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Ukutya

Ukutya kwaseklinikhi kwangasemva. Isixa sokutya okutyiwa yiyo nayiphi na into ephilayo. Igama elithi ukutya kukusetyenziswa kwesondlo esikhethekileyo kwimpilo okanye ukulawula ubunzima. Ukutya kunika abantu amandla ayimfuneko kunye nezondlo ukuze babe sempilweni. Ngokutya ukutya okunempilo okwahlukeneyo, kubandakanya imifuno esemgangathweni, iziqhamo, iimveliso eziziinkozo ezipheleleyo, kunye nenyama ebhityileyo, umzimba unokuzalisa ngeeproteni ezibalulekileyo, iicarbohydrates, amafutha, iivithamini kunye neeminerali ukuze usebenze ngokufanelekileyo.

Ukutya okusempilweni yenye yezona zinto zilungileyo zokuthintela nokulawula iingxaki ezahlukeneyo zempilo, oko kukuthi, iintlobo zomhlaza, isifo sentliziyo, uxinzelelo lwegazi oluphezulu, kunye nohlobo lwesi-2 lweswekile. UDkt Alex Jimenez unikeza imizekelo yesondlo kwaye uchaza ukubaluleka kokutya okunokulinganisela kulo lonke olu luhlu lwamanqaku. Ukongezelela, uDkt Jimenez ugxininisa indlela ukutya okufanelekileyo okudityaniswa nokusebenza ngokomzimba kunokunceda abantu bafikelele kwaye bagcine ubunzima obunempilo, ukunciphisa umngcipheko wokuphuhlisa izifo ezingapheliyo ezifana nesifo senhliziyo, kwaye ekugqibeleni bakhuthaze impilo yonke kunye nokuphila kakuhle.

Yongeza iMicrobes yamathumbu ngeAvocado kwiMpilo eNgcono

Yongeza iMicrobes yamathumbu ngeAvocado kwiMpilo eNgcono

by | Ukutya, I-Gut ne-Intestinal Health

Abantu kufuneka batye ifayibha ezininzi ukuze babe sempilweni yamathumbu. Ngaba ukongeza i-avocado ekutyeni kwabo kunokunceda ukuphucula iyantlukwano ye-microbe yamathumbu?

Yongeza iMicrobes yamathumbu ngeAvocado kwiMpilo eNgcono

Inkxaso yeAvocado Gut

I-gut microbiome eyahlukileyo iluncedo kwimpilo iyonke. Ngokophononongo lwakutsha nje, ukutya iavokhado enye ngemini kunokunceda ukugcina iintsholongwane zamathumbu zisempilweni, zahlukeneyo, kwaye zilungelelene. (USharon V. Thompson, et al., 2021) Abaphandi babone utshintsho olulungileyo kwiibhaktheriya zamathumbu kunye nokwandisa ukuhlukana kweebhaktheriya kubantu abasebenzisa i-avocado yonke imihla kwiiveki ze-12. (USusanne M Henning, et al., 2019)

Ukwahluka kwamathumbu

I-gut microbiome ibhekisa kwiimicroorganisms ezihlala emathunjini. Kukho malunga ne-100 yeetriliyoni ze-microorganisms, ezibandakanya ibhaktheriya, iintsholongwane, i-fungi, kunye nokunye, ezikhoyo kwi-gastrointestinal tract. (UAna M. Valdes, et al., 2018) Ukuba ne-microbiome eyahlukeneyo kuthetha ukuba umzimba unoluhlu lwezinto ezahlukeneyo eziphilayo ezibonelela ngeenzuzo ezahlukeneyo zempilo. Ukungabi nantlukwano eyaneleyo yebhaktiriya kuye kwadityaniswa: (UAna M. Valdes, et al., 2018)

  • Arthritis
  • ukutyeba
  • Uhlobo lwe-1 sikashukela
  • Uhlobo lwe-2 sikashukela
  • Isifo sesifo sesisu
  • Isifo seCeliac
  • Ukuqina komthambo
  • I-eczema ye-atopic

Kutheni iiavokhado?

  • Iziko lezoNyango licebisa ukuthathwa kwefayibha imihla ngemihla ukusuka kwi-19 grams ukuya kwi-38 grams ngosuku, kuxhomekeke kwizinto ezahlukeneyo ezifana nobudala. (UDiane Quagliani, uPatricia Felt-Gunderson. 2016)
  • Phantse i-95% yabantu abadala kunye nabantwana abadli isixa esicetyiswayo sefiber. (UDiane Quagliani, uPatricia Felt-Gunderson. 2016)
  • Ukuquka ukutya okufana neeavokhado kukutya okunempilo kunokuncedisa ukuhlangabezana neemfuno zefiber zemihla ngemihla.
  • Ifiber yeziqhamo efana ne-pectin, ibonakaliswe ukukhuthaza i-microbiome yamathumbu esempilweni. (UBeukema M, et al., 2020)
  • Abaphandi bacebisa ukuba oku kungenxa yempembelelo entle yepectin kwiiprobiotics eziluncedo.Nadja Larsen, et al., 2018)
  • Nangona uphando olongezelelweyo lufunekayo ifayibha kukholelwa ukuba inceda ukukhusela i-lining ye-colon ngokunyusa ubuninzi kunye nobunzima be-stool kunye nokuphelisa ngokukhawuleza.
  • Ifayibha yongeza isambuku kukutya komntu kwaye icothisa isantya sokwetyisa, nto leyo eyenza umzimba uzive ugcwele ixesha elide.

Ukuphuculwa kweGut

Abantu banokuxhasa i-microbiota enempilo ngokwenza uhlengahlengiso oluncinci ekudleni kwabo, kubandakanya:

  • Ukutya iintlobo ngeentlobo zeziqhamo kunye nemifuno ngolusu, njengoko kulapho uninzi lwezondlo.
  • Ukutya okuvundisiweyo okufana neyogathi, kombucha, sauerkraut, kimchi, kunye nekefir.
  • Ukunciphisa ukusetyenziswa kokutya okucutshungulweyo, iswekile, kunye ne-sweeteners eyenziweyo.
  • Ukutya okuninzi okuziinkozo.

Iindlela zokutya iiavokhado ezininzi ziquka ukuzongeza:

  • Smoothies
  • Salads
  • Iisandwich
  • Guacamole
  • Ukuba kukho iiavokhado ezininzi ezinokutyiwa phambi kokuba zivuthwe kakhulu, zinokukhenkcezwa.
  • Zixobule kwaye uzisike kuqala, emva koko uzifake kwiingxowa zefriji ukuze zibekho unyaka wonke.
  • Bazizityebi ngamafutha anempilo, nangona kunjalo, ngokumodareyitha, abanako ukuba negalelo ekufumaneni ubunzima.

Abantu banokusebenzela ukuba ne-microbiome yamathumbu ehlukeneyo ngokunikela ingqalelo ekutyeni abakutyayo. Ukutya okuthe ngqo kunye neepatheni zokutya kunokuchaphazela iintlobo ezahlukeneyo zebhaktheriya ezinokuxhasa impilo.

Ukukhetha okuhlakaniphile, iMpilo eNgcono

Ucaphulo

Thompson, SV, Bailey, MA, Taylor, AM, Kaczmarek, JL, Mysonhimer, AR, Edwards, CG, Reeser, GE, Burd, NA, Khan, NA, & ​​Holscher, HD (2021). Ukusetyenziswa kweAvocado Kutshintsha Ubuninzi beBhakteria yeGastrointestinal kunye neMicrobial Metabolite Ukugxilwa kweMetabolite phakathi kwaBantu abaDala abaBatyebileyo okanye abaBatyebileyo: Ulingo oluLawulweyo olungenamkhethe. Umbhalo wesondlo, i-151 (4), i-753-762. doi.org/10.1093/jn/nxaa219

Henning, SM, Yang, J., Woo, SL, Lee, RP, Huang, J., Rasmusen, A., Carpenter, CL, Thames, G., Gilbuena, I., Tseng, CH, Heber, D., & Li, Z. (2019). I-Hass Avocado Ukubandakanywa kwi-Weight-Loss Diet exhaswayo Ukunciphisa Ubunzima kunye ne-Gut Microbiota eguquliwe: I-12-iveki ye-Randomized, i-Parallel-Controlled Trial. Uphuhliso lwangoku kwisondlo, 3(8), nzz068. doi.org/10.1093/cdn/nzz068

Valdes, AM, Walter, J., Segal, E., & Spector, TD (2018). Indima ye-gut microbiota kwisondlo kunye nempilo. I-BMJ (uphando lweKlinikhi ed.), 361, k2179. doi.org/10.1136/bmj.k2179

Quagliani, D., & Felt-Gunderson, P. (2016). Ukuvala i-Gap ye-Fiber ye-Fiber yaseMelika: izicwangciso zoNxibelelwano ezivela kwiNtlanganiso yokutya kunye neFiber. Ijenali yaseMelika yeyeza lokuphila, i-11 (1), i-80-85. doi.org/10.1177/1559827615588079

Beukema, M., Faas, MM, & de Vos, P. (2020). Iziphumo zezakhelo ezahlukeneyo zefiber pectin kwi-immune immune barrier: impembelelo nge-gut microbiota kunye neziphumo ezithe ngqo kwiiseli zomzimba. Amayeza ovavanyo kunye nemolekyuli, 52 (9), 1364-1376. doi.org/10.1038/s12276-020-0449-2

ULarsen, N., Cahú, TB, Isay Saad, SM, Blennow, A., & Jespersen, L. (2018). Impembelelo yeepectin ekusindeni kweprobiotic Lactobacillus spp. kwiijusi zesisu zihambelana nesakhiwo sabo kunye neempawu zomzimba. I-microbiology yokutya, i-74, i-11-20. doi.org/10.1016/j.fm.2018.02.015

Isikhokelo sokuTya endaweni yokuTya: Ukwenza ukhetho oluphilileyo

Isikhokelo sokuTya endaweni yokuTya: Ukwenza ukhetho oluphilileyo

by | Ukutya, isondlo

"Kubantu abafuna ukuphucula umgangatho wobomi babo, ngaba ukufaka izithako zokutya okunempilo kunokuba linyathelo elilula eliya kwimpilo engcono?"

Ukutshintshwa kokutya

Ukutshintshwa kokutya

Ukutya kakuhle akuthethi ukuba kufuneka uyeke ukutya okuthandayo. Inxalenye yokonwabela ukupheka ekhaya kukubeka isimbo somntu kwisitya ngasinye. Abantu ngokukhawuleza bafumanisa ukuba bakhetha ukutya okunempilo endaweni yokutya okunamafutha aphezulu, iswekile eninzi, okanye izithako ezinesodium ephezulu. Ukutshintshana okusempilweni kunokwaziswa ngokuthe ngcembe ukuvumela iincasa zokungcamla ukuziqhelanisa. Kuyenzeka ukunciphisa:

  • Calories
  • Amafutha angenampilo
  • Sodium
  • Ushukela ococekileyo

Ukwenza nje i-smart swaps ezithatha indawo yezinye izithako ngezo ziluncedo ngakumbi.

Izithako zokutya okunempilo

Iiresiphi zisixa samalungu azo. Isitya esenziwe ngezithako ezininzi songeza isondlo saso esisempilweni okanye esingenampilo. Izithako eziphezulu kwiikhalori, i-fat saturated, iswekile eyongeziweyo, kunye / okanye i-sodium inokwenza isitya singabi nasondlo. Ngokwenza ukutya okucwangcisiweyo, abantu banokutshintsha isitya esinekhalori eninzi, esinamafutha amaninzi, esineswekile sibe yinto enesondlo. Xa lwenziwa rhoqo olu hlengahlengiso lukhokelela kutshintsho lwexesha elide lokuziphatha okunempilo. Ukwenza uhlengahlengiso oluncinci lukhokelela ekuphuculeni ukulawula ubunzima, impilo yentliziyo, kunye nomngcipheko wezifo ezingapheliyo.

Ukufaka endaweni yaMafutha kunye neeOyile ezingenaMpilo

  • Amafutha sisondlo esiyimfuneko, nangona kunjalo, ukutya okunamafutha amaninzi kudibene nomngcipheko okhulayo we-coronary artery disease,Geng Zong, et al., 2016)
    kunye namanqanaba aphezulu e-cholesterol. (Umbutho weentliziyo zaseMelika. 2021)
  • Ukutya okunje ngebhotolo, ioyile yekhokhonathi, kunye nelard zezinye zezona zisetyenziswa kakhulu ngamafutha ahluthayo.
  • Ngakolunye uhlangothi, uphando lubonisa ukuba ukutya okunamafutha amaninzi angenayo i-unsaturated ngokuqhelekileyo kudibaniswa nempilo engcono ye-cardiovascular kunye nokufa okuphantsi. (Isikolo saseHarvard TH Chan seMpilo yoLuntu. 2016)
  1. Endaweni yokubhaka ngebhotolo, zama ukusebenzisa i-appleauce, iiavokhado ezicujiweyo, okanye iibhanana ezicujiweyo.
  2. Ezi ndlela zisekelwe kwizityalo aziwugqithisi umzimba ngamafutha ahluthayo.
  3. Zama ukusebenzisa isiqingatha sebhotolo kunye nesiqingatha enye indlela yokusika iikhalori kunye namafutha.
  4. Ukupheka, zama ukutshisa, ukuqhotsa, okanye ukuqhotsa nge-olive okanye i-avocado oil.
  5. Zombini ziqulethe amafutha anempilo e-monounsaturated.
  6. La mafutha angasetyenziselwa ukudipha isonka kunye nesidlo sakusihlwa okanye i-snack ekhawulezayo.
  7. Imifuno emitsha okanye i-dash yeviniga ye-balsam inokongeza incasa.

Iiswekile ezisulungekisiweyo

Ukonwabela iilekese kunokuba sempilweni, kodwa injongo kukukhumbula ukuba iswekile esulungekisiweyo ityiwa kangakanani na. Iincasa ezimnandi zithumela imiqondiso kumaziko okuvuza ebuchotsheni, onyusa imibutho entle neswekile. Nangona kunjalo, ukutya iswekile eninzi kunokukhokelela:

Zama ukulawula ukuba ingakanani iswekile engena.

  1. Cinga ngokunyusa ukubuyisela iswekile kwizinto ezibhakiweyo ngokudibanisa isithathu kwisine okanye isiqingatha seswekile.
  2. Zama ukusebenzisa iziqhamo ezitsha njengesimuncumuncu sendalo.
  3. Imihla eculiweyo yongeza incasa efana necaramel ngaphandle kokutshiza iswekile yegazi njengeswekile emhlophe.
  4. Imaple isiraphu yenye enye indlela.
  5. Zama ngokhetho kunye nokudibanisa ukugcina iiswekile ezisulungekileyo zibe zincinci.
  6. Kwisoda okanye ezinye iziselo eziswiti, cinga ukuhamba nesiqingatha ngamanzi ahlwahlwazayo kunye nesoda okanye ijusi.
  7. Thambisa amanzi aswiti ngeziqhamo ngokuwafaka kwingqayi okanye ibhotile.

Sodium

ityuwa kolunye ugqithiso oluqhelekileyo kukutya komntu ngamnye. I-sodium inegalelo kumazinga aphezulu oxinzelelo lwegazi oluphezulu, ukuhlaselwa yintliziyo, kunye nestroke.

  • I-CDC inikezela ngeengcebiso malunga nendlela ukunciphisa i-sodium kunokuphucula impilo. (Amaziko oLawulo noThintelo lweZifo. 2018)
  • Uluhlu lwezinye iziqholo kunye neziqholo zinokukhulisa incasa yokutya.
  • Thenga okanye wenze imixube yencasa eyahlukeneyo.
  • Ngokomzekelo, i-cumin, i-chili powder, i-oregano, kunye ne-pepper flakes ebomvu inokuqhola isitya okanye umxube we-thyme, i-paprika, i-powder powder kunye ne-onion powder inokongeza amanqaku amnandi.
  • Uphononongo lufumene ukuba ukongeza ijusi yelamuni kwiiresiphi kunokunciphisa umxholo wesodium kwaye wongeze ubungakanani. (Abalimi beSunkist. 2014)

Amazimba

Abantu akufuneki bakhethe irayisi emdaka okanye i-pasta yengqolowa yonke isidlo kodwa zama ukukhetha isiqingatha sexesha. Ukutshintshwa kokutya okunokunceda ukufikelela kwisiqingatha sendawo kubandakanya:

  • Iipopcorn okanye i-wheat crackers endaweni ye-crackers yomgubo ocoliweyo.
  • Ingqolowa epheleleyo yepizza crust endaweni yesiqhelo uqweqwe.
  • Faka irayisi emdaka endaweni emhlophe kwi-stir-fries okanye kwi-casseroles.
  • I-oatmeal endaweni ye-cereal yengqolowa esulungekileyo.
  • I-pasta yengqolowa epheleleyo ye-spaghetti kunye ne-meatballs okanye ezinye izitya ze-pasta.
  • Iquinoa njengesitya esisecaleni endaweni yerayisi emhlophe okanye i-couscous.

Uninzi lweenkozo ezigcweleyo zilingana nefiber eninzi kunye neevithamini ze-B ukunceda ukugcina amandla, ukuthintela i-spikes yeswekile yegazi, kunye nokukhuthaza impilo yokugaya. Ukutya ukutya okuziinkozo okuninzi kudityaniswa nomngcipheko oncitshisiweyo wesifo sentliziyo (Caleigh M Sawicki, et al. 2021) kunye nomngcipheko ophantsi womhlaza wekoloni. (Glenn A. Gaesser. 2020)

Ukufumana indibaniselwano echanekileyo yolu tshintsho luthatha ixesha. Hamba ngokucothayo kwaye ungcamle rhoqo ukubona ukuba ukutshintshwa ngakunye kuyichaphazela njani incasa yeresiphi kunye noburhabaxa.

Yongeza iMetabolism

Ucaphulo

Zong, G., Li, Y., Wanders, AJ, Alssema, M., Zock, PL, Willett, WC, Hu, FB, & Sun, Q. (2016). Ukuthathwa kwe-acids egcweleyo kunye nomngcipheko we-coronary heart disease kumadoda nabasetyhini base-US: izifundo ezimbini ezilindelekileyo ze-longitudinal cohort. I-BMJ (uphando lweKlinikhi ed.), 355, i5796. doi.org/10.1136/bmj.i5796

Umbutho weentliziyo zaseMelika. Amafutha ahluthayo.

Isikolo saseHarvard TH Chan seMpilo yoLuntu. Amafutha ahlukeneyo okutya, ingozi eyahlukileyo yokufa.

Faruque, S., Tong, J., Lacmanovic, V., Agbonghae, C., Minaya, DM, & Czaja, K. (2019). I-Dose yenza i-Poison: i-Sugar and Obesity e-United States-Uphononongo. Ijenali yasePoland yokutya kunye nenzululwazi yezondlo, i-69 (3), i-219-233. doi.org/10.31883/pjfns/110735

UPapasho lwezeMpilo lwaseHarvard. Ingozi emnandi yeswekile.

Umbutho weentliziyo zaseMelika. Ingakanani iswekile eninzi kakhulu?

Amaziko oLawulo noThintelo lweZifo. Indlela yokunciphisa ukutya kweSodium.

Abalimi beSunkist. Abalimi beSunkist kunye nabaPheki abavela kwiYunivesithi yaseJohnson & Wales Bakhupha uPhando olutsha lweS'alternative®.

Sawicki, CM, Jacques, PF, Lichtenstein, AH, Rogers, GT, Ma, J., Saltzman, E., & McKeown, NM (2021). Ukutya okuziinkozo okupheleleyo kunye nokuCokisiweyo kunye noTshintsho lweLongitudinal kwi-Cardiometabolic Risk Factors kwi-Framingham Offspring Cohort. Umbhalo wesondlo, i-151 (9), i-2790-2799. doi.org/10.1093/jn/nxab177

I-Gaesser GA (2020). Iinkozo ezipheleleyo, iiNkozo eziQinisekisiweyo, kunye neNgcipheko yoMhlaza: Ukuphononongwa okuCwangcisiweyo kweMeta-Uhlalutyo lwezifundo zokuQaphela. Izondlo, 12(12), 3756. doi.org/10.3390/nu12123756

Iindlela ezizezinye zeSandwich yeButter yePeanut

Iindlela ezizezinye zeSandwich yeButter yePeanut

by | Ukutya, nezongezo

Kubantu abakwaliwa ngamandongomane, ngaba ukufumana enye indlela yamandongomane kunokwanelisa njengesangweji yebhotolo yamandongomane ekhrim okanye ekrunekayo?

Iindlela ezizezinye zeSandwich yeButter yePeanut

Iindlela ezizezinye zeSandwich yeButter yePeanut

Kubantu abangakwaziyo ukufumana isangweji yebhotolo yepeanut ngenxa ye-allergies, kukho ezinye iindlela ezinempilo ezanelisayo. Ibhotolo yendongomane yomthi, ibhotolo yembewu, kunye nenyama etyiwayo inokwanelisa iminqweno yesandwich kwaye ibonelele ngesondlo. Nazi iindlela ezimbalwa ezisempilweni, ezinesondlo onokuzizama:

Ibhotolo yembewu kajongilanga kunye neJam, iJeli, okanye iziGcina

I-Ham kunye ne-Cheese, i-Grainy Mustard kwisonka se-Rye

  • Ukufumana i-ham kunye noshizi kwi-deli kunokubakho ukungcoliseka okunqamlezayo kunye ne-allergens ngexesha lokusika kunye nokupakishwa.
  • I-ham kunye netshizi esele ipakishwe kwaye inqunyulwe yinto ekhuselekileyo ngokwemiqathango ye-allergener.
  • Kuyacetyiswa ukuba ufunde ileyibhile yesithako malunga nezinto ezinokuthi zibe khona, njengoko ukusetyenzwa kwizibonelelo kunokuba nemiba yokungcoliseka. (UWilliam J. Sheehan, et al., 2018)

ITurkey, iTomato, iLettuce, kunye neHummus kwisonka esipheleleyo seenkozo

  • Kuyafana nakwi-turkey kwaye kucetyiswa ukuba uthenge kwangaphambili kwaye usikiwe.
  • Khangela izithako ezinokuthi zingabikho.
  • IHummus yenziwe ngeembotyi zechick/garbanzo kunye netahini/imbewu yesesame yomhlaba.
  • I-Hummus iza kwiintlobo ezahlukeneyo zeencasa ezingasetyenziselwa ukudipha okanye ukusasazeka.
  • Nangona i-chick peas' ililungu lentsapho ye-legume, i-hummus inokunyanyezelwa kunye ne-peanut allergy. (UMathias Cousin, et al., 2017)
  • Jongana nomboneleli wezempilo ukuba awuqinisekanga.

I-Pita Pocket kunye neSaladi kunye neHummus

  • Iipokotho ze-pita zilungile kunye ne-hummus efakwe kuyo imifuno.
  • Esi sisonka esinencasa sepokotho yepokotho egcwele iprotein, iivithamini zefiber, kunye neeminerali.

Ibhotolo ye-Soy kunye ne-Banana Slices kwi-Whole Wheat bread

  • Ibhotolo yesoya yenye indlela ethandwayo kwibhotolo yamandongomane. (Kalyani Gorrepati, et al., 2014)
  • Yenziwe ngeembotyi zesoya, ibhotolo igcwele ifayibha, iprotein, kunye namafutha asempilweni.
  • Ibhotolo inokusasazwa kwisonka sengqolowa kwaye ifakwe izilayi zebhanana kwisidlo sakusasa okanye sasemini.

Tahini Sesame Seed Butter On A Roll with Shredded Broccoli and Carrots

  • I-Tahini yenziwe ngembewu yesesame.
  • Inokusasazwa kwi-roll kunye ne-broccoli e-shredded kunye ne-karoti kwi-crunchy enempilo, i-fiber-rich, isandwich eneprotein.

Ibhotolo yeAlmond kunye neeApile ezisikiweyo

  • Zama i-non-sandwich ukhetho lwesidlo sasemini okanye njenge-snack.
  • Le bhotolo yenziwe ngeeamangile, ezingamandongomane emithi.
  • Ibhotela ye-almond ityebile kwifiber, ivithamin E, kunye namafutha anempilo.
  • Iialmondi zinezondlo ezininzi ngekhalori nganye yamandongomane omthi. (Ibhodi yeAlmond yaseCalifornia. 2015)

Ibhotolo yeCashew kwiMuffin yesiNgesi eneRaisins

  • Le bhotolo yenziwe nge-cashews, i-nut nut, ngoko ikhuselekile kubantu ngabanye peanut allergies kodwa hayi kubantu abane Ukwalana ne-nut. (IAkhademi yaseMelika yeAllergy, Isifuba kunye ne-Immunology. 2020)
  • Ibhotela ye-cashew kwi-muffin yesiNgesi eshushu kunye neerasins phezulu ukwenzela ukunyuswa kwentsimbi kukhumbuza i-cinnamon roll.

Ibhotolo yembewu yethanga kunye neSandwich yobusi

  • Ibhotolo yethanga yenziwe ngenyama eorenji yethanga.
  • Ibhotolo yembewu yethanga yenziwa ngokugcadiswa kwembewu yethanga kwaye igaywe ifane ibhotolo.
  • Ibhotolo yembewu inokugalelwa kwisonka kwaye igalelwe ngobusi obuthile ngaphezulu ukuze ufumane ishwamshwam elinomsoco nelimnandi.

Kukho ezinye iindlela ezinencasa esempilweni yebhotolo ye-peanut ezinokuxutywa, zithelekiswe, kwaye ziphinde zenziwe kwiisandwich ezahlukeneyo ezanelisayo. Abantu bayacetyiswa ukuba badibane nomboneleli wabo wezempilo okanye ingcali yezokutya okanye ingcali yezondlo ukuze bafumane oko kubasebenzelayo.

Ukukhetha okuhlakaniphile, iMpilo eNgcono

Ucaphulo

Lavine, E., & Ben-Shoshan, M. (2015). Ukwaliwa kwimbewu kajongilanga kunye nebhotolo kajongilanga njengesixhobo esicetywayo sokwazisa. Ukwaliwa, isifo sombefu, kunye ne-immunology yeklinikhi: Ijenali esemthethweni yeCanadian Society of Allergy and Clinical Immunology, 11(1), 2. doi.org/10.1186/s13223-014-0065-6

ISebe lezoLimo lase-US: iFoodData Central. Imbewu, ibhotela yembewu yejongilanga, enetyuwa eyongeziweyo (Ibandakanya ukutya kweNkqubo ye-USDA yokusabalalisa ukutya).

Sheehan, WJ, Taylor, SL, Phipatanakul, W., & Brough, HA (2018). Ukuvezwa kokutya okusingqongileyo: Yintoni umngcipheko wokuphinda kusebenze kweKliniki ukusuka kuQhagamshelwano oluNgqongileyo kwaye Yintoni umngcipheko wokuSensitization. Ijenali ye-allergies kunye ne-immunology yeklinikhi. Ngokusebenza, 6 (6), 1825-1832. doi.org/10.1016/j.jaip.2018.08.001

UGorrepati, K., Balasubramanian, S., & Chandra, P. (2015). Iibhotela ezisekelwe kwizityalo. Ijenali yenzululwazi yokutya kunye nethekhnoloji, 52 (7), 3965-3976. doi.org/10.1007/s13197-014-1572-7

Umzala, M., Verdun, S., Seynave, M., Vilain, AC, Lansiaux, A., Decoster, A., & Sauvage, C. (2017). I-Phenotypical characterization yabantwana be-peanut-alejiyo abanomahluko kwi-cross-allergies ukuya kumandongomane omthi kunye nezinye iimbotyi. Ukuxhatshazwa kwabantwana kunye ne-immunology: Ukupapashwa ngokusemthethweni kwe-European Society of Pediatric Allergy and Immunology, i-28 (3), i-245-250. doi.org/10.1111/pai.12698

Ibhodi yeAlmond yaseCalifornia. Itshathi yokuthelekisa izondlo zamandongomane omthi.

IAkhademi yaseMelika yeAllergy, Isifuba kunye ne-Immunology. Yonke into okufuneka uyazi malunga nokwaliwa ngamandongomane omthi.

Uxinano lwaMandla oKutya: EP Ikliniki yaseBaya

Uxinano lwaMandla oKutya: EP Ikliniki yaseBaya

by | Ukutya, nezongezo

Ingqondo kunye nomzimba zidinga i-macronutrients ebandakanya i-carbohydrates, amafutha, kunye neprotheni kwixabiso elifanelekileyo ukunika amandla umzimba. Malunga nesiqingatha seekhalori kufuneka siphume kwicarbohydrates, i-30% kumafutha, kunye ne-20% kwiprotheni. Uxinzelelo lwamandla okutya sisixa se amandla, emele inani leekhalori, kumlinganiselo othile wobunzima.

Uxinzelelo lwaMandla okutya: Iqela le-EP eliSebenzayo leChiropractic

Uxinzelelo lwaMandla okutya

Ubuninzi bamandla bumiselwa ngumlinganiselo we-macronutrients - iprotheni, amafutha, i-carbohydrates, i-fiber kunye namanzi.

  • Ukutya okuxineneyo kwamandla kuphezulu kwiikhalori ngokuphakelwa.
  • Ukutya okunefayibha eninzi kunye namanzi kunoxinano olusezantsi.
  • Ukutya okunamafutha amaninzi kunomthamo onyukileyo wamandla.
  • Umzekelo wokutya okunoxinano lwamandla aphezulu yi-donut ngenxa yokubala kwekhalori ephezulu ukusuka kwiswekile, amanqatha, kunye nesayizi encinci yokukhonza.
  • Umzekelo wokutya okunoxinano lwamandla asezantsi sisipinatshi kuba sineecalories ezimbalwa kwipleyiti epheleleyo yamagqabi akrwada esipinatshi.

Ukutya okuxineneyo kwamandla

Ukutya okuxineneyo kwamandla kuqulethe inani eliphezulu leekhalori / amandla ngegram. Ngokuqhelekileyo ziphezulu kumafutha kwaye ziphantsi emanzini. Imizekelo yokutya okuxineneyo ngamandla iquka:

  • Ubisi olunamafutha agcweleyo
  • ibhotolo
  • Ushizi
  • Ibhotolo yebhotolo
  • Amanqatha enyama
  • Imifuno enesitatshi
  • Iisosi ezityebileyo
  • ngomane
  • Imbewu

Ukutya okunezondlo ezincinci kuquka:

  • iilekese
  • Ukutya okuqhotsiweyo
  • iifrayizi zamafrentshi
  • IPasta
  • Amaqhekeza
  • chips

Ukutya okunje ngeesuphu kunye neziselo kunokuba namandla aphezulu okanye aphantsi ngokuxhomekeke kwizithako. Iisuphu ezenziwe ngomhluzi kunye nemifuno zikholisa ukuba noxinzelelo oluphantsi ngelixa isuphu ekhrimu ixinene ngamandla. Ubisi olungatyebanga luxinene kakhulu kunobisi oluqhelekileyo, kwaye isoda yokutya ayixinene kangako kunesoda eqhelekileyo.

Ukutya okuxineneyo kwamandla aphantsi

  • Ukutya okunoxinano lwamandla aphantsi kubandakanya i-high-fiber eluhlaza kunye imifuno enemibala.
  • Ukutya okunoxinano lwamandla asezantsi kuhlala kuxinene ngezondlo, nto leyo ethetha ukuba zinezakhamzimba ezininzi ngokobungakanani bokutya.
  • Iziqhamo ezininzi, amaqunube, kunye nemifuno ineekhalori eziphantsi, iphezulu kwifiber, kwaye igcwele iivithamini kunye neeminerali.
  • Ukutya okuphezulu kumthamo wamanzi okufana neziqhamo zesitrasi kunye neevatala zidla ngokuba namandla angaxinananga.
  • Ukutya okunekhalori ephantsi kaninzi kunomlinganiselo ophantsi wamandla, kodwa kungekhona rhoqo.
  • Kubalulekile ukufunda iilebhile zesondlo ukuze wazi ukuba zingaphi iikhalori ezibonelelwayo yonke imihla.

Management ubunzima

  • Ulawulo lobunzima malunga nokujonga ukuba zingaphi iikhalori ezithathiweyo kwaye zingaphi iikhalori ezitshisiweyo.
  • Ukuzalisa ukutya okunoxinano lwamandla aphantsi kuya kubangela ukuba umzimba uzive wanelisekile ngelixa usitya iikhalori eziphantsi kakhulu.
  • Cwangcisa zonke izidlo ukuze zibandakanye ukutya okunoxinano lwamandla aphantsi kunye nezondlo eziphezulu.
  • Nangona kunjalo, okwahlukileyo kunokwenzeka ukuba abantu batya ukutya okune-energy ephantsi kakhulu, baya kufuna umthamo omkhulu wokutya ukuze bazalise, kwaye ngenxa yoko, baya kuthatha iikhalori ezininzi.
  • Oku akulunganga ekunciphiseni ubunzima, kodwa kunokuba luncedo xa uzama ukufumana ubunzima.
  • Amandla aphezulu-axinene ukutya ezinezondlo ziquka iiavokhado, iindongomane, kunye nembewu.

Iingcebiso zoLungiso

Yongeza ezinye iziqhamo kunye nemifuno kwiPlate

  • Ubuncinci isiqingatha sepleyiti kufuneka sigqunywe ngeziqhamo eziphantsi kweekhalori kunye nemifuno.
  • Amajikijolo anencasa kwaye anencasa kwaye ayabonelela antioxidants
  • Shiya ikota yepleyiti yeprotheyini, kwaye ikota eseleyo inokubamba ukutya okunesitatshi njengepasta, iitapile, okanye irayisi.
  • Ukutya iziqhamo kunye nemifuno eyongezelelekileyo kuya kugcwalisa umzimba ngokuyinxenye kukhokelela ekutyeni ukutya okune-energy encinci kakhulu.
  • Abatyayo kufuneka bazame iindlela ezahlukeneyo zokupheka, kungekudala okanye kamva, baya kufumana into abayithandayo.

Qala ngeSaladi okanye isitya seSobho soMhluzi ocacileyo

  • Iisuphu kunye neesaladi ziya kuzalisa umzimba phambi kwekhosi eshinyeneyo yamandla njengepasta, ipizza, okanye okunye ukutya okunekhalori ephezulu.
  • Kuphephe ukunxitywa kwesaladi esekwe cream kunye neesuphu ezinekhrimu.
  • Amanzi aneekhalori zero kwaye ukusela iiglasi ezimbalwa kunokunceda ukucinezela indlala kude kube kukutya okulandelayo, okanye a i-snack ephantsi.

Ukusuka kuBonwano ukuya kwiNguqu

Ucaphulo

www.cdc.gov/nccdphp/dnpa/nutrition/pdf/r2p_energy_density.pdf

UFernandez, uMelissa Anne, kunye noAndré Marette. "IiNzuzo zeMpilo ezinokuthi zidibanise iYogurt kunye neZiqhamo eziSekwe kwiiProbiotic kunye neProbiotic yazo." Ukuqhubela phambili kwisondlo (Bethesda, Md.) vol. 8,1 155S-164S. 17 Jan. 2017, doi:10.3945/an.115.011114

Horgan, uGraham W kunye nabanye. "Impembelelo yamaqela okutya ahlukeneyo ekuthatheni amandla ngaphakathi naphakathi kwabantu." Ijenali yaseYurophu yeZondlo vol. 61,7 (2022): 3559-3570. doi:10.1007/s00394-022-02903-1

Hubbard, uGary P et al. "Uphononongo olucwangcisiweyo lokuthotyelwa kwezongezo zesondlo somlomo." Isondlo seklinikhi (Edinburgh, Scotland) vol. 31,3 (2012): 293-312. doi:10.1016/j.clnu.2011.11.020

Prentice, AM. "Ukuguqulwa kwamafutha okutya kunye nokuxinana kwamandla kunye nemiphumo elandelayo kwi-substrate flux kunye nokutya." Ijenali yaseMelika yesondlo seklinikhi vol. 67,3 Suppl (1998): 535S-541S. doi:10.1093/ajcn/67.3.535S

Slesser, M. "Amandla kunye nokutya." Iinzululwazi zobomi ezisisiseko vol. 7 (1976): 171-8. doi:10.1007/978-1-4684-2883-4_15

Specter, SE et al. "Ukunciphisa ubuninzi bamandla e-ayisikrimu akuyomeko ehlayo yokwamkelwa okanye kubangele imbuyekezo emva kokuvezwa okuphindaphindiweyo." Ijenali yaseYurophu yesondlo seklinikhi vol. 52,10 (1998): 703-10. doi:10.1038/sj.ejcn.1600627

Westerterp-Plantenga, M S. IPhysiology kunye nokuziphatha vol. 81,5 (2004): 765-71. doi:10.1016/j.physbeh.2004.04.030

Ukwenza iSaladi eyanelisayo: El Paso Back Clinic

Ukwenza iSaladi eyanelisayo: El Paso Back Clinic

by | Ukutya, isondlo

Isaladi eyanelisayo yindlela efanelekileyo yokufumana iziqhamo ezininzi kunye nemifuno ephezulu kwiivithamini, iiminerali kunye nefiber. Isaladi esebenzisa izithako ezifanelekileyo ingaba sisidlo sokuzalisa. Ngokuqalisa ubushushu behlobo, ukwenza isaladi ekhawulezileyo, eyanelisayo usebenzisa izithako zakho ozithandayo kunokunceda ukupholisa, phinda ufake amanzi emzimbeni, kwaye ugcwalise umzimba. 

Ukwenza iSaladi eyanelisayo: Ikliniki ye-EP eSebenzayo yeChiropractic

Ukwenza iSaladi eyanelisayo

ibithuthwa nemifino

  • Qala ngamagqabi aluhlaza.
  • Ziphantsi kweekhalori kunye nomthombo onempilo wefiber.
  • Iindidi ezahlukeneyo ziquka i-lettuce ye-iceberg, i-lettuce yamagqabi, isipinatshi, i-escarole, i-romaine, i-kale, kunye ne-lettuce yebhotela.
  • The uhlaza olumnyama zinika izondlo ezininzi.

imifuno

  • Iminqathe, iipepile, iimbotyi eziluhlaza, isitshalo seqanda, iBrussels ahluma, broccoli, cauliflower, ikhaphetshu, zucchini, iitumato, ukhukhamba, itswele, okanye scallions.
  • Imifuno edayiwe ekrwada okanye ephekiweyo yongezwa kakuhle.
  • Imifuno eseleyo ephekiweyo iya kusebenza.
  • Imifuno enemibala eqaqambileyo ine-flavonoids ecebileyo kwi-antioxidants, i-fiber, iivithamini kunye neemaminerali.
  • khetha yonke imibala kwaye wongeze ezimbini okanye ezintathu zekomityi enesiqingatha.

Iinkozo - Isitatshi

  • Yongeza amazimba or imifuno yesitatshi.
  • Ukutya okuphekiweyo:
  • Iinkozo ezipheleleyo ezifana nerayisi emdaka, ibhali, okanye iquinoa.
  • Imifuno enesitatshi efana neebhatata ezigcadiweyo okanye umngqusho webutternut ophekiweyo.
  • Ezi zibonelela ngefayibha, iicarbohydrates ezintsonkothileyo, iivithamini kunye neeminerali.

I ziqhamo

  • Iziqhamo okanye amajikijolo, amajikijolo, amaqunube, amaqunube, imbewu yerharnati, ii-apula, iiorenji, imihla, kunye neerasentyisi zinokongeza iivithamini, i-fiber kunye ne-antioxidants.
  • Isiqingatha sekomityi yezilayi ze-apile zineekhalori ezingama-30.
  • Isiqingatha sekomityi yamaqunube ineekhalori ezingama-40.

protein

  • Iqanda elibiliswe nzima ngumthombo obalaseleyo weprotheyini.
  • Ukutya kwenkomo ebhityileyo, i-shrimp ephekiweyo, ityhuna, isifuba senkukhu, i-cheese strips, iimbotyi okanye i-legumes, i-hummus, i-tofu, okanye i-cottage cheese.
  • Qaphela ubukhulu besahlulo.
  • Ikota yekomityi yenyama yenkukhu egayiweyo okanye iqanda elinye liya kwongeza iikhalori ezingama-75.
  • Isiqingatha setoti yetuna yongeza malunga neekhalori ezingama-80.
  • Kuxhomekeke ukuba i-fat fat, ii-ounces ezimbini ze-cubed okanye i-mozzarella e-shredded okanye i-cheddar cheese inokongeza iikhalori ezingama-200.

Amandongomane okanye iimbewu

  • Iialmond, i-cashews, i-walnuts, i-pecans, i-sunflower, ithanga, okanye imbewu ye-chia zilungele ukongezwa kwe-crunch.
  • Onke amantongomane ongeza iiprotheyini kunye ne-healthy-healthy polyunsaturated kunye ne-monounsaturated fatty acids.
  • Ikomityi enye yesibhozo yamantongomane yongeza malunga neekhalori ezingama-90.
  • IiWalnuts zineomega-3 fatty acids.

Ukunxiba isaladi

  • Yongeza isaladi yokugqoka.
  • I-tablespoon enye yokugqoka isaladi yentengiso rhoqo yongeza i-50 ukuya kwi-80 calories.
  • Izambatho eziphantsi kwamafutha kunye neekhalori ezincitshisiweyo ziyafumaneka.
  • Sebenzisa i-lemon esanda kuculwa okanye ijusi yekalika.
  • Yenza ilokhwe nge i-avocado, i-walnut, okanye ioli ye-olive eyongezelelweyo.

Isaladi yeTaco eneCarbohydrate ephantsi

Le yiresiphi elula. Inyama inokulungiswa kwangaphambili okanye ishiywe kwesinye isidlo.

Izithako

  • Iponti enye yenkomo ebhityileyo – i-85% ukuya kuma-89% ibhityile.
  • Icephe elinye lomgubo wetshili.
  • Ityuwa kunye nepepper, ukunambitha.
  • I-anyanisi eluhlaza, enqunyulwe ngamacandelo amhlophe kunye nohlaza ahlukaniswe.
  • Intloko enye ye-lettuce, inqunyulwe.
  • I-tomato enye ephakathi, inqunyulwe.
  • Iavokhado enye, yanqunyulwa.
  • Ukuzikhethela - i-4-ounce enye ye-olive ye-olive egayiweyo.
  • 1 1/2 iikomityi ye-cheddar egayiweyo yamafutha, iMonterey Jack cheese, okanye indibaniselwano.
  • I-1/2 indebe ye-fat-free yamaGrike okanye i-yogurt ecacileyo.
  • 1/2 indebe ye-salsa.

Ukulungiselela

  • Pheka inyama yenkomo kwi-skillet kunye ne-chili powder, inxalenye emhlophe ye-anyanisi, kunye netyuwa kunye nepepper.
  • Xa sele iphekiwe, yivale ipani.
  • Kwisitya esikhulu sesaladi, xuba i-anyanisi eluhlaza, i-lettuce, i-tomato, i-avocado kunye neminquma.
  • Yongeza inyama kunye noshizi kwaye udibanise ngobumnene.
  • Phezulu ngeedoli ze-fat-low-fat okanye i-calorie encitshisiweyo ukhilimu omuncu, iyogathi, okanye i-salsa.
  • Zama ezinye iinyama ezifana ne-turkey, inkukhu, okanye ihagu.
  • Ukhetho lwemifuno, buyisela inyama yomhlaba kunye neembotyi okanye iprotheni yemifuno eyenziweyo.
  • Ukongeza iimbotyi kuya kwandisa i-fiber, iprotheni, kunye ne-carbohydrates iyonke.

Iimpawu zoMzimba zigqityiwe

Ucaphulo

Chambers L, McCrickerd K, Yeomans MR. Ukulungiselela ukutya kokuhlutha. Iindlela kwiSayensi yoKutya kunye neTekhnoloji. 2015;41(2):149-160. doi:10.1016/j.tifs.2014.10.007

Cox, BD et al. "Ukusetyenziswa kwexesha elithile kwemifuno yesaladi kunye neziqhamo ezitsha ngokumalunga nophuhliso lwesifo senhliziyo kunye nomhlaza." Isondlo sempilo yoluntu vol. 3,1 (2000): 19-29. doi:10.1017/s1368980000000045

Dreher ML, Davenport AJ. Ukwakhiwa kwe-avocado kunye nemiphumo enokubakho yempilo. Crit Rev Ukutya Sci Nutr. 2013;53(7):738-750. doi:10.1080/10408398.2011.556759

Roe, uLiane S et al. “Isaladi kunye nokuhlutha. Ifuthe lexesha lokusetyenziswa kwesaladi ekutyeni kwamandla. ” Umnqweno wokutya vol. 58,1 (2012): 242-8. doi:10.1016/j.appet.2011.10.003

Sebastian, Rhonda S., et al. "Ukusetyenziswa kweSaladi e-US Into esiyidlayo eMelika, i-NHANES 2011-2014." FSRG Dietary Data Briefs, United States Department of Agriculture (USDA), February 2018.

Yen, P K. "Isondlo: isaladi ingqiqo." Geriatric Nursing (eNew York, NY) vol. 6,4 (1985): 227-8. doi:10.1016/s0197-4572(85)80093-8

Ukufumana Ukutya okuLungileyo kwiCardiometabolic Syndrome (Icandelo 2)

Ukufumana Ukutya okuLungileyo kwiCardiometabolic Syndrome (Icandelo 2)

by | Chiropractic, Ubuhlungu obungapheliyo, Iimeko eziPhathwayo, Ukutya, LweMpilo, impilo, Unyango, yokuzonwabisa, I-Viscerosomatic Reflex, Ukuphila

intshayelelo

UDkt Jimenez, DC, ubonisa indlela yokufumana ukutya okufanelekileyo kwi-cardiometabolic syndrome kule nxalenye ye-2-part series. Izinto ezininzi zokusingqongileyo zihlala zinendima kwimpilo nakwimpilo yethu. Kumboniso wanamhlanje, siyaqhubeka nokuxoxa ngendlela iijini ezidlala ngayo kwi-cardiometabolic diet. Icandelo 1 kujongwe indlela lonke uhlobo lomzimba olwahlukileyo kunye nendlela ukutya kwe-cardiometabolic okudlala ngayo indima yayo. 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

 

I-Omega-3s kunye neGene

UGqr. Alex Jimenez, DC, unikezela: Sifumene ukuba i-oyile yeentlanzi okanye i-omega-3s inokwehlisa i-triglycerides, i-LDL encinci, kwaye ngamanye amaxesha iphantsi kwe-LDL kwaye igcine i-HDL ilawulwa. Kodwa ezi zifundo zazibuyile xa zazixhasa ngakumbi ngomlinganiselo we-DHA/EPA. Kodwa leyo yinto ekufuneka iqwalaselwe; Uphononongo lubonise ukuba ukubanika ioli yeentlanzi kunciphisa i-LDL yabo encinci kunye ne-triglycerides. Kwakhona bafumanisa ukuba ukuba babanika isicwangciso sokutya okunamafutha aphantsi, kunye nokutya okunamafutha aphantsi, bafumanisa ukuba yehlisa i-LDL yabo kunye ne-LDL yabo encinci. Ukutya okunamafutha aphakathi kwanciphisa i-LDL, kodwa kwandisa ubuninzi babo obuncinci be-LDL. Kwaye bafumanisa ukuba ukusela okuqhelekileyo kotywala kuyehlisa iHDL yabo kwaye kwandise iLDL yabo. Ngoko ayilophawu lulungileyo xa oko kusenzeka. Ngoko okuchasene noko ufuna ukwenzeka ngokutya okuphakathi kotywala okanye isicwangciso sokutya.

 

Ngoko ke ukubuyela kwi-APO-E4 emzimbeni, le mfuza ingachaphazeleka njani xa ijongene nosulelo lwentsholongwane njenge-herpes okanye izilonda ezibandayo? Ngoko ke uphando lubonise ukuba i-APO-E4 kunye ne-herpes simplex enye intsholongwane inokuchaphazela izicubu zobuchopho. Ngoko uphando lukwabonisa ukuba izigulana ezine-APO-E4 zisengozini yokufumana intsholongwane ye-herpes. Kwaye khumbula, i-herpes simplex intsholongwane enye yintoni ebangela izilonda ezibandayo. Kuthekani nge-HSV kunye nesifo sengqondo esiyingozi? Oku kuya kuhambelana njani nomzimba? Uphando lubonisa ukuba i-HSV yonyusa umngcipheko wokuba ne-dementia. Kwaye yintoni ingcamango kukuba kanye njengentsholongwane ye-herpes inokuphuma kwaye ibangele izilonda ezibandayo, inokuzibonakalisa ngaphakathi, kwaye unokufumana ezi ziqendu apho i-HSV iqala ukusebenza kwingqondo, enokubangela ukuba kubekho i-pathogenesis ye-dementia okanye i-Alzheimer's. isifo.

 

APO-E & Ukufumana Ukutya okuLungileyo

UGqr. Alex Jimenez, DC, unikezela: Kwaye bekukho uphononongo olwabonisa ukuba ukuba unike izigulana ezinesifo sengqondo esiyingozi ii-antivirals, yehlisa ingozi yokufumana isifo sengqondo esiyingozi. Senza ntoni ke nge-APO-E genotype? Ukuba une-APO-E2, APO-E3, okanye i-APO-E4, ungaziqalisa kwisicwangciso sokutya se-cardiometabolic. Ukuba bakwisidlo se-SAD, ukutya okuqhelekileyo kwaseMelika, emva koko ukuzibeka kwisicwangciso sokutya se-cardiometabolic ngumbono olungileyo. Iza kuqala ukuwahambisa kwicala elifanelekileyo. Kuthekani ngoqwalaselo olongezelelweyo ukuba bane-APO-E3/4 kunye ne-APO-E4/4? Kukho izizathu ezimbalwa zokuba utsibe koku. Bayithanda ngakumbi xa ulungiselela ukutya kwimfuzo yesigulana. Ke ukuba unokuthi, mamela, sinemizila yakho yemfuza, kwaye siyazi ukuba ungenza ngcono ukuba unamafutha asezantsi, okanye ukuba awenzi kakuhle utywala X, Y, okanye Z, kubenza bahlawule. ingqalelo ngakumbi.

 

Kuba ngoku yenzelwe wena. Akunjalo, "Heyi, wonke umntu, yitya nje impilo." Yenzelwe wena ngakumbi kwimfuzo yakho. Ke, iya kuba sisizathu sokuqala oku ukusuka ekuqaleni. Kodwa zifumane kwisicwangciso sokutya se-cardiometabolic, kwaye kufuneka ziqale ukuziva ngcono. Kodwa siza kuqala ngokubeka yonke into ukuba le APO-E3/4 kunye ne-APO-E4/4 ayisosigwebo sokufa. Ngumkhondo wendlela ophendula ngayo kwindawo okungqongileyo kunye nento ekufuneka siyilumkele. Oku akuthethi ukuba uza kufumana i-Alzheimer's. Uninzi lwabantu abane-Alzheimer's abanayo i-APO-E4. Unomngcipheko ophezulu wokufumana i-Alzheimer's ukuba une-APO-E4. Kwaye kulapho iyeza elisebenzayo lingena khona ukuze libabeke emngciphekweni.

 

Ukufumana ukutya okuLungileyo

UGqr. Alex Jimenez, DC, unikezela: Sincoma ukutya okuncinci kwe-carbohydrate elula okanye ukutya okuphezulu kwe-glycemic index. Kwaye isicwangciso sokutya kunye nokutya ngokungafaniyo, kodwa izigulane ziyibiza isicwangciso sokutya kuba ukutya kuneentsingiselo ezimbi. Ngoko siyaliphepha igama elithi ukutya kuba xa abantu beliva okanye belithetha, abanye abantu bashukunyiswa lilo. Unabantu abanengxaki yokutya kunye nabantu abanamava amabi ngokutya. Amafutha aphantsi kunye nesicwangciso sokutya samafutha asezantsi okanye isincomo yinto ekufuneka iqwalaselwe kwaye ibe ndlongondlongo nge-omega-3s. Kwaye ukuba uqala ukunika i-omega-3s kwizigulane, kungcono ukujonga amanqanaba e-omega-3 kwaye ubone ukuba baqala ukuguquguquka. Ukuba baqala ukutshintshela ngcono, ke sicebisa ngamandla ngokuchasene notywala kwaye sibeke iliso kwezi zigulana ngokuncipha kwengqondo; kukho izixhobo ezahlukeneyo onokuzisebenzisa.

 

Xa kuziwa kwi-omega-3s, kungcono ukwenza uvavanyo lokuqonda ukugcina iliso kwinkcazo yabo. Ke ukuba iqala ukwehla, utsiba indlela ngaphambi kokuba ube nengxaki enkulu. Kwaye ngenxa yomcimbi wokungakwazi ukujongana nosulelo lwentsholongwane njenge-herpes. Kwaye ngenxa yokuba intsholongwane ye-herpes inokudlala indima ekufumaneni isifo sengqondo esixhalabisayo, unokuqwalasela i-lysine supplementation. IArginine inokuphelisa i-lysine. Ke ukuba ugqiba ukutya kakhulu imbewu yethanga kunye neealmonds ezininzi kunye nezinto ezinexabiso eliphezulu learginine, unokuchasa oko nge-lysine. Kwaye uphando lucebise ukuba udinga malunga neegram ezimbini ze-lysine yonke imihla. Kodwa khumbula, isigulana ngasinye sahlukile, ngoko musa ukuphosa wonke umntu kwi-lysine ukuba bane-APO-E3/4, APO-E4, okanye i-APO-E44 3 kodwa into nje ekufuneka iqwalaselwe.

 

Ngoko ke iingcinga zokugqibela kwi-APO-E kunye nesondlo. Kukho iziqwenga ezininzi kwiphazili. Sukuba nengqikelelo kwaye uthi unazo ezi mfuza, ke kufuneka wenze oku. Qaphela nje ukuba zininzi kakhulu iintlobo ezahlukeneyo zemfuza, zininzi ezinye izinto eziguquguqukayo, kwaye uqaphele ukuba ayilulo olo gqatso lunokuba nento yokwenza nendlela i-APO-E echaphazeleka ngayo. Ngokomzekelo, benza uphando olufumene ukuba abantu baseNigeria babenexabiso eliphezulu le-APO-E4, kwaye i-APO-E4 emine ayizange inyuse umngcipheko wokugula kwengqondo. Ke kukho ezinye iziqwenga zepuzzle, jonga ii-biomarkers kwaye uqhubeke nokuhlengahlengisa isicwangciso. Okulandelayo, siza kuxubusha ukujongana nabantu abane-triglycerides ephezulu kunye ne-LDL ephezulu.

 

Yintoni onokuyenza ngeLipids engaqhelekanga?

UGqr. Alex Jimenez, DC, unikezela: Ke uzithatha njani iziphumo ezingaqhelekanga zelipid ozibona kwiiprofayile zakho zezigulana, ezo mpawu zebhayoloji, njengoko sijonga sonke? Kwaye uhlengahlengisa njani isicwangciso sokutya se-cardiometabolic? Zeziphi izinto eziphambili zesicwangciso sokutya se-cardiometabolic oya kusenzela isigulana sakho ngokuphendula kwiilipids zabo? Makhe siqale sihlolisise izinto ezimbalwa esizaziyo malunga nendlela yokulungelelanisa i-lipids yokutya. Okokuqala, siyazi ukuba usuka kwisidlo esiqhelekileyo saseMelika ukuya kwisicwangciso sokutya se-cardiometabolic. Ususa i-fatty acids, kwaye ukuba ususa i-fatty acids, ngoko uya kubona ukuncipha kwe-LDL cholesterol triglycerides. Uya kufumana uphuculo kwi-HDL; Ukuthetha ngenye indlela, ukuba ukutya kwakho kuphezulu kwi-acids enamafutha, uya kuba ne-LDL ephezulu onayo, uya kuba ne-triglycerides ephezulu, kwaye uya kuba ne-HDL ephantsi.

 

Indlela Yokuhlengahlengisa Ukutya Kwakho

UGqr. Alex Jimenez, DC, unikezela: Yintoni enye malunga nokulungelelanisa ukutya? Ukuba unama-asidi amanqatha amade angenawo i-polyunsaturated, uya kuba nokwanda kwe-LDL kunye ne-triglycerides kunye nokwanda okanye akukho tshintsho kwi-cholesterol yakho ye-HDL. Ngakolunye uhlangothi, sigxininisa kakhulu kwi-chain chain fatty acids kunye neyeza elisebenzayo. Ke ukuba une-chain fatty acids ezimfutshane ezingaphantsi kweekhabhoni ezilishumi, uya kuba ne-LDL ye-cholesterol triglycerides esezantsi kunye nokwanda kwe-HDL. Ke unokubona ngesicwangciso sokutya se-cardiometabolic, ngokujongana nesigulana, umthombo wabo wamafutha, unokuqalisa ukuchaphazela i-cholesterol ye-LDL ngaphandle kwe-anti-triglycerides, ngaphandle kolunye uhlengahlengiso ngaphandle komkhwa wokutya. Kwaye ekugqibeleni, siyayazi idatha kwangethuba kunye nolunye uhlalutyo lwe-meta lwamva nje lokutshintsha iiswekile ezilula ekutyeni.

 

Siyazi ukuba oko, ngokwalo, ukunyusa i-LDL cholesterol triglycerides, kwaye ufumana ukuhla kwe-HDL. Ngoko makhe sibeke yonke le nto emxholweni. Yintoni esifuna ukuyenza kwizigulana zethu ukunciphisa umngcipheko wesifo se-coronary artery okanye isifo se-atherosclerosis? Sifuna i-cholesterol yabo ye-LDL ibe kuluhlu oluphantsi. Asinqweneli ukuba loo LDL ifakwe oxidized. Sifuna ukuba i-HDL ibe phezulu. Kwaye ukuba sinokufumana i-triglycerides ezantsi ngotshintsho lokutya, oko kusinika umkhondo wokuba zisenokungasebenzi kwimetabolism ye-insulin. Emva koko, nge-omega-3 fatty acids okanye ukongeza i-omega-3 fatty acids okanye i-mono-concentrated fatty acids, siya kuthoba i-LDL cholesterol triglycerides, kwaye siya kufumana ukwanda kwe-HDL cholesterol. Oku kuhambelana nokunciphisa ingozi ye-cardiovascular ezimeleyo kumanqanaba e-lipid.

 

isiphelo

UGqr. Alex Jimenez, DC, unikezela: Oku kuwuchaphazela njani umzimba? Kungenxa yokuba unabaqhubi abavuthayo abazimeleyo kwi-serum lipids yakho eya kwandisa umngcipheko wakho wesifo se-atherosclerosis. Iza kumafutha agcweleyo kunye nomxholo wamafutha. Ukulinganisa iiprotheni, kunye namafutha, awunalo uxinzelelo lwe-oxidative oluhambelana nokudumba emva kokutya. Ke, nokuba unenqanaba eliphakamileyo le-LDL, unethuba elincinane lokuba ne-LDL ene-oxidized eyandisiweyo. Ukubandakanya ukutya okune-fibrous, i-antioxidants, inyama ebhityileyo, imifuno enamagqabi amnyama, kunye nezongezelelo ekudleni okunempilo kunokunceda ukunciphisa i-LDL kunye ne-fatty acids emzimbeni kunye nokunciphisa zonke ezi zinto zibangela iingxaki kwimpilo kunye nokuphila kakuhle.

Ke, ezo zezinye iingcebiso kunye namaqhinga omyalelo wokutya ukunciphisa isifo se-cardiometabolic syndrome. Kwaye sikhuthaza izigulana zakho ukuba zongeze imifuno, iimbotyi, amantongomane, kunye nembewu, ukwenza ukutya okusekelwe kwizityalo kube yeyona nto iphambili kwimpilo yentliziyo yabo.

 

isikhanyeli

Ukufumana Ukutya okuLungileyo kwiCardiometabolic Syndrome (Icandelo 2)

Okona kutya kulungileyo kuxinzelelo lwegazi (Icandelo 1)

by | Chiropractic, Ubuhlungu obungapheliyo, Ukutya, impilo, isondlo, Unyango, yokuzonwabisa, I-Viscerosomatic Reflex, Ukuphila

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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