Mapuloteni

Mapuloteni ndi zinthu zachilengedwe za macromolecular zomwe zimakhala ndi ma amino acid ambiri olumikizidwa ndi peptide bond. Udindo wofunikira kwambiri wa mankhwalawa ndikuwongolera magwiridwe antchito amthupi (gawo la enzymatic). Komanso, amachita zoteteza, mahomoni, structural, zakudya, mphamvu ntchito.

Mwa kapangidwe kake, mapuloteni amagawidwa kukhala osavuta (mapuloteni) ndi ovuta (mapuloteni). Kuchuluka kwa zotsalira za amino acid m'mamolekyu ndizosiyana: myoglobin ndi 140, insulini ndi 51, yomwe imalongosola kulemera kwakukulu kwa maselo a pawiri (Mr), omwe amachokera ku 10 000 mpaka 3 000 000 Dalton.

Mapuloteni amapanga 17% ya kulemera konse kwa munthu: 10% ndi khungu, 20% ndi cartilage, mafupa, ndipo 50% ndi minofu. Ngakhale kuti gawo la mapuloteni ndi mapuloteni silinaphunzire bwino masiku ano, kugwira ntchito kwa dongosolo lamanjenje, kutha kukula, kuberekana kwa thupi, kutuluka kwa kagayidwe kachakudya pamlingo wa ma cell kumagwirizana mwachindunji ndi ntchito ya amino. zidulo.

Mbiri yakupeza

Njira yophunzirira mapuloteni inayamba m'zaka za m'ma XVIII, pamene gulu la asayansi lotsogoleredwa ndi katswiri wa zamankhwala wa ku France Antoine Francois de Furcroix anafufuza albumin, fibrin, gluten. Chifukwa cha maphunzirowa, mapuloteni adafotokozedwa mwachidule ndikulekanitsidwa kukhala gulu lapadera.

Mu 1836, kwa nthawi yoyamba, Mulder anapereka chitsanzo chatsopano cha kapangidwe ka mankhwala a mapuloteni potengera chiphunzitso cha radicals. Zinakhala zovomerezeka mpaka 1850s. Dzina lamakono la mapuloteni - mapuloteni - chigawo chomwe chinalandiridwa mu 1838. Ndipo kumapeto kwa zaka za zana la XNUMX, wasayansi waku Germany A. Kossel adapeza zochititsa chidwi: adazindikira kuti ma amino acid ndizomwe zimapangidwira kwambiri. "zigawo zomanga". Chiphunzitsochi chinatsimikiziridwa moyesera koyambirira kwa zaka za zana la XNUMX ndi katswiri wamankhwala waku Germany Emil Fischer.

Mu 1926, wasayansi wa ku America, James Sumner, mkati mwa kafukufuku wake, adapeza kuti enzyme urease yopangidwa m'thupi ndi ya mapuloteni. Kutulukira kumeneku kunathandiza kwambiri pa zasayansi ndipo kunachititsa kuzindikira kufunika kwa mapuloteni pa moyo wa munthu. Mu 1949, katswiri wa sayansi ya zakuthambo wa ku England, Fred Sanger, adayesa kuyesa ma amino acid a insulin ya timadzi, zomwe zimatsimikizira kulondola kwa kuganiza kuti mapuloteni ndi ma polima a amino acid.

M'zaka za m'ma 1960, kwa nthawi yoyamba pamaziko a X-ray diffraction, mapangidwe apakati a mapuloteni pamlingo wa atomiki anapezedwa. Kuphunzira za organic organic compound iyi kumapitirira mpaka lero.

Mapangidwe a mapuloteni

Magawo akuluakulu a mapuloteni ndi ma amino acid, opangidwa ndi magulu a amino (NH2) ndi zotsalira za carboxyl (COOH). Nthawi zina, ma nitric-hydrogen radicals amalumikizidwa ndi ayoni a kaboni, nambala ndi malo omwe amatsimikizira mawonekedwe a peptide. Panthawi imodzimodziyo, malo a carbon pokhudzana ndi gulu la amino amatsindika m'dzina ndi chiyambi chapadera: alpha, beta, gamma.

Pamapuloteni, ma alpha-amino acid amakhala ngati magawo omangika, chifukwa iwo okha, akatalikitsa unyolo wa polypeptide, amapatsa zidutswa zama protein kukhazikika komanso mphamvu. Zosakaniza zamtunduwu zimapezeka m'chilengedwe mwa mawonekedwe a mitundu iwiri: L ndi D (kupatulapo glycine). Zinthu zamtundu woyamba ndi gawo la mapuloteni a zamoyo zamoyo zopangidwa ndi nyama ndi zomera, ndipo mtundu wachiwiri ndi mbali ya mapangidwe a peptides omwe amapangidwa ndi osakhala ribosomal synthesis mu bowa ndi mabakiteriya.

Zomangamanga za mapuloteni zimalumikizidwa pamodzi ndi chomangira cha polypeptide, chomwe chimapangidwa polumikiza amino acid imodzi ku carboxyl ya amino acid ina. Zomangamanga zazifupi nthawi zambiri zimatchedwa ma peptides kapena oligopeptides (maselo olemera 3-400 daltons), ndi zazitali, zomwe zimakhala ndi ma amino acid opitilira 10, ma polypeptides. Nthawi zambiri, unyolo wa mapuloteni uli ndi zotsalira za 000 - 50 amino acid, ndipo nthawi zina 100 - 400. Mapuloteni amapanga mapangidwe apadera a malo chifukwa cha kuyanjana kwa intramolecular. Iwo amatchedwa mapuloteni conformations.

Pali magawo anayi amagulu a protein:

  1. Choyambirira ndi mzere wotsatira wa zotsalira za amino acid zolumikizidwa pamodzi ndi chomangira cholimba cha polypeptide.
  2. Sekondale - gulu lolamulidwa la zidutswa za mapuloteni mumlengalenga kukhala ozungulira kapena opindika.
  3. Mfundo Yapamwamba - njira yokhazikitsira malo a unyolo wa helical polypeptide, popinda gawo lachiwiri kukhala mpira.
  4. Quaternary - mapuloteni ophatikizana (oligomer), omwe amapangidwa ndi kuyanjana kwa maunyolo angapo a polypeptide amtundu wapamwamba.

Maonekedwe a mapuloteni amagawidwa m'magulu atatu:

  • fibrillary;
  • globular;
  • nembanemba.

Mapuloteni amtundu woyamba ndi mamolekyu olumikizana ndi ulusi omwe amapanga ulusi wokhalitsa kapena wosanjikiza. Popeza kuti mapuloteni a fibrillar amadziwika ndi mphamvu zamakina apamwamba, amagwira ntchito zoteteza komanso zomanga thupi. Chitsanzo oimira mapuloteni amenewa tsitsi keratini ndi minofu kolajeni.

Mapuloteni opangidwa ndi globular amakhala ndi unyolo umodzi kapena angapo a polypeptide opindidwa kukhala cholumikizira cha ellipsoidal. Izi zikuphatikizapo ma enzyme, zigawo zoyendetsa magazi, ndi mapuloteni a minofu.

Mankhwala a Membrane ndi ma polypeptide omwe amaikidwa mu chipolopolo cha cell organelles. Mankhwalawa amagwira ntchito ya ma receptor, kudutsa mamolekyu ofunikira ndi ma sign enieni pamwamba.

Mpaka pano, pali mitundu yambiri ya mapuloteni, omwe amatsimikiziridwa ndi kuchuluka kwa zotsalira za amino acid zomwe zimaphatikizidwamo, mawonekedwe a malo ndi kutsata kwawo.

Komabe, kuti thupi lizigwira ntchito bwino, ma alpha-amino acid 20 okha a L-mndandanda amafunikira, 8 mwa iwo omwe sanapangidwe ndi thupi la munthu.

Mankhwala ndi mankhwala

Kapangidwe ka malo ndi kapangidwe ka amino acid kwa puloteni iliyonse kumatsimikizira mawonekedwe ake a physicochemical.

Mapuloteni ndi zolimba zomwe zimapanga njira za colloidal pamene zimagwirizana ndi madzi. Mu emulsions yamadzimadzi, mapuloteni amapezeka mu mawonekedwe a particles omwe amaperekedwa, popeza mapangidwe ake amaphatikizapo magulu a polar ndi ionic (-NH2, -SH, -COOH, -OH). Kuchuluka kwa molekyulu ya protein kumadalira kuchuluka kwa carboxyl (-COOH), zotsalira za amine (NH) ndi pH ya sing'anga. Chochititsa chidwi n'chakuti, mapangidwe a mapuloteni ochokera ku nyama amakhala ndi ma amino acid a dicarboxylic (glutamic ndi aspartic), omwe amatsimikizira kuthekera kwawo koyipa m'mayankho amadzi.

Zinthu zina zimakhala ndi ma diamino acid ambiri (histidine, lysine, arginine), chifukwa chake amakhala muzamadzimadzi ngati mapuloteni. Mu njira zamadzimadzi, pawiriyo ndi yokhazikika chifukwa cha kusagwirizana kwa tinthu tating'onoting'ono tofanana ndi milandu. Komabe, kusintha kwa pH ya sing'anga kumaphatikizapo kusinthidwa kwamagulu a ionized mu mapuloteni.

M'malo a acidic, kuwonongeka kwa magulu a carboxyl kumaponderezedwa, zomwe zimabweretsa kuchepa kwa mphamvu yoyipa ya tinthu tating'onoting'ono. Mu alkali, m'malo mwake, ionization ya zotsalira za amine imachepetsa, chifukwa chake mtengo wabwino wa mapuloteni umachepa.

Pa pH inayake, yomwe imatchedwa isoelectric point, alkaline dissociation ndi yofanana ndi acidic, chifukwa chomwe tinthu tating'onoting'ono timaphatikizana ndikuthamanga. Kwa ma peptides ambiri, mtengo uwu umakhala wocheperako pang'ono. Komabe, pali zomanga zomwe zili ndi mphamvu zambiri zamchere. Izi zikutanthauza kuti chochuluka cha mapuloteni pindani mu malo acidic, ndi gawo laling'ono mu alkaline mmodzi.

Pa isoelectric point, mapuloteni sakhazikika mu njira ndipo, chifukwa chake, amaundana mosavuta akatenthedwa. Pamene asidi kapena alkali akuwonjezeredwa ku mapuloteni omwe amalowa, mamolekyu amawonjezeredwa, kenaka chigawocho chimasungunukanso. Komabe, mapuloteni amasunga mawonekedwe awo pazigawo zina za pH za sing'anga. Ngati zomangira zomwe zimagwira gawo la puloteni zimawonongeka mwanjira inayake, ndiye kuti mawonekedwe olamulidwa a chinthucho amapunduka, chifukwa chomwe molekyuluyo imatenga mawonekedwe a chiwopsezo chokhazikika. Chodabwitsa ichi chimatchedwa denaturation.

Kusintha kwa mphamvu ya mapuloteni kumabweretsa zotsatira za mankhwala ndi thupi: kutentha kwakukulu, kuwala kwa ultraviolet, kugwedezeka kwakukulu, kuphatikiza ndi mapuloteni. Chifukwa cha denaturation, chigawocho chimataya ntchito yake yachilengedwe, zinthu zotayika sizibwezeredwa.

Mapuloteni amapereka mtundu mumayendedwe a hydrolysis. Njira ya peptide ikaphatikizidwa ndi copper sulfate ndi alkali, mtundu wa lilac umawoneka (biuret reaction), mapuloteni akatenthedwa mu nitric acid - utoto wachikasu (xantoprotein reaction), polumikizana ndi yankho la nitrate la mercury - mtundu wa rasipiberi (Milon). reaction). Maphunzirowa amagwiritsidwa ntchito pozindikira mapangidwe a mapuloteni amitundu yosiyanasiyana.

Mitundu ya mapuloteni zotheka kaphatikizidwe mu thupi

Mtengo wa amino acid m'thupi la munthu sungathe kuchepetsedwa. Amagwira ntchito ya ma neurotransmitters, amafunikira kuti ubongo uzigwira ntchito moyenera, umapereka mphamvu ku minofu, ndikuwongolera kukwanira kwa magwiridwe antchito awo ndi mavitamini ndi mchere.

Kufunika kwakukulu kwa kugwirizana ndikuonetsetsa kuti chitukuko chikuyenda bwino komanso kugwira ntchito kwa thupi. Ma amino acid amatulutsa michere, mahomoni, hemoglobin, ma antibodies. Kaphatikizidwe ka mapuloteni mu zamoyo zamoyo nthawi zonse.

Komabe, njirayi imayimitsidwa ngati maselo alibe amino acid imodzi yofunika. Kuphwanya mapangidwe mapuloteni kumabweretsa matenda m`mimba, pang`onopang`ono kukula, psycho-maganizo kusakhazikika.

Ma amino acid ambiri amapangidwa m'thupi la munthu m'chiwindi. Komabe, pali mankhwala otere omwe ayenera kubwera tsiku lililonse ndi chakudya.

Izi zimachitika chifukwa cha kugawa kwa ma amino acid m'magulu otsatirawa:

  • chosasinthika;
  • theka-m'malo;
  • chosinthika.

Gulu lililonse la zinthu lili ndi ntchito zake. Talingalirani mwatsatanetsatane.

Amino Acids Ofunika

Munthu sangathe kupanga mankhwala a gulu ili yekha, koma ndizofunikira kuti apitirizebe kukhala ndi moyo.

Chifukwa chake, ma amino acid oterowo ali ndi dzina loti "ofunikira" ndipo ayenera kuperekedwa nthawi zonse ndi chakudya kuchokera kunja. Mapuloteni kaphatikizidwe popanda zomangira izi sizingatheke. Zotsatira zake, kusowa kwa gulu limodzi kumabweretsa kusokonezeka kwa metabolic, kuchepa kwa minofu, kulemera kwa thupi, ndikusiya kupanga mapuloteni.

Ma amino acid ofunika kwambiri m'thupi la munthu, makamaka kwa othamanga komanso kufunikira kwawo.

  1. Valin. Ndilo gawo la mapangidwe a mapuloteni a nthambi (BCAA) .Ndi gwero lamphamvu, limagwira nawo ntchito za kagayidwe ka nitrogen, kubwezeretsa minofu yowonongeka, ndikuwongolera glycemia. Valine ndi zofunika kuti otaya minofu kagayidwe, yachibadwa maganizo ntchito. Ntchito mu ntchito zachipatala osakaniza leucine, isoleucine zochizira ubongo, chiwindi, anavulala chifukwa cha mankhwala, mowa kapena kuledzera kwa thupi.
  2. Leucine ndi Isoleucine. Chepetsani kuchuluka kwa shuga m'magazi, kuteteza minofu, kuwotcha mafuta, kumathandizira kaphatikizidwe ka hormone yakukula, kubwezeretsa khungu ndi mafupa. Leucine, monga valine, imakhudzidwa ndi njira zoperekera mphamvu, zomwe ndizofunikira kwambiri kuti thupi likhale lolimba panthawi yolimbitsa thupi. Kuphatikiza apo, isoleucine ndiyofunikira pakupanga hemoglobin.
  3. Threonine. Imalepheretsa kuchepa kwamafuta m'chiwindi, imatenga nawo gawo mu mapuloteni ndi mafuta kagayidwe, kaphatikizidwe ka collagen, elastane, kupanga minofu ya fupa (enamel). Amino acid imawonjezera chitetezo chokwanira, chiwopsezo cha thupi ku matenda a ARVI. Threonine amapezeka mu chigoba minofu, chapakati mantha dongosolo, mtima, kuthandiza ntchito yawo.
  4. Methionine. Amathandizira kagayidwe kachakudya, amatenga nawo gawo pakukonza mafuta, amateteza thupi ku zotsatira zoyipa za radiation, amachepetsa mawonetseredwe a toxicosis pa nthawi yapakati, ndipo amagwiritsidwa ntchito pochiza nyamakazi ya nyamakazi. Amino acid imakhudzidwa ndi kupanga taurine, cysteine, glutathione, yomwe imachepetsa ndikuchotsa zinthu zapoizoni m'thupi. Methionine imathandizira kuchepetsa kuchuluka kwa histamine m'maselo mwa anthu omwe ali ndi ziwengo.
  5. Tryptophan. Imalimbikitsa kutulutsidwa kwa timadzi tating'onoting'ono, timagona bwino, timachepetsa zotsatira zoyipa za chikonga, kukhazikika kwamalingaliro, kumagwiritsidwa ntchito popanga serotonin. Tryptophan m'thupi la munthu amatha kusintha kukhala niacin.
  6. Lysine. Amagwira nawo ntchito yopanga albumins, michere, mahomoni, ma antibodies, kukonza minofu ndi kupanga kolajeni. Izi amino asidi ndi mbali ya mapuloteni onse ndipo m`pofunika kuchepetsa mlingo wa triglycerides mu seramu magazi, yachibadwa mafupa mapangidwe, zonse mayamwidwe kashiamu ndi thickening wa kapangidwe tsitsi. Lysine ali sapha mavairasi oyambitsa zotsatira, kupondereza chitukuko cha pachimake kupuma matenda ndi nsungu. Imawonjezera mphamvu ya minofu, imathandizira kagayidwe ka nayitrogeni, imathandizira kukumbukira kwakanthawi kochepa, erection, libido. Chifukwa cha zabwino zake, 2,6-diaminohexanoic acid imathandiza kuti mtima ukhale wathanzi, umalepheretsa kukula kwa atherosclerosis, osteoporosis, ndi genital herpes. Lysine pamodzi ndi vitamini C, proline amalepheretsa mapangidwe a lipoproteins, omwe amachititsa kutsekeka kwa mitsempha ndikuyambitsa matenda a mtima.
  7. Phenylalanine. Amachepetsa chilakolako, amachepetsa ululu, amawongolera maganizo, kukumbukira. M'thupi la munthu, phenylalanine imatha kusintha kukhala amino acid tyrosine, yomwe ndi yofunika kwambiri popanga ma neurotransmitters (dopamine ndi norepinephrine). Chifukwa cha mphamvu ya pawiri kuwoloka chotchinga magazi-ubongo, nthawi zambiri amagwiritsidwa ntchito pochiza matenda a minyewa. Kuphatikiza apo, amino acid amagwiritsidwa ntchito kulimbana ndi white foci of depigmentation pakhungu (vitiligo), schizophrenia, ndi matenda a Parkinson.

Kuperewera kwa ma amino acid ofunikira m'thupi la munthu kumabweretsa:

  • kuchepa kwa kukula;
  • kuphwanya biosynthesis wa cysteine, mapuloteni, impso, chithokomiro, mantha dongosolo;
  • matenda amisala;
  • kuonda;
  • phenylketonuria;
  • kuchepetsa chitetezo chokwanira ndi hemoglobini m'magazi;
  • kusokonezeka kwa mgwirizano.

Posewera masewera, kuchepa kwa zigawo zomwe zili pamwambazi zimachepetsa masewera olimbitsa thupi, kuonjezera chiopsezo cha kuvulala.

Zakudya Zofunikira za Amino Acids

Tabulo Nambala 1 “Zakudya zokhala ndi ma protein ofunikira”
Tchulani malonda
Amino zili pa 100 magalamu a mankhwala, magalamu
tryptophanthreonineIsoleucinenyalugwe
Walnut0,170,5960,6251,17
Hazelnut0,1930,4970,5451,063
Amondi0,2140,5980,7021,488
Cashew0,2870,6880,7891,472
Fistashki0,2710,6670,8931,542
Peanut0,250,8830,9071,672
Mtedza waku Brazil0,1410,3620,5161,155
Mtedza wa paini0,1070,370,5420,991
Kokonati0,0390,1210,1310,247
Mbeu za mpendadzuwa0,3480,9281,1391,659
mbewu dzungu0,5760,9981,12812,419
Mbewu za fulakesi0,2970,7660,8961,235
Mbeu za Sesame0,330,730,751,5
Mbewu za poppy0,1840,6860,8191,321
Zakudya zouma0,2320,9241,1161,871
Nyemba zouma0,260,7821,0081,847
Nandolo zouma0,1850,7160,8281,374
Nandolo zobiriwira zobiriwira0,0370,2030,1950,323
Soya zouma0,5911,7661,9713,309
Tofu yaiwisi0,1260,330,40,614
Tofu zovuta0,1980,5170,6280,963
Tofu wokazinga0,2680,7010,8521,306
okara0,050,0310,1590,244
Tempe0,1940,7960,881,43
Natto0,2230,8130,9311,509
Miso0,1550,4790,5080,82
Nyemba zakuda0,2560,9090,9541,725
Nyemba zofiira0,2790,9921,0411,882
Nyemba za pinki0,2480,8820,9251,673
Nyemba zamawanga0,2370,810,8711,558
Nyemba zoyera0,2770,9831,0311,865
Nyemba zomangira0,2230,7920,8311,502
Tirigu anamera0,1150,2540,2870,507
Ufa Wonse0,1740,3670,4430,898
pastry0,1880,3920,570,999
Mkate wonse wambewu0,1220,2480,3140,574
Mkate wa rye0,0960,2550,3190,579
Oats (flakes)0,1820,3820,5030,98
Mpunga Woyera0,0770,2360,2850,546
Msuzi wa Brown0,0960,2750,3180,62
Mpunga wamtchire0,1790,4690,6181,018
Buckwheat wobiriwira0,1920,5060,4980,832
Buckwheat yokazinga0,170,4480,4410,736
Mapira (tirigu)0,1190,3530,4651,4
Balere wotsukidwa0,1650,3370,3620,673
Chimanga chophika0,0230,1290,1290,348
mkaka wa ng'ombe0,040,1340,1630,299
Mkaka wa nkhosa0,0840,2680,3380,587
Chitseko0,1470,50,5911,116
Tchizi cha ku Switzerland0,4011,0381,5372,959
tchizi cha cheddar0,320,8861,5462,385
mozzarella0,5150,9831,1351,826
mazira0,1670,5560,6411,086
Ng'ombe (filet)0,1761,071,2192,131
Nkhumba (nyama)0,2450,9410,9181,697
Nkhuku0,2570,9221,1251,653
nkhukundembo0,3111,2271,4092,184
White tuna0,2971,1631,2232,156
Salmoni, nsomba0,2480,9691,0181,796
Trout, Mikizha0,2791,0921,1482,025
Ng'ombe ya Atlantic0,1590,6220,6541,153
Kupitiliza kwa tebulo nambala 1 "Zomwe zili ndi mapuloteni ofunikira"
Tchulani malonda
Amino zili pa 100 magalamu a mankhwala, magalamu
lysinemethioninechithuvjvaline
Walnut0,4240,2360,7110,753
Hazelnut0,420,2210,6630,701
Amondi0,580,1511,120,817
Cashew0,9280,3620,9511,094
Fistashki1,1420,3351,0541,23
Peanut0,9260,3171,3371,082
Mtedza waku Brazil0,4921,0080,630,756
Mtedza wa paini0,540,2590,5240,687
Kokonati0,1470,0620,1690,202
Mbeu za mpendadzuwa0,9370,4941,1691,315
mbewu dzungu1,2360,6031,7331,579
Mbewu za fulakesi0,8620,370,9571,072
Mbeu za Sesame0,650,880,940,98
Mbewu za poppy0,9520,5020,7581,095
Zakudya zouma1,8020,221,2731,281
Nyemba zouma1,6640,2861,4431,237
Nandolo zouma1,2910,2531,0340,809
Nandolo zobiriwira zobiriwira0,3170,0820,20,235
Soya zouma2,7060,5472,1222,029
Tofu yaiwisi0,5320,1030,3930,408
Tofu zovuta0,8350,1620,6170,64
Tofu wokazinga1,1310,220,8370,867
okara0,2120,0410,1570,162
Tempe0,9080,1750,8930,92
Natto1,1450,2080,9411,018
Miso0,4780,1290,4860,547
Nyemba zakuda1,4830,3251,1681,13
Nyemba zofiira1,6180,3551,2751,233
Nyemba za pinki1,4380,3151,1331,096
Nyemba zamawanga1,3560,2591,0950,998
Nyemba zoyera1,6030,3511,2631,222
Nyemba zomangira1,2910,2831,0170,984
Tirigu anamera0,2450,1160,350,361
Ufa Wonse0,3590,2280,6820,564
pastry0,3240,2360,7280,635
Mkate wonse wambewu0,2440,1360,4030,375
Mkate wa rye0,2330,1390,4110,379
Oats (flakes)0,6370,2070,6650,688
Mpunga Woyera0,2390,1550,3530,403
Msuzi wa Brown0,2860,1690,3870,44
Mpunga wamtchire0,6290,4380,7210,858
Buckwheat wobiriwira0,6720,1720,520,678
Buckwheat yokazinga0,5950,1530,4630,6
Mapira (tirigu)0,2120,2210,580,578
Balere wotsukidwa0,3690,190,5560,486
Chimanga chophika0,1370,0670,150,182
mkaka wa ng'ombe0,2640,0830,1630,206
Mkaka wa nkhosa0,5130,1550,2840,448
Chitseko0,9340,2690,5770,748
Tchizi cha ku Switzerland2,5850,7841,6622,139
tchizi cha cheddar2,0720,6521,3111,663
mozzarella0,9650,5151,0111,322
mazira0,9120,380,680,858
Ng'ombe (filet)2,2640,6981,0581,329
Nkhumba (nyama)1,8250,5510,9220,941
Nkhuku1,7650,5910,8991,1
nkhukundembo2,5570,791,11,464
White tuna2,4370,7851,0361,367
Salmoni, nsomba2,030,6540,8631,139
Trout, Mikizha2,2870,7380,9731,283
Ng'ombe ya Atlantic1,3030,420,5540,731

Gomelo latengera zomwe zatengedwa ku United States Agricultural Library - USA National Nutrient Database.

Zosintha pang'ono

Mankhwala omwe ali m'gululi amatha kupangidwa ndi thupi pokhapokha ngati ali ndi chakudya. Mitundu yosiyanasiyana ya ma semi-esential acid imagwira ntchito zina zomwe sizingasinthidwe.

Taganizirani za mitundu yawo.

  1. Arginine. Ndi imodzi mwama amino acid ofunika kwambiri m'thupi la munthu. Imafulumizitsa machiritso a minyewa yomwe yawonongeka, imachepetsa kuchuluka kwa cholesterol ndipo imafunikira kuti khungu, minofu, mafupa, ndi chiwindi zikhale ndi thanzi. Arginine imawonjezera mapangidwe a T-lymphocytes, omwe amalimbitsa chitetezo cha mthupi, amakhala ngati chotchinga, kuteteza kuyambitsidwa kwa tizilombo toyambitsa matenda. Kuphatikiza apo, amino acid amathandizira kutulutsa kwa chiwindi, amachepetsa kuthamanga kwa magazi, amachepetsa kukula kwa zotupa, amakana mapangidwe a magazi, amawonjezera mphamvu komanso amawonjezera mitsempha yamagazi. Amatenga nawo gawo mu kagayidwe ka nitrogen, kaphatikizidwe ka creatine ndipo amawonetsedwa kwa anthu omwe akufuna kuonda ndikupeza minofu. Arginine imapezeka mumadzimadzi amadzimadzi, minofu yolumikizana yapakhungu ndi hemoglobin. Kuperewera kwa pawiri mu thupi la munthu ndi owopsa kwa chitukuko cha matenda a shuga, kusabereka mwa amuna, kuchedwa kutha msinkhu, matenda oopsa, ndi immunodeficiency. Magwero achilengedwe a arginine: chokoleti, kokonati, gelatin, nyama, mkaka, mtedza, tirigu, oats, mtedza, soya.
  2. Histidine. Kuphatikizika mu minofu yonse ya thupi la munthu, ma enzyme. Amatenga nawo gawo pakusinthana kwa chidziwitso pakati pa dongosolo lapakati lamanjenje ndi dipatimenti zotumphukira. Histidine ndi yofunika kuti yachibadwa chimbudzi, popeza mapangidwe chapamimba madzi n`zotheka kokha ndi nawo. Kuphatikiza apo, mankhwalawa amalepheretsa kuchitika kwa autoimmune, matupi awo sagwirizana. Kupanda chigawo chimodzi kumayambitsa kumva kutayika, kumawonjezera chiopsezo chokhala ndi nyamakazi ya nyamakazi. Histidine imapezeka mumbewu (mpunga, tirigu), mkaka, ndi nyama.
  3. Tyrosine. Amalimbikitsa mapangidwe a neurotransmitters, amachepetsa ululu wa premenstrual nthawi, amathandizira kuti thupi lonse liziyenda bwino, limakhala ngati antidepressant zachilengedwe. Amino acid amachepetsa kudalira mankhwala osokoneza bongo, mankhwala a caffeine, amathandizira kuchepetsa chilakolako cha chakudya ndipo amakhala ngati gawo loyamba la kupanga dopamine, thyroxine, epinephrine. Mu kaphatikizidwe mapuloteni, tyrosine pang'ono m'malo phenylalanine. Kuphatikiza apo, ndikofunikira pakupanga mahomoni a chithokomiro. Kuperewera kwa amino acid kumachepetsa kagayidwe kachakudya, kumachepetsa kuthamanga kwa magazi, kumawonjezera kutopa. Tyrosine imapezeka mu nthanga za dzungu, amondi, oatmeal, mtedza, nsomba, mapeyala, soya.
  4. Cystine. Amapezeka mu beta-keratin - mapuloteni akuluakulu a tsitsi, misomali, khungu. Amino acid imatengedwa ngati N-acetyl cysteine ​​​​ndipo imagwiritsidwa ntchito pochiza chifuwa cha osuta, kugwedezeka kwa septic, khansa, ndi bronchitis. Cystine amasunga mawonekedwe apamwamba a peptides, mapuloteni, komanso amakhala ngati antioxidant wamphamvu. Imamanga zowononga zowononga ma free radicals, zitsulo zapoizoni, zimateteza ma cell ku x-ray ndi kuwonekera kwa radiation. Amino acid ndi gawo la somatostatin, insulin, immunoglobulin. Cystine ingapezeke kuchokera ku zakudya zotsatirazi: broccoli, anyezi, nyama, mazira, adyo, tsabola wofiira.

Chinthu chodziwika bwino cha ma amino acid ofunikira kwambiri ndikuti amatha kugwiritsidwa ntchito ndi thupi kupanga mapuloteni m'malo mwa methionine, phenylalanine.

Kusinthika

Ma organic mankhwala a kalasi iyi akhoza kupangidwa ndi thupi la munthu palokha, kuphimba zosowa zochepa za ziwalo zamkati ndi machitidwe. Ma amino acid osinthika amapangidwa kuchokera kuzinthu zama metabolic ndikumwedwa nayitrogeni. Kuti akwaniritse zomwe zimachitika tsiku ndi tsiku, ayenera kukhala tsiku ndi tsiku muzopangidwa ndi mapuloteni ndi chakudya.

Ganizirani kuti ndi zinthu ziti zomwe zili mgululi:

  1. Alanine. Amagwiritsidwa ntchito ngati gwero lamphamvu, amachotsa poizoni m'chiwindi, amafulumizitsa kutembenuka kwa glucose. Zimalepheretsa kuwonongeka kwa minofu chifukwa cha kuzungulira kwa alanine, komwe kumawonetsedwa motere: shuga - pyruvate - alanine - pyruvate - glucose. Chifukwa cha machitidwewa, gawo lomanga la mapuloteni limawonjezera mphamvu zosungiramo mphamvu, kukulitsa moyo wa maselo. Nayitrogeni wochuluka pa nthawi ya alanine amachotsedwa m'thupi mumkodzo. Kuphatikiza apo, mankhwalawa amathandizira kupanga ma antibodies, amaonetsetsa metabolism ya zidulo, shuga komanso chitetezo chokwanira. Magwero a alanine: mkaka, mapeyala, nyama, nkhuku, mazira, nsomba.
  2. Glycine. Amagwira nawo ntchito yomanga minofu, kaphatikizidwe ka mahomoni, amawonjezera kuchuluka kwa creatine m'thupi, amathandizira kutembenuka kwa glucose kukhala mphamvu. Collagen ndi 30% glycine. Kaphatikizidwe ka ma cell ndizosatheka popanda kutenga nawo mbali pagululi. Ndipotu, ngati minofu yawonongeka, popanda glycine, thupi la munthu silingathe kuchiritsa mabala. Magwero a amino zidulo ndi: mkaka, nyemba, tchizi, nsomba, nyama.
  3. Glutamine. Pambuyo pa kutembenuka kwa organic pawiri kukhala glutamic acid, imalowa mu chotchinga chamagazi ndi ubongo ndipo imakhala ngati mafuta kuti ubongo ugwire ntchito. Amino acid imachotsa poizoni m'chiwindi, imawonjezera milingo ya GABA, imasunga kamvekedwe ka minofu, imathandizira kukhazikika, komanso imathandizira kupanga ma lymphocyte. Kukonzekera kwa L-glutamine kumagwiritsidwa ntchito pomanga thupi kuti ateteze kuwonongeka kwa minofu ponyamula nayitrogeni kupita ku ziwalo, kuchotsa ammonia wapoizoni ndikuwonjezera masitolo a glycogen. The mankhwala ntchito kuthetsa zizindikiro za kutopa aakulu, kusintha maganizo maziko, kuchiza nyamakazi, chironda chachikulu, uchidakwa, kusowa mphamvu, scleroderma. Atsogoleri omwe ali mu glutamine ndi parsley ndi sipinachi.
  4. Carnitine. Amamanga ndi kuchotsa mafuta acids m'thupi. Amino acid imathandizira ntchito ya mavitamini E, C, amachepetsa kulemera kwakukulu, amachepetsa katundu pamtima. M'thupi la munthu, carnitine amapangidwa kuchokera ku glutamine ndi methionine m'chiwindi ndi impso. Ndilo la mitundu iyi: D ndi L. Phindu lalikulu kwambiri la thupi ndi L-carnitine, lomwe limawonjezera kutsekemera kwa maselo amtundu wa mafuta acids. Chifukwa chake, amino acid amawonjezera kugwiritsidwa ntchito kwa lipids, amachepetsa kaphatikizidwe ka mamolekyu a triglyceride mu depot yamafuta ochepa. Mutatenga carnitine, lipid oxidation imawonjezeka, njira yotaya minofu ya adipose imayamba, yomwe imatsagana ndi kutulutsidwa kwa mphamvu yosungidwa mu mawonekedwe a ATP. L-carnitine imathandizira kupanga lecithin m'chiwindi, imachepetsa cholesterol, ndikuletsa mawonekedwe a atherosclerotic plaques. Ngakhale kuti amino acid iyi siili m'gulu lazinthu zofunikira, kudya pafupipafupi kwa mankhwalawa kumalepheretsa kukula kwa matenda amtima ndikukulolani kuti mukhale ndi moyo wautali. Kumbukirani, kuchuluka kwa carnitine kumachepa ndi zaka, kotero okalamba ayenera choyamba kuwonjezera pazakudya zawo zatsiku ndi tsiku. Komanso, zinthu zambiri apanga kuchokera mavitamini C, B6, methionine, chitsulo, lysine. Kuperewera kwa mankhwala aliwonsewa kumayambitsa kusowa kwa L-carnitine m'thupi. Magwero achilengedwe a amino acid: nkhuku, dzira yolk, dzungu, nthangala za sesame, mwanawankhosa, kanyumba tchizi, kirimu wowawasa.
  5. Asparagine. Zofunikira pa kaphatikizidwe ka ammonia, kugwira ntchito bwino kwa dongosolo lamanjenje. Amino acid imapezeka mu mkaka, katsitsumzukwa, whey, mazira, nsomba, mtedza, mbatata, nyama ya nkhuku.
  6. Aspartic acid. Amatenga nawo gawo mu kaphatikizidwe ka arginine, lysine, isoleucine, kupanga chilengedwe chonse chamafuta amthupi - adenosine triphosphate (ATP), yomwe imapereka mphamvu zama cell. Aspartic acid imathandizira kupanga ma neurotransmitters, imawonjezera kuchuluka kwa nicotinamide adenine dinucleotide (NADH), yomwe ndiyofunikira kuti dongosolo lamanjenje ndi ubongo zizigwira ntchito. Pawiri apanga paokha, pamene ndende yake mu maselo akhoza ziwonjezeke mwa kuphatikizapo zotsatirazi mankhwala zakudya: nzimbe, mkaka, ng'ombe, nkhuku nyama.
  7. Glutamic acid. Ndiwofunikira kwambiri osangalatsa a neurotransmitter mumsana. organic compound imakhudzidwa ndikuyenda kwa potaziyamu kudutsa chotchinga chamagazi-muubongo kulowa mu cerebrospinal fluid ndipo imathandizira kwambiri metabolism ya triglycerides. Ubongo umatha kugwiritsa ntchito glutamate ngati mafuta. Kufunika kwa thupi kumawonjezera ma amino acid kumawonjezeka ndi khunyu, kupsinjika maganizo, maonekedwe a imvi (mpaka zaka 30), kusokonezeka kwa dongosolo lamanjenje. Magwero achilengedwe a glutamic acid: walnuts, tomato, bowa, nsomba zam'madzi, nsomba, yoghurt, tchizi, zipatso zouma.
  8. Proline Imalimbikitsa kaphatikizidwe ka collagen, imafunikira mapangidwe a minofu ya cartilage, imathandizira machiritso. Magwero a proline: mazira, mkaka, nyama. Odyera zamasamba amalangizidwa kuti atenge amino acid yokhala ndi zakudya zowonjezera.
  9. Serin. Amawongolera kuchuluka kwa cortisol mu minofu ya minofu, amatenga nawo gawo pakupanga ma antibodies, ma immunoglobulins, serotonin, amalimbikitsa kuyamwa kwa creatine, amathandizira kagayidwe ka mafuta. Serine imathandizira kugwira ntchito kwadongosolo lapakati lamanjenje. Chakudya chachikulu cha amino acid: kolifulawa, broccoli, mtedza, mazira, mkaka, soya, koumiss, ng'ombe, tirigu, mtedza, nyama yankhuku.

Chifukwa chake, ma amino acid amagwira nawo ntchito zonse zofunika m'thupi la munthu. Musanagule zowonjezera zakudya, ndi bwino kukaonana ndi katswiri. Ngakhale kuti kumwa mankhwala a amino zidulo, ngakhale amaonedwa kuti ndi otetezeka, koma akhoza kukulitsa zobisika mavuto thanzi.

Mitundu ya mapuloteni ndi chiyambi

Masiku ano, mitundu iyi ya mapuloteni imasiyanitsidwa: dzira, whey, masamba, nyama, nsomba.

Taonani mmene aliyense wa iwo anafotokozera.

  1. Dzira. Potengera chizindikiro pakati pa mapuloteni, mapuloteni ena onse amawerengedwa kuti ndi ofanana nawo chifukwa amagayidwa kwambiri. Mapangidwe a yolk amaphatikizapo ovomucoid, ovomucin, lysocin, albumin, ovoglobulin, coalbumin, avidin, ndi albumin ndi gawo la mapuloteni. Mazira a nkhuku yaiwisi ndi osavomerezeka kwa anthu omwe ali ndi vuto la m'mimba. Izi ndichifukwa choti ali ndi choletsa cha enzyme trypsin, yomwe imachepetsa chimbudzi cha chakudya, ndi mapuloteni avidin, omwe amaphatikiza vitamini H. Chotsatiracho sichimatengedwa ndi thupi ndipo chimachotsedwa. Chifukwa chake, akatswiri azakudya amaumirira kuti agwiritse ntchito dzira loyera pokhapokha atalandira chithandizo cha kutentha, chomwe chimatulutsa michere kuchokera ku biotin-avidin complex ndikuwononga trypsin inhibitor. Ubwino wamtunduwu wa mapuloteni: uli ndi mayamwidwe ambiri (9 magalamu pa ola), kuchuluka kwa amino acid, kumathandiza kuchepetsa thupi. Zoyipa za mapuloteni a dzira la nkhuku zimaphatikizapo mtengo wawo wokwera komanso allergenicity.
  2. Mkaka whey. Mapuloteni omwe ali mgululi amakhala ndi chiwopsezo chachikulu kwambiri (10-12 magalamu pa ola) pakati pa mapuloteni athunthu. Mutatha kumwa mankhwala opangidwa ndi whey, mkati mwa ola loyamba, mlingo wa peptides ndi amino acid m'magazi umawonjezeka kwambiri. Pa nthawi yomweyi, ntchito yopanga asidi ya m'mimba sikusintha, zomwe zimathetsa kuthekera kwa kupanga mpweya ndi kusokoneza njira ya m'mimba. Mapangidwe a minofu yaumunthu malinga ndi zomwe zili zofunika amino acid (valine, leucine ndi isoleucine) ndizoyandikana kwambiri ndi mapuloteni a whey. Mapuloteni amtunduwu amachepetsa cholesterol, amachulukitsa kuchuluka kwa glutathione, amakhala ndi mtengo wotsika poyerekeza ndi mitundu ina ya amino acid. Choyipa chachikulu cha mapuloteni a whey ndikuyamwa mwachangu kwapawiri, zomwe zimapangitsa kuti zikhale zomveka kuti mutenge musanayambe kapena mutangomaliza maphunziro. Gwero lalikulu la mapuloteni ndi okoma whey omwe amapezeka popanga tchizi ta rennet. Kusiyanitsa kuganizira, kudzipatula, whey mapuloteni hydrolyzate, casein. Yoyamba mwa mawonekedwe omwe apezedwa samasiyanitsidwa ndi chiyero chachikulu ndipo imakhala ndi mafuta, lactose, omwe amathandizira kupanga gasi. Mlingo wa mapuloteni mmenemo ndi 35-70%. Pachifukwa ichi, whey protein concentrate ndiye njira yotsika mtengo kwambiri yomangira m'magulu azakudya zamasewera. Kudzipatula ndi chinthu chokhala ndi kuyeretsedwa kwakukulu, kumakhala ndi tizigawo ting'onoting'ono ta 95%. Komabe, opanga osakhulupirika nthawi zina amabera popereka chisakanizo cha kudzipatula, kuganizira, hydrolyzate monga mapuloteni a whey. Choncho, mapangidwe a zowonjezera ayenera kuyang'anitsitsa mosamala, momwe kudzipatula kuyenera kukhala chigawo chokhacho. Hydrolyzate ndi mtundu wokwera mtengo kwambiri wa mapuloteni a whey, omwe amakhala okonzeka kuyamwa mwachangu ndipo amalowa mwachangu minofu. Casein, ikalowa m'mimba, imasanduka chotupa, chomwe chimagawanika kwa nthawi yayitali (4-6 magalamu pa ola). Chifukwa cha katunduyu, mapuloteni amaphatikizidwa m'mapangidwe a makanda, chifukwa amalowa m'thupi mokhazikika komanso mofanana, pamene kutuluka kwakukulu kwa amino acid kumabweretsa kupatuka pakukula kwa mwana.
  3. Masamba. Ngakhale kuti mapuloteni omwe ali muzinthu zoterezi ndi osakwanira, kuphatikiza ndi wina ndi mzake amapanga mapuloteni athunthu (kuphatikiza bwino ndi nyemba + mbewu). Omwe amapangira zida zomangira zamasamba ndi zinthu za soya zomwe zimalimbana ndi osteoporosis, zimadzaza thupi ndi mavitamini E, B, phosphorous, chitsulo, potaziyamu, nthaka. Akadyedwa, mapuloteni a soya amachepetsa mafuta a kolesterolini, amathetsa mavuto okhudzana ndi kukula kwa prostate, ndipo amachepetsa chiopsezo chokhala ndi ma neoplasms oyipa m'mawere. Amasonyezedwa kwa anthu omwe akudwala kusalolera kwa mkaka. Popanga zowonjezera, soya isolate (ili ndi mapuloteni 90%), chidwi cha soya (70%), ufa wa soya (50%) amagwiritsidwa ntchito. Mlingo wa mayamwidwe a protein ndi 4 magalamu pa ola limodzi. Kuipa kwa amino acid kumaphatikizapo: ntchito ya estrogenic (chifukwa cha izi, mankhwalawa sayenera kutengedwa ndi amuna pamlingo waukulu, popeza kusokonezeka kwa ubereki kumachitika), kukhalapo kwa trypsin, komwe kumachepetsa chimbudzi. Zomera zomwe zili ndi phytoestrogens (mankhwala omwe si a steroidal ofanana ndi mawonekedwe a mahomoni ogonana achikazi): fulakesi, licorice, hops, red clover, nyemba, mphesa zofiira. Mapuloteni amasamba amapezekanso mumasamba ndi zipatso (kabichi, makangaza, maapulo, kaloti), chimanga ndi nyemba (mpunga, nyemba, mphodza, mbewu za fulakesi, oats, tirigu, soya, balere), zakumwa (mowa, bourbon). Nthawi zambiri pamasewera Zakudya zimagwiritsa ntchito mapuloteni a nandolo. Ndiwopatula woyeretsedwa kwambiri wokhala ndi kuchuluka kwa amino acid arginine (8,7% pa gramu imodzi ya mapuloteni) poyerekeza ndi whey, soya, casein ndi dzira. Kuphatikiza apo, mapuloteni a nandolo ali ndi glutamine, lysine. Kuchuluka kwa BCAA mkati mwake kumafika 18%. Chochititsa chidwi n'chakuti, mapuloteni a mpunga amawonjezera ubwino wa mapuloteni a hypoallergenic nandolo, omwe amagwiritsidwa ntchito pazakudya za odyetsera zaiwisi, othamanga, ndi odyetsera zamasamba.
  4. Nyama. Kuchuluka kwa mapuloteni momwemo kumafikira 85%, pomwe 35% ndi ma amino acid osasinthika. Mapuloteni a nyama amadziwika ndi zero mafuta okhutira, ali ndi mlingo waukulu wa kuyamwa.
  5. Nsomba. Zovutazi zimalimbikitsidwa kuti zigwiritsidwe ntchito ndi munthu wamba. Koma ndizosafunika kwambiri kuti othamanga agwiritse ntchito zomanga thupi kuti akwaniritse zofunikira zatsiku ndi tsiku, chifukwa mapuloteni a nsomba amatha kukhala ma amino acid katatu kuposa casein.

Choncho, kuti muchepetse kulemera, onjezerani minofu, pamene mukugwira ntchito yothandizira, tikulimbikitsidwa kugwiritsa ntchito mapuloteni ovuta. Amapereka kuchuluka kwa ma amino acid mutangotha ​​kumwa.

Ochita masewera onenepa omwe amakonda kupanga mafuta ayenera kukonda 50-80% mapuloteni ocheperako kuposa mapuloteni othamanga. Awo sipekitiramu chachikulu cha zochita umalimbana yaitali zakudya minofu.

Mayamwidwe a casein ndi ochedwa kuposa mapuloteni a whey. Chifukwa cha izi, kuchuluka kwa ma amino acid m'magazi kumawonjezeka pang'onopang'ono ndikusungidwa pamlingo wapamwamba kwa maola 7. Mosiyana ndi casein, mapuloteni a whey amatengedwa mofulumira kwambiri m'thupi, zomwe zimapangitsa kuti pakhale kumasulidwa kwamphamvu kwambiri kwa nthawi yochepa (theka la ola). Choncho, tikulimbikitsidwa kuti mutenge kuti muteteze catabolism ya mapuloteni a minofu mwamsanga musanayambe kuchita masewera olimbitsa thupi.

Malo apakati amakhala ndi dzira loyera. Kukhutitsa magazi mutangotha ​​masewera olimbitsa thupi ndikukhalabe ndi mapuloteni ambiri mutatha kuchita masewera olimbitsa thupi, kudya kwake kuyenera kuphatikizidwa ndi whey isolate, amino acid posachedwa. Kusakaniza kumeneku kwa mapuloteni atatu kumachotsa zofooka za chigawo chilichonse, kumaphatikizapo makhalidwe onse abwino. Zogwirizana kwambiri ndi mapuloteni a whey soya.

Mtengo kwa munthu

Ntchito imene mapuloteni amagwira m’zamoyo ndi yaikulu kwambiri moti n’zosatheka kuganizira ntchito iliyonse, koma tifotokoza mwachidule zofunika kwambiri.

  1. Chitetezo (chakuthupi, mankhwala, chitetezo). Mapuloteni amateteza thupi ku zotsatira zoyipa za ma virus, poizoni, mabakiteriya, zomwe zimayambitsa kaphatikizidwe ka antibody. Mapuloteni oteteza akamalumikizana ndi zinthu zakunja, zochita za tizilombo toyambitsa matenda sizimakhazikika. Kuonjezera apo, mapuloteni amatenga nawo mbali mu ndondomeko ya fibrinogen coagulation m'madzi a m'magazi, omwe amathandizira kupanga kutsekeka kwa chilonda ndi kutsekeka kwa bala. Chifukwa cha izi, pakawonongeka chivundikiro cha thupi, mapuloteni amateteza thupi kuti lisatayike.
  2. chothandizira. Ma enzymes onse, omwe amatchedwa biological catalysts, ndi mapuloteni.
  3. Transport. Chonyamulira chachikulu cha okosijeni ndi hemoglobin, mapuloteni amagazi. Kuphatikiza apo, mitundu ina ya ma amino acid pakuchitapo kanthu imapanga mankhwala okhala ndi mavitamini, mahomoni, mafuta, kuonetsetsa kuti amaperekedwa ku maselo, ziwalo zamkati, ndi minofu.
  4. Zopatsa thanzi. Mapuloteni otchedwa reserve (casein, albumin) ndiwo magwero a chakudya cha mapangidwe ndi kukula kwa mwana wosabadwayo m'mimba.
  5. Mahomoni. Mahomoni ambiri m'thupi la munthu (adrenaline, norepinephrine, thyroxine, glucagon, insulin, corticotropin, somatotropin) ndi mapuloteni.
  6. Kupanga Keratin - chigawo chachikulu cha tsitsi, kolajeni - connective minofu, elastin - makoma a mitsempha. Mapuloteni a cytoskeleton amapereka mawonekedwe a organelles ndi ma cell. Mapuloteni ambiri opangidwa ndi filamentous.
  7. Galimoto. Actin ndi myosin (mapuloteni aminofu) amathandizira pakupumula ndi kutsika kwa minofu ya minofu. Mapuloteni amayang'anira kumasulira, kuphatikizika, kuchulukitsitsa kwa jini, komanso kayendedwe ka ma cell kudutsa kuzungulira. Mapuloteni am'galimoto amayang'anira kayendetsedwe ka thupi, kayendedwe ka maselo pamlingo wa maselo (cilia, flagella, leukocytes), zoyendera zamkati (kinesin, dynein).
  8. Chizindikiro. Ntchitoyi imachitidwa ndi ma cytokines, kukula kwa zinthu, mapuloteni a mahomoni. Amatumiza zizindikiro pakati pa ziwalo, zamoyo, maselo, minofu.
  9. Chotengera. Gawo limodzi la protein receptor limalandira chizindikiro chokhumudwitsa, chinacho chimachita ndikulimbikitsa kusintha kosinthika. Chifukwa chake, mankhwalawo amathandizira kuti zinthu zichitike, zimamanga mamolekyu olumikizana ndi ma intracellular, kukhala ngati njira za ayoni.

Kuphatikiza pa ntchito zomwe zili pamwambapa, mapuloteni amawongolera pH ya chilengedwe chamkati, amakhala ngati gwero lamphamvu, kuonetsetsa kuti chitukuko, kuberekana kwa thupi, kupanga luso loganiza.

Kuphatikiza ndi triglycerides, mapuloteni amatenga nawo gawo pakupanga ma cell membranes, ndi ma carbohydrate popanga zinsinsi.

Mapuloteni kaphatikizidwe

Mapuloteni kaphatikizidwe ndi njira yovuta yomwe imachitika mu ribonucleoprotein particles a selo (ribosomes). Mapuloteni amasinthidwa kuchokera ku ma amino acid ndi ma macromolecules motsogozedwa ndi chidziwitso chobisika mu majini (mu cell nucleus).

Puloteni iliyonse imakhala ndi zotsalira za enzyme, zomwe zimatsimikiziridwa ndi ndondomeko ya nucleotide ya genome yomwe imayika gawo ili la selo. Popeza DNA imakhazikika mu phata la selo, ndipo kaphatikizidwe ka mapuloteni kumachitika mu cytoplasm, chidziwitso chochokera ku biological memory code kupita ku ribosomes chimafalitsidwa ndi mkhalapakati wapadera wotchedwa mRNA.

Mapuloteni biosynthesis amapezeka mu magawo asanu ndi limodzi.

  1. Kusamutsa zambiri kuchokera ku DNA kupita ku i-RNA (zolemba). M'maselo a prokaryotic, kulembedwanso kwa genome kumayamba ndi kuzindikira kwa DNA nucleotide sequence ndi RNA polymerase enzyme.
  2. Kutsegula kwa amino acid. "Kalambulabwalo" aliyense wa puloteni, pogwiritsa ntchito mphamvu ya ATP, amalumikizidwa ndi ma covalent bond ndi ma molekyulu a RNA (t-RNA). Nthawi yomweyo, T-RNA imakhala ndi ma nucleotides olumikizidwa motsatizana - ma anticodon, omwe amatsimikizira chibadwa cha munthu (katatu-kodon) cha amino acid.
  3. Kumanga kwa mapuloteni ku ribosomes (kuyambitsa). Molekyu ya i-RNA yokhala ndi chidziwitso chokhudza puloteni inayake imalumikizidwa ndi tinthu tating'ono ta ribosome ndi amino acid yoyambira yomwe imalumikizidwa ndi t-RNA yofananira. Pankhaniyi, ma macromolecules oyendera amafanana ndi i-RNA triplet, yomwe imasonyeza chiyambi cha mapuloteni.
  4. Kukula kwa unyolo wa polypeptide (elongation). Kuchulukana kwa tizidutswa ta mapuloteni kumachitika ndikuwonjezera motsatizana kwa ma amino acid mu unyolo, kutumizidwa ku ribosome pogwiritsa ntchito RNA yoyendera. Panthawi imeneyi, mapangidwe omaliza a mapuloteni amapangidwa.
  5. Imitsani kaphatikizidwe ka unyolo wa polypeptide (kutha). Kutha kwa kupanga mapuloteni kumasonyezedwa ndi katatu kapadera ka mRNA, pambuyo pake polypeptide imatulutsidwa ku ribosome.
  6. Kupinda ndi kukonza mapuloteni. Kuti atengere mawonekedwe a polypeptide, amangokhalira kunyengerera, kupanga masinthidwe ake apakati. Pambuyo pa kaphatikizidwe pa ribosome, puloteniyo imasinthidwa ndi mankhwala (processing) ndi michere, makamaka phosphorylation, hydroxylation, glycosylation, ndi tyrosine.

Mapuloteni omwe angopangidwa kumene amakhala ndi zidutswa za polypeptide kumapeto, zomwe zimakhala ngati zidziwitso zomwe zimatsogolera zinthu kudera lachikoka.

Kusintha kwa mapuloteni kumayendetsedwa ndi majini ogwiritsira ntchito, omwe, pamodzi ndi majini apangidwe, amapanga gulu la enzymatic lotchedwa operon. Dongosololi limayendetsedwa ndi majini owongolera mothandizidwa ndi chinthu chapadera, chomwe, ngati kuli kofunikira, amachipanga. Kuyanjana kwa chinthu ichi ndi wogwiritsa ntchito kumabweretsa kutsekeka kwa jini yolamulira, ndipo chifukwa chake, kutha kwa operon. Chizindikiro choti ayambirenso kugwira ntchito kwa dongosololi ndi momwe zinthu zilili ndi tinthu ta inductor.

Mlingo watsiku ndi tsiku

Table №2 "Kufuna kwaumunthu kwa mapuloteni"
Gulu la anthu
Kudya kwa tsiku ndi tsiku kwa mapuloteni, magalamu
nyamaZamasambaTotal
Miyezi 6 mpaka chaka chimodzi25
Kuyambira zaka 1 mpaka 1,5361248
Zaka 1,5 - 3401353
3 - 4 ya chaka441963
Zaka 5 - 6472572
Zaka 7 - 10483280
Zaka 11 - 13583896
Anyamata 14 - zaka 17563793
Atsikana 14 - zaka 176442106
Azimayi6512109
amayi oyamwitsa7248120
Amuna (ophunzira)6845113
Akazi (ophunzira)583896
Othamanga
Men77-8668-94154-171
Women60-6951-77120-137
Amuna ankagwira ntchito yolemetsa6668134
Amuna mpaka zaka 70483280
Amuna opitilira zaka 70453075
Akazi mpaka zaka 70422870
Azimayi azaka zopitilira 70392665

Monga mukuonera, kufunika kwa thupi kwa mapuloteni kumatengera zaka, kugonana, thupi, ndi masewera olimbitsa thupi. Kupanda mapuloteni mu zakudya kumabweretsa kusokoneza ntchito za ziwalo.

Kusinthana m'thupi la munthu

Mapuloteni kagayidwe kachakudya ndi njira zomwe zimasonyeza ntchito ya mapuloteni m'thupi: chimbudzi, kuwonongeka, kutsekemera m'mimba, komanso kutenga nawo mbali pakupanga zinthu zatsopano zomwe zimafunikira kuti zithandizire moyo. Popeza kuti kagayidwe ka mapuloteni amawongolera, kuphatikizira, ndikugwirizanitsa machitidwe ambiri amankhwala, ndikofunikira kumvetsetsa njira zazikulu zomwe zimakhudzidwa ndikusintha kwa mapuloteni.

Chiwindi chimagwira ntchito yofunika kwambiri mu metabolism ya peptide. Ngati chiwalo chosefera chikasiya kuchita nawo izi, pambuyo pa masiku 7 zotsatira zakupha zimachitika.

Tsatanetsatane wa kayendedwe ka kagayidwe kachakudya.

  1. Amino acid deamination. Izi ndizofunikira kuti tisinthe mapuloteni ochulukirapo kukhala mafuta ndi chakudya. Pamachitidwe a enzymatic, ma amino acid amasinthidwa kukhala ma keto acid omwe amagwirizana, kupanga ammonia, zomwe zimawonongeka. The deanimation wa 90% ya mapuloteni mapangidwe chiwindi, ndipo nthawi zina mu impso. Kupatulapo ndi nthambi za unyolo wa amino acid (valine, leucine, isoleucine), omwe amalowa m'mitsempha ya mafupa.
  2. Kupanga kwa urea. Ammonia, yomwe imatulutsidwa panthawi ya deamination ya amino acid, ndi poizoni m'thupi la munthu. Neutralization wa poizoni mankhwala kumachitika mu chiwindi mchikakamizo cha michere kuti kusintha mu uric acid. Pambuyo pake, urea imalowa mu impso, kumene imatulutsidwa pamodzi ndi mkodzo. Molekyu yotsalayo, yomwe ilibe nayitrogeni, imasinthidwa kukhala glucose, yomwe imatulutsa mphamvu ikasweka.
  3. Kusinthana pakati pa mitundu yosinthika ya amino acid. Chifukwa cha zomwe zimachitika m'chiwindi (reductive amination, transamination of keto acids, amino acid transformation), mapangidwe a mapuloteni osinthika komanso ofunikira, omwe amalipira chifukwa cha kusowa kwawo muzakudya.
  4. Kuphatikizika kwa mapuloteni a plasma. Pafupifupi mapuloteni onse a magazi, kupatulapo ma globulins, amapangidwa m’chiwindi. Zofunikira kwambiri mwazo komanso zochulukirachulukira ndi ma albumin ndi zinthu zomwe zimatuluka magazi. Njira yogayitsa mapuloteni m'matumbo am'mimba imachitika kudzera munjira yotsatizana ya ma enzymes a proteinolytic pa iwo kuti apatse zinthu zomwe zimawonongeka kuti zitha kulowetsedwa m'magazi kudzera m'khoma lamatumbo.

Kuwonongeka kwa mapuloteni kumayambira m'mimba mothandizidwa ndi madzi a m'mimba (pH 1,5-2), yomwe ili ndi puloteni ya pepsin, yomwe imathandizira hydrolysis ya peptide zomangira pakati pa amino acid. Pambuyo pake, chimbudzi chimapitirira mu duodenum ndi jejunum, kumene pancreatic ndi matumbo madzi (pH 7,2-8,2) okhala ndi inactive enzyme precursors (trypsinogen, procarboxypeptidase, chymotrypsinogen, proelastase) amalowa. Intestinal mucosa imapanga enzyme enteropeptidase, yomwe imayambitsa ma proteases. Zinthu za proteolytic zimapezekanso m'maselo am'mimba mucosa, chifukwa chake hydrolysis ya peptides yaying'ono imachitika pambuyo poyamwa komaliza.

Chifukwa cha machitidwe otere, 95-97% ya mapuloteni amagawanika kukhala ma amino acid aulere, omwe amalowetsedwa m'matumbo aang'ono. Ndi kusowa kapena ntchito yochepa ya ma proteases, mapuloteni osadziwika amalowa m'matumbo akuluakulu, kumene amawonongeka.

kusowa kwa mapuloteni

Mapuloteni ndi gulu la ma molekyulu okhala ndi nayitrogeni okhala ndi ma molekyulu, omwe amagwira ntchito komanso kapangidwe ka moyo wamunthu. Poganizira kuti mapuloteni ndi omwe amamanga maselo, minyewa, ziwalo, kaphatikizidwe ka hemoglobin, michere, mahomoni a peptide, njira yodziwika bwino ya kagayidwe kachakudya, kusowa kwawo muzakudya kumabweretsa kusokonezeka kwa magwiridwe antchito a thupi lonse.

Zizindikiro za kuchepa kwa mapuloteni:

  • hypotension ndi minofu dystrophy;
  • kulumala;
  • kuchepetsa makulidwe a khola la khungu, makamaka pa triceps minofu ya phewa;
  • kuwonda kwambiri;
  • kutopa kwamaganizidwe ndi thupi;
  • kutupa (zobisika, ndiyeno zoonekeratu);
  • kuzizira;
  • kuchepa kwa khungu la turgor, chifukwa chake limakhala louma, lopepuka, lotayirira, lopindika;
  • kuwonongeka kwa magwiridwe antchito a tsitsi (kutayika, kuwonda, kuuma);
  • kuchepa kwa njala;
  • machiritso osauka;
  • kumva njala kapena ludzu kosalekeza;
  • kusokonezeka kwa chidziwitso (kukumbukira, chidwi);
  • kusowa kulemera kwa thupi (mwa ana).

Kumbukirani, zizindikiro za kuchepa kwa mapuloteni ocheperako zingakhale palibe kwa nthawi yaitali kapena zingakhale zobisika.

Komabe, gawo lililonse la kuchepa kwa mapuloteni limatsagana ndi kufooka kwa chitetezo chamthupi komanso kuwonjezeka kwa chiwopsezo cha matenda.

Zotsatira zake, odwala nthawi zambiri amadwala matenda opuma, chibayo, gastroenteritis, ndi matenda amkodzo. Ndi kuchepa kwa nthawi yayitali kwa mankhwala a nayitrogeni, kusowa kwamphamvu kwa mapuloteni ndi mphamvu kumayamba, limodzi ndi kuchepa kwa voliyumu ya myocardium, atrophy ya subcutaneous minofu, komanso kukhumudwa kwa danga la intercostal.

Zotsatira za kusowa kwa protein yambiri:

  • kugunda kwapang'onopang'ono;
  • kuwonongeka kwa mayamwidwe a mapuloteni ndi zinthu zina chifukwa chosakwanira kaphatikizidwe ka michere;
  • kuchepa kwa mtima;
  • kusowa magazi;
  • kuphwanya dzira implantation;
  • kuchepa kwa kukula (mwa ana obadwa kumene);
  • kusokonezeka kwa magwiridwe antchito a endocrine glands;
  • Kusiyanitsa kwa mahomoni;
  • chitetezo chokwanira;
  • kuwonjezereka kwa njira zotupa chifukwa cha kusokonezeka kwa kaphatikizidwe ka zinthu zoteteza (interferon ndi lysozyme);
  • kuchepa kwa kupuma.

Kuperewera kwa mapuloteni muzakudya kumakhudza kwambiri zamoyo za ana: kukula kumachepetsa, mapangidwe a mafupa amasokonezeka, kukula kwa maganizo kumachedwa.

Pali mitundu iwiri ya kuchepa kwa mapuloteni mwa ana:

  1. Misala (youma kusowa kwa protein). Matendawa amadziwika ndi kuwonongeka kwakukulu kwa minofu ndi minofu ya subcutaneous (chifukwa cha kugwiritsa ntchito mapuloteni), kuchepa kwa kukula, ndi kuchepa thupi. Panthawi imodzimodziyo, kudzikuza, zowonekera kapena zobisika, kulibe mu 95% ya milandu.
  2. Kwashiorkor (kusokonekera kwa mapuloteni). Pa gawo loyamba, mwanayo ali ndi mphwayi, irritability, ulesi. Kenako, kuchepa kwa kukula, hypotension ya minofu, kuchepa kwamafuta m'chiwindi, komanso kuchepa kwa minofu ya turgor kumawonedwa. Pamodzi ndi izi, edema imawonekera, kubisala kuonda, hyperpigmentation ya khungu, kupukuta kwa ziwalo zina za thupi, ndi tsitsi lochepa thupi. Nthawi zambiri, ndi kwashiorkor, kusanza, kutsekula m'mimba, anorexia, ndipo zikavuta kwambiri, chikomokere kapena kupumira kumachitika, zomwe nthawi zambiri zimatha kumwalira.

Pamodzi ndi izi, ana ndi akuluakulu akhoza kukhala ndi mitundu yosiyanasiyana ya kuchepa kwa mapuloteni.

Zifukwa chitukuko cha zomanga thupi akusowa

Zifukwa zomwe zingayambitse kuchepa kwa mapuloteni ndi:

  • kusalinganika bwino kapena kuchuluka kwa zakudya (zakudya, njala, zakudya zopatsa thanzi, zakudya zopanda pake);
  • kobadwa nako kagayidwe kachakudya matenda a amino zidulo;
  • kuchuluka kwa mapuloteni kuchokera mkodzo;
  • kusowa kwa nthawi yayitali kwa trace elements;
  • kuphwanya mapuloteni kaphatikizidwe chifukwa aakulu pathologies a chiwindi;
  • uchidakwa, kumwerekera ndi mankhwala osokoneza bongo;
  • kutentha kwambiri, kutuluka magazi, matenda opatsirana;
  • kulephera kuyamwa kwa mapuloteni m'matumbo.

Kuperewera kwa mapuloteni-mphamvu kuli mitundu iwiri: yoyamba ndi yachiwiri. Matenda oyamba amayamba chifukwa cha kusadya mokwanira kwa michere m'thupi, ndipo chachiwiri - chifukwa cha kusokonezeka kwa magwiridwe antchito kapena kumwa mankhwala omwe amalepheretsa kaphatikizidwe ka michere.

Ndi gawo lochepa komanso laling'ono la kuchepa kwa mapuloteni (choyambirira), ndikofunikira kuchotsa zomwe zingayambitse kukula kwa matenda. Kuti muchite izi, onjezerani kudya kwa tsiku ndi tsiku kwa mapuloteni (molingana ndi kulemera kwake kwa thupi), perekani kudya kwa multivitamin complexes. Kupanda mano kapena kuchepa kwa njala, zosakaniza zamadzimadzi zimagwiritsidwanso ntchito pofufuza kapena kudzidyetsa. Ngati kusowa kwa mapuloteni kukuchulukirachulukira chifukwa cha kutsekula m'mimba, ndiye kuti ndibwino kuti odwala amwe mankhwala a yogati. Palibe chomwe tikulimbikitsidwa kudya mkaka chifukwa cha kulephera kwa thupi kupanga lactose.

Mitundu yoopsa ya kusakwanira kwachiwiri imafuna chithandizo cham'chipatala, popeza kuyezetsa kwa labotale ndikofunikira kuti muzindikire matendawa. Kuti mumvetsetse chomwe chimayambitsa matenda, mulingo wa sungunuka wa interleukin-2 receptor m'magazi kapena mapuloteni a C-reactive amayesedwa. Plasma albumin, ma antigen a khungu, chiwerengero chonse cha lymphocyte, ndi CD4 + T-lymphocytes amayesedwanso kuti athandize kutsimikizira mbiri yakale ndikuzindikira kuchuluka kwa kusagwira ntchito bwino.

Mfundo zofunika kwambiri za chithandizo ndi kutsatira zakudya zoyendetsedwa bwino, kukonza madzi ndi electrolyte bwino, kuchotsa ma pathologies opatsirana, kudzaza thupi ndi zakudya. Poganizira kuti kusowa kwachiwiri kwa mapuloteni kungalepheretse kuchiza matenda omwe adayambitsa kukula kwake, nthawi zina, zakudya za parenteral kapena chubu zimayikidwa ndi zosakaniza zowonongeka. Nthawi yomweyo, chithandizo cha vitamini chimagwiritsidwa ntchito pamlingo wowirikiza kawiri tsiku lililonse kwa munthu wathanzi.

Ngati wodwalayo ali ndi vuto la anorexia kapena chifukwa chake sichinadziwike, mankhwala omwe amawonjezera njala amagwiritsidwanso ntchito. Kuonjezera minofu, kugwiritsa ntchito anabolic steroids ndikovomerezeka (poyang'aniridwa ndi dokotala). Kubwezeretsedwa kwa mapuloteni akuluakulu kumachitika pang'onopang'ono, pa miyezi 6-9. Kwa ana, nthawi ya kuchira kwathunthu imatenga miyezi 3-4.

Kumbukirani, kuti mupewe kuchepa kwa mapuloteni, ndikofunikira kuti muphatikizepo zakudya zomanga thupi zomwe zimachokera ku zomera ndi zinyama m'zakudya zanu tsiku lililonse.

ambiri osokoneza

Kudya zakudya zokhala ndi mapuloteni ochulukirapo kumawononga thanzi la munthu. Kuchuluka kwa mapuloteni muzakudya sikuli koopsa kuposa kusowa kwake.

Zizindikiro za kuchuluka kwa mapuloteni m'thupi:

  • kuwonjezereka kwa matenda a impso ndi chiwindi;
  • kusowa kwa njala, kupuma;
  • kuchuluka irritability mantha;
  • kusamba kwadzaoneni (mwa akazi);
  • zovuta kuchotsa kulemera kwakukulu;
  • mavuto ndi dongosolo lamtima;
  • kuchuluka kuwola m'matumbo.

Mukhoza kudziwa kuphwanya mapuloteni kagayidwe ntchito nayitrogeni bwino. Ngati kuchuluka kwa nayitrogeni wotengedwa ndikuchotsedwa ndi kofanana, munthuyo amanenedwa kuti ali ndi malire abwino. Kusadya bwino kumasonyeza kusadya mokwanira kapena kusayamwa bwino kwa mapuloteni, zomwe zimatsogolera ku kuyaka kwa mapuloteni ake. Chochitika ichi chimayambitsa kukula kwa kutopa.

Kuchulukitsa pang'ono kwa mapuloteni muzakudya, komwe kumafunikira kuti mukhale ndi nayitrogeni wabwinobwino, sikuvulaza thanzi la munthu. Pankhaniyi, ma amino acid owonjezera amagwiritsidwa ntchito ngati gwero lamphamvu. Komabe, pakapanda kuchita masewera olimbitsa thupi kwa anthu ambiri, kudya mapuloteni opitilira 1,7 magalamu pa kilogalamu imodzi ya kulemera kwa thupi kumathandizira kusintha mapuloteni ochulukirapo kukhala ma nitrogenous compounds (urea), shuga, omwe amayenera kutulutsidwa ndi impso. Kuchulukirachulukira kwa gawo lomanga kumabweretsa mapangidwe a acid m'thupi, kuwonjezereka kwa kutayika kwa calcium. Kuphatikiza apo, mapuloteni a nyama nthawi zambiri amakhala ndi purines, omwe amatha kuyikidwa m'malo olumikizirana mafupa, omwe ndi kalambulabwalo wa chitukuko cha gout.

Kuchuluka kwa mapuloteni m'thupi la munthu ndikosowa kwambiri. Masiku ano, muzakudya zabwinobwino, mapuloteni apamwamba (ma amino acid) akusowa kwambiri.

FAQ

Kodi ubwino ndi kuipa kwa mapuloteni a nyama ndi zomera ndi chiyani?

Ubwino waukulu wa magwero a mapuloteni a nyama ndikuti ali ndi ma amino acid onse ofunikira m'thupi, makamaka mu mawonekedwe okhazikika. Zoyipa za puloteni yotere ndikulandila kuchuluka kwazinthu zomanga, zomwe ndi 2-3 nthawi yamasiku onse. Kuphatikiza apo, zinthu zomwe zimachokera ku nyama nthawi zambiri zimakhala ndi zinthu zovulaza (mahomoni, maantibayotiki, mafuta, cholesterol), zomwe zimayambitsa poizoni m'thupi ndi zinthu zowola, zimatsuka "calcium" m'mafupa, ndikupanga chowonjezera pachiwindi.

Mapuloteni a masamba amatengedwa bwino ndi thupi. Zilibe zinthu zovulaza zomwe zimabwera ndi mapuloteni a nyama. Komabe, mapuloteni a zomera sakhala opanda zovuta zawo. Zogulitsa zambiri (kupatula soya) zimaphatikizidwa ndi mafuta (mumbewu), zimakhala ndi ma amino acid osakwanira.

Ndi puloteni iti yomwe imayamwa bwino kwambiri m'thupi la munthu?

  1. Dzira, digiri ya mayamwidwe imafika 95 - 100%.
  2. Mkaka, tchizi - 85 - 95%.
  3. Nyama, nsomba - 80 - 92%.
  4. Soya - 60-80%.
  5. Mbewu - 50-80%.
  6. Nyemba - 40 - 60%.

Kusiyanaku kumachitika chifukwa chakuti m'mimba samatulutsa michere yofunikira pakuwonongeka kwa mitundu yonse ya mapuloteni.

Ndi malingaliro ati okhudza kudya mapuloteni?

  1. Phimbani zosowa za tsiku ndi tsiku za thupi.
  2. Onetsetsani kuti mitundu yosiyanasiyana ya mapuloteni imabwera ndi chakudya.
  3. Musagwiritse ntchito molakwika kudya zakudya zomanga thupi zochulukirapo kwa nthawi yayitali.
  4. Osadya zakudya zokhala ndi mapuloteni usiku.
  5. Phatikizani mapuloteni a masamba ndi nyama. Izi zidzakulitsa mayamwidwe awo.
  6. Kwa othamanga musanayambe maphunziro kuti athe kugonjetsa katundu wambiri, ndi bwino kumwa mapuloteni olemera kwambiri a mapuloteni. Pambuyo pa kalasi, gainer imathandizira kubwezeretsanso nkhokwe zazakudya. Sports chowonjezera amakweza mlingo wa chakudya, amino zidulo mu thupi, zolimbikitsa kuchira mofulumira minofu minofu.
  7. Mapuloteni a nyama ayenera kupanga 50% yazakudya za tsiku ndi tsiku.
  8. Kuchotsa zinthu za protein metabolism, madzi ochulukirapo amafunikira kuposa kuphwanya ndi kukonza zigawo zina zazakudya. Kuti mupewe kuchepa kwa madzi m'thupi, muyenera kumwa malita 1,5-2 amadzimadzi opanda kaboni patsiku. Kuti mukhale ndi mchere wambiri wamadzi, othamanga akulimbikitsidwa kuti amwe malita atatu a madzi.

Ndi mapuloteni ochuluka bwanji omwe angagayidwe panthawi imodzi?

Pakati pa othandizira kudyetsa pafupipafupi, pali lingaliro lakuti osapitirira 30 magalamu a mapuloteni omwe amatha kuyamwa pa chakudya. Amakhulupirira kuti voliyumu yokulirapo imanyamula m'mimba ndipo sichimatha kuthana ndi chimbudzi cha mankhwalawa. Komabe, izi sizili kanthu koma nthano chabe.

Thupi la munthu nthawi imodzi limatha kugonjetsa ma gramu 200 a mapuloteni. Gawo la mapuloteni lidzapita kukachita nawo anabolic kapena SMP ndipo lidzasungidwa ngati glycogen. Chinthu chachikulu kukumbukira ndi chakuti mapuloteni ochuluka amalowa m'thupi, amatha kugayidwa, koma zonse zidzatengedwa.

Kuchuluka kwa mapuloteni kumabweretsa kuwonjezeka kwa mafuta m'chiwindi, kuwonjezereka kwa endocrine glands ndi chapakati mantha dongosolo, kumawonjezera kuvunda, ndipo kumakhala ndi zotsatira zoipa pa impso.

Kutsiliza

Mapuloteni ndi gawo lalikulu la maselo onse, minofu, ziwalo za thupi la munthu. Mapuloteni ali ndi udindo woyang'anira, magalimoto, zoyendera, mphamvu ndi ntchito za metabolic. Mankhwalawa amakhudzidwa ndi kuyamwa kwa mchere, mavitamini, mafuta, chakudya, kuonjezera chitetezo cha mthupi ndipo kumakhala ngati zomangira za minofu.

Kudya mokwanira kwa tsiku ndi tsiku kwa mapuloteni (onani Table No. 2 "Kufunika Kwaumunthu kwa Mapuloteni") ndiye chinsinsi cha kusunga thanzi ndi moyo wabwino tsiku lonse.

Siyani Mumakonda