Zifukwa 4 Zomwe Anthu Ena Amachitira Bwino Monga Zamasamba (Ngakhale Ena Sachita)

Zamkati

• 1. Kutembenuka kwa Vitamini A
• 2. Gut microbiome ndi vitamini K2
• 3. Kulekerera kwa Amylase ndi wowuma
• 4. Zochita za PEMT ndi choline
• Mfundo yofunika

Mtsutso wokhudzana ndi kuti veganism ndi chakudya chopatsa thanzi kwa anthu kapena njira yofulumira yoperewera yakhala ikuchitika kuyambira kalekale (kapena osachepera, kuyambira pomwe Facebook).

Kutsutsana kumakulitsidwa ndi zonena zamphamvu kuchokera mbali zonse ziwiri za mpanda. Nkhumba za nthawi yayitali zimanena za thanzi labwino, pomwe ma vegans akale amafotokoza kuchepa kwawo pang'onopang'ono kapena mwachangu.

Mwamwayi, sayansi ikuyandikira kuti amvetsetse chifukwa chomwe anthu amayankhira mosiyana ndi zakudya zazing'ono kapena zopanda nyama - ndi yankho lalikulu lochokera ku chibadwa ndi m'matumbo.

Ziribe kanthu momwe chakudya chamasamba chokwanira chimayang'ana papepala, kusiyanasiyana kwamagetsi kumatha kudziwa ngati wina amakula bwino kapena kumangoyenda kopanda nyama kapena kupitirira apo.

1. Kutembenuka kwa Vitamini A

Vitamini A ndi nyenyezi yeniyeni yamwala m'zinthu zopatsa thanzi. Zimathandizira kukhalabe ndi masomphenya, kuthandizira chitetezo chamthupi, kulimbikitsa khungu labwino, kuthandizira pakukula ndikukula, ndipo ndikofunikira pantchito yobereka, mwa zina ().

Mosiyana ndi zomwe ambiri amakhulupirira, zakudya zazomera zilibe vitamini A weniweni (wotchedwa retinol). M'malo mwake, ali ndi zotsogola za vitamini A, zotchuka kwambiri ndi beta carotene.

M'matumbo ndi pachiwindi, beta carotene imasandulika vitamini A ndi enzyme beta-carotene-15,15'-monooxygenase (BCMO1) - njira yomwe, poyenda bwino, tiyeni thupi lanu lipange retinol kuchokera kuzakudya zamasamba monga kaloti ndi zotsekemera mbatata.

Mosiyana ndi izi, zakudya zanyama zimapereka vitamini A ngati ma retinoid, omwe safuna kutembenuka kwa BCMO1.

Nayi nkhani zoipa. Kusintha kwamitundu ingapo kumachepetsa zochitika za BCMO1 ndikulepheretsa kusintha kwa carotenoid, ndikupatsa zakudya zamasamba zosakwanira magwero a vitamini A.

Mwachitsanzo, ma polymorphisms awiri omwe amapezeka mumtundu wa BCMO1 (R267S ndi A379V) atha kuchepa kutembenuka kwa beta carotene ndi 69%. Kusintha kocheperako (T170M) kumatha kuchepetsa kutembenuka pafupifupi 90% mwa anthu omwe amanyamula makope awiri (, 3).

Pafupifupi, pafupifupi 45% ya anthu amakhala ndi ma polymorphisms omwe amawapanga kukhala "otsika otsutsa" ku beta carotene ().

Kuphatikiza apo, zinthu zambiri zopanda majeremusi zimachepetsa kutembenuka kwa carotenoid komanso kuyamwa, kuphatikiza kutsika kwa chithokomiro, kuchepa kwa thanzi m'matumbo, uchidakwa, matenda a chiwindi, komanso kusowa kwa zinc (,,).

Ngati zina mwa izi zitayika mu kusakanikirana kosasintha kwa majini, kuthekera kopanga retinol kuchokera kuzakudya zazomera kumatha kuchepa kwambiri.

Ndiye, bwanji nkhani yofalikira sichimayambitsa miliri yambiri yakusowa kwa vitamini A? Zosavuta: Kumayiko akumadzulo, carotenoids imapereka mavitamini A osachepera 30% mwa anthu omwe amadya vitamini A, pomwe zakudya zanyama zimapereka zoposa 70% ().

Omnivorous BCMO1 mutant amatha kusefukira ndi vitamini A kuchokera kuzinyama, mosangalala osadziwa za nkhondo ya carotenoid yomwe ikuchitika mkati mwake.

Koma kwa iwo omwe amayesa kuyesa nyama, zotsatira za jini losagwira la BCMO1 lidzawonekera - ndipo pamapeto pake zimawononga.

Omasulira osauka akamadya vegan, amatha kudya kaloti mpaka atakhala lalanje pamaso (!) Osapeza vitamini A wokwanira kuti akhale ndi thanzi labwino.

Magulu a Carotenoid amangokwera (hypercarotenemia), pomwe mavitamini A ali ndi vuto (hypovitaminosis A), zomwe zimapangitsa kuti pakhale kuchepa pakati pazowoneka ngati zokwanira (3).

Ngakhale kwa odyetsa omwe sangasinthe kwenikweni, mavitamini A okhala ndi mkaka ndi mazira (omwe samakhala ndi kandulo kuzinthu zanyama monga chiwindi) sangakhale okwanira kuti athetse kusowa, makamaka ngati mavuto oyamwa akuyesanso.

Ndizosadabwitsa kuti zotsatira zakusakwanira kwa vitamini A kuwonetsa zovuta zomwe zimafotokozedwa ndi ziweto ndi ndiwo zamasamba.

Kulephera kwa chithokomiro, khungu usiku komanso zovuta zina zowona, chitetezo chokwanira (chimfine ndi matenda ena), komanso mavuto a enamel amatha chifukwa cha vuto la vitamini A (, 10,,).

Pakadali pano, ma vegans omwe amakhala ndi BCMO1 omwe amadya chakudya chambiri cha carotenoid amatha kupanga vitamini A wokwanira kuchokera kuzakudya zamasamba kuti akhale athanzi.

Anthu omwe amatha kugwiritsa ntchito bwino ma carotenoid amatha kupeza vitamini A wokwanira pazakudya zamasamba, koma osintha osauka amatha kukhala osowa ngakhale chakudya chawo chitakwaniritsidwa.

2. Gut microbiome ndi vitamini K2

Matumbo anu microbiome - zosonkhanitsa zamoyo zomwe zimakhala mumatumbo anu - zimagwira ntchito zochulukirapo, kuyambira kaphatikizidwe ka michere mpaka kutulutsa kwa fiber kuti poizoni (14).

Pali maumboni okwanira kuti m'matumbo microbiome anu amatha kusintha, momwe mabakiteriya amasinthira poyankha zakudya, zaka, komanso chilengedwe. Koma tizilombo tating'onoting'ono tomwe mumakhala m'menemo timalandiranso kapena kukhazikitsidwa kuyambira ali aang'ono (13,).

Mwachitsanzo, magawo apamwamba a Bifidobacteria Amalumikizidwa ndi jini la kulimbikira kwa lactase (kuwonetsa chibadwa cha microbiome), ndi makanda obadwa kumaliseche amatenga mtolo wawo woyamba wa tizilombo tating'onoting'ono tomwe timabereka, zomwe zimayambitsa kupangika kwa mabakiteriya omwe amasiyana kwakanthawi kuchokera kwa ana obadwa kudzera munthawi ya kaisara (15,).

Kuphatikiza apo, kuvulala kwa microbiome - monga kufufutidwa kwa bakiteriya kuchokera ku maantibayotiki, chemotherapy, kapena matenda ena - kumatha kuyambitsa kusintha kosatha pagulu lodzudzula m'matumbo.

Pali umboni wina wosonyeza kuti mabakiteriya ena samabwereranso momwe amakhalira pambuyo poti maantibayotiki amawoneka, amakhazikika m'malo ocheperako (,,,,).

Mwanjira ina, ngakhale kusintha kwa m'matumbo microbiome, mutha "kukhala" ndi zina mwazinthu zomwe simungathe kuzilamulira.

Ndiye, ndichifukwa chiyani nkhaniyi ili yofunika kwambiri? Matenda anu am'magazi amathandizira kwambiri momwe mumayankhira zakudya zosiyanasiyana ndikupanga zakudya zina, ndipo magulu ena a tizilombo tating'onoting'ono titha kukhala ochezeka kuposa ena.

Mwachitsanzo, mabakiteriya ena am'matumbo amafunikira pakupanga vitamini K2 (menaquinone), michere yomwe imapindulitsa kwambiri mafupa (kuphatikiza mano), kutengeka kwa insulin, komanso thanzi la mtima, komanso kupewa kwa prostate ndi khansa ya chiwindi (22,,, , 27, 28,, 27).

Opanga zazikulu za K2 ali ndi zina Mabakiteriya mitundu, Prevotella mitundu, Escherichia coli, ndi Klebsiella pneumoniae, komanso ma gram-positive, anaerobic, osasokoneza ma virus (31).

Mosiyana ndi vitamini K1, yomwe imakhala ndi masamba obiriwira, vitamini K2 imapezeka pafupifupi muzakudya zanyama zokha - kupatula kukhala mankhwala osungunuka a soya otchedwa natto, omwe ali ndi kukoma komwe kumatha kufotokozedwa kuti "kwapeza" (32).

Kafukufuku wasonyeza kuti kugwiritsa ntchito maantibayotiki athunthu kumachepetsa kwambiri vitamini K2 mthupi mwa kufafaniza mabakiteriya omwe amachititsa K2 synthesis ().

Ndipo kafukufuku wina wothandizapo adapeza kuti pomwe ophunzira adayikapo chomera chambiri, nyama yotsika (yochepera ma ola awiri tsiku lililonse), gawo lalikulu la magawo awo a fecal K2 linali gawo la Prevotella, Mabakiteriya, ndi Escherichia / Shigella mitundu m'matumbo awo ().

Chifukwa chake, ngati tizilombo tating'onoting'ono tina tating'onoting'ono tating'onoting'ono ta mavitamini-K2 timene timatulutsa mabakiteriya - kaya atengera zamoyo, chilengedwe, kapena kugwiritsa ntchito maantibayotiki - komanso zakudya zanyama zimachotsedwa mu equation, ndiye kuti mavitamini a K2 amatha kulowa m'mavuto owopsa.

Ngakhale kafukufuku pamutuwu ndi wocheperako, izi zitha kulanda ziweto (ndi ndiwo zamasamba) mphatso zambiri zomwe K2 imapatsa - zomwe zitha kuchititsa mavuto amano, chiopsezo chachikulu cha mafupa, ndikuchepetsa chitetezo ku matenda ashuga, matenda amtima, ndi khansa zina .

Komanso, anthu omwe ali ndi tizilombo tating'onoting'ono ta K2-synthesizing microbiome (kapena omwe amadziwika kuti natto gourmands) atha kukhala ndi mavitamini okwanira pazakudya za vegan.

Zamasamba zopanda mabakiteriya okwanira popanga vitamini K2 atha kukumana ndi mavuto okhudzana ndi kudya kosakwanira, kuphatikiza chiwopsezo chachikulu cha matenda amano ndi matenda osachiritsika.

3. Kulekerera kwa Amylase ndi wowuma

Ngakhale kulipo kusiyanasiyana, zakudya zopanda nyama zimakonda kukhala zopitilira muyeso kuposa zopatsa mphamvu zambiri (, 36,).

M'malo mwake, zina mwazakudya zodziwika bwino zopangidwa ndi mbewu zimayandama mozungulira 80% carb mark (yobwera makamaka kuchokera ku mbewu zanthete, nyemba, ndi ma tubers), kuphatikiza Pritikin Program, Dean Ornish Program, McDougall Program, ndi chakudya cha Caldwell Esselstyn cha mtima Kusintha kwa matenda (38,, 40,).

Ngakhale kuti zakudyazi zili ndi mbiri yochititsa chidwi, pulogalamu ya Esselstyn, idachepetsa zochitika zamtima mwa iwo omwe amatsatira mwakhama - anthu ena amafotokoza zotsatira zochepa atasinthana ndi zakudya zam'magazi (42).

Chifukwa chiyani kusiyana kwakukulu pakuyankha? Yankho likhoza, mobwerezabwereza, kukhala lobisalira m'majini anu - komanso mumalavulira.

Malovu amunthu ali ndi alpha-amylase, enzyme yomwe imatsitsa mamolekyulu owuma kukhala shuga wosavuta kudzera pa hydrolysis.

Kutengera kuchuluka kwama jini amylase-coding (AMY1) omwe mumakhala nawo, pamodzi ndi zomwe mumachita monga kupsinjika ndi mayendedwe a circadian, milingo ya amylase imatha kuyambira "osawoneka" mpaka 50% ya mapuloteni onse m'matumbo anu ().

Mwambiri, anthu ochokera ku zikhalidwe za starch-centric (monga achi Japan) amakonda kunyamula ma AMY1 ochulukirapo (ndipo amakhala ndi amylase ambiri) kuposa anthu amitundu omwe kale amadalira kwambiri mafuta ndi mapuloteni, ndikuwonetsa gawo lazosankha ( ).

Mwanjira ina, mitundu ya AMY1 imawoneka yolumikizidwa ndi zakudya zamakolo za makolo anu.

Ichi ndichifukwa chake izi ndizofunikira: Kupanga kwa Amylase kumakhudza kwambiri momwe mungagwiritsire ntchito zakudya zokhala ndi wowuma - komanso ngati zakudyazo zimatumiza shuga wanu wamagazi pa rollercoaster yotsutsa mphamvu yokoka kapena kutsitsa pang'ono pang'ono.

Anthu omwe ali ndi amylase ochepa amadya wowuma (makamaka mitundu yoyeretsedwa), amakumana ndi zonunkhira zazitali zamagazi m'magazi poyerekeza ndi omwe ali ndi milingo yambiri ya amylase ().

N'zosadabwitsa kuti opanga ma amylase ochepa amakhala ndi chiopsezo chowonjezeka cha matenda amadzimadzi komanso kunenepa kwambiri akamadya zakudya zowuma kwambiri ().

Kodi izi zikutanthauza chiyani kwa osadya nyama ndi nyama zamasamba?

Ngakhale kuti nkhani ya amylase ndi yofunika kwa aliyense wokhala ndi pakamwa, zakudya zopangidwa ndi mbewu zomwe zimayambira pa njere, nyemba, ndi ma tubers (monga mapulogalamu omwe atchulidwa kale a Pritikin, Ornish, McDougall, ndi Esselstyn) atha kubweretsa kusakondera kwa carb kwaposachedwa.

Kwa opanga ma amylase otsika, kudya kwambiri wowuma wowonjezera kumatha kukhala ndi zotsatirapo zoyipa - zomwe zitha kuyambitsa kusakhazikika kwa magazi m'magazi, kukhuta pang'ono, komanso kunenepa.

Koma kwa munthu amene ali ndi makina amagetsi kuti atulutse amylase wambiri, kugwiritsa ntchito carb yayikulu, zakudya zopangidwa ndi mbewu zitha kukhala keke.

Maseŵera a salivary amylase amakhudza momwe (kapena momwe amachitira moipa) anthu osiyanasiyana amachita pazakudya zamasamba kapena zamasamba.

4. Zochita za PEMT ndi choline

Choline ndichinthu chofunikira koma chimanyalanyazidwa chomwe chimakhudzidwa ndi kagayidwe kake, thanzi laubongo, kaphatikizidwe ka neurotransmitter, lipid transport, ndi methylation ().

Ngakhale kuti sinalandire nthawi yochulukirapo yama TV monga zakudya zina-du-jour (monga omega-3 fatty acids ndi vitamini D), ndizofunikanso. M'malo mwake, kuchepa kwa choline ndiwosewera kwambiri pamatenda amtundu wamafuta, vuto lomwe likukulirakulira kumayiko akumadzulo (48).

Kuperewera kwa Choline kumathandizanso kuonjezera chiopsezo cha minyewa, matenda amtima, komanso mavuto amakulidwe mwa ana ().

Mwambiri, zakudya zopatsa choline kwambiri ndizopangidwa ndi nyama - zokhala ndi mazira a dzira ndi chiwindi zomwe zimalamulira ma chart, ndi nyama zina ndi nsomba zomwe zilinso ndi ndalama zambiri. Zakudya zosiyanasiyana zamasamba zimakhala ndi choline wocheperako (50).

Matupi anu amathanso kupanga choline mkati ndi enzyme phosphatidylethanolamine-N-methyltransferase (PEMT), yomwe imayambitsa ma molekyulu a phosphatidylethanolamine (PE) mu molekyulu ya phosphatidylcholine (PC) ().

Nthaŵi zambiri, choline chochepa choperekedwa ndi zakudya za zomera, kuphatikizapo choline chopangidwa kudzera mu njira ya PEMT, chingakhale chokwanira kuti muthe kukwaniritsa zosowa zanu - palibe mazira kapena nyama yofunikira.

Koma kwa vegans, sikuti nthawi zonse kumakhala kuyenda koyenda kutsogolo kwa choline.

Choyamba, ngakhale kuyesayesa kukhazikitsa milingo yokwanira yokwanira (AI) ya choline, zofunikira za anthu zimatha kusiyanasiyana kwambiri - ndipo zomwe zimawoneka ngati choline wokwanira papepala zimatha kubweretsa kusowa.

Kafukufuku wina adapeza kuti 23% ya amuna omwe adatenga nawo gawo adayamba kukhala ndi zofooka za choline akamamwa "kudya kokwanira" kwa 550 mg patsiku ().

Kafukufuku wina akuwonetsa kuti zofunikira za choline zimawombera padenga panthawi yapakati komanso yoyamwitsa, chifukwa choline imamangiriridwa kuchokera kwa mayi kupita kwa mwana wosabadwa kapena mkaka wa m'mawere (,,).

Chachiwiri, sikuti matupi a aliyense ndi mafakitale opanga choline mofanana.

Chifukwa cha gawo la estrogen polimbikitsa zochitika za PEMT, azimayi omwe ali ndi vuto la postmenopausal (omwe ali ndi magawo ochepa a estrogen komanso omwe amatha kupanga choline) amafunika kudya choline wambiri kuposa azimayi omwe adakali azaka zobereka ().

Ndipo koposa zonse, kusintha kwamtundu wa folate pathways kapena mtundu wa PEMT kumatha kupanga zakudya zochepa za choline zowopsa ().

Kafukufuku wina adapeza kuti azimayi omwe adanyamula MTHFD1 G1958A polymorphism (yokhudzana ndi folate) anali pachiwopsezo chambiri chokhala ndi vuto lanyama pa chakudya chochepa choline ().

Kafukufuku wowonjezera akuwonetsa kuti rs12325817 polymorphism mu mtundu wa PEMT - wopezeka pafupifupi 75% ya anthu - imakweza kwambiri zofunikira za choline, ndipo anthu omwe ali ndi rs7946 polymorphism angafunikire choline wambiri popewa matenda a chiwindi ().

Ngakhale kufufuza kwina kuli kofunika, palinso umboni wina wakuti rs12676 polymorphism mu choline dehydrogenase (CHDH) jini imapangitsa kuti anthu azitha kusowa choline - kutanthauza kuti amafunikira chakudya chambiri kuti akhale athanzi ().

Chifukwa chake, kodi izi zikutanthauza chiyani kwa anthu omwe amasiya zakudya zamtundu wa choline? Ngati wina ali ndi zofunikira za choline komanso majini osiyanasiyana, ndizotheka kukhalabe ndi choline pa zakudya zamasamba (komanso ngati wamasamba wodya mazira).

Koma kwa amayi atsopano, omwe angakhale amayi atsopano, kapena abambo omwe atha msinkhu omwe ali ndi milingo yocheperako ya estrogen, komanso anthu omwe ali ndi imodzi mwazomwe zimasinthasintha mitundu ya choline, mbewu zokha sizingakwanitse kupereka michere yofunikira iyi.

Zikatero, kudya vegan kumatha kukhala chisonyezo chakuwonongeka kwa minofu, mavuto azidziwitso, matenda amtima, komanso kuchuluka kwa mafuta m'chiwindi.

Kusiyanasiyana kwa zochitika za PEMT ndi zofunikira za choline zimatha kudziwa ngati wina angathe (kapena sangathe) kupeza choline yokwanira pazakudya za vegan.

Mfundo yofunika

Zakudya zoyenera (ndi tizilombo tating'onoting'ono) tikakhala m'malo, zakudya zamasamba - zikawonjezeredwa ndi vitamini B12 - zimakhala ndi mwayi wokumana ndi zosowa za munthu.

Komabe, pakakhala vuto la kutembenuka kwa vitamini A, m'matumbo microbiome zodzoladzola, milingo ya amylase, kapena zofunikira za choline zimalowa chithunzicho, zovuta zakukula ngati chotupa zimayamba kutsika.

Sayansi ikuthandizira kwambiri lingaliro lakuti kusiyanasiyana komwe kumapangitsa kuti anthu azidya zakudya zosiyanasiyana. Anthu ena amangokhala okonzeka kukunkha zomwe amafunikira pazakudya zamasamba - kapena kutulutsa zomwe amafunikira ndimakaniko abwino kwambiri amthupi la munthu.