Izizathu ezine zokuthi kungani abanye abantu benza kahle njenge-Vegans (Ngenkathi Abanye bengenzi)

-Delile

• 1. Ukuguqulwa kukavithamini A
• 2. Gut microbiome novithamini K2
• 3. Amylase nokubekezelelana kwesitashi
• Umsebenzi we-PEMT ne-choline
• Okubalulekile

Impikiswano yokuthi ngabe i-veganism ingukudla okunempilo kwabantu noma indlela esheshayo yokushoda ibilokhu iqhubeka kusukela kudala (noma okungenani, selokhu kwavela i-Facebook).

Impikiswano ibangelwa izimangalo ezinamandla ezivela zombili izinhlangothi zocingo. Ama-vegans wesikhathi eside abika impilo enhle, kuyilapho ama-vegans wangaphambili elandisa ukwehla kwawo kancane kancane noma ngokushesha.

Ngenhlanhla, isayensi isondela ekuqondeni kokuthi kungani abantu bephendula ngokuhlukile ekudleni kokudla okuphansi noma okungekho-kwezilwane - ngempendulo enkulu egxile kwezofuzo nasempilweni yamathumbu.

Akunandaba ukuthi ukudla okunemifino kunokwanele kangakanani ekudleni kwephepha, ukuhlukahluka komzimba kunganquma ukuthi ngabe umuntu uyachuma yini noma ahlasele lapho engenayo inyama nangaphezulu.

1. Ukuguqulwa kukavithamini A

UVitamin A uyinkanyezi eyiqiniso yedwala emhlabeni wezakhi. Isiza ukugcina umbono, isekela amasosha omzimba, ikhuthaza isikhumba esinempilo, isiza ekukhuleni okujwayelekile nentuthuko, futhi ibalulekile emsebenzini wokuzala, phakathi kweminye imisebenzi ().

Ngokuphikisana nenkolelo evamile, ukudla kwezitshalo akuqukethe uvithamini A weqiniso (owaziwa njenge-retinol). Esikhundleni salokho, aqukethe okwandulelayo kukavithamini A, okudume kakhulu nge-beta carotene.

Emathunjini nasesibindi, i-beta carotene iguqulwa ibe uvithamini A yi-enzyme beta-carotene-15,15'-monooxygenase (BCMO1) - inqubo okuthi, uma isebenza kahle, umzimba wakho wenze i-retinol ekudleni kwezitshalo njengezaqathe nobumnandi amazambane.

Ngokuvamile, ukudla kwezilwane kunikeza i-vitamin A ngendlela yama-retinoids, angadingi ukuguqulwa kwe-BCMO1.

Nazi izindaba ezimbi. Ukuguqulwa kwezakhi zofuzo okuningana kungabulala umsebenzi we-BCMO1 futhi kuphazamise ukuguqulwa kwe-carotenoid, kunikeze ukudla kwezitshalo okunganele njengemithombo kavithamini A.

Isibonelo, ama-polymorphism amabili ajwayelekile kuhlobo lwe-BCMO1 (R267S ne-A379V) angabamba ngokuhlanganyela ukuguqulwa kwe-beta carotene ngama-69%. Ukuguqulwa okungajwayelekile (T170M) kunganciphisa ukuguqulwa cishe ngama-90% kubantu abaphethe amakhophi amabili (, 3).

Sekukonke, cishe ama-45% wabantu aphethe ama-polymorphism abenza babe "ngabaphenduli abaphansi" ku-beta carotene ().

Ngaphezu kwalokho, izinto eziningi ezingezona izakhi zofuzo zinganciphisa ukuguqulwa nokufakwa kwe-carotenoid, kufaka phakathi ukusebenza kwe-thyroid ephansi, ukukhubazeka kwempilo yamathumbu, ukuphuza ngokweqile, isifo sesibindi nokuntuleka kwe-zinc (,,).

Uma noma yikuphi kwalokhu kuphonswa kumxube ompofu wokuguqula izakhi zofuzo, ikhono lokukhiqiza i-retinol ekudleni kwezitshalo lingancipha kakhulu.

Ngakho-ke, kungani inkinga engandile kangaka ingadala ubhadane oluningi lokushoda kukavithamini A? Okulula: Emhlabeni waseNtshonalanga, ama-carotenoids ahlinzeka ngaphansi kuka-30% wabantu abadla ivithamini A, kanti ukudla kwezilwane kunikela ngaphezu kwama-70% ().

I-omnivorous BCMO1 mutant ngokuvamile ingashibilika nge-vitamin A evela emithonjeni yezilwane, ngenjabulo ingazi ngempi ye-carotenoid eqhubeka ngaphakathi.

Kepha kulabo abahlola imikhiqizo yezilwane, imiphumela yesifo esingasebenzi kahle se-BCMO1 izobonakala - futhi ekugcineni ibe yingozi.

Lapho abaguquleli abampofu behamba ngemifino, bangadla izaqathe kuze kube se-orange ebusweni (!) Ngaphandle kokuthola uvithamini A owenele wempilo enhle.

Izinga leCarotenoid limane lenyuke (i-hypercarotenemia), kuyilapho i-vitamin A nosedives (hypovitaminosis A), iholela ekushodeni phakathi kokudla okubonakala kwenele (3).

Ngisho nakwabadli bezitshalo abaguqula kancane, okuqukethwe uvithamini A wobisi namaqanda (okungabambi ikhandlela kwimikhiqizo yenyama efana nesibindi) kungahle kunganeli ukuvimbela ukuntula, ikakhulukazi uma izindaba zokumunca nazo zidlala.

Akumangalisi ukuthi imiphumela yokunganele kwevithamini A isibonisa izinkinga ezibikwe ezinye izigaxa kanye nabantu abadla imifino kuphela.

Ukungasebenzi kahle kwendlala yegilo, ukungaboni ebusuku nezinye izinkinga zokubona, ukungasebenzi kahle komzimba (imikhuhlane eminingi kanye nezifo), nezinkinga ngoqweqwe lwamazinyo konke kungabangelwa isimo esingesihle se-vitamin A (, 10,,).

Okwamanje, ama-vegans anomsebenzi ojwayelekile we-BCMO1 odla imali eningi ecebile nge-carotenoid ngokuvamile angakhipha uvithamini A owanele ekudleni kwezitshalo ukuze uhlale uphilile.

Abantu abaguquleli be-carotenoid abasebenza kahle bangathola i-vitamin A eyanele ekudleni kwe-vegan, kepha abaguquli abampofu bangantula noma ngabe ukudla kwabo kuhlangabezana namazinga anconyiwe.

2. Gut microbiome novithamini K2

I-gut microbiome yakho - ukuqoqwa kwezinto eziphilayo kukholoni yakho - yenza imisebenzi eminingana ekhungathekisayo, esukela ekuhlanganisweni kwezakhi kuya ekuvutsheni kwe-fiber toxin neutralization (13).

Kunobufakazi obuningi bokuthi i-gut microbiome yakho iyaguquguquka, lapho inani lamagciwane liguquka liphendula indlela odla ngayo, ubudala nemvelo. Kepha okuningi kwama-microbes akho okuhlala nawo kubuye kuzuzwe njengefa noma kusungulwe ngenye indlela kusukela ebuncaneni (13,).

Isibonelo, amazinga aphezulu we I-Bifidobacteria zihlotshaniswa nohlobo lokuphikelela kwe-lactase (okukhombisa into yezakhi zofuzo kwi-microbiome), kanye nezinsana ezizalwe ngokobulili ziqoqa inqwaba yazo yamagciwane emgodini wokuzalwa, okuholela ekwakhiweni kwamagciwane ahlukile esikhathini eside kusukela ezinganeni ezizalwe ngesigaba sokuhlinzwa (15,).

Ngaphezu kwalokho, ukuhlukumezeka kwi-microbiome - njengokuqedwa kwamagciwane kusuka kuma-antibiotic, i-chemotherapy, noma izifo ezithile - kungadala ushintsho unomphela emphakathini wabagibeli bamathumbu abake baba nempilo.

Kunobunye ubufakazi bokuthi ama-bacterium athile awabuyeli esimweni sawo sangaphambilini ngemuva kokuvezwa kwama-antibiotic, kunalokho azinze emazingeni amancane kakhulu (,,,,).

Ngamanye amagama, ngaphandle kokuguquguquka ngokuphelele kwe-gut microbiome, ungahle "unamathele" kuzici ezithile ngenxa yezimo ezingaphezu kwamandla akho.

Ngakho-ke, kungani lolu daba lubalulekile kuma-vegans? I-gut microbiome yakho idlala indima enkulu ekuphenduleni kwakho ekudleni okwehlukile futhi uhlanganise izakhamzimba ezithile, kanti eminye imiphakathi yama-microbial ingahle ibe nomusa kakhulu kune-veg.

Isibonelo, amabhaktheriya athile emathunjini ayadingeka ekwenzeni i-vitamin K2 (menaquinone), isakhamzimba esinezinzuzo ezihlukile zempilo yamathambo (kufaka phakathi amazinyo), ukuzwela kwe-insulin, nempilo yenhliziyo, kanye nokuvinjelwa komdlavuza wendlala yesinye kanye nesibindi (22,,, , 27, 28,,).

Abakhiqizi abakhulu be-K2 bafaka okuthile Amagciwane izinhlobo, Prevotella izinhlobo, Escherichia coli, futhi UKlebsiella pneumoniae, kanye nama-gram-positive, anaerobic, ama-non-sporing microbes (31).

Ngokungafani novithamini K1, ogcwele imifino enamaqabunga, uvithamini K2 utholakala cishe kuphela ekudleni kwezilwane - okuhlukile ngaphandle kokungumkhiqizo wesoya obilile obizwa nge-natto, onokunambitheka okungachazwa ngokuthi "kutholwe" (32).

Ucwaningo luye lwabonisa ukuthi ukusetshenziswa kwama-antibiotic okugcwele okubonakalayo kwehlisa kakhulu amazinga kavithamini K2 emzimbeni ngokuqeda amabhaktheriya abhekene ne-K2 synthesis ().

Futhi olunye ucwaningo lokungenelela luthole ukuthi lapho ababambiqhaza befakwa esitshalweni esiphakeme, inyama ephansi (engaphansi kwama-ounces ama-2 nsuku zonke) yokudla, okuyisona sinqumo samazinga abo e-fecal K2 kwakuwukulingana Prevotella, Amagciwane, futhi Escherichia / Shigella izinhlobo emathunjini abo ().

Ngakho-ke, uma i-microbiome yomuntu imfushane kuma-bacterium akhiqiza uvithamini-K2 - noma ngabe avela ezintweni zofuzo, imvelo, noma ukusetshenziswa kwama-antibiotic - kanye nokudla kwezilwane kuyasuswa ku-equation, khona-ke amazinga e-vitamin K2 angacwila kumazinga abuhlungu.

Yize ucwaningo ngesihloko luncane, lokhu kungahle kuphuce ama-vegans (kanye nabanye abadla imifino) izipho eziningi uK2 azinikezayo - okungahle kube nomthelela ezinkingeni zamazinyo, ubungozi obukhulu bokuphuka kwamathambo, nokunciphisa ukuvikelwa kwisifo sikashukela, isifo senhliziyo, kanye nomdlavuza othile .

Ngakolunye uhlangothi, abantu abane-microbiome enamandla, i-K2-synthesizing microbiome (noma ngubani okhomba njenge-natto gourmands) bangakwazi ukuthola okwanele kwaleli vithamini ekudleni kwe-vegan.

Imifino engenawo amabhaktheriya anele okwenza i-vitamin K2 ingahlangabezana nezinkinga ezihlobene nokudla okunganele, kufaka phakathi ubungozi obukhulu bezinkinga zamazinyo nezifo ezingamahlalakhona.

3. Amylase nokubekezelelana kwesitashi

Yize kukhona okuhlukile, ngokuqinisekile ukudla okungenayo inyama kuvame ukuba ngaphezulu kuma-carbohydrate kunokudla okune-omnivorous ngokuphelele (, 36,).

Eqinisweni, okunye kokudla okudume kakhulu okutshalwe ezitshalweni kuzulazula ku-80% carb mark (okuvela kakhulu ezinhlamvini ezinesitashi, imidumba, nezilimo eziyizigaxa), kufaka phakathi i-Pritikin Program, Dean Ornish Program, McDougall Program, kanye nokudla kukaCaldwell Esselstyn kwenhliziyo Ukubuyiselwa emuva kwesifo (38,, 40,).

Ngenkathi lokhu kudla kunerekhodi elihlaba umxhwele kukho konke, uhlelo luka-Esselstyn, ngokwesibonelo, lwayiqeda ngempumelelo imicimbi yenhliziyo kulabo ababenamathela ngenkuthalo - abanye abantu babika imiphumela emihle emincane ngemuva kokushintshela ekudleni okuphezulu kwe-starch vegan (42).

Kungani umehluko omkhulu ekuphenduleni? Impendulo, futhi, ingahle icashe ezakhiweni zofuzo zakho - nasekukhafuleni kwakho.

Amathe womuntu aqukethe i-alpha-amylase, i-enzyme eqaqa ama-molecule esitashi kushukela olula nge-hydrolysis.

Ngokuya ngamakhophi amangaki wohlobo lwe-amylase-coding gene (AMY1) owaphethe, kanye nezinto zokuphila ezinjengokuxineka kanye nesigqi se-circadian, amazinga e-amylase angahle asuke “kungatholakali kalula” kuye ku-50% wamaprotheni esewonke ematheni akho ().

Ngokuvamile, abantu abavela kumasiko wesitashi (njengamaJapane) bavame ukuphatha amakhophi amaningi e-AMY1 (futhi banamazinga aphezulu we-amylase amathe) kunabantu abavela kubantu ababethembele ngokwengeziwe emafutheni nasemaprotheni, bekhombisa indima yengcindezi ekhethiwe ( ).

Ngamanye amagama, amaphethini we-AMY1 avela axhumene nokudla kwendabuko kokhokho bakho.

Nakhu ukuthi kungani lokhu kubalulekile: Ukukhiqizwa kwe-Amylase kunomthelela omkhulu ekutheni ukugaye kanjani ukudla okunesitashi - nokuthi ngabe lokho kudla kuthumela ushukela wegazi lakho ku-rollercoaster engafuni amandla adonsela phansi noma ukwehlisa umoya ngokukhululeka.

Lapho abantu abane-amylase ephansi bedla isitashi (ikakhulukazi amafomu acwengekile), bathola ama-spikes ashukela egazi aqinile, ahlala isikhathi eside uma kuqhathaniswa nalabo abanamazinga aphezulu e-amylase ().

Akumangalisi ukuthi abakhiqizi be-amylase abaphansi banengozi enkulu yesifo se-metabolic kanye nokukhuluphala lapho bedla ukudla okujwayelekile okunesitashi ().

Kusho ukuthini lokhu kubantu abadla inyama kanye nemifino?

Yize udaba lwe-amylase lusebenza kunoma ngubani onomlomo, ukudla okutshalwe ezitshalweni okugxile ezinhlamvini, okusanhlamvu, kanye nezilimo eziyizigaxa (njengezinhlelo ezibalulwe ngenhla zePritikin, i-Ornish, iMcDougall, ne-Esselstyn) kungenzeka zilethe ukungabekezelelani kwe-carb okucashile ngaphambili.

Kwabakhiqizi be-amylase abaphansi, ukudla ngokweqile isitashi kungaba nemiphumela emibi - okungaholela ekulawulweni koshukela wegazi ompofu, ukusutha okuphansi nokuzuza kwesisindo.

Kepha kumuntu onemishini ye-metabolic ukukhipha i-amylase eningi, ukuphatha i-carb ephezulu, ukudla okususelwa ezitshalweni kungaba ucezu lekhekhe.

Amaleveli we-salivary amylase anomthelela ekutheni abantu abahlukene benza kahle kangakanani (noma badle kangakanani) ekudleni okunesitashi noma i-vegan.

Umsebenzi we-PEMT ne-choline

I-Choline iyisakhamzimba esibalulekile kepha esivame ukunganakwa esihileleke ekugayweni komzimba, impilo yobuchopho, ukuhlanganiswa kwe-neurotransmitter, ukuthuthwa kwe-lipid, ne-methylation ().

Yize ingakayitholi i-airtime yemidiya eningi njengezinye izakhamzimba-du-jour (njenge-omega-3 fatty acids ne-vitamin D), nayo ayibalulekanga kangako. Eqinisweni, ukuntuleka kwe-choline kungumdlali omkhulu wezifo ezinamafutha wesibindi, inkinga ekhuphukayo emazweni aseNtshonalanga (48).

Ukushoda kweCholine nakho kungakhuphula ubungozi bezimo zemizwa, isifo senhliziyo, nezinkinga zokukhula ezinganeni ().

Ngokuvamile, ukudla okune-choline kakhulu kunemikhiqizo yezilwane - ezinezikhupha zamaqanda kanye nesibindi esilawula amashadi, nokunye ukudla nezilwane zasolwandle nakho okuqukethe amanani ahloniphekile. Ukudla okuhlukahlukene kwezitshalo kuqukethe amazinga anesizotha kakhulu we-choline (50).

Imizimba yakho ingaphinde ikhiqize i-choline ngaphakathi nge-enzyme phosphatidylethanolamine-N-methyltransferase (PEMT), eyenza i-methylates i-molecule ye-phosphatidylethanolamine (PE) ibe yi-molecule ye-phosphatidylcholine (PC) ().

Ezimweni eziningi, inani elincane le-choline elihlinzekwa ukudla kwezitshalo, elihlanganiswe ne-choline elenziwe ngendlela ye-PEMT, linganela ukuhlangana ndawonye ukuhlangabezana nezidingo zakho ze-choline - awekho amaqanda noma inyama edingekayo.

Kepha kuma-vegans, akuhlali kuhamba bushelelezi ngaso sonke isikhathi ngaphambili kwe-choline.

Okokuqala, ngaphandle kwemizamo yokusungula amazinga anele okudla (i-AI) e-choline, izidingo zabantu ngabanye zingahluka kakhulu - futhi okubukeka njenge-choline eyanele ephepheni kusengaholela ekushodeni.

Ucwaningo oluthile lwathola ukuthi ama-23% wabahlanganyeli besilisa athuthukise izimpawu zokushoda kwe-choline lapho bedla "ukudla okwanele" okungu-550 mg ngosuku ().

Olunye ucwaningo lukhombisa ukuthi izidingo ze-choline zidubula ophahleni ngesikhathi sokukhulelwa kanye ne-lactation, ngenxa ye-choline evaleka kumama iye embungwini noma obisini lwebele (,,).

Okwesibili, akuyona yonke imizimba yabantu ekhiqiza ngokulinganayo izimboni ze-choline.

Ngenxa yendima ye-estrogen ekukhuliseni umsebenzi we-PEMT, abesifazane be-postmenopausal (abanamazinga aphansi e-estrogen namakhono we-choline-synthesizing) adinga ukudla i-choline eningi kunabesifazane abaseseminyakeni yabo yokuzala ().

Futhi okubaluleke nakakhulu, ukuguqulwa okuvamile ezindleleni zomuntu noma isakhi se-PEMT kungenza ukudla okuphansi kwe-choline kube yingozi kakhulu ().

Olunye ucwaningo luthole ukuthi abesifazane abaphethe i-MTHFD1 G1958A polymorphism (ehlobene ne-folate) babephindwe izikhathi eziyi-15 ekuthuthukiseni ukungasebenzi komzimba ekudleni okuphansi kwe-choline ().

Ucwaningo olwengeziwe lukhombisa ukuthi i-rs12325817 polymorphism kuhlobo lwe-PEMT - etholakala cishe kuma-75% wabantu - iphakamisa kakhulu izidingo ze-choline, kanti abantu abane-rs7946 polymorphism bangadinga i-choline eyengeziwe ukuvikela isifo sesibindi esinamafutha ().

Yize kudingeka olunye ucwaningo, kukhona nobunye ubufakazi bokuthi i-rs12676 polymorphism kuhlobo lwe-choline dehydrogenase (CHDH) yenza abantu bathambekele kakhulu ekushodeni kwe-choline - okusho ukuthi badinga ukudla okudliwayo okuphezulu ukuze bahlale bephilile ().

Ngakho-ke, kusho ukuthini lokhu kubantu abashiya ukudla okuphezulu kwesilwane ekudleni kwabo? Uma umuntu enezidingo ezijwayelekile ze-choline kanye nenhlobonhlobo yenhlanhla yezakhi zofuzo, kungenzeka ukuhlala egcwele i-choline ekudleni kwe-vegan (futhi ngokuqinisekile njengomuntu odla imifino odla amaqanda).

Kepha kwabesifazane abasha noma abasanda kuba ngomama, abesilisa, noma abesilisa abaya esikhathini sokuya esikhathini abanamazinga aphansi e-estrogen, kanye nabantu abanokunye kokushintsha okuningi kwezakhi zofuzo okufaka izidingo ze-choline, izitshalo zizodwa kungenzeka zinganikeli ngokwanele lesi sakhi esibucayi.

Kulezo zimo, ukuhamba nge-vegan kungaba yisibonakaliso sokulimala kwemisipha, izinkinga zokuqonda, isifo senhliziyo, nokwanda kwamafutha esibindini.

Ukuhluka komsebenzi we-PEMT nezidingo zomuntu ngamunye ze-choline kunganquma ukuthi ngabe umuntu angakwazi (noma angakwazi) ukuthola i-choline eyanele ekudleni kwe-vegan.

Okubalulekile

Lapho izakhi ezifanele zofuzo (kanye ne-microbial) zisendaweni, izidlo ze-vegan - uma zengezwa ngevithamini B12 edingekayo - zinethuba elikhulu lokuhlangabezana nezidingo zomuntu zokudla okunempilo.

Kodwa-ke, lapho kuvela izindaba ngokuguqulwa kukavithamini A, ukwakheka kwe-gut microbiome, amazinga e-amylase, noma izidingo ze-choline kungena esithombeni, amathuba okuchuma njengesiqalo se-vegan aqala ukwehla.

Isayensi iyaqhubeka nokusekela umbono wokuthi ukuhlukahluka ngakunye kuqhuba impendulo yomuntu ezidlweni ezahlukahlukene. Abanye abantu bamane bakulungele kangcono ukukhothoza abakudingayo ekudleni kwezitshalo - noma bakhiqize abakudingayo ngemishini emihle yomzimba womuntu.