Phenylalanine: Fa'idodi, Tasirin Gyara da Tushen Abinci

Wadatacce

• Menene Phenylalanine?
• Yana da Mahimmanci don Aikin Al'adar Jikin ku
• Zai Iya Zama Mai Amfani Ga Wasu Yanayi na Likita
• Tasirin Gefen
• Abinci Mai Girma a Phenylalanine
• Layin .asa

Phenylalanine amino acid ne wanda ake samu a cikin abinci da yawa kuma jikinku yana amfani dashi don samar da sunadarai da sauran mahimman kwayoyin.

Anyi nazari akan illolin sa akan ɓacin rai, ciwo da cututtukan fata.

Wannan labarin yana gaya muku duk abin da kuke buƙatar sani game da phenylalanine, gami da fa'idodi, tasirinsa da hanyoyin abinci.

Menene Phenylalanine?

Phenylalanine amino acid ne, wanda sune tubalin gina jiki a jikinka.

Wannan kwayar halitta ta wanzu ta sifa biyu ko tsari: L-phenylalanine da D-phenylalanine. Sun kusan kusan iri daya amma suna da tsarin kwayoyin daban daban ().

L-form ana samun shi a cikin abinci kuma ana amfani dashi don samar da sunadarai a jikinku, yayin da za'a iya haɗa nau'ikan D don amfani dashi a wasu aikace-aikacen likita (2, 3).

Jikinku ba zai iya samar da isasshen L-phenylalanine da kansa ba, don haka ana ɗaukarsa muhimmin amino acid wanda dole ne a samu ta hanyar abincinku (4).

An samo shi a cikin nau'ikan abinci iri-iri - na tsire-tsire da na dabbobi ().

Baya ga rawar da take takawa wajen samar da sunadarai, ana amfani da phenylalanine don yin wasu mahimman kwayoyin a jikinku, da yawa daga cikinsu suna aika sigina tsakanin sassa daban daban na jikinku ().

An yi nazarin Phenylalanine a matsayin magani don yanayin kiwon lafiya da dama, gami da rikicewar fata, ɓacin rai da ciwo (3).

Koyaya, yana iya zama haɗari ga mutanen da ke fama da matsalar kwayar halitta phenylketonuria (PKU) (7).

Phenylalanine muhimmin amino acid ne wanda ake amfani dashi don samar da sunadarai da kwayoyin sigina. An yi nazarinsa azaman magani don yanayin kiwon lafiya da yawa amma yana da haɗari ga waɗanda ke da takamaiman matsalar kwayar halitta.

Yana da Mahimmanci don Aikin Al'adar Jikin ku

Jikinka yana buƙatar phenylalanine da sauran amino acid don yin sunadarai.

Yawancin sunadarai masu mahimmanci ana samun su a kwakwalwar ku, jini, tsokoki, gabobin ciki da kusan ko'ina a jikin ku.

Abin da ya fi haka, phenylalanine yana da mahimmanci don samar da wasu kwayoyin, gami da (3):

• Tyrosine: Ana samar da wannan amino acid kai tsaye daga phenylalanine. Ana iya amfani dashi don ƙirƙirar sabbin sunadarai ko canzawa zuwa wasu ƙwayoyin akan wannan jerin (,).
• Epinephrine da norepinephrine: Lokacin da kuka haɗu da damuwa, waɗannan ƙwayoyin suna da mahimmanci don amsawar “yaƙin ko gudu” na jikin ku ().
• Dopamine: Wannan kwayar tana cikin jin dadin kwakwalwar ku, tare da samarda tunani da kwarewar koyo ().

Matsaloli tare da ayyukan yau da kullun na waɗannan ƙwayoyin na iya haifar da mummunan tasirin kiwon lafiya (,).

Tunda ana amfani da phenylalanine don kera wadannan kwayoyin a jikin ku, anyi karatun ne a matsayin magani mai kyau ga wasu yanayi, gami da bacin rai ().

Phenylalanine na iya canzawa zuwa amino acid tyrosine, wanda daga nan ake amfani dashi don samar da mahimman kwayoyin sigina. Wadannan kwayoyin suna cikin bangarorin aikinka na yau da kullun na jikinka, gami da yanayinka da martanin danniya.

Zai Iya Zama Mai Amfani Ga Wasu Yanayi na Likita

Yawancin karatu sun bincika ko phenylalanine na iya zama da amfani wajen kula da yanayin kiwon lafiya na musamman.

Wasu bincike sun nuna cewa yana iya zama mai tasiri wajen magance vitiligo, rashin lafiyar fata wacce ke haifar da asarar launin fata da kuma daskarewa ().

Sauran nazarin sun bayar da rahoton cewa ƙarin abubuwan karin sinadarin phenylalanine zuwa hasken haske na ultraviolet (UV) na iya inganta alaƙar fata a cikin mutane masu wannan yanayin (,).

Ana iya amfani da Phenylalanine don samar da kwayar dopamine. Dopamine matsalar aiki a kwakwalwa yana haɗuwa da wasu nau'ikan ɓacin rai (,).

Studyaya daga cikin binciken ɗan mutum 12 ya nuna yiwuwar fa'idar cakuda nau'ikan D- da L na wannan amino acid don magance ɓacin rai, tare da 2/3 na marasa lafiya da ke nuna ci gaba ().

Koyaya, akwai ƙaramin tallafi don tasirin phenylalanine akan ɓacin rai, kuma yawancin karatun basu sami fa'idodi bayyanannu ba,,,,.

Baya ga vitiligo da baƙin ciki, an yi nazarin phenylalanine don tasirin tasiri akan:

• Zafi: D-nau'i na phenylalanine na iya taimakawa ga jin zafi a wasu lokuta, kodayake sakamakon binciken ya haɗu (2,,,).
• Janye barasa Aananan bincike sun nuna cewa wannan amino acid, tare da sauran amino acid, na iya taimakawa sauƙaƙe alamun bayyanar janyewar barasa ().
• Cutar Parkinson: Limitedarancin shaidu ya nuna cewa phenylalanine na iya zama da amfani wajen magance cutar ta Parkinson, amma ana buƙatar ƙarin karatu ().
• ADHD: A halin yanzu, bincike bai nuna fa'idojin wannan amino acid ba don maganin raunin rashin kulawar cututtuka (ADHD) (,).

Phenylalanine na iya zama da amfani wajen magance matsalar rashin lafiyar fata. Shaida ba ta bayar da tallafi mai karfi don tasirin wannan amino acid wajen magance wasu yanayi, kodayake an gudanar da iyakantaccen bincike mai inganci.

Tasirin Gefen

Ana samun Phenylalanine a yawancin abinci masu ƙunshe da sunadarai kuma "gabaɗaya an san shi lafiya" ta Hukumar Abinci da Magunguna (FDA) (27).

Adadin wannan amino acid ɗin da ake samu a cikin abinci bai kamata ya zama haɗari ga mutane masu ƙoshin lafiya ba.

Abin da ya fi haka, kaɗan ko babu illa a koyaushe ana lura da su a ƙarin allurai na 23-45 MG a kowace fam (50-100 MG a kowace kilogiram) na nauyin jiki (,).

Koyaya, yana iya zama mafi kyau ga mata masu ciki don kauce wa shan abubuwan karin sinadarin phenylalanine.

Additionari akan haka, akwai sanannen sananne ga babban amincin wannan amino acid.

Mutanen da ke fama da cututtukan amino acid metabolism phenylketonuria (PKU) ba sa iya aiwatar da phenylalanine da kyau. Suna iya samun adadin phenylalanine a cikin jininsu kusan sau 400 sama da waɗanda ba su da PKU (3, 7).

Wadannan manyan hadura masu hadari na iya haifar da lalacewar kwakwalwa da nakasawar hankali, da kuma matsaloli game da safaran sauran amino acid zuwa kwakwalwa (7,).

Saboda tsananin wannan cuta, ana yiwa yara cikakkiyar kulawa ga PKU jim kaɗan bayan haihuwarsu.

Mutanen da ke tare da PKU an sanya su akan abinci mai ƙarancin furotin, wanda ake kiyaye shi gaba ɗaya don rayuwa (7).

Phenylalanine ana ɗauke da hadari a cikin adadin da ake samu a cikin abinci na yau da kullun. Koyaya, mutanen da ke fama da cutar phenylketonuria (PKU) ba za su iya yin amfani da wannan amino acid ba kuma dole ne su rage cin abinci saboda munanan sakamakon kiwon lafiya.

Abinci Mai Girma a Phenylalanine

Yawancin abinci suna ƙunshe da phenylalanine, gami da kayayyakin shuka da na dabbobi.

Kayan waken soya sune mafi kyaun tushen shuka na wannan amino acid, haka kuma wasu tsaba da goro, gami da waken soya, 'ya'yan kabewa da kuma kabejin squash ().

Proteinarin furotin na waken soya na iya samar da kusan gram 2.5 na phenylalanine ta 200-kalori mai hidimar (, 29).

Don samfuran dabba, kwai, abincin teku da wasu nama sune tushe masu kyau, suna samarwa har zuwa gram 2-3 akan 200-kalori mai hidimtawa (, 29).

Gabaɗaya, mai yiwuwa ba kwa buƙatar zaɓar abinci musamman dangane da babban abun cikin phenylalanine.

Cin abinci iri-iri masu wadataccen furotin ko'ina cikin yini zai ba ku duk abubuwan da kuke buƙata na phenylalanine, tare da sauran muhimman amino acid.

Yawancin abinci, gami da kayayyakin waken soya, ƙwai, abincin teku da nama, sun ƙunshi phenylalanine. Cin abinci iri-iri masu wadataccen furotin a duk rana zai samar muku da dukkan amino acid ɗin da jikinku yake buƙata, gami da phenylalanine.

Layin .asa

Phenylalanine shine muhimmin amino acid wanda aka samo a cikin kayan shuka da na dabbobi.

Yana iya samun fa'ida ga cutawar fata vitiligo, amma bincike kan illolinsa game da baƙin ciki, ciwo ko wasu yanayi yana da iyaka.

Gabaɗaya ana ɗaukarsa mai aminci, amma mutanen da ke tare da phenylketonuria (PKU) na iya fuskantar illa mai haɗari.