Haasi ese anogadzirwa nemuviri, uye, panguva imwechete, kushanda zvine hunyanzvi pasina iwo, muviri haugone - kuti iwo haasi nyore, aya akakosha amino acids. Ivo vanofanirwa kuve varipo mukudya.
Iko kushomeka kweamino acid kunogona kukonzera kushushikana kwekushanda kwehuropi muvana, immune system, ura, uye kugaya nzira. Zviratidzo zvekushayikwa kweamino acids - kazhinji edema, kuderera kwekukura, mhasuru dzakasimukira, bvudzi rakatetepa uye rinopwanya, kutya, kuvhiringidzika.
Izvo zvakakosha kuti upinde mukudya kweasidhi miriwo nekuti hazvisi zvese zvekudya zvezvirimwa zvine. Zvimwe zvinhu zvine maasidhi akazara; zvakakosha kuzvibatanidza zvakakodzera: chibage nebhinzi, soya bhinzi uye mupunga, bhinzi dzvuku uye mupunga.
Zvese zvakakosha amino acids nyama. Mu-chirimwa zvigadzirwa, iwe unofanirwa kutarisa iwo akanakisa masanganiswa ayo.
- Leucine
Leucine inodiwa kuti ikurudzire tsandanyama; inogadzirisawo shuga yeropa, inodzivirira kuora mwoyo, uye inoshanda zvakanaka pauropi uye hurongwa hwekutya. Leucine iri muavocado, pizi, mupunga, mhodzi dzesunflower, seaweed, sesame, soya, bhinzi, watercress saladi, maonde, mazambiringa akaomeswa, mazuva, blueberries, maapuro, maorivhi, mabhanana, uye manhanga.
- Isoleucine
Asidhi iyi inobatsira kuburitsa hemoglobin uye ine rye, cashews, oats, soya bhinzi, nyemba, blueberries, brown mupunga, makabheji, sesame, mhodzi dzesunflower, sipinachi. Uyewo mubhinzi, dzungu, cranberries, maapuro, kiwi.
- Tryptophan
Tryptophan inozorodza tsinga uye kuti kurara kunoita basa rakakosha sei muhupenyu hwemunhu. Iyi asidhi inosimudzira kugadzirwa kwe serotonin uye inobatsira kuderedza kushushikana uye kusagadzikana. Kunobva tryptophan: oats, maonde, tofu, sipinachi, watercress, howa, miriwo, gungwa, soya beans, nhanga, pizi, mbambaira uye mhiripiri, parsley, bhinzi, asparagus, zucchini, avocado, celery, hanyanisi, karoti, maapuro, maranjisi. , mabhanana, quinoa, nyemba.
- methionine
Iyi acid yakakosha pakuumbwa kwakakodzera kwetiketi uye mhasuru nyama. Kutenda kwaari, kune kumutsiridzwa kwemasero uye metabolism yesurferi. Arthritis ndiyo imwe yemhedzisiro yekushomeka kwemethionine uye isina kunaka maronda kupora. Methionine mumafuta mazhinji emiriwo, mbeu yezuva, chia, oats, nzungu dzeBrazil, gungwa, mupunga, gorosi, nyemba, maonde, cocoa, hanyanisi, uye mazambiringa akaomeswa.
- lysine
Lysine inobatanidzwa mukugadzirwa kwecarnitine, iyo inoderedza cholesterol, inobatsira kutora calcium, uye inobatanidzwa mukugadzira collagen. Zvitubu zveiyi acid yakakosha: bhinzi, avocado, lentils, watercress, chickpeas, chia, spirulina, soy, parsley, maamondi, cashews.
- phenylalanine
Phenylalanine inoshandurwa kuita imwe amino acid - tyrosine, uye iye, zvakare, inogadzirisa kugadzirwa kwehomoni mumuviri. Kushaikwa kwe phenylalanine kune chakakanganisa hutano hwevanhu uye kunotungamira mukumanikidza kwevose. Tarisa iyo mu spirulina, gungwa, bhinzi, manhanga, mupunga, nzungu, makotapeya, maarumondi, maonde, michero, maorivhi, uye mahebhu.
- threonine
Iyi acid inokanganisa zvakanyanya immune system uye mamiriro ehurongwa hwehurongwa, inodzora kugadzirwa kwesimba uye kukura kwemasero matsva. Zvitubu zve threonine: watercress, sesame mhodzi, spirulina, mahebhu, maamondi, oiri yemafuta, mukaka, soya, sunflower, avocado, maonde, mazambiringa akaomeswa, quinoa, uye gorosi (yakamera zviyo).
- histidine
Imwe asidhi, iyo isingagoni kuita pasina tsandanyama uye uropi. Kushaikwa kwehistidine kunokanganisa hupenyu hwepabonde hwevarume, kunogona kukonzera kukura kwematsi, arthritis uye kuwedzera njodzi yeAIDS. Histidine ine chibage, mupunga, mbatatisi, gorosi, buckwheat, gungwa, bhinzi, melon, cauliflower.
- valine
Nekuda kweizvi, amino acid mumhasuru dzako inokura uye kupora mushure mekushanda nesimba. Kuti uite izvi, idya bhinzi, soya, sipinachi, bhinzi, broccoli, nzungu, makotapeya, maapuro, maonde, zviyo, zviyo zvamera, cranberries, maranjisi, blueberries, uye maapricot.