Yintoni iAmino Acid? Yenzelwe ntoni? Ifumaneka Kokuphi Ukutya?

Ii-amino acids ziibhloko zokwakha zeeprotheni kwaye zidlala indima kwimisebenzi emininzi ebalulekileyo emzimbeni. Iindibaniselwano ezifanelekileyo ze-amino acids, iyimfuneko kwiprotein synthesis kwaye yenza ulwakhiwo lwezicubu ezininzi emzimbeni, kubandakanya izihlunu, izicubu ezixhumeneyo, ulusu, iinzipho kunye neenwele.

Ii-amino acids zithatha inxaxheba kwimveliso yamandla emzimbeni. Ukongezelela, ezinye ii-amino acids zinempembelelo ngokukodwa kwimisebenzi yengqondo kunye ne-nerve conduction. Umzekelo, i-amino acid ebizwa ngokuba yi-tryptophan iyasebenza kwimiba efana nolonwabo kunye nobude bokulala kunye nomgangatho.

Ukunqongophala kwee-amino acids kunokuchaphazela ukwakheka kweeprotheyini emzimbeni, kubangele ukulahleka kwemisipha, ukuphola kancinci kwenxeba, kunye nobuthathaka bomzimba. Amanqanaba asezantsi e-amino acids anokukhokelela ekuguqukeni kweemvakalelo, iingxaki zokulala kunye nokuphazamiseka kwemetabolism.

Ngelixa umzimba unokuvelisa ezinye ii-amino acids, sinokuzifumana kuphela ekutyeni. Ke ngoko, ukutya okunezixa ezaneleyo zee-amino acid kubaluleke kakhulu kumzimba wethu. Ngokukodwa, inyama ebomvu, intlanzi, ubisi, iyogathi, ushizi, iimbotyi zesoya, iilentile, iichickpeas, amantongomane kunye nembewu. Ukutya okuneeprotheyini ezinjengokunokukhethwa ukwandisa ukungena kwethu kwe-amino acid.

Ukuhlelwa kweeAmino Acids (Ibalulekile-Ayibalulekanga)

Ii-amino acids ziibhloko zokwakha zeeproteni kwaye zinokufumaneka ngeendlela ezahlukeneyo kwindalo. Ngokusisiseko, ulwahlulo lwee-amino acids lwenziwa ngokweempawu zamatyathanga asecaleni kwisakhiwo sawo.

Nangona kunjalo, ukuhlelwa kwee-amino acids kunokufakwa kwiindidi ezimbini eziphambili: ii-amino acids ezibalulekileyo kunye nee-amino ezingabalulekanga iiasidi.

• Ii-amino acids ezibalulekileyo zii-amino acids ezingenako ukudityaniswa emzimbeni wethu. Ngoko ke, kuyimfuneko ukufumana ezi amino acids ngokutya. Ii-amino acids ezibalulekileyo ziindidi ezilithoba: i-histidine, isoleucine, i-leucine, i-lysine, i-methionine, i-phenylalanine, i-threonine, i-tryptophan kunye ne-valine.
• Ii-amino acids ezingabalulekanga zii-amino acid ezinokuthi zenziwe emzimbeni wethu. Ezi ziintlobo ezisithoba: i-alanine, i-asparagine, i-aspartate, i-glutamate, i-glutamine, i-glycine, i-prolain, i-serine kunye ne-tyrosine.
• Nangona kunjalo, eminye imithombo ikwahlela iproline kunye necysteine ​​​​njengee-amino acids ezibalulekileyo.
• Ekugqibeleni, i-amino acids nazo zinokuhlelwa ngokwamaqela ahlukeneyo afunyenwe kumatyathanga abo asecaleni. Ezi zi-hydrophobic, i-hydrophilic, i-acidic, i-amino acid esisiseko kunye nevumba elimnandi.

Lilonke, ulwahlulo lweeamino acid luntsonkothile kakhulu kwaye zininzi izinto ekufuneka zijongwe. Nangona kunjalo, zihlelwa ikakhulu ngokusekelwe kwii-amino acids ezibalulekileyo nezingabalulekanga, kunye namaqela ahlukeneyo kumatyathanga abo asecaleni.

Ukongezwa kweAmino Acid kunye neeNzuzo

Ii-amino acids zisebenza njengeebhloko zokwakha ezisisiseko kwiprotein synthesis emzimbeni. Kukho ii-amino acid ezingama-20 ezahlukeneyo emzimbeni kwaye zidlala indima phantse kuyo yonke imisebenzi. Iiprotheyini ezithatyathwe ekutyeni ngokuyintloko ziqhekeka zibe zii-amino acids yinkqubo yokwetyisa kwaye zisetyenziswa kulwakhiwo lweemolekyuli zeprotheyini ezithe ngqo ngumzimba. Nangona kunjalo, kwezinye iimeko, kunokuba nzima ukufumana ii-amino acids ezaneleyo kwaye kwezi meko, izongezo ze-amino acid zinokuba yimfuneko.

Kukho iinzuzo ezininzi ekusebenziseni izongezo ze-amino acid. Iimbaleki zingasebenzisa izongezo ze-amino acid ukwandisa ubunzima bemisipha kunye nokunyamezela. Ezinye i-amino acids zinefuthe lokukhusela izicubu zomzimba ngokunciphisa ukukhululwa kwehomoni yoxinzelelo i-cortisol emzimbeni. Ngoko ke, banokubonelela ngokukhawuleza, ukulahleka kwemisipha encinci kunye nokukhula kwemisipha kubadlali. Ngaphezu koko, ezinye ii-amino acids zilawula imisebenzi yamajoni omzimba kwaye zonyusa ukuxhathisa komzimba kusulelo.

Enye inzuzo yee-amino acids kukuxhasa imisebenzi yengqondo. Imisebenzi yengqondo ixhomekeke kwii-amino acids ezithile, ezineempembelelo eziphucula imemori, ingqalelo kunye nokugxila. Ngesi sizathu, abantu abaninzi bathatha izongezelelo ze-amino acid ukuxhasa inkumbulo kunye noxinzelelo, ngakumbi ngexesha leemviwo, phambi komboniso obalulekileyo, okanye kwiindawo ezinoxinzelelo lomsebenzi.

Izongezelelo ze-amino acid zinokubonelela ngeenzuzo ezininzi xa zisetyenziswe ngokwexabiso elifanelekileyo kunye nenjongo efanelekileyo. Nangona kunjalo, njengaso nasiphi na isongezelelo okanye iyeza, linokuba neziphumo ebezingalindelekanga ezithile. Ke ngoko, kubalulekile ukudibana nengcali yezempilo ngaphambi kokusebenzisa naziphi na izongezo okanye amayeza.

Imithombo yokutya eneAmino Acid

Ii-amino acids ziibhloko zokwakha zeeproteni kwaye zibaluleke kakhulu kumzimba womntu. Umzimba udinga i-amino acids ukukhula, ukulungiswa, imisebenzi yehomoni kunye ne-enzymatic. Naku ukutya okuqulethe i-amino acids:

1. Ii-amino acids zifumaneka kwimithombo yeprotheyini. Nangona kunjalo, ezinye ii-amino acids zinokufumaneka kwimithombo engeyiyo yokutya. Ezi zaziwa njengee-amino acids ezibalulekileyo kwaye azinakuveliswa ngumzimba womntu, ngoko ke kufuneka zifunyenwe ekutyeni.
2. Okunye ukutya yimithombo efanelekileyo yee-amino acids ezibalulekileyo. Ngokomzekelo, inyama ebomvu, inkukhu, intlanzi, iimveliso zobisi, amaqanda, iquinoa, iimbotyi zesoya, ishrimps neecashews kukutya okutyebileyo ngeeamino acids ezibalulekileyo.
3. Ukongeza, izongezo ze-amino acid ziyafumaneka. Ezi zihlala zisetyenziswa ngabadlali kunye nabakhi bomzimba kwaye zisetyenziselwa ukuhlawulela ukunqongophala kwee-amino acids ezibalulekileyo.

Ngenxa yoko, imithombo engeyiyo yokutya ye-amino acids kukutya kuphela kunye nezongezo ezityebileyo kwii-amino acids ezibalulekileyo. Ngokutya oku kutya, sinokubonelela ngazo zonke ii-amino acids ezifunwa ngumzimba wethu. Nangona kunjalo, ukutya imali eninzi kunokukhokelela kwiingxaki zempilo, ngoko kubalulekile ukulandela ukutya okunokulinganisela kwaye ufune iingcebiso zeengcali.

Ukwakhiwa komzimba kunye neeAmino Acids

Ukwakhiwa komzimba luhlobo lokuzilolonga olwenziwayo ukwandisa ubunzima bemisipha kunye nethoni. Injongo yalo msebenzi kukwenza izihlunu zakho zomelele kwaye zibe nkulu ngokufaka umlinganiselo othile woxinzelelo kwizihlunu. Ukwakhiwa komzimbaIsekelwe kuqeqesho oluqhelekileyo, isondlo kunye neshedyuli yokulala.

• Ii-amino acids ziibhloko zokwakha iiproteni. Xa usenza uqeqesho lokwakha umzimba, izicubu ze-muscle zonakaliswe kwaye iiprotheni ziyadingeka ukulungisa nokukhulisa lo monakalo. Ii-amino acids ngamasuntswana angasetyenziselwa ukwenziwa kweeproteni.
• Abakhi bomzimba basebenzisa izongezo ze-amino acid kwiinkqubo zabo zesondlo. Eyaziwa ngokuba yi-leucine, isoleucine kunye ne-valine BCAAs's zezona zibalulekileyo amino acids ekukhuleni kwezihlunu. Ezi amino acids zikhuthaza ukukhula kwezihlunu ngokukhawulezisa iprotein yemisipha.
• Ukongezelela, ezinye ii-amino acids ezifana ne-glutamine, i-arginine kunye ne-lysine nazo zibalulekile kuphuhliso lwemisipha. Ezi amino acids zixhasa iprotheyini ye-muscle synthesis kunye nokuthintela umonakalo ongakumbi wemisipha.

Nangona kunjalo, ngaphambi kokuba uthathe izongezo ze-amino acid, kubalulekile ukuthetha nogqirha wakho okanye isondlo. Ukongezelela, ukutya okunokulinganisela kunye neshedyuli yokulala kufuneka ilandelwe kunye nenkqubo yakho yokwakha umzimba. Ngale ndlela, unokwandisa ukukhula kwemisipha yakho kwaye wakhe umzimba ophilileyo.

Uphando ngokubaluleka kweeAmino Acids

Ii-amino acids zezona zinto ziphambili kwiprotein synthesis kwaye zibalulekile kwimisebenzi eyahlukeneyo emzimbeni womntu. I-Amino acids inoxanduva lokulungiswa kwemisipha kunye nezicubu, umsebenzi we-immune system, ukuveliswa kwamandla kunye nokulawulwa kwehomoni.

Uphononongo lubonisa ukuba i-amino acids ibaluleke kakhulu kwiimbaleki kunye nabenza umthambo. Emva kokwenza umthambo, umzimba udinga i-amino acids ukulungisa izihlunu kunye nokukhula. Ukongezelela, inani elaneleyo le-amino acids liyimfuneko ukuze izihlunu zisebenze ngokufanelekileyo. Ukongezelela, ngokunyuka kweprotheni synthesis, imisipha inokuvelisa amandla ngokufanelekileyo kwaye ibambezele ukukhathala.

Ii-amino acids zikwaxhasa amajoni omzimba. Isistim somzimba esilungileyo sinokunceda ukukhusela kwizifo kwaye sincede ukulwa neentsholongwane. Ezinye ii-amino acids zisebenza ngokukodwa ekomelezeni amajoni omzimba.

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Ekubeni ii-amino acids zibalulekile kumzimba womntu, kufuneka zithathwe ngomlinganiselo owaneleyo. Ngezongezo ezifana nenkxaso yesondlo okanye imivalo yeprotheyini, kunokuba lula ukufumana i-amino acids efunwa ngumzimba. Kodwa kunjalo, ukulandela ukutya okunokulinganisela yeyona ndlela ilungileyo yokufumana isixa esifanelekileyo.

Iindlela ezisetyenzisiweyo ukunyusa amaNqanaba e-Amino Acid

Ii-amino acids zibhloko zokwakha ezibalulekileyo kwiprotein synthesis emzimbeni. Ke ngoko, ukonyusa amanqanaba e-amino acid kubaluleke kakhulu, ngakumbi kwiimbaleki kunye nabathandi bokuqina. Iindlela ezisetyenziselwa ukunyusa amanqanaba e-amino acid ziquka:

1. Ukutya ukutya okuneprotheyini eninzi: Ukutya okutyebileyo kwiprotheyiniinceda umzimba wenze ii-amino acids ezininzi. Ukutya okunjalo kubandakanya inyama, intlanzi, inkukhu, amaqanda, iimveliso zobisi, iprotheni yesoya, iilentile, ii-chickpeas kunye neembotyi, njl. ukubaleka.
2. Ukusebenzisa izongezelelo ze-BCAA: I-BCAA (i-Branched-Chain Amino Acids) izongezo zisetyenziswa ngokuqhelekileyo ngabadlali njengendlela yokuxhasa ukukhula kwemisipha kunye nokulungiswa.
3. Ukusebenzisa izongezelelo ze-EAA: I-EAA (i-Essential Amino Acids) izongezelelo ziqulethe i-amino acids ezibalulekileyo kwaye zibonelela ngeebhloko zokwakha ezisisiseko ezifunwa ngumzimba, ngakumbi kwi-protein synthesis.
4. Ukusebenzisa ii-amino acid complexes: Ii-amino acid complexes zinceda ukuhlangabezana neemfuno zomzimba kuzo zonke ii-amino acids.
5. Ukutya i-carbohydrates kunye ne-amino acids: I-carbohydrates inceda ukwandisa izitolo ze-glycogen emzimbeni, onika amandla amaninzi kwaye ikuvumela ukuba uhlale ixesha elide ngexesha loqeqesho.

Imizekelo embalwa yeendlela ezisetyenziselwa ukwandisa amanqanaba e-amino acid inikwa. Ukongezelela, ukulala, ukuphepha uxinzelelo kunye nokusetyenziswa kwamanzi okwaneleyo kunokunceda ukwandisa amanqanaba e-amino acid. Nangona kunjalo, akufanele usebenzise izongezo okanye ezinye iindlela ngaphandle kokuthetha nogqirha okanye i-dietitian.

Umthombo:

1. https://medlineplus.gov/ency/article/002222.htm#:~:text=Amino%20acids%20are%20molecules%20that,down%2C%20amino%20acids%20are%20left.
2. https://my.clevelandclinic.org/health/articles/22243-amino-acids
3. https://www.healthline.com/nutrition/essential-amino-acids
4. http://www.biology.arizona.edu/biochemistry/problem_sets/aa/aa.html
5. https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0184-9