Ngā Mahi a ngā Waikawa Amino i roto i te Tinana
Ko ngā waikawa amino ngā poraka hanga taketake o te pūmua, e whai wāhi nui ana ki te nuinga o ngā tukanga koiora o te tinana tangata. Ina kai tātou i ngā kai whai pūmua—pērā i te mīti, te ika, te hua manu, te miraka, te nati, me te tempe—ka wawahia e te tinana te pūmua hei waikawa amino. Kātahi ka whakamahia anō ēnei waikawa amino hei hanga me te whakatika i ngā kiko, hei whakaputa i ngā whākōkī me ngā homoni, tae atu ki te tautoko i te pūnaha ārai mate. Nā te whānuitanga o ā rātou mahi, ka kiia ngā waikawa amino ko ngā "poraka hanga o te ora," hei āwhina i te tinana kia noho hauora me te mahi pai.
He aha ngā waikawa amino?
He whakarāpopototanga noa iho, ko ngā waikawa amino he ngota i hangaia mai i te waro, te hauwai, te hāora, te hauota, ā, i ētahi wā, te whanariki. E 20 pea ngā waikawa amino nui e whakamahia ana e te tinana tangata hei hanga pūmua. E toru ngā wāhanga o ēnei waikawa amino: ngā waikawa amino nui, ngā waikawa amino kore-nui, me ngā waikawa amino whai-tikanga.
1. Ko ngā waikawa amino tino nui he waikawa amino kāore e taea e te tinana te whakaputa i ngā rahinga e ranea ana, nō reira me tiki mai i te kai.
2. Ka taea e te tinana tonu te hanga i ngā waikawa amino kore-tino nui.
3. Ko ngā waikawa amino ā-tikanga ka taea te whakaputa e te tinana, engari i raro i ētahi āhuatanga—pērā i te mate, te ahotea nui, te whara, te tipu rānei—ka piki ake te hiahia, nō reira me nui ake te kai e kainga ana.
He mea nui te mārama ki ngā momo waikawa amino kia mōhio ai tātou he aha te mea nui ai te kai taurite kei roto ko te pūmua pai hei tautoko i te hauora.
Ngā Mahi a ngā Waikawa Amino i roto i te Tinana
1. Te Hanga me te Whakatika i ngā Kiko Tinana
Ko te mahi tino mōhiotia o ngā waikawa amino ko te hanga pūmua, e hiahiatia ana hei hanga me te whakatika i ngā kiko. Me whai pūmua ngā uaua, te kiri, te makawe, ngā maikuku, me ngā momo whekau hei poraka hanga. Ina pā te kino o te kiko—hei tauira, i muri i te whakakori tinana, i te whara, i te wā rānei e ora ana te patunga—me whai waikawa amino te tinana hei whakatere i te whakatikanga pūtau me te whakaora kiko.
Mō ngā kaitākaro hohe, he mea nui ngā waikawa amino mō te whakaora i ngā uaua. Ko ētahi waikawa amino, pērā i te leucine, te isoleucine, me te valine (e mōhiotia whānuitia ana ko ngā BCAA), e whai wāhi ana ki te hanga pūmua uaua, ā, ka āwhina i te whakaiti i te kino o ngā uaua i muri i te korikori tinana kaha.
2. Te Hanga i ngā Whākōkī hei Whakahaere i ngā Tauhohenga Pūmua
He "kaiwhakaoho" ngā whākōkī e tere ake ai ngā tauhohenga matū i roto i te tinana—tae atu ki te nakunaku kai, te whakaputa pūngao, te hanganga DNA, me te maha atu o ngā tukanga. Ko ngā whākōkī he mea hanga i ngā pūmua, e ahu mai ana i ngā waikawa amino. Ki te kore he nui ngā waikawa amino, ka heke te whakaputanga whākōkī, ka hua ake he koretake o ngā tukanga pākia.
Hei tauira, ka āwhina ngā whākōkī nakunaku ki te wawahi i ngā warowaihā, ngā ngako, me ngā pūmua ki ngā āhua ka taea te mimiti. Mēnā ka ngoikore te mahi a te whākōkī, ka raru pea te tinana ki te nakunaku me te mimiti matūkai.
3. Āwhina i te Hanga Homoni me te Whakahaere i ngā Mahi a te Tinana
He maha ngā homoni e hangaia ana mai i ngā waikawa amino, i ngā pūmua rānei. He "karere" ngā homoni e whakahaere ana i ngā mahi maha—mai i te tipu me te pākia o te tinana ki te wairua, tae noa ki te pūnaha whakaputa uri.
Hei tauira, ko te homoni insulin, e whakahaere ana i ngā taumata huka toto, he homoni i ahu mai i te pūmua. Ki te kore he nui o ngā waikawa amino, ka raru pea te hanga o ētahi homoni, ka pā ki te taurite o ngā pūnaha o te tinana.
4. Tautoko i te Pūnaha Ārai Mate
Me whakamahi ngā pūmua hei hanga i ngā paturopi me ngā wāhanga rerekē o ngā parepare o te tinana mō te pūnaha ārai mate. Ko ngā paturopi he pūmua e āwhina ana i te tinana ki te kite me te whawhai ki ngā huaketo, ngā huakita, me ētahi atu matū ke. Ka whakamahia hoki ngā waikawa amino hei hanga i ngā pūtau me ngā ngota ārai mate e whakahaere ana i ngā urupare mumura.
Ki te kore e ranea te kai i te pūmua me te waikawa amino, ka ngāwari ake te tangata ki te pangia e te mate, ka puhoi ake te whakaora i te patunga, ā, ka roa ake te ora mai i te mate.
5. Hoko hei Pūtake Pūngao ina Hiahiatia
Ahakoa ko ngā warowaihā me ngā ngako ngā pūtake pūngao matua o te tinana, ka taea hoki te whakamahi i ngā waikawa amino hei pūngao ina kore e ranea te kai. I te wā nohopuku roa, i ngā kai tino iti-kaora, i ngā mahi tinana taumaha rānei me te kore e ranea te kai pūngao, ka taea e te tinana te wawahi i te pūmua hei waikawa amino hei wahie.
Heoi, ehara i te mea pai te whakamahi i ngā waikawa amino hei pūngao, nā te mea me aro nui ake te pūmua ki te whakatikatika me te tiaki i ngā kiko. Ki te roa tēnei mahi, ka ngaro pea te papatipu uaua i te tinana.
6. Āwhina i te Kawe me te Rokiroki i ngā Matū Tino Hira
Ko te mahi a ētahi pūmua he kawe, he penapena rānei i ngā matū nui i roto i te toto. Hei tauira, ko te hemoglobin te kawe i te hāora mai i ngā pukahukahu puta noa i te tinana. He mea tito te hemoglobin i ngā waikawa amino, ā, he mea nui tōna noho hei whakarite kia whiwhi ngā whekau i te hāora e ranea ana.
Hei tāpiritanga, kei roto i ngā pūmua ngā ngako, ngā huaora wairewa-ngako, me ētahi kohuke kia taea ai e ngā pūtau o te tinana te whakamahi. Ara, ehara i te mea ko ngā waikawa amino anake te hanga i te hanganga o te tinana engari ka tautoko hoki i te tohatoha matūkai.
7. Kia mau tonu te taurite o te wai me te pH
Ka āwhina ngā pūmua i roto i te toto ki te pupuri i te taurite wai i waenga i ngā oko toto me ngā kiko. Ina iti ētahi taumata pūmua, ka raru pea te taurite wai, ā, ka pupuhi pea (edema).
Ka whai wāhi hoki ngā waikawa amino ki te pupuri i te taurite waikawa-pūtake (pH) o te tinana mā roto i ngā pūnaha ārai. Me pupuri e te tinana tangata te pH toto i roto i te awhe whaiti kia pai ai te mahi a ngā whekau. Ka pāngia te mahi a ngā whākōkī, te pākia o te tinana, me te mahi a ngā whekau e te kore taurite pH.
8. Tautoko i te Mahi a te Roro me te Wairua
Ko ētahi waikawa amino hei matū matua mō ngā neurotransmitters, arā, ngā matū e āwhina ana i ngā pūtau io ki te whakawhitiwhiti kōrero. Hei tauira:
– E pā ana te tryptophan ki te whakaputanga o te serotonin, he mea e whai wāhi ana ki te whakahaere i te wairua me te moe.
– E hono ana te tyrosine ki te whakaputanga o te dopamine me te norepinephrine, ā, e awe ana ēnei i te hihiri, te arotahi, me te urupare ki te ahotea.
Nō reira, mā te nui o te waikawa amino ka taea te tautoko i te mahi hinengaro me te pumau o te wairua, ahakoa he mea nui tonu ngā āhuatanga hinengaro me te āhua o te noho.
Ngā Pūtake o ngā Waikawa Amino mai i te Kai
Ko ngā puna pai rawa atu o ngā waikawa amino i ahu mai i ngā kai whai pūmua. Ko ngā pūmua kararehe (mīti, ika, hua manu, me te miraka) e kiia ana he "pūmua tino oti" nā te mea kei roto i a rātou ngā waikawa amino nui katoa i roto i te nui e ranea ana. Heoi anō, ka taea hoki e ngā pūmua tipu te whakatutuki i ngā hiahia o ngā waikawa amino ina whakakotahihia tika, hei tauira:
– Raihi me ngā pīni
– Parāoa witi katoa me te pata pīnati
– Tempeh me ngā huawhenua me ngā witi
Mō te hunga e kai ana i te kai huawhenua, i te kai vegan rānei, he mea nui te kai i ngā momo pūmua tipu hei whakarite kia ea ngā waikawa amino nui katoa.
Te Katinga
He mea nui ngā waikawa amino mō te hauora, nā te mea e whai wāhi ana rātou ki te hanganga uaua me te kiko, te hanga whākōkī me te homoni, te tautoko i te pūnaha ārai mate, tae atu ki te mahi a te roro. Mā te kai i tētahi kai taurite me te rerekē, he nui ngā pūmua, ka whiwhi te tinana i ngā waikawa amino e ranea ana hei whakahaere i ngā tukanga nui. Hei whakamutunga, ko te pupuri i te kai pūmua ehara i te mea ko te hanga uaua anake, engari ko te tautoko hoki i te nuinga o ngā pūnaha tinana kia mahi pai i ia rā.
