Sizinthu zonse zomwe zimapangidwa ndi thupi, ndipo, nthawi yomweyo, kuti zizigwira ntchito bwino popanda iwo, thupi silingathe - kuti sizophweka, ma amino acid ofunika. Ayenera kupezeka pazakudya.
Kuperewera kwa amino acid kumatha kubweretsa kukhumudwa kwa ubongo kwa ana, chitetezo chamthupi, matumbo, komanso kugaya chakudya. Zizindikiro zakusowa kwa amino acid - edema pafupipafupi, kuchepa kwa msana, minofu yopanda chitukuko, tsitsi lowonda komanso lophwanyika, mantha, chisokonezo.
Ndikofunikira kulowa muzakudya za omwe amadya zamasamba chifukwa sizinthu zonse zamasamba zomwe zimakhala nazo. Zosakaniza zina zimakhala ndi zidulo zonse; ndikofunikira kuziphatikiza moyenera: chimanga ndi nyemba, soya ndi mpunga, nyemba zofiira ndi mpunga.
Ma amino acid onse ofunikira ndi nyama. Zogulitsa muzomera, muyenera kuyang'ana zosakaniza zabwino kwambiri.
- Leucine
Leucine chofunika zolimbitsa minofu; imathandizanso shuga m'magazi, imalepheretsa kukhumudwa, komanso imagwira bwino ubongo ndi dongosolo lamanjenje. Leucine ili mu avocado, nandolo, mpunga, mbewu za mpendadzuwa, udzu wamchere, sesame, soya, nyemba, saladi ya watercress, nkhuyu, zoumba, masiku, mabulosi abulu, maapulo, azitona, nthochi, ndi dzungu.
- Isoleucine
Asidiyu amathandiza kupanga hemoglobin ndipo amakhala ndi rye, cashews, oats, soya, mphodza, mabulosi abulu, mpunga wabulauni, kabichi, nthangala za sesame, mbewu za mpendadzuwa, sipinachi. Komanso nyemba, maungu, cranberries, maapulo, kiwi.
- Tryptophan
Tryptophan amachepetsa dongosolo lamanjenje komanso momwe tulo timathandizira pamoyo wamunthu. Asidi uyu amalimbikitsa kupanga serotonin ndikuthandizira kuchepetsa kupsinjika ndi nkhawa. Gwero la tryptophan: oats, nkhuyu, tofu, sipinachi, watercress, bowa, masamba, masamba, soya, dzungu, nandolo, mbatata ndi tsabola, parsley, nyemba, katsitsumzukwa, zukini, avocado, udzu winawake, anyezi, karoti, maapulo, malalanje , nthochi, quinoa, mphodza.
- methionine
Asidiyu ndiofunikira pakupanga kanyama kakang'ono ka minofu ndi minofu. Ndiyamika kwa iye, pali watsopano maselo ndi kagayidwe wa sulfure. Matenda a nyamakazi ndi chimodzi mwazotsatira zakusowa kwa methionine komanso kuchira koyipa kwa mabala. Methionine m'mafuta ambiri azamasamba, mbewu za mpendadzuwa, chia, oats, mtedza waku Brazil, udzu wam'madzi, mpunga, tirigu, nyemba, nkhuyu, koko, anyezi, ndi zoumba.
- lysine
Lysine amatenga nawo mbali pakupanga carnitine, yomwe imachepetsa cholesterol, imathandizira kuyamwa kwa calcium, ndipo imakhudzidwa ndikupanga collagen. Magwero a asidi ofunikira awa: nyemba, peyala, mphodza, watercress, nandolo, chia, spirulina, soya, parsley, maamondi, cashews.
- phenylalanine
Phenylalanine amasandulika kukhala amino acid - tyrosine, ndipo nayenso amayang'anira kupanga mahomoni mthupi. Kuperewera kwa phenylalanine kumakhudza kwambiri thanzi la munthu ndipo kumabweretsa kupsinjika kwa onse. Fufuzani mu spirulina, udzu wam'madzi, nyemba, dzungu, mpunga, mtedza, mapeyala, maamondi, nkhuyu, zipatso, maolivi, ndi zitsamba.
- threonine
Asidi iyi imakhudza kwambiri chitetezo cha mthupi komanso momwe minyewa imagwirira ntchito, imayang'anira kupanga mphamvu komanso kukula kwa maselo atsopano. Magwero a threonine: watercress, nthangala za zitsamba, spirulina, zitsamba, maamondi, mafuta a masamba, mkaka, soya, mpendadzuwa, peyala, nkhuyu, zoumba, quinoa, ndi tirigu (mbewu zophuka).
- histidine
Asidi wina, amene sangachite popanda minofu ndi ubongo. Kuperewera kwa histidine kumakhudza moyo wamwamuna wogonana, kumatha kuyambitsa kukula kwa ugonthi, nyamakazi ndikuwonjezera chiopsezo cha Edzi. Histidine ili ndi chimanga, mpunga, mbatata, tirigu, buckwheat, udzu wam'madzi, nyemba, vwende, kolifulawa.
- valine
Chifukwa cha izi, amino acid m'minyewa yanu amakula ndikumachira mutatha kulimbitsa thupi. Kuti muchite izi, idyani nyemba, soya, sipinachi, nyemba, broccoli, mtedza, mapeyala, maapulo, nkhuyu, tirigu wathunthu, tirigu wophuka, cranberries, malalanje, mabulosi abulu, ndi ma apricots.