Everyone knows that our body is built of proteins. The processes of its "construction", as well as the processes of decay, occur every second, which means that we also need building materials-protein. But we also need to synthesize protein ourselves - from amino acids. That is, amino acids - this is an integral part of the building material of our body, protein.
There are interchangeable and irreplaceable amino acids, and also conditionally replaceable. Our organism can produce the replaceable amino acids independently, the synthesis of interchangeable amino acids is derived from other, irreplaceable amino acids. Conditionally replaceable - these are the amino acids that must come with food, and at the same time, can and synthesized, but in insufficient quantities. As for the essential amino acids, we must take care of their intake. That's why we'll look at where the essential amino acids are contained.
The source of essential amino acids must be protein food of animal and plant origin. Alas, vegetable proteins and are digested worse and do not contain a full set of amino acids. Therefore, it is better to combine them with animal proteins:
- cereals: buckwheat, rice, pearl barley, oats;
- peas, chickpeas, lentils ;
- soy and beans;
- nuts;
- mushrooms.
Essential amino acids in meat and dairy products:
- milk cow and goat;
- cottage cheese, cheeses;
- sour cream, kefir, fermented baked milk, cream;
- lamb, beef, pork, and, especially, the liver;
- eggs.
Also, a complex of essential amino acids is found in oily fish: cod and salmon.
Value
The role of amino acids in the functioning of our body can not be overemphasized. Proteins are necessary for all processes, from cell growth, to regulatory activity of systems and organs. Amino acids are both catalysts and participants in syntheses and catabolisms, synthesize hormones, blood cells. For better understanding:
- lysine and tryptophan are responsible for growth;
- methionine metabolism, fat metabolism;
- leucine and isoleucine - thyroid function, endocrine system;
- phenylalanine is an amino acid for the brain, enhances memory, activates mental perception, produces hormones;
- arginine activates immune activity, protects against tumors;
- asparagine removes ammonia, struggles with a state of fatigue;
- glycine is responsible for the production of hormones that regulate immune activity;
- Ornithine provides the health of the tendon, promotes wound healing, soothes the nervous system;
- alanine is involved in the synthesis of hormones, the metabolism of sugar, strengthens the muscular and nervous system.
And so you can continue almost indefinitely ...
Amino acids in additives
As for conditionally substitutable amino acids, their shortage can be compensated with food additives, and also consuming a large amount of meat, fish and milk. Conditionally indispensable:
- tyrosine;
- cysteine.
In addition, the reception of amino acids is shown to athletes, bodybuilders and all those who spend a lot of energy in training. Usually, athletes use the addition of three basic
The uniqueness of these three amino acids is in branched chains. It is BCAA that provides the synthesis of proteins by 42%, and also increases the energy reserve of muscles.
Efficiency of assimilation
Not only the amount of amino acids in food plays a role, but the very method of preparation. Trituration, grinding, digestion promote the assimilation of protein, and accelerates the process of releasing amino acids from proteins. And the heat treatment is more than 100⁰ this process slows down.