Ama-amino acid yizinto eziphilayo ezinamathambo e-hydrocarbon namaqembu amabili angeziwe: i-amine ne-carboxyl. Ama-radicals amabili okugcina anquma izakhiwo ezihlukile zama-amino acid - angabonisa izakhiwo zombili ama-acid kanye ne-alkalis: eyokuqala - ngenxa yeqembu le-carboxyl, eyesibili - ngenxa yeqembu lama-amino.
Ngakho-ke, sithole ukuthi ayini ama-amino acid ngokuya ngamakhemikhali ezinto eziphilayo. Manje ake sicabangele umphumela wazo emzimbeni nokusetshenziswa kwawo kwezemidlalo. Kubasubathi, ama-amino acid abalulekile ekubambeni kwawo ku-protein metabolism. Kuvela kuma-amino acid ngamanye ukuthi amaprotheni akhelwe ukukhula kwemisipha emzimbeni wethu - izicubu zomzimba, amathambo, isibindi, izicubu ezihlangene. Ngaphezu kwalokho, amanye ama-amino acid abandakanyeka ngqo ku-metabolism. Isibonelo, i-arginine ibandakanyeka kumjikelezo we-ornithine urea, indlela eyingqayizivele yokuqeda ubuthi i-ammonia, ekhiqizwa esibindini ngesikhathi sokugaya amaprotheni.
- Kusuka ku-tyrosine ku-adrenal cortex, ama-catecholamines ahlanganiswa - i-adrenaline ne-norepinephrine - ama-hormone anomsebenzi wawo ukugcina ithoni yohlelo lwezinhliziyo, impendulo esheshayo esimweni esicindezelayo.
- I-Tryptophan iyisandulela se-hormone yokulala i-melatonin, ekhiqizwa engxenyeni ye-pineal yobuchopho - i-pineal gland. Ngokushoda kwale-amino acid ekudleni, inqubo yokulala iba yinkimbinkimbi ngokwengeziwe, ukuqwasha kanye nezinye izifo eziningi ezibangelwa yiyo.
Kungabhalwa isikhathi eside, kepha ake sihlale ku-amino acid, inani lalo likhulu kakhulu kubagijimi nakubantu ababambe iqhaza ngokulingene kwezemidlalo.
Yini i-glutamine?
I-Glutamine iyi-amino acid ekhawulela ukuhlanganiswa kwamaprotheni akha izicubu zethu zomzimba - ama-lymph node nokwakheka ngakunye kwezicubu ze-lymphoid. Ukubaluleka kwalolu hlelo kunzima ukukucabanga ngokweqile: ngaphandle kokumelana ngokufanele nezifo, asikho isidingo sokukhuluma nganoma iyiphi inqubo yokuqeqesha. Ngaphezu kwalokho, konke ukuzivocavoca - noma ngabe ngabe uchwepheshe noma umfundela - kungukucindezelwa okulinganiselwe komzimba.
Ukucindezeleka yisimo esidingekayo sokuhambisa "iphuzu lethu lokulinganisa", okungukuthi, ukudala izinguquko ezithile zamakhemikhali nezomzimba emzimbeni. Noma yikuphi ukucindezeleka kuyisixwayiso sokuphendula okuhlanganisa umzimba. Esikhathini esichaza ukuhlehliswa kokuphambuka kokuphendula kwesistimu ye-sympathoadrenal (okungukuthi, ingukucindezeleka), kuncipha ekwandeni kwezicubu ze-lymphoid. Ngalesi sizathu, inqubo yokubola idlula isilinganiso sokuhlanganiswa, okusho ukuthi amasosha omzimba ayenziwa buthaka. Ngakho-ke, ukungena okungeziwe kwe-glutamine kunciphisa lo mphumela ongathandeki kodwa ongenakugwenywa wokuzivocavoca umzimba.
Ama-amino acid abalulekile futhi angabalulekile
Ukuqonda ukuthi ayini ama-amino acid abalulekile kwezemidlalo, udinga ukuthi ube nokuqonda okujwayelekile kwamaprotheni metabolism. Amaprotheni adliwe ngabantu ezingeni lomgudu wamathumbu acutshungulwa ama-enzyme - izinto ezidiliza ukudla esikudlile.
Ngokuyinhloko, amaprotheni ahlahlela kuqala kuma-peptide - amaketanga ngamanye ama-amino acid angenaso isakhiwo sendawo yesine. Futhi vele ama-peptide azohlukana abe ama-amino acid ngamanye. Labo, nabo, bahlanganiswa nomzimba womuntu. Lokhu kusho ukuthi ama-amino acid angena egazini futhi kusuka kulesi sigaba kuphela angasetshenziswa njengemikhiqizo yokwenziwa kwamaprotheni omzimba.
Uma sibheka phambili, sizothi ukutholwa kwama-amino acid kwezemidlalo kufinyeza lesi sigaba - ama-amino acid ngamunye azongena ngokushesha ezinqubeni zegazi kanye ne-synthesis, futhi umphumela webhayoloji wama-amino acid uzofika ngokushesha.
Kukhona ama-amino acid angamashumi amabili esewonke. Ukuze inqubo yokuhlanganiswa kwamaprotheni emzimbeni womuntu ikwazi ukusebenza ngokomthetho, i-spectrum ephelele kufanele ibe khona ekudleni komuntu - wonke ama-20 compounds.
Akunakubuyiselwa ndawo
Kusukela kulo mzuzu kuqhubeke, kuvela umqondo wokungabuyiseki esikhundleni. Ama-amino acid abalulekile yilawo umzimba wethu ongenakuzenzela wona ngokwawo kusuka kwamanye ama-amino acid. Futhi lokhu kusho ukuthi zizovela, ngaphandle kokudla, akukho ndawo. Kukhona ama-amino acid ayi-8 kanye nama-2 angashintshwa.
Cabanga etafuleni lapho kutholakala khona ukudla i-amino acid ngayinye ebalulekile nokuthi iyiphi indima yayo emzimbeni womuntu:
| Igama | Imiphi imikhiqizo equkethe | Indima emzimbeni |
| I-Leucine | Amantongomane, oats, inhlanzi, amaqanda, inkukhu, udali | Yehlisa ushukela egazini |
| Isoleucine | Chickpeas, udali, cashews, inyama, soy, inhlanzi, amaqanda, isibindi, alimondi, inyama | Ibuyisa izicubu zemisipha |
| Lysine | I-amaranth, ukolweni, inhlanzi, inyama, imikhiqizo eminingi yobisi | Uhlanganyela ukumuncwa calcium |
| U-Valine | Amantongomane, amakhowe, inyama, imidumba, imikhiqizo yobisi, okusanhlamvu okuningi | Uhlanganyela ezinhlelweni zokushintshana kwe-nitrogen |
| I-Phenylalanine | Inkabi, amantongomane, ushizi wekotishi, ubisi, inhlanzi, amaqanda, imidumba ehlukahlukene | Ukuthuthukisa inkumbulo |
| Threonine | Amaqanda, amantongomane, ubhontshisi, imikhiqizo yobisi | Ihlanganisa i-collagen |
| I-Methionine | Ubhontshisi, ubhontshisi, amaqanda, inyama, inhlanzi, imidumba, udali | Ubamba iqhaza ekuvikelweni kwemisebe |
| I-Tryptophan | I-Sesame, i-oats, i-legumes, amakinati, amantongomane ephayini, imikhiqizo eminingi yobisi, inkukhu, i-turkey, inyama, inhlanzi, izinsuku ezomisiwe | Kuthuthukisa nokulala okujulile |
| I-Histidine (ngokwengxenye ayinakushintshwa) | Ama-lentile, ubhontshisi, amakinati, i-tuna, isalmon, inyama yenkomo nezinhlamvu zezinkukhu, ithenda yengulube | Ihlanganyela ekuphenduleni okulwa nokuvuvukala |
| I-Arginine (engashintshiwe kancane) | I-yogurt, imbewu yesesame, imbewu yamathanga, ushizi waseSwitzerland, inyama yenkomo, ingulube, amakinati | Ikhuthaza ukukhula nokulungiswa kwezicubu zomzimba |
Ama-amino acid atholakala ngobuningi obanele emithonjeni yezilwane yamaprotheni - inhlanzi, inyama, izinkukhu. Ekungabikho kokudla okunjalo ekudleni, kunconywa kakhulu ukuthatha ama-amino acid alahlekile njengezengezo ekudleni kwezemidlalo, okubaluleke kakhulu kubasubathi bemifino.
Lesi sakamuva kufanele sigxile kwizithasiselo ezinjenge-BCAAs, inhlanganisela ye-leucine, i-valine, ne-isoleucine. Kungenxa yala ma-amino acid okuthi "ukwehliswa" kungenzeka ekudleni okungenayo imithombo yamaprotheni ezilwane. Kumsubathi (kokubili uchwepheshe nomfundisikazi), lokhu akwamukelekile neze, ngoba ngokuhamba kwesikhathi kuzoholela ekotabolism kusuka ezithweni zangaphakathi nasezifweni zakamuva. Okokuqala, isibindi sinenkinga yokushoda kwama-amino acid.
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Kuyashintshwa
Ama-amino acid angashintshwa nendima yawo kubhekwe kuthebula elingezansi:
| Igama | Indima emzimbeni |
| Alanin | Uhlanganyela esibindini gluconeogenesis |
| Amaprotheni | Ubhekene nokwakha isakhiwo se-collagen esiqinile |
| I-Levocarnitine | Isekela iCoenzyme A |
| I-Tyrosine | Ubhekele umsebenzi we-enzymatic |
| USerine | Ubhekele ukwakha amaprotheni emvelo |
| I-Glutamine | Ihlanganisa amaprotheni emisipha |
| IGlycine | Yehlisa ukucindezeleka futhi yehlise ulaka |
| I-cysteine | Kuthinta kahle ukuthungwa kwesikhumba nesimo |
| I-Taurine | Inomphumela we-metabolic |
| I-Ornithine | Ubamba iqhaza biosynthesis of urea |
Kwenzekani kuma-amino acid namaprotheni emzimbeni wakho
Ama-amino acid angena egazini asakazwa ngokuyinhloko ezicutshini zomzimba, lapho zidingeka khona kakhulu. Uma unokwehliswa kwama-amino acid athile, ukufaka amaprotheni athe xaxa acebile kuwo noma ukufaka ama-amino acid athe xaxa kuzoba lusizo olukhulu.
Amaprotheni synthesis avela ezingeni leselula. Iseli ngalinye line-nucleus - ingxenye ebaluleke kakhulu yeseli. Kukuyo lapho kufundwa khona futhi kukhiqizwe imininingwane yezofuzo. Eqinisweni, lonke ulwazi mayelana nokwakheka kwamaseli lufakwe ngokulandelana kwama-amino acid.
Ungawakhetha kanjani ama-amino acid kumuntu owenza amateur ojwayelekile ongena ngokulingene kwezemidlalo izikhathi 3-4 ngesonto? Akunakwenzeka. Akazidingi nje.
Izincomo ezilandelayo zibaluleke kakhulu kumuntu wanamuhla:
- Qala ukudla njalo ngasikhathi sinye.
- Linganisa indlela odla ngayo amaprotheni, amafutha nama-carbohydrate.
- Susa ukudla okusheshayo nokudla okusezingeni eliphansi ekudleni.
- Qala ukuphuza amanzi anele - 30 ml ngekhilogremu ngalinye lesisindo somzimba.
- Nika ushukela ocwengekile.
Lokhu kukhwabanisa okulula kuzoletha okuningi kunokungeza noma yiluphi uhlobo lwezithasiselo ekudleni. Ngaphezu kwalokho, izithasiselo ngaphandle kokubheka lezi zimo ngeke zisize ngalutho.
Kungani wazi ukuthi yini ama-amino acid owadingayo uma ungazi ukuthi uzodlani? Wazi kanjani ukuthi ama-cutlets asendlini yokudlela enziwa ngani? Noma amasoseji? Noma iyini inyama esendlini ye-burger cutlet? Ngeke sisho lutho ngokushaywa kwe-pizza.
Ngakho-ke, ngaphambi kokwenza isiphetho ngesidingo sama-amino acid, udinga ukuqala ukudla ukudla okulula, okuhlanzekile nokunempilo bese ulandela izincomo ezichazwe ngenhla.
Okufanayo kuya ekudleni okungeziwe kwamaprotheni. Uma unamaprotheni ekudleni kwakho, inani elingu-1.5-2 g ngekhilogremu lesisindo somzimba ngamunye, awudingi amanye amaprotheni angeziwe. Kungcono ukusebenzisa imali yakho uthenga ukudla okusezingeni.
Kubalulekile futhi ukuqonda ukuthi amaprotheni nama-amino acid akuyona imithi yokwelapha! Lezi yizithasiselo nje zokudla okunempilo. Futhi igama elingukhiye lapha izithasiselo. Bangeze njengoba kudingeka.
Ukuze uqonde uma kunesidingo, udinga ukulawula indlela odla ngayo. Uma usudlulile kulezi zinyathelo ezingenhla futhi wabona ukuthi ama-supplements asadingeka, into yokuqala okufanele uyenze ukuya esitolo sezokudla sezemidlalo bese ukhetha umkhiqizo ofanele ngokuya ngamakhono akho wezezimali. Ukuphela kwento okufanele abaqalayo bangayenzi ukuthenga ama-amino acid ngokunambitheka kwemvelo: kuzoba nzima ukuwaphuza ngenxa yomunyu wawo omkhulu.
Ukulimala, imiphumela emibi, ukuphikisana
Uma unesifo esibonakala ngokungabekezelelani kwe-amino acid eyodwa, wazi ngayo kusukela ekuzalweni, njengabazali bakho. Le amino acid kufanele igwenywe ngokuqhubekayo. Uma lokhu kungenjalo, asikho isidingo sokukhuluma ngobungozi nokuphikisana kwezithasiselo, ngoba lezi izinto zemvelo ngokuphelele.
Ama-amino acid ayingxenye yamaprotheni, amaprotheni ayingxenye ejwayelekile yokudla komuntu. Konke okuthengiswa ezitolo zokudla okunempilo akukhona okomuthi! Amateurs kuphela angakhuluma ngohlobo oluthile lokulimala nokuphikisana. Ngesizathu esifanayo, akunangqondo ukucabanga ngomqondo onje ngemiphumela emibi yama-amino acid - ngokusetshenziswa okulingene, ngeke kube khona ukusabela okungekuhle.
Thatha indlela esangulukile ekudleni kwakho nakuqeqesho lwezemidlalo! Yiba nempilo!
