Zomwe zimapangidwanso ndi amino acid

Aliyense amadziwa kuti thupi lathu limamangidwa ndi mapuloteni. Njira zomwe "zomangamanga" zake, kuphatikizapo zomwe zimawonongeka, zimachitika patsiku lililonse, zomwe zikutanthauza kuti tikufunanso zipangizo zomanga thupi. Koma tiyeneranso kupanga mapuloteni enieni - kuchokera ku amino acid. Izi ndizo, amino acid - ichi ndi mbali yofunikira ya thupi lathu, mapuloteni.

Pali zosinthika komanso zosasinthika amino zidulo, komanso zimakhazikika m'malo mwake. Thupi lathu likhoza kupanga m'malo omwe amatha kusinthika amino acid, kaphatikizidwe kosinthika amino zidulo zimachokera ku zina, zosasinthika amino zidulo. Zomwe zimasintha m'malo mwake - izi ndi amino acid zomwe zimayenera kubwera ndi chakudya, ndipo panthawi yomweyi, zimatha komanso zimapangidwira, koma zimakhala zosakwanira. Kufunika kwa amino acid, tiyenera kusamalira kudya. Ndichifukwa chake tiyang'ana kumene zofunika amino acid zili.

Gwero la zofunika amino acid ayenera kukhala mapuloteni chakudya cha nyama ndi chomera chochokera. Tsoka, mapuloteni a masamba ndi ochepetsedwa kwambiri ndipo alibe mavitamini ambiri a amino. Choncho, ndi bwino kuwaphatikiza ndi mapuloteni a nyama:

• Zomera: buckwheat, mpunga, balere yamatabwa, oats;
• nandolo, nkhuku, mphodza ;
• soy ndi nyemba;
• mtedza;
• bowa.

Zofunikira zamagazi amino mu nyama ndi mkaka:

• ng'ombe ya mbuzi ndi mbuzi;
• kanyumba tchizi, tchizi;
• kirimu wowawasa, kefir, mkaka wowaka mkaka, kirimu;
• nkhosa, ng'ombe, nkhumba, makamaka, chiwindi;
• mazira.

Komanso, chofunikira kwambiri cha amino acid chimapezeka mu nsomba zamadzi: cod ndi salimoni.

Meaning

Udindo wa amino acid m'kugwira ntchito kwa thupi lathu sungakhale wotsimikizika kwambiri. Mapuloteni ndi ofunikira kuntchito zonse, kuchokera ku maselo, kupita ku ntchito zowonongeka za machitidwe ndi ziwalo. Mavitamini a amino onse ndi othandizira komanso opangira mavitamini, kupanga mahomoni, maselo a magazi. Kuti mumvetse bwino:

• lysine ndi tryptophan ali ndi udindo wokula;
• methionine kagayidwe ka mafuta, mafuta a shuga;
• leucine ndi isoleucine - ntchito ya chithokomiro, dongosolo la endocrine;
• phenylalanine ndi amino acid kwa ubongo, imapangitsa kukumbukira, imachititsa kuti maganizo azindikire, amabala mahomoni;
• arginine amachititsa kuti chitetezo cha mthupi chitetezeke, chimateteza zilonda;
• katsitsumzukwa kumachotsa ammonia, kumayesedwa ndi dziko la kutopa;
• glycine ndi amene amachititsa kupanga mahomoni omwe amachititsa kuti ntchito zowonongeka;
• Ornithine imapereka thanzi la tendon, limalimbikitsa machiritso a machiritso, imayambitsa dongosolo la mitsempha;
• Alanine imakhudzidwa ndi kaphatikizidwe ka mahomoni, shuga ya shuga, imalimbitsa minofu ndi mantha.

Ndipo kotero inu mukhoza kupitirira pafupifupi nthawizonse ...

Amino acid mu zowonjezera

Pogwiritsa ntchito amino acid, m'malo mwawo amatha kupezeka ndi zakudya zowonjezera, komanso amadya nyama, nsomba ndi mkaka wambiri. Mwachikhalidwe chofunika kwambiri:

• tyrosine;
• cysteine.

Kuonjezera apo, kulandiridwa kwa amino acid kumasonyezedwa kwa othamanga, omanga thupi ndi onse amene amagwiritsa ntchito mphamvu zambiri pophunzitsa. Kawirikawiri, othamanga amagwiritsa ntchito kuwonjezera kwa zitatu zofunikira amino acid: valine, leucine ndi isoleucine. Ndizo zigawo za BCAA.

Zosiyana ndi zitatuzi amino acid zili mu nthambi zamaketani. Ndi BCAA imene imaphatikizapo kaphatikizidwe ka mapuloteni ndi 42%, komanso imapangitsanso mphamvu ya minofu.

Kuchita bwino kwa kusonkhana

Sikuti kuchuluka kwa amino acid mu chakudya kumathandiza, koma njira yokonzekera. Kuchetsa, kukupera, chimbudzi chimapangitsa kuti mapuloteni akhale ofanana, ndipo imachepetsanso njira yotulutsa amino acid kuchokera ku mapuloteni. Ndipo chithandizo cha kutentha chimaposa 100⁰ ndondomekoyi imachepetsa.