Lindy Valdez
Ukudla okunamaprotheni amaningi kubhekwa njengokuphelele - ngakolunye uhlangothi ukulahlekelwa isisindo, ngakolunye uhlangothi ukuze uhlale unempilo noma unempilo. Nokho, ukuhlola sekuyisikhathi eside kukhomba okuphambene: Labo abadla amaprotheni amancane banempilo futhi baphila isikhathi eside.
Amaprotheni amancane athuthukisa impilo
Ama-carbohydrate namafutha anedumela elibi uma kuqhathaniswa. Amaprotheni, ngakolunye uhlangothi, abhekwa njengezakhi ezibalulekile ezikugcwalisa, zisiza ukwakha imisipha, futhi zikusize ulahlekelwe isisindo. Futhi nakuba kukhona futhi izifundo ezixhumanisa ukudla okunama-protein aphansi ebuthaka kanye nokulahlekelwa kwemisipha ekugugeni, ucwaningo olwengeziwe luyanyatheliswa olubonisa okuphambene, ikakhulukazi kubantu abasha naphakathi kweminyaka yobudala, okungukuthi ukudla okunama-protein aphansi kunomthelela empilweni engcono. kanye neminyaka yokuphila enwetshiwe. Ukudla okunamaprotheni amaningi, ngakolunye uhlangothi, kungakhuthaza ukukhuluphala, ukumelana ne-insulin, nesifo sikashukela futhi kunciphise isikhathi sokuphila.
Ngo-2014, ucwaningo lwase-Australia (ukukhuthaza ukukhula kwemisipha) lwanyatheliswa olubheka ukuthi ukudla okuhlukile kuthinte kanjani amagundane kanye ne-metabolism yawo. Lapho u-Dudley Lamming, umcwaningi we-metabolism eNyuvesi yaseWisconsin, efunda lolu cwaningo, umphumela owodwa, ikakhulukazi, wamthakazelisa: kwakuboniswe ukuthi amagundane ukudla kwawo kwakuqukethe amaprotheni amancane kakhulu ayenempilo kakhulu.
Ama-BCAA ayinkinga
Kusukela ngaleso sikhathi, uLamming nabafundi bakhe baye bazama ukuphendula umbuzo wokuthi kungani ukudla okunamaprotheni amancane kwenza izilwane zibe nempilo. Uthole - hhayi kumagundane kuphela kodwa nakubantu - ukuthi ukudla okwakuphezulu kakhulu emazingeni e-BCAA kwakuhlotshaniswa nesifo sikashukela, ukukhuluphala, nezinye izifo ze-metabolic, kuyilapho ukudla okwakunamazinga aphansi e-BCAA kuphela kulwisana nezifo ze-metabolic futhi kwandise isikhathi sokuphila. wamagundane.
I-BCAA yi-branched-chain amino acids leucine, isoleucine, ne-valine (BCAA ye-Branched Chain Amino Acids). Aphakathi kwama-amino acid abalulekile, ngakho-ke kufanele adliwe ngokudla. Ikakhulukazi ekuqeqesheni isisindo, izithasiselo zokudla ezinama-BCAA ahlukanisiwe zithandwa ngoba zithemba ukwakha imisipha kangcono noma ukuvimbela ukuwohloka kwemisipha.
Ehlobo lika-2016, ithimba likaLamming lishicilele ukuhlolwa komtholampilo okungahleliwe ngale ndaba, okwabonisa ukuthi ukudla okunamaprotheni aphansi kwathuthukisa impilo ye-metabolic kubantu ngendlela efana neyamagundane.
Abahlanganyeli abakhuluphele ngokweqile (abane-BMI engaba ngu-30) badle amaphesenti angu-7 kuya kwangu-9 wezidingo zabo zamandla ngendlela yamaprotheni eqenjini elinamaprotheni aphansi, kanye namaphesenti angu-50 ngaphezulu kwamaprotheni eqenjini elivamile lokulawula amaprotheni.
Ngemva kwezinsuku ezingu-43, ababambiqhaza eqenjini elikhawulelwe amaprotheni base behle cishe ngo-2.6 kg, ikakhulukazi isisindo samafutha. Izinga likashukela wegazi lokuzila ukudla laliphansi, kuyilapho amazinga e-hormone FGF21 ayephindwe kabili. I-FGF21 iqwashisa amaseli ku-insulin, inciphisa ukudla futhi ikhuthaze ukushiswa kwamafutha.
Eqenjini lokulawula elinokusetshenziswa kwamaprotheni okuvamile, i-FGF21 ayizange ishintshe. Kwakungekho nokuncipha kwesisindo noma okunye ukuthuthukiswa kwamanani e-metabolic.
Lapho amazinga ama-amino acid egazi ehlolwa eqenjini elidla amaprotheni ancishisiwe, kwatholakala ukuthi amanani e-BCAA ehle kakhulu, kuyilapho wonke amanye ama-amino acid abalulekile (ngaphandle kwe-lysine) ayesamelwe ngokuqinile. Ngakho kubonakala sengathi ukwehla kwamazinga e-BCAA ikakhulukazi yikhona okuholele ezinzuzweni zezempilo.
Ukwehliswa kwe-BCAA kusheshisa imetabolism
Ukunciphisa ukusetshenziswa kwe-BCAA kukhulisa amazinga kashukela egazini futhi kusheshise imetabolism. Ukudla okunamaprotheni amancane kungakhuphula i-metabolism ngisho nalapho kudla amakholori afanayo noma amaningi kunokudla okunamaprotheni amaningi, kusho uDudley Lamming.
Ukuvinjelwa kwamaprotheni kuletha izinzuzo zokudla kancane
Abantu abaningi sebeyazi kakade ukuthi ukudla kancane kunempilo (ukuvinjelwa kwekhalori), kodwa lokho kuvimbela amaprotheni, okungukuthi ukunciphisa ukusetshenziswa kwamaprotheni, nakho kunempilo yinto ebhalwe kancane kakhulu ngakho. Kodwa-ke, ubufakazi besayensi ngezinzuzo zakho kokubili ukuvinjelwa kwekhalori kanye nokuvinjelwa kwamaprotheni buyela emuva cishe eminyakeni eyikhulu, futhi-ke, kube nocwaningo oluningi ngalezi zihloko, ikakhulukazi eminyakeni yamuva.
Isibonelo, ngo-2009, abacwaningi babonisa ukuthi izinkawu ze-rhesus zagula kamuva (ezihlobene neminyaka) futhi zaphila isikhathi eside lapho zondliwe ukudla okukhawulelwe kwekhalori. Ucwaningo olwenziwe nezinye izilwane lubonise imiphumela efana kakhulu.
Manje kukholakala ukuthi izinzuzo eziningi zokuvinjelwa kwekhalori zingatholakala kalula ngokunciphisa ukudla kwamaprotheni. Ezifundweni zezilwane ezihambisanayo, izinzuzo zezempilo ezifiswayo zagcinwa ngisho nalapho izilwane zingadla kakhulu njengoba zithanda kuyilapho zisebenzisa amaprotheni amancane ngangokunokwenzeka.
Ukunciphisa kwe-BCAA kubambezela ukuguga futhi kunwebe impilo
U-Lamming nozakwabo manje sebephenye ezifundweni ezehlukene ukuthi ukukhawulelwa kwe-BCAA kukodwa kungathinta kanjani. NgoJanuwari 2021, isifinyezo semiphumela sashicilelwa ku-Nature Aging. Abacwaningi babhale, phakathi kwezinye izinto, ukuthi imiphumela enenzuzo kumetabolism evela ekudleni okuncishisiwe kwamaprotheni nayo ingabonwa uma umuntu enciphisa kuphela inani le-BCAA elidliwe.
Ngokudla okuncishisiwe kwe-BCAA, inqubo yokuguga kumagundane yabambezeleka, ukubunjwa kwawo komzimba kwaba ngcono (isisindo esincane samafutha) nempilo yawo ye-metabolic (isb. ukubekezelela i-glucose) yathuthukiswa - ngisho noma beqala kuphela ngokudla okuncishisiwe kwe-BCAA kwaqala. Uma izilwane beziphakelwa ukudla okuncishisiwe kwe-BCAA kusukela ekuzalweni nokuphila, ukuphila kwazo (ikakhulukazi ezilwaneni zesilisa) kunganwetshwa ngamaphesenti angama-30.
I-BCAA encishisiwe isho ukuthi inani le-BCAA ekudleni lehliswe ngengxenye eyodwa kwezintathu. Nokho, kwakungekona ukudla okulinganiselwe ngamakhalori ngoba izilwane zazikwazi ukudla kakhulu ngendlela eziyifunayo.
I-BCAA ivimbela umphumela owandisa impilo wokudla kancane
Olunye ucwaningo lubonise ukuthi unamandla kangakanani umphumela ongemuhle wama-BCAA noma ama-amino acid abalulekile: amagundane anikezwa ingxenye eyengeziwe yama-amino acid abalulekile ngokudla okuncishiswe ngamakhalori okungamaphesenti angu-40. Lesi sengezo sivimbe izinzuzo zokuphila isikhathi eside zokudla okukhawulelwe ngamakhalori. Ngakho-ke ama-amino acid angeziwe angavimbela imiphumela eyandisa impilo yokudla kancane.
Ukuphakama kwamazinga egazi e-BCAA kanye nokuqukethwe okuphezulu kwe-BCAA ekudleni, kwandisa ingozi yokumelana ne-insulin nokukhuluphala - kubantu nasezilwaneni, njengoba ucwaningo oluhlukahlukene lweminyaka eyishumi edlule luye lwabonisa.
Ukwehliswa kwe-methionine nakho kunomphumela wokwandisa impilo
Empukaneni yesithelo, evame ukusetshenziswa njengesilwane socwaningo ngenxa yokuthi kunokufana okuningi phakathi kwayo nabantu kunokuba umuntu angacabanga, ukuncipha kwe-amino acid methionine, ikakhulukazi, kuholele ekuphileni isikhathi eside.
Emagundaneni, ukudla okuncishisiwe kwe-methionine nakho kwandisa isikhathi sokuphila, kwanciphisa inqubo yokuguga yamasosha omzimba kanye nelensi yeso, futhi kwaba nomthelela omuhle emazingeni kashukela egazini, ama-hormone egilo, amazinga e-insulin, namazinga e-IGF-I. Lesi sakamuva sasiphansi ezilwaneni ezimpofu ze-methionine (izinga eliphezulu le-IGF-I likhuthaza ukuthuthukiswa komdlavuza, phakathi kwezinye izinto). Isibindi naso besinamandla kakhulu kulezi zilwane, okusho ukuthi besingangenwa kalula yingcindezi ye-oxidative evela kubuthi.
Ukudla okukhawulelwe impilo yonke kwe-methionine kwandisa isikhathi sokuphila samagundane ngamaphesenti angama-30. Ukwehliswa kwe-methionine kusho ukuthi ukudla kuqukethe kuphela i-methionine engu-0.17% esikhundleni se-methionine engu-0.86%. Ungafunda ukuthi yikuphi ukudla okuqukethe i-methionine eningi esihlokweni sethu mayelana nezinzuzo zokudla okuncishisiwe kwe-methionine ezifweni ze-autoimmune.
Ama-BCAA angayilimaza kanjani impilo yakho
Indlela yokuthi kungani futhi kungani ama-BCAA abe nomthelela omubi kangaka empilweni nasempilweni ichazwa kanje: Ama-BCAA akhulisa umsebenzi we-mTORC1 emisipha. I-mTORC1 iyi-enzyme enezici zokulawula umzimba.
I-mTORC1 iphinde isebenze ngokweqile kumdlavuza. Kumdlavuza, i-mTORC1 isiza ukuthi isimila sikhule futhi sisabalale, yingakho eminye imithi yomdlavuza yenziwe ukuze inqanda i-mTORC1. I-mTORC1 iphinde ikhulise ukumelana ne-insulin, ngaleyo ndlela ikhuthaze isifo sikashukela nezinye izifo ezihlobene neminyaka (uma i-enzyme isebenza kakhulu), ngakho-ke ihlotshaniswa nokuphila okufushane. Uma ama-BCAA manje enza i-mTORC1 isebenze, kuyacaca ukuthi kungani ukudla okunothe ngamaprotheni noma i-BCAA kunomphumela ongemuhle empilweni neminyaka yokuphila.
I-metabolism esheshayo ngenxa yokuncipha kwe-BCAA
Ngo-Ephreli 2021, ososayensi bashicilela elinye iphepha. Kuyo, bahlole ukuthi ingabe i-BCAA ngayinye inemiphumela ehlukile kumshini ochazwe ngenhla. I-Isoleucine ibe nomphumela onamandla kakhulu. Imiphumela ye-valine yayifana, nakuba ibuthakathaka kancane. Ukunciphisa lawa ma-amino acid amabili ekudleni kwaba nezinzuzo ezilwaneni ezifanele. Kodwa-ke, uma i-BCAA yesithathu (i-leucine) yehlisiwe, lesi silinganiso asizange sibonise inzuzo. Kunalokho, kwakuyingozi.
Uma amagundane ayekhuluphele ngokweqile ngenxa yokudla okuvamile kwaseNtshonalanga anikezwa ukudla okuphansi kwe-isoleucine, izilwane zadla ngisho nangaphezulu kunangaphambili, kodwa zalahlekelwa isisindo. I-metabolism yayisheshisiwe-ngokungafani ne-metabolism ekudleni okukhawulelwe kwekhalori-okwakusho ukuthi izilwane zikhiqiza amandla amaningi ngendlela yokushisa ngisho nalapho ziphumule.
