Amino acid ndi zinthu zopangidwa ndi mafupa a hydrocarbon ndi magulu ena awiri: amine ndi carboxyl. Zotsalira ziwiri zomaliza zimazindikira mawonekedwe amino acid - amatha kuwonetsa zidulo zamchere ndi zamchere: woyamba - chifukwa cha gulu la carboxyl, wachiwiri - chifukwa cha gulu la amino.
Chifukwa chake tidazindikira kuti amino acid ndi chiyani pankhani ya biochemistry. Tsopano tiyeni tiwone momwe zimakhudzira thupi komanso momwe amagwiritsira ntchito pamasewera. Kwa othamanga, ma amino acid ndiofunikira kuti atenge nawo gawo pamapuloteni amthupi. Amachokera ku amino acid omwe amapangidwa kuti azitha kukula kwa minofu yathu - minofu, chigoba, chiwindi, zolumikizana. Kuphatikiza apo, ma amino acid ena amakhudzidwa kwambiri ndi kagayidwe kake. Mwachitsanzo, arginine imakhudzidwa ndi ornithine urea cycle, njira yokhayo yothetsera poizoni wa ammonia yemwe amapangidwa m'chiwindi panthawi yamapuloteni.
- Kuchokera ku tyrosine mu adrenal cortex, ma catecholamines amapangidwa - adrenaline ndi norepinephrine - mahomoni omwe ntchito yawo ndikumangirira kamvekedwe ka mtima wamitsempha, kuyankha kwakanthawi kovuta.
- Tryptophan ndimomwe amatsogolera mahomoni ogona a melatonin, omwe amapangidwa mu ubongo wa pineal ubongo - pineal gland. Ndikusowa kwa amino acid mu zakudya, njira yogona imatha kukhala yovuta kwambiri, kusowa tulo komanso matenda ena angapo omwe amayamba chifukwa chakukula.
Zitha kulembedwa kwa nthawi yayitali, koma tiyeni tikhalebe pa amino acid, omwe phindu lake ndilopambana makamaka kwa othamanga komanso anthu omwe amachita masewera olimbitsa thupi.
Kodi glutamine ndi chiyani?
Glutamine ndi amino acid omwe amalepheretsa kaphatikizidwe ka mapuloteni omwe amapanga chitetezo chathu cham'mimba - ma lymph node komanso matundidwe amtundu wa lymphoid. Kufunika kwa dongosololi kumakhala kovuta kupitilira muyeso: popanda kulimbana ndi matenda, palibe chifukwa chokambirana za njira iliyonse yophunzitsira. Kuphatikiza apo, kulimbitsa thupi kulikonse - ngakhale atakhala katswiri kapena wokonda masewera olimbitsa thupi - ndimavuto amthupi.
Kupsinjika ndikofunikira kuti tisunthire "malo oyenera", ndiye kuti, zimayambitsa kusintha kwamankhwala amthupi ndi thupi. Kupsinjika kulikonse ndi zochitika zingapo zomwe zimalimbikitsa thupi. Pakadutsa kufalikira kwa kusokonekera kwa zomwe zimachitika munjira ya sympathoadrenal (yomwe ndi kupsinjika), kuchepa kwa kaphatikizidwe ka minofu yama lymphoid kumachepa. Pachifukwa ichi, njira yowola imaposa kuchuluka kwa kaphatikizidwe, zomwe zikutanthauza kuti chitetezo chafooka. Chifukwa chake, kudya kowonjezera kwa glutamine kumachepetsa izi zosafunikira koma zosapeweka zakuthupi.
Amino acid ofunikira komanso osafunikira
Kuti mumvetsetse zofunikira zama amino acid mumasewera, muyenera kudziwa bwino kagayidwe kabwino ka protein. Mapuloteni omwe amadya anthu pamlingo wam'mimba amasinthidwa ndi michere - zinthu zomwe zimawononga chakudya chomwe tidadya.
Makamaka, mapuloteni amayamba kugwa kukhala ma peptide - unyolo wa amino acid womwe ulibe magawo azomwe amakhala. Ndipo ma peptide atha kukhala amino acid. Zomwezo, zimakhudzidwa ndi thupi la munthu. Izi zikutanthauza kuti ma amino acid amalowerera m'magazi ndipo kuchokera pano ndi pomwe amatha kugwiritsidwa ntchito ngati zinthu zopangira mapuloteni amthupi.
Poyang'ana zamtsogolo, tizinena kuti kudya kwa amino acid m'masewera kumafupikitsa gawo lino - amino acid amtundu uliwonse amalowetsedwa m'magazi momwe zimayendera, komanso momwe amino acid amathandizira, zimabwera mwachangu.
Pali ma amino acid makumi awiri kwathunthu. Pofuna kuti mapuloteni m'thupi la munthu akhale otheka, mawonekedwe onse ayenera kupezeka pazakudya za anthu - mitundu yonse 20.
Zosasinthika
Kuyambira pano, lingaliro loti silingathe kukhazikikanso likuwonekera. Amino acid ofunikira ndi omwe thupi lathu silingathe kupanga lokha kuchokera ku ma amino acid ena. Ndipo izi zikutanthauza kuti sadzawoneka paliponse, kupatula ndi chakudya. Pali ma amino acid asanu ndi atatu kuphatikiza awiri omwe amasinthidwa.
Ganizirani patebulo momwe chakudya chilichonse cha amino acid chimafunikira komanso gawo lake m'thupi la munthu:
| Dzina | Zomwe zili ndi | Udindo mthupi |
| Leucine | Mtedza, phala, nsomba, mazira, nkhuku, mphodza | Amachepetsa shuga m'magazi |
| Isoleucine | Nkhuku, mphodza, ma cashews, nyama, soya, nsomba, mazira, chiwindi, maamondi, nyama | Kubwezeretsa minofu ya minofu |
| Lysine | Amaranth, tirigu, nsomba, nyama, zinthu zambiri zamkaka | Amakhala nawo mayamwidwe a calcium |
| Valine | Mtedza, bowa, nyama, nyemba, mkaka, mbewu zambiri | Amatenga nawo gawo pakusintha kwa nayitrogeni |
| Phenylalanine | Ng'ombe, mtedza, kanyumba tchizi, mkaka, nsomba, mazira, nyemba zosiyanasiyana | Kusintha kukumbukira |
| Threonine | Mazira, mtedza, nyemba, zopangira mkaka | Imagwirizanitsa collagen |
| Methionine | Nyemba, soya, mazira, nyama, nsomba, nyemba, mphodza | Amachita nawo chitetezo cha radiation |
| Yesani | Sesame, phala, nyemba, mtedza, mtedza wa paini, mkaka, nkhuku, nkhukundembo, nyama, nsomba, masiku owuma | Bwino ndi tulo tofa nato |
| Histidine (pang'ono osasinthika) | Mphodza, nyemba za soya, mtedza, tuna, nsomba, ng'ombe ndi minofu ya nkhuku, nyama ya nkhumba | Amagwira nawo ntchito zotsutsana ndi zotupa |
| Arginine (pang'ono osasinthika) | Yogurt, nthangala za zitsamba, nthanga, dzungu wa ku Switzerland, ng'ombe, nkhumba, mtedza | Amalimbikitsa kukula ndi kukonza kwa matupi amthupi |
Ma amino acid amapezeka mokwanira m'mitengo ya mapuloteni - nsomba, nyama, nkhuku. Pakakhala kuti mulibe zakudya zotere, ndikofunikira kuti mutenge ma amino acid omwe akusowa ngati zowonjezera mu masewera azakudya, zomwe ndizofunikira kwambiri kwa othamanga zamasamba.
Otsatirawa akuyenera kuyang'ana pazowonjezera monga BCAAs, chisakanizo cha leucine, valine, ndi isoleucine. Ndi za amino acid awa omwe "kukokomeza" kumatheka mu chakudya chomwe mulibe mapuloteni azinyama. Kwa wothamanga (onse akatswiri komanso ochita masewerawa), izi sizovomerezeka, chifukwa pamapeto pake zidzatsogolera ku ziwalo zamkati ndi matenda am'mbuyomu. Choyamba, chiwindi chimavutika ndi kusowa kwa amino acid.
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M'malo mwake
Ma amino acid osinthidwa ndi udindo wawo akuwunikidwa patebulo pansipa:
| Dzina | Udindo mthupi |
| Alanin | Amakhala ndi chiwindi gluconeogenesis |
| Mapuloteni | Udindo womanga collagen yolimba |
| Levocarnitine | Imathandizira Coenzyme A |
| Tyrosine | Kuyang'anira ntchito ya enzymatic |
| Serine | Udindo wopanga mapuloteni achilengedwe |
| Glutamine | Imapanga mapuloteni am'mimba |
| Glycine | Amachepetsa kupsinjika ndikuchepetsa kukwiya |
| Cysteine | Zimakhudza khungu kapangidwe kake |
| Taurine | Ali ndi kagayidwe kachakudya zotsatira |
| Ornithine | Amachita nawo biosynthesis ya urea |
Zomwe zimachitika ndi ma amino acid ndi mapuloteni mthupi lanu
Ma amino acid omwe amalowa m'magazi amagawidwa makamaka kumatumba amthupi, komwe amafunikira kwambiri. Ngati muli ndi vuto la ma amino acid ena, kudya mapuloteni owonjezera omwe ali nawo kapena kumwa ma amino acid owonjezera kumakhala kopindulitsa kwambiri.
Mapuloteni amaphatikizika amapezeka pama cellular. Selo lirilonse liri ndi phata - gawo lofunikira kwambiri la selo. Ndi mmenemo momwe zidziwitso za majini zimawerengedwa ndikusindikizidwanso. M'malo mwake, chidziwitso chonse chokhudza kapangidwe ka maselo chimasungidwa motsatira ma amino acid.
Kodi mungasankhe bwanji amino acid kwa amateur wamba omwe amapita nawo kumasewera 3-4 pa sabata? Sizingatheke. Iye samazisowa basi.
Malangizo otsatirawa ndiofunikira kwambiri kwa munthu wamakono:
- Yambani kudya nthawi zonse nthawi yomweyo.
- Sungani zakudya zamagulu a mapuloteni, mafuta ndi chakudya.
- Chotsani chakudya chofulumira komanso chosavutikira pachakudyacho.
- Yambani kumwa madzi okwanira - 30 ml pa kilogalamu ya thupi.
- Perekani shuga woyengedwa.
Njira zosavuta izi zimabweretsa zochulukirapo kuposa kuwonjezera zowonjezera zilizonse pazakudya. Kuphatikiza apo, zowonjezera popanda kuwona izi sizikhala zopanda ntchito.
Mukudziwa bwanji zomwe amino acid amafunikira ngati simukudziwa zomwe mungadye? Mukudziwa bwanji kuti cutlets mchipinda chodyera amapangidwa? Kapena masoseji? Kapena nyama mu burger cutlet ndi chiyani? Sitinena chilichonse chokhudza pizza.
Chifukwa chake, musanamalize zakufunika kwa amino acid, muyenera kuyamba kudya zakudya zosavuta, zoyera komanso zopatsa thanzi ndikutsatira zomwe tafotokozazi.
Zomwezo zimaphatikizanso kudya mapuloteni owonjezera. Ngati muli ndi mapuloteni pazakudya zanu, kuchuluka kwa 1.5-2 g pa kilogalamu ya kulemera kwa thupi, simukusowa zina zowonjezera. Ndi bwino kugwiritsa ntchito ndalama zanu kugula zakudya zabwino.
Ndikofunikanso kumvetsetsa kuti mapuloteni ndi amino acid si mankhwala! Izi ndizongowonjezera masewera olimbitsa thupi. Ndipo mawu ofunikira apa ndi zowonjezera. Awonjezereni momwe zingafunikire.
Kuti mumvetsetse ngati pali chosowa, muyenera kuwongolera zakudya zanu. Ngati mwadutsa kale pamwambapa ndikuzindikira kuti zowonjezera zikufunikabe, chinthu choyamba muyenera kuchita ndikupita kumalo ogulitsira zakudya ndikusankha mankhwala oyenera malinga ndi kuthekera kwanu kwachuma. Chokhacho chomwe oyamba sayenera kuchita ndi kugula amino acid ndi kukoma kwachilengedwe: kudzakhala kovuta kumwa chifukwa chowawa kwambiri.
Mavuto, zoyipa, zotsutsana
Ngati muli ndi matenda omwe amadziwika kuti amino acid, mumadziwa kuchokera pakubadwa, monganso makolo anu. Izi amino asidi ayenera kupewedwa zina. Ngati si choncho, palibe chifukwa cholankhula za kuopsa ndi zotsutsana ndi zowonjezera, chifukwa izi ndizinthu zachilengedwe.
Amino acid ndi gawo limodzi la zomanga thupi, zomanga thupi ndizodziwika bwino pazakudya za anthu. Chilichonse chomwe chimagulitsidwa m'masitolo ogulitsa masewera si mankhwala! Amateurs okha amatha kuyankhula zamtundu wina wamavuto ndi zotsutsana. Pachifukwa chomwechi, sizomveka kulingalira lingaliro ngati zoyipa zama amino acid - ndikumwa pang'ono, sipangakhale zoyipa.
Chitani moyenera pazakudya zanu ndi maphunziro amasewera! Khalani wathanzi!
