Zviri muChinyorwa
Amino acids, anowanzonzi matombo ekuvaka emapuroteni, makomisheni anoita mabasa mazhinji akakosha mumiviri yedu.
Zvichienderana nezvakati wandei zvinhu, iwo akaiswa mumapoka seanosungirwa, ane zvirevo, kana asiri anosungirwa.
Kune maitiro akakosha akadai sekuvaka mapuroteni, kuumbwa kwehomoni uye neurotransmitters zvinokosha amino acids Chinodikanwa.
Ivo vanogona zvakare kutorwa mune yekuwedzera fomu senzira yechisikigo yekusimudzira kuita kwemitambo uye kugadzirisa manzwiro.
muchinyorwa "chii chinoita amino acid", "zvikafu zvine amino acids", "maamino acids anokamurwa sei", "zvipi zvinobatsira zveamino acids", "ndeapi marudzi emaamino acids" Mibvunzo inowanzo bvunzwa nezvenyaya yacho ichapindurwa.
Chii chinonzi Amino Acids?
Amino acidinosanganisira chero organic compound ine ese ari maviri carboxyl uye amino boka. Zvichitaurwa zviri nyore, zvinoonekwa sezvivakwa zvekuvaka mapuroteni.
Semuenzaniso, vanoumba chikamu chikuru chemhasuru uye nyama uye senyama, hove, huku uye mazai. zvokudya zvinopa mapuroteni Inoumbwa nemhando dzakasiyana-siyana dzeamino acids.
Kune huwandu hwemakumi maviri amino acids, imwe neimwe ichiita basa chairo mumuviri uye inosiyaniswa neayo amino acid parutivi cheni.
Aya amino acids anobatanidzwa mune inenge yese biological process uye rubatsiro mukupora kweronda, kugadzirwa kwehomoni, immune function, kukura kwemhasuru, kugadzirwa kwesimba.
Miviri yedu inoda ese amino acids kuti ashande uye akure, asi mamwe anogona kugadzirwa mumuviri, nepo mamwe achifanirwa kuwanikwa kubva muchikafu.
Kuwana zvakakwana nezvinobva zvekudya kana zvekuwedzera zvinogona kukubatsira kuderedza uremu, kuchengetedza tsandanyama, kuvandudza maekisesaizi, kuwedzera manzwiro, uye kurara zvirinani.
Yakakosha uye Isiri Yakakosha Amino Acids
20 zvinhu zvinodiwa nemuviri wedu amino acidinogona kukamurwa muzvikamu zviviri zvakasiyana: yakakosha amino acids (yakakosha amino acids) ve asiri akakosha amino acids (asina kukosha amino acids).
zvinokosha amino acids haigone kugadzirwa nemuviri, zvinoreva kuti unofanira kuzvitora kubva kune zvekudya kuti ubatsire kuzadzisa zvinodiwa nemuviri.
Zvinhu zvipfumbamwe zvatinofanira kuwana kuburikidza nekudya, zvinosanganisira: amino acid inokosha ine:
lysine
lysine Inobata basa rakakosha muprotein synthesis, kugadzirwa kwehomoni uye enzyme, uye kutorwa kwecalcium. Izvo zvakakoshawo pakugadzira simba, immune function, uye kugadzirwa kwe collagen uye elastin.
leucine
Iyo branched cheni amino acid yakakosha kune mapuroteni synthesis uye kugadzirisa tsandanyama. Inobatsirawo kugadzirisa huwandu hweshuga yeropa, inomutsa kuporesa kwemaronda uye inobudisa kukura kwehomoni.
isoleucine
Iyo yekupedzisira yeatatu branched-chain amino acids, isoleucine inobata basa mumhasuru metabolism uye inonangana mumhasuru tishu. Izvo zvakakoshawo kune immune system, kugadzirwa kwehemoglobin uye kutonga kwesimba.
tryptophan
Kunyange zvichiwanzokonzera hope, tryptophan ine mamwe akawanda mabasa. Izvo zvakakosha pakuchengetedza kwakaringana nitrogen chiyero uye inotangira serotonin, neurotransmitter inodzora kudya, kurara, uye manzwiro.
Phenylalanine
zvimwe amino acidsInobatsirawo kugadzira neurotransmitters senge dopamine uye norepinephrine. PhenylalanineIyo inotungamira kune neurotransmitters tyrosine, dopamine, epinephrine, uye norepinephrine. Inotamba chikamu chakakosha muchimiro uye basa remapuroteni nema enzymes, uye mukugadzirwa kwemamwe amino acid.
Threonine
Threonine chikamu chikuru chezvimiro zveprotein senge collagen uye elastin, izvo zvakakosha zvikamu zveganda uye connective tissue. Inoitawo basa mumafuta metabolism uye immune function.
mubati
Inotsigira kushanda kwehuropi, kubatana kwemhasuru uye kudzikama. Valine ndeimwe yeatatu branched cheni amino acids, zvichireva kuti ine branched cheni kune rimwe divi remamorekuru ayo. Valine inobatsira kukurudzira kukura kwemhasuru uye kuvandudzwa uye inobatanidzwa mukugadzirwa kwesimba.
histidine
Histidine inoshandiswa kugadzira histamine, yakakosha neurotransmitter yekupindura immune, kugaya, kuita zvepabonde, uye kurara-kumuka kutenderera. Izvo zvakakosha kuchengetedza myelin sheath, inova chipingamupinyi chinodzivirira chakakomberedza masero etsinga.
methionine
Inoita kuti ganda rirambe rakapfava uye rinobatsira kusimbisa bvudzi nezvipikiri. methionineinoita basa rakakosha mumetabolism uye detoxification. Izvo zvinodiwawo pakukura kwetishu uye kutora zinc uye selenium, zvicherwa zvakakosha kune hutano.
Zvokudya zvakasiyana-siyana amino acids Zvinonyanya kukosha kuchengetedza hutano hwese.
Ichi ndicho chikonzero zvinokosha amino acidsKushaikwa mune chero ipi yeiyi inogona kukonzera yakakomba mhedzisiro inokanganisa inenge yese yehutano, kusanganisira immune function, tsandanyama, kudya, nezvimwe.
Pane kudaro, zvisingakoshi amino acids inogona kugadzirwa nemuviri wedu, saka kuwana kubva mukudya kwatinodya hakuna kukosha zvakanyanya.
Rondedzero yeasina kukosha amino acidsKune huwandu hwegumi nerimwe amino acids anoumba:
Arginine
Inosimudzira immune function, inorwisa kuneta uye inogadzirisa hutano hwemoyo.
Alanine
Iyo inobatsira mumetabolism uye inopa simba kune tsandanyama, huropi uye yepakati tsinga system.
Cysteine
Cysteine, mhando huru yeprotein inowanikwa mubvudzi, ganda uye misumari, yakakosha pakugadzirwa kwe collagen uye hutano hweganda.
glutamate
Iyo inoshanda seyeurotransmitter mukati mepakati tsinga system.
Aspartate
Asparagine, arginine uye lysine kusanganisira zvimwe zvakawanda amino acidinobatsira kugadzira
glycine
Inoshanda seyeurotransmitter kutsigira hutano hwehuropi.
Prolin
Collagende Inobatsira kuvandudza hutano hwekubatana, metabolism uye elasticity yeganda.
Kutonhora
Izvo zvakakosha kune mafuta metabolism, immune function uye mhasuru kukura.
tyrosine
Inobatsira kubatanidza thyroid hormone, melanin uye epinephrine.
Glutamine
Inotsigira akawanda metabolic maitiro uye inopa simba kumasero ari mumuviri.
Asparagine
Inoshanda se diuretic, inogadzirisa uropi uye nerve cell function.
Amino acid listmamwe macompound mukaticonditionally anokosha amino acids"Inofungidzirwa. Izvi zvinoreva kuti kazhinji hazvina kukosha kumuviri asi zvinogona kuve zvakakosha mune mamwe mamiriro, senge kurwara kwakanyanya kana kushushikana.
Somuenzaniso, arginine amino acid inokosha Kunyangwe hazvo muviri usingakwanise kuita zvinodiwa uchirwisa zvimwe zvirwere zvakaita segomarara.
Naizvozvo, muviri wedu unofanirwa kuwedzera arginine kuburikidza nechikafu kuti isangane nezvinodiwa mune mamwe mamiriro.
Amino acids inogonawo kugoverwa maererano nechimiro chavo uye necheni dzeparutivi. ine polar amino acids, anonhuwirira amino acids, hydrophobic amino acids, ketogenic amino acids, basic amino acids uye acidic amino acids.Inogonawo kuiswa mune mamwe mapoka, kusanganisira r.
Ndezvipi Zvakanakira Amino Acids?
zvinokosha amino acids Kunyange ichiwanikwa mumhando dzakasiyana dzekudya, kutora madhasi akaomeswa mufomu yekuwedzera kwave kwakabatana neakasiyana ehutano mabhenefiti.
Inobatsira kugadzirisa mafungiro uye kunaka kwekurara
tryptophanIzvo zvinodiwa pakugadzirwa kwe serotonin, kemikari inoshanda seyeurotransmitter mumuviri wedu. Serotonin chinhu chakakosha chekugadzirisa mafungiro, kurara uye maitiro.
Kunyange zvazvo mazinga akaderera e serotonin achibatanidzwa nekuora mwoyo uye kukanganisa kurara, zvidzidzo zvakawanda zvakaratidza kuti tryptophan supplementation inogona kuderedza zviratidzo zvekuora mwoyo, kuwedzera mafungiro, nekuvandudza kurara.
Ongororo yemazuva gumi nemapfumbamwe yevakadzi vechikuru makumi matanhatu yakawana kuti 60 gramu ye tryptophan pazuva yakapa kuwedzera kukuru kwesimba uye mufaro zvichienzaniswa ne placebo.
Inovandudza kurovedza muviri
Tri-branched cheni yakakosha amino acidsInoshandiswa zvakanyanya kubvisa kuneta, kuvandudza kuita kwemitambo, uye kukurudzira kupora kwemhasuru mushure mekuita maekisesaizi.
Muchidzidzo chevatambi 16 vakadzidziswa kupikisa, branched chain amino acid supplements yakaratidza kushanda kuri nani uye kupora kwemhasuru uye kuderedza kurwadza kwetsandanyama pane placebo.
Ongororo yazvino yezvidzidzo zvisere, ine branched chain amino acids akawana kuti kubhuroka kwaive kwakakwirira mukusimudzira kupora kwemhasuru uye kuderedza marwadzo mushure mekuita muviri zvakanyanya.
Uyezve, kutora magiramu mana e leucine zuva nezuva kwemavhiki e12 kwakavandudza simba rekuita muvarume vasiri kuita maekisesaizi. zvinokosha amino acidsyakaratidza kuti inogonawo kubatsira vasiri vatambi.
Inodzivirira kurasikirwa kwemhasuru
Kurasa tsandanyama chinhu chinowanzoitwa nechirwere chenguva refu uye kuzorora pamubhedha, kunyanya muvakuru vakuru.
zvinokosha amino acidsYakawanikwa ichidzivirira kuputsika kwetsandanyama uye kuchengetedza muviri wakaonda.
Chidzidzo chemazuva gumi muvakuru vakuru makumi maviri nevaviri pakuzorora kwemubhedha vakawana magiramu gumi nemashanu emusanganiswa amino acid inokosha yakaratidza kuti muscle protein synthesis yakachengetedzwa, asi muboka re placebo, nzira yacho yakaderedzwa ne30%.
zvakakosha amino acid zvinowedzeraYakaonekwa kuti inoshanda mukuchengetedza muviri wakaonda muvanhu vakura nevatambi.
Inobatsira kuderedza uremu
Zvimwe zvidzidzo zvevanhu nemhuka, branched cheni yakakosha amino acidsyakaratidza kuti inogona kubudirira mukukurudzira kurasikirwa kwemafuta.
Semuenzaniso, ongororo yemavhiki masere yevarume makumi matatu nevatanhatu vaitamba mitambo yakawana kuti kuwedzera nemagiramu gumi nemana ebranched-chain amino acids zuva nezuva zvakanyanya kuderedza chikamu chemafuta emuviri zvichienzaniswa neprotein yewhey kana chinwiwa chemitambo.
Muchidzidzo mumakonzo, kudya kune 4% yekuwedzera leucine kwakaratidzwa kuderedza uremu hwemuviri nemafuta.
Neizvi, branched cheni amino acids Zvimwe zvidzidzo zvekuongorora zvingangobatana pakati pekurasikirwa nehuremu hazvienderani. Zvimwe zvidzidzo zvinodikanwa kuona kana aya amino acids anotsigira uremu.
Chii chinonzi Amino Acid Kushaya?
Kushaikwa kweprotein Mamiriro ezvinhu aya, anozivikanwawo se amino acid Icho chirwere chakakomba chinoitika kana chisina kudyiwa.
Inogona kukonzera runyora rurefu rwezviratidzo zvisina kunaka kubva pakuderedzwa kwemasuru kusvika pakurasikirwa kwepfupa uye mberi.
amino acid kushomekaZvimwe zvezviratidzo zvakakosha zve
– Ganda rakaoma
– Kutyoka kwebvudzi magumo
– Kurasika bvudzi
– Zvipikiri zvinoputika
– bvudzi shoma
– Kuderera kwemhasuru
- dambudziko rekukura muvana
- kuwedzera kudya
- Kuderera kwekudzivirira kwemuviri
– Bone kurasikirwa
– Kuzvimba
Kushaikwa kweprotein, kusakwana kubva pakudya amino acid Inogona kubata chero munhu asina kuiwana. Vakuru uye vanhu vane zvirwere zvisingaperi segomarara vari panjodzi huru yekushomeka kweprotein nekuti kazhinji vakawedzera mapuroteni anodiwa uye kuderedzwa kwekudya.
Chii chinonzi Amino Acids?
Muviri wedu, zvinokosha amino acids haigone kugadzirwa, inofanirwa kupihwa kuburikidza nekudya.
Zvipfumbamwe zvakakosha amino acids Iyo inokurudzirwa zuva rega rega pa1 kg yehuremu hwemuviri:
Histidine: 14mg
Isoleucine: 19mg
Leucine: 42mg
Lysine: 38mg
Methionine (+ isingakoshi amino acid cysteine): 19 mg
Phenylalanine (+ isingakoshi amino acid tyrosine): 33 mg
Threonine: 20mg
Tryptophan: 5mg
Valine: 24mg
Zvokudya zvine mapfumbamwe anokosha amino acidsanonzi mapuroteni akakwana. Complete protein sources zvinosanganisira:
- Uye
- Zvigadzirwa zvegungwa
- Huku
- Zai
Soya, quinoa ve buckwheatndezvikafu zvakadyarwa zvine ese mapfumbamwe akakosha amino acid.
Amino Acid Supplements
Amino acids Kunyangwe ichiwanikwa zvakanyanya munzvimbo dzakasiyana siyana dzekudya, amino acidsIwe unogona zvakare kusarudza kutora ma supplements kuti uwedzere mabhenefiti emushonga nekukurumidza uye yakadzika nzira.
Kune akawanda akasiyana marudzi ezvekuwedzera anosiyana mumhando inopihwa pamwe neanogona hutano mabhenefiti.
Whey protein, hemp protein poda Protein poda supplements, senge mupunga kana brown mupunga protein, inopa akawanda akakosha amino acids anodiwa nemuviri uku uchipa chiyero chinogutsa cheprotein.
Collagen, kana protein poda, yakagadzirwa nebhonzo muto inopa huwandu hwakanaka hweprotein uye huwandu hweamino acids akakosha.
Iwe unogona zvakare kusarudza kune ega amino acid ekuwedzera akadai se tryptophan, leucine kana lysine.
Imwe neimwe yeiyi yakabatanidzwa nehumwe hutano hwakanaka, uye ese anowanzo shandiswa seanongo rapwa mamiriro akaita senge herpes, kushushikana, kana kushaya hope.
Chero rudzi rweamino acid yekuwedzera yaunosarudza, nyatso tevera iyo inokurudzirwa dosage kuti udzivise zvisingadiwi mhedzisiro.
Njodzi uye Nedivi Migumisiro
zvinokosha amino acidsIzvo zvakakosha kune zvakawanda zvehutano, uye kushomeka kunogona kukonzera runyorwa rurefu rwezvakakomba mhedzisiro uye zviratidzo.
Kudya kwakasiyana-siyana kune zvakawanda zvakakosha zvekudya uye mapuroteni ekudya zvakakwana uye zvakakwana kudzivirira kushomeka.
Kushandisa huwandu hwakawanda hweprotein kubva kune mapuroteni-akapfuma chikafu masosi haagone kukonzera chero yakaipa mhedzisiro.
Zvisinei, zvinokwanisika kuwedzeredza, kunyanya neprotein supplements, uye kudya mapuroteni akawanda. Zvimwe zvingangokonzeresa kunwa mapuroteni akawandisa kuwedzera uremu, matambudziko eitsvo, kusvira uye kunhuwa kwekufema.
Semagumo;
Amino acids Inoshanda sezvivakwa zveprotein mamorekuru uye inoita chikamu chikuru chemasero uye matishu ari mumuviri wedu.
Yakakosha uye isiri-yakakosha amino acids vakaparadzana. amino acid inokoshaine chero amino acids iyo muviri haugone kugadzira wega, zvichireva kuti inofanira kuwanikwa kubva kune zvekudya.
zvisingakoshi amino acids Nekudaro, inogona kugadzirwa nemuviri wedu uye haidi kudyiwa kuburikidza nekudya.
Zvipfumbamwe zvakasiyana zvinonaka, zvinosanganisira lysine, leucine, isoleucine, valine, tryptophan, phenylalanine, threonine, histidine, uye methionine. amino acid inokosha Pane.
zvisingafungidzirwe zvakakodzera amino acids Rondedzero yacho inosanganisira arginine, alanine, cysteine, glutamate, aspartate, glycine, proline, serine, tyrosine, glutamine uye asparagine.
zvinokosha amino acids Inogona kubatsira kuderedza uremu, kuchengetedza tsandanyama, kuvandudza maekisesaizi, kurara zvirinani uye kugadzirisa manzwiro.
Muviri unoda amino acids Nekuda kwehutano hwako, idya chikafu chine hutano uye chine hutano chakapfuma mune zvekudya zveprotein zvakaita senyama, hove, huku, mazai, nyemba, nzungu nemhodzi.
Zvinyorwa Zvaunofanirwa Kuverenga
