Ua hōʻike ʻia kahi noiʻi i loko o nā ʻiole e hiki i ka lawe nui ʻana i ka protein meaʻai e loaʻa ana ka nui o nā waikawa amino kaulahao lālā (BCAA) i ka manawa lōʻihi ke hopena i ke kaulike ʻole o nā waikawa amino a me ka kaohi ʻana i ka makemake. Hoʻopilikia kēia i ke olakino metabolic a hoʻemi i ke ola.
Pono i loko o ka ʻai olakino nā nui kaulike o nā macronutrients ( protein , carbohydrate a me nā momona), nā fibers, nā wikamina a me nā minelala. Ua kālele nui nā noiʻi i ke koʻikoʻi o nā nui kaulike o ka protein , nā momona a me nā carbohydrates no ko kākou olakino maikaʻi . ʻO kekahi kaulike ʻole o ka nui o kēia mau macronutrients i kā kākou ʻai ʻana ua ʻike ʻia e hoʻoulu ai i ka maikaʻi ʻole o ke olakino.
He macromolecule paʻakikī ka protein i haku ʻia me nā waikawa amino. He 20 mau waikawa amino, ʻeiwa o ia mau mea he mea nui e hiki ai i ke kino ke hana i nā 11 i koe. ʻO nā waikawa amino kaulahao lālā (BCAA) i hana ʻia me ʻekolu o nā waikawa amino koʻikoʻi ʻeiwa - leucine, isoleucine a me valine. ʻO nā ʻiʻo, ka poloka hale nui o ke kino, ua haku nui ʻia me nā protein . Hoʻopau ʻia nā BCAA i loko o nā ʻiʻo, he nui nā calorie a hoʻopau ʻia no ka nui o nā ʻiʻo a lākou e hāʻawi ai. Loaʻa nā BCAA i nā meaʻai protein e like me ka ʻiʻo ʻulaʻula, nā hua manu, nā pī, nā lentil, ka protein soy etc. a loaʻa pinepine ʻia i nā mea hoʻohui protein bodybuilding i hoʻopau ʻia ma hope o ka hoʻoikaika kino a i ʻole ka hoʻomaʻamaʻa kino. ʻAʻole lawa nā haʻawina i hana ʻia e loiloi i nā hopena maikaʻi ʻole o ka ʻai ʻana i nā BCAA nui. ʻAʻole ʻike ʻia ko lākou hopena lōʻihi i ke olakino a me ke ola.
Ma kahi noiʻi i paʻi ʻia ma Nature Metabolism ma ʻApelila 29, 2019, ua manaʻo nā mea noiʻi e hoʻoholo pehea e hiki ai i ka hoʻopunipuni ʻana i nā BCAA meaʻai lōʻihi ke loaʻa ka hopena i ke olakino a me ke ola. I kā lākou mau hoʻokolohua i hana ʻia ma nā ʻiole, ua ʻai nā holoholona no ko lākou ola holoʻokoʻa (a) ka nui maʻamau o BCAA i ʻo ia hoʻi 200 pakeneka (b) ka hapalua o ka nui i ʻo ia hoʻi 50 pakeneka a i ʻole (c) ka hapakolu o ka nui i ʻo ia hoʻi 20 pakeneka. Ma ka ʻaoʻao, ua hāʻawi ʻia nā ʻiole i nā nui isocaloric, paʻa o nā macronutrients ʻē aʻe - nā kalapona a me ka momona. ʻO ka lawe ʻana i nā BCAA nui i alakaʻi i nā nui o BCAA i loko o ke koko a ua like kēia me ka pale ʻana i ka lawe ʻana o kahi tryptophan non-BCAA ʻē aʻe i ka lolo. ʻO Tryptophan wale nō ka mea mua o ka hormone serotonin nona nā hopena hoʻokiʻekiʻe manaʻo a no laila he mea nui ia no ka hoʻolaha ʻana i ka hiamoe. I ka manawa i pale ʻia ai ka tryptophan mai ka hiki ʻana i ka lolo, ua alakaʻi kēia i ka emi ʻana o nā pae serotonin waena e hopena ana i ka ʻai nui ʻana (a i ʻole hyperphagia) i nā ʻiole ma muli o ka amino acid imbalance ma o ka hoʻonui ʻia o ka ratio o BCAAs: non-BCAAs. No laila, ua ʻai nui nā ʻiole i ka meaʻai (ʻo ka ikehu holoʻokoʻa a me nā BCAA) - i kapa ʻia hoʻi he hānai uku - e hopena ana i ka hoʻonui ʻia o ke kaumaha o ke kino a me ka momona e hoʻolilo ai iā lākou i momona a hoʻopōkole i ko lākou ola.
Hōʻike kēia haʻawina ʻaʻole pili ka pilina ma waena o ka piʻi ʻana o nā BCAA i ke koko a me nā hopena olakino maikaʻi ʻole i ka intrinsic BCAA toxicity a i ʻole ka pōʻino. ʻO ka pilina ma muli o ka pilina ma waena o BCAA a me nā mea amino koʻikoʻi ʻē aʻe a ʻo ia ka mea i alakaʻi ai i ka hyperphagia. Hōʻike nā hopena i ka lawe ʻana i ka nui o nā BCAA meaʻai no ka wā lōʻihi me ka nui o nā macronutrients ʻē aʻe hiki ke hopena i ka hyperphagia i alakaʻi ʻia e ka amino acid imbalance a pili i ke olakino metabolic a hoʻemi i ke ola. ʻOiai hiki ke loaʻa ka nui o nā BCAA i nā ʻiole olakino olakino a maikaʻi ʻole. No laila, ʻaʻole ʻo BCAA wale nō ka biomarker no ke olakino metabolic.
Hoʻokumu hou ka haʻawina i kēia manawa i ka pono o ka ʻai ʻana i ka meaʻai kaulike olakino e loaʻa ana nā ʻano macronutrients, nā fiber, nā huaora a me nā minela a me ka hoʻopaʻa ʻana i ka ʻai ʻana i nā mea hoʻohui pono ʻole.
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Puna (s)
Solon-Biet SM et al. 2019. Hoʻopilikia pololei ʻole nā waikawa amino kaulahao lālā i ke olakino a me ke ola ma o ke kaulike o nā waikawa amino a me ka kaohi ʻana i ka makemake. Nature Metabolism. https://doi.org/10.1038/s42255-019-0059-2
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 can result in imbalance in amino acids and appetite control. This affects metabolic health and causes reduced lifespan.){kind=link}