Izibonelelo zezeMpilo eziSekwe kubungqina ezi-10 zokuzila ukutya okungapheliyo

Umxholo

• 1. Ukuzila ukutya okungapheliyo Umsebenzi weSeli, iiGenesis neeHormones
• 2. Ukuzila ukutya okungapheliyo kunokukunceda ukuba wehlise ubunzima kunye neBelly Fat
• 3. Ukuzila ukutya okungapheliyo kunokunciphisa ukunganyangeki kwe-insulin, kunciphisa umngcipheko wohlobo lweswekile 2
• Ukuzila ukutya okungapheliyo kunokunciphisa uxinzelelo lwe-oxidative kunye nokudumba emzimbeni
• 5. Ukuzila ukutya okungapheliyo kunokuba luncedo kwimpilo yentliziyo
• 6. Ukuzila ukutya okungapheliyo kuqhubela kwiinkqubo ezahlukeneyo zokuLungiswa kweselula
• 7. Ukuzila ukutya okungapheliyo kunokunceda ukukhusela umhlaza
• 8. Ukuzila ukutya okungapheliyo kulungile kwiBongo yakho
• 9. Ukuzila ukutya okungapheliyo kunokunceda ukukhusela isifo se-Alzheimer's
• 10. Ukuzila ukutya okungapheliyo kungandisa ubomi bakho, kukuncede uphile ixesha elide

Ukuzila okungapheliyo yipatheni yokutya apho ujikeleza phakathi kwamaxesha okutya nokuzila ukutya.

Zininzi iindlela ezahlukeneyo zokuzila ukutya, ezinje nge-16/8 okanye i-5: iindlela ze-2.

Izifundo ezininzi zibonisa ukuba inokuba nezibonelelo ezinamandla zomzimba kunye nengqondo.

Nazi izibonelelo ze-10 ezisekwe kubungqina bezempilo bokuzila ukutya okwexeshana.

1. Ukuzila ukutya okungapheliyo Umsebenzi weSeli, iiGenesis neeHormones

Xa ungatyi okwethutyana, izinto ezininzi zenzeka emzimbeni wakho.

Umzekelo, umzimba wakho uqalisa iinkqubo ezibalulekileyo zokulungisa iiselfowuni kwaye utshintshe amanqanaba ehomoni ukwenza ukuba amanqatha omzimba agcinwe afikeleleke ngakumbi.

Nazi ezinye zeenguqu ezenzeka emzimbeni wakho ngexesha lokuzila:

• Amanqanaba e-insulin: Amanqanaba egazi e-insulin ehla kakhulu, okuququzelela ukutshiswa kwamafutha ().
• Ukukhula komntu ihomoni: Amanqanaba egazi okukhula kwehomoni anokunyuka kangangesihlandlo esi-5 (,). Amanqanaba aphezulu ale hormone aququzelela ukutshiswa kwamafutha kunye nokufumana izihlunu, kwaye unezinye izibonelelo ezininzi (,).
• Ukulungiswa kwamaselula: Umzimba ukhuthaza iinkqubo zokulungiswa kwamaselula, ezifana nokususa inkunkuma kwiiseli ().
• Intetho yeGene: Kukho utshintsho oluluncedo kwiijeni ezininzi kunye neemolekyuli ezinxulumene nokuphila ixesha elide kunye nokukhuselwa kwizifo (,).

Uninzi lwezibonelelo zokuzila ukutya okwexeshana zinxulumene nolu tshintsho kwiihomoni, ukubonakaliswa kofuzo kunye nokusebenza kweeseli.

Xa uzila ukutya, amanqanaba e-insulin ayahla kwaye ukukhula kwamahomoni kuyanda. Iiseli zakho nazo ziqala iinkqubo zokulungiswa kwamaselula kwaye zitshintshe ukuba zeziphi iintlobo zofuzo ezibonisa.

2. Ukuzila ukutya okungapheliyo kunokukunceda ukuba wehlise ubunzima kunye neBelly Fat

Uninzi lwabo bazama ukuzila ukutya okukhawulezileyo bayayenza ukuze banciphise umzimba ().

Ukuthetha ngokubanzi, ukuzila ukutya kuya kukwenza utye ukutya okumbalwa.

Ngaphandle kokuba uhlawule ngokutya ngakumbi ngexesha lokutya, uya kugqiba uthathe iikhalori ezimbalwa.

Ukongeza, ukuzila okukhawulezileyo kuphucula ukusebenza kwehomoni ukuququzelela ukwehla kobunzima.

Amanqanaba asezantsi e-insulin, ukukhula okuphezulu kwamahomoni kunye namanani anyukayo e-norepinephrine (noradrenaline) konke kukonyusa ukonakala kwamafutha omzimba kunye nokwenza lula ukusetyenziswa kwawo kwamandla.

Ngesi sizathu, ukuzila ukutya kwexesha elifutshane ngokwenene ukwanda umlinganiselo wakho wokunciphisa umzimba ngo-3.6-14%, ukunceda ukuba utshise ii-calories ezingaphezulu (,).

Ngamanye amagama, ukuzila okukhawulezileyo kusebenza kumacala omabini e-calorie equation. Iyonyusa izinga lokucolwa komzimba (inyusa iikhalori ngaphandle) kwaye inciphise ukutya okutyayo (kunciphisa iikhalori).

Ngokwe-2014 yokuphononongwa koncwadi lwezenzululwazi, ukuzila ukutya okungaphakathi kunokubangela ukunciphisa umzimba nge-3-8% ngaphezulu kweeveki ezi-3 ukuya kwezi-24 (12). Esi sisixa esikhulu.

Abantu baphinde baphulukana ne-4-7% yomjikelo wesinqe sabo, ebonisa ukuba baphulukene namanqatha amaninzi esiswini, amanqatha ayingozi kwisisu esiswini esibangela izifo.

Olunye uphononongo lophononongo lukwabonakalise ukuba ukuzila ukutya okwethutyana kubangele ukulahleka kwemisipha kancinci kunesithintelo sekhalori eqhubekayo ().

Zonke izinto eziqwalaselweyo, ukuzila ukutya okukhawulezileyo kunokuba sisixhobo esinamandla sokulahleka kobunzima. Iinkcukacha ezithe kratya apha: Ukuzila ukutya okungapheliyo kunokuNceda njani ukuba wehlise ubunzima.

Ukuzila ukutya okungapheliyo kukunceda utye iikhalori ezimbalwa, ngelixa usonyusa imetabolism kancinane. Sisixhobo esisebenzayo ukunciphisa umzimba kunye namafutha esisu.

3. Ukuzila ukutya okungapheliyo kunokunciphisa ukunganyangeki kwe-insulin, kunciphisa umngcipheko wohlobo lweswekile 2

Uhlobo lwe-2 lweswekile sele luxhaphake ngendlela emangalisayo kumashumi eminyaka akutshanje.

Eyona nto iphambili kuyo ngamanqanaba eswekile ephezulu yegazi kwimeko yokuxhathisa kwe-insulin.

Nantoni na enciphisa ukunganyangeki kwe-insulin kufuneka incede ukuthoba iswekile yegazi kwaye ikhusele kuhlobo lweswekile yesi-2.

Into enomdla kukuba, ukuzila ukutya okwethutyana kubonisiwe ukuba kunezibonelelo eziphambili zokunganyangeki kwe-insulin kwaye kukhokelele kunciphiso olunomdla kumanqanaba eswekile yegazi (12).

Kwizifundo zabantu ngokuzila ukutya okwexeshana, ukuzila ukutya iswekile yegazi kuncitshisiwe nge-3-6%, ngelixa i-insulin yokuzila ukutya incitshisiwe yi-20-31% (12).

Olunye uphononongo olwenziwe kwiigundane zeswekile lubonakalise ukuba ukuzila ukutya okukhawulezileyo kukhuselekile ekonakaleni kwezintso, enye yezona ngxaki zinkulu zesifo seswekile ().

Oko kuthetha oku, kukuba ukuzila ukutya okukhawulezileyo kunokukhusela kakhulu abantu abasemngciphekweni wokuphuhliswa kweswekile sesi-2.

Nangona kunjalo, kunokubakho iyantlukwano phakathi kwabantu besini esahlukileyo. Olunye uphononongo kwabasetyhini lubonise ukuba ulawulo lweswekile esegazini lwaye lwanda emva kwentsuku ezingama-22 zokuzila ukutya ().

Ukuzila okungapheliyo kunokunciphisa ukunganyangeki kwe-insulin kunye namanqanaba eswekile esezantsi egazini, ubuncinci emadodeni.

Ukuzila ukutya okungapheliyo kunokunciphisa uxinzelelo lwe-oxidative kunye nokudumba emzimbeni

Uxinzelelo lwe-oxidative lelinye lamanyathelo okuguga kunye nezifo ezininzi ezingapheliyo ().

Ibandakanya iimolekyuli ezingazinzanga ezibizwa ngokuba zii-radicals zasimahla, ezisabela kwezinye iimolekyuli ezibalulekileyo (njengeprotein kunye ne-DNA) kwaye zibonakalise (15).

Izifundo ezininzi zibonisa ukuba ukuzila ukutya okungaphakathi kunokuphakamisa ukuxhathisa komzimba kuxinzelelo lwe-oxidative (16,).

Ukongeza, uphononongo lubonisa ukuba ukuzila ukutya okungaphakathi kunokunceda ukulwa nokudumba, omnye umqhubi ophambili wazo zonke iintlobo zezifo eziqhelekileyo (,,).

Izifundo zibonisa ukuba ukuzila ukutya okungaphakathi kunokunciphisa umonakalo we-oxidative kunye nokudumba emzimbeni. Oku kufanele ukuba kube nezibonelelo ngokuchasene nokuguga kunye nophuhliso lwezifo ezininzi.

5. Ukuzila ukutya okungapheliyo kunokuba luncedo kwimpilo yentliziyo

Isifo sentliziyo okwangoku ngoyena mbulali ubalaseleyo ().

Kuyaziwa ukuba izinto zokumakisha ezahlukeneyo zempilo (ezibizwa ngokuba "zizinto ezinobungozi") zinxulunyaniswa nokwanda okanye ukwehla komngcipheko wesifo sentliziyo.

Ukuzila okungapheliyo kubonisiwe ukuphucula iimeko ezinobungozi ezahlukeneyo, kubandakanya uxinzelelo lwegazi, iyonke kunye ne-LDL ye-cholesterol, i-triglycerides yegazi, amanqaku okumakisha kunye namanqanaba eswekile yegazi (12,, 22, 23).

Nangona kunjalo, okuninzi koku kusekwe kwizifundo zezilwanyana. Iziphumo kwimpilo yentliziyo kufuneka zifundwe ngakumbi ebantwini ngaphambi kokuba kwenziwe izindululo.

Izifundo zibonisa ukuba ukuzila ukutya okwexeshana kunokuphucula umngcipheko wesifo sentliziyo njengoxinzelelo lwegazi, amanqanaba e-cholesterol, i-triglycerides kunye neempawu zokukrala.

6. Ukuzila ukutya okungapheliyo kuqhubela kwiinkqubo ezahlukeneyo zokuLungiswa kweselula

Xa sizila ukutya, iiseli emzimbeni ziqala inkqubo yeseli "yokususa inkunkuma" ebizwa ngokuba yi-autophagy (,).

Oku kubandakanya iiseli ezophukayo kunye nokucola iiproteni ezaphukileyo nezingasebenziyo ezakha ngaphakathi kweeseli ngokuhamba kwexesha.

Ukwanda kwe-autophagy kunokubonelela ngokukhusela kwizifo ezininzi, kubandakanya umhlaza kunye nesifo se-Alzheimer's (,).

Ukuzila ukutya kudala indlela ye-metabolic ebizwa ngokuba yi-autophagy, esusa inkunkuma kwiiseli.

7. Ukuzila ukutya okungapheliyo kunokunceda ukukhusela umhlaza

Umhlaza sisifo esoyikekayo, esibonakaliswa kukungalawuleki kokukhula kweeseli.

Ukuzila ukutya kubonisiwe kuneziphumo ezininzi eziluncedo kwimetabolism enokuthi ikhokelele ekunciphiseni umngcipheko womhlaza.

Nangona izifundo zabantu zifuneka, ubungqina obuthembisayo obuvela kwizifundo zezilwanyana bubonisa ukuba ukuzila ukutya okungaphakathi kunokunceda ukuthintela umhlaza (,,,).

Kukwakho nobunye ubungqina kwizigulana ezinomhlaza wabantu, ezibonisa ukuba ukuzila ukutya kunciphise iziphumo ezahlukeneyo zechemotherapy ().

Ukuzila ukutya okungapheliyo kubonisiwe ukunceda ukuthintela umhlaza kwizifundo zezilwanyana. Elinye iphepha ebantwini libonise ukuba linokunciphisa iziphumo ebezingalindelekanga ezibangelwa yichemotherapy.

8. Ukuzila ukutya okungapheliyo kulungile kwiBongo yakho

Into elungileyo emzimbeni ihlala ilungile kwingqondo.

Ukuzila okungapheliyo kuphucula izinto ezahlukeneyo zemetabolism ezaziwayo ukuba zibalulekile kwimpilo yengqondo.

Oku kubandakanya ukunciphisa uxinzelelo lwe-oxidative, ukunciphisa ukudumba kunye nokunciphisa amanqanaba eswekile yegazi kunye nokumelana ne-insulin.

Izifundo ezininzi kwiigundane zibonise ukuba ukuzila okukhawulezileyo kunokunyusa ukukhula kweeseli zemithambo-luvo ezintsha, ekufuneka zinezibonelelo zomsebenzi wobuchopho (, 33).

Ikwonyusa amanqanaba ehomoni yengqondo ebizwa ngokuba yi-brain-derived neurotrophic factor (BDNF) (,,), ukunqongophala kwayo kuye kwanyanzeleka kuxinzelelo nakwezinye iingxaki zengqondo ().

Izifundo zezilwanyana zikwabonakalisile ukuba ukuzila ukutya okukhawulezileyo kukhusela umonakalo wengqondo ngenxa yemivumbo ().

9. Ukuzila ukutya okungapheliyo kunokunceda ukukhusela isifo se-Alzheimer's

Isifo se-Alzheimer sisifo esiqhelekileyo se-neurodegenerative.

Akukho lunyango lufumanekayo kwi-Alzheimer's, ke ukuthintela ukuba kungabonakali kwindawo yokuqala kubalulekile.

Uphononongo olwenziwe kwiigundane lubonisa ukuba ukuzila ukutya okungaphakathi kunokulibazisa ukuqala kwesifo se-Alzheimer okanye kunciphise ubuzaza baso ().

Kuluhlu lweengxelo zamatyala, ungenelelo lwendlela yokuphila olubandakanya ukuzila ukutya kwexesha elifutshane yonke imihla lukwazile ukuphucula kakhulu iimpawu ze-Alzheimer kwizigulana ezi-9 kwezi-10 (39).

Izifundo zezilwanyana zikwacebisa ukuba ukuzila kunokukhusela kwezinye izifo ezingena gazi, kubandakanya isifo sikaParkinson kunye nesikaHuntington (,).

Nangona kunjalo, uphando oluthe kratya ebantwini luyafuneka.

Izifundo kwizilwanyana zicebisa ukuba ukuzila ukutya okukhawulezileyo kunokuzikhusela kwizifo ze-neurodegenerative ezifana nesifo se-Alzheimer's.

10. Ukuzila ukutya okungapheliyo kungandisa ubomi bakho, kukuncede uphile ixesha elide

Enye yezona zinto zinomdla kakhulu ekuzileni ngokukhawuleza kunokuba kukukwazi ukwandisa ixesha lokuphila.

Izifundo kwiigundane zibonise ukuba ukuzila ukutya okwexeshana kwandisa ubomi ngendlela efanayo nokuthintelwa kwekhalori rhoqo (42, 43).

Kwezinye zezi zifundo, iziphumo bezimangalisa kakhulu. Kwenye yazo, iigundane ezazizila yonke imihla yayihlala i-83% ixesha elide kuneempuku ezingakhange zikhawuleze (44).

Nangona oku kukude kungqinisiswe ebantwini, ukuzila ukutya okwexeshana kuye kwathandwa kakhulu phakathi kwesihlwele esichasene nokwaluphala.

Ngokunikwa izibonelelo ezaziwayo zemetabolism kunye nazo zonke iintlobo zokumakisha zempilo, iyavakala into yokuba ukuzila ukutya okwexeshana kunokukunceda uphile ubomi obude kunye nobusempilweni.

Unokufumana ulwazi oluthe kratya malunga nokuzila ukutya okwangoku kweli phepha: Ukuzila ukutya okungapheliyo 101 - Isikhokelo saBaqalayo.