John Myers
Phenylalanine, tryptophan, thiab lysine: Cov ntsiab lus cryptic no zais cov amino acids tseem ceeb rau lub cev. Peb yuav tsum tau txais cov protein-tsev blocks los ntawm cov zaub mov thiaj li muaj sia nyob. Koj tuaj yeem nrhiav tau cov khoom noj uas lawv pom hauv no.
Qhov zoo tshaj plaws Amino Acid Khoom Noj
Amino acids yog lub tsev thaiv cov protein, uas ua rau 17 feem pua ntawm peb lub cev. Cov tshuaj sib xyaw ua ke tau muab faib ua 20 hom sib txawv raws li lawv cov qauv. Yim ntawm cov no yog cov amino acids tseem ceeb, uas txhais tau hais tias lub cev tsis tuaj yeem tsim lawv tus kheej thiab nyob ntawm cov khoom noj tsis tu ncua. Qhov no suav nrog
- isoleucine
- ntxhawj
- lysine
- methionine
- phenylalanine
- threonine
- tryptophan
- valine
Qhov seem kaum ob amino acids - xws li arginine - yog tsim los ntawm cov kab mob noj qab haus huv nws tus kheej. Yog tias lub cev tsis txaus txaus nrog cov amino acids tseem ceeb, cov tsos mob tsis txaus tuaj yeem tshwm sim. Cov protein tsev blocks koom nrog, ntawm lwm yam, nyob rau hauv kev tswj ntawm cov ntshav qab zib thiab ntshav siab, nyob rau hauv enzyme thiab connective ntaub so ntswg kev loj hlob, nyob rau hauv metabolism thiab nyob rau hauv cov leeg nqaij, uas yog vim li cas lawv ua lub luag hauj lwm tseem ceeb nyob rau hauv kev noj haus nyob rau hauv kev cob qhia yuag. Txawm li cas los xij, nws tsis tau muaj pov thawj scientific tias amino acids pab kom poob phaus.
Muaj pes tsawg amino acids lub cev xav tau?
Tsis muaj dab tsi ua haujlwm hauv lub cev yam tsis muaj cov amino acids - peb tau sau cov lus qhia ntxiv txog qhov cuam tshuam ntawm cov amino acids rau koj. Tam sim no koj tsis tas yuav lob cov hmoov protein thiab muab cov khoom siv dag zog. Qhov kev xav tau tuaj yeem ua tau raws li kev noj zaub mov zoo. Lub koom haum German rau Kev Noj Qab Haus Huv (DGE) tam sim no kwv yees qhov no ntawm 0.8 g ib kg ntawm lub cev hnyav rau cov neeg laus hnub nyoog 19 xyoo thiab tshaj, thiab ntawm 1.0 g rau cov neeg laus hnub nyoog 65 xyoo thiab tshaj saud. Qee pawg neeg, xws li cov poj niam cev xeeb tub, cov poj niam pub niam mis, thiab cov neeg uas tawm dag zog, xav tau cov amino acids me ntsis ntxiv.
Yuav ua li cas kom tau raws li qhov xav tau
Hauv txoj cai, cov zaub mov muaj protein ntau kuj muaj ntau cov amino acids. Txawm li cas los xij, tsiaj txhu thiab zaub protein ntau txawv ntawm lawv cov amino acid profile. Cov zaub mov ntawm cov tsiaj keeb kwm feem ntau muaj tag nrho yim qhov tseem ceeb ntawm lub tsev tsim cov protein, thaum cov zaub mov ntawm cov nroj tsuag tsuas yog npog ib feem. Yog li, DGE pom zoo kom cov neeg tsis noj nqaij thiab vegans xaiv cov zaub mov amino acid nyob rau hauv txoj kev uas tag nrho cov spectrum raug them. Cov kws tshaj lij hauv zej zog hais txog kev sib xyaw ntawm cov nplej thiab legumes ua piv txwv: cov nplej qis hauv tryptophan thiab threonine yog nplua nuj nyob rau hauv methionine, thaum lentils, peas, thiab cov zoo li yog qhov txawv - lentil curry lauj kaub nrog mov los yog taum kua zaub nrog qhob cij yog qhov zoo. kev sib raug zoo.
Muab cov khoom noj amino acid no tso rau hauv cov ntawv qhia zaub mov
Yog tias koj xav tau cov amino acids ntau npaum li sai tau ntawm cov khoom noj uas muaj protein ntau, peb pom zoo tshwj xeeb:
- Nqaij thiab hnyuv ntxwm
- Nplej kab mob
- taum pauv
- lo ntsiab muag
- qe
- Cheese
- Oatmeal
- quinoa
- Ceev
- ntses
- Yogurt thiab buttermilk
- Hemp noob (kev noj qab haus huv kuj vim lawv cov ntsiab lus fiber ntau)
Yog tias koj muaj kev xav tau tshwj xeeb rau qee yam tsis muaj protein ntau hauv tsev, nws tsim nyog kawm txog qhov muaj pes tsawg leeg ntawm cov khoom noj amino acid. Piv txwv li, oatmeal, walnuts, qe, thiab cheese muaj ntshav qab zib tswj valine, thaum legumes muaj lysine, uas yog ib qho tseem ceeb rau kev tswj cov leeg thiab cov ntaub so ntswg.
