Okokuqala, kufanele sihlukanise ukuthi kunezinhlobo ezimbili zama-amino acid, abalulekile futhi angadingeki. Ama-amino acid Yizakhi zamakhemikhali noma amabhlogo wokwakha akha amaprotheni.
Ama-amino acid sakhe imisipha yethu, imisipha, izitho, izindlala, izinwele noma izinzipho.
Ama-amino acid abalulekile yilezo esizithola ngokudlaNgenkathi ama-amino acid angenziwa ngumzimba wethu kweminye imithombo abizwa ngama-amino acid angabalulekile.
Sizogxila ama-amino acid abalulekile, okumele sikuzuze ngokudla, ngoba ukungadli kahle kungasidalela ubuhlungu nezifo.
Ngokulandelayo sizobona okuyizinto ezibaluleke kakhulu ukuze ube nempilo.
Ama-amino acid abalulekile
Yilezo ezingenakuhlanganiswa emzimbeniUkuze uzithole kahle, kuyadingeka ukuthi udle ukudla okunothe ngamaprotheni okuqukethe ngokwanele. Umzimba wethu wephula lawa maprotheni ukuthola ama-amino acid futhi ngaleyo ndlela kwakheka amaprotheni amasha.
Umlando
Singayithola ku-hemoglobin futhi Isetshenziselwa ukwelapha i-arthritis, ukungezwani komzimba, izilonda noma i-anemia. Kubalulekile ukulungisa nokwakha izicubu ezintsha.
Kubalulekile ukugcina amaseli ezinzwa esesimweni esihle, adingekayo ekukhiqizeni amangqamuzana abomvu namhlophe egazi, avikele umzimba ekulimaleni ngemisebe, ehlisa umfutho wegazi futhi asize ukususa izinsimbi ezisindayo emzimbeni.
Ukudla lapho ungakuthola khona: Inhlanzi, inyama, amaqanda, ubisi, imidumba, okusanhlamvu okuphelele, amantongomane nembewu.
I-Leucine
Ikhuthaza ukwelashwa kwezicubu zomzimba, isikhumba namathambo. Kunconyelwe bonke labo abasalulama ekuhlinzweni. Le-amino acid yehlisa amazinga kashukela egazini futhi inyuse ukukhiqizwa kwamahomoni okukhula.
Ukudla: Amaqanda, inhlanzi, inyama, ubisi, imidumba, imbewu, amantongomane nezinhlamvu ezigcwele.
Isoleucine
Le nto iyi okudingekayo ukudala i-hemoglobin, ilawula inani lamazinga kashukela namandla. Kubaluleke kakhulu kubasubathi ngoba iyasiza ukulungisa izicubu zomzimba, isikhumba namathambo. Uma le-amino acid incane emzimbeni, ingadala ukuphazamiseka kwengqondo nasemzimbeni.
Alimentos ungayithola kuphi: Amaqanda, inhlanzi, ubisi, imidumba, inyama, okusanhlamvu okuphelele, imbewu, amantongomane.
Lysine
Le-amino acid iqinisekisa ukumuncwa okwanele kwe-calcium futhi ikhathazekile ngokugcina ibhalansi ye-nitrogen kubantu abadala. Iphinde ithande ukwenziwa kwe-collagen okuyinto ebalulekile ukugcina uqwanga olufanele nezicubu ezixhuma.
Unamandla okulwa ukuqubuka okubandayo okubandayo futhi kunciphisa ama-triglycerides aphakeme.
Ukudla okuzothola i-lysine: Inyama ebomvu, i-cod, inhlanzi eluhlaza okwesibhakabhaka, i-caraway, i-amaranth, i-watercress, i-asparagus, isipinashi, ubisi kanye nezinye izinto, ikakhulukazi ushizi weParmesan.
I-Methionine
I-antioxidant enamandla lokho Isinikeza inani elikhulu lesibabule, ivimbela ukuphazamiseka ezinweleni, esikhunjeni nasezipikili. Isiza ukudiliza amafutha, ibavimbele ekuqongeleleni esibindini nasemithanjeni yegazi, ichithe izinto ezinobuthi ezinjengomthofu nezinye izinsimbi ezinzima.
Ngaphezu kwalokho, kuyasiza ukunciphisa ubuthakathaka bemisipha, ivimbela ukulahleka kwezinwele futhi ivikela emisebeni. Ilungele abesifazane abathatha izinto zokuvimbela inzalo ngoba kukhiqiza ukukhiqizwa kwama-estrogens.
Ukudla: Amaqanda, inhlanzi, imikhiqizo yobisi, okuphuma kokunye, imidumba, imbewu, amantongomane nembewu.
I-Phenylalanine
Khulisa imizwa futhi wehlise ubuhlungu, imemori yokusiza nokufunda, isetshenziselwa ukwelapha isifo samathambo, ukudangala, amajaqamba, imigraines, ukukhuluphala, i-schizophrenia noma isifo sikaParkinson.
Ungayandisa le-amino acid uma uthatha: ubisi nokunye okuphuma kulo, iqanda, inkukhu, isalmon, isardadi, amazambane noma isoya.
Threonine
Le-amino acid isiza ukugcina inani elanele lamaprotheni emzimbeni, ikubalulekile ekukhiqizeni i-collagen, i-elastin noma i-koqweqwe lwawo amazinyo. Ivimbela amanoni ekuqoqeni isibindi, imetabolism yawo futhi isize ukwenziwa kwawo
Singayithola ku- inyama, inyama yomzimba, ubisi namaqanda, imidumba, imifino nokusanhlamvu.
I-Tryptophan
Kuyinto ephumuzayo yemvelo, iqeda ukuqwasha, yehlisa ukukhathazeka nokudangala. Ikugcwalisa ngamandla futhi izinzise imizwa yakho. Nakekela ukuhlaselwa yimigraine futhi usize amasosha omzimba. Lawula isisindo njengoba sinciphisa isifiso sakho sokudla, sikhuphule ukukhishwa kwamahomoni okukhula futhi silawule ukungasebenzi kahle ezinganeni.
Alimentos: lapho okunye esingakufinyelela khona kungukuthi ham, amaqanda, ushizi weparmesan, ama-alimondi noma ama-anchovies anosawoti.
U-Valine
Kuyadingeka i ukusebenza kahle kwemisipha metabolism and coordination, ilungisa izicubu futhi igcine amazinga amahle e-nitrogen emzimbeni. Isetshenziselwa ukwelapha izifo zesibindi nezinyongo, ekahle kulabo abenza ezemidlalo njengoba inikeza amandla emisipheni yezicubu.
Ukudla: Amaqanda, inhlanzi, imikhiqizo yobisi nakho konke okuphuma kukho, okusanhlamvu okuphelele, imbewu, imidumba namantongomane.
Ukudla lapho ungathola khona ama-amino acid abalulekile
- Ukudla kwemvelaphi yezilwane: Amaqanda, inhlanzi, inyama, ubisi kanye nokuphuma kwawo.
- Ukudla kwemifino: Imidumba, okusanhlamvu, imifino, imifino, imbewu namantongomane.
Ama-amino acid ahlinzeka ngobuhle obuningi emzimbeni wethu. Ukuze sibe nempilo kufanele sigcine i ukudla okunempilo kepha okulinganiselayo, okunothile ngemifino nezithelo ezintsha. Ungakhohlwa ingxenye yamaprotheni ezilwane njengenyama noma inhlanzi.