Lindy Valdez
Abincin da ke da wadataccen furotin ana ɗaukar su cikakke - a gefe guda don rasa nauyi, a gefe guda don samun lafiya ko samun lafiya. Koyaya, binciken ya daɗe yana nuna akasin haka: Wadanda suke cin ƙarancin furotin sun fi koshin lafiya kuma suna rayuwa tsawon rai.
Karancin furotin yana inganta lafiya
Carbohydrates da fats suna da mummunan suna. Sunadaran, a gefe guda, ana la'akari da sinadirai masu mahimmanci waɗanda ke cika ku, suna taimakawa wajen gina tsoka, da kuma taimakawa wajen rage nauyi. Sannan kuma a yayin da ake kuma gudanar da bincike da ke danganta abinci mai karancin sinadarin gina jiki da rauni da kuma asarar tsoka a lokacin tsufa, ana ci gaba da buga bincike da ke nuna akasin hakan, musamman ga matasa da masu matsakaitan shekaru, wato karancin sinadarin suna taimakawa wajen inganta lafiya. da kuma tsawaita tsawon rai. Abincin gina jiki mai yawa, a daya bangaren, na iya inganta kiba, juriya na insulin, da ciwon sukari da kuma rage tsawon rayuwa.
A cikin 2014, an buga wani binciken Ostiraliya (wanda ke haɓaka haɓakar tsoka) wanda ya kalli yadda nau'ikan abinci daban-daban suka shafi beraye da haɓakar su. Lokacin da Dudley Lamming, wani mai bincike kan metabolism a Jami'ar Wisconsin, ya karanta binciken, wani sakamako, musamman, ya burge shi: an nuna cewa berayen da abincinsu ya ƙunshi mafi ƙarancin furotin sun fi lafiya.
BCAA shine matsala
Tun daga wannan lokacin, Lamming da dalibansa sun yi ƙoƙari su amsa tambayar dalilin da yasa rage cin abinci maras gina jiki ke sa dabbobi su fi lafiya. Ya gano - ba kawai a cikin beraye ba har ma a cikin mutane - cewa abincin da ya fi girma a cikin matakan BCAA yana da alaƙa da ciwon sukari, kiba, da sauran cututtuka na rayuwa, yayin da abincin da ke da ƙananan matakan BCAA kawai ya magance cututtuka na rayuwa kuma har ma ya kara tsawon rai. na beraye.
BCAA sune amino acid leucine, isoleucine, da valine (BCAA don Sarkar Amino Acids). Suna cikin mahimman amino acid, don haka dole ne a ci su da abinci. Musamman a cikin horar da nauyi, abubuwan da ake amfani da su tare da keɓaɓɓen BCAA sun shahara saboda suna fatan haɓaka tsoka mafi kyau ko hana raunin tsoka.
A lokacin rani na 2016, ƙungiyar Lamming ta buga wani gwaji na asibiti bazuwar a kan batun, wanda ya nuna cewa rage cin abinci mai gina jiki ya inganta lafiyar jiki a cikin mutane ta hanyar kama da na beraye.
Mahalarta kiba (tare da BMI na kusan 30) sun cinye 7 zuwa 9 bisa dari na buƙatun makamashi a cikin nau'in furotin a cikin rukunin ƙananan furotin, da 50 bisa dari ƙarin furotin a cikin ƙungiyar kula da furotin na al'ada.
Bayan kwanaki 43, mahalarta a cikin rukunin masu hana furotin sun yi asarar kusan kilogiram 2.6, musamman kitse. Matakan sukari na jini masu azumi sun ragu, yayin da matakan hormone FGF21 ya ninka sau biyu. FGF21 yana wayar da kan sel zuwa insulin, yana rage cin abinci da haɓaka ƙona mai.
A cikin ƙungiyar kulawa tare da amfani da furotin na yau da kullun, FGF21 bai canza ba. Hakanan ba a sami asarar nauyi ko wasu haɓakawa a cikin ƙimar rayuwa ba.
Lokacin da aka duba matakan amino acid guda ɗaya a cikin jini a cikin rukunin suna cin ƙarancin furotin, an gano cewa ƙimar BCAA galibi sun faɗi, yayin da duk sauran mahimman amino acid (ban da lysine) har yanzu suna da ƙarfi sosai. Don haka da alama cewa raguwar matakan BCAA musamman shine abin da ya haifar da fa'idodin kiwon lafiya.
Ragewar BCAA yana haɓaka metabolism
Iyakance amfani da BCAA yana haɓaka matakan sukari na jini kuma yana haɓaka metabolism. Cin abinci maras gina jiki na iya ƙara haɓaka metabolism ko da lokacin cin abinci iri ɗaya ko fiye da adadin kuzari fiye da abinci mai gina jiki, in ji Dudley Lamming.
Ƙuntataccen furotin yana kawo fa'idodin cin ƙasa da ƙasa
Mutane da yawa sun riga sun san cewa rage cin abinci yana da lafiya (ƙananan kalori), amma ƙuntatawar furotin, watau iyakance amfani da furotin, yana da lafiya wani abu ne da aka rubuta kaɗan game da shi. Duk da haka, shaidar kimiyya game da fa'idodin ƙuntatawa na calorie da ƙuntataccen furotin sun dawo kusan shekaru ɗari, kuma ba shakka, an yi bincike mai yawa akan waɗannan batutuwa, musamman a cikin 'yan shekarun nan.
Alal misali, a cikin 2009, masu bincike sun nuna cewa birai na rhesus sun kamu da rashin lafiya daga baya (wanda ya shafi shekaru) kuma sun rayu tsawon lokaci lokacin da ake ciyar da abinci mai kalori. Nazarin da sauran dabbobi ya nuna kama da sakamako.
Yanzu an yi imani da cewa yawancin fa'idodin ƙuntata kalori za a iya samun su cikin sauƙi ta hanyar rage yawan furotin. A cikin binciken dabbobi masu kama da juna, ana kiyaye fa'idodin kiwon lafiya da ake so ko da lokacin da dabbobi za su iya cin abinci gwargwadon abin da suke so yayin cin furotin kaɗan gwargwadon yiwuwar.
Ragewar BCAA yana jinkirta tsufa kuma yana tsawaita rayuwa
Lamming da abokan aiki yanzu sun bincika a cikin bincike daban-daban yadda ƙuntatawa BCAA kawai zai shafi shi. A cikin Janairu 2021, an buga taƙaitaccen sakamakon a cikin Nature Aging. Masu binciken sun rubuta, a tsakanin sauran abubuwa, cewa ana iya lura da tasirin tasiri akan metabolism daga rage cin abinci mai gina jiki idan kawai mutum ya rage yawan adadin BCAA.
Tare da rage cin abinci na BCAA, tsarin tsufa a cikin mice ya jinkirta, tsarin jikinsu ya inganta (ƙananan kitsen mai) kuma an inganta lafiyar su (misali glucose haƙuri) - koda kuwa sun fara ne kawai tare da rage rage cin abinci na BCAA. Idan an ciyar da dabbobin abincin da aka rage BCAA tun daga haihuwa da kuma rayuwa, za a iya tsawaita rayuwarsu (musamman a cikin dabbobin maza) da kashi 30 cikin dari.
Ragewar BCAA yana nufin cewa an rage adadin BCAA a cikin abinci da kashi ɗaya bisa uku. Duk da haka, ba abincin da ke da kalori ba ne saboda dabbobi suna iya ci kamar yadda suke so.
BCAA yana hana tasirin tsawaita rayuwa na rashin cin abinci
Wani binciken kuma ya nuna yadda tasirin rashin jin daɗi na BCAAs ko mahimman amino acid na iya zama: an ba rodents ƙarin kashi na mahimman amino acid tare da rage rage cin abinci mai kalori 40%. Wannan ƙarin ya toshe fa'idodin dadewa na rage cin abinci mai kalori. Amino acid ɗin da aka haɓaka don haka zai iya hana tasirin tsawaita rayuwa na rage cin abinci.
Mafi girman matakan jini na BCAA kuma mafi girman abun ciki na BCAA a cikin abinci, mafi girman haɗarin juriya na insulin da kiba - a cikin mutane da dabbobi, kamar yadda bincike daban-daban daga shekaru goma da suka gabata ya nuna.
Ragewar methionine kuma yana da tasirin tsawaita rayuwa
A cikin ’ya’yan itacen ƙuda, wanda galibi ana amfani da shi azaman dabbar nazarin saboda akwai kamanceceniya tsakaninsa da mutane fiye da yadda mutum zai ɗauka, raguwar amino acid methionine, musamman, ya haifar da tsawon rayuwa.
A cikin mice, abincin da aka rage na methionine kuma ya kara tsawon rai, ya rage tsarin tsufa na tsarin rigakafi da ruwan tabarau na ido, kuma yana da tasiri mai kyau akan matakan sukari na jini, hormones na thyroid, matakan insulin, da matakan IGF-I. Ƙarshen ya kasance ƙasa a cikin dabbobin da ba su da methionine (matakin IGF-I mai girma yana inganta ci gaban ciwon daji, a tsakanin sauran abubuwa). Hakanan hanta ta fi ƙarfin gaske a cikin waɗannan dabbobin, ma'ana ba ta da saurin kamuwa da damuwa daga gubobi.
Ƙuntataccen abincin methionine na rayuwa yana ƙara tsawon rayuwar berayen da kashi 30. Methionine-reduced yana nufin cewa abincin ya ƙunshi methionine 0.17 kawai maimakon 0.86 bisa dari methionine. Kuna iya karanta waɗanne abinci ne suka ƙunshi methionine da yawa a cikin labarinmu game da fa'idodin rage cin abinci na methionine a cikin cututtukan autoimmune.
Yadda BCAAs na iya cutar da lafiyar ku
Hanyar yadda kuma dalilin da yasa BCAAs ke da irin wannan mummunan tasiri a kan kiwon lafiya da tsawon rayuwa an bayyana shi kamar haka: BCAAs suna ƙara yawan aiki na mTORC1 a cikin tsokoki. mTORC1 wani enzyme ne tare da kaddarorin sarrafa metabolism.
mTORC1 kuma yana wuce gona da iri a cikin ciwon daji. A cikin ciwon daji, mTORC1 yana taimakawa ciwace-ciwacen daji girma da yaduwa, wanda shine dalilin da ya sa aka samar da wasu magungunan ciwon daji don hana mTORC1. mTORC1 kuma yana haɓaka juriya na insulin, don haka yana haɓaka ciwon sukari da sauran cututtukan da suka shafi shekaru (idan enzyme yana aiki sosai), don haka yana da alaƙa da gajeriyar rayuwa. Idan BCAAs yanzu sun kunna mTORC1, ya zama bayyananne dalilin da yasa mai wadatar furotin ko BCAA mai wadatar abinci yana da mummunan tasiri akan lafiya da rayuwa.
Saurin metabolism saboda ƙarancin BCAA
A cikin Afrilu 2021, masanan sun buga wata takarda. A ciki, sun bincika ko ɗayan BCAA ɗin yana da tasiri daban-daban akan tsarin da aka bayyana a sama. Isoleucine yana da tasiri mafi ƙarfi. Sakamakon valine sun kasance iri ɗaya, kodayake sun ɗan yi rauni. Rage waɗannan amino acid guda biyu a cikin abincin yana da fa'ida ga dabbobin. Koyaya, idan BCAA na uku (leucine) ya ragu, wannan ma'aunin bai nuna wani fa'ida ba. Akasin haka, yana da illa.
Idan berayen da suka yi kiba saboda na yau da kullun na Yammacin Turai an ba su abinci mai ƙarancin isoleucine, dabbobin sun ci fiye da da, amma har yanzu sun rasa nauyi. Metabolism ya haɓaka - ya bambanta da metabolism a cikin abincin da aka ƙayyade-kalori - wanda ke nufin cewa dabbobin sun samar da karin makamashi a cikin nau'i na zafi har ma da hutawa.
