Yimiphi Imikhiqizo Yokuqeda Ukuthuthuka Okuthuthukile (ama-AGE)?

-Delile

• Yini ama-AGE?
• Ukudla kwanamuhla kuxhunyaniswe namazinga aphezulu ama-AGE
• Lapho ama-AGEs eqongelela, angayilimaza kakhulu impilo
• Ukudla okuneminyaka ephansi kungathuthukisa impilo futhi kunciphise ubungozi besifo
• Ngakho-ke kungakanani kakhulu?
• Amathiphu wokwehlisa amazinga we-AGE
• Khetha izindlela ezahlukene zokupheka
• Nciphisa ukudla okuphezulu kuma-AGE
• Yidla ukudla okugcwele ukudla okune-antioxidant-rich
• Hambisa
• Okubalulekile

Ukudla ngokweqile nokukhuluphala kuyaziwa ukuthi kubanga izinkinga ezinkulu zempilo. Zandisa ubungozi bokuthola ukumelana ne-insulin, isifo sikashukela, nesifo senhliziyo ().

Kodwa-ke, ucwaningo luye lwathola ukuthi izinhlanganisela eziyingozi ezibizwa ngemikhiqizo ye-glycation end products (AGEs) nazo zingaba nethonya elinamandla empilweni yakho ye-metabolic - ngaphandle kwesisindo sakho.

Ama-AGEs anqwabelana ngokwemvelo njengoba ukhula futhi adalwa lapho ukudla okuthile kuphekwa emazingeni okushisa aphezulu.

Lo mbhalo uchaza konke odinga ukukwazi ngama-AGE, kufaka phakathi ukuthi ayini nokuthi ungawanciphisa kanjani amazinga akho.

Yini ama-AGE?

Imikhiqizo esezingeni eliphakeme ye-glycation (AGEs) yizakhi eziyingozi ezakhiwa lapho amaprotheni noma amafutha ehlangana noshukela egazini. Le nqubo ibizwa nge- glycation ().

Ama-AGE nawo angakha ekudleni. Ukudla okuye kwachayeka emazingeni okushisa aphezulu, njengalapho kubanjwa, ukuthosa, noma ukwenza i-toast, kuvame ukuba phezulu kakhulu kulezi zinhlanganisela.

Eqinisweni, ukudla kungumnikeli omkhulu wama-AGE.

Ngenhlanhla, umzimba wakho unezindlela zokuqeda lezi zinhlanganisela eziyingozi, kufaka phakathi lezo ezibandakanya umsebenzi we-antioxidant kanye ne-enzymatic (,).

Kodwa-ke, uma usebenzisa ama-AGE amaningi kakhulu - noma amafomu amaningi kakhulu ngokuzenzekelayo - umzimba wakho awukwazi ukuhambisana nokuwaqeda. Ngakho-ke, bayanqwabelana.

Ngenkathi amazinga aphansi ngokuvamile engekho okufanele akhathazeke ngawo, amazinga aphezulu akhonjisiwe abangela ukucindezeleka kwe-oxidative nokuvuvukala ().

Eqinisweni, amazinga aphezulu axhumene nokuthuthukiswa kwezifo eziningi, kufaka phakathi isifo sikashukela, isifo senhliziyo, ukuhluleka kwezinso, ne-Alzheimer's, kanye nokuguga ngaphambi kwesikhathi ().

Ngaphezu kwalokho, abantu abanoshukela ophakeme wegazi, njengalabo abanesifo sikashukela, basengozini enkulu yokukhiqiza ama-AGE amaningi kakhulu, angabe esakha emzimbeni.

Ngakho-ke, ochwepheshe abaningi bezempilo bafuna amazinga e-AGE abe uphawu lwempilo yonke.

Ama-AGE ayizinhlanganisela ezakhiwa emzimbeni lapho amafutha namaprotheni ehlangana noshukela. Lapho zinqwabelana emazingeni aphezulu, zandisa ingozi yezifo eziningi.

Ukudla kwanamuhla kuxhunyaniswe namazinga aphezulu ama-AGE

Okunye ukudla kwesimanje kuqukethe inani eliphakeme kakhulu lama-AGE.

Lokhu ikakhulukazi kungenxa yezindlela ezithandwayo zokupheka ezibeka ukudla emlilweni owomile.

Lokhu kufaka phakathi ukosa inyama, ukosa, ukuwosa, ukubhaka, ukuthosa, ukuheha, ukubilisa, ukugaya, nokwenza i-toast ().

Lezi zindlela zokupheka zingenza ukudla kunambitheke, kunuke, futhi kubukeke kukuhle, kepha kungakhuphula ukudla kwakho kwama-AGE kumazinga angaba yingozi ().

Eqinisweni, ukushisa okomile kungakhuphula inani lama-AGE ngama-10-100 amahlandla okudla okungaphekiwe ().

Ukudla okuthile, njengokudla kwesilwane okunamafutha namaprotheni amaningi, kusengcupheni yokwakheka kwe-AGE ngesikhathi sokupheka ().

Ukudla okuphezulu kuma-AGE kufaka phakathi inyama (ikakhulukazi inyama ebomvu), ushizi othile, amaqanda othosiwe, ibhotela, ushizi kakhilimu, imajarini, imayonnaise, uwoyela namantongomane. Ukudla okuthosiwe nemikhiqizo esetshenzwe kakhulu nayo iqukethe amazinga aphezulu.

Ngakho-ke, noma ngabe indlela odla ngayo ibonakala inempilo efanelekile, ungadla inani elingenampilo lama-AGEs ayingozi ngenxa nje yendlela okuphekwe ngayo ukudla kwakho.

Ama-AGE angakhiwa ngaphakathi komzimba wakho noma ukudla okudlayo. Izindlela ezithile zokupheka zingadala ukuthi amazinga abo ekudleni anyuke kakhulu.

Lapho ama-AGEs eqongelela, angayilimaza kakhulu impilo

Umzimba wakho unezindlela zemvelo zokususa amakhemikhali e-AGE ayingozi.

Kodwa-ke, uma usebenzisa ama-AGE amaningi ekudleni kwakho, azokwakha ngokushesha kunokuba umzimba wakho ungakuqeda. Lokhu kungathinta zonke izingxenye zomzimba wakho futhi kuxhunyaniswe nakho sina Izinkinga zempilo.

Eqinisweni, amazinga aphezulu ahlotshaniswa neningi lezifo ezingamahlalakhona.

Lokhu kufaka phakathi isifo senhliziyo, isifo sikashukela, isifo sesibindi, i-Alzheimer's, isifo samathambo, ukwehluleka kwezinso, nomfutho wegazi ophezulu, phakathi kokunye (,,,).

Ucwaningo olulodwa luhlolisise iqembu labesifazane asebekhulile abangama-559 futhi lathola ukuthi labo abanezinga eliphakeme kakhulu legazi lama-AGE banamathuba acishe aphindwe kabili okubulawa yisifo senhliziyo kunalezo ezinamazinga aphansi kakhulu ().

Olunye ucwaningo luthole ukuthi phakathi kweqembu labantu abanesisindo sokukhuluphala, labo abane-metabolic syndrome babenezinga eliphakeme legazi lama-AGE kunalabo ababephilile ().

Abesifazane abane-polycystic ovary syndrome, isimo se-hormonal lapho amazinga e-estrogen ne-progesterone engalingani, akhonjiswe ukuthi anezinga eliphakeme lama-AGE kunabesifazane abangenalesi simo ().

Ngaphezu kwalokho, ukusetshenziswa kakhulu kwama-AGE ngokudla kuxhunyaniswe ngqo kulezi zifo ezingalapheki (,).

Lokhu kungenxa yokuthi ama-AGEs alimaza amaseli omzimba, akhuthaza ukucindezeleka okwenziwe nge-oxidative nokuvuvukala (,,).

Amazinga aphezulu okuvuvukala isikhathi eside angalimaza zonke izitho emzimbeni ().

Ama-AGEs angakha emzimbeni, abangele ukucindezeleka kwe-oxidative nokuvuvukala okungapheli. Lokhu kwandisa ingozi yezifo eziningi.

Ukudla okuneminyaka ephansi kungathuthukisa impilo futhi kunciphise ubungozi besifo

Ucwaningo lwezilwane nolwabantu luphakamisa ukuthi ukukhawulela ama-AGEs ekudleni kusiza ukuvikela ezifweni eziningi nasekugugeni ngaphambi kwesikhathi ().

Izifundo eziningana zezilwane zikhombisile ukuthi ukudla ukudla okuphansi kwe-AGE kuholela engcupheni ephansi yesifo senhliziyo nesezinso, kukhuphuke ukuzwela kwe-insulin, namazinga aphansi ama-AGE egazini nasezicutshini kuze kufike kuma-53% (,,,,).

Imiphumela efanayo yabonwa ezifundweni zabantu. Ukuvimbela ama-AGE okudla kubantu abaphilile nakulabo abanesifo sikashukela noma isifo sezinso kunciphise izimpawu zokuxineka kwe-oxidative nokuvuvukala (,,).

Ucwaningo lonyaka ongu-1 luphenye imiphumela yokudla okune-low-AGE kubantu abayi-138 abanesisindo sokukhuluphala. Iphawule ukwanda kwe-insulin ukuzwela, ukwehla okuncane kwesisindo somzimba, namazinga aphansi e-AGE, ukucindezeleka okwenziwe nge-oxidative, nokuvuvukala ().

Khonamanjalo, labo abaseqenjini lokulawula balandela indlela yokudla ephezulu kuma-AGE, bedla amakhilogremu angaphezu kwe-12,000 AGE ngosuku. Amakhilogremu we-AGE ilitha ngalinye (kU / l) ngamayunithi asetshenziselwa ukukala amazinga we-AGE.

Ekupheleni kwesifundo, babenamazinga aphezulu we-AGE namamaki wokumelana ne-insulin, ukucindezeleka okwenziwe nge-oxidative, nokuvuvukala ().

Yize ukwehliswa kwama-AGE okudliwayo kukhonjisiwe ukuthi kunikeza izinzuzo zezempilo, njengamanje azikho iziqondiso maqondana nokudla okuphephile futhi okulungile ().

Ukunciphisa noma ukugwema ama-AGE ezidliwayo kukhonjisiwe ukunciphisa amazinga okuvuvukala kanye nengcindezi ye-oxidative, ngaleyo ndlela kwehlise ubungozi besifo esingelapheki.

Ngakho-ke kungakanani kakhulu?

Ukusetshenziswa okujwayelekile kwe-AGE eNew York kucatshangwa ukuthi kungamakhilogremu angama-15,000 AGE ngosuku, nabantu abaningi bedla amazinga aphezulu kakhulu ().

Ngakho-ke, ukudla okuphezulu kwe-AGE kuvame ukubhekiswa njenganoma yini engaphezu kwamakhilogremu ayi-15,000 nsuku zonke, futhi noma yini engaphansi kwalokhu ithathwa njengephansi.

Ukuthola umqondo omubi wokuthi ngabe usebenzisa ama-AGE amaningi kakhulu, cabanga ngendlela odla ngayo. Uma uhlala udla inyama eyosiwe noma eyosiwe, amafutha aqinile, ubisi olunamafutha agcwele, kanye nokudla okusetshenzwe kakhulu, kungenzeka ukuthi usebenzisa amazinga aphezulu kakhulu ama-AGE.

Ngakolunye uhlangothi, uma udla ukudla okunothe ekudleni kwezitshalo, njengezithelo, imifino, okusanhlamvu, nezinhlamvu ezigcwele, futhi udla ubisi olunamafutha amancane nenyama encane, amazinga akho e-AGE cishe ayoba phansi.

Uma ulungisa njalo ukudla ngokushisa okumanzi, okufana namasobho kanye nezitshulu, uzobe futhi usebenzisa amazinga aphansi ama-AGE.

Ukubeka lokhu ngombono, nazi izibonelo zamanani we-AGE ekudleni okuvamile, okuvezwa njengamakhilogremu ilitha ngalinye ():

• 1 iqanda elithosiwe: 1,240 kU / l
• 1 iqanda eliqhuqhiwe: 75 kU / l
• Ama-ounces amabili (ama-57 amagremu) we-bagel ethosiwe: 100 kU / l
• Ama-ounces amabili we-bagel entsha: 60 kU / l
• Isipuni esingu-1 sokhilimu: 325 kU / l
• ¼ inkomishi (59 ml) yobisi lonke: 3 kU / l
• Ama-ounces amathathu wenkukhu eyosiwe: 5,200 kU / l
• Ama-ounces amathathu enkukhu eboshiwe: 1,000 kU / l
• Ama-ounces ama-3 amafries aseFrance: 690 kU / l
• Ama-ounces ama-3 amazambane abhakiwe: 70 kU / l
• Ama-ounces amathathu (ama-gram angu-85) we-steak eboshiwe: 6 600 kU / l
• Ama-ounces amathathu enkomo yenkomo eboshiwe: 2,200 kU / l

Uma uvame ukupheka ukudla emazingeni okushisa aphezulu noma udla ukudla okuningi okusetshenzisiwe, amazinga akho e-AGE mhlawumbe aphezulu.

Amathiphu wokwehlisa amazinga we-AGE

Amasu amaningana angakusiza ukuthi wehlise amazinga akho ama-AGE.

Khetha izindlela ezahlukene zokupheka

Indlela ephumelela kunazo zonke yokunciphisa indlela odla ngayo ama-AGE ukukhetha izindlela zokupheka ezinempilo.

Esikhundleni sokusebenzisa ukushisa okomile okuphezulu, zama ukupheka, ukuzingela ngokungemthetho, ukubilisa nokubilisa.

Ukupheka ngokushisa okumanzi, emazingeni okushisa aphansi, nangezikhathi ezimfushane, konke kusiza ukugcina ukwakheka kwe-AGE kuphansi ().

Ngaphezu kwalokho, ukupheka inyama enezithako ezine-asidi, njengeviniga, ujusi wetamatisi, noma ujusi kalamula, kunganciphisa ukukhiqizwa kwe-AGE kufika ku-50% ().

Ukupheka ngaphezulu kwezindawo zobumba - kunokuba ngqo kwensimbi - kunganciphisa nokukhiqizwa kwe-AGE. Abapheki abahamba kancane kucatshangwa ukuthi kungenye yezindlela ezinempilo kakhulu zokupheka ukudla.

Nciphisa ukudla okuphezulu kuma-AGE

Ukudla okuthosiwe futhi okusetshenzwe kakhulu kunamazinga aphezulu ama-AGE.

Ukudla okuthile, njengokudla kwezilwane, nakho kuvame ukuba ngaphezulu kuma-AGE. Lokhu kufaka phakathi inyama (ikakhulukazi inyama ebomvu), ushizi othize, amaqanda othosiwe, ibhotela, ushizi kakhilimu, imajarini, imayonnaise, uwoyela namantongomane ().

Zama ukuqeda noma ukhawulele lokhu kudla bese ukhetha ukudla okusha, okuphelele, okungaphansi kuma-AGE.

Isibonelo, ukudla okufana nezithelo, imifino, nezinhlamvu ezigcwele kunamazinga aphansi, noma ngabe kuphekiwe ().

Yidla ukudla okugcwele ukudla okune-antioxidant-rich

Ezifundweni zaselabhorethri, ama-antioxidants emvelo, njengevithamini C kanye nequercetin, akhonjisiwe ukuvimbela ukwakheka kwe-AGE ().

Ngaphezu kwalokho, izifundo eziningana zezilwane zikhombisile ukuthi ezinye izitshalo zemvelo zinganciphisa imiphumela emibi yezempilo yama-AGE (,).

Enye yazo i-curcumin ehlanganisiwe, etholakala ku-turmeric. I-Resveratrol, etholakala ezikhunjeni zezithelo ezimnyama njengamagilebhisi, ama-blueberries, nama-raspberry nawo angasiza (,).

Ngakho-ke, ukudla okugcwele izithelo ezimibalabala, imifino, amakhambi nezinongo kungasiza ekuvikeleni emiphumeleni elimazayo yama-AGE.

Hambisa

Ngaphandle kokudla, indlela yokuphila engasebenzi ingadala ukuthi amazinga e-AGE enyuke kakhulu.

Ngokuphambene nalokho, ukuvivinya umzimba njalo kanye nendlela yokuphila esebenzayo kukhonjisiwe ukunciphisa inani lama-AGE emzimbeni (,).

Ucwaningo olulodwa kwabesifazane abaphakathi kweminyaka engu-17 bathola ukuthi labo abanyusa inani lezinyathelo abazithatha ngosuku babhekana nokwehla kwamazinga e-AGE ().

Ukukhetha izindlela zokupheka ezinempilo, ukunciphisa ukudla okuphezulu kuma-AGE, ukudla ukudla okune-antioxidant, nokuzivocavoca njalo kungasiza ekwehliseni amazinga e-AGE emzimbeni.

Okubalulekile

Ukudla kwesimanje kunikela emazingeni aphezulu ama-AGE ayingozi emzimbeni.

Lokhu kumayelana nokuthi, njengoba amazinga aphezulu e-AGE axhunyaniswa nezifo eziningi ezingamahlalakhona. Izindaba ezimnandi ukuthi wehlisa amazinga akho ngamasu ambalwa alula.

Khetha ukudla okuphelele, izindlela zokupheka ezinempilo, nendlela yokuphila esebenzayo ukuvikela impilo yakho.