Maphunziro a 5 pa Zakudya Zaku Mediterranean - Kodi Zimagwira Ntchito?

Zamkati

• Maphunzirowa
• 1. Phunziro LOPEREKEDWA
• Kuopsa kwa imfa
• Kuopsa kwaimfa ndi matenda amtima
• Kuchepetsa thupi
• Matenda amadzimadzi ndi mtundu wa 2 shuga
• Chiwerengero cha anthu omwe asiya maphunziro
• Mfundo yofunika

Matenda a mtima ndi vuto lalikulu padziko lonse lapansi.

Komabe, kafukufuku akuwonetsa kuti kuchuluka kwa matenda amtima kumawoneka kuti ndikotsika pakati pa anthu okhala ku Italy, Greece, ndi mayiko ena ozungulira nyanja ya Mediterranean, poyerekeza ndi omwe amakhala ku United States. Kafukufuku akuwonetsa kuti zakudya zitha kuthandizira.

Anthu ozungulira nyanja ya Mediterranean mwachizolowezi amatsatira zakudya zomwe zimakhala ndi zakudya zopatsa thanzi, kuphatikiza zipatso, ndiwo zamasamba, mbewu zonse, buledi, nyemba, mbatata, mtedza, ndi mbewu.

Mafuta omwe amadya kwambiri ndi owonjezera a maolivi, ndipo anthu amadya vinyo wofiira, nsomba, nkhuku, mkaka, ndi mazira. Pakadali pano, nyama yofiira imangosewerera pang'ono.

Kudya kotereku kwayamba kutchuka padziko lonse lapansi ngati njira yopititsira patsogolo thanzi komanso kupewa matenda.

Mayesero angapo olamulidwa mosiyanasiyana, omwe ndi njira zodalirika komanso zothandiza pakufufuza, awona zabwino zomwe zingapezeke pachakudyachi.

Nkhaniyi ikuyang'ana mayesero asanu omwe akhala akuyesedwa kwakanthawi pazakudya zaku Mediterranean. Onsewa amawoneka m'magazini olemekezedwa, owunikiridwa ndi anzawo.

Maphunzirowa

Anthu ambiri omwe adalowa nawo maphunzirowa anali ndi mavuto azaumoyo, kuphatikiza matenda ashuga, metabolic syndrome, kapena chiopsezo chachikulu chodwala matenda amtima.

Kafukufuku wambiri amayang'ana zodziwika bwino zaumoyo, monga kulemera, zoopsa zamatenda amtima, komanso zolemba za matenda ashuga. Kafukufuku wina wamkulu adawonanso kuchuluka kwa matenda amtima komanso kufa.

1. Phunziro LOPEREKEDWA

Kafukufuku wamkuluyu adakhudza anthu 7,447 omwe ali pachiwopsezo chachikulu chodwala matenda amtima.

Kwa zaka pafupifupi 5, ophunzirawo adatsata chimodzi mwazakudya zitatu zosiyana:

• Zakudya zaku Mediterranean komanso mafuta owonjezera a maolivi (Med + Olive Oil)
• chakudya cha ku Mediterranean ndi mtedza wowonjezera (Med + Nuts)
• gulu lowongolera zakudya zamafuta ochepa

Palibe zakudya zomwe zimaphatikizapo kuchepetsa zopatsa mphamvu kapena kuwonjezera masewera olimbitsa thupi.

Ofufuza ambiri agwiritsa ntchito zomwe adasonkhanitsa nthawi ya PREDIMED kuti afufuze zotsatira zake. Maphunzirowa adayang'ana momwe zakudya zimakhudzira zoopsa zosiyanasiyana komanso kumapeto.

Nawa mapepala 6 (1.1 mpaka 1.6) ochokera kafukufuku WAKWANIRITSE.

1.1 Estruch R, ndi al. Kuteteza Kwambiri kwa Matenda a Mtima ndi Zakudya Zaku Mediterranean Kuwonjezeka ndi Mafuta a Maolivi Owonjezera kapena Mtedza. New England Journal of Medicine, 2018.

Zambiri. Pakafukufukuyu, anthu 7,447 omwe ali pachiwopsezo chachikulu chodwala matenda amtima adatsata zakudya za ku Mediterranean ndi mafuta owonjezera a azitona, chakudya cha ku Mediterranean ndi mtedza wowonjezera, kapena gulu lowongolera mafuta. Kafukufukuyu adatenga zaka 4.8.

Cholinga chachikulu chinali zomwe zakudya zimakhudza mtima, kupwetekedwa mtima, ndi kufa chifukwa cha mtima.

Zotsatira. Kuopsa kwa kugwidwa ndi mtima, kupwetekedwa, ndi kufa chifukwa cha matenda amtima kunali kotsika ndi 31% pagulu la Med + Olive Oil ndi 28% pagulu la Med + Nuts.

Zowonjezera:

• Panalibe kusiyanasiyana kwakanthawi pakumenya kwamtima kapena kupwetekedwa pakati pa zakudya.
• Mitengo yotsika idakwera kawiri m'gulu lolamulira (11.3%), poyerekeza ndi magulu azakudya zaku Mediterranean (4.9%).
• Anthu omwe ali ndi kuthamanga kwa magazi, mavuto a lipid, kapena kunenepa kwambiri adayankha bwino zakudya za Mediterranean kuposa zakudya zowongolera.
• Panalibe kusiyana kwakukulu pakati pa anthu akufa, omwe ndi chiopsezo chachikulu chaimfa pazifukwa zonse.

Mapeto. Kudya ku Mediterranean ndi mafuta kapena mtedza kumachepetsa chiopsezo chophatikizana, matenda amtima, komanso kufa ndi matenda amtima.

1.2 Salas-Salvado J, ndi al. Zotsatira Zakudya Zakudya Zakudya Zakudya Zam'madzi Zaku Mediterranean Zothandizidwa Ndi Mtedza Pazakudya Zamthupi. JAMA Mankhwala Amkati, 2008.

Zambiri. Ofufuzawo adasanthula zambiri kuchokera kwa anthu 1,224 omwe adafufuza za PREDIMED atatsata zakudya za chaka chimodzi. Adawunika ngati chakudyacho chidathandizira kusintha kagayidwe kachakudya.

Zotsatira. Kukula kwa matenda amadzimadzi kunachepa ndi 6.7% pagulu la Med + Olive Oil ndi 13.7% pagulu la Med + Nuts. Zotsatirazo zinali zofunikira kwambiri mwa gulu la Med + Nuts.

Mapeto. Zakudya zaku Mediterranean zothandizidwa ndi mtedza zitha kuthandizira kusintha kwamatenda amadzimadzi.

1.3 Montserrat F, ndi al. . JAMA Mankhwala Amkati, 2007.

Zambiri. Asayansi adayesa anthu 372 omwe ali pachiwopsezo chachikulu chodwala matenda amtima atatha kudya mu kafukufuku WOTSATIRA kwa miyezi itatu. Amayang'ana kusintha kwamankhwala osokoneza bongo, monga cholesterol ya LDL (yoyipa) ya cholesterol.

Zotsatira. Miyezo ya cholesterol ya LDL (yoyipa) ya oxidized idatsika m'magulu onse azakudya zaku Mediterranean koma sizinafikire tanthauzo lowerengera pagulu lowongolera mafuta.

Mapeto. Anthu omwe adatsata zakudya za ku Mediterranean adachepetsedwa ndi cholesterol ya LDL (yoyipa) ya cholesterol, komanso kusintha pazinthu zina zowopsa zamatenda amtima.

1.4 Salas-Salvado J, ndi al. Chisamaliro cha shuga, 2011.

Zambiri. Ofufuzawo adasanthula anthu a 418 omwe alibe matenda ashuga omwe adatenga nawo gawo pa kafukufuku wa PREDIMED kwa zaka 4. Amayang'ana chiopsezo chawo chokhala ndi matenda amtundu wa 2.

Zotsatira. M'magulu awiri azakudya zaku Mediterranean, 10% ndi 11% ya anthu adadwala matenda ashuga, poyerekeza ndi 17.9% pagulu lowongolera mafuta. Zakudya zaku Mediterranean zikuwoneka kuti zichepetsa chiopsezo chokhala ndi matenda ashuga amtundu wa 2 ndi 52%.

Mapeto. Zakudya zaku Mediterranean zopanda choletsa kalori zimawoneka ngati zikulepheretsa kukula kwa matenda ashuga amtundu wa 2.

1.5 Estruch R, ndi al. . Zolengeza zamankhwala Amkati, 2006.

Zambiri. Asayansi adasanthula zomwe ophunzira 772 adachita nawo kafukufuku wa PREDIMED zokhudzana ndi zoopsa zamtima. Adali kutsatira chakudyacho kwa miyezi itatu.

Zotsatira. Omwe amadya zakudya zaku Mediterranean adawona kusintha kwamitundu ingapo yamavuto amtima. Izi zimaphatikizapo kuchuluka kwa shuga wamagazi, kuthamanga kwa magazi, kuchuluka kwa cholesterol yonse ya HDL (chabwino), komanso kuchuluka kwa mapuloteni otchedwa C-reactive (CRP), chodziwika ndi kutupa ndi matenda osiyanasiyana.

Zambiri:

• Shuga wamagazi: inagwa ndi 0.30-0.39 mmol / L m'magulu azakudya zaku Mediterranean
• Kuthamanga kwa magazi: inagwa ndi 5.9 mmHG ndi 7.1 mmHG m'magulu awiri azakudya zaku Mediterranean
• Kuchuluka kwa cholesterol ya HDL (yabwino): idagwa ndi 0.38 ndi 0.26 m'magulu awiri azakudya zaku Mediterranean, poyerekeza ndi gulu lamafuta ochepa
• Mapuloteni othandizira C: idagwa ndi 0,54 mg / L mgulu la Med + Olive Oil, koma sanasinthe m'magulu enawo

Mapeto. Poyerekeza ndi zakudya zamafuta ochepa, zakudya zaku Mediterranean zimawoneka kuti zimathandizira pazinthu zingapo zoopsa zamatenda amtima.

1.6 Ferre GM, ndi al. . BMC Mankhwala, 2013.

Zambiri. Asayansi adawunika omwe adatenga nawo gawo 7,216 mu kafukufuku WAKWEDUTSIDWE patatha zaka 5.

Zotsatira. Pambuyo pazaka 5, anthu okwanira 323 anali atamwalira, ndi 81 omwalira ndi matenda amtima komanso 130 anamwalira ndi khansa. Iwo omwe amadya mtedza amawoneka kuti ali ndi 16–_­63% chiopsezo chochepa chofa panthawi yophunzira.

Mapeto. Kudya mtedza ngati gawo la zakudya zaku Mediterranean kumachepetsa kwambiri ngozi yakufa.

2. De Lorgeril M, et al. Chithandizo [13] Kuyenda, 1999.

Zambiri. Kafukufukuyu adalembetsa amuna ndi akazi azaka zapakati pa 605 omwe anali ndi vuto la mtima.

Kwa zaka 4, amadya zakudya zamtundu wa Mediterranean (zowonjezeredwa ndi margarine wolemera omega-3) kapena zakudya zamtundu waku Western.

Zotsatira. Pambuyo pazaka 4, iwo omwe adatsata zakudya za ku Mediterranean anali ndi 72% yocheperako kuti adadwaladwala kapena kufa ndi matenda amtima.

Mapeto. Zakudya zaku Mediterranean zomwe zili ndi omega-3 zowonjezera zimathandizira kupewa kupwetekedwa mtima kwa anthu omwe adadwala mtima.

3. Esposito K, ndi al. Zotsatira Zakudya Zakudya Zakudya Zakudya Zam'madzi ku Mediterranean pa Endothelial Dysfunction ndi Zizindikiro Za Kutupa Kwa Vascular mu Metabolic Syndrome. Journal ya American Medical Association, 2004.

Zambiri. Phunziroli, anthu 180 omwe ali ndi matenda amadzimadzi amatsatira zakudya za ku Mediterranean kapena zakudya zochepa zamafuta kwa zaka 2.5.

Zotsatira. Kumapeto kwa kafukufukuyu, 44% ya odwala omwe anali mgulu lazakudya zaku Mediterranean akadali ndi matenda amadzimadzi, poyerekeza ndi 86% pagulu lolamulira. Gulu lazakudya zaku Mediterranean lidawonetsanso kusintha pazinthu zina zowopsa.

Zambiri:

• Kuchepetsa thupi. Kulemera kwa thupi kunatsika ndi mapaundi a 8.8 (4 kg) pagulu lazakudya zaku Mediterranean, poyerekeza ndi 2.6 makilogalamu mgulu lowongolera mafuta.
• Mapeto a magwiridwe antchito. Izi zidakulira pagulu lazakudya zaku Mediterranean koma zidakhazikika mgulu lowongolera mafuta.
• Zolemba zina. Zizindikiro zotupa (hs-CRP, IL-6, IL-7, ndi IL-18) komanso kukana kwa insulin kunachepa kwambiri pagulu lazakudya ku Mediterranean.

Mapeto. Zakudya zaku Mediterranean zimawoneka kuti zimathandiza kuchepetsa matenda amadzimadzi ndi zina zomwe zimawopsa mtima.

4. Shai Ine, et al. Kuchepetsa Kunenepa Ndi Chakudya Chochepa Zam'madzi, Mediterranean, kapena Chakudya Chochepa Cha Mafuta. New England Journal of Medicine, 2008.

Zambiri. Pakafukufukuyu, anthu 322 omwe ali ndi kunenepa kwambiri amatsata zakudya zopatsa mafuta ochepa, zakudya zoperewera ku Mediterranean, kapena chakudya chochepa kwambiri cha carb.

Zotsatira. Gulu lamafuta ochepa linataya mapaundi 6.4 (2.9 kg), gulu lotsika kwambiri la carb linataya makilogalamu 10.3 (4.7 kg), ndipo gulu lazakudya ku Mediterranean lidataya mapaundi 9.7 (4.4 kg).

Mwa iwo omwe ali ndi matenda ashuga, magazi m'magazi komanso ma insulin amakula bwino pakudya kwa Mediterranean, poyerekeza ndi zakudya zochepa zamafuta.

Mapeto. Zakudya zaku Mediterranean zitha kukhala zothandiza kuposa kudya mafuta ochepa kuti muchepetse thupi ndikuwongolera matenda ashuga.

[Nkhani yaulere ya PMC] [Adasankhidwa] 5. Esposito K, et al. [18]. Zolengeza za Mankhwala Amkati, 2009.

Zambiri. Pakafukufukuyu, anthu 215 omwe anali onenepa kwambiri omwe anali atangopeza kumene matenda a shuga a 2 adatsata zakudya zochepa za ku Mediterranean kapena zakudya zamafuta zazaka 4.

Zotsatira. Pambuyo pazaka 4, 44% yamagulu azakudya zaku Mediterranean komanso 70% yamagulu ochepa azakudya amafunikira mankhwala ndi mankhwala.

Gulu lazakudya ku Mediterranean lidasinthiratu kuwongolera kwa glycemic komanso matenda omwe amayambitsa matenda amtima.

Mapeto. Zakudya zochepa za ku Mediterranean zitha kuchedwetsa kapena kulepheretsa kufunikira kwamankhwala osokoneza bongo mwa anthu omwe angopezeka kumene ali ndi matenda a shuga amtundu wa 2.

Kuopsa kwa imfa

Kafukufuku awiri - kafukufuku wa PREDIMED ndi kafukufuku wa Lyon Diet Heart - adakhudza anthu okwanira ndipo adakhala nthawi yayitali kuti athe kupeza zotsatira zakufa, kapena chiopsezo chaimfa panthawi yophunzira (1.1,).

Kuti muwayerekeze mosavuta, nkhaniyi iphatikiza mitundu iwiri yazakudya zaku Mediterranean mu kafukufuku WAKULIMBITSA kukhala umodzi.

Mu Phunziro la Mtima wa Lyon Diet, gulu lazakudya ku Mediterranean lidali ndi mwayi woti 45% usamwalire pazaka 4 kuposa omwe ali pagulu lamafuta ochepa. Akatswiri ena anena kuti kafukufukuyu ndi kafukufuku wopambana kwambiri pankhani ya zakudya m'mbiri.

Gulu lazakudya zaku Mediterranean mu kafukufuku wa PREDIMED anali 9.4% ocheperako kufa, poyerekeza ndi gulu lolamulira, koma kusiyana kwake sikunali kofunikira.

Kuopsa kwaimfa ndi matenda amtima

Onse a PREDIMED ndi a Lyon Diet Heart Study (1.1 ndi) adayang'ana zakufa kuchokera kumitima yam'mimba ndi zikwapu.

Chiwopsezo chofa ndi matenda amtima chinali 16% m'munsi (osati powerengera) pakati pa omwe adafufuza za PREDIMED ndi 70% m'munsi mwa Lyon Diet Heart Study.

Kuopsa kwa sitiroko kunali kotsika ndi 39% m'maphunziro a PREDIMED, pafupifupi (31% yamafuta a maolivi ndi 47% ndi mtedza), zomwe zinali zofunikira kwambiri. Mu Phunziro la Mtima wa Lyon Diet, anthu 4 mgulu lamafuta ochepa adadwala sitiroko, poyerekeza ndi omwe sanadye pagulu la Mediterranean.

Kuchepetsa thupi

Zakudya zaku Mediterranean sizomwe zimadyetsa thupi, koma ndi zakudya zabwino zomwe zingathandize kupewa matenda amtima komanso kufa msanga.

Komabe, anthu amatha kuonda pazakudya zaku Mediterranean.

Atatu mwa maphunziro omwe atchulidwa pamwambapa adanenapo ziwerengero zakuwonda (3, 4,):

Pakafukufuku uliwonse gulu la Mediterranean lidataya kulemera kuposa gulu lamafuta ochepa, koma linali lofunikira kwambiri pakafukufuku wina (3).

Matenda amadzimadzi ndi mtundu wa 2 shuga

Kafukufuku wochuluka wasonyeza kuti zakudya za ku Mediterranean zitha kupindulitsa anthu omwe ali ndi matenda amadzimadzi komanso mtundu wa 2 shuga.

• Kafukufuku wa PREDIMED adawonetsa kuti chakudya cha ku Mediterranean ndi mtedza chidathandizira 13.7% ya anthu omwe ali ndi matenda amadzimadzi kusintha mkhalidwe wawo (1.2).
• Pepala lina lochokera ku kafukufuku yemweyo lidawonetsa kuti zakudya zaku Mediterranean zidachepetsa chiopsezo chokhala ndi matenda a shuga amtundu wa 2 ndi 52% ().
• Esposito, 2004 adawonetsa kuti chakudyacho chidathandizira kuchepetsa kukana kwa insulin, gawo limodzi la matenda amadzimadzi komanso mtundu wa 2 shuga (3).
• Kafukufuku wa Shai adawonetsa kuti chakudya cha ku Mediterranean chimawonjezera magazi m'magazi ndi insulin, poyerekeza ndi zakudya zochepa zamafuta (4).
• Esposito, 2009 adawonetsa kuti chakudyacho chingachedwetse kapena kuletsa kufunikira kwa mankhwala mwa anthu omwe atangopezeka ndi matenda ashuga amtundu wa 2.

Zakudya zaku Mediterranean zikuwoneka ngati njira yabwino kwa anthu omwe ali ndi matenda a shuga amtundu wa 2.

Chiwerengero cha anthu omwe asiya maphunziro

Pakufufuza konse, anthu ena adasiya kafukufukuyu.

Komabe, palibe njira zowonekera pamitengo yotsika pakati pa Mediterranean ndi zakudya zamafuta ochepa.

Mfundo yofunika

Zakudya zaku Mediterranean zikuwoneka kuti ndi njira yabwino yopewera kapena kuyang'anira matenda amtima, mtundu wa 2 shuga, ndi zina zomwe zimawopsa. Zingakuthandizeninso kuti muchepetse kunenepa.

Itha kukhala njira yabwinonso kuposa chakudya chamafuta ochepa.