Dalilai 4 da Yasa Wasu Suke Kyakkyawa Kamar Masu Cin Ganyayyaki (Yayinda Wasu Kuma Basu)

Wadatacce

• 1. Canjin Vitamin A
• 2. Gut microbiome da bitamin K2
• 3. Amylase da haƙuri da sitaci
• 4. Ayyukan PEMT da choline
• Layin kasa

Tattaunawa game da ko cin ganyayyaki abinci ne mai kyau ga ɗan adam ko kuma saurin tafiya zuwa rashi yana ci gaba tun daga tarihi (ko kuma aƙalla, tun zuwan Facebook).

Rikicin yana ruruta wutar ta hanyar da'awar da ta dace daga bangarorin biyu na shingen. Masu cin ganyayyaki na dogon lokaci suna ba da rahoton ƙoshin lafiya, yayin da tsoffin masu ba da labarin sun faɗi yadda suke raguwa a hankali.

Sa'ar al'amarin shine, kimiyya tana kara kusantowa ga fahimtar dalilin da yasa mutane suke bada amsa ta daban ga nau'ikan abinci ko dabba - tare da yawan amsar da aka samo daga kwayoyin halittu da lafiyar hanji.

Ko ta yaya wadataccen kayan cin ganyayyaki ke kallon takarda, bambancin rayuwa zai iya tantance ko wani ya bunƙasa ko yin ɓarna lokacin da zai tafi ba tare da nama ba.

1. Canjin Vitamin A

Vitamin A tauraruwar tauraruwa ce ta gaskiya a duniya mai gina jiki. Yana taimakawa kiyaye hangen nesa, yana tallafawa tsarin garkuwar jiki, yana inganta fata mai lafiya, yana taimakawa ci gaban al'ada da haɓaka, kuma yana da mahimmanci ga aikin haihuwa, tsakanin sauran ayyuka ().

Sabanin yarda da yarda, abinci na tsire-tsire ba su ƙunshi ainihin bitamin A (wanda aka sani da retinol). Madadin haka, suna dauke da magabatan bitamin A, mafi shahara daga cikinsu shine beta carotene.

A cikin hanji da hanta, beta carotene yana canzawa zuwa bitamin A ta enzyme beta-carotene-15,15′-monooxygenase (BCMO1) - wani tsari ne wanda, yayin gudanar da aiki yadda ya kamata, bari jikinka yayi retinol daga abinci na shuka kamar karas da mai zaƙi dankali

A takaice, abincin dabbobi yana samar da bitamin A a cikin hanyar retinoids, wanda baya buƙatar canjin BCMO1.

Ga mummunan labari. Yawancin maye gurbi na iya lalata ayyukan BCMO1 da hana sauyawar carotenoid, suna ba da abincin tsire-tsire wanda bai isa ba kamar tushen bitamin A.

Misali, polymorphisms sau da yawa a cikin kwayar BCMO1 (R267S da A379V) na iya rage canjin beta carotene tare da 69%. Aananan maye gurbi (T170M) na iya rage jujjuyawar kusan 90% a cikin mutanen da ke ɗauke da kwafi biyu (, 3).

A cikin duka, kusan 45% na yawan jama'a suna ɗaukar polymorphisms wanda ya sa su "ƙananan masu amsawa" ga beta carotene ().

Bugu da ƙari kuma, yawancin abubuwan da ba na kwayar halitta ba na iya rage jujjuyawar jujjuyawar kwayar da kuma shanyewa, gami da ƙarancin aikin maganin karoid, rashin lafiyar hanji, shaye-shaye, cutar hanta, da ƙarancin zinc (,,).

Idan wani daga cikin wadannan ya jefa cikin hadadden-kwayar halitta-mai sauyawa, karfin samar da sinadarin retinol daga abincin tsirrai na iya raguwa har ma da kari.

Don haka, me ya sa ba irin wannan batun ba ne wanda ke haifar da annoba mai yawa na rashi bitamin A? Mai sauƙi: A cikin Yammacin duniya, carotenoids suna ba da ƙasa da 30% na abincin bitamin A na mutane, yayin da abincin dabbobi ke samar da sama da 70% ().

Mutum mai rikitarwa na BCMO1 yana iya zagayawa gabaɗaya ta hanyar bitamin A daga asalin dabbobi, cikin rashin farin ciki game da yaƙin carotenoid a ciki.

Amma ga wadanda suka nisanci kayan dabbobi, sakamakon kwayar halittar BCMO1 mara aiki zai bayyana a fili - kuma a karshe yayi illa.

Lokacin da matalauta masu canji suka fara cin ganyayyaki, za su iya cin karas har sai sun zama lemu a fuska (!) Ba tare da samun isasshen bitamin A ba don ƙoshin lafiya.

Matakan Carotenoid sun tashi ne kawai (hypercarotenemia), yayin da ƙwayoyin bitamin A suke (hypovitaminosis A), wanda ke haifar da rashi a cikin alamar cin abinci mai kyau (3).

Koda ga masu canza ganyayyaki masu cin ganyayyaki, abubuwan bitamin A na kayan kiwo da kwai (wadanda basa rike da kyandir ga kayan nama kamar hanta) maiyuwa bazai isa ya magance karancin abinci ba, musamman idan batutuwan sha suma suna wasa.

Ba abin mamaki bane, sakamakon rashin wadataccen bitamin A madubin matsalolin da wasu masu cin ganyayyaki da masu cin ganyayyaki suka ruwaito.

Rashin aikin ka na thyroid, makafin dare da sauran lamuran hangen nesa, rashin karfin garkuwar jiki (karin sanyi da kamuwa da cuta), da matsaloli tare da enamel na hakori duk na iya haifar da mummunan yanayin bitamin A (, 10,,).

A halin yanzu, masu cin ganyayyaki tare da aikin BCMO1 na yau da kullun waɗanda ke cin abinci mai yawa na kuɗin carotenoid na iya samar da cikakken bitamin A daga abincin shuke-shuke don kasancewa cikin ƙoshin lafiya.

Mutanen da suke da ingantaccen jujjuyawar carotenoid na iya samun wadataccen bitamin A kan kayan abincin mara cin nama, amma masu sauya ƙarancin talauci na iya zama masu rauni koda kuwa lokacin da abincin su ya dace da matakan da aka ba su shawara.

2. Gut microbiome da bitamin K2

Kwayar halittar jikin ku - tarin kwayoyin halittar da ke zaune a cikin mahaifar ku - suna aiwatar da adadi mai yawa, wanda ya faro daga hada sinadarai mai gina jiki zuwa yawan kumburin fiber zuwa tsaka mai guba (13).

Akwai wadatattun shaidu cewa kwayar halittar ku ta microbiome tana da sassauci, tare da yawan kwayoyin cuta da ke canzawa dangane da abinci, shekaru, da muhalli. Amma yawancin microbes ɗin ku ma an gaji su ne ko kuma an kafa su tun daga ƙuruciyarsu (13,).

Misali, manyan matakai na Bifidobacteria suna da alaƙa da kwayar halitta don naci na lactase (wanda ke nuna kwayar halittar da ke cikin kwayar halittar), kuma yaran da aka haifa ta hanyar farji suna ɗebo ƙudirinsu na farko na ƙwayoyin cuta a cikin hanyar haihuwa, wanda ke haifar da ƙwayoyin ƙwayoyin cuta waɗanda suka bambanta kan dogon lokaci daga jariran da aka haifa ta ɓangaren jijiyoyin (15,)

Bugu da ƙari, rauni ga microbiome - irin su goge ƙwayoyin cuta daga maganin rigakafi, chemotherapy, ko wasu cututtuka - na iya haifar da canje-canje na dindindin ga al'umma mai lafiya sau ɗaya.

Akwai wasu shaidu da ke nuna cewa wasu kwayoyin kwayoyin cuta ba sa komawa kan matsayin su na farko bayan kamuwa da kwayoyin, daidaitawa maimakon hakan a matakan da ba su da yawa (,,,,).

A wasu kalmomin, duk da daidaita daidaituwar ƙwayar microbiome, za ku iya “makale” tare da wasu sifofi saboda yanayin da ya fi ƙarfinku.

Don haka, me yasa wannan batun na vegans? Kwayar halittar jikin ku tana taka muhimmiyar rawa game da yadda kuka amsa abinci daban-daban kuma ku hada takamaiman abubuwan gina jiki, kuma wasu al'ummomin microbial na iya zama masu daɗin cin nama fiye da wasu.

Misali, ana buƙatar wasu ƙwayoyin cuta don haɗa bitamin K2 (menaquinone), mai gina jiki da ke da fa'idodi na musamman ga lafiyar kwarangwal (haɗe da hakora), ƙwarewar insulin, da lafiyar jijiyoyin jini, gami da prostate da rigakafin cutar hanta (22,,,, , 27, 28,,).

Babban masu kera K2 sun haɗa da wasu Ciwon Bacteroid nau'ikan, Prevotella nau'ikan, Escherichia coli, da Klebsiella ciwon huhu, kazalika da wasu gram-tabbatacce, anaerobic, wadanda basu da jari microbes (31).

Ba kamar bitamin K1 ba, wanda yake da yawa a cikin ganyaye masu ganye, ana samun bitamin K2 kusan na musamman a cikin abincin dabbobi - babban banbancin shine samfurin waken soya mai ƙanshi wanda ake kira natto, wanda ke da ɗanɗano wanda za'a iya bayyana shi azaman "samu" (32).

Karatuttukan sun nuna cewa yin amfani da kwayar cuta mai cike da sinadarai yana rage matakan bitamin K2 a jiki ta hanyar kawar da kwayoyin da ke da alhakin kwayar K2 ().

Kuma wani binciken shiga tsakani ya gano cewa lokacin da aka sanya mahalarta kan babban shuka, ƙaramin nama (ƙasa da auduga 2 a kowace rana), babban abin da ke tantance ƙimar K2 ɗin su shine gwargwadon Prevotella, Ciwon Bacteroid, da Escherichia / Shigella jinsuna a cikin hanjin su ().

Don haka, idan kwayar halittar wani ta takaice kan kwayoyin samar da bitamin-K2 - ko daga abubuwan da suka shafi kwayoyin halitta, muhalli, ko amfani da kwayoyin - kuma an cire abincin dabbobi daga lissafin, to matakan bitamin K2 na iya nutsewa zuwa matakan ban tsoro.

Kodayake bincike kan batun ba shi da yawa, wannan na iya yin sata masu cin ganyayyaki (da wasu masu cin ganyayyaki) na kyaututtuka da yawa da K2 ke bayarwa - mai iya bayar da gudummawa ga matsalolin haƙori, haɗarin ɓarkewar kashi, da rage kariya daga ciwon sukari, cututtukan zuciya da wasu cututtukan kansa. .

Akasin haka, mutanen da ke da ƙarfi, ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyi (ko kuma waɗanda ba haka ba suna bayyana su azaman gourmands) na iya samun isasshen wannan bitamin ɗin a kan abincin ganyayyaki.

Masu cin ganyayyaki ba tare da isasshen ƙwayoyin cuta don haɗa bitamin K2 na iya fuskantar matsalolin da suka danganci rashin cin abinci ba, gami da haɗarin al'amarin haƙori da cutar mai ɗorewa.

3. Amylase da haƙuri da sitaci

Kodayake tabbas akwai keɓaɓɓun, abincin da ba shi da nama ya kasance mafi girma a cikin carbohydrates fiye da waɗanda ke da komai (36,).

A hakikanin gaskiya, wasu shahararrun kayan abinci masu tsire-tsire suna kewaya akan alamar 80% na carb (suna zuwa galibi daga hatsi, legumes, da tubers), gami da shirin Pritikin, Dean Ornish Program, McDougall Program, da kuma abincin Caldwell Esselstyn don zuciya komowar cutar (38,, 40,).

Duk da yake waɗannan abincin suna da fa'ida mai fa'ida gabaɗaya, shirin Esselstyn, alal misali, ya ragargaza al'amuran zuciya a cikin waɗanda suka dage sosai - wasu mutane suna ba da rahoton sakamako mara kyau bayan sun sauya zuwa kayan cin ganyayyaki masu sitaci (42).

Me yasa banbancin ban mamaki a cikin martani? Amsar na iya, sake, kasance cikin ɓoyayyen kwayoyin halittar ku - da ma cikin tofar ku.

Yawun ɗan adam ya ƙunshi alpha-amylase, wani enzyme wanda yake sanya kwayoyin sitaci cikin sauki sugars ta hanyar hydrolysis.

Dogaro da adadin kwafin kwayar halittar amylase (AMY1) da kuke ɗauka, tare da abubuwan rayuwa irin su damuwa da kuma jujjuyawar yanayin, matakan amylase na iya zuwa daga “wanda ba za a iya ganowa ba” zuwa 50% na yawan furotin a cikin miyau ().

Gabaɗaya, mutane daga al'adu masu tsaka-tsakin yanayi (kamar Jafananci) suna ɗauke da kwafin AMY1 da yawa (kuma suna da matakan amylase mafi girma) fiye da mutane daga al'ummomin da suka dogara da tarihi akan kitse da furotin, suna nuna rawar matsin lamba ( ).

A takaice dai, tsarin AMY1 sun bayyana hade da kayan abincin gargajiya na kakanninku.

Anan ne dalilin da ya sa wannan ke da muhimmanci: Amylase yana tasiri sosai yadda kuke amfani da abinci mai ɗaci - kuma ko waɗancan abincin suna aika da sikarin jininka a kan abin da ke hana girman nauyi ko kuma rashin nutsuwa.

Lokacin da mutanen da ke da ƙananan amylase suka cinye sitaci (musamman siffofin da aka tace), suna fuskantar maɗaukaki, tsawan jini mai ɗorewa idan aka kwatanta da waɗanda suke da matakan amylase masu girma ().

Ba abin mamaki bane, ƙananan masu samar da amylase suna da haɗarin haɗarin cututtukan zuciya da kiba yayin cin abinci mai kyau na sitaci ().

Menene ma'anar wannan ga masu cin ganyayyaki da ganyaye?

Kodayake batun amylase ya dace da duk wanda ke da bakinsa, kayan abincin da ke kan tsire-tsire masu hatsi, legumes, da tubers (kamar shirye-shiryen da aka ambata a baya Pritikin, Ornish, McDougall, da Esselstyn) wataƙila za su kawo duk wani haƙuri mara gaɓa a gaba.

Ga masu kera amylase ƙarancin amfani da sitaci na iya haifar da mummunan sakamako - wanda zai iya haifar da ƙaƙƙarfan tsarin sukarin jini, ƙarancin ƙoshin lafiya, da ƙimar kiba.

Amma ga wanda ke da kayan aikin da zai iya fitar da amylase da yawa, amfani da babban katako, abincin mai shuka na iya zama wainar kek.

Matakan amylase na yau da kullun suna tasiri yadda (ko kuma yaya talauci) mutane daban-daban suke yi akan ganyayen ganyaye ko kayan lambu.

4. Ayyukan PEMT da choline

Choline abu ne mai mahimmanci amma sau da yawa ba a kula dashi mai gina jiki wanda yake da hannu a cikin metabolism, lafiyar kwakwalwa, kira na kwayar halitta, jigilar lipid, da methylation ().

Kodayake ba ta samu isasshen lokacin watsa labarai ba kamar wasu kayan gina jiki-du-jour (kamar omega-3 fatty acid da bitamin D), ba shi da muhimmanci. A zahiri, rashi ƙarancin katako shine babban ɗan wasa a cikin cututtukan hanta mai haɗari, matsalar tashin gwauron zabi a cikin ƙasashen yamma (48).

Rashin ƙarancin Choline na iya ƙara haɗarin yanayin jijiyoyin jiki, cututtukan zuciya, da matsalolin ci gaban yara ().

Gabaɗaya, yawancin abincin da aka fi so sune kayayyakin dabbobi - tare da yolks na ƙwai da hanta wanda ke kan jerin jadawalin, da sauran nama da abincin kifi wanda ya ƙunshi kyawawan abubuwa. Yawancin nau'ikan abinci na tsire-tsire suna ƙunshe da ƙananan matakan ƙananan layi (50).

Jikunan ku na iya samar da choline a ciki tare da enzyme phosphatidylethanolamine-N-methyltransferase (PEMT), wanda ke samar da kwayar phosphatidylethanolamine (PE) cikin kwayar phosphatidylcholine (PC) ().

A lokuta da yawa, ƙananan choline da ake bayarwa ta abinci na tsire-tsire, haɗe tare da choline da aka harhaɗa ta hanyar hanyar PEMT, na iya isa don haɗuwa da bukatunku na choline - babu ƙwai ko nama da ake buƙata.

Amma ga masu cin ganyayyaki, ba koyaushe ke tafiya mai sauƙi ba a gaban layi.

Na farko, duk da kokarin kafa isasshen ci (AI) matakan na choline, bukatun mutane na mutum na iya bambanta matuka - kuma abin da yake kama da isasshen rubutu a takarda na iya haifar da rashi.

Studyaya daga cikin binciken ya gano cewa 23% na mahalarta maza sun ci gaba da bayyanar cututtukan choline yayin cinye “isasshen abinci” na 550 MG kowace rana ().

Sauran bincike sun nuna cewa bukatun layin suna harbi ta saman rufin yayin daukar ciki da shayarwa, saboda choline ana rufe ta daga uwa zuwa tayi ko cikin nono (,,).

Na biyu, ba jikin kowa daidai yake da masana'antar yin choline ba.

Saboda rawar estrogen wajen bunkasa ayyukan PEMT, matan da ba su gama aure ba (wadanda ke da karancin sinadarin estrogen da kuma iya kwalliyar hada-hada) suna bukatar cin karin choline fiye da matan da ke cikin shekarun haihuwarsu ().

Kuma har ma mafi mahimmanci, maye gurbi na yau da kullun a cikin hanyoyin hanyoyi ko kwayar PEMT na iya yin ƙananan abincin abinci mai haɗari ().

Wani binciken ya gano cewa mata masu dauke da kwayar cutar MTHFD1 G1958A polymorphism (mai nasaba da kwayar cutar) sun fi sau 15 masu saukin kamuwa da lalacewar gabobi a abinci mara nauyi ().

Arin bincike ya nuna cewa polymorphism na rs12325817 a cikin kwayar PEMT - da aka samo a cikin kusan kashi 75% na yawan mutanen - yana haɓaka buƙatun buƙata, kuma mutanen da ke tare da rs7946 polymorphism na iya buƙatar ƙarin ƙwaya don hana cutar hanta mai haɗari ().

Kodayake ana buƙatar ci gaba da bincike, akwai kuma wasu shaidun da ke nuna cewa rs12676 polymorphism a cikin kwayar choline dehydrogenase (CHDH) na sa mutane su zama masu saukin kamuwa da karancin choline - ma’ana suna bukatar cin abinci mai yawa don su kasance cikin koshin lafiya ().

Don haka, menene ma'anar wannan ga mutanen da suka sauke abincin dabbobi da yawa daga abincin su? Idan wani yana da buƙatun choline na yau da kullun da kuma wadataccen tsari na kwayar halitta, yana yiwuwa a ci gaba da zama mai cike da abinci mai cin ganyayyaki (kuma lallai ne mai cin ganyayyaki wanda yake cin ƙwai).

Amma don sabon ko ba da daɗewa ba-uwaye, maza, ko matan da ba a haifa ba tare da ƙananan matakan estrogen, da kuma mutanen da ke da ɗayan maye gurbi da yawa waɗanda ke haifar da buƙatun choline, tsirrai kaɗai ba za su iya wadatar da wannan kayan abinci mai mahimmanci ba.

A wayancan lokuta, cin ganyayyaki na iya zama sanadin lalacewar tsoka, matsalolin hankali, cututtukan zuciya, da karuwar kitse a hanta.

Bambanci a cikin ayyukan PEMT da buƙatun choline na mutum na iya ƙayyade ko wani na iya (ko ba zai iya) samun isasshen ƙira a kan abincin vegan ba.

Layin kasa

Lokacin da kwayoyin halitta masu kyau (da kuma ƙwayoyin cuta) suke a wurin, kayan cin ganyayyaki - idan aka ƙara su da bitamin B12 da ake buƙata - suna da babbar dama ta saduwa da bukatun mutum na abinci.

Koyaya, lokacin da batutuwan da suka shafi jujjuyawar bitamin A, kayan masarufin microbiome, matakan amylase, ko buƙatun choline suka shiga hoton, ƙimar samun ci gaba kamar vegan fara farawa.

Kimiyya tana ƙara tallafawa ra'ayin cewa bambancin mutum yana haifar da amsar ɗan adam zuwa abinci daban-daban. Wasu mutane sun fi dacewa da sauƙin tattara abin da suke buƙata daga abincin tsire-tsire - ko samar da abin da suke buƙata tare da ƙwararrun masanan jikin mutum.