Ayyukan Amino Acid a Jiki
Amino acid su ne ginshiƙan gina furotin, suna taka muhimmiyar rawa a kusan kowace hanyar rayuwa a jikin ɗan adam. Idan muka ci abinci mai wadataccen furotin - kamar nama, kifi, ƙwai, madara, goro, da tempeh - jiki yana raba furotin zuwa amino acid. Ana sake amfani da waɗannan amino acid don ginawa da gyara nama, samar da enzymes da hormones, har ma da tallafawa tsarin garkuwar jiki. Saboda faffadan ayyukansu, ana kiran amino acid a matsayin "tubalan gina rayuwa," suna taimaka wa jiki ya kasance cikin koshin lafiya kuma ya yi aiki yadda ya kamata.
Menene Amino Acid?
A taƙaice dai, amino acid ƙwayoyin halitta ne da suka ƙunshi carbon, hydrogen, oxygen, nitrogen, da kuma, a wasu lokuta, sulfur. Jikin ɗan adam yana amfani da kusan amino acid masu mahimmanci 20 don samar da furotin. An rarraba waɗannan amino acid zuwa rukuni uku: amino acid masu mahimmanci, marasa mahimmanci, da kuma amino acid masu mahimmanci na yanayi.
1. Muhimman amino acid amino acid ne da jiki ba zai iya samar da su da isasshen yawa ba, don haka dole ne a same su daga abinci.
2. Jiki zai iya samar da amino acid marasa mahimmanci.
3. Jiki yakan samar da amino acid na sharaɗi, amma a wasu yanayi - kamar rashin lafiya, damuwa mai tsanani, rauni, ko girma - buƙatar ta ƙaru ta yadda ake buƙatar ƙarin abinci.
Fahimtar nau'ikan amino acid yana da mahimmanci domin mu fahimci dalilin da yasa daidaitaccen abinci mai ɗauke da furotin mai kyau yake da matuƙar muhimmanci don tallafawa lafiya.
Ayyukan Amino Acid a Jiki
1. Ginawa da Gyaran Nau'in Jiki
Aikin amino acid da aka fi sani shine samar da sunadaran gina jiki, wanda ake buƙata don ginawa da gyaran kyallen jiki. Tsokoki, fata, gashi, farce, da sauran gabobi suna buƙatar furotin a matsayin tubalan gina jiki. Lokacin da lalacewar kyallen jiki ta faru - misali, bayan motsa jiki, rauni, ko lokacin warkar da rauni - jiki yana buƙatar amino acid don hanzarta gyaran ƙwayoyin halitta da sake farfaɗo da kyallen.
Ga 'yan wasa masu aiki, amino acid suna da mahimmanci don murmurewa tsoka. Wasu amino acid, kamar leucine, isoleucine, da valine (wanda aka fi sani da BCAAs), suna da hannu a cikin haɗakar furotin na tsoka kuma suna taimakawa rage lalacewar tsoka bayan motsa jiki mai tsanani.
2. Samar da Enzymes waɗanda ke Daidaita Halayen Metabolic
Enzymes "masu kara kuzari" ne da ke hanzarta halayen sinadarai a jiki—gami da narkewar abinci, samar da makamashi, samuwar DNA, da sauran hanyoyi da yawa. Enzymes galibi suna ƙunshe da sunadaran, waɗanda aka samo daga amino acid. Idan ba tare da isasshen amino acid ba, samar da enzymes na iya raguwa, wanda ke haifar da rashin ingantaccen tsarin metabolism.
Misali, enzymes na narkewar abinci suna taimakawa wajen rarraba carbohydrates, fats, da sunadarai zuwa nau'ikan da za a iya sha. Idan aikin enzymes ya lalace, jiki zai iya fuskantar matsaloli wajen narkewar abinci da kuma shan abubuwan gina jiki.
3. Yana Taimakawa Samar da Hormones Kuma Yana Daidaita Ayyukan Jiki
Ana yin yawancin hormones daga amino acid ko sunadarai. Hormones suna aiki a matsayin "manzanni" waɗanda ke tsara ayyuka daban-daban - daga girma da metabolism zuwa yanayi har ma da tsarin haihuwa.
Misali, sinadarin insulin, wanda ke daidaita matakan sukari a jini, wani sinadari ne da ke dauke da furotin. Idan babu isasshen amino acid, samar da wasu sinadarai na iya kawo cikas, wanda hakan ke shafar daidaiton tsarin jiki.
4. Yana tallafawa tsarin garkuwar jiki
Tsarin garkuwar jiki yana buƙatar sunadaran gina jiki don samar da garkuwar jiki da kuma sassa daban-daban na kariya daga jiki. Kwayoyin rigakafi sunadarai ne da ke taimaka wa jiki ya gane da kuma yaƙar ƙwayoyin cuta, ƙwayoyin cuta, da sauran abubuwan da ba na waje ba. Haka kuma ana amfani da amino acid don samar da ƙwayoyin rigakafi da ƙwayoyin cuta waɗanda ke shiga tsakani wajen mayar da martani ga kumburi.
Idan shan furotin da amino acid bai isa ba, mutum zai iya kamuwa da cututtuka, warkar da raunuka na iya zama a hankali, kuma murmurewa daga rashin lafiya na iya ɗaukar lokaci mai tsawo.
5. Ka Zama Tushen Makamashi Idan Ana Bukata
Duk da cewa manyan hanyoyin samar da makamashi a jiki sune carbohydrates da fats, ana iya amfani da amino acid don samar da makamashi idan yawan sinadarin kalori bai isa ba. A lokacin azumi mai tsawo, abinci mai ƙarancin kalori, ko kuma motsa jiki mai ƙarfi ba tare da isasshen kuzari ba, jiki na iya raba furotin zuwa amino acid don samar da makamashi.
Duk da haka, amfani da amino acid don samar da makamashi ba abu ne mai kyau ba, domin ya kamata a fi mai da hankali kan gyaran nama da kuma kula da shi. Idan wannan ya ci gaba na dogon lokaci, jiki zai iya fuskantar asarar tsoka.
6. Yana Taimakawa Sufuri da Ajiye Abubuwa Masu Muhimmanci
Wasu sunadaran suna aiki ne don jigilar ko adana muhimman abubuwa a cikin jini. Misali, Hemoglobin yana jigilar iskar oxygen daga huhu a ko'ina cikin jiki. Hemoglobin ya ƙunshi amino acid, kuma kasancewarsa yana da mahimmanci don tabbatar da cewa gabobin jiki suna samun isasshen iskar oxygen.
Bugu da ƙari, sunadaran suna ɗauke da kitse, bitamin masu narkewar mai, da wasu ma'adanai don ƙwayoyin jiki su iya amfani da su. A wata ma'anar, amino acid ba wai kawai yana gina tsarin jiki ba har ma yana tallafawa rarraba abubuwan gina jiki.
7. Kula da Daidaiton Ruwa da pH
Sunadaran da ke cikin jini suna taimakawa wajen daidaita ruwan da ke tsakanin jijiyoyin jini da kyallen jiki. Idan wasu sinadaran furotin suka yi ƙasa, daidaiton ruwan na iya katsewa kuma yana iya haifar da kumburi (edema).
Amino acid kuma suna taimakawa wajen kiyaye daidaiton acid-base (pH) na jiki ta hanyar tsarin buffer. Dole ne jikin ɗan adam ya kiyaye pH na jini a cikin wani yanki mai kunkuntar don gabobin jiki su yi aiki yadda ya kamata. Rashin daidaiton pH na iya shafar aikin enzyme, metabolism, da aikin gabobin.
8. Yana tallafawa aikin kwakwalwa da yanayi
Wasu amino acid suna aiki a matsayin abubuwan da suka zama tushen ga masu ba da hankali ga jijiyoyi, sinadarai da ke taimaka wa ƙwayoyin jijiyoyi su sadarwa. Misali:
– Tryptophan yana da alaƙa da samar da sinadarin serotonin, wanda ke taka rawa wajen daidaita yanayi da barci.
- Tyrosine yana da alaƙa da samar da dopamine da norepinephrine, waɗanda ke shafar kwarin gwiwa, mayar da hankali, da kuma amsawar damuwa.
Saboda haka, isasshen shan amino acid zai iya tallafawa aikin fahimta da kwanciyar hankali na yanayi, kodayake abubuwan da suka shafi tunani da salon rayuwa har yanzu suna taka muhimmiyar rawa.
Tushen Amino Acid daga Abinci
Mafi kyawun tushen amino acid yana fitowa ne daga abinci mai wadataccen furotin. Gabaɗaya, sunadaran dabbobi (nama, kifi, ƙwai, da madara) ana ɗaukar su a matsayin "cikakkun sunadaran" saboda suna ɗauke da dukkan muhimman amino acid a cikin isasshen adadin. Duk da haka, sunadaran shuka suma zasu iya biyan buƙatun amino acid idan aka haɗa su yadda ya kamata, misali:
– Shinkafa da wake
– Burodi na alkama gaba ɗaya da man gyada
- Tempeh tare da kayan lambu da hatsi
Ga mutanen da ke cin abincin ganyayyaki ko na vegan, nau'ikan tushen furotin iri-iri na tsire-tsire suna da mahimmanci don tabbatar da cewa an cika dukkan muhimman amino acid.
Penutup
Amino acid suna da mahimmanci ga lafiya, domin suna da hannu a cikin samuwar tsoka da kyallen jiki, samar da enzymes da hormones, tallafawa tsarin garkuwar jiki, har ma da aikin kwakwalwa. Ta hanyar cin abinci mai kyau da wadataccen furotin, jiki yana samun isassun amino acid don gudanar da ayyuka daban-daban masu mahimmanci. A ƙarshe, kiyaye yawan furotin ba wai kawai yana nufin gina tsoka ba ne, har ma yana nufin tallafawa kusan dukkan tsarin jiki don yin aiki yadda ya kamata kowace rana.
