Li-amino acid, eo hangata e bitsoang li-block tsa liprotheine, ke metsoako e phethang likarolo tse ngata tsa bohlokoa 'meleng ea rona.
Ho ipapisitsoe le lintlha tse 'maloa, li arotsoe e le tse tlamang, tse nang le maemo kapa tse sa tlameheng.
Bakeng sa lits'ebetso tsa bohlokoa joalo ka kaho ea liprotheine, motsoako oa lihormone le li-neurotransmitters li-amino acid tsa bohlokoa hoa hlokahala.
Li ka boela tsa nkoa ka foromo ea tlatsetso e le mokhoa oa tlhaho oa ho ntlafatsa ts'ebetso ea lipapali le ho ntlafatsa maikutlo.
sehloohong "amino acid e etsa eng", "ke lijo life tse nang le li-amino acid", "kamoo li-amino acid li aroloang ka teng", "melemo ea li-amino acid ke efe", "mefuta efe ea li-amino acid" Lipotso tse atisang ho botsoa ka taba ena li tla arajoa.
Li-Amino Acids ke Eng?
Amino acide kenyelletsa motsoako ofe kapa ofe oa manyolo o nang le sehlopha sa carboxyl le amino. Ka mantsoe a bonolo feela, li nkoa e le li-block tsa protheine.
Ka mohlala, li etsa karolo e khōlō ea mesifa le lisele tse kang nama, tlhapi, likhoho le mahe. lijo tse fanang ka protheine E na le mefuta e mengata e fapaneng ea li-amino acid.
Ho na le kakaretso ea li-amino acid tse 20, e 'ngoe le e' ngoe e na le karolo e ikhethileng 'meleng mme e khetholloa ka liketane tsa eona tsa mahlakore a amino acid.
Li-amino acid tsena li ameha hoo e batlang e le ts'ebetsong e 'ngoe le e' ngoe ea likokoana-hloko le ho thusa ho folisa maqeba, tlhahiso ea li-hormone, ts'ebetso ea 'mele ea ho itšireletsa mafung, ho hōla ha mesifa, tlhahiso ea matla.
'Mele ea rona e hloka li-amino acid tsohle hore li sebetse le ho hola, empa tse ling li ka hlahisoa' meleng, ha tse ling li tlameha ho fumanoa lijong.
Ho fumana ho lekaneng ka mehloli ea lijo kapa li-supplement ho ka u thusa ho theola boima ba 'mele, ho boloka boima ba mesifa, ho ntlafatsa boikoetliso, ho matlafatsa maikutlo le ho robala hantle.
Li-amino Acids tsa Bohlokoa le tse sa Hlokehang
Lintho tse 20 tseo 'mele oa rona o li hlokang amino acide ka aroloa ka lihlopha tse peli tse fapaneng: li-amino acid tsa bohlokoa (li-amino acid tsa bohlokoa) ve li-amino acid tseo e seng tsa bohlokoa (li-amino acid tseo e seng tsa bohlokoa).
li-amino acid tsa bohlokoa ha li khone ho etsoa ke 'mele, ho bolelang hore u tlameha ho li fumana mehloling ea lijo ho thusa ho fihlela litlhoko tsa' mele.
Lintho tse robong tseo re lokelang ho li fumana ka lijo, ho kenyelletsa: amino acid ea bohlokoa e na le:
Lizin
Lizin E bapala karolo ea bohlokoa tlhahisong ea protheine, tlhahiso ea lihormone le enzyme, le ho monya calcium. E boetse e bohlokoa bakeng sa tlhahiso ea matla, ts'ebetso ea 'mele ea ho itšireletsa mafung, le tlhahiso ea collagen le elastin.
leucine
Ke ketane ea makala ea amino acid e bohlokoa bakeng sa protheine synthesis le tokiso ea mesifa. E boetse e thusa ho laola maemo a tsoekere ea mali, e susumetsa pholiso ea maqeba le ho hlahisa li-hormone tsa ho hōla.
isoleucine
Ea ho qetela ho tse tharo tsa branched-chain amino acid, isoleucine e phetha karolo ea metabolism ea mesifa 'me e tsepamisitsoe meleng ea mesifa. E boetse e bohlokoa bakeng sa ts'ebetso ea 'mele ea ho itšireletsa mafung, tlhahiso ea hemoglobin le taolo ea matla.
tryptophan
Le hoja hangata e baka ho otsela, tryptophan e na le mesebetsi e meng e mengata. E bohlokoa bakeng sa ho boloka tekano e nepahetseng ea naetrojene 'me ke selelekela sa serotonin, neurotransmitter e laolang takatso ea lijo, boroko le maikutlo.
Phenylalanine
tse ling li-amino acidE boetse e thusa ho hlahisa li-neurotransmitters tse kang dopamine le norepinephrine. PhenylalanineKe selelekela sa li-neurotransmitters tyrosine, dopamine, epinephrine, le norepinephrine. E bapala karolo ea bohlokoa sebopehong le tšebetsong ea liprotheine le li-enzyme, le tlhahisong ea li-amino acid tse ling.
Threonine ke karolo e kholo ea liprotheine tsa sebopeho tse kang collagen le elastin, e leng likarolo tsa bohlokoa tsa letlalo le lisele tse hokahaneng. E boetse e phetha karolo ea metabolism ea mafura le ts'ebetso ea 'mele ea ho itšireletsa mafung.
'musisi
E tšehetsa tšebetso ea boko, ho tsamaisana ha mesifa le khutso. Valine ke e 'ngoe ea li-amino acid tse tharo tse nang le makala, ho bolelang hore e na le ketane ea makala ka lehlakoreng le leng la sebopeho sa eona sa molek'hule. Valine e thusa ho susumetsa khōlo ea mesifa le ho tsosolosoa hape e ameha tlhahisong ea matla.
histidine
Histidine e sebelisoa ho hlahisa histamine, neurotransmitter ea bohlokoa bakeng sa karabelo ea 'mele ea ho itšireletsa mafung, tšilo ea lijo, ts'ebetso ea thobalano le potoloho ea boroko. Ho bohlokoa haholo ho sireletsa sheath ea myelin, e leng mokoallo o sireletsang o pota-potileng lisele tsa methapo.
methionine
E boloka letlalo le le bonolo 'me e thusa ho matlafatsa moriri le manala. methioninee bapala karolo ea bohlokoa ho metabolism le detoxification. Hoa hlokahala hape bakeng sa kholo ea lisele le ho monya zinki le selenium, liminerale tse bohlokoa bophelong bo botle.
Mefuta e mengata e fapaneng ea lijo li-amino acid Ho bohlokoa haholo ho boloka bophelo bo botle ka kakaretso.
Sena ke motheo li-amino acid tsa bohlokoaHo haella ho leha e le efe ea tsena ho ka baka litla-morao tse tebileng tse amang hoo e batlang e le karolo e 'ngoe le e' ngoe ea bophelo bo botle, ho akarelletsa le ts'ebetso ea 'mele ea ho itšireletsa mafung, boima ba mesifa, takatso ea lijo le tse ling.
Ho fapana le moo, li-amino acid tse sa hlokahaleng li ka hlahisoa ke ’mele ea rōna, kahoo ho li fumana lijong tseo re li jang ha ho bohlokoa hakaalo.
Lethathamo la li-amino acid tseo e seng tsa bohlokoaHo na le kakaretso ea li-amino acid tse 11 tse etsang:
Arginine
E matlafatsa ts'ebetso ea 'mele ea ho itšireletsa mafung, e loantša mokhathala le ho ntlafatsa bophelo bo botle ba pelo.
Alanine
E thusa ho metabolism le ho fana ka matla bakeng sa mesifa, boko le tsamaiso ea methapo e bohareng.
cysteine
Cysteine, mofuta oa mantlha oa protheine e fumanoang moriring, letlalong le manala, e bohlokoa bakeng sa tlhahiso ea collagen le bophelo bo botle ba letlalo.
glutamate
E sebetsa joalo ka neurotransmitter tsamaisong ea methapo e bohareng.
Aspartate
Asparagine, arginine le lysine ho kenyeletsa le tse ling tse ngata amino acide thusa ho hlahisa
glycine
E sebetsa joalo ka neurotransmitter ho ts'ehetsa bophelo bo botle ba boko.
Prolin
collagendeE thusa ho ntlafatsa bophelo bo botle ba manonyeletso, metabolism le elasticity ea letlalo.
Pholile
E bohlokoa bakeng sa metabolism ea mafura, ts'ebetso ea 'mele ea ho itšireletsa mafung le nts'etsopele ea mesifa.
Tyrosine
E thusa ho kopanya lihomone tsa qoqotho, melanin le epinephrine.
Glutamine
E ts'ehetsa lits'ebetso tse ngata tsa metabolism mme e fana ka matla liseleng tsa 'mele.
Asparagine
E sebetsa joalo ka diuretic, e ntlafatsa ts'ebetso ea boko le methapo ea kutlo.
Lethathamo la amino acidmetsoako e meng kali-amino acid tse hlokahalang maemong a itseng"Ho nahanoa. Sena se bolela hore ka kakaretso ha se tsa bohlokoa ’meleng empa li ka ’na tsa hlokahala tlas’a maemo a itseng, a kang ho kula ho feteletseng kapa khatello ea kelello.
Ka mohlala, arginine amino acid ea bohlokoa Le hoja 'mele o sitoa ho finyella litlhoko ha o ntse o loantša mafu a mang a kang kankere.
Ka hona, 'mele ea rona e tlameha ho tlatsetsa arginine ka lijo ho finyella litlhoko tsa eona maemong a itseng.
Li-amino acid le tsona li ka aroloa ho ea ka sebopeho sa tsona le liketane tse mahlakoreng. e nang le li-amino acid tse polar, li-amino acid tse nkhang hamonate, li-amino acid tsa hydrophobic, li-amino acid tsa ketogenic, li-amino acid tsa motheo le acidic amino acid.E ka boela ea aroloa ka lihlopha tse ling, ho kenyeletsa r.
Melemo ea Amino Acids ke Efe?
li-amino acid tsa bohlokoa Le hoja e fumaneha ka mefuta e mengata ea lijo, ho noa litekanyetso tse tsitsitseng ka foromo ea tlatsetso ho amana le melemo e mengata ea bophelo bo botle.
E thusa ho ntlafatsa maikutlo le boleng ba boroko
tryptophanHoa hlokahala bakeng sa tlhahiso ea serotonin, k'hemik'hale e sebetsang e le neurotransmitter 'meleng ea rona. Serotonin ke taolo ea bohlokoa ea maikutlo, boroko le boitšoaro.
Le hoja maemo a tlaase a serotonin a amahanngoa le ho tepella maikutlong le tšitiso ea boroko, liphuputso tse ngata li bontšitse hore tryptophan supplementation e ka fokotsa matšoao a ho tepella maikutlong, ho eketsa maikutlo le ho ntlafatsa boroko.
Phuputso ea matsatsi a 60 ho basali ba hōlileng ba 19 e fumane hore gram e le 'ngoe ea tryptophan ka letsatsi e fana ka keketseho e kholo ea matla le thabo ha e bapisoa le placebo.
E ntlafatsa ts'ebetso ea boikoetliso
Li-amino acid tsa bohlokoa tse nang le makala a mararoE sebelisoa haholo ho imolla mokhathala, ho ntlafatsa ts'ebetso ea liatleletiki, le ho khothalletsa ho hlaphoheloa ha mesifa ka mor'a ho ikoetlisa.
Phuputsong ea baatlelete ba 16 ba koetliselitsoeng ho hanyetsa, branched chain amino acid supplements e bontšitse ts'ebetso e ntle le ho hlaphoheloa ha mesifa le ho fokotsa bohloko ba mesifa ho feta placebo.
Tlhahlobo ea morao-rao ea lithuto tse robeli, e nang le makala a amino acid o ile a fumana hore bracing e ne e phahametse ho khothalletsa ho hlaphoheloa ha mesifa le ho fokotsa bohloko ka mor'a ho ikoetlisa ho feteletseng.
Ho feta moo, ho nka ligrama tse 12 tsa leucine letsatsi le letsatsi bakeng sa libeke tse 4 ho ntlafalitse ts'ebetso ea matla ho banna ba sa ikoetliseng. li-amino acid tsa bohlokoae bontšitse hore e ka thusa le bao e seng baatlelete.
E thibela tahlehelo ea mesifa
Ho senyeha ha mesifa ke phello e tloaelehileng ea ho kula nako e telele le ho phomola betheng, haholo-holo ho batho ba baholo.
li-amino acid tsa bohlokoaE fumanoe ho thibela ho senyeha ha mesifa le ho boloka boima ba 'mele o omeletseng.
Phuputso ea matsatsi a 22 ho batho ba baholo ba 10 ba robetseng betheng e fumane ligrama tse 15 tsa motsoako amino acid ea bohlokoa e bontšitse hore motsoako oa protheine ea mesifa o bolokiloe, ha sehlopheng sa placebo, mokhoa ona o fokotsehile ka 30%.
li-amino acid tsa bohlokoaHo fumanoe hore e sebetsa ka katleho ho boloka boima ba 'mele o mosesaane ho batho ba hōlileng le baatlelete.
E thusa ho theola boima ba 'mele
Lithuto tse ling tsa batho le liphoofolo, branched ketane ea bohlokoa ea amino acide bontšitse hore e ka atleha ho susumetsa tahlehelo ea mafura.
Ka mohlala, phuputso ea libeke tse robeli ea banna ba 36 ba bapalang lipapali e fumane hore ho tlatsetsa ka ligrama tse 14 tsa branched-chain amino acid letsatsi le leng le le leng ho fokotsa haholo karolo ea mafura a 'mele ha e bapisoa le protheine ea whey kapa seno sa lipapali.
Phuputsong ea likhoto, lijo tse nang le 4% ea leucine e eketsehileng e bontšitsoe ho fokotsa boima ba 'mele le mafura.
Ka sena, branched ketane ea amino acid Liphuputso tse ling tse batlisisang kamano e ka bang teng pakeng tsa ho theola boima ba 'mele le ho theola boima ba' mele ha li lumellane. Ho hlokahala lithuto tse ling ho fumana hore na li-amino acid tsena li tšehetsa tahlehelo ea boima ba 'mele.
Khaello ea Amino Acid ke Eng?
Khaello ea protheine Boemo bona, bo tsejoang hape e le amino acid Ke boemo bo tebileng bo hlahang ha bo sa jeoe.
E ka baka lethathamo le lelelele la matšoao a mabe a tlohang ho fokotseha ha mesifa ho ea ho tahlehelo ea masapo le ho feta.
khaello ea amino acidA mang a matšoao a bohlokoa ka ho fetisisa a
– Letlalo le omileng
– Ho robeha ha lipheletso tsa moriri
– Ho lahleheloa ke moriri
– Brittle manala
– Moriri o fokolang
- Ho fokotseha ha mesifa ea mesifa
- bothata ba ho hōla baneng
– takatso e eketsehileng ea lijo
- Ho fokotseha ha ts'ebetso ea 'mele ea ho itšireletsa mafung
– Ho lahleheloa ke masapo
– Ho ruruha
Khaello ea protheine, e sa lekaneng ho tsoa lijong amino acid E ka ama mang kapa mang ea sa e fumaneng. Batho ba baholo ba tsofetseng le batho ba nang le maemo a sa foleng joalo ka mofets'e ba kotsing e kholo ea khaello ea protheine hobane hangata ba na le litlhoko tse eketsehileng tsa protheine le ho fokotsa ho ja lijo.
Li-Amino Acids ke Eng?
'Mele ea rona, li-amino acid tsa bohlokoa e ke ke ea hlahisoa, e tlameha ho fanoa ka lijo.
Li-amino acid tse robong tsa bohlokoa E kgothaletswa letsatsi le letsatsi lethal dose ka ho ya ka 1 kg ea boima ba 'mele bakeng sa:
Histidine: 14 mg
Isoleucine: 19mg
Leucine: 42mg
Lysine: 38mg
Methionine (+ e seng ea bohlokoa amino acid cysteine): 19 mg
Phenylalanine (+ e seng ea bohlokoa amino acid tyrosine): 33 mg
Lijo tse nang le li-amino acid tse robong tsa bohlokoali bitsoa liprotheine tse feletseng. Mehloli e felletseng ea protheine e kenyelletsa:
- Mme
- Lihlahisoa tsa leoatle
- Khoho
- Lehe
Soy, Quinoa ve buckwheatke lijo tse thehiloeng limela tse nang le li-amino acid tse robong tsa bohlokoa.
Amino Acid Tlatsetso
Li-amino acid Leha e fumaneha ka bongata mehloling e fapaneng ea lijo, li-amino acidU ka boela ua khetha ho nka li-supplement ho eketsa melemo ea lithethefatsi ka tsela e potlakileng le e tsepamisitsoeng.
Ho na le mefuta e mengata e fapaneng ea litlatsetso tse fapaneng ka mofuta o fanoang hammoho le melemo ea bona ea bophelo bo botle.
protheine ea whey, phofo ea protheine ea hemp Metsoako ea phofo ea protheine, joalo ka raese kapa protheine ea raese e sootho, e fana ka li-amino acid tse ngata tsa bohlokoa tseo 'mele o li hlokang ha o ntse o fana ka tekanyo e khotsofatsang ea protheine.
Collagen, kapa phofo ea protheine, e entsoeng ka moro oa masapo e fana ka palo e ntle ea protheine le mefuta e mengata ea li-amino acid tsa bohlokoa.
U ka khetha li-amino acid tse ka thoko tse kang tryptophan, leucine kapa lysine.
E ’ngoe le e ’ngoe ea tsona e ’nile ea amahanngoa le melemo e itseng ea bophelo bo botle, ’me hangata kaofela e sebelisoa e le phekolo ea tlhaho bakeng sa maemo a kang herpes, ho tepella maikutlong, kapa ho hlobaela.
Ho sa tsotellehe hore na u khetha mofuta ofe oa tlatsetso ea amino acid, latela ka hloko tekanyo e khothalletsoang ho qoba litla-morao tse sa batleheng.
Likotsi le Litlamorao
li-amino acid tsa bohlokoaE bohlokoa bakeng sa likarolo tse ngata tsa bophelo bo botle, 'me khaello e ka baka lethathamo le lelelele la litla-morao le matšoao a tebileng.
Lijo tse feto-fetohang tse nang le limatlafatsi tse ngata tsa bohlokoa le lijo tsa protheine li lekane ebile li lekane ho thibela khaello.
Ho sebelisa liprotheine tse ngata ho tsoa mehloling ea lijo tse nang le protheine e ngata ha ho bonolo ho baka litla-morao tse mpe.
Leha ho le joalo, hoa khoneha ho e fetelletsa, haholo-holo ka li-protein supplements, le ho ja liprotheine tse ngata haholo. Tse ling tsa litla-morao tse ka bang teng ka lebaka la ho ja liprotheine tse ngata haholo ke ho nona, mathata a liphio, ho patoa le moea o mobe.
Ka hoo;
Li-amino acid E sebetsa e le li-block tsa limolek'hule tsa protheine 'me e etsa karolo e kholo ea lisele le lisele tsa' mele ea rona.
Li-amino acid tsa bohlokoa le tseo e seng tsa bohlokoa ba arohane. amino acid ea bohlokoae na le li-amino acid tseo 'mele o ke keng oa li hlahisa ka bobona, ho bolelang hore li tlameha ho fumanoa mehloling ea lijo.
li-amino acid tse sa hlokahaleng Leha ho le joalo, e ka etsoa ke 'mele ea rona' me ha e hloke ho jeoa ka lijo.
Litatso tse robong tse fapaneng, ho kenyelletsa lysine, leucine, isoleucine, valine, tryptophan, phenylalanine, threonine, histidine le methionine. amino acid ea bohlokoa Ho na le.
ha e nkoe e hlokahala li-amino acid Lethathamo lena le kenyelletsa arginine, alanine, cysteine, glutamate, aspartate, glycine, proline, serine, tyrosine, glutamine le asparagine.
li-amino acid tsa bohlokoa E ka thusa ho theola boima ba 'mele, ho boloka boima ba mesifa, ho ntlafatsa ts'ebetso ea boikoetliso, ho robala hantle le ho ntlafatsa maikutlo.
'Mele o hloka li-amino acid Bakeng sa bophelo bo botle ba hau, ja lijo tse nang le phepo e nepahetseng tse nang le protheine e ngata joalo ka nama, tlhapi, likhoho, mahe, linaoa, linaoa le lipeo.
