Ziziphi iiAmino Acids, zifumaneka ntoni? Iintlobo kunye neeNzuzo

Ii-amino acid, ezidla ngokubizwa ngokuba ziibhloko zokwakha zeeproteni, ziikhompawundi ezidlala iindima ezininzi ezibalulekileyo emizimbeni yethu.

Ngokuxhomekeke kwizinto ezininzi, zihlelwa njengezinyanzelo, ezinemiqathango okanye ezinganyanzelisiyo.

Kwiinkqubo ezibalulekileyo ezifana nokwakhiwa kweeprotheni kunye ne-synthesis yehomoni kunye neurotransmitters ii-amino acids ezibalulekileyo Efunekayo.

Zinokuphinda zithathwe kwifomu yokuncedisa njengendlela yendalo yokuphucula ukusebenza kwezemidlalo kunye nokuphucula isimo sengqondo.

kwinqaku "Yintoni i-amino acid esetyenziselwa yona", "ekufumaneka kuzo ii-amino acids zokutya", "zihlelwa njani ii-amino acids", "zeziphi iingenelo zee-amino acids", "zeziphi iindidi zee-amino acids" Imibuzo edla ngokubuzwa ngalo mbandela iya kuphendulwa.

Yintoni iiAmino Acids?

I-Amino acidibandakanya nayiphi na i-organic compound equlethe zombini i-carboxyl kunye neqela le-amino. Ukubeka nje, zibhekwa njengeebhloko zokwakha iiprotheni. 

Ngokomzekelo, zenza inxalenye enkulu yezihlunu kunye nezicubu kwaye zifumaneka kukutya okufana nenyama, intlanzi, inkukhu kunye namaqanda. ukutya okubonelela ngeprotheyini Iqulathe iintlobo ezininzi ezahlukeneyo amino acid.

Kukho inani elipheleleyo lama-amino acids angama-20, nganye idlala indima ekhethekileyo emzimbeni kwaye yahlulwa ngamatyathanga asecaleni e-amino acid.

Ezi amino acids zibandakanyeka phantse kuyo yonke inkqubo yezinto eziphilayo kunye nokunceda ukuphulukiswa kwesilonda, ukuveliswa kwehomoni, ukusebenza komzimba, ukukhula kwemisipha, ukuveliswa kwamandla.

Umzimba wethu udinga zonke ii-amino acids ukuze zisebenze kwaye ziphuhlise, kodwa ezinye zinokuveliswa emzimbeni ngelixa ezinye kufuneka zifunyenwe ekutyeni. 

Ukufumana okwaneleyo kwimithombo yokutya okanye izongezo kunokukunceda ukuba unciphise umzimba, ugcine ubunzima bezihlunu, uphucule ukusebenza komthambo, ukonyusa umoya kwaye ulale ngcono.

I-Amino Acids ebalulekileyo kunye ne-Non-Essential

Izinto ezingama-20 ezifunwa ngumzimba wethu amino acid, inokohlulwa ngokweendidi ezimbini ezahlukeneyo: ii-amino acids ezibalulekileyo (ii-amino acids ezisisiseko) ve ii-amino acids ezingabalulekanga (ii-amino acids ezingabalulekanga).

Ii-amino acids ezibalulekileyo Azinakwenziwa ngumzimba, nto leyo ethetha ukuba kufuneka uzifumane kwiindawo zokutya ukuze zincede ukuhlangabezana nezidingo zomzimba.

Izinto ezisithoba esizidingayo ukuze sifumane ukutya, kuquka: i-amino acid ebalulekileyo ine:

Lysine

Lysine Idlala indima ebalulekileyo kwiprotheni synthesis, i-hormone kunye nokuveliswa kwe-enzyme kunye nokufunxa kwe-calcium. Kwakhona kubalulekile kwimveliso yamandla, ukusebenza komzimba, kunye ne-collagen kunye nemveliso ye-elastin.

leucine

Yi-branched-chain amino acid ebaluleke kakhulu kwiprotheni synthesis kunye nokulungiswa kwemisipha. Ikwanceda ukulawula amanqanaba eswekile yegazi, ivuselela ukuphiliswa kwamanxeba kwaye ivelise amahomoni okukhula.

isoleucine

I-Isoleucine, yokugqibela kwii-amino acids ezintathu ze-branched-chain, idlala indima kwi-metabolism ye-muscle kwaye igxininise kwizicubu zomzimba. Kwakhona kubalulekile ekusebenzeni komzimba, ukuveliswa kwe-hemoglobin kunye nokulawulwa kwamandla.

tryptophan

Nangona ihlala ibangela ukozela, itryptophan ineminye imisebenzi emininzi. Kubalulekile ukugcina ibhalansi ye-nitrogen efanelekileyo kwaye isandulela se-serotonin, i-neurotransmitter elawula ukutya, ukulala kunye nomoya.

Phenylalanine 

enye iiamino acidsInceda ukuvelisa i-neurotransmitters ezifana ne-dopamine kunye ne-norepinephrine. PhenylalanineYinto engaphambili kwi-neurotransmitters tyrosine, i-dopamine, i-epinephrine kunye ne-norepinephrine. Idlala indima ebalulekileyo kwisakhiwo kunye nomsebenzi weeprotheni kunye ne-enzymes kunye nokuveliswa kwamanye ama-amino acids.

Threonine

I-Threonine yinxalenye enkulu yeeprotheni zesakhiwo ezifana ne-collagen kunye ne-elastin, eziyinxalenye ebalulekileyo yesikhumba kunye nezicubu ezidibeneyo. Ikwadlala indima kwi-fat metabolism kunye nokusebenza komzimba.

irhuluneli

Ixhasa ukusebenza kwengqondo, ukulungelelaniswa kwemisipha kunye nokuzola. I-Valine yenye yee-amino acids ezintathu ze-branched-chain, oku kuthetha ukuba inekhonkco elihlangeneyo kwelinye icala le-molecular structure. I-Valine inceda ukuvuselela ukukhula kwemisipha kunye nokuvuselelwa kwaye ibandakanyeka kwimveliso yamandla.

histidine

I-Histidine isetyenziselwa ukuvelisa i-histamine, i-neurotransmitter ebalulekileyo ekuphenduleni komzimba, ukugaya, umsebenzi wesondo, kunye nemijikelezo yokulala. Kubaluleke kakhulu ukukhusela i-myelin sheath, umqobo okhuselayo ojikeleze iiseli ze-nerve.

imethionine

Igcina ulusu luthambile kwaye inceda ukomeleza iinwele kunye nezikhonkwane. imethionineIdlala indima ebalulekileyo kwi-metabolism kunye ne-detoxification. Ikwabalulekile ekukhuleni kwezicubu kunye nokufunxa i-zinc kunye ne-selenium, iiminerali ezibalulekileyo empilweni.

Uluhlu olubanzi lwezondlo iiamino acids Ukuthatha kubaluleke kakhulu ukugcina impilo jikelele. 

Esi sisiseko ii-amino acids ezibalulekileyoUkunqongophala kuyo nayiphi na kwezi kunokubangela iziphumo ezibi ezichaphazela phantse zonke iinkalo zempilo, kubandakanywa nokusebenza komzimba, ubunzima bemisipha, ukutya kunye nokunye.

Okuphikisanayo, amino acids ezingabalulekanga Zinokuveliswa ngumzimba wethu, ngoko ke ukuzifumana ekutyeni esikutyayo akubalulekanga kangako. 

Uluhlu lwee-amino acids ezingabalulekangaKukho ii-amino acid ezili-11 zizonke ezenza:

Arginine 

Ivuselela ukusebenza kwe-immune, ukulwa nokudinwa kunye nokwandisa impilo yentliziyo.

Alanine

Inceda imetabolism kwaye inika amandla kwizihlunu, ingqondo kunye nenkqubo ye-nervous central.

cysteine

I-Cysteine ​​​​yeyona ndlela iphambili yeprotheyini efumaneka kwizinwele, ulusu kunye nezinzipho, ibalulekile kwimveliso ye-collagen kunye nempilo yolusu.

glutamate 

Isebenza njenge-neurotransmitter kwinkqubo ye-nervous central.

iaspartate

Asparagine, arginine kunye ilysine abanye abaninzi kuquka amino acidInceda ukuvelisa .

iglycine 

Isebenza njenge-neurotransmitter ukuxhasa impilo yengqondo.

Prolin

collagende Inceda ukuphucula impilo edibeneyo, i-metabolism kunye nokunwebeka kwesikhumba.

Kuhle

Kubalulekile kwi-metabolism yamafutha, ukusebenza komzimba kunye nokuphuhliswa kwemisipha.

Tyrosine

Inceda ukudibanisa i-hormone ye-thyroid, i-melanin kunye ne-epinephrine.

IGlutamine

Ixhasa iinkqubo ezininzi ze-metabolic kwaye inika amandla kwiiseli zomzimba.

iasparagine

Isebenza njenge-diuretic kwaye yenza umsebenzi wobuchopho kunye neeseli zemithambo-luvo.

Uluhlu lwee-amino acidsEzinye iikhompawundi kwiamino acids eziyimfuneko ngokwemekoIyaqwalaselwa. Oku kuthetha ukuba azibalulekanga ngokubanzi emzimbeni kodwa zinokuba yimfuneko phantsi kweemeko ezithile, ezifana nokugula okugqithisileyo okanye uxinzelelo.

Ngokomzekelo, i-arginine i-amino acid ebalulekileyo Nangona kungenjalo, umzimba awukwazi ukuhlangabezana neemfuno xa usilwa nezinye izifo ezinjengomhlaza.

Ke ngoko, umzimba wethu kufuneka wongeze i-arginine ngokutya ukuhlangabezana neemfuno zayo kwiimeko ezithile.

Ii-amino acids zikwahlulwa ngokwesakhiwo kunye namatyathanga asecaleni: I-polar amino acids, i-amino acids enevumba elimnandi, i-hydrophobic amino acids, i-ketogenic amino acids, i-amino acids esisiseko kunye ne-amino acids ene-acidicIsenokuhlelwa ngokwamanye amaqela, kuquka r.

Ziziphi iiNzuzo zeAmino Acids?

ii-amino acids ezibalulekileyo Ngelixa ifumaneka kuluhlu olubanzi lokutya, ukuthatha iidosi ezigxininisiweyo kwifomu yokongeza kuye kwadityaniswa neenzuzo ezahlukeneyo zempilo.

Inceda ukuphucula isimo sengqondo kunye nomgangatho wokulala

tryptophanKuyimfuneko ukuveliswa kwe-serotonin, imichiza esebenza njenge-neurotransmitter emzimbeni wethu. I-Serotonin ngumlawuli obalulekileyo wesimo sengqondo, ukulala kunye nokuziphatha.

Ngelixa amanqanaba asezantsi e-serotonin aye anxulunyaniswa nokudandatheka kunye nokuphazamiseka kokulala, uphando oluninzi lubonise ukuba ukuxhaswa kwe-tryptophan kunokunciphisa iimpawu zokudakumba, ukunyusa umoya, kunye nokuphucula ukulala.

Uphononongo lweentsuku ze-60 kubafazi abadala be-19 bafumanisa ukuba i-1 gram ye-tryptophan ngosuku inika ukwanda okukhulu kwamandla kunye nolonwabo xa kuthelekiswa ne-placebo.

Ukuphucula ukusebenza komthambo

Amatsheyini amathathu abalulekileyo amino acidIsetyenziselwa ngokubanzi ukukhulula ukukhathala, ukuphucula ukusebenza kwezemidlalo kunye nokukhuthaza ukubuyiswa kwemisipha emva kokuzivocavoca.

Kuphononongo lweembaleki ezili-16 eziqeqeshelwe ukuxhathisa, branched chain amino acid izongezo Ibonise ukusebenza okungcono kunye nokubuyiswa kwemisipha kunye nokunciphisa ubuhlungu bemisipha kune-placebo.

Uphononongo lwakutsha nje lwezifundo ezisibhozo ezifunyenweyo nge-branched chain amino acids yafumanisa ukuba i-bracing yayiphezulu ekukhuthazeni ukubuyiswa kwemisipha kunye nokunciphisa intlungu emva kokusebenza ngokugqithiseleyo.

Ukongezelela, ukuthatha i-12 grams ye-leucine yonke imihla kwiiveki ze-4 kuphuculwe ukusebenza kwamandla kumadoda angazange enze umthambo. ii-amino acids ezibalulekileyoIbonise ukuba inokunceda nabangabadlali.

Ikhusela ukulahleka kwemisipha

Ukuchithwa kwemisipha yimpembelelo eqhelekileyo yezifo zexesha elide kunye nokuphumla kombhede, ngakumbi kubantu abadala.

ii-amino acids ezibalulekileyoIfunyenwe ukukhusela ukuphuka kwemisipha kunye nokugcina ubunzima bomzimba obunzima.

Uphononongo lweentsuku ezili-22 kubantu abadala abadala be-10 ekuphumleni kwebhedi lufumene ukuba i-15 grams ye-mixed i-amino acid ebalulekileyo wabonisa ukuba abo bayithathayo bagcina i-protein ye-muscle synthesis, ngelixa inkqubo yehla nge-30% kwiqela le-placebo.

Izongezo ze-amino acid ezibalulekileyoIfunyaniswe iyasebenza ekugcineni ubunzima bomzimba obhityileyo kubantu abadala kunye nabadlali.

Inceda ukunciphisa umzimba

Ezinye izifundo zabantu kunye nezilwanyana, branched chain kubalulekile amino acidibonise ukuba inokusebenza ekuvuseleleni ukulahleka kwamafutha.

Ngokomzekelo, uphando lweeveki ezisibhozo zamadoda angama-36 awazilolongayo afumanisa ukuba ukuncedisa nge-14 grams ye-branched-chain amino acids imihla ngemihla kunciphisa kakhulu ipesenti yamafutha omzimba xa kuthelekiswa neprotheni ye-whey okanye isiselo sezemidlalo.

Kuphononongo kwiigundane, ukutya okune-4% ye-leucine eyongezelelweyo kuboniswe ukunciphisa ubunzima bomzimba kunye namafutha.

Ngale nto, branched chain amino acids Olunye uphononongo oluphanda unxibelelwano olunokubakho phakathi kokulahleka kwesisindo kunye nokuncipha kobunzima aluhambelani. Uphononongo olongezelelweyo luyafuneka ukufumanisa ukuba ezi amino acids zixhasa ukwehla kobunzima.

Yintoni ukunqongophala kwe-Amino Acid?

Ukunqongophala kweprotheyini Le meko, eyaziwa ngokuba: ngokwaneleyo ukuhlangabezana neemfuno zemihla ngemihla amino acid Yimeko embi eyenzeka xa ingasetyenziswanga. 

Inokubangela uluhlu olude lweempawu ezimbi, ukusuka ekunciphiseni ubunzima bemisipha ukuya ekulahlekeni kwamathambo nangaphezulu.

Ukunqongophala kwe-amino acidEzinye zeempawu ezibalulekileyo zoku:

– Ulusu olomileyo

-Iinwele ziphela ukuphuka

– Ukulahleka kweenwele

– Izikhonkwane ezinqabileyo

-Ukuncipha kweenwele

– Ukuncipha kobunzima bezihlunu

-Ingxaki yokukhula ebantwaneni

– ukwanda kokutya

– Ukunciphisa ukusebenza kwamajoni omzimba

– Ukulahleka kwamathambo

– Ukudumba

Ukunqongophala kweprotheyini, ukungabikho kwezondlo ezaneleyo amino acid Inokuchaphazela nabani na ongayithathiyo. Abantu abadala abadala kunye nabantu abaneemeko ezingapheliyo ezifana nomhlaza basemngciphekweni omkhulu wokunqongophala kweprotheyini kuba bahlala benyusa iimfuno zeprotheyini kunye nokuncipha kokutya.

Yintoni iiAmino Acids?

Umzimba wethu, ii-amino acids ezibalulekileyo Ekubeni ingenakuveliswa, kufuneka ibonelelwe ngokutya.

Isithoba se-amino acids ezibalulekileyo Idosi yemihla ngemihla ecetyiswayo nge-1 kg yesisindo somzimba yile ilandelayo::

Histidine: 14mg

Isoleucine: 19 mg

Leucine: 42 mg

Lysine: 38mg

I-Methionine (+ engeyomfuneko i-amino acid cysteine): 19 mg

Phenylalanine (+ non-engabalulekanga amino acid tyrosine): 33 mg

Threonine: 20mg

I-Tryptophan: 5mg

Valine: 24mg

Ukutya okuqulethe ii-amino acids ezilithoba ezibalulekileyozibizwa ngokuba ziiproteni ezipheleleyo. Imithombo yeprotheyini epheleleyo ibandakanya:

- Kwaye

- Iimveliso zolwandle

- Iinkukhu

- Iqanda

Soya, IQuinoa ve buckwheatkukutya okusekwe kwizityalo okuqulethe zonke ii-amino acids ezilithoba ezibalulekileyo.

Amino Acid izongezo

Ii-amino acid Nangona ifunyanwa ngokuqhelekileyo kwimithombo eyahlukeneyo yokutya, iiamino acidsUnokukhetha kwakhona ukuthatha izongezo zokwandisa izibonelelo zayo ngokukhawuleza kwaye ngendlela egxininisekileyo.

Kukho iintlobo ezininzi zezongezelelo ezahlukileyo kwiinzuzo zabo zempilo kunye nohlobo olunikezelwayo.

iprotein yewhey, hemp protein powder okanye izongezo zomgubo weprotheyini, ezifana neprotein yerayisi emdaka, zihambisa uninzi lweeamino acids ezibalulekileyo ezifunwa ngumzimba ngelixa uhambisa idosi eyanelisayo yeprotheyini.

I-Collagen okanye i-protein powder eyenziwe kwi-bone broth inika inani elifanelekileyo leprotheyini kunye nenani le-amino acids ebalulekileyo.

Unokukhetha kwakhona izongezo ze-amino acid ezizimeleyo ezifana ne-tryptophan, i-leucine okanye i-lysine. 

Nganye kwezi ziye zadityaniswa neenzuzo ezithile zempilo, kwaye zonke zihlala zisetyenziswa njengonyango lwendalo kwiimeko ezifana ne-herpes, ukudakumba, okanye ukuphuthelwa.

Kungakhathaliseki ukuba uluphi uhlobo lwe-amino acid eyongezelelweyo oyikhethayo, landela idosi ecetyiswayo ngononophelo ukuze ugweme iziphumo ezingafunekiyo. 

Imingcipheko kunye neziphumo ebezingalindelekanga

Ii-amino acids ezibalulekileyoibalulekile kwimiba emininzi yempilo, kwaye ukusilela kunokubangela uluhlu olude lweziphumo ebezingalindelekanga kunye neempawu. 

Ukutya okunezakha-mzimba ezininzi ezibalulekileyo kunye nokutya okuneprotheyini kwanele ukukhusela intswelo.

Ukutya amanani aphezulu eprotheyini evela kwimithombo yokutya eneprotheyini ayinakwenzeka ukuba kubangele nayiphi na imiphumo emibi. 

Nangona kunjalo, kunokwenzeka ukuba ugqithise kwaye udle iiprotheyini ezininzi, ngakumbi kwiiprotheyini ezongezelelweyo. Ezinye zeziphumo ebezingalindelekanga ezinokubakho zokusebenzisa iprotheyini eninzi ziquka ubunzima, iingxaki zezintso, ukuqhinwa, kunye nokuphefumla kakubi.

Ngenxa yoko;

Ii-amino acid Zisebenza njengeebhloko zokwakha zeemolekyuli zeprotheni kwaye zenza inxalenye enkulu yeeseli kunye nezicubu emzimbeni wethu.

Ii-amino acids ezibalulekileyo nezingabalulekanga bohlukene. i-amino acid ebalulekileyoiqulethe nayiphi na i-amino acid ongenakukwazi ukuyivelisa umzimba ngokwawo, oku kuthetha ukuba kufuneka ifunyenwe kwimithombo yokutya.

Ii-amino acids ezingabalulekanga Inokwenziwa ngumzimba wethu kwaye ayifuni kutyiwa ngokutya.

Iikhompawundi ezisithoba ezahlukeneyo ezibandakanya i-lysine, i-leucine, isoleucine, i-valine, i-tryptophan, i-phenylalanine, i-threonine, i-histidine kunye ne-methionine i-amino acid ebalulekileyo Kukho.

ayithathwa njengeyimfuneko iiamino acids Uluhlu lubandakanya i-arginine, i-alanine, i-cysteine, i-glutamate, i-aspartate, i-glycine, i-proline, i-serine, i-tyrosine, i-glutamine kunye ne-asparagine.

Ii-amino acids ezibalulekileyo Inokukunceda ukunciphisa umzimba, ukugcina ubunzima bemisipha, ukuphucula ukusebenza komthambo, ukulala ngcono kunye nokuphucula isimo sengqondo.

yintoni efunwa ngumzimba iiamino acids Yitya ukutya okunesondlo okuneprotheyini eninzi okufana nenyama, intlanzi, inkukhu, amaqanda, iimbotyi, amandongomane kunye nembewu.