Kodi Amino Acids Ndi Chiyani, Amapezeka Bwanji? Mitundu ndi Ubwino

Amino zidulo, zomwe nthawi zambiri zimatchedwa kuti zomangamanga za mapuloteni, ndi mankhwala omwe amagwira ntchito zambiri zofunika m'matupi athu.

Kutengera ndi zinthu zingapo, amagawidwa kukhala ovomerezeka, okhazikika, kapena osakakamiza.

Pazinthu zofunikira monga kupanga mapuloteni, kaphatikizidwe ka mahomoni ndi ma neurotransmitters zofunika amino zidulo Chofunika.

Amathanso kutengedwa ngati njira yowonjezeramo ngati njira yachilengedwe yolimbikitsira masewera olimbitsa thupi komanso kusintha malingaliro.

m'nkhani "Kodi ma amino acid amachita chiyani", "zakudya zotani zili ndi ma amino acid", "momwe ma amino acid amagawika", "maubwino otani a amino acid", "mitundu ya amino acid ndi chiyani" Mafunso omwe amafunsidwa kawirikawiri pamutuwu adzayankhidwa.

Kodi Amino Acids Ndi Chiyani?

Amino acidMulinso gulu lililonse la organic lomwe lili ndi gulu la carboxyl ndi amino. Mwachidule, amaonedwa ngati zomanga za mapuloteni. 

Mwachitsanzo, amapanga gawo lalikulu la minofu ndi minofu monga nyama, nsomba, nkhuku ndi mazira. zakudya zomwe zimapereka mapuloteni Amakhala ndi mitundu yosiyanasiyana ya amino acid.

Pali ma amino acid okwana 20, iliyonse imagwira ntchito yapadera m'thupi ndipo imasiyanitsidwa ndi maunyolo am'mbali mwa amino acid.

Ma amino acid awa amakhudzidwa ndi pafupifupi njira iliyonse yachilengedwe ndikuthandizira kuchiritsa mabala, kupanga mahomoni, chitetezo chamthupi, kukula kwa minofu, kupanga mphamvu.

Matupi athu amafunikira ma amino acid onse kuti agwire ntchito ndikukula, koma ena amatha kupangidwa m'thupi, pomwe ena ayenera kutengedwa kuchokera ku chakudya. 

Kupeza chakudya chokwanira ndi zakudya kapena zowonjezera kungakuthandizeni kuchepetsa thupi, kusunga minofu, kusintha masewera olimbitsa thupi, kulimbikitsa maganizo, ndi kugona bwino.

Ma Amino Acids Ofunikira komanso Osafunikira

Zinthu 20 zomwe thupi lathu limafunikira amino acidakhoza kugawidwa m'magulu awiri: ma amino acid ofunikira (zofunikira za amino acid) ve ma amino acid osafunikira (ma amino acid osafunikira).

zofunika amino zidulo sizingapangidwe ndi thupi, zomwe zikutanthauza kuti muyenera kuzipeza kuchokera ku chakudya kuti zithandizire zosowa za thupi.

Zinthu zisanu ndi zinayi zomwe tiyenera kuzipeza kudzera muzakudya, kuphatikiza: zofunika amino acid ali ndi:

Lysine

Lysine Zimagwira ntchito yofunika kwambiri pakupanga mapuloteni, kupanga mahomoni ndi ma enzyme, komanso kuyamwa kwa calcium. Ndiwofunikanso pakupanga mphamvu, chitetezo cha mthupi, komanso kupanga kolajeni ndi elastin.

leucine

Ndi nthambi ya amino acid yofunika kwambiri pakupanga mapuloteni komanso kukonza minofu. Zimathandiziranso kuwongolera kuchuluka kwa shuga m'magazi, kumathandizira machiritso a mabala ndikutulutsa mahomoni okula.

isoleucine

Otsiriza mwa atatu nthambi-unyolo amino zidulo, isoleucine amatenga mbali mu kagayidwe minofu ndipo amakhazikika mu minofu minofu. Ndiwofunikanso kuti chitetezo cha mthupi chitetezeke, kupanga hemoglobini komanso kulamulira mphamvu.

tryptophan

Ngakhale kuti nthawi zambiri imayambitsa kugona, tryptophan ili ndi ntchito zina zambiri. Ndikofunikira kuti mukhale ndi nayitrogeni yoyenera ndipo ndi kalambulabwalo wa serotonin, neurotransmitter yomwe imayang'anira chikhumbo, kugona, ndi malingaliro.

Phenylalanine 

ena amino ziduloZimathandizanso kupanga ma neurotransmitters monga dopamine ndi norepinephrine. PhenylalanineNdi kalambulabwalo wa neurotransmitters tyrosine, dopamine, epinephrine, ndi norepinephrine. Zimagwira ntchito yofunika kwambiri pakupanga ndi kugwira ntchito kwa mapuloteni ndi michere, komanso kupanga ma amino acid ena.

Threonine

Threonine ndi gawo lalikulu la mapuloteni apangidwe monga collagen ndi elastin, zomwe ndizofunikira kwambiri pakhungu ndi minofu yolumikizana. Zimagwiranso ntchito mu metabolism yamafuta komanso chitetezo chamthupi.

bwanamkubwa

Imathandizira kugwira ntchito kwa ubongo, kugwirizanitsa minofu ndi bata. Valine ndi imodzi mwamagawo atatu amino acid, kutanthauza kuti ili ndi unyolo wa nthambi mbali imodzi ya maselo ake. Valine imathandiza kulimbikitsa kukula kwa minofu ndi kusinthika komanso kukhudzidwa ndi kupanga mphamvu.

histidine

Histidine imagwiritsidwa ntchito kupanga histamine, neurotransmitter yofunikira pakuyankha kwa chitetezo chamthupi, kugaya chakudya, ntchito zogonana, komanso kugona. Ndikofunikira kwambiri kuteteza sheath ya myelin, yomwe ndi chotchinga choteteza chomwe chimazungulira ma cell a mitsempha.

mankhwala methionine

Zimapangitsa khungu kukhala losalala komanso kulimbikitsa tsitsi ndi misomali. mankhwala methionineimagwira ntchito yofunika kwambiri mu metabolism ndi detoxification. Ndikofunikiranso kuti minofu ikule komanso kuyamwa kwa nthaka ndi selenium, mchere wofunikira ku thanzi.

Zakudya zosiyanasiyana amino zidulo Ndikofunika kwambiri kukhala ndi thanzi labwino. 

Awa ndiye maziko zofunika amino ziduloKuperewera kwa chilichonse mwa izi kungayambitse zotsatira zoyipa zomwe zimakhudza pafupifupi mbali zonse za thanzi, kuphatikizapo chitetezo cha mthupi, minofu, chilakolako, ndi zina.

M'malo mwake, amino zidulo zosafunikira zimatha kupangidwa ndi thupi lathu, motero kuzipeza kuchokera ku chakudya chomwe timadya sikofunikira kwenikweni. 

Mndandanda wa ma amino acid osafunikiraPali ma amino acid okwana 11 omwe amapanga:

Arginine 

Imalimbikitsa chitetezo chamthupi, imalimbana ndi kutopa komanso imakulitsa thanzi la mtima.

Alanine

Imathandizira kagayidwe ndipo imapereka mphamvu ku minofu, ubongo ndi dongosolo lapakati lamanjenje.

cysteine

Cysteine, mtundu waukulu wa mapuloteni omwe amapezeka mutsitsi, khungu ndi misomali, ndi ofunikira pakupanga kolajeni komanso thanzi la khungu.

Glutamate 

Imakhala ngati neurotransmitter mu chapakati mantha dongosolo.

Aspartate

Asparagine, arginine ndi lysine kuphatikizapo ena ambiri amino acidkumathandiza kupanga

glycine 

Imagwira ntchito ngati neurotransmitter yothandizira thanzi laubongo.

Mapuloteni

Collagende Imathandiza kupititsa patsogolo thanzi la mafupa, kagayidwe kachakudya komanso kusungunuka kwa khungu.

Kuli bwino

Ndikofunikira kuti mafuta a metabolism, chitetezo cha mthupi chitetezeke komanso kukula kwa minofu.

tyrosine

Zimathandizira kupanga mahomoni a chithokomiro, melanin ndi epinephrine.

Glutamine

Imathandizira njira zambiri za kagayidwe kachakudya ndipo imapereka mphamvu ku maselo m'thupi.

Asparagine

Imagwira ntchito ngati diuretic, kukhathamiritsa kwa ubongo ndi ntchito ya mitsempha ya mitsempha.

Mndandanda wa amino acidzina muma amino zidulo zofunika kwenikweni"Izo zimaganiziridwa. Izi zikutanthauza kuti nthawi zambiri sizofunikira m'thupi koma zimatha kukhala zofunikira pamikhalidwe ina, monga kudwala kwambiri kapena kupsinjika.

Mwachitsanzo, arginine zofunika amino acid Ngakhale thupi silingathe kukwaniritsa zofuna pamene likulimbana ndi matenda ena monga khansa.

Chifukwa chake, thupi lathu liyenera kuwonjezera arginine kudzera muzakudya kuti likwaniritse zosowa zake nthawi zina.

Ma amino acid amathanso kugawidwa molingana ndi kapangidwe kawo komanso unyolo wam'mbali. ndi polar amino zidulo, onunkhira amino zidulo, hydrophobic amino zidulo, ketogenic amino zidulo, Basic amino zidulo ndi acidic amino zidulo.Ithanso kugawidwa m'magulu ena, kuphatikiza r.

Kodi Ubwino wa Amino Acids Ndi Chiyani?

zofunika amino zidulo Ngakhale kupezeka muzakudya zambiri, kumwa Mlingo wokhazikika mu mawonekedwe owonjezera kumalumikizidwa ndi mapindu osiyanasiyana azaumoyo.

Imathandiza kusintha maganizo ndi kugona bwino

tryptophanNdikofunikira kupanga serotonin, mankhwala omwe amagwira ntchito ngati neurotransmitter m'thupi lathu. Serotonin ndiyofunikira pakuwongolera malingaliro, kugona ndi machitidwe.

Ngakhale kuti kuchepa kwa serotonin kumagwirizanitsidwa ndi kupsinjika maganizo ndi kusokonezeka kwa kugona, kafukufuku wambiri wasonyeza kuti tryptophan supplementation ingachepetse zizindikiro za kuvutika maganizo, kuonjezera maganizo, ndi kugona bwino.

Kafukufuku wa masiku 60 a amayi achikulire 19 adapeza kuti 1 gramu ya tryptophan patsiku imapereka mphamvu komanso chisangalalo chochulukirapo poyerekeza ndi placebo.

Imawongolera magwiridwe antchito

Ma amino acid ofunika kwambiri okhala ndi nthambi zitatuAmagwiritsidwa ntchito kwambiri kuthetsa kutopa, kukonza masewera olimbitsa thupi, komanso kulimbikitsa kuchira kwa minofu pambuyo pochita masewera olimbitsa thupi.

Pakufufuza kwa othamanga 16 ophunzitsidwa kukana, nthambi unyolo amino acid zowonjezera adawonetsa kuchita bwino komanso kuchira kwa minofu ndikuchepetsa kuwawa kwa minofu kuposa placebo.

Ndemanga yaposachedwa ya maphunziro asanu ndi atatu, ndi nthambi unyolo amino zidulo anapeza kuti bracing inali yabwino kwambiri polimbikitsa kuchira kwa minofu ndi kuchepetsa ululu pambuyo pochita masewera olimbitsa thupi.

Kuphatikiza apo, kumwa magalamu 12 a leucine tsiku lililonse kwa milungu 4 kumathandizira kuti amuna omwe sanachite masewera olimbitsa thupi azigwira bwino ntchito. zofunika amino ziduloinasonyeza kuti ingathandizenso anthu omwe si othamanga.

Zimalepheretsa kuwonongeka kwa minofu

Kuwonongeka kwa minofu ndizochitika zomwe zimachitika chifukwa chodwala nthawi yayitali komanso kupuma pabedi, makamaka kwa okalamba.

zofunika amino ziduloZapezeka kuti zimalepheretsa kuwonongeka kwa minofu ndikusunga thupi lowonda.

Kafukufuku wamasiku 22 mwa akulu akulu 10 pa mpumulo wa bedi adapeza 15 magalamu osakanikirana zofunika amino acid adawonetsa kuti kaphatikizidwe ka mapuloteni a minofu adasungidwa, pomwe mu gulu la placebo, njirayi idachepetsedwa ndi 30%.

zofunika zowonjezera amino acidZapezeka kuti ndizothandiza kuteteza thupi lowonda mwa anthu okalamba ndi othamanga.

Amathandiza kuchepetsa thupi

Maphunziro ena a anthu ndi nyama, nthambi unyolo zofunika amino ziduloanasonyeza kuti zingakhale zothandiza kulimbikitsa kutaya mafuta.

Mwachitsanzo, kafukufuku wa masabata asanu ndi atatu a amuna 36 omwe adasewera masewera adapeza kuti kuonjezera magalamu 14 a amino acid a nthambi tsiku lililonse kumachepetsa kwambiri kuchuluka kwa mafuta a thupi poyerekeza ndi mapuloteni a whey kapena chakumwa chamasewera.

Mu kafukufuku wa makoswe, zakudya zomwe zili ndi 4% leucine yowonjezera inasonyezedwa kuchepetsa kulemera kwa thupi ndi mafuta.

Ndi izi, nthambi unyolo amino zidulo Kafukufuku wina wofufuza kugwirizana komwe kungakhalepo pakati pa kuwonda ndi kuwonda sikumagwirizana. Maphunziro ochulukirapo akufunika kuti adziwe ngati ma amino acid awa amathandizira kuchepetsa thupi.

Kodi Kuperewera kwa Amino Acid ndi Chiyani?

Kuperewera kwa mapuloteni Izi, zomwe zimadziwikanso kuti amino acid Ndi vuto lalikulu lomwe limachitika ngati silinadye. 

Zingayambitse mndandanda wautali wa zizindikiro zoipa zomwe zimachokera ku kuchepa kwa minofu kupita ku mafupa ndi kupitirira.

kusowa kwa amino acidZina mwa zizindikiro zofunika kwambiri za

- Kuuma khungu

- Kusweka kwa malekezero atsitsi

- Kutha tsitsi

- Misomali yolimba

- Tsitsi lochepa

- Kuchepa kwa minofu

- vuto la kukula kwa ana

- kuchuluka kwa njala

- Kuchepa kwa chitetezo chamthupi

- Kuwonongeka kwa mafupa

- Kutupa

Kuperewera kwa mapuloteni, osakwanira kuchokera ku chakudya amino acid Zimakhudza aliyense amene sachipeza. Akuluakulu okalamba ndi anthu omwe ali ndi matenda aakulu monga khansara ali pachiopsezo chachikulu chosowa mapuloteni chifukwa nthawi zambiri amakhala ndi zakudya zowonjezera komanso kuchepetsa kudya.

Kodi Amino Acids Ndi Chiyani?

Thupi lathu, zofunika amino zidulo sichingapangidwe, chiyenera kuperekedwa kudzera mu chakudya.

Nayine zofunika amino zidulo Analimbikitsa tsiku mlingo pa 1 makilogalamu thupi kwa:

Histidine: 14 mg

Isoleucine: 19 mg

Leucine: 42 mg

Lysine: 38 mg

Methionine (+ osafunikira amino acid cysteine): 19 mg

Phenylalanine (+ osafunikira amino acid tyrosine): 33 mg

Threonine: 20 mg

Tryptophan: 5 mg

Mankhwala: 24 mg

Zakudya zomwe zili ndi ma amino acid asanu ndi anayiamatchedwa mapuloteni athunthu. Mapuloteni athunthu akuphatikizapo:

- Ndipo

- Zogulitsa zam'nyanja

- Nkhuku

- Dzira

Soya, Kinoya ve buckwheatndi zakudya zochokera ku zomera zomwe zili ndi ma amino acid asanu ndi anayi.

Amino Acid Zowonjezera

Amino zidulo Ngakhale amapezeka m'malo osiyanasiyana azakudya, amino ziduloMukhozanso kusankha kutenga zowonjezera kuti muwonjezere ubwino wa mankhwalawa mofulumira komanso mokhazikika.

Pali mitundu yambiri ya zowonjezera zowonjezera zomwe zimasiyana ndi mtundu woperekedwa komanso ubwino wawo wathanzi.

Whey protein, hemp protein powder Mapuloteni a ufa wowonjezera, monga mpunga kapena mapuloteni a mpunga wofiirira, amapereka ma amino acid ambiri omwe thupi limafunikira pamene akupereka mlingo wokhutiritsa wa mapuloteni.

Collagen, kapena mapuloteni ufa, opangidwa kuchokera ku fupa msuzi amapereka kuchuluka kwa mapuloteni ndi angapo amino acid ofunika.

Mutha kusankhanso zowonjezera za amino acid monga tryptophan, leucine kapena lysine. 

Zonsezi zakhala zikugwirizana ndi ubwino wina wa thanzi, ndipo zonsezi zimagwiritsidwa ntchito ngati mankhwala achilengedwe a matenda monga herpes, kuvutika maganizo, kapena kusowa tulo.

Kaya ndi mtundu wanji wa amino acid omwe mumasankha, tsatirani mosamala mlingo wovomerezeka kuti mupewe zotsatira zosafunika. 

Zowopsa ndi Zotsatira zake

zofunika amino ziduloNdikofunikira pazinthu zambiri zathanzi, ndipo kuperewera kungayambitse mndandanda wautali wa zotsatira zoyipa ndi zizindikiro. 

Zakudya zosunthika zokhala ndi michere yambiri yofunikira komanso zakudya zama protein ndizokwanira komanso zokwanira kupewa kuperewera.

Kudya zakudya zomanga thupi zochulukirapo kuchokera ku zakudya zokhala ndi mapuloteni sikungathe kubweretsa zotsatirapo zoyipa. 

Komabe, ndizotheka kupitilira, makamaka ndi zowonjezera zomanga thupi, ndikudya zomanga thupi kwambiri. Zina mwa zotsatirapo za kudya kwambiri zomanga thupi ndi kunenepa, mavuto a impso, kudzimbidwa ndi mpweya woipa.

Chifukwa;

Amino zidulo Zimagwira ntchito ngati zomanga za mamolekyu a mapuloteni ndipo zimapanga gawo lalikulu la maselo ndi minofu m'thupi lathu.

Ma amino acid ofunikira komanso osafunikira amalekana. zofunika amino acidlili ndi ma amino acid aliwonse omwe thupi silingathe kupanga palokha, kutanthauza kuti liyenera kutengedwa kuchokera ku chakudya.

amino zidulo zosafunikira Komabe, zimatha kupangidwa ndi thupi lathu ndipo siziyenera kudyedwa ndi chakudya.

Zonunkhira zisanu ndi zinayi, kuphatikiza lysine, leucine, isoleucine, valine, tryptophan, phenylalanine, threonine, histidine, ndi methionine. zofunika amino acid Pali.

zosaganiziridwa kuti ndizofunikira amino zidulo Mndandandawu umaphatikizapo arginine, alanine, cysteine, glutamate, aspartate, glycine, proline, serine, tyrosine, glutamine ndi asparagine.

zofunika amino zidulo Zingathandize kuchepetsa thupi, kusunga minofu, kupititsa patsogolo masewera olimbitsa thupi, kugona bwino komanso kusintha maganizo.

Thupi likufunika amino zidulo Kuti mukhale ndi thanzi labwino, idyani zakudya zopatsa thanzi komanso zopatsa thanzi zomwe zili ndi zakudya zomanga thupi monga nyama, nsomba, nkhuku, mazira, nyemba, mtedza ndi mbewu.