Munhu wese anoziva kuti muviri wedu wakavakwa nemapuroteni. Izvo zvinogadziriswa ne "kuvakwa", pamwe chete nemigumisiro yekuora, zvinoitika kwechipiri chepiri, zvinoreva kuti tinodawo kuvaka zvinhu-mapuroteni. Asi isu tinodawo kugadzira mapuroteni isu-kubva kumamino acids. Iko ndiko, amino acids - ichi chikamu chinokosha chekuvaka kwemuviri wedu, mapuroteni.
Iko kushandura uye kusingagoneki amino acids, uyewo zvigadziriswa zvinotsiviwa. Nhengo yedu inogona kubudisa iyo inogadziriswa amino acids zvakasununguka, iyo inoshandiswa yemashandisirwo eminoti amino acids inobva kune imwe, irreplaceable amino acids. Mamiriro ezvinhu akashandurwa - aya ndiwo amino acids anofanira kuuya nechikafu, uye panguva imwe chete, anogona uye yakagadziridzwa, asi mune zvakawanda zvisingakwanisi. Kana zviri zvemaamino acids anokosha, tinofanira kutarisira kudya kwavo. Ndicho chikonzero nei tichatarisa pane zvakakosha amino acids zviripo.
Nzvimbo inokosha yemamino acids inofanira kunge iri mapuroteni zvokudya zvemhuka nemiti yakabva. Nhamo, mishonga yemiti yemichero uye inodyiwa yakaipa uye haina mazamu akazara eamino acids. Saka, zviri nani kuvabatanidza nemapuroteni emhuka:
- zviyo: buckwheat, rice, pearl bhari, oats;
- peas, chickpeas, lentils ;
- soy uye nyemba;
- nuts;
- mushroom.
Zvinonyanya kukosha amino acids muzvokudya uye nemishonga yemazi:
- mukaka nembudzi;
- kottage cheese, cheeses;
- mukisi wakasviba, kefir, yakabikwa mukaka wakabikwa, kamuro;
- gwayana, nyuchi, inguruve, uye, kunyanya, chiropa;
- mazai.
Uyezve, chidimbu chinonyanya kukosha amino acids chinowanikwa mune marashi hove: cod uye saumoni.
Meaning
Basa reAmino acids mukushanda kwemuviri wedu haigoni kunyanya kusimbiswa. Mapuroteni anodikanwa pamatambudziko ose, kubva kuchitokisi kukura, kusvika kune zvakagadziriswa zvemiitiro uye nhengo. Amino acids zvose zvinokonzera uye vatori vechikamu mu syntheses nemagadzirirwo emvura, ekugadzira mahomoni, masero eropa. Kuti unzwisise zviri nani:
- lysine uye tryptophan vane basa rekukura;
- methionine metabolism, fat metabolism;
- leucine uye isoleucine - thyroid function, endocrine system;
- phenylalanine is amino acid yeuropi, inosimudzira chirangaridzo, inobatsira kunzwisisa kwepfungwa, inobudisa mahomoni;
- arginine inobatsira immune basa, inodzivirira zvirwere;
- kusvibiswa kunobvisa ammonia, kurwisana nedambudziko rekuneta;
- glycine ndiyo inokonzerwa nekugadzirwa kwehomoni inodzora muviri;
- Ornithine inopa hutano hwetendon, inokurudzira kurapa kurapa, inoderedza hurongwa hwekutya;
- alanine inobatanidzwa mukutanga kwehomoni, metabolism ye shuga, inosimbisa muscular uye nervous system.
Uye saka iwe unogona kuramba uripo nokusingaperi ...
Amino acids mu additives
Kana zvichienderana nemamiriro ekugadzirisa amino acids, kupererwa kwavo kunogona kubhadharwa nezvokudya zvinowedzera, uyewo kudya nyama yakawanda, hove uye mukaka. Mamiriro ezvinhu zvakakosha:
- tyrosine;
- cysteine.
Mukuwedzera, kugamuchirwa kweamino acids kunoratidzwa kune vavanakomana, varimi vehupi uye avo vose vanoshandisa simba rakawanda mukudzidziswa. Kazhinji, vatambi vanoshandisa kuwedzera kwezvinhu zvitatu zvinokosha
Iyo yakasiyana yeiyi matatu amino acids iri mu branched maketani. Icho ndicho BCAA chinopa huwandu hwepuroteni ne 42%, uye inowedzera simba rekuchengetedza kwemisungo.
Kubudirira kwekusimudzira
Hakusi kungoita chete kweamino acid muzvokudya kunotamba basa, asi iyo nzira yekugadzirira. Kugadziriswa, kugaya, kudya kunokurudzira kufanana kweprotheni, uye kunowedzera nzira yekubudisa amino acids kubva kumapuroteni. Uye kupisa kwekupisa kunopfuura mazana 100 ipi iyi inoderedza kuchema.