Amino acid sunadarai ne wadanda suka kunshi kwarangwal na hydrocarbon da wasu karin kungiyoyi biyu: amine da carboxyl. Manyan biyun na karshe sun tantance kayyadaddun kayan amino acid - zasu iya bayyanar da kaddarorin duka acid din da alkalis: na farko - saboda kungiyar carboxyl, na biyu - saboda kungiyar amino.
Don haka, mun gano menene amino acid dangane da kimiyar biochemistry. Yanzu bari mu duba tasirin su akan jiki da amfani dasu a wasanni. Ga 'yan wasa, amino acid suna da mahimmanci don sa hannu cikin saurin gina jiki. Daga amino acid ne dayawa aka gina sunadarai don girman kwayar tsoka a jikin mu - tsoka, kwarangwal, hanta, kayan haɗin kai. Kari akan haka, wasu amino acid din suna da hannu kai tsaye a cikin metabolism. Misali, arginine yana da hannu a zagayen ornithine urea, wata hanya ta musamman don lalata sinadarin ammoniya wanda ake samarwa a cikin hanta yayin narkar furotin.
- Daga tyrosine a cikin adrenal cortex, an hada catecholamines - adrenaline da norepinephrine - homonin wadanda aikinsu shine kiyaye sautin tsarin zuciya da jijiyoyin jini, amsa nan take ga halin damuwa.
- Tryptophan shine farkon maganin melatonin na bacci, wanda aka samar dashi a cikin gland na kwakwalwa - gland na pineal. Tare da rashin wannan amino acid din a cikin abinci, tsarin yin bacci yana zama mai rikitarwa, rashin bacci da wasu cututtukan da yawa da yake haifar da shi.
Zai yuwu mu lissafa na dogon lokaci, amma bari muyi tunani akan amino acid, wanda kimar sa yafi kyau ga 'yan wasa da mutanen da suke shiga tsakani a wasanni.
Menene glutamine don?
Glutamine amino acid ne wanda ke iyakance kira na furotin wanda ke samar da kayan garkuwar jikin mu - lymph node da kuma yadda mutum ke samar da kayan kwayar lymphoid. Yana da wuya a cika la'akari da mahimmancin wannan tsarin: ba tare da juriya mai kyau ga cututtuka ba, babu buƙatar yin magana game da kowane tsarin horo. Bugu da ƙari, kowane motsa jiki - ko da kuwa mai sana'a ko mai son sha'awa - damuwa ne mai ƙima ga jiki.
Danniya shine halin da ake buƙata don motsa "ma'auninmu", ma'ana, haifar da wasu canje-canje na biochemical da physiological a cikin jiki. Duk wani damuwa shine jerin halayen da ke motsa jiki. A tsakanin tazarar da ke nuna koma baya na tasirin halayen juyayi (wato, suna cikin damuwa), akwai raguwar kira na kayan kwayar lymphoid. A saboda wannan dalili, tsarin lalacewa ya wuce saurin haɗuwa, wanda ke nufin cewa rigakafin ya raunana. Don haka, ƙarin cin abincin yana rage girman wannan abin da ba a so, amma sakamakon tasirin motsa jiki.
Amino acid mai mahimmanci da mara mahimmanci
Don fahimtar menene amino acid mai mahimmanci don wasanni, kuna buƙatar samun cikakken fahimta game da haɓakar furotin. Sunadaran da mutane ke cinyewa a matakin yankin hanji suna sarrafa shi ta hanyar enzymes - abubuwan da ke lalata abincin da muka ci.
Musamman, sunadarai sun fara lalacewa zuwa peptides - sarkakkun amino acid wadanda basa da tsarin sararin samaniya. Kuma tuni peptides zasu kasu kashi zuwa amino acid din mutum. Waɗannan, bi da bi, jikin mutum yana haɗuwa. Wannan yana nufin cewa amino acid suna shiga cikin jini kuma daga wannan matakin ne kawai za'a iya amfani dasu azaman samfura don hada sunadarin jiki.
Idan muka kalli gaba, zamu ce cinyewar amino acid din mutum a wasanni yana rage wannan matakin - nan da nan amino acid din zai shiga cikin hanyoyin jini da hada abubuwa, kuma tasirin ilmin amino acid zai zo da sauri.
Akwai amino acid ashirin gaba daya. Domin tsarin hada sunadarai a jikin mutum ya zama mai yiwuwa bisa ka'ida, dole ne a samu cikakken yanayin a cikin abincin mutum - duk mahadi 20.
Mara misaltuwa
Tun daga wannan lokacin, batun rashin sauyawa ya bayyana. Mahimmin amino acid sune waɗanda jikinmu baya iya hada kansu da wasu amino acid din. Kuma wannan yana nufin cewa ba zasu bayyana ko'ina ba, sai dai daga abinci. Akwai irin wadannan amino acid guda 8 hade da guda biyu wadanda za'a maye gurbinsu.
Yi la'akari a cikin teburin da abinci kowane muhimmin amino acid ya ƙunsa kuma menene matsayinta a jikin mutum:
| Suna | Abin da kayayyaki suka ƙunsa | Matsayi a cikin jiki |
| Leucine | Goro, hatsi, kifi, kwai, kaza, lentil | Yana rage suga |
| Labarai | Chickpeas, lentil, cashews, nama, waken soya, kifi, kwai, hanta, almon, nama | Mayar da tsoka |
| Lysine | Amaranth, alkama, kifi, nama, yawancin kayan kiwo | Yana ɗaukar cikin shan alli |
| Valine | Gyada, namomin kaza, nama, wake, kayan kiwo, hatsi da yawa | Shiga cikin hanyoyin musayar nitrogen |
| Phenylalanine | Naman sa, goro, cuku na gida, madara, kifi, kwai, iri-iri iri-iri | Inganta ƙwaƙwalwa |
| Threonine | Qwai, kwaya, wake, kayan kiwo | Hada haɗin collagen |
| Methionine | Wake, waken suya, kwai, nama, kifi, legumes, lentil | Yana shiga cikin kariya ta radiation |
| Gwada | Sesame, hatsi, wake, gyada, goro, mafi yawan kayayyakin kiwo, kaza, turkey, nama, kifi, busassun dabino | Ingantawa da zurfin bacci |
| Histidine (ba za'a maye gurbinsa ba) | Lentils, waken soya, gyada, tuna, kifin salam, naman sa da farfesun kaza, naman alade | Shiga cikin halayen anti-inflammatory |
| Arginine (wani ɓangare wanda ba a maye gurbinsa ba) | Yogurt, 'ya'yan ridi,' ya'yan kabewa, Cuku na Switzerland, naman sa, naman alade, gyada | Yana inganta girma da gyaran kayan kyallen takarda |
Amino acid ana samunsa cikin isassun adadi a cikin tushen dabba na furotin - kifi, nama, kaji. Idan babu irin wannan a cikin abincin, yana da kyau a dauki amino acid din da aka rasa a matsayin kari a abinci mai gina jiki, wanda yake da mahimmanci ga 'yan wasan ganyayyaki.
Latterarshen ya kamata ya mai da hankali kan kari kamar su BCAA, cakuda leucine, valine da isoleucine. Don waɗannan amino acid ne cewa “zana” mai yiwuwa ne a cikin abincin da baya ƙunsar tushen sunadarin dabba. Ga dan wasa (duka kwararre da kuma mai son sha'awa), wannan sam sam ba abune karbabbe ba, tunda a cikin lokaci mai tsawo zai haifar da mummunan aiki ta bangaren gabobin ciki da cututtukan karshen. Da farko dai, hanta tana fama da rashin amino acid.
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Sauya
Amino acid mai maye gurbinsu da matsayinsu ana la'akari dasu a cikin teburin da ke ƙasa:
| Suna | Matsayi a cikin jiki |
| Alanin | Partauki cikin hanta gluconeogenesis |
| Layi | Mai alhakin gina ƙawancen ƙwayoyin cuta mai ƙarfi |
| Levocarnitine | Goyan bayan Coenzyme A |
| Tyrosine | Mai alhakin enzymatic aiki |
| Serine | Mai alhakin gina sunadarai na halitta |
| Glutamine | Hada ƙwayoyin tsoka |
| Glycine | Yana rage damuwa da rage yawan tashin hankali |
| Cysteine | Tabbas yana tasiri tasirin fata da yanayin |
| Taurine | Yana da tasiri na rayuwa |
| Ornithine | Partauki cikin biosynthesis na urea |
Menene ya faru da amino acid da sunadarai a jikin ku
Amino acid da ke shiga cikin jini an raba su da farko zuwa kyallen takarda na jiki, inda aka fi buƙatarsu. Idan kuna da ragi akan wasu amino acid, shan karin furotin mai dumbin yawa a cikinsu ko shan karin amino acid zai zama da fa'ida musamman.
Hannun furotin na faruwa a matakin sel. Kowane kwayar halitta tana da tsakiya - mafi mahimmancin sel. A ciki ne ake karanta bayanan halittar jini da kuma hayayyafa. A hakikanin gaskiya, dukkan bayanai game da tsarin kwayoyin halitta suna aiki ne cikin jerin amino acid.
Yaya za'a zabi amino acid don amateur na yau da kullun wanda yake shiga wasanni sau 3-4 a mako? Ba hanya. Kawai baya bukatar su.
Shawarwarin da ke gaba sun fi mahimmanci ga mutumin zamani:
- Fara cin abinci a lokaci guda.
- Daidaita abinci don sunadarai, mai da carbohydrates.
- Cire abinci mai sauri da abinci mai ƙarancin abinci daga abincin.
- Fara shan isasshen ruwa - 30 ml a kowace kilogram na nauyin jiki.
- Bada ingantaccen sukari.
Wadannan sauƙin sarrafawa zasu kawo ƙari fiye da ƙara kowane irin ƙari a cikin abincin. Haka kuma, kari ba tare da kiyaye waɗannan sharuɗɗan ba zai zama mara amfani.
Me yasa ku san menene amino acid da kuke buƙata idan baku san abin da zaku ci ba? Ta yaya kuka san abin da ake yi da yankakke a cikin ɗakin cin abinci? Ko tsiran alade? Ko menene naman a cikin abin yankan burger? Ba za mu ce komai game da pizza toppings ba.
Sabili da haka, kafin yin ƙarshe game da buƙatar amino acid, kuna buƙatar fara cin abinci mai sauƙi, mai tsabta da lafiya kuma ku bi shawarwarin da aka bayyana a sama.
Hakanan yana faruwa don ƙarin haɓakar furotin. Idan kuna da furotin a cikin abincinku, a cikin nauyin 1.5-2 g a kowace kilogram na nauyin jiki, ba kwa buƙatar ƙarin furotin. Zai fi kyau kashe kuɗinku ku sayi ingantaccen abinci.
Yana da mahimmanci fahimtar cewa furotin da amino acid ba magunguna bane! Waɗannan su ne kawai kayan abinci mai gina jiki na wasanni. Kuma maɓallin maɓallin a nan shi ne ƙari. Sanya su kamar yadda ake bukata.
Don fahimtar idan akwai buƙata, kuna buƙatar sarrafa abincinku. Idan kun riga kun wuce matakan da ke sama kuma kun fahimci cewa kari har yanzu yana da mahimmanci, abu na farko da yakamata kuyi shine zuwa shagon abinci mai gina jiki kuma zaɓi samfurin da ya dace daidai da ƙarfin kuɗin ku. Abinda bai kamata masu farawa suyi ba shine siyan amino acid mai dandano na halitta: zaiyi wuya a sha su saboda tsananin dacin rai.
Cutar, sakamako masu illa, contraindications
Idan kana da wata cuta wacce take tattare da rashin hakuri da daya daga cikin amino acid din, to ka sani game da ita tun daga haihuwa, kamar iyayenka. Yakamata a kiyaye wannan amino acid din. Idan ba haka lamarin yake ba, babu ma'ana a yi magana game da haɗari da ƙeta abubuwan karin, tunda waɗannan abubuwa ne na halitta gabaɗaya.
Amino acid wani bangare ne na sunadarai, sunadaran sanannen bangare ne na abincin mutum. Duk abin da aka siyar a cikin shagunan abinci masu gina jiki ba magani bane! Abokan koyo kawai za su iya magana game da wasu cutarwa da ƙin yarda da su. Saboda wannan dalili, ba shi da ma'ana a yi la’akari da irin wannan tunanin kamar illolin amino acid - tare da amfani da matsakaici, ba za a sami wani mummunan tasiri ba.
Yi hankali sosai game da abincinku da horar da wasanni! Zama lafiya!
