Aliyense amene amasangalala kwambiri ndi masewera, sangachite popanda nzeru zodziŵika m'maganizo ake. Ndipotu, pofuna kupanikizika minofu, nkofunika kuti mutenge chitsulo, komanso kuti mudziwe chifukwa chake mukusowa amino acid, momwe mungakonzekere bwino zakudya ndi maphunziro, komanso makamaka momwe mungaphunzitsire popanda kuvulaza thupi.
Kodi amino acids ndi otani?
Wopambana aliyense wothamanga amadziŵa chifukwa chake mumasowa mavitamini amodzi mukumanga thupi. Ngati simukudziwa kale, onetsetsani kuti mumvetsetse dera lino.
Amino acids ndipadera mankhwala amodzi kuchokera ku gulu la organic acids. Mosiyana ndi mafuta ndi chakudya, ndi 16% opangidwa ndi nayitrogeni. Molekyu iliyonse ya zinthu zoterezi ili ndi magulu amodzi kapena ambiri amino. Akagwiritsidwa ntchito m'matumbo a m'mimba, mapuloteni amagwiritsidwa ntchito, omwe amagwiritsidwa ntchito pomanga minofu, komanso kupangidwa kwa mankhwala ena omwe ali ofunikira thupi. Kuphatikizira pamwambapa, amino acid ndizofunikira kuti zikhale zovuta.
Kuonjezera apo, ndi amino zidulo zomwe ziri zofunika kuti thupi likhale ndi thanzi labwino ndi thupi pambuyo pa kuphunzitsidwa. Amachitanso nawo ntchito yotentha mafuta, ntchito ya mitsempha yonse komanso ubongo. Nchifukwa chiyani thupi likusowa amino acid? Kusunga zonse. Ndipo amathandiza wothamangayo kuti apange minofu mowonjezereka bwino ndipo zimakhala zosavuta kuchira ngakhale atataya kwambiri.
Amino acid: ndi chiyani ndipo amafunikira chiyani?
Pafupifupi 20 amino acid amadziwika kuti amagawidwa m'magulu atatu: zida zosinthika (thupi lawo limatha kudzipanga okha), m'malo mwake amatha kusinthika (thupi limapanga kuchokera ku ziwalo zina), ndipo silingasinthe (munthu wawo akhoza kupeza chakudya, sizimapangidwa m'thupi ).
Kuti m'malo mwa amino zikhale m'malo mwawo:
- aspirtic acid (yofunikira kuti mchere ukhale wofanana);
- Glutamic acid (amachepetsa kukhumba kwa maswiti ndi mowa);
- Ornithine (yofunikira pakupanga kukula kwa hormone);
- glycine (yofunikira pa ntchito ya ubongo);
- serine (kulowetsedwa mu selo yatsopano);
- taurine (amathandiza kuyamwa mafuta);
- kutsogolo (kofunikira pa chithandizo cha kuvulala);
- glutamine (gwero la mphamvu);
- kansalu (antioxidant);
- alanine (gwero la mphamvu).
Taganizirani za gulu lomwe likuphatikizapo amino acid osinthika, ndikupeza zomwe zili. Gululi likuphatikizapo arginine, cysteine ndi tyrosine yofunikira, yomwe imathandiza kuti minofu ikhale ndi mphamvu komanso chitetezo cha mthupi. L-arginine imabweretsa chisangalalo, ndipo monga zida zina zambiri mu gulu lino, ndizovuta kupanikizika.
Palinso zofunika zamagazi zomwe zimayenera kutengedwa nthawi zonse, chifukwa sizilowa mthupi m'njira zina. Izi zikuphatikizapo:
- methionine;
- Lysine (imathandizira kaphatikizidwe ka mapuloteni mu minofu;
- mayesero;
- isoleucine (amapereka mphamvu zamagazi);
- valine (amapanga mphamvu);
- threonine;
- leucine (imayambitsa mapuloteni);
- phenylalanine.
Zosowa za tsiku ndi tsiku za munthu aliyense wa izi ndi pafupifupi 1 g, koma nambala iyi imasiyanasiyana ndi kulemera kwake, kugonana ndi msinkhu wa munthuyo.
Kodi ndizitenga nthawi yanji?
Ngati simukudya chakudya choyenera, ndiye kuti mukusowa amino acid mulimonsemo. Amafunikanso wothamanga aliyense, chifukwa thupi lake limapereka zinthu zambiri zowononga pambuyo pochita mwamphamvu thupi.