Okona kutya kulungileyo kuxinzelelo lwegazi (Icandelo 1)

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intshayelelo

UDkt Jimenez, DC, ubonisa indlela yokufumana indlela yokutya engcono kakhulu kwi-hypertension kunye ne-cardiometabolic risk factor in this 2-part series. Izinto ezininzi zihlala zinendima kwimpilo nakwimpilo yethu. Kumboniso wanamhlanje, siza kujonga ukuba ukutya kwe-cardiometabolic kwenziwa njani na kulo lonke uhlobo lomzimba kunye nendlela ufuzo oludlala ngayo kunye nokutya kwe-cardiometabolic. Icandelo 2 liya kuqhubeka nendlela imfuza edlala ngayo indima yabo kwisondlo se-cardiometabolic. Sikhankanya izigulana zethu kubaboneleli bezonyango abaqinisekisiweyo ababonelela ngonyango olufumanekayo kubantu abaneemeko ezingapheliyo ezinxulumene noqhagamshelo lwe-metabolic. Sikhuthaza isigulane ngasinye xa kufanelekile ngokuthumela kubaboneleli bezonyango abanxulumeneyo ngokusekelwe kukuxilongwa okanye iimfuno zabo. Siyayiqonda kwaye siyayamkela into yokuba imfundo yindlela emangalisayo xa sibuza imibuzo ebalulekileyo yababoneleli bethu ngokwesicelo sesigulana kunye nokuvuma. UDkt Alex Jimenez, DC, usebenzisa olu lwazi njengenkonzo yemfundo. isikhanyeli

 

Yintoni i-Cardiometabolic Diet?

UGqr. Alex Jimenez, DC, unikezela: Ngokumalunga nokuphazamiseka kwentliziyo, amanye amagama esiwajongayo ngala: isifo sentliziyo sokwenyani okanye umngcipheko wokufa sistrowuku, okanye akwicala le-metabolic. I-insulin, iswekile yegazi, ukungasebenzi kakuhle kwe-metabolic. La magama abamba imixholo ebesithetha ngayo malunga ne-lipids, iswekile, ukudumba, kunye ne-insulin. Aba ngabantu ocinga ngabo ngeli cebo. Kwaye into oyenzayo kukwakha ummiselo wokuphila. Kwaye kwizigulana zethu ezinemiba ye-cardiometabolic, siza kuthatha ithuba lokwenyani kwezo mpawu zesicwangciso sethu sokutya se-cardiometabolic kwaye emva koko sibathathele inyathelo eliya phambili ukuba banganiki kuphela impembelelo ephantsi ye-glycemic, anti-ukudumba, uhlobo olusekwe kwisityalo. Umthombo wezondlo kodwa ke singawulungisa njani ngokwezinye iiparamitha zesi sigulana kwaye ke singasinceda njani esi sigulana siphumeze xa siphuma ngaphandle kweofisi yakho kwaye kufuneka singene kwindawo esihlala kuyo, enokuthi imiselwe okanye ingamiselwa ukuba iphumelele. .

 

Ngoko izinto zokuqala kuqala. Kukho isikhokelo ekufuneka usithathele ithuba, kwaye oku kufana nezibhalo zesondlo, kwaye sinezixhobo ezininzi apha, kodwa ewe, ziluncedo kuwe xa sele wazi ngazo. Ke oku kuya kukunika indlela yokwenza. Ke ukuba uphoswa yinto ethile okanye ufuna iinkcukacha ezithe kratya, nceda ubhekisele kwesi sikhokelo senkqubo yokutya ye-cardiometabolic. Ngoku, masithi ufuna ukwenza inqanaba lokungena lokuqala ukusetyenziswa kwesi sicwangciso sokutya. Ewe, besiya kubamba lowo uxela isicwangciso sokutya se-cardiometabolic. Uyakuqaphela ukuba konke oku kutya okukhethekileyo kukhethwe ukunceda kwiimeko ze-cardiometabolic.

 

Ukwenza iSicwangciso esiSiqu

UGqr. Alex Jimenez, DC, unikezela: Kwaye kungcono kakhulu kunokuthi, “Heyi, yitya iicarbohydrates ezimbalwa, yitya izityalo ezininzi. Uyazi, yitya ngokusempilweni kwaye wenze umthambo ngakumbi. ” Oko kufuneka kucace ngakumbi. Ngoko ukuthatha inyathelo elibhekele phaya, ubanike isicwangciso sokutya esingenanto. Akunyanzelekanga ukuba yenzelwe umntu kwelinye inqanaba. Ukubanika isicwangciso sokutya nokubaxelela ukuba baqale ukutya kolu luhlu ngamanye amaxesha kuya kusebenza. Ngamanye amaxesha kufuneka sithathe inyathelo eliya phambili ukubanika ukhetho lokutya ngokomgangatho kunye nobungakanani. Ukuza kuthi ga ngoku, unamandla ngoku kunye nesigulane sakho ukuqikelela ubungakanani kunye neethagethi zekhalori.

 

Sinokuqikelela ubungakanani kunye nobunzima kwaye sibeke iinxalenye ezincinci, eziphakathi, kunye nezinkulu ekusetyenzisweni kokutya. Umzekelo uya kuba ukuba sijonga ubungakanani obahlukeneyo beentlobo zomzimba. Ngomzimba omncinci omdala, kungcono ukuqinisekisa ukuba badla malunga ne-1200-1400 calories. Umzimba omdala ophakathi kufuneka udle malunga ne-1400-1800 yeekhalori, kwaye umzimba omkhulu omdala kufuneka udle malunga ne-1800-2200 calories. Olo inokuba luhlobo lokuqala lobuntu.

 

Makhe sikunike isicwangciso sokutya esikhokelwa yi-caloric, ekhokelwa ngubungakanani. Ke into entle kukuba sinazo esele zakhiwe, kwaye ukuba ujongisisa kuzo, ikuxelela ukuba zingaphi iinkonzo zodidi ngalunye kufuneka zibe kwisicwangciso sokutya esincinci, esiphakathi, nesinkulu. Ke akunyanzelekanga ukuba wenze olobalo. Ngoku ukuba ufuna ukuyisa kwinqanaba elilandelayo kwaye une-BIA okanye umatshini wokuhlalutya kwe-bioimpedance, unokuqonda ngokuthe ngqo izinga labo lokutshisa i-caloric kwaye ke ukuba ufuna ukuyiguqula. Umzekelo unokuba yindoda eneminyaka engama-40 ubudala engonwabanga bubunzima bayo kwaye ijongene nemiba ebangela intlungu ye-ankle. Ngoko makhe sibone ukuba sinokuzitshintsha njani ezi zinto.

 

Njengoko sijonga isalathiso somzimba wakhe, umalunga neekhilogram ezingama-245 kwaye ebejongene nemiba ethile ye-cardiometabolic. Ngoku xa sijonga amanani akhe kunye nedatha kumatshini we-BIA, siya kuphuhlisa isicwangciso sokutya esinokunceda ukuthoba imiba ye-cardiometabolic enokumnceda. Siza kuqala ukubala izincomo zekhalori kwaye sibe nesidlo somntu kunye nesicwangciso sokuzilolonga ukunciphisa iimpawu ezichaphazela umzimba wakhe kunye nokunceda ukukhuthaza ukuzuza kwemisipha kunye nokunciphisa umzimba. Esi sicwangciso esilungiselelweyo siyamvumela ukuba alandele inkqubela yakhe ukuze abone ukuba yeyiphi imisebenzi emncedayo ukuba anciphise umzimba okanye yintoni efuna ukuphuculwa. Ukwenza olu tshintsho luncinane kunokuba yingenelo kwiholo ende, njengoko kuya kuthabatha ixesha ukuhlakulela imikhwa esempilweni.

 

Indlela yokuTyanya iCardiometabolic Diet?

UGqr. Alex Jimenez, DC, unikezela: Ngoku, wenza ntoni ngolu lwazi kwaye ululungiselele ukuba lube kukutya kokuphazamiseka kwe-cardiometabolic? Ewe, uya kusebenza nomqeqeshi wezempilo kunye nabanye ababoneleli bezonyango abanxulumeneyo njengengcali yezondlo ukuze ukhuphe isicwangciso sokutya somntu ukuze uncede izigulana zakho ziqonde into ekudidi ngalunye kunye nendlela yokwenza izinto ezisetyenziswayo ngosuku ukuba uthatha isigqibo sokwenza umntu ngakumbi. ngeethagethi zekhalori. Kwaye ukhumbule ukuba ezinye iiMVP ngabona badlali baxabisekileyo abanamandla ezondlo ezinkulu ngaphakathi kwesi sicwangciso sokutya. Kwakhona kubalulekile ukwenza ixesha kunye nesigulana sokuxoxa ngokutya okuxhamla impilo kunye nokuphila kakuhle. Khumbula ukuba injongo yesicwangciso sokutya se-cardiometabolic kukukwazi ukwenza ubuqu kwiimeko zeklinikhi ezizodwa kunye nezigulana ezizodwa. Nangona kunjalo, isasebenza kwimfuno ngokubanzi yeempawu zokutya ze-cardiometabolic kwizigulana zethu ezinale miba.

 

Kukho into apha yomntu wonke; khumbula, kufuneka uqalise ngento ethile. Ke nceda uqwalasele indlela ongayenza ngayo le nto ifumaneke kwizigulana zakho ukuze babe nazo kwiiresiphi ezimbalwa; inezicwangciso zemenyu, izikhokelo zokuthenga, kunye nezalathisi zokupheka. Izaliswe zizinto ezisibambezelayo ekufumaneni i-nitty gritty malunga nesicwangciso sokutya se-cardiometabolic okanye isondlo ngokubanzi. Into ihlala ingcono kunanto. Ke ngokuqala ngesicwangciso sokutya se-cardiometabolic kwizigulana zakho, uyakuqala ukubona isayensi isenziwa kakuhle. Siza kuthetha malunga nendlela yokusebenzisa i-genetics kunye nomyalelo wokutya.

 

Ukutya kweCardiometabolic & Genes

UGqr. Alex Jimenez, DC, unikezela: Ukungena nzulu kancinci, siza kuxoxa ngendlela esilungisa ngayo isicwangciso sokutya se-cardiometabolic kwizigulana ngokusekwe kwi-APO-E genotypes. Siyenza njani ngokwezifiso kancinci? Ke yintoni i-APO-E? I-APO-E yiklasi ye-APO lipoproteins eveliswa kwi-macrophages yesibindi kwi-astrocytes. Iyadingeka kwi-chylomicrons kunye ne-IDL ngelixa i-mediate ye-cholesterol metabolism kwaye iyona nto ithwala i-cholesterol ebuchosheni. Ngoku, zithathu iigenotypes ezinokwenzeka. Kukho i-APO-E2, i-APO-E3, kunye ne-APO-E4. Kwaye into eyenzekayo uza kufumana enye kumzali ngamnye. Ngoko ke uya kugqiba kunye indibaniselwano ekupheleni. Ke uyakuba yi-APO-E3 ene-APO-E4 okanye i-APO-E2 ene-APO-E3. Ngoko ke ngokusekelwe koko ukufumene kunyoko kunye noko ukufumene kuyihlo, uya kuba naloo ndibaniselwano.

 

APO-E Icacisiwe

UGqr. Alex Jimenez, DC, unikezela: Ke i-APO-E2 ezimbini kunye ne-APO-E3, luninzi ulwazi kwi-intanethi, kodwa akukho bungqina bulungileyo bokwenza utshintsho oluthile lokutya kwezi genotypes ezithile. Ke ngelishwa, asinayo idatha yokuthetha ngokuzithemba indlela yokulungelelanisa, ukutshintsha okanye ukwenza isicwangciso sokutya sisekwe kwezi genotypes. Eyona nto sinokukuxelela yona kukulandela ii-biomarkers; isigulana ngasinye ngumntu. Kodwa kuthekani nge-APO-E4? Malunga neepesenti ezingama-20 zabantu baseMelika ubuncinci bane-allele enye ye-APO-E4, kwaye ukuba unayo i-APO-E4, unomngcipheko owongezelelweyo wokuphazamiseka kwengqondo, i-Alzheimer's, i-hyperlipidemia, isifo seswekile, kunye nesifo senhliziyo. Kwaye ukuba uyatshaya okanye uyasela, unesiphumo esibi ngakumbi ngale genotype. Okubangela umdla kukuba, ukufaneleka kumaxesha kwandisa umngcipheko wosulelo olunokuchaphazela umzimba wakho.

 

Ngoko ngokuqhelekileyo, into inceda into enye, kodwa iya kwenza, kwaye inokulimaza abanye. Ke ngezigulana zakho osele unazo imfuzo, oku kunokuba yindlela entle yokujonga ukuba uyazi ukuba umngcipheko wabo we-APO-E4 ubalungelelanise ngakumbi xa ubakhusela. Ke oku bekuzimele ukuba banesifo sengqondo esiyingozi, isifo sentliziyo, okanye isifo seswekile.

 

Ukuba unayo i-APO-E4, inokukhusela kwimalariya, kwaye ngubani owaziyo ukuba zeziphi ezinye izibonelelo ezinokuthi zibe nazo? Inyaniso enomdla malunga ne-APO-E4 kukuba, kuphononongo apho bazama ukubanika i-DHA supplementation, bakufumanisa kunzima ukufumana i-DHA kwingqondo ephezulu kunye ne-APO-E4. Bangayiphakamisa, kodwa hayi kanye njengokuba une-APO-E2 okanye i-APO-E3. Kwaye oku kwakufana nokuncedisa nge-DHA. Olunye uphando lubonise ukuba amanqanaba awazange aphendule kakuhle ukuba wenze i-DHA kunye ne-EPA kunye. Ke awukhange ufumane impendulo ephezulu ye-omega-3s nge-APO-E4 xa uthelekisa ukuba ubune-APO-E2 okanye i-APO-E3.

 

I-Omega-3 Idlala Njani Indima Yayo?

UGqr. Alex Jimenez, DC, unikezela: Ke into enomdla, nangona kunjalo, kukuba uphononongo lujonge i-omegas ebuchotsheni eyongezwe nge-DHA. Sinazo zonke iintlobo zophando olutsha ngenzuzo ye-EPA kuphela i-omega-3s; kukho nemveliso yegama eliphambili eliyi-EPA kuphela. Ukuba ujonga, ukuba ujonge ngasekunene, ubona ukuba i-EPA iphelela ekubeni yiDHA. Ke ukuba uqala ukwanda, zombini i-EPA kunye ne-DHA ziya kunyuka. Kuthekani nge-APO-E ekutyeni kwakho okanye ukutya okutyayo? Xa bejonga iigundane eziguqulwe ngofuzo apho bathatha khona i-APO-E, bafumana i-hypercholesterolemia egqithisileyo kunye nesicwangciso sokutya okunamafutha aphezulu.

 

Ke xa iimpuku zazityiswa ukutya okunamafutha amaninzi, zaba nokunyuka kugqithisileyo kwecholesterol ephezulu. Kutheni oku kubalulekile? Ngenxa yokuba i-APO-E4 ayisebenzi kunye ne-APO-E3 kunye ne-APO-E2. Oko kwabonisa ukuba oku kunokusichaphazela ukuba sitye isicwangciso sokutya okunamafutha aphezulu. Ngoko kuphononongo lwase-UK, bafumanisa ukuba ukuba banike izigulane i-APO-E4 kwaye bayitshintshe kumafutha agcweleyo, banciphisa amafutha abo ahluthayo ngelixa besandisa i-carbohydrates index ye-glycemic ephantsi; bafumanisa ukuba yehlisa iLDL neAPO-B yabo. Lo ngumqondiso wokuba sinokufuna ukunciphisa amafutha ahluthayo, kunye namafutha ahluthayo anempilo, kwezi zigulana.

 

Ke iSifundo Sentliziyo saseBerkeley esivela kwiBerkeley Heart Lab sathengwa nguQuest. Ngoku ibizwa ngokuba yiCardio iq. Yenye yeelebhu zokuqala zovavanyo lwe-lipid. Kwaye babenophononongo lokuqwalasela apho babone iziphumo ezahlukeneyo kwezi zigulana ezine-APO-E4 kunye nezinye iimveliso ezisekelwe kwiinguqu ezahlukeneyo zokutya. Ngoko bafumene ntoni? Bafumanisa ukuba ukubanika ioli yeentlanzi kwehlisa i<em>triglycerides yabo, kunciphise uxinezeleko lwabo oluncinane lweLDL neHDL, yaye kwandisa iLDL yabo. Ke i-HDL yabo yehla, kodwa ingxinano encinci ye-LDL yehla, kwaye i-triglycerides yabo yehla.

 

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