http___bodytime.bg_esencialni-aminokiselini-neshto-poveche-za-tqh__1.xml
http___blonderfit.com_essential-amino-acids-in-a-plant-based-diet_.xml
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Есенциалните аминокиселини са тези, които не могат да бъдат произведени от тялото въз основа на други вещества и затова трябва да бъдат доставяни от външни източници като храна или хранителни добавки. Есенциалните аминокиселини са девет. Това са левцин, изолевцин, валин, триптофан, хистидин, лизин, метионин, фенилаланин и треонин. Те не трябва да се бъркат с условно есенциалните аминокиселини, с които се наименуват тези, които са нужни при определени условия или групи от хора. Ето къде се срещат те в нашето хранене: Валин — съдържа се в граха,зърнените култури, месото, гъбите, млечните продукти, фъстъците, соята Изолевцин — съдържа се в граха, бадемите, кашуто, пилешкото месо, нахута, яйцата, рибата, лещата, черния дроб, месото, ръжта, повечето семена, соята. Левцин — съдържа се в граха, месото, рибата, неполирания ориз, лещата, ядките и повечето семена. Лизин — съдържа се в рибата, месото, млечните продукти, граха, пшеницата, ядките. Метионин — съдържа се в млякото, месото, рибата, яйцата, фасула, лещата и соята. Треонин — съдържа се в млечните продукти и яйцата, в умерени количества в ядките и бобовите култури. Триптофан — съдържа се в овеса, бананите, фурмите, фъстъците, сусама, кедровите ядки, прясното и кисело мляко, изварата, рибата и месото. Фенилаланин — съдържа се в граха, говеждото и пилешко месо, рибата, соята, яйцата, изварата, млякото. Аргинин — съдържа се в тиквеното семе, свинското и говеждо месо, фъстъците, сусама, киселото мляко, швейцарското сирене. Сред деветте есенциални аминокиселини има три, които се отличават от другите. Това са левцин, изолевцин и валин, които се наричат верижно разклонени или BCAA. Те се отличават с разклонена молекулна структура и съставляват близо 35% от есенциалните аминокиселини, които се намират в човешката мускулатура. При добавяне на есенциални аминокиселини към микс от протеин и въглехидрати се отбелязва увеличаване на инсулиновия отговор. Установява се, че този ефект се стимулира не само от левцина, но и от фенилаланин и тирозин. Установена е връзка между секрецията на инсулин и плазмените нива на тези три аминокиселини
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Let’s start with the basics – amino acids: what are they and why are people so afraid of not getting them on a vegan diet? Amino acids are the building blocks of proteins. Proteins are essential for a healthy, well-functioning body. There are 20 amino acids, 9 of which our body cannot make, therefore we may only get them from food – a.k.a. the essential amino acids. A “complete protein” is one which contains all essential amino acids. Meat and eggs contain complete proteins unlike many plant foods, but we don’t actually need every essential amino acid in every bite of our food – we only need to get an adequate amount of each one throughout the day. Not only is it simple to consume all of the essential amino acids throughout the day on a plant-based diet, but smart food pairing can even ensure you consume them all in the same meal. As long as you are mixing different types of plant based protein, you should be easily receiving the amino acids you need. Some plant foods even contain complete proteins on their own, such as chia, hemp and quinoa. Some foods create a complete protein in combinations with others, for example a legume and a whole grain food (such as a peanut butter sandwich). A healthy vegan diet consists of plenty of fresh fruits, vegetables, beans, whole grains, legumes, seeds and nuts in order to include these essential amino acids. What are some vegan sources of all 9 essential amino acids? Listed below are the sources from which you may get the nine essential amino acids: lysine, methionine, phenylalanine, leucine, isoleucine, threonine, tryptophan, valine and histidine. Lysine Lysine aids in collagen production, is essential in hormone and enzyme production, and also helps the body absorb calcium for bone strength. Good plant-based sources include: beans (the best source), watercress, avocados, soy protein, almonds, cashews, hemp seeds, chia seeds, spirulina, parsley, and some legumes. Methionine This amino acid is vital to the production of bone cartilage. Also, methionine aids in synthesizing creatine, which is needed for optimal cellular energy and muscle growth. The best plant-based sources of methionine include: wheat, figs, whole grain rice, beans, sunflower seed butter and sunflower seeds, hemp seeds, chia seeds, Brazil nuts, oats, seaweed, legumes, onions, raisins and cacao. Phenylalanine Phenylalanine is essential to our nervous system’s healthy function. Good sources include: pumpkin, beans, rice, avocado, almonds, peanuts, spirulina and other seaweed, quinoa, figs, raisins, leafy greens, most berries, olives, and seeds. Leucine Leucine helps to regulate your blood sugar by moderating insulin into the body during and after exercise, and it is one of the best essential amino acids for stimulating growth and muscle strength by boosting stamina and endurance, as well as slowing down deterioration of muscle tissue. plant-based sources include: pumpkin, seaweed, peas and pea protein, sesame seeds, whole grain rice, watercress, soy, kidney beans, sunflower seeds, asparagus, avocados, raisins, dates, olives and even bananas. Isoleucine This amino acid is essential for blood clotting and muscle repair. It regulates blood sugar, boosts energy levels and aids in the production of hemoglobin. Plant-based sources include rye, soy, cashews, almonds, oats, lentils, beans, brown rice, cabbage, hemp seeds, chia seeds, spinach, pumpkin, pumpkin seeds, sunflower seeds, sesame seeds, cranberries, quinoa, blueberries, apples, and kiwis. Threonine This amino acid supports a healthy immune system and central nervous system. It also aids the body’s joint and connective tissue in good health. In the liver it helps with fatty acid. Good sources of threonine include spirulina, watercress, sunflower seeds and sunflower butter, almonds, pumpkin, leafy greens, hemp seeds and sprouted grains. Tryptophan This amino acid is important for brain health and a healthy nervous system, muscle repair and growth, sleep and a proper neurotransmitter function. Good plant-based sources which include this amino acid are: parsley, beans, beats, asparagus, mushrooms, all lettuces, chickpeas, quinoa, lentils, peas, oats and oat bran, seaweed, hemp seeds, chia seeds, spinach, watercress, soybeans, pumpkin, sweet potatoes, leafy greens and more. Valine: Valine is an important source of nitrogen, and is needed for efficient muscle growth and repair. High sources of valine include: beans, spinach, legumes, figs, avocado, apples, oranges, and apricots, broccoli, sesame seeds, hemp seeds, peanuts, whole grains, chia seeds. Histidine: This amino acid helps maintain healthy tissues – particularly the chemicals which wrap the nerve cells to ensure transmission of messages from the brain to the rest of the organs. Good plant-based sources of histidine include: rice, wheat, cantaloupe, hemp seeds, chia seeds, buckwheat, rye, seaweed, beans, legumes, potatoes, mushrooms, banana, cauliflower and corn.