qoob loo uas muaj tag nrho cuaj qhov tseem ceeb amino acids.

Amino Acid Ntxiv

Cov amino acids Txawm hais tias dav dav muaj nyob rau hauv ntau yam khoom noj sib txawv, amino acidsKoj tuaj yeem xaiv noj cov tshuaj ntxiv kom tau txais txiaj ntsig ntawm cov tshuaj hauv txoj kev nrawm thiab muaj zog.

Muaj ntau ntau hom tshuaj ntxiv uas txawv ntawm hom uas muaj nrog rau lawv cov txiaj ntsig kev noj qab haus huv.

whey protein, hemp protein hmoov Protein hmoov tshuaj, xws li mov los yog mov nplej xim av, muaj ntau yam amino acids tseem ceeb uas lub cev xav tau thaum muab cov protein txaus txaus.

Collagen, los yog protein hmoov, ua los ntawm cov pob txha pob txha muab ib tug zoo npaum li cas ntawm cov protein thiab ntau yam tseem ceeb amino acids.

Koj tuaj yeem xaiv cov tshuaj amino acid cais xws li tryptophan, leucine lossis lysine. 

Txhua qhov no tau cuam tshuam nrog qee cov txiaj ntsig kev noj qab haus huv, thiab txhua tus feem ntau yog siv los ua kev kho mob rau cov mob xws li herpes, kev nyuaj siab, lossis insomnia.

Txawm hom amino acid ntxiv koj xaiv, ua tib zoo ua raws li cov lus pom zoo kom tsis txhob muaj kev phiv tshwm sim. 

Risks thiab Side Effects

tseem ceeb amino acidsNws yog ib qho tseem ceeb rau ntau yam ntawm kev noj qab haus huv, thiab qhov tsis txaus tuaj yeem ua rau cov npe ntev ntawm cov kev mob tshwm sim loj thiab cov tsos mob. 

Kev noj zaub mov ntau yam uas muaj cov khoom noj tseem ceeb thiab cov zaub mov muaj protein ntau txaus thiab txaus los tiv thaiv qhov tsis txaus.

Kev noj cov protein ntau los ntawm cov khoom noj muaj protein ntau tsis zoo li yuav ua rau muaj kev phiv tsis zoo. 

Txawm li cas los xij, nws muaj peev xwm ua rau overdo nws, tshwj xeeb tshaj yog nrog cov khoom noj protein, thiab noj cov protein ntau dhau. Qee qhov kev mob tshwm sim ntawm kev noj cov protein ntau dhau yog qhov hnyav nce, teeb meem rau lub raum, cem quav thiab ua tsis taus pa.

Vim li ntawd;

Cov amino acids Nws ua haujlwm raws li lub tsev blocks ntawm cov protein molecules thiab ua ib feem ntawm cov hlwb thiab cov ntaub so ntswg hauv peb lub cev.

Qhov tseem ceeb thiab tsis tseem ceeb amino acids sib cais. tseem ceeb amino acidmuaj cov amino acids uas lub cev tsis tuaj yeem tsim los ntawm nws tus kheej, txhais tau tias nws yuav tsum tau txais los ntawm cov khoom noj.

tsis tseem ceeb amino acids Txawm li cas los xij, nws tuaj yeem tsim los ntawm peb lub cev thiab tsis tas yuav tsum tau noj los ntawm cov khoom noj.

Cuaj qhov sib txawv, suav nrog lysine, leucine, isoleucine, valine, tryptophan, phenylalanine, threonine, histidine, thiab methionine tseem ceeb amino acid Muaj yog.

tsis xav tias tsim nyog amino acids Cov npe suav nrog arginine, alanine, cysteine, glutamate, aspartate, glycine, proline, serine, tyrosine, glutamine thiab asparagine.

tseem ceeb amino acids Nws tuaj yeem pab poob phaus, khaws cov leeg nqaij, txhim kho kev tawm dag zog, pw tsaug zog zoo dua thiab txhim kho lub siab.

Lub cev xav tau amino acids Rau koj txoj kev noj qab haus huv, noj zaub mov kom zoo thiab noj qab haus huv uas muaj protein ntau xws li nqaij, ntses, nqaij qaib, qe, legumes, txiv ntseej thiab noob.