Kodi Advanced Glycation End Products (AGEs) Ndi Chiyani?

Zamkati

• Kodi MIBADWO ndi chiyani?
• Zakudya zamakono zimalumikizidwa ndi milingo yayikulu ya AGE
• AGEs akadziunjikira, amatha kuwononga thanzi
• Zakudya zazaka zochepa zimatha kukonza thanzi ndikuchepetsa matenda
• Ndiye zochuluka bwanji?
• Malangizo ochepetsera zaka za AGE
• Sankhani njira zosiyanasiyana zophikira
• Chepetsani zakudya zomwe zili ndi zaka zambiri
• Idyani chakudya chodzaza ndi zakudya zowonjezera antioxidant
• Yendani
• Mfundo yofunika

Kudya kwambiri ndi kunenepa kwambiri kumayambitsa mavuto akulu azaumoyo. Amawonjezera chiopsezo chokhala ndi insulin kukana, matenda ashuga, ndi matenda amtima ().

Komabe, kafukufuku apeza kuti mankhwala owopsa omwe amatchedwa advanced glycation end products (AGEs) amathanso kukhala ndi mphamvu paumoyo wanu wamafuta - mosasamala kanthu za kulemera kwanu.

ZAKA zimadziunjikira mwachilengedwe mukamakalamba ndipo zimapangidwa pomwe zakudya zina zimaphikidwa kutentha kwambiri.

Nkhaniyi ikufotokoza zonse zomwe muyenera kudziwa za zaka, kuphatikizapo zomwe zili komanso momwe mungachepetsere magulu anu.

Kodi MIBADWO ndi chiyani?

Mankhwala otsogola a glycation (AGEs) ndi mankhwala owopsa omwe amapangidwa mapuloteni kapena mafuta akaphatikizana ndi shuga m'magazi. Njirayi imatchedwa glycation ().

ZAKA zimatha kupanga zakudya. Zakudya zomwe zakhala zikutenthedwa kwambiri, monga nthawi yophika, yokazinga, kapena kumenyanitsa matambula, zimakonda kukhala zapamwamba kwambiri pamankhwalawa.

M'malo mwake, zakudya ndizomwe zimathandizira kwambiri zaka.

Mwamwayi, thupi lanu lili ndi njira zothetsera mankhwalawa, kuphatikizapo okhudza antioxidant ndi enzymatic activity (,).

Komabe, mukamadya zaka zambiri - kapena mawonekedwe ambiri modzidzimutsa - thupi lanu silingathe kuwachotsa. Chifukwa chake, amadzipezera.

Ngakhale milingo yotsika nthawi zambiri ilibe nkhawa, milingo yayikulu yawonetsedwa kuti imayambitsa kupsinjika kwa oxidative ndi kutupa ().

M'malo mwake, milingo yayikulu yakhala ikukhudzana ndikukula kwa matenda ambiri, kuphatikiza matenda ashuga, matenda amtima, kulephera kwa impso, ndi Alzheimer's, komanso kukalamba msanga ().

Kuphatikiza apo, anthu omwe ali ndi shuga wambiri m'magazi, monga omwe ali ndi matenda ashuga, ali pachiwopsezo chachikulu chotulutsa zaka zambiri, zomwe zimatha kumangirira m'thupi.

Chifukwa chake, akatswiri ambiri azaumoyo akuyitanitsa milingo ya ZAKA kuti zizindikiritse thanzi lathunthu.

AGE ndi mankhwala omwe amapangidwa mthupi pamene mafuta ndi mapuloteni amaphatikizana ndi shuga. Akadziunjikira kwambiri, amachulukitsa chiopsezo cha matenda ambiri.

Zakudya zamakono zimalumikizidwa ndi milingo yayikulu ya AGE

Zakudya zina zamakono zili ndi zaka zambiri zakubadwa.

Izi zimachitika makamaka chifukwa cha njira zophika zambiri zomwe zimawonetsera chakudya kutentha.

Izi zikuphatikiza kuphika nyama, kuphika, kuwotcha, kuphika, kuwotcha, kupukuta, kuphika, kusoka, ndi kuwotcha ().

Njira zophika izi zitha kupangitsa chakudya kulawa, kununkhiza, komanso kuwoneka bwino, koma zitha kukweza kuchuluka kwanu kwa zaka zapakati pazaka zowopsa ().

M'malo mwake, kutentha kowuma kumatha kuwonjezera kuchuluka kwa ZAKA ndi nthawi ya 10-100 kuposa zakudya zosaphika ().

Zakudya zina, monga nyama zomwe zili ndi mafuta komanso mapuloteni ambiri, zimatha kutengera kapangidwe ka AGE mukamaphika ().

Zakudya zapamwamba kwambiri mu AGEs zimaphatikizapo nyama (makamaka nyama yofiira), tchizi winawake, mazira okazinga, batala, kirimu tchizi, margarine, mayonesi, mafuta, ndi mtedza. Zakudya zokazinga ndi zinthu zopangidwa kwambiri zimakhalanso ndi milingo yambiri.

Chifukwa chake, ngakhale zakudya zanu zikuwoneka kuti ndizabwino, mutha kudya zaka zopanda thanzi chifukwa cha momwe chakudya chanu chimaphikidwa.

ZAKA zimatha kupanga mkati mwa thupi lanu kapena zakudya zomwe mumadya. Njira zina zophikira zitha kupangitsa kuchuluka kwawo pachakudya kukwera kwambiri.

AGEs akadziunjikira, amatha kuwononga thanzi

Thupi lanu liri ndi njira zachilengedwe zochotsera mankhwala a mibadwo yoipa.

Komabe, ngati mutadya zaka zambiri m'zakudya zanu, zimakula mwachangu kuposa momwe thupi lanu lingathe kuzichotsera. Izi zitha kukhudza gawo lililonse la thupi lanu ndipo zimalumikizidwa kwambiri mavuto azaumoyo.

M'malo mwake, milingo yayikulu imalumikizidwa ndi matenda ambiri okhalitsa.

Izi zimaphatikizapo matenda amtima, matenda ashuga, matenda a chiwindi, Alzheimer's, nyamakazi, impso kulephera, komanso kuthamanga kwa magazi, pakati pa ena (,,,).

Kafukufuku wina adasanthula gulu la azimayi achikulire 559 ndipo adapeza omwe ali ndi milingo yayikulu kwambiri yama AGEs ali pachiwopsezo chofera kawiri matenda amtima kuposa omwe ali ndi milingo yotsika kwambiri ().

Kafukufuku wina adapeza kuti pagulu la anthu onenepa kwambiri, omwe ali ndi matenda amadzimadzi anali ndi magazi azaka zambiri za AGE kuposa omwe anali athanzi ().

Amayi omwe ali ndi vuto la ovary polycystic, mahomoni momwe kuchuluka kwa estrogen ndi progesterone kulibe vuto, awonetsedwa kuti ali ndi zaka zambiri kuposa zaka za azibambo ().

Kuphatikiza apo, kugwiritsa ntchito kwambiri zaka za AGE kudzera pachakudya kumalumikizidwa mwachindunji ndi ambiri mwa matendawa (,).

Izi ndichifukwa choti AGEs imavulaza maselo amthupi, kulimbikitsa kupsinjika kwa oxidative ndi kutupa (,,).

Kutupa kwakukulu kwakanthawi kochepa kumatha kuwononga chiwalo chilichonse mthupi ().

AGE amatha kumangirira m'thupi, ndikupangitsa kupsinjika kwa oxidative komanso kutupa kosatha. Izi zimawonjezera chiopsezo cha matenda ambiri.

Zakudya zazaka zochepa zimatha kukonza thanzi ndikuchepetsa matenda

Kafukufuku wa zinyama ndi anthu akuwonetsa kuti kuchepa kwa zaka za zakudya kumathandiza kuteteza kumatenda ambiri komanso kukalamba msanga ().

Kafukufuku wambiri wazinyama awonetsa kuti kudya chakudya chotsika kwambiri kumabweretsa chiopsezo chochepa cha matenda amtima ndi impso, kuwonjezera chidwi cha insulin, komanso kutsika kwa AGE m'magazi ndi minofu mpaka 53% (,,,,).

Zotsatira zofananira zidawonedwa m'maphunziro aumunthu. Kuletsa zaka zamagulu azakudya mwa anthu athanzi komanso omwe ali ndi matenda ashuga kapena matenda a impso amachepetsa zipsinjo za kupsinjika kwa oxidative ndi kutupa (,,).

Kafukufuku wazaka 1 adasanthula zomwe zimachitika pakudya zakudya zochepa m'zaka za 138 mwa anthu onenepa kwambiri. Idawonetsa kuchuluka kwa chidwi cha insulin, kuchepa pang'ono kwa thupi, komanso kuchepa kwa AGE, kupsinjika kwa oxidative, ndi kutupa ().

Pakadali pano, omwe anali mgululi ankatsata zakudya zamagulu azaka zambiri, ndikudya ma kilouniti opitilira 12,000 AGE patsiku. Makilogalamu AGE pa lita (kU / l) ndiwo mayunitsi omwe amagwiritsidwa ntchito kuyeza milingo ya AGE.

Pamapeto pa phunziroli, anali ndi milingo yayikulu ya ZAKA ndi zolembera za kukana kwa insulin, kupsinjika kwa oxidative, ndi kutupa ().

Ngakhale kuchepa kwa zakudya m'zaka za m'zaka zaposachedwapa kwawonetsedwa kuti kumapereka zabwino zathanzi, pakadali pano palibe malangizo okhudzana ndi kudya koyenera komanso kwabwino ().

Kuchepetsa kapena kupewa zaka zamagulu azakudya kwawonetsedwa kuti kumachepetsa kutupa ndi kupsinjika kwa oxidative, motero kumachepetsa chiopsezo cha matenda osachiritsika.

Ndiye zochuluka bwanji?

Kugwiritsa ntchito kwa AGE ku New York kumaganiziridwa kuti kumakhala ma kilouniti a 15,000 AGE patsiku, pomwe anthu ambiri amadya kwambiri ().

Chifukwa chake, chakudya chazaka zambiri nthawi zambiri chimatchedwa china chilichonse choposa kilouniti 15,000 tsiku lililonse, ndipo chilichonse chomwe chili pansi pa ichi chimaonedwa kuti ndi chotsika.

Kuti mumve bwino ngati mukuwononga zaka zambiri, lingalirani za zakudya zanu. Ngati mumakonda kudya nyama yokazinga kapena yokazinga, mafuta olimba, mkaka wamafuta athunthu, komanso zakudya zopangidwa kwambiri, mwina mumadya zaka zambiri za AGE.

Kumbali inayi, ngati mungadye zakudya zokhala ndi zakudya za mbewu, monga zipatso, ndiwo zamasamba, nyemba, ndi mbewu zonse, ndikudya mkaka wopanda mafuta ochepa komanso nyama yocheperako, zaka zanu za AGE zitha kukhala zochepa.

Ngati mumaphika chakudya nthawi zonse ndi kutentha konyowa, monga msuzi ndi mphodza, mudzakhalanso mukudya zaka zochepa za AGE.

Kuti tiwone bwino izi, nazi zitsanzo za zaka za ZAKA m'zakudya zomwe zimafotokozedwa ngati kilouniti pa lita imodzi):

• Dzira 1 lokazinga: 1,240 kU / l
• Dzira 1 losweka: 75 kU / l
• 2 ounces (57 magalamu) a bagel toasted: 100 kU / l
• Ma ola awiri a bagel watsopano: 60 kU / l
• Supuni 1 ya kirimu: 325 kU / l
• ¼ chikho (59 ml) cha mkaka wonse: 3 kU / l
• Ma ola atatu a nkhuku yophika: 5,200 kU / l
• Ma ola atatu a nkhuku yophika: 1,000 kU / l
• Ma ola atatu a batala achi French: 690 kU / l
• Ma ola atatu a mbatata zophika: 70 kU / l
• 3 ounces (85 magalamu) a steak yophika: 6,600 kU / l
• Ma ola atatu a ng'ombe yoluka: 2,200 kU / l

Ngati mumakonda kuphika zakudya pamalo otentha kapena kudya zakudya zambiri zosinthidwa, magawo anu AGE mwina amakhala okwera.

Malangizo ochepetsera zaka za AGE

Njira zingapo zitha kukuthandizani kuti muchepetse zaka zanu za mibadwo.

Sankhani njira zosiyanasiyana zophikira

Njira yothandiza kwambiri yochepetsera kuchuluka kwa zaka za m'badwo wanu ndi kusankha njira zophika zabwino.

M'malo mogwiritsa ntchito youma, kutentha kwambiri kuphika, yesani kuphika, kupha nyama, kuwira, ndi kuwotcha.

Kuphika ndi kutentha konyentchera, kutentha pang'ono, komanso kwakanthawi kochepa, zonse zimathandizira kuti mapangidwe AZAKA asakhale otsika ().

Kuphatikiza apo, kuphika nyama yokhala ndi acidic, monga viniga, msuzi wa phwetekere, kapena mandimu, kumatha kuchepetsa kupanga kwa ZAKA mpaka 50% ().

Kuphika pamwamba pa ceramic - m'malo molunjika pazitsulo - kumathandizanso kuchepetsa ZAKA. Ophika pang'onopang'ono amaganiza kuti ndi imodzi mwanjira zabwino kwambiri zophikira chakudya.

Chepetsani zakudya zomwe zili ndi zaka zambiri

Zakudya zokazinga komanso zopangidwa bwino zimakhala ndi zaka zambiri za AGE.

Zakudya zina, monga zakudya za nyama, zimakhalanso zapamwamba m'zaka za AGE. Izi zimaphatikizapo nyama (makamaka nyama yofiira), tchizi winawake, mazira okazinga, batala, kirimu tchizi, margarine, mayonesi, mafuta, ndi mtedza ().

Yesetsani kuthetsa kapena kuchepetsa zakudya izi ndipo m'malo mwake musankhe zakudya zatsopano, zonse, zomwe ndizotsika m'ZAKA.

Mwachitsanzo, zakudya monga zipatso, ndiwo zamasamba, ndi mbewu zonse zimakhala zochepa, ngakhale mutaphika ().

Idyani chakudya chodzaza ndi zakudya zowonjezera antioxidant

M'maphunziro a labotale, ma antioxidants achilengedwe, monga vitamini C ndi quercetin, awonetsedwa kuti alepheretse mapangidwe AGE ().

Kuphatikiza apo, kafukufuku wambiri wa nyama awonetsa kuti mbewu zina zachilengedwe zimatha kuchepetsa zovuta zoyipa za AGEs (,).

Chimodzi mwazinthuzi ndi curcumin yamagulu, yomwe imapezeka mu turmeric. Resveratrol, yomwe imapezeka m'matumba azipatso zakuda ngati mphesa, mabulosi abulu, ndi raspberries atha kuthandizanso (,).

Chifukwa chake, chakudya chodzaza ndi zipatso, ndiwo zamasamba, zitsamba, ndi zonunkhira zitha kuteteza ku zovuta zoyipa za AGE.

Yendani

Kupatula pa zakudya, kukhala moyo wosachita masewera olimbitsa thupi kumatha kupangitsa kuti zaka za AGE zikwere.

Mosiyana ndi izi, kuchita masewera olimbitsa thupi pafupipafupi komanso moyo wokangalika zawonetsedwa kuti zichepetse kuchuluka kwa ZAKA m'thupi (,).

Kafukufuku m'modzi mwa azimayi 17 azaka zapakati apeza kuti omwe adakulitsa njira zomwe amatenga patsiku adachepetsedwa ndi zaka za AGE ().

Kusankha njira zophika bwino, kuchepetsa zakudya zamafuta azaka zambiri, kudya zakudya zopatsa mphamvu zowonjezera ma antioxidant, komanso kuchita masewera olimbitsa thupi pafupipafupi zonse zitha kuthandiza kuchepetsa milingo ya AGE mthupi.

Mfundo yofunika

Zakudya zamasiku ano zikuthandizira milingo yayikulu yazaka zoyipa mthupi.

Izi ndizokhudza, popeza milingo yayikulu ya ZAKA kumalumikizidwa ndi matenda ambiri. Nkhani yabwino ndiyakuti mutha kutsitsa magawo anu ndi njira zingapo zosavuta.

Sankhani zakudya zonse, njira zophika zabwino, komanso moyo wathanzi kuti muteteze thanzi lanu.