Sei Zvinokosha zveAmino Acids Zvichikosha?
MaAmino acid ndiwo maburi makuru emapuroteni, akakosha pamabasa akasiyana-siyana ehupenyu uye maitiro ekugadzirisa muviri mumuviri wemunhu. Pamaamino acid makumi maviri anodiwa nemuviri, mapfumbamwe akarongwa seanokosha maamino acids. MaAmino acids anokosha haagone kugadzirwa nemuviri uye anofanira kuwanikwa kuburikidza nekudya kwedu. Muchinyorwa chino, tichaongorora kukosha kwemaamino acids akakosha, mabasa awo, uye manyuko ezvekudya ane zvakawanda muzvikafu izvi.
Chii Chinonzi Essential Amino Acids?
Kazhinji, maamino acids mamorekuru anoshanda semabhuroko ekuvaka mapuroteni. Mapuroteni aya, zvakare, anoita basa rakakosha mune zvese zvinoitika mumuviri uye mashandiro emuviri. Maamino acid mapfumbamwe akarongwa seakakosha ndeaya:
1. Histidine
2. Isoleucine
3. Leucine
4. Lysine
5. Methionine
6. Phenylalanine
7. Threonine
8. Tryptophan
9. Valin
Muviri wemunhu haugone kugadzira maamino acid aya anokosha pachawo, saka tinofanira kuawana kubva muchikafu.
Mabasa eEssential Amino Acids
Amino acid imwe neimwe inokosha ine basa rayo rakasiyana rinoita kuti muviri uve neutano hwakanaka. Heino tarisiro yakadzama yemabasa avo akasiyana-siyana:
1. Histidine: Amino acid iyi inokosha pakugadzirwa kwehistamine, neurotransmitter inokosha mukudzivirira muviri, kugaya chikafu, uye kurara nekumuka. Histidine inodiwawo kuchengetedza myelin, iyo inodzivirira masero etsinga.
2. Isoleucine: Isoleucine inonyanya kushanda mukugadzirwa kwetsandanyama uye inokosha pakuvandudza kupora kwetsandanyama uye kuwedzera kutsungirira kwemuviri. Isoleucine inobatsirawo kuchengetedza simba rakaringana.
3. Leucine: Inozivikanwa nebasa rayo mukugadzirwa kwemapuroteni uye kupora kwetsandanyama, leucine inobatsirawo kudzora huwandu hweshuga muropa uye inosimudzira kupora kwemaronda.
4. Lysine: Iyi amino acid inotsigira kukura, kunyudzwa kwecalcium, uye kugadzirwa kwemahormone, maenzyme, uye ma antibodies. Lysine inoitawo basa mukugadzirwa kwe collagen ne elastin, izvo zvakakosha kune ganda rine hutano nedzimwe nhengo.
5. Methionine: Methionine inodiwa pakugadzirwa kwemuviri uye kubviswa kweropa mumuviri. Inobatsirawo mukunyudzwa kwemaminerari akadai seselenium ne zinc. Methionine inotungamira kune mamwe macompounds akadai setaurine ne homocysteine.
6. Phenylalanine: Iyi ndiyo nzira yekutanga kune ma neurotransmitters akadai se dopamine, norepinephrine, uye epinephrine. Saka, phenylalanine inoita basa rakakosha mukudzora mafungiro uye kushanda kwepfungwa.
7. Threonine: Inobatsira pakushanda kwemuviri, threonine inobatsirawo pakuumbwa kwecollagen ne elastin. Inotsigirawo kushanda kwechiropa uye kushandiswa kwemafuta mumuviri.
8. Tryptophan: Inozivikanwa nebasa rayo mukugadzirwa kweserotonin, neurotransmitter inokanganisa mafungiro, kurara, uye chishuwo chekudya. Tryptophan inogonawo kushandurwa kuita melatonin, iyo inodzora kurara.
9. Valine: Inokosha pakukura kwetsandanyama nekuvandudza muviri. Valine inobatsirawo kudzora huwandu hweshuga muropa uye inotsigira mashandiro epfungwa.
Manyuko eAmino Acids Akakosha muChikafu
Kuti muviri uwane maamino acid akakosha, zvakakosha kuisa mapuroteni akazara mukudya kwedu. Mapuroteni akazara chikafu chine maamino acid mapfumbamwe akakosha. Heano mimwe mienzaniso yezvikafu zvakapfuma mumaamino acid akakosha:
1. Nyama nehuku: Nyama yemombe, nyama yenguruve, huku, nekakuku zvinobva mumapuroteni emhuka uye zvine maamino acids akawanda.
2. Hove neHove: Hove dzakadai sesalmon, tuna, uye mackerel pamwe nehove dzakadai seshrimp neshellfish isarudzo dzakanaka kwazvo.
3. Mazai Nezvigadzirwa Zvemukaka: Mazai, mukaka, yogati, nechizi hazvina kupfuma muprotein chete asiwo zvinopa maamino acid ese anodiwa nemuviri.
4. Zvinowanikwa Mumiti: Kunyange zvazvo zvichiwanzo kuwanikwa mapuroteni asina kukwana mumiti, pane zvimwe zvisingawanikwe, zvakaita sequinoa, soya, uye zvigadzirwa zve soya zvakaita se tofu ne tempeh. Nekubatanidza zvakasiyana-siyana zvinowanikwa mumiti zvakaita semupunga nebhinzi, unogona zvakare kuwana amino acid yakakwana.
Zviratidzo zveKushomeka kweAmino Acid Yakakosha
Kushomeka kwemaamino acid kunogona kukonzera matambudziko akasiyana-siyana ehutano. Zvimwe zviratidzo zvekushomeka zvinosanganisira:
1. Kushaya Simba kwetsandanyama uye Kuneta: Kana munhu asina maamino acid akakwana ekugadzirisa nekuchengetedza tsandanyama, anogona kunzwa asina simba uye kuneta nekukurumidza.
2. Matambudziko eGanda neBvudzi: Kushomeka kwemaamino acid, ayo anoita basa guru mukugadzirwa kwecollagen, kunogona kukanganisa hutano hweganda nebvudzi. Izvi zvinogona kukonzera ganda rakaoma, kurasikirwa nebvudzi, uye kutyoka kwenzara.
3. Matambudziko Epfungwa Nemanzwiro: Sezvo mamwe maamino acid akakosha achibatsira mukuita neurotransmitters, kushaya simba kunogona kukanganisa mafungiro nekushanda kwepfungwa, zvichikonzera zviratidzo zvakaita sekuora mwoyo, kuzvidya mwoyo, uye kukanganiswa kwehope.
4. Kupora Kwemaronda Zvishoma Nezvishoma: Maamino acids anokosha anoita basa guru mukupora nekuvandudza maronda. Kushaikwa kwemaamino acids kunogona kunonotsa kupora kwemaronda.
5. Simba reMuviri Risina Kusimba: Kushaikwa kwezvinovaka muviri izvi kunogona kukanganisa kugadzirwa kwemasoja emuviri, ayo akakosha pakushanda kwemuviri.
Mabhenefiti Ekushandisa MaAmino Acids Akakosha
Kukosha kwemaamino acids akakosha hakufanirwe kuregeredzwa, tichifunga nezvemabhenefiti aanoita:
1. Kupora uye Kukura kweTsunda: Vatambi, vanovaka muviri, uye vanhu vanodzidziswa zvakanyanya vanoda maamino acid akakosha kuti tsandanyama dzipore uye dzikure.
2. Hutano Hwepfungwa Nehwepfungwa: MaAmino acid akadai setryptophan nephenylalanine anoita basa guru mukugadzirwa kwema neurotransmitters akakosha, ayo anobatsira kudzora mafungiro uye kuderedza njodzi yezvirwere zvepfungwa.
3. Ganda, Bvudzi, uye Nzara Zvine Utano: Ichi chikafu chakakoshawo pakugadzirwa kwecollagen nekeratin, izvo zviri zvikamu zvikuru zveganda, bvudzi, uye nzara.
4. Inosimudzira Simba reMuviri reKudzivirira: Kuva nechokwadi chekuti muviri unowana maamino acid mapfumbamwe akakosha kunobatsira kuchengetedza simba remuviri rekudzivirira muviri, kurwisa hutachiona, uye kunotsigira kupora kubva mukurwara.
Mhedziso
Maamino acids anokosha anoita basa rakakosha mumabasa akasiyana-siyana ehupenyu ayo akakosha kuhutano hwedu nekugara zvakanaka. Nekunzwisisa kukosha kwezvinovaka muviri izvi uye kuona kuti kudya kwakaringana, tinogona kutsigira mashandiro akanaka emuviri. Kudya mapuroteni akazara akadai senyama, hove, zvigadzirwa zvemukaka, nezvimwe zvinobva mumiti ndiyo nzira yakanakisisa yekugutsa zvinodiwa neamino acids zvakakosha mumuviri wako. Usakanganwa basa rinokosha remaamino acids mapfumbamwe akakosha mukuchengetedza hutano hwako, uye ita sarudzo yekuchenjera yekuaisa mukudya kwako kwezuva nezuva.
