Okokuqala, kufuneka sahlule ukuba kukho iindidi ezimbini zeamino acid, eziyimfuneko nezingabalulekanga. Ii-amino acid Ziiyunithi zeekhemikhali okanye iibhloko zokwakha ezakha iiproteni.
Ii-amino acid sakhe izihlunu, imisipha, amalungu, amadlala, iinwele okanye iinzipho.
Iiamino acid ezibalulekileyo zezo sizifumana ngokutyaNgelixa iiamino acid ezinokwenziwa ngumzimba wethu kwezinye izinto zibizwa ngokuba ziiamino acid ezingabalulekanga.
Siza kugxila iiamino acid ezifanelekileyo, ekufuneka siyityile ngokutya, kuba ukutya okungafunekiyo kunokubangela ukungonwabi kunye nezifo.
Emva koko siya kuqaphela zeziphi ezibaluleke kakhulu ukuba sempilweni.
Iiamino acid ezibalulekileyo
Zizo ezo zingenako ukuhlanganiswa emzimbeniUkuzifumana ngokufanelekileyo, kufuneka utye ukutya okutyebileyo kwiiproteni eziqulathe izixa ezaneleyo. Umzimba wethu uzophula ezi proteni ukuze ufumane iiamino acid kwaye ke zenza iiproteni ezintsha.
Imbali
Singayifumana kwi-hemoglobin kunye Isetyenziselwa ukunyanga i-arthritis, i-allergies, izilonda okanye i-anemia. Kubalulekile ukulungisa kunye nokwakha izicwili ezintsha.
Kubalulekile ukugcina iiseli zemithambo-luvo zikwimeko entle, eziyimfuneko ekuvelisweni kweeseli ezibomvu nezimhlophe zegazi, ukhusela umzimba ekonakaleni kwemitha, wehlisa uxinzelelo lwegazi kwaye uncede ususe isinyithi esinzima emzimbeni.
Ukutya apho ungayifumana khona: Iintlanzi, inyama, amaqanda, ubisi, iimbotyi, iinkozo ezipheleleyo, amandongomane nembewu.
Leucine
Ukukhuthaza ukuphiliswa kwezihlunu zemisipha, ulusu kunye namathambo. Kuyacetyiswa kubo bonke abo baphilayo kutyando. Le amino acid yehlisa amanqanaba eswekile yegazi kwaye inyuse ukukhula kwemveliso yehomoni.
Ukutya: Amaqanda, intlanzi, inyama, ubisi, iimbotyi, iimbewu, amandongomane kunye neenkozo ezipheleleyo.
Isoleucine
Le nto yile ziyafuneka ukwenza ihemoglobin, Ilawula ubungakanani beswekile kunye nenqanaba lamandla. Kubaluleke kakhulu kwiimbaleki kuba iyanceda ukulungisa izihlunu zomzimba, ulusu kunye namathambo. Ukuba le amino acid inqongophele emzimbeni, inokubangela ukuphazamiseka engqondweni nasemzimbeni.
Ukutya uyifumana phi: Amaqanda, intlanzi, ubisi, iimbotyi, inyama, iinkozo ezipheleleyo, iimbewu, amandongomane.
Lysine
Le amino acid iqinisekisa ukufakwa ngokwaneleyo kwe-calcium kwaye ichaphazelekayo ekugcineni ibhalansi ye-nitrogen kubantu abadala. Ikwaxhasa ukwenziwa kwe-collagen okubaluleke kakhulu ukugcina intlala efanelekileyo kunye nezicubu ezinxibelelanayo.
Unamandla okulwa Ukuqhaqhaqhaqhaqhaqha okubandayo kunye nokunciphisa i-triglycerides ephakamileyo.
Ukutya ukufumana i-lysine: Inyama ebomvu, ikhowudi, intlanzi eluhlaza okwesibhakabhaka, i-caraway, i-amaranth, i-watercress, i-asparagus, isipinashi, ubisi kunye nezinye izinto, ngakumbi itshizi yeParmesan.
Imethionine
I-antioxidant enamandla leyo Isinika isixa esikhulu sesalfure, ithintela ukuphazamiseka kwizinwele, ulusu nezikhonkwane. Inceda ekuqhekekeni amafutha, ibathintele ekuqokeleleni kwisibindi kunye nemithambo yegazi, ichithe iiarhente ezinobungozi ezifana nelothe kunye nezinye izinyithi ezinzima.
Ukongeza iyanceda ukunciphisa ubuthathaka bemisipha, kuthintela ukulahleka kweenwele kunye nokukhusela kwimitha. Ilungele abasetyhini abathatha izinto zokucwangcisa kuba ivelisa imveliso ye-estrogens.
Ukutya: Amaqanda, iintlanzi, iimveliso zobisi, izinto ezivela kuzo, iimbotyi, iimbewu, amandongomane nembewu.
IPhenylalanine
Nyusa imood kwaye unciphise iintlungu, Inkumbulo yokunceda kunye nokufunda, isetyenziselwa ukunyanga isifo samathambo, ukudakumba, izihlunu zemithambo, imigraines, ukutyeba kakhulu, isifo sengqondo okanye isifo sikaParkinson.
Ungayonyusa le amino acid ukuba uthatha: Ubisi kunye nezinto eziphuma kulo, iqanda, inkukhu, isalmon, isardadi, iitapile okanye isoya.
Threonine
Le amino acid inceda ukugcina inani elaneleyo leprotheni emzimbeni, iibalulekile kwimveliso ye-collagen, i-elastin okanye i-enamel yamazinyo. Ithintela amanqatha ekuqokeleleni esibindini, imetabolism yayo kwaye inceda ukufana kwayo.
Singayifumana iinyama, inyama yenyama, ubisi kunye namaqanda, iimbotyi, imifuno kunye neenkozo.
Zama
Kukhululekile kwindalo, kuphelisa ukuphuthelwa, kunciphisa uxinzelelo kunye noxinzelelo. Ikugcwalisa ngamandla kwaye uzinzise imeko yakho. Khathalela uhlaselo lwe-migraine kwaye uncede amajoni omzimba. Lawula ubunzima njengoko kunciphisa ukutya kwakho, kunyusa ukukhutshwa kwamahomoni okukhula kunye nolawulo lokungasebenzi kakuhle ebantwaneni.
Ukutya: apho enye into esinokukufikelela kuyo kungoku ham, amaqanda, itshizi yeparmesan, iiamangile okanye ii-anchovies ezinetyiwa.
Xabiso
Kuyimfuneko kwi ukusebenza kakuhle kwemetabolism yemisipha kunye nokulungelelanisa, Ukulungisa izicwili kunye nokugcina amanqanaba aphezulu e-nitrogen emzimbeni. Isetyenziselwa ukunyanga izifo zesibindi kunye ne-gallbladder, ezilungele abo benza imidlalo njengoko inika amandla kwinyama yomzimba.
Ukutya: Amaqanda, iintlanzi, iimveliso zobisi kunye nazo zonke izinto ezivela kuzo, iinkozo ezipheleleyo, iimbewu, iimbotyi kunye neenqoba.
Ukutya apho unokufumana iiamino acid ezifanelekileyo
- Ukutya kwemvelaphi yezilwanyana: Amaqanda, intlanzi, inyama, ubisi kunye nezinto eziphuma kuzo.
- Ukutya kwemifuno: Iimbotyi, iinkozo, imifuno, imifuno, iimbewu kunye namandongomane.
Ii-amino acid zibonelela ngeendlela ezintle emzimbeni wethu. Ukuze sibe sempilweni kufuneka sigcine i ukutya okunempilo kodwa okulinganiselayo, okunotye imifuno kunye neziqhamo. Ungalibali ukuba yinxalenye yeeproteni zezilwanyana ezifana nenyama okanye intlanzi.