Menene Abubuwan Endarshen Glycation End (AGEs)?

Wadatacce

• Menene AGE?
• Abubuwan abinci na zamani suna da alaƙa da manyan matakan AGE
• Lokacin da shekarun AGE suka taru, zasu iya cutar da lafiya sosai
• Diananan abincin AGE na iya inganta kiwon lafiya da rage haɗarin cuta
• To nawa yayi yawa?
• Nasihu don rage matakan AGE
• Zabi hanyoyi daban-daban na girki
• Iyakance abinci mai yawa a cikin AGEs
• Ku ci abinci mai cike da abinci mai wadataccen antioxidant
• Samun motsi
• Layin kasa

Yawanci yawan kiba da kiba an san su suna haifar da babbar matsala ga lafiya. Suna haɓaka haɗarin haɓaka insulin, ciwon sukari, da cututtukan zuciya ().

Koyaya, karatu ya gano cewa mahadi masu cutarwa da ake kira kayan haɓakar glycation na ƙarshe (AGEs) na iya kuma yin tasiri sosai akan lafiyar ku na rayuwa - ba tare da la'akari da nauyinku ba.

AGE suna tarawa ta hanyar halitta yayin da kuka tsufa kuma an halicce su ne lokacin da aka dafa wasu abinci a yanayin zafi mai yawa.

Wannan labarin yana bayanin duk abin da kuke buƙatar sani game da AGE, gami da abin da suke da yadda zaku iya rage matakan ku.

Menene AGE?

Abubuwan haɓaka na ƙarshe na glycation (AGEs) mahaukaci ne masu haɗari waɗanda aka samar lokacin da furotin ko mai suka haɗu da sukari a cikin jini. Ana kiran wannan tsari glycation ().

Hakanan AGEs zasu iya samarwa a cikin abinci. Abincin da ya kamu da yanayin zafi mai yawa, kamar lokacin girke-girke, soya, ko kuma toyawa, suna da yawa a cikin waɗannan mahaɗan.

A zahiri, abinci shine babban mai ba da gudummawa ga AGEs.

Abin farin ciki, jikinka yana da hanyoyi don kawar da waɗannan mahaɗan masu haɗari, gami da waɗanda suka shafi aikin antioxidant da enzymatic (,).

Amma duk da haka, lokacin da kuka cinye yawancin AGEs - ko yawa suka yi kwatsam - jikinku ba zai iya ci gaba da kawar da su ba. Ta haka ne, suke tarawa.

Duk da yake ƙananan matakan ba abin damuwa bane, an nuna matakan da yawa na haifar da gajiya da kumburi ().

A gaskiya ma, an danganta manyan matakai da ci gaban cututtuka da yawa, ciki har da ciwon sukari, cututtukan zuciya, ciwon koda, da Alzheimer, da kuma tsufa da wuri ().

Bugu da ƙari kuma, mutanen da ke da matakan sikarin jini, kamar waɗanda ke fama da ciwon sukari, suna cikin haɗarin samar da AGE da yawa, wanda hakan zai iya zama cikin jiki.

Sabili da haka, yawancin ƙwararrun masanan kiwon lafiya suna kira ga matakan AGE don zama alama ta lafiyar gaba ɗaya.

AGEs mahaukaci ne waɗanda ke cikin jiki lokacin da mai da furotin suka haɗu da sukari. Lokacin da suka tara cikin manyan matakai, suna ƙara haɗarin cututtuka da yawa.

Abubuwan abinci na zamani suna da alaƙa da manyan matakan AGE

Wasu abinci na zamani suna ɗauke da AGE mai yawa.

Wannan galibi wannan sanannen sanannen hanyoyin girke girke wanda ke bijiro da abinci ga bushewar zafi.

Wadannan sun hada da gasa burodi, gasawa, gasa, yin biredi, soya, yalwa, dafa abinci, kifi, da kuma toasting ().

Waɗannan hanyoyin dafa abinci na iya sanya ɗanɗano abinci, ƙanshi, da kyau, amma suna iya ɗaga ciwan AGE ɗinku zuwa matakan da ke iya zama mai cutarwa ().

A zahiri, bushewar zafi na iya ƙara adadin AGEs sau 10-100 matakan matakan abincin da ba a dafa ba ().

Wasu abinci, irin su abincin dabbobi waɗanda suke da kitse da kuma furotin, sun fi saukin kamuwa da AGE yayin girki ().

Abincin da ya fi girma a cikin shekarun AGE ya haɗa da nama (musamman jan nama), wasu cuku, soyayyen ƙwai, man shanu, cuku mai tsami, margarine, mayonnaise, mai, da goro. Hakanan soyayyen abinci da kayayyakin sarrafawa suna ɗauke da matakan girma.

Don haka, koda kuwa abincinku ya zama yana da ƙoshin lafiya, kuna iya cinye adadin rashin lafiya na AGEs kawai saboda yadda ake dafa abincinku.

Shekaru na iya zama cikin jikinku ko abincin da kuke ci. Wasu hanyoyin girki na iya haifar da matakan su a abinci yayi sama.

Lokacin da shekarun AGE suka taru, zasu iya cutar da lafiya sosai

Jikin ku yana da hanyoyi na al'ada na kawar da mahaɗan AGE masu cutarwa.

Koyaya, idan kuka cinye yawancin AGE a cikin abincinku, zasu haɓaka da sauri fiye da yadda jikinku zai iya kawar dasu. Wannan na iya shafar kowane sashi na jikinku kuma yana da nasaba da mai tsanani matsalolin lafiya.

A zahiri, manyan matakai suna haɗuwa da yawancin cututtukan cututtuka.

Wadannan sun hada da cututtukan zuciya, ciwon suga, ciwon hanta, Alzheimer’s, amosanin gabbai, gazawar koda, da hawan jini, da sauransu (,,,).

Studyaya daga cikin binciken ya bincika ƙungiyar tsofaffi mata 559 kuma ya gano waɗanda ke da matakan jini mafi girma na AGEs kusan kusan sau biyu suna iya mutuwa daga cututtukan zuciya fiye da waɗanda ke da ƙananan matakan ().

Wani binciken ya gano cewa a tsakanin rukunin mutane masu kiba, waɗanda ke fama da ciwo na rayuwa suna da matakan jini na AGE fiye da waɗanda ke da ƙoshin lafiya ().

Matan da ke fama da cututtukan ovary na polycystic, yanayin hawan ciki wanda matakan estrogen da progesterone basu daidaita ba, an nuna suna da matakan girma na AGE fiye da mata ba tare da yanayin ba ().

Abin da ya fi haka, yawan amfani da AGE ta hanyar abinci an danganta shi kai tsaye da yawancin waɗannan cututtukan da ke ci gaba (,).

Wannan saboda shekarun AGE suna cutar da ƙwayoyin jiki, suna inganta promotingarfin ƙwayoyin cuta da kumburi (,,).

Matsanancin kumburi na tsawon lokaci na iya lalata kowane sashin jiki a jiki ().

AGEs na iya haɓaka a cikin jiki, yana haifar da gajiya mai raɗaɗi da kumburi na yau da kullun. Wannan yana kara yiwuwar kamuwa da cututtuka da yawa.

Diananan abincin AGE na iya inganta kiwon lafiya da rage haɗarin cuta

Nazarin dabbobi da na ɗan adam yana ba da shawarar cewa iyakance shekarun AGEs na taimakawa kariya daga cututtuka da yawa da tsufa da wuri ().

Yawancin nazarin dabba sun nuna cewa cin abinci mara ƙarfi na AGE yana haifar da ƙananan haɗarin zuciya da cututtukan koda, ƙara ƙwarewar insulin, da ƙananan matakan AGE a cikin jini da kyallen takarda har zuwa 53% (,,,,).

An lura da irin wannan sakamakon a karatun ɗan adam. Untata shekarun AGE a cikin duka lafiyayyun mutane da waɗanda ke fama da ciwon sukari ko cutar koda sun rage alamomi na damuwa da kumburi (,,).

Nazarin shekaru 1 ya binciko sakamakon ƙarancin abincin AGE a cikin mutane 138 tare da kiba. Ya lura da ƙwarewar insulin, rage ƙimar nauyi na jiki, da ƙananan matakan AGE, damuwa mai raɗaɗi, da kumburi ().

A halin yanzu, waɗanda ke cikin rukunin sarrafawa sun bi abinci mai ƙarfi a cikin AGEs, suna cinye fiye da kilogram 12,000 AGE kowace rana. AUN kilounits a kowace lita (kU / l) su ne rukunin da ake amfani da su don auna matakan AGE.

A ƙarshen binciken, suna da matakan girma na AGE da alamomi na juriya na insulin, damuwa mai narkewa, da kumburi ().

Kodayake an nuna raguwa a cikin shekarun AGE don ba da fa'idodin kiwon lafiya, a halin yanzu babu wasu sharuɗɗa game da aminci da ingantaccen abinci ().

Shownayyade ko guje wa AGEs na abinci an nuna don rage matakan ƙonewa da damuwa na gajiya, don haka rage haɗarin cutar rashin ƙarfi.

To nawa yayi yawa?

Matsakaicin yawan AGE a cikin New York ana tsammanin yana kusan kilogram 15,000 AGE kowace rana, tare da mutane da yawa suna cinye matakan mafi girma ().

Sabili da haka, yawancin abincin da ake kira AGE galibi ana kiransa da wani abu mai mahimmanci sama da kilogram 15,000 kowace rana, kuma duk abin da ke ƙasa da wannan ana ɗaukar shi ƙasa.

Don samun mummunan ra'ayi game da ko kuna yawan shekarun AGEs, kuyi la'akari da abincin ku. Idan kana cin abincin gasasshe ko gasasshen nama, daɗaɗɗen mai, da kiwo mai ƙoshin abinci, da abinci mai sarrafawa sosai, mai yiwuwa kana cin matakan AGE masu yawa.

A gefe guda kuma, idan kun ci abinci mai wadataccen abinci na tsire-tsire, irin su 'ya'yan itace, kayan marmari, kayan lambu, da hatsi duka, kuma ku cinye kiwo mai ƙarancin mai da ƙananan nama, ƙila shekarun AGE ɗinku zai yi ƙasa.

Idan kuna shirya abinci akai-akai tare da zafi mai ɗumi, kamar su miya da miya, za ku kuma cinye ƙananan matakan AGEs.

Don sanya wannan a cikin hangen zaman gaba, ga wasu misalan yawan shekarun AGE a cikin abinci na gama gari, wanda aka bayyana a matsayin kilounits a kowace lita ():

• 1 soyayyen kwai: 1,240 kU / l
• 1 ƙwanƙwasa kwai: 75 kU / l
• 2 oza (gram 57) na gasasshen bagel: 100 kU / l
• 2 oza na bagel sabo: 60 kU / l
• 1 tablespoon na cream: 325 kU / l
• Kofin (59 ml) na madara duka: 3 kU / l
• 3 oza na gasashen kaza: 5,200 kU / l
• 3 oza na kaza maras kyau: 1,000 kU / l
• 3 oran na soyayyen Faransa: 690 kU / l
• 3 ogan na dankalin turawa 70 kU / l
• 3 oza (gram 85) na naman da aka dafa: 6,600 kU / l
• 3 oces na naman sa nama: 2,200 kU / l

Idan kuna dafa abinci akai-akai a yanayin zafi mai yawa ko cinye yawancin abinci da aka sarrafa, matakan AGE watakila suna da girma.

Nasihu don rage matakan AGE

Dabaru da yawa na iya taimaka maka rage matakan AGEs.

Zabi hanyoyi daban-daban na girki

Hanya mafi inganci don rage yawan AGEs shine zaɓar hanyoyin girke koshin lafiya.

Maimakon yin amfani da bushe, zafi mai zafi don girki, gwada stewing, farauta, tafasa, da tururi.

Dafa abinci da dumi mai zafi, a yanayin zafi mai ƙaranci, da kuma gajerun lokuta, duk suna taimakawa rage ƙarancin shekaru ().

Bugu da kari, dafa nama tare da sinadarin acid, kamar su vinegar, ruwan tumatir, ko lemon tsami, na iya rage yawan AGE har zuwa 50% ().

Dafa abinci akan saman yumbu - maimakon kai tsaye kan ƙarfe - na iya rage aikin AGE. Ana tsammanin sannu sannu masu dafa abinci suna ɗaya daga cikin hanyoyin da za'a iya dafa abinci da lafiya.

Iyakance abinci mai yawa a cikin AGEs

Soyayyen kayan abinci da aka sarrafa sosai suna ɗauke da matakan girma na AGEs.

Wasu abinci, irin su abincin dabbobi, suma suna da girma a cikin AGEs. Wadannan sun hada da nama (musamman jan nama), wasu cuku, soyayyen kwai, man shanu, cuku mai tsami, margarine, mayonnaise, mai, da kwayoyi ().

Yi ƙoƙarin kawarwa ko iyakance waɗannan abincin kuma a maimakon haka ku zaɓi sabo, cikakkun abinci, waɗanda suke ƙasa da AGEs.

Misali, abinci kamar 'ya'yan itace, kayan lambu, da hatsi gaba daya suna da matakan kasa, koda bayan dafa abinci ().

Ku ci abinci mai cike da abinci mai wadataccen antioxidant

A cikin nazarin dakin gwaje-gwaje, antioxidants na halitta, kamar bitamin C da quercetin, an nuna su don hana haɓakar AGE ().

Bugu da ƙari, yawancin nazarin dabba sun nuna cewa wasu ƙwayoyin halittu masu rai na iya rage tasirin lafiyar AGEs,,.

Ofayan ɗayan waɗannan shine curcumin na fili, wanda aka samo shi a cikin turmeric. Resveratrol, wanda za'a iya samun sa a cikin fatun fruitsa fruitsan itace masu duhu kamar inabi, shuda, da berriesa raspa na iya taimakawa (,).

Sabili da haka, abinci mai cike da fruitsa fruitsan itace vegetablesa ,an itace, kayan marmari, ganye, da kayan ƙamshi na iya taimakawa kariya daga lahanin AGEs.

Samun motsi

Baya ga abinci, salon rashin aiki na iya haifar da matakan AGE zuwa sama.

Sabanin haka, ana nuna motsa jiki na yau da kullun da salon rayuwa don rage adadin AGE a cikin jiki (,).

Studyaya daga cikin bincike a cikin mata 17 masu matsakaitan shekaru ya gano cewa waɗanda suka ƙaru yawan matakan da suke ɗauka kowace rana sun sami raguwar matakan AGE ().

Zaɓin hanyoyin dafa abinci mai ƙoshin lafiya, iyakance abinci mai yawan AGEs, cin ƙarin abinci mai wadataccen antioxidant, da motsa jiki a kai a kai duk na iya taimakawa rage matakan AGE a cikin jiki.

Layin kasa

Abubuwan abinci na zamani suna ba da gudummawa ga matakan girma na AGE a cikin jiki.

Wannan ya shafi, kamar yadda matakan AGE suke da alaƙa da yawancin cututtuka na yau da kullun. Labari mai dadi shine zaka iya rage matakan ka da wasu dabaru masu sauki.

Zaɓi abinci gabaɗaya, hanyoyin girke koshin lafiya, da salon rayuwa don kiyaye lafiyarku.