ʻO nā amino acid nā mea ʻonaola i loko o ka iwi iwakaleka a me ʻelua mau hui hou aku: amine a me carboxyl. Hoʻoholo nā radical hope ʻelua i nā waiwai kūʻokoʻa o nā amino acid - hiki iā lākou ke hōʻike i nā waiwai o nā waikawa a me nā alkalis: ʻo ka mea mua - ma muli o ka hui carboxyl, ka lua - ma muli o ka hui amino.
No laila, ua noʻonoʻo mākou he aha nā amino acid i pili i ka biochemistry. I kēia manawa e noʻonoʻo i ko lākou hopena i ke kino a me kā lākou hoʻohana i nā haʻuki. No nā poʻe haʻuki, nui nā waikawa amino no ko lākou komo ʻana i ka metabolism protein. ʻO ia mai kēlā me kēia amino acid i kūkulu ʻia nā protein no ka ulu ʻana o ka nui o nā mākala i loko o kā mākou kino - nā mākala, nā iwi, nā ake, nā mea hoʻopili. Hoʻohui ʻia, pili pololei kekahi mau amino acid i ka metabolism. ʻO kahi laʻana, pili ka arginine i ka pōʻaiapuni urea ornithine, kahi ʻano ʻokoʻa no ka detoxifying amonia i hana ʻia i ke akepaʻa i ka wā o ka protein digestion.
- Mai ka tyrosine i loko o ka adrenal cortex, synthesized nā catecholamines - adrenaline a me norepinephrine - nā homone nona ka hana e mālama ai i ke kani o ka ʻōnaehana puʻuwai, kahi pane koke i kahi pilikia.
- ʻO Preptophan kahi mea mua o ka melatonin hormone moe, i hana ʻia i ka momona pineal o ka lolo - ka pine pine. Me ka nele o kēia amino acid i ka papaʻai, ʻoi aku ka paʻakikī o ke kaʻina hana o ka hiamoe ʻana, ka hiamoe a me nā maʻi ʻē aʻe i hoʻokumu ʻia e ia.
Hiki ke papa inoa no kahi manawa lōʻihi, akā e noho mākou ma ka amino acid, ʻoi aku ka waiwai o ia mea no nā mea ʻālapa a me nā poʻe i pili i ka haʻuki.
No ke aha ka glutamine?
ʻO Glutamine kahi waikawa amino i kaupalena ʻia i ka synthesine o ka protein i hana i ko mākou pale āpau - nā lymph node a me nā hoʻokumu o ka lymphoid kiko. He paʻakikī ka koʻikoʻi o kēia ʻōnaehana: me ka ʻole o ke kūpaʻa kūpono ʻana i nā maʻi, ʻaʻohe pono e kamaʻilio e pili ana i kahi kaʻina hoʻomaʻamaʻa. Eia kekahi, ʻo kēlā me kēia hoʻomaʻamaʻa - no ka ʻoihana a ʻoihana paha - he kaumaha ia no ke kino.
ʻO ke koʻikoʻi kahi kūlana kūpono e neʻe ai i kā mākou "helu kaulike", ʻo ia hoʻi, e hoʻoulu ai i kekahi mau biochemical a me nā hoʻololi physiological i ke kino. ʻO kēlā me kēia koʻikoʻi ke kaulahao o nā hopena e hoʻouluulu i ke kino. I ke kaʻina e hōʻike ana i ka hoʻoliʻiliʻi o ka cascade o nā hopena o ka ʻōnaehana sympathoadrenal (ʻo ia hoʻi, ke koʻikoʻi lākou), aia kahi hōʻemi o ka synthesly o nā mea lymphoid. No kēia kumu, ʻoi aku ke kaʻina palaho i ka helu o ke synthes, ʻo ia hoʻi ka nāwaliwali o ka pale. No laila, ʻo ka loaʻa hou o ka glutamine e hoʻohaʻahaʻa ai i kēia makemake ʻole, akā ka hopena i ka hopena o ka hana kino.
Nā ʻAkika amino pono a pono ʻole
I mea e maopopo ai i nā amino acid pono no nā haʻuki, pono ʻoe i ka ʻike ākea e pili ana i ka metabolism protein. ʻO nā protein i hoʻopau ʻia e nā kānaka ma ka pae o ka gastrointestinal tract e lawelawe ʻia e nā enzymes - nā mea e wāwahi i ka meaʻai a mākou i hoʻopau ai.
Ma nā kikoʻī, haki mua nā proteins i nā peptides - nā kaulahao pākahi o nā amino acid ʻaʻohe ona hanana spatial quaternary. A i kēia manawa e haki nā peptides i mau amino acid. ʻO kēlā mau mea, hoʻopili ʻia e ke kino kanaka. Kuhi kēia i ka lawe ʻia ʻana o nā amino acid i loko o ke kahe o ke koko a mai kēia wā wale nō e hiki ai ke hoʻohana ʻia me ke ʻano he huahana no ka synthes o ke protein protein.
Ke nānā nei i mua, e ʻōlelo mākou i ka lawe ʻana o kēlā me kēia amino acid i nā haʻuki e hoʻopōkole ai i kēia wā - e komo koke ʻia kēlā me kēia amino acid i loko o ke kahe o ke koko a me nā kaʻina hana synthes, a e hele wikiwiki ka hopena biological o nā amino acid.
Aia he iwakālua mau amino acid i ka huina. I mea e hiki ai ke kaʻina hana o ka synthes protein i loko o ke kino o ke kanaka i hiki ke lilo i kumumanaʻo, pono e loaʻa ka spectrum piha i ka papaʻai kanaka - nā 20 a pau.
Kahiapo ʻole
Mai kēia manawa, ʻike ʻia ke ʻano o ka irreplaceability. ʻO nā amino acid pono ʻole ka mea i hiki ʻole i ko mākou kino ke synthesize iā ia iho mai nā amino acid ʻē aʻe. A eia ke ʻano ʻaʻole e ʻike ʻia kahi mea, koe wale nō ka meaʻai. Aia he 8 e like me nā amino acid a me 2 hapa ʻāpana i hiki ke hoʻololi ʻia.
E noʻonoʻo i ka papa i loko o nā meaʻai kēlā me kēia amino acid pono i loko a he aha kāna kuleana i ke kino o ke kanaka.
| Inoa | He aha nā huahana i loaʻa | Ka hana ma ke kino |
| Leucine | ʻO nā hua, nā ʻoka, nā iʻa, nā hua manu, nā moa, nā lihi | Hoʻoemi i ke kō kō |
| Isoleucine | ʻO Chickpeas, līlī, cashews, ʻiʻo, soy, iʻa, hua manu, ate, ʻalemona, ʻiʻo | Hoʻihoʻi i kaʻiʻo mākala |
| Lysine | ʻO Amaranth, palaoa, iʻa, ʻiʻo, ka nui o nā huahana waiū | Lawe i ka hapa o ka omo o ka puna |
| Valine | ʻO ka pīnī, nā hua, nā meaʻai, nā legume, nā huahana waiū, nā hua he nui | Lawe ʻia i nā kaʻina hana hoʻololi nitrogen |
| Phenylalanine | ʻO ka pīpī, nā nati, ka tī liʻiliʻi, ka waiū, nā iʻa, nā hua manu, nā legume like ʻole | Hoʻonui i ka hoʻomanaʻo |
| ʻO Threonine | Nā hua moa, nā pi, nā pi, nā huahana waiū | Synthesize collagen |
| Methionine | ʻO nā pī, nā soybeans, nā hua manu, nā ʻiʻo, nā iʻa, nā ʻoka, nā lihi | Lawe i ka palekana mai ka pāhawewe |
| ʻO Tropophan | ʻO Sesame, nā ʻoka, nā legume, nā peanuts, nā hua paina, ka nui o nā huahana waiū, ka moa, ka pelehū, ka ʻiʻo, ka iʻa, nā lā maloʻo | Hoʻonui a hiamoe hohonu |
| Histidine (ʻāpana hapa ʻole ʻia) | Lentils, soybeans, peanuts, tuna, salmon, pipi a me nā moa hoʻopiha, nā puaʻa tenderloin | Lawe i nā ʻāpana anti-inflammatory |
| Arginine (ʻaʻohe pani hakahaka) | ʻO Yogurt, nā ʻanoʻano sesame, nā hua ʻumeke, nā tīkī Swiss, pipi, puaʻa, peanuts | Paipai i ka ulu a me ka hoʻoponopono ʻana o nā kino o ke kino |
ʻIke ʻia nā waikawa Amino i ka nui o nā mea holoholona o nā protein - iʻa, ʻiʻo, manu moa. I ka loaʻa ʻole o ia mau mea i ka papaʻai, aʻoaʻo pono ʻia e lawe i nā amino acid i nalo e like me nā mea kōkua i ka hānai haʻuki, a he mea nui ia no nā mea pāʻani ʻono.
Pono ka mea hope e nānā i nā mea hoʻopiha e like me BCAA, kahi hui o leucine, valine, a me isoleucine. ʻO ia no kēia mau amino acid i hiki ai i kahi "drawdown" i ka papaʻai i loaʻa ʻole nā kumu protein protein holoholona. No ka mea ʻaleʻale (ʻoihana ʻelua a me kahi amateur), ʻaʻole ʻae ʻia kēia, ʻoiai i ka wā lōʻihi e alakaʻi ia i ka catabolism mai nā ʻōpū o loko a me nā maʻi o ka hope. ʻO ka mea mua, ʻeha ke akepaʻa i ka nele o nā amino acid.
© conejota - stock.adobe.com
Hoʻololi
Nānā ʻia nā amino acid a me kā lākou kuleana i ka papa ma lalo:
| Inoa | ʻO ka hana ma ke kino |
| Alanin | Lawe ʻia i ka gluconeogenesis ate |
| Proline | He kuleana no ke kūkulu ʻana i kahi hanana collagen ikaika |
| ʻO Levocarnitine | Kākoʻo iā Coenzyme A |
| Tyrosine | He kuleana no ka hana enzymatic |
| Serine | He kuleana no ke kūkulu ʻana i nā protein kūlohelohe |
| ʻO Glutamine | Synthesize nā mākala nā polokina |
| ʻO Glycine | Hoemi i ke koʻikoʻi a hoʻēmi i ka hakakā |
| Cysteine | Maikaʻi ka hopena o ka ʻili a me ke ʻano |
| Taurine | Loaʻa i kahi hopena metabolic |
| ʻO Ornithine | Lawe ʻāpana i ka biosynthesis o urea |
He aha ka hopena o nā amino acid a me nā protein i kou kino
Hoʻolahalaha mua ʻia nā amino acid i komo i ke kahe o ke koko i nā kiko o ke kino, kahi e pono ai lākou. Inā loaʻa iā ʻoe kahi drawdown ma luna o kekahi mau amino acid, lawe pono i nā protein i waiwai iā lākou a i ʻole lawe ʻana i nā amino acid keu e pono loa.
Loaʻa ka synthesive protein i ka pae pae pūnaewele. Loaʻa i nā pūnaewele kēlā me kēia nukila - ka ʻāpana nui o ke keʻa. Aia i loko o ia mea e heluhelu a paʻi ʻia ai ka ʻike kūpuna. ʻO ka ʻoiaʻiʻo, ʻike ʻia nā ʻike āpau e pili ana i ke ʻano o nā hunaola i ke kaʻina o nā amino acid.
Pehea e koho ai i nā waikawa amino no kahi amateur maʻamau, pili haʻahaʻa i nā haʻuki 3-4 manawa i ka pule? Aʻole iki. ʻAʻole pono ʻo ia iā lākou.
ʻO nā ʻōlelo aʻe aʻe i ʻoi aku ka nui no ka kanaka o kēia ao.
- E hoʻomaka i ka ʻai mau i ka manawa like.
- E kaulike i ka papaʻai no nā protein, nā momona a me nā haʻuki.
- Wehe i ka meaʻai wikiwiki a me nā meaʻai haʻahaʻa haʻahaʻa mai ka papaʻai.
- Hoʻomaka e inu i ka wai lawa - 30 ml i kēlā me kēia kilokilo o ke kaumaha o ke kino.
- E hāʻawi i ke kō i hoʻomaʻemaʻe ʻia.
E lawe mai kēia mau manipula maʻamau i nā mea hou aʻe ma mua o ka hoʻohui ʻana i kekahi ʻano additives i ka papaʻai. Eia kekahi, ʻo nā mea hoʻopihapiha me ka nānā ʻole ʻana i kēia mau kūlana e makehewa loa ia.
No ke aha e ʻike ai i nā amino acid e pono ai inā ʻaʻole ʻoe ʻike i ka mea e ʻai ai? Pehea ʻoe e ʻike ai i nā cutlets i loko o ka lumi ʻaina? A i ʻole nā sausages? A i ʻole he aha ka ʻiʻo i ka cutger burger? ʻAʻole mākou e ʻōlelo i kekahi mea e pili ana i nā topping pizza.
No laila, ma mua o ka hoʻoholo ʻana e pili ana i ka pono o nā amino acid, pono ʻoe e hoʻomaka e ʻai i nā meaʻai maʻalahi, maʻemaʻe a olakino hoʻi a hāhai i nā ʻōlelo i hōʻike ʻia aʻe nei.
Pēlā nō ia no ka lawe ʻana i ka protein. Inā loaʻa ka protein i kāu papaʻai, i ka nui o 1.5-2 g i kēlā me kēia kilokilo o ke kaumaha o ke kino, ʻaʻole pono ʻoe i kahi protein hou. ʻOi aku ka maikaʻi e hoʻolilo i kāu kālā e kūʻai i nā meaʻai maikaʻi.
He mea nui nō hoʻi e hoʻomaopopo i nā protein a me nā amino acid ʻaʻole nā lāʻau lapaʻau! ʻO kēia wale nō nā mea hoʻopili haʻuki haʻuki. A ʻo nā huaʻōlelo nui ma aneʻi nā mea hoʻohui. Hoʻohui iā lākou e like me ka mea e pono ai.
E hoʻomaopopo inā aia kahi pono, pono ʻoe e kaohi i kāu papaʻai. Inā ua hele mua ʻoe i nā ʻanuʻu i luna a ʻike ʻoe e pono mau nā mea hoʻopiha, ʻo ka mea mua āu e hana ai e hele i kahi hale kūʻai haʻuki haʻuki a koho i ka huahana kūpono e like me kāu hiki kālā. ʻO ka mea wale nō e hana ʻole ai nā poʻe hoʻomaka i ke kūʻai ʻana i nā amino acid me kahi ʻono kūlohelohe: e paʻakikī lākou e inu ma muli o ko lākou awahia loa.
Ka hōʻino, nā hopena ʻaoʻao, contraindications
Inā loaʻa ʻoe i kahi maʻi e ka hoʻomanawanui ʻole i kekahi o nā amino acid, ʻike ʻoe e pili ana iā ia mai ka hānau ʻana, e like me kou mau mākua. Pono e hōʻalo ʻia kēia amino acid. Inā ʻaʻole kēia ka hihia, ʻaʻohe kumu o ke kamaʻilio e pili ana i nā pōʻino a me nā contraindications o nā mea hoʻohui, ʻoiai he mau mea maoli maoli kēia.
ʻO nā ʻamino amino kahi ʻāpana o ka protein, ʻo ka protein kahi ʻāpana i ʻike ʻia o ka papaʻai kanaka. ʻO nā mea āpau e kūʻai ʻia aku i nā hale kūʻai meaʻai haʻuki ʻaʻole ia he lāʻau lapaʻau. Hiki i nā amateurs ke kamaʻilio e pili ana i kekahi ʻano ʻeha a me nā contraindications. No ke kumu hoʻokahi, ʻaʻohe kumu e noʻonoʻo ai i kahi ʻano manaʻo e like me nā hopena o nā amino acid - me ka ʻai kūpono, ʻaʻole hiki ke loaʻa nā hopena maikaʻi ʻole.
E hoʻokokoke i kāu papaʻai a me kāu hoʻomaʻamaʻa haʻuki! E olakino!
