Nazarin 5 a kan Rum na Rum - Shin Yana Aiki?

Wadatacce

• Karatun
• 1. KARANTA KARATUN
• Hadarin mutuwa
• Hadarin mutuwa daga cututtukan zuciya
• Rage nauyi
• Ciwon ƙwayar cuta da kuma irin ciwon sukari na 2
• Adadin mutanen da suka daina karatu
• Layin kasa

Ciwon zuciya babbar matsala ce a duniya.

Koyaya, bincike ya nuna cewa kamuwa da cututtukan zuciya da alama sun ragu a tsakanin mutanen da ke zaune a Italiya, Girka, da sauran ƙasashe kewaye da Bahar Rum, idan aka kwatanta da waɗanda ke zaune a Amurka. Nazarin ya nuna cewa cin abinci na iya taka rawa.

Mutanen da ke kusa da Bahar Rum a al’adance suna bin abincin da ke da wadataccen abinci mai tsire-tsire, da suka hada da ‘ya’yan itace, kayan marmari, hatsi cikakke, burodi, leda, dankali, kwaya, da iri.

Babban kitse mai cin abinci shine karin zaitun budurwa, kuma mutane suna cin matsakaicin ruwan inabi, kifi, kaji, kiwo, da ƙwai. A halin yanzu, jan nama yana wasa kaɗan kawai.

Wannan tsarin cin abincin ya fara zama sananne a duk fadin duniya a matsayin wata hanya ta inganta lafiya da kare cututtuka.

Yawancin gwaje-gwajen da bazuwar sarrafawa, waɗanda amintattu ne kuma ingantattun hanyoyin bincike, sun duba yuwuwar amfanin wannan abincin.

Wannan labarin yana kallon gwajin gwaji 5 na dogon lokaci akan abincin Rum. Dukansu suna bayyana a cikin ladabi, nazarin mujallu.

Karatun

Yawancin mutanen da suka shiga waɗannan karatun suna da matsalolin kiwon lafiya, gami da ciwon sukari, cututtukan zuciya, ko babban haɗarin cututtukan zuciya.

Yawancin karatun suna kallon alamun kiwon lafiya na yau da kullun, kamar nauyi, abubuwan haɗarin cututtukan zuciya, da alamomin ciwon sukari. Wasu manyan karatun kuma sun duba yawan bugun zuciya da mutuwa.

1. KARANTA KARATUN

Wannan babban binciken ya shafi mutane 7,447 da ke da babban haɗarin cutar zuciya.

Kusan shekaru 5, mahalarta sun bi ɗaya daga cikin nau'ikan abinci uku:

• abincin Bahar Rum tare da ƙarin man zaitun budurwa (Med + Man Zaitun)
• abinci na Rum tare da ƙarin goro (Med + Nuts)
• controlungiyar kula da abinci mai ƙarancin mai

Babu ɗayan abincin da ya haɗa da rage adadin kuzari ko ƙara motsa jiki.

Yawancin masu bincike sunyi amfani da bayanan da aka tattara yayin PREDIMED don bincika tasirin sa. Karatuttukan sun kalli tasirin abincin akan abubuwa masu hadari daban-daban da kuma karshen maki.

Anan ga takardu 6 (1.1 zuwa 1.6) daga binciken PREDIMED.

1.1 Estruch R, da sauransu. Rigakafin farko na Cututtukan zuciya da jijiyoyin jini tare da Rum na Rum Arin amfani da Virginarin Budurwa Zaitun ko Kwayoyi. The New England Journal of Medicine, 2018.

Cikakkun bayanai. A cikin wannan binciken, mutane 7,447 da ke da babban haɗarin kamuwa da cututtukan zuciya sun bi ko dai abincin Bahar Rum tare da ƙarin man zaitun, abincin Bahar Rum tare da ƙarin goro, ko ƙungiyar kula da mai mai ƙima. Binciken ya dauki tsawon shekaru 4.8.

Babban abin da aka mai da hankali shi ne tasirin tasirin abincin akan bugun zuciya, bugun jini, da mutuwa daga cututtukan zuciya.

Sakamako. Haɗarin haɗarin ciwon zuciya, bugun jini, da mutuwa daga cututtukan zuciya ya ragu da kashi 31% a cikin ƙungiyar Man + Olive da 28% a cikin ƙungiyar Med + Nuts.

Detailsarin bayani:

• Babu bambance-bambance masu mahimmanci na ƙididdigar bugun zuciya ko bugun jini tsakanin abincin.
• Matsakaicin faduwa ya ninka sau biyu a cikin rukunin sarrafawa (11.3%), idan aka kwatanta da ƙungiyoyin abinci na Bahar Rum (4.9%).
• Mutanen da ke da hawan jini, matsalolin lipid, ko kiba sun amsa da kyau ga abincin Bahar Rum fiye da tsarin sarrafawa.
• Babu wani bambanci mai mahimmanci na ƙididdigar yawan mace-mace, wanda shine haɗarin haɗarin mutuwa daga dukkan dalilai.

Kammalawa Abincin Bahar Rum tare da ko dai man zaitun ko kwayoyi na iya rage haɗarin haɗarin bugun jini, ciwon zuciya, da mutuwa daga cututtukan zuciya.

1.2 Salas-Salvado J, et al. Plementarin Abincin Bahar Rum da aka Withara Tare da Kwayoyi akan Halin Ciwon Cutar Metabi'a. JAMA Magungunan Cikin gida, 2008.

Cikakkun bayanai. Masu bincike sun binciko bayanai daga mutane 1,224 a cikin binciken PREDIMED bayan bin abincin tsawon shekara 1. Sun duba ko abincin ya taimaka wajen kawar da cututtukan rayuwa.

Sakamako. Yawaitar cututtukan na rayuwa ya ragu da 6.7% a cikin ƙungiyar Man + Olive Oil da 13.7% a cikin ƙungiyar Med + Nuts. Sakamakon ya kasance yana da mahimmanci na lissafi kawai ga ƙungiyar Med + Nuts.

Kammalawa Dietarin abinci na Bahar Rum da aka haɓaka tare da kwayoyi na iya taimakawa juyawar cututtukan rayuwa.

1.3 Montserrat F, et al. . JAMA Maganin Cikin gida, 2007.

Cikakkun bayanai. Masana kimiyya sun tantance mutane 372 da ke da babban haɗarin kamuwa da cututtukan zuciya bayan bin abinci a cikin BABBAN binciken na watanni 3. Sun kalli canje-canje a alamomin danniya, kamar su cholesterol na LDL (mara kyau).

Sakamako. Matakan LDL (mara kyau) cholesterol sun ragu a cikin ƙungiyoyin abinci na Bahar Rum amma ba su kai ga ƙididdigar lissafi ba a cikin ƙungiyar mai ƙarancin mai.

Kammalawa Mutanen da suka bi abincin Bahar Rum sun sami raguwa a cikin LDL (mummunan) cholesterol, tare da haɓakawa a cikin wasu abubuwan haɗarin cututtukan zuciya da yawa.

1.4 Salas-Salvado J, et al. Ciwon sukari Kulawa, 2011.

Cikakkun bayanai. Masu binciken sun tantance mutane 418 ba tare da ciwon sukari ba wadanda suka halarci binciken na PREDIMED tsawon shekaru 4. Sun duba haɗarin kamuwa da ciwon sukari irin na 2.

Sakamako. A cikin ƙungiyoyin abinci guda biyu na Bahar Rum, 10% da 11% na mutane sun sami ciwon sukari, idan aka kwatanta da 17.9% a cikin ƙungiyar mai ƙarancin mai. Abincin na Bahar Rum ya bayyana don rage haɗarin kamuwa da ciwon sukari na 2 mai kama da 52%.

Kammalawa Abincin Ruwa na Bahar Rum ba tare da ƙuntataccen kalori ya bayyana don hana ci gaban ciwon sukari na nau'in 2 ba.

1.5 Estruch R, et al. . Litattafan tarihin cikin gida, 2006.

Cikakkun bayanai. Masana kimiyya sun binciko bayanai don mahalarta 772 a cikin binciken PREDIMED dangane da abubuwan haɗarin zuciya da jijiyoyin jini. Sun kasance suna bin abincin har tsawon watanni 3.

Sakamako. Waɗanda ke kan abincin Bahar Rum sun ga ci gaba a cikin wasu abubuwan haɗarin zuciya da jijiyoyin jini. Wadannan sun hada da matakan sukarin jini, hawan jini, rabo daga duka zuwa HDL (mai kyau) cholesterol, da matakan furotin na C-reactive (CRP), alamar kumburi da cututtuka daban-daban.

Wasu ƙarin cikakkun bayanai:

• Sugar jini: ya faɗi da 0.30-0.39 mmol / L a cikin ƙungiyoyin abinci na Bahar Rum
• Hawan jini: ya faɗi da 5.9 mmHG da 7.1 mmHG a cikin ƙungiyoyin abinci biyu na Bahar Rum
• Jimlar zuwa HDL (mai kyau) yawan ƙwayar cholesterol: ya fadi da 0.38 da 0.26 a cikin ƙungiyoyin abinci biyu na Bahar Rum, idan aka kwatanta da ƙungiyar mai ƙarancin mai
• C-mai amsa furotin: ya fadi da 0.54 mg / L a cikin ƙungiyar Man + Olive, amma bai canza a cikin sauran rukunin ba

Kammalawa Idan aka kwatanta da abinci mai ƙarancin mai, tsarin abinci na Bahar Rum ya bayyana don haɓaka abubuwa masu haɗari daban-daban na cututtukan zuciya.

1.6 Ferre GM, et al. . Magungunan BMC, 2013.

Cikakkun bayanai. Masana kimiyya sun kimanta mahalarta 7,216 a cikin PREDIMED binciken bayan shekaru 5.

Sakamako. Bayan shekaru 5, jimillar mutane 323 suka mutu, tare da mutuwar 81 daga cututtukan zuciya yayin da 130 suka kamu da cutar kansa. Wadanda suka cinye kwayoyi sun bayyana suna da 16 - 16_­63% ƙananan haɗarin mutuwa yayin lokacin nazarin.

Kammalawa Amfani da kwayoyi a matsayin wani ɓangare na abincin Bahar Rum na iya rage haɗarin mutuwa.

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

Cikakkun bayanai. Wannan binciken ya sanya maza da mata 605 masu matsakaitan shekaru wadanda suka kamu da ciwon zuciya.

Tsawon shekaru 4, suna cin ko wane irin nau'in abinci ne na Bahar Rum (wanda aka kara shi da sinadarin omega-3 mai sinadarin margarine) ko irin na Yammacin Turai.

Sakamako. Bayan shekaru 4, waɗanda suka bi abincin Bahar Rum sun kasance ba su da wataƙila sun kamu da ciwon zuciya ko sun mutu daga cutar zuciya.

Kammalawa Abincin Rum na Bahar Rum tare da abubuwan omega-3 na iya taimakawa hana sake bugawar zuciya ga mutanen da suka kamu da ciwon zuciya.

3. Esposito K, et al. Hanyoyin Abinci na Yankin Bahar Rum a kan Rashin Cutar Endothelial da Alamar Ciwon asunƙasa a Cikin Cutar Ciwon Ciki. Jaridar Medicalungiyar Magunguna ta Amurka, 2004.

Cikakkun bayanai. A cikin wannan binciken, mutanen 180 da ke fama da ciwo na rayuwa suna biye da tsarin abinci na Rum ko kuma mai ƙarancin mai na tsawon shekaru 2.5.

Sakamako. A ƙarshen binciken, 44% na marasa lafiya a cikin rukunin abinci na Bahar Rum har yanzu suna da ciwo na rayuwa, idan aka kwatanta da 86% a cikin rukunin sarrafawa. Dietungiyar abinci ta Bahar Rum kuma ta nuna haɓakawa a cikin wasu abubuwan haɗarin.

Wasu ƙarin cikakkun bayanai:

• Rage nauyi. Nauyin jiki ya ragu da fam 8.8 (kilogiram 4) a cikin rukunin abinci na Bahar Rum, idan aka kwatanta da fam 2.6 (Kilogiram 1.2) a cikin ƙungiyar kula da mai mai mai.
• Sakamakon aikin Endothelial. Wannan ya inganta a cikin rukunin abinci na Bahar Rum amma ya kasance mai karko a cikin ƙungiyar kula da mai ƙarancin mai.
• Sauran alamomi. Alamar kumburi (hs-CRP, IL-6, IL-7, da IL-18) da kuma juriya na insulin sun ragu sosai a rukunin abinci na Rum.

Kammalawa Abincin Rum na Bahar Rum ya bayyana don taimakawa rage cututtukan rayuwa da sauran abubuwan haɗarin zuciya da jijiyoyin jini.

4. Shai I, et al. Rashin nauyi tare da -ananan-Carbohydrate, Bahar Rum, ko Lowananan Abincin Abinci. The New England Jaridar Magunguna, 2008.

Cikakkun bayanai. A cikin wannan binciken, mutane 322 da ke da kiba sun bi ko dai ƙuntataccen calorie mai ƙarancin abinci mai ƙarancin abinci, ƙuntataccen calorie mai ƙayyadadden abinci, ko kuma ƙarancin abinci mai ƙarancin abinci.

Sakamako. Fatungiyar mai ƙarancin mai sun rasa fam 6.4 (2.9 kilogiram), ƙananan rukuni sun rasa fam 10.3 (4.7 kilogiram), kuma ƙungiyar abinci na Bahar Rum sun rasa fam 9.7 (4.4 kilogiram).

A cikin waɗanda ke da ciwon sukari, sunadaran glucose na jini da insulin sun inganta a kan abincin Bahar Rum, idan aka kwatanta da abinci mai ƙarancin mai.

Kammalawa Abincin Rum na Rum na iya zama mafi inganci fiye da ƙarancin mai mai ƙima don rashi nauyi da kuma kula da ciwon sukari.

5. Esposito K, et al. [18]. Tarihin Magungunan Cikin Gida, 2009.

Cikakkun bayanai. A cikin wannan binciken, mutane 215 da ke da kiba waɗanda ba da daɗewa ba suka karɓi ganewar asali na ciwon sukari na 2 sun bi ko dai ƙarancin abinci mai ƙanƙanci a cikin Bahar Rum ko kuma mai ƙarancin mai mai ƙarancin shekaru 4.

Sakamako. Bayan shekaru 4, kashi 44% na rukunin abinci na Bahar Rum da kashi 70% na ƙungiyar cin abinci mara mai mai yawa suna buƙatar magani tare da magani.

Dietungiyar abinci ta Bahar Rum ta sami canje-canje masu dacewa a cikin sarrafa glycemic da abubuwan haɗarin cututtukan zuciya.

Kammalawa Dietarancin abincin da ke kusa da Rum zai iya jinkirta ko hana buƙatar maganin ƙwayoyi a cikin mutanen da aka gano da sabon ciwon sukari na 2.

Hadarin mutuwa

Biyu daga cikin karatuttukan - binciken PREDIMED da kuma Lyon Diet Zuciya nazari - sun sami isassun mutane kuma sun daɗe sosai don samun sakamako game da mace-mace, ko haɗarin mutuwa a lokacin nazarin (1.1,).

Don kwatanta su da sauƙi, wannan labarin ya haɗu da nau'ikan abinci biyu na Bahar Rum a cikin BABBAN binciken zuwa ɗaya.

A cikin Nazarin Zuciya na Lyon Diet, rukunin abinci na Bahar Rum ya kasance 45% mafi ƙarancin mutuwa a cikin shekaru 4 fiye da waɗanda ke cikin ƙungiyar mai kiba. Wasu masana sun kira wannan binciken mafi nasara cin nasarar shiga tsakani a tarihin.

Dietungiyar abinci ta Bahar Rum a cikin binciken PREDIMED ya kasance 9.4% mafi ƙarancin mutuwa, idan aka kwatanta da ƙungiyar sarrafawa, amma bambancin ba ƙididdigar lissafi ba ce.

Hadarin mutuwa daga cututtukan zuciya

Dukansu PREDIMED da Lyon Diet Heart Study (1.1 da) sun kalli mace-mace daga bugun zuciya da shanyewar jiki.

Rashin haɗarin mutuwa daga cututtukan zuciya ya kasance 16% ƙasa (ba ƙimataccen lissafi ba) tsakanin waɗanda ke cikin binciken PREDIMED kuma 70% ƙasa a cikin Nazarin Zuciya na Lyon.

Haɗarin bugun jini ya kasance 39% ƙasa a cikin binciken PREDIMED, a kan matsakaita (31% tare da man zaitun da 47% tare da goro), wanda ya ke da mahimmanci. A cikin Nazarin Zuciya na Lyon Diet, mutane 4 a cikin rukunin ƙananan kiba sun sami bugun jini, idan aka kwatanta da babu ɗaya a cikin rukunin abinci na Bahar Rum.

Rage nauyi

Abincin Ruwa na Bahar Rum ba da farko abincin hasara bane, amma yana da ƙoshin lafiya wanda zai iya taimakawa hana cututtukan zuciya da farkon mutuwa.

Koyaya, mutane na iya rasa nauyi akan abincin Rum.

Uku daga cikin binciken da aka sama sun ba da rahoton adadi na asarar nauyi (3, 4,):

A cikin kowane nazarin Mediterraneanungiyar Bahar Rum sun rasa nauyi fiye da ƙungiyar mai ƙarancin mai, amma yana da ƙididdigar lissafi a cikin binciken daya (3).

Ciwon ƙwayar cuta da kuma irin ciwon sukari na 2

Yawancin karatu sun nuna cewa abincin Bahar Rum na iya amfanar mutane da cututtukan zuciya da kuma buga ciwon sukari na 2.

• Binciken na PREDIMED ya nuna cewa cin abinci na Bahar Rum tare da goro ya taimaka 13,7% na mutanen da ke fama da cututtukan zuciya ya canza yanayin su (1.2).
• Wani takarda daga wannan binciken ya nuna cewa abincin Bahar Rum ya rage haɗarin kamuwa da ciwon sukari na 2 da 52% ().
• Esposito, 2004 ya nuna cewa abincin ya taimaka rage haɓakar insulin, ɗayan fasalin cututtukan zuciya da kuma buga ciwon sukari na 2 (3).
• Nazarin na Shai ya nuna cewa abincin Bahar Rum ya inganta glucose na jini da matakan insulin, idan aka kwatanta da abinci mai ƙarancin mai (4).
• Esposito, 2009 ya nuna cewa abincin zai iya jinkirta ko hana buƙatar magani a cikin mutanen da aka gano da ciwon sukari na 2.

Abincin Bahar Rum ya zama babban zaɓi zaɓi ga mutanen da ke da ciwon sukari na 2.

Adadin mutanen da suka daina karatu

A duk binciken, wasu mutane sun fice daga binciken.

Koyaya, babu tabbatattun alamu a cikin yawan faduwa tsakanin tekun Bahar Rum da abinci mai ƙarancin mai.

Layin kasa

Abincin na Bahar Rum ya zama zaɓi mai kyau don hana ko sarrafa cututtukan zuciya, rubuta ciwon sukari na 2, da sauran abubuwan haɗari. Hakanan yana iya taimaka maka ka rasa nauyi.

Hakanan yana iya zama mafi kyawun zaɓi fiye da daidaitaccen abincin mai ƙoshin mai.