Methods for supplying essential amino acids for body protein synthesis
All 9 types of essential amino acids are important to the body.
- Histidine is used to produce histamine, a very important neurotransmitter in response to the immune system, digestion, sexual function. Including sleep and wake up cycles Histidine is an important component of the Myelin sheath, a protective membrane that protects nerve cells to function properly.
- Isoleucine, one of the branched chain amino acids (BCAAs), is involved in muscle metabolism, helping to heal and repair muscle tissue. Including the work of the immune system Hemoglobin production and energy control
- Leucine, one of the essential amino acids in the Branched Chain Amino Acids (BCAAs), an important component in protein synthesis and muscle repair. Helps to control blood sugar levels. Stimulate wound healing And the production of growth hormones
- Valine, an essential amino acid in the Branched Chain Amino Acids (BCAAs), helps to stimulate growth and muscle repair. Including energy production
- Lysine plays an important role in protein synthesis. Calcium absorption Immune system function Production of hormones, enzymes, collagen and elastin energy
- Methionine plays an important role in metabolic processes and detoxification. It is also necessary for the growth of tissues. Absorption of zinc, selenium and various minerals Necessary for the body
- Phenylalanine, a precursor of neurotransmitters like Tyrosine, Dopamine, Epinephrine and Norepinephrine (Norepinephrine) is an important component in the structure and function of proteins and enzymes. Including the production of other amino acids as well
- Threonine, an important component of structural proteins such as collagen and elastin, which are important components of the skin and connective tissue, as well as helping to burn fats and systems. Immune too
- Tryptophan is associated with drowsiness and the functions of various parts of the body helping to maintain the nitrogen balance. It is also a precursor of Serotonin, a neurotransmitter that helps regulate digestion, sleep and mood.
These foods are essential sources of amino acids.
Essential amino acids are something that the body cannot synthesize itself. Must be received from food to be eaten only But we do not need to eat foods that are essential amino acids every meal. The food that contains all kinds of essential amino acids in sufficient quantities for the body is called Complete protein, which are
1. Eggs
Having said that, a nutrient-rich diet doesn't have to be expensive. Since eggs that are easy to find and eat at an affordable price It is also a low fat protein that is considered a complete protein as well! Which means that in addition to being all the protein that the body needs, it also includes all 9 essential amino acids. Oh ... that I thought of today's egg menu.
2. Soybean
Soy is reputed to be a plant that has protein in people who want to get plant protein, can choose to eat soy instead of meat protein. In addition, soybeans also contain all the essential amino acids and are high in amounts compared to other types of beans. It also has low fat and unsaturated fat that will help to reduce cholesterol as well.
3. Beef
Beef is a red meat animal that is rich in essential amino acids. In addition, red meat animals, such as beef, are considered the source of the highest amount of amino acids in the protein group. It is also full of iron as well.
4. turkey meat
In fact, non-fat chicken meat is classified as a protein group that is high in essential amino acids and is a good source of niacin and selenium. Like Turkey, which is rich in essential amino acids that our body needs.
5. Tuna
Marine fish such as tuna are the top choices. Of foods that are absolutely high in protein, low in fat With a high quality protein, often followed by high levels of essential amino acids and good for health.
6. Sesame seeds
Grains such as sesame are another option for food types that are restricted to eating for people who do not eat meat. But want to get protein and essential amino acids from plants
7. Salmon
Another type of fish meat, aside from receiving good protein and high essential amino acids, low fat, you will definitely get a good type of omega-3 fatty acids.
8. Sardines
Choosing to eat sea fish, such as sardines, helps you to stock up on essential amino acids. With sardines being one of the best food sources of essential amino acids, In addition to providing high protein, fat is also low.
9. Lamb
Lamb is also considered a red meat, high in protein and a good source of CLA, an omega-6 fatty acid that is good for health. It is also a good source of selenium and zinc.
10. Quinoa
Quinoa, or Quinoa, is a plant food source that provides quality protein or complete protein. Not only is it a complete protein, but it is also rich in essential amino acids, especially Lysine, which is an important factor in the development and repair of tissues in the body.
11. Shrimp
Shrimp is a seafood well-known as a food source with good essential amino acids. In addition to a variety of health benefits, it is also low in fat.
12. Milk
Not only milk, you'll get protein and essential amino acids. But also includes various milk products, such as cheese, butter, etc.
13. Tilapia
Tilapia that is cheaper than many fish Types in the market but instead receive full health benefits. Noted for fish, in addition to low fat, you get quality protein along with the essential amino acids your body needs.
14. Cockle
Seafood, scallops Was ranked in the ranking of foods that contain essential amino acids as well In addition to being a diet that contains essential amino acids, it is also a good source of vitamin B12 and also contains omega-3 fatty acids, as well as potassium and magnesium.
In addition to the above complete protein foods, other plant-based foods that are protein sources such as beans that grow on the ground. Or nuts (almonds, cashews, etc.), peas (soy beans, peas, etc.)
Table of Nutrients, Protein, Amino Acid Type Required in Food (mg per gram of Nitrogen)
Isuzu foods, lysine, lysine, phenylalanine, methionine, triionine, tripofen, velene, protein scores
Peanuts 260 380 220 320 60 170 70 310 55
Soybean 340 480 400 310 80 250 90 330 72
Green peas 350 560 430 300 70 200 50 370 40
Beef 332 515 540 256 154 275 75 345 83
Rice 322 535 236 307 142 241 65 415 72
Wheat 261 426 107 308 100 151 60 264 40
Forks 261 461 160 400 175 194 91 244 60
Additional benefits Derived from essential amino acids
May help improve mood and sleep
Tryptophan is necessary in the production of ceramics. Chemicals which act as neurotransmitters It is responsible for controlling the mood, sleep and behavior. If low levels of serotonin will cause depression and disturb sleep. There are many studies showing that Dietary supplements that contain trypanophones can help reduce the symptoms of depression. Help good mood And improving sleep quality
Helps to increase fitness performance
The amino acids in all three BCAAs, namely Isoleucine, Leucine and Valine, are used to alleviate fatigue. Helps to increase fitness and exercise And is used to rehabilitate muscles widely after exercise. There are 8 studies that show that Dietary supplements that contain amino acids in the BCAAs group. Can help to restore muscles and reduce fatigue after playing sports very well
Helps prevent muscle atrophy
Muscle atrophy is a complication that is most common with bedridden patients. Especially the elderly From the research, it was found that Essential amino acids help prevent muscle damage And helps maintain lean body weight (Lean Body Mass) in the elderly and athletes. There is also a research study among 22 year old volunteers for a period of 10 days which shows that Volunteers who received 15 grams of essential amino acids per day Muscle Protein Synthesis / MPS, which is a process of stimulating muscle building, can function normally. While the placebo group volunteers reduced muscle synthesis by 30%.
May help to lose weight
Human and animal studies have proven that Amino acids in the BCAAs group may help increase fat loss performance. For example, an 8-week research study in a 36-year-old male volunteer group exercising that focuses on the muscles. When volunteers consume a daily supplement of 14 grams of amino acids in the BCAAs group Can clearly reduce the percentage of body fat When compared to eating whey protein Or drinking mineral drinks
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