Ayini Ama-Amino Acid, Yini Atholakala Kuwo? Izinhlobo Nezinzuzo

Ama-amino acid, evame ukubizwa ngokuthi amabhlogo wokwakha amaprotheni, ayinhlanganisela edlala izindima eziningi ezibalulekile emizimbeni yethu.

Ngokuya ngezici ezimbalwa, zihlukaniswa njengeziyimpoqo, ezinemibandela, noma ezingaphoqelekile.

Ngezinqubo ezibalulekile ezifana nokwakhiwa kwamaprotheni, ukuhlanganiswa kwamahomoni kanye nama-neurotransmitters ama-amino acid abalulekile Liyadingeka.

Zingabuye zithathwe ngendlela yokwengeza njengendlela engokwemvelo yokuthuthukisa ukusebenza kwezemidlalo nokuthuthukisa isimo sengqondo.

esihlokweni "yenzani i-amino acid", "ikuphi ukudla okuqukethe ama-amino acid", "indlela ama-amino acid ahlukaniswa ngayo", "ziyini izinzuzo zama-amino acid", "ziyini izinhlobo zama-amino acid" Imibuzo evame ukubuzwa ngesihloko izophendulwa.

Yini Ama-Amino Acid?

I-Amino acidihlanganisa noma iyiphi inhlanganisela yezinto eziphilayo equkethe kokubili iqembu le-carboxyl ne-amino. Kalula nje, zibhekwa njengezakhi zokwakha amaprotheni. 

Isibonelo, zakha ingxenye enkulu yezicubu zomzimba kanye nenyama, inhlanzi, izinkukhu namaqanda. ukudla okunikeza amaprotheni Iqukethe izinhlobo eziningi ezahlukene zama-amino acid.

Kunengqikithi yama-amino acid angama-20, ngalinye lidlala indima ethile emzimbeni futhi lihlukaniswa ngamaketango awo aseceleni e-amino acid.

Lawa ma-amino acid ahilelekile cishe kuyo yonke inqubo yezinto eziphilayo futhi asiza ekuphulukiseni isilonda, ukukhiqizwa kwamahomoni, ukusebenza komzimba, ukukhula kwemisipha, ukukhiqizwa kwamandla.

Imizimba yethu idinga wonke ama-amino acid ukuze isebenze futhi ithuthuke, kodwa amanye angakhiqizwa emzimbeni, kanti amanye kufanele atholakale ekudleni. 

Ukuthola okwanele ngemithombo yokudla noma izithasiselo kungakusiza ulahlekelwe isisindo, ulondoloze isisindo somzimba, uthuthukise ukusebenza kokuzivocavoca, uthuthukise isimo sengqondo, futhi ulale kangcono.

Ama-Amino Acid Abalulekile futhi Angabalulekile

Izinto ezingama-20 ezidingwa umzimba wethu i-amino acidzingahlukaniswa izigaba ezimbili ezahlukene: ama-amino acid abalulekile (ama-amino acid abalulekile) ve ama-amino acid angabalulekile (ama-amino acid angabalulekile).

ama-amino acid abalulekile ayikwazi ukuhlanganiswa ngumzimba, okusho ukuthi kufanele ukuthole emithonjeni yokudla ukuze usize ukuhlangabezana nezidingo zomzimba.

Izinto eziyisishiyagalolunye okufanele sizithole ngokudla, okuhlanganisa: i-amino acid ebalulekile ine:

Lizin

Lizin Idlala indima ebalulekile ekwakhiweni kwamaprotheni, ukukhiqizwa kwamahomoni nama-enzyme, nokumuncwa kwe-calcium. Kubalulekile futhi ekukhiqizeni amandla, ukusebenza komzimba, nokukhiqizwa kwe-collagen ne-elastin.

i-leucine

Kuyi-branched chain amino acid ebaluleke kakhulu ekuhlanganiseni amaprotheni kanye nokulungisa imisipha. Kuyasiza futhi ukulawula amazinga kashukela egazini, kukhuthaze ukuphulukiswa kwesilonda futhi kukhiqize ama-hormone okukhula.

isoleucine

Okokugcina kwama-amino acid amathathu e-branched-chain, i-isoleucine idlala indima ekugayweni kwemisipha futhi igxile ezicutshini zemisipha. Kubalulekile futhi ekusebenzeni komzimba, ukukhiqizwa kwe-hemoglobin kanye nokulawulwa kwamandla.

i-tryptophan

Nakuba ngokuvamile kubangela ukozela, i-tryptophan ineminye imisebenzi eminingi. Ibalulekile ekugcineni ibhalansi ye-nitrogen efanele futhi iyisandulela se-serotonin, i-neurotransmitter elawula ukudla, ukulala, kanye nemizwelo.

Phenylalanine 

nezinye ama-amino acidKuyasiza futhi ukukhiqiza ama-neurotransmitters afana ne-dopamine ne-norepinephrine. PhenylalanineKuyisandulela se-neurotransmitters i-tyrosine, i-dopamine, i-epinephrine, ne-norepinephrine. Idlala indima ebalulekile ekwakhiweni nasekusebenzeni kwamaprotheni nama-enzyme, nasekukhiqizeni amanye ama-amino acid.

I-Threonine

I-Threonine iyingxenye enkulu yamaprotheni esakhiwo njenge-collagen ne-elastin, okuyizingxenye ezibalulekile zesikhumba nezicubu ezixhumeneyo. Iphinde ibambe iqhaza kumetabolism yamafutha kanye nokusebenza kokuzivikela komzimba.

umbusi

Isekela ukusebenza kobuchopho, ukusebenzisana kwemisipha kanye nokuzola. I-Valine ingenye yama-amino acid angama-branched chain, okusho ukuthi inochungechunge olunamagatsha ohlangothini olulodwa lwesakhiwo sayo samangqamuzana. I-Valine isiza ukugqugquzela ukukhula nokuvuselelwa kwemisipha futhi ihileleke ekukhiqizeni amandla.

i-histidine

I-Histidine isetshenziselwa ukukhiqiza i-histamine, i-neurotransmitter ebalulekile yokusabela komzimba, ukugaya, ukusebenza kocansi, nemijikelezo yokulala. Kubaluleke kakhulu ukuvikela igobolondo le-myelin, okuyisithiyo esivikelayo esizungeze amangqamuzana ezinzwa.

i-methionine

Igcina isikhumba sithambile futhi isiza ukuqinisa izinwele nezinzipho. i-methionineidlala indima ebalulekile kumetabolism kanye nokuqeda ubuthi. Kuyadingeka futhi ekukhuleni kwezicubu kanye nokumuncwa kwe-zinc ne-selenium, amaminerali abalulekile empilweni.

Izinhlobonhlobo zokudla ama-amino acid Kubaluleke kakhulu ukugcina impilo yonke. 

Lesi isisekelo ama-amino acid abalulekileUkuntuleka kwanoma yikuphi kwalokhu kungabangela imiphumela emibi kakhulu ethinta cishe zonke izici zempilo, kuhlanganise nokusebenza komzimba, imisipha, isifiso sokudla, nokuningi.

Ngokuphambene nalokho, ama-amino acid angabalulekile zingakhiqizwa imizimba yethu, ngakho ukuzithola ekudleni esikudlayo akubalulekile kangako. 

Uhlu lwama-amino acid angabalulekileKunengqikithi yama-amino acid ayi-11 akha:

I-Arginine 

Ivuselela ukusebenza kwamasosha omzimba, ilwa nokukhathala futhi ithuthukise impilo yenhliziyo.

I-Alanin

Isiza kumetabolism futhi inikeza amandla emisipha, ubuchopho kanye nesistimu yezinzwa ephakathi.

cysteine

I-cysteine, uhlobo oluyinhloko lwamaprotheni atholakala ezinweleni, esikhumbeni nasezinziphoni, ibalulekile ekukhiqizeni i-collagen nempilo yesikhumba.

glutamate 

Isebenza njenge-neurotransmitter ohlelweni lwezinzwa oluphakathi.

I-Aspartate

I-Asparagine, i-arginine kanye i-lysine kuhlanganise nabanye abaningi i-amino acidisiza ukukhiqiza

i-glycine 

Isebenza njenge-neurotransmitter ukusekela impilo yobuchopho.

Prolin

collagende Kuyasiza ukuthuthukisa impilo yamalunga, i-metabolism kanye nokunwebeka kwesikhumba.

Kulungile

Kubalulekile ku-fat metabolism, umsebenzi wokuzivikela omzimba kanye nokuthuthukiswa kwemisipha.

I-Tyrosine

Isiza ukuhlanganisa amahomoni egilo, i-melanin ne-epinephrine.

I-Glutamine

Isekela izinqubo eziningi ze-metabolic futhi inikeza amandla kumaseli emzimbeni.

I-Asparagine

Isebenza njenge-diuretic, ithuthukisa ukusebenza kobuchopho kanye ne-nerve cell.

Uhlu lwe-amino acidamanye ama-compounds kuama-amino acid abalulekile ngokwemibandela"Kucatshangelwa. Lokhu kusho ukuthi ngokuvamile azibalulekile emzimbeni kodwa zingadingeka ngaphansi kwezimo ezithile, njengokugula okudlulele noma ukucindezeleka.

Ngokwesibonelo, arginine i-amino acid ebalulekile Yize umzimba ungakwazi ukuhlangabezana nezidingo ngesikhathi ulwa nezinye izifo ezifana nomdlavuza.

Ngakho-ke, umzimba wethu kufanele wengeze i-arginine ngokudla ukuze uhlangabezane nezidingo zawo ezimweni ezithile.

Ama-amino acid angabuye ahlukaniswe ngokwesakhiwo namaketanga aseceleni. nama-amino acid amhlophe, ama-amino acid anephunga elimnandi, ama-amino acid e-hydrophobic, ama-amino acid e-ketogenic, ama-amino acid ayisisekelo nama-amino acid ane-acidicIngase futhi ihlukaniswe kwamanye amaqembu, kuhlanganise r.

Yiziphi Izinzuzo zama-Amino Acid?

ama-amino acid abalulekile Nakuba kutholakala ngezinhlobonhlobo zokudla, ukuthatha imithamo egxilile kwifomu lesengezo kuye kwahlotshaniswa nezinzuzo zezempilo ezihlukahlukene.

Isiza ukuthuthukisa isimo sengqondo kanye nekhwalithi yokulala

i-tryptophanKuyadingeka ukukhiqizwa kwe-serotonin, ikhemikhali esebenza njenge-neurotransmitter emzimbeni wethu. I-Serotonin iyisilawuli esibalulekile semizwa, ukulala nokuziphatha.

Nakuba amazinga aphansi e-serotonin ehlotshaniswa nesimo sokucindezeleka nokuphazamiseka kokulala, ucwaningo oluningi luye lwabonisa ukuthi ukufakwa kwe-tryptophan kunganciphisa izimpawu zokucindezeleka, kwandise imizwa, futhi kuthuthukise ukulala.

Ucwaningo lwezinsuku eziyi-60 kwabesifazane asebekhulile abangama-19 luthole ukuthi igremu elingu-1 le-tryptophan ngosuku linikeze ukwanda okukhulu kwamandla nenjabulo uma kuqhathaniswa ne-placebo.

Ithuthukisa ukusebenza kokuzivocavoca

Ama-amino acid abalulekile weketango elinamagatsha amathathuIsetshenziselwa kabanzi ukukhulula ukukhathala, ukuthuthukisa ukusebenza kwezemidlalo, nokukhuthaza ukululama kwemisipha ngemva kokuzivocavoca.

Ocwaningweni lwabasubathi abangu-16 abaqeqeshelwe ukumelana, ama-branched chain amino acid supplements ibonise ukusebenza okungcono nokululama kwemisipha kanye nokunciphisa ubuhlungu bemisipha kune-placebo.

Ukubuyekezwa kwakamuva kwezifundo eziyisishiyagalombili, nge-branched chain amino acid ithole ukuthi ukuqiniswa kwakungcono ekukhuthazeni ukululama kwemisipha nokunciphisa ubuhlungu ngemva kokuzivocavoca ngokweqile.

Ukwengeza, ukuthatha amagremu angu-12 e-leucine nsuku zonke amasonto angu-4 kuthuthukisa ukusebenza kwamandla emadodeni angawuvivinyi, ama-amino acid abalulekileibonise ukuthi ingazuzisa nabangebona abasubathi.

Ivimbela ukulahleka kwemisipha

Ukumoshakala kwemisipha kuwumphumela ovamile wokugula isikhathi eside nokuphumula kombhede, ikakhulukazi kubantu abadala.

ama-amino acid abalulekileKutholwe ukuvimbela ukuwohloka kwemisipha kanye nokugcina isisindo somzimba omncane.

Ucwaningo lwezinsuku ezingu-22 kubantu abadala asebekhulile abangu-10 ababelele embhedeni bathola amagremu angu-15 okuxubile i-amino acid ebalulekile wabonisa ukuthi i-muscle protein synthesis yagcinwa, kuyilapho eqenjini le-placebo, inqubo yehliswa ngo-30%.

izithako ezibalulekile ze-amino acidKutholakale ukuthi iyasebenza ekulondolozeni isisindo somzimba omncane kubantu asebekhulile nabasubathi.

Isiza ukunciphisa umzimba

Ezinye izifundo zabantu nezilwane, i-branched chain amino acid ebalulekileyabonisa ukuthi ingasebenza ngempumelelo ekukhuthazeni ukulahlekelwa kwamafutha.

Isibonelo, ucwaningo lwamasonto ayisishiyagalombili lwamadoda angu-36 ayedlala ezemidlalo lwathola ukuthi ukufaka amagremu angu-14 wama-amino acid e-branched-chain nsuku zonke kunciphisa kakhulu amaphesenti amafutha omzimba uma kuqhathaniswa ne-whey protein noma isiphuzo sezemidlalo.

Ocwaningweni lwamagundane, ukudla okuqukethe i-leucine eyengeziwe ye-4% kuboniswe ukunciphisa isisindo somzimba namafutha.

Ngalokhu, i-branched chain amino acid Ezinye izifundo eziphenya isixhumanisi esingaba khona phakathi kokulahlekelwa isisindo nokulahlekelwa isisindo azihambisani. Kudingeka ucwaningo olwengeziwe ukuze kutholakale ukuthi lawa ma-amino acids ayakweseka yini ukuncipha kwesisindo.

Kuyini Ukuntula Amino Acid?

Ukuntula amaprotheni Lesi simo, esaziwa nangokuthi i-amino acid Kuyisimo esibucayi esenzeka uma singadliwe. 

Kungabangela uhlu olude lwezimpawu ezingezinhle ezisukela ekuncipheni kwemisipha kuya ekulahlekeni kwamathambo nangale kwalokho.

ukuntuleka kwe-amino acidEzinye zezimpawu ezibaluleke kakhulu ze

– Isikhumba esomile

– Ukuphuka kwezinwele

– Ukuqothuka kwezinwele

– Izinzipho eziqinile

– Izinwele ezimfishane

– Ukuncipha kwemisipha

- ukuphazamiseka kokukhula ezinganeni

– ukwanda kwesifiso sokudla

– Ukuncipha kokusebenza kwamasosha omzimba

– Ukulahlekelwa amathambo

– Ukuvuvukala

Ukuntuleka kwamaprotheni, akwanele ekudleni i-amino acid Kungathinta noma ubani ongakutholi. Abantu abadala asebekhulile kanye nabantu abanezimo ezingelapheki njengomdlavuza basengozini enkulu kakhulu yokuntula amaprotheni ngoba bavame ukuba nezidingo ezikhulayo zamaphrotheni futhi banciphise ukudla.

Yini Ama-Amino Acid?

Umzimba wethu, ama-amino acid abalulekile ayikwazi ukukhiqizwa, kufanele ihlinzekwe ngokudla.

Ama-amino acid ayisishiyagalolunye abalulekile Umthamo onconyiwe wansuku zonke nge-1 kg yesisindo somzimba:

I-Histidine: 14mg

Isoleucine: 19mg

I-Leucine: 42mg

I-Lysine: 38mg

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

I-Phenylalanine (+ i-amino acid tyrosine engabalulekile): 33 mg

I-Threonine: 20mg

I-Tryptophan: 5mg

Umthamo: 24mg

Ukudla okuqukethe ama-amino acid ayisishiyagalolunye abalulekileabizwa ngokuthi amaprotheni aphelele. Imithombo ephelele yamaprotheni ihlanganisa:

- Futhi

- Imikhiqizo yasolwandle

- Izinkukhu

- Iqanda

Isoya, iquinoa ve okufana nokolweniukudla okusekelwe ezitshalweni okuqukethe wonke ama-amino acid ayisishiyagalolunye abalulekile.

Amino Acid Izithasiselo

Ama-amino acid Nakuba kutholakala kabanzi emithonjeni ehlukahlukene yokudla, ama-amino acidUngakhetha futhi ukuthatha izithasiselo ukwandisa izinzuzo zomuthi ngendlela esheshayo futhi egxilile.

Kunezinhlobo eziningi ezahlukene zezithasiselo ezihlukile ngohlobo olunikezwayo kanye nezinzuzo zazo zezempilo ezingaba khona.

whey amaprotheni, i-hemp protein powder Izithako ze-protein powder, njengerayisi noma iphrotheni yerayisi elinsundu, zinikeza ama-amino acid amaningi abalulekile adingwa umzimba ngenkathi inikeza umthamo owanelisayo wamaprotheni.

I-Collagen, noma i-protein powder, eyenziwe ngomhluzi wamathambo inikeza inani elihle lamaprotheni kanye nohlu lwama-amino acid abalulekile.

Ungaphinda ukhethe izithasiselo ze-amino acid ezihlukanisiwe njenge-tryptophan, i-leucine noma i-lysine. 

Ngayinye yalezi ihlotshaniswe nezinzuzo ezithile zezempilo, futhi zonke zivame ukusetshenziswa njengezokwelapha ezingokwemvelo ezimweni ezifana ne-herpes, ukucindezeleka, noma ukuqwasha.

Noma ngabe yiluphi uhlobo lwesithako se-amino acid olukhethayo, landela ngokucophelela umthamo onconywayo ukuze ugweme imiphumela emibi engadingeki. 

Izingozi kanye Nemiphumela Emibi

ama-amino acid abalulekileIbalulekile ezicini eziningi zempilo, futhi ukuntula kungabangela uhlu olude lwemiphumela emibi nezimpawu. 

Ukudla okuhlukahlukene okunenqwaba yemisoco ebalulekile kanye nokudla kwamaprotheni kwanele futhi kwanele ukuvimbela ukuntula.

Ukusebenzisa amanani aphezulu amaprotheni avela emithonjeni yokudla ecebile amaprotheni cishe ngeke kubangele noma yimiphi imiphumela emibi. 

Kodwa-ke, kungenzeka ukweqisa, ikakhulukazi ngezithako zamaprotheni, futhi udle amaprotheni amaningi. Eminye yemiphumela engemihle engase ibe khona uma udla amaprotheni amaningi ukukhuluphala, izinkinga zezinso, ukuqunjelwa kanye nokuphefumula kabi.

Ngenxa yalokho;

Ama-amino acid Isebenza njengezingqimba zokwakha zama-molecule wamaprotheni futhi yenza ingxenye enkulu yamangqamuzana nezicubu emzimbeni wethu.

Ama-amino acid abalulekile futhi angabalulekile bahlukene. i-amino acid ebalulekileiqukethe noma yimaphi ama-amino acid umzimba ongakwazi ukuwakhiqiza ngokwawo, okusho ukuthi kufanele atholakale emithonjeni yokudla.

ama-amino acid angabalulekile Kodwa-ke, ingahlanganiswa ngumzimba wethu futhi ayidingi ukudliwa ngokudla.

Ukunambitheka okuyisishiyagalolunye okuhlukene, okuhlanganisa i-lysine, i-leucine, isoleucine, i-valine, i-tryptophan, i-phenylalanine, i-threonine, i-histidine, ne-methionine i-amino acid ebalulekile Kukhona.

akubhekwa njengesidingo ama-amino acid Uhlu luhlanganisa i-arginine, i-alanine, i-cysteine, i-glutamate, i-aspartate, i-glycine, i-proline, i-serine, i-tyrosine, i-glutamine ne-asparagine.

ama-amino acid abalulekile Kungasiza ukunciphisa umzimba, ukulondoloza imisipha, ukuthuthukisa ukusebenza kokuzivocavoca, ukulala kangcono futhi kuthuthukise isimo sengqondo.

Umzimba udinga ama-amino acid Ngempilo yakho, yidla ukudla okulinganiselayo nokunempilo okunothe ngokudla okunamaprotheni njengenyama, inhlanzi, inkukhu, amaqanda, okusanhlamvu, amantongomane nembewu.