Izizathu ezi-4 zokuba abanye abantu baqhube kakuhle njengezityalo (ngelixa abanye bengenzi)

Umxholo

• 1. Uguquko lweVitamin A
• 2. Gut microbiome kunye nevithamini K2
• 3. Ukunyamezelana kwe-Amylase kunye nesitashi
• Umsebenzi we-PEMT kunye ne-choline
• Umgca wezantsi

Ingxoxo-mpikiswano malunga nokuba i-veganism kukutya okusempilweni ebantwini okanye umkhondo okhawulezayo wokusilela ubusoloko ususela mandulo (okanye ubuncinci, okoko kwafika u-Facebook).

Impikiswano inyuselwa ngamabango abukhali macala omabini ocingo. Iimvumba zexesha elide zibika impilo entle, ngelixa ezangaphambili iivegans zibalisa ukwehla kwabo ngokuthe ngcembe okanye ngokukhawuleza.

Ngethamsanqa, inzululwazi isondela ekuqondeni ukuba kutheni abantu bephendula ngokwahlukileyo kwizidlo zokutya eziphantsi okanye ezingenasilwanyana-ngempendulo enkulu esekwe kwimfuza nakwimpilo yamathumbu.

Nokuba ukutya kwe-vegan kwanele kangakanani ekubonakaleni ephepheni, umahluko kwimetabolism unokumisela ukuba umntu uyaphumelela okanye uyaphambuka xa engenanyama-nangaphaya.

1. Uguquko lweVitamin A

I-Vitamin A yinkwenkwezi eyinyani yokwenyani kwilizwe elinesondlo. Inceda ukugcina umbono, ixhasa amajoni omzimba, ikhuthaza ulusu olusempilweni, inceda ekukhuleni okuqhelekileyo kunye nasekuphuhleni, kwaye ibalulekile ekusebenzeni kokuzala, phakathi kweminye imisebenzi ().

Ngokuchasene nenkolelo edumileyo, ukutya kwezityalo akuqulathanga ivithamin A yokwenyani (eyaziwa ngokuba yi-retinol). Endaweni yokuba ziqulathe i-vitamin A precursors, eyona idumileyo yi-beta carotene.

Amathumbu kunye nesibindi, i-beta carotene iguqulwa ibe yi-vitamin A yi-enzyme beta-carotene-15,15'-monooxygenase (BCMO1) -inkqubo ethi xa isebenza kakuhle, umzimba wakho wenze i-retinol kukutya kwezityalo njengeminqathe kunye nencasa iitapile.

Ngokuqhelekileyo, ukutya kwezilwanyana kunika i-vitamin A ngendlela ye-retinoids, engadingi ukuguqulwa kwe-BCMO1.

Nazi iindaba ezimbi. Utshintsho oluninzi lwe-gene lunokuthi lubambe umsebenzi we-BCMO1 kwaye luthintele ukuguqulwa kwe-carotenoid, kubonelela ukutya kwezityalo kungonelanga njengemithombo ye-vitamin A.

Umzekelo, iipolymorphism ezibini eziqhelekileyo kwi-BCMO1 gene (i-R267S kunye ne-A379V) ngokudibeneyo inokunciphisa ukuguqulwa kwe-beta carotene ngama-69%. Ukutshintsha okungaqhelekanga (T170M) kunokunciphisa ukuguqulwa malunga neepesenti ezingama-90 kubantu abaphethe iikopi ezimbini (, 3).

Lilonke, malunga neepesenti ezingama-45 zabemi baphethe ii-polymorphism ezibenza babe "ngabaphenduli abaphantsi" kwi-beta carotene ().

Ngaphaya koko, uninzi lwezinto ezingezizo ezemfuza lunokunciphisa ukuguqulwa kwe-carotenoid kunye nokufakwa emanzini, kubandakanya nokusebenza okuncinci kwe-thyroid, impilo yempilo yamathambo, utywala, isifo sesibindi kunye nokusilela kwe-zinc (,,).

Ukuba nayiphi na kwezi iphoswe kumxube we-genetic-converter-converter, ukubanakho ukuvelisa i-retinol kukutya kwezityalo kungancipha ngakumbi.

Ke, kutheni le nto kungengombandela ugcwele kangaka ubangela ubhubhane ngobuninzi bevithamini A? Elula: Kwilizwe laseNtshona, ii-carotenoids zibonelela ngaphantsi kwe-30% yabantu abathatha ivithamin A, ngelixa ukutya kwezilwanyana kubonelela ngaphezulu kwe-70% ().

I-omnivorous BCMO1 mutant can skate by vithamin A evela kwimithombo yezilwanyana, ngolonwabo ungayazi imfazwe ye-carotenoid eqhubeka ngaphakathi.

Kodwa kwabo bavavanya iimveliso zezilwanyana, iziphumo zohlobo olungasebenziyo lwe-BCMO1 ziya kubonakala ngokucacileyo-kwaye ekugqibeleni zibe yingozi.

Xa abaguquleli abahluphekileyo behamba nge-vegan, banokutya iminqathe kude kube ziorenji ebusweni (!) Ngaphandle kokufumana ivithamin A eyoneleyo yempilo efanelekileyo.

Amanqanaba eCarotenoid anyuka ngokulula (i-hypercarotenemia), ngelixa i-vitamin A nosedives nosesives (hypovitaminosis A), ekhokelela ekuswelekeni phakathi kokutya okwaneleyo (3).

Nkqu nakwimifuno eguqula okuphantsi, ivithamin A yomxholo wobisi kunye namaqanda (angabambi ikhandlela kwiimveliso zenyama ezinjengesibindi) isenokungabi nakho ukuthintela ukunqongophala, ngakumbi ukuba imiba yokufunxa nayo iyadlala.

Ayothusi into yokuba iziphumo zokungonelanga kwevithamini A zizibuko kwiingxaki ezichazwe zezinye iivenji kunye nemifuno.

Ukungasebenzi kakuhle kwe-thyroid, ukungaboni ebusuku kunye neminye imiba yokubona, ukungakhuseleki komzimba (ukubanda ngakumbi kunye nosulelo), kunye neengxaki nge-enamel yamazinyo konke kunokubangelwa kukungabikho kakuhle kwe-vitamin A (, 10,,).

Okwangoku, ii-vegans ezinomsebenzi oqhelekileyo we-BCMO1 otya ukutya okuninzi okune-carotenoid zinokuvelisa i-vitamin A ngokwaneleyo ekutyeni kwezityalo ukuze uhlale usempilweni.

Abantu abaguquleli be-carotenoid abasebenza ngokufanelekileyo banokufumana i-vitamin A eyaneleyo kwizidlo ze-vegan, kodwa abaguquleli abahlwempuzekileyo banokusilela nangona ukutya kwabo kudibana namanqanaba acetyiswayo.

2. Gut microbiome kunye nevithamini K2

I-gut microbiome yakho - ingqokelela yezinto eziphilayo kwikholoni yakho-yenza inani elixakekileyo lemisebenzi, ukusukela kukudityaniswa kwezondlo ukuya kukuvumba kwefayibha ukuya kwi-toxin neutralization (13).

Kukho ubungqina obaneleyo bokuthi i-gut microbiome yakho iguquguqukayo, kunye neebacteria eziguqukayo ekuphenduleni ukutya, ubudala, kunye nokusingqongileyo. Kodwa uninzi lweentsholongwane zakho zokuhlala zikwazizuzile njengelifa okanye zenziwe ngenye indlela ukususela ebusheni (13,).

Umzekelo, amanqanaba aphezulu e- IBifidobacteria zinxulunyaniswa nofuzo lokuqhubeka kwe-lactase (ebonisa into yemfuza kwi-microbiome), kunye neentsana ezizalwe zangasese zikhupha inqwaba yazo yokuqala yeentsholongwane kumjelo wokuzalwa, zikhokelela kubume beebhakteria ezahlukileyo kwixesha elide ukusuka kwiintsana ezizalwe ngecandelo le-cearean (15,).

Ukongeza, ukwenzakala kwi-microbiome- njengokucinywa kwebhaktiriya kwii-antibiotics, i-chemotherapy, okanye izifo ezithile-kunokubangela utshintsho olusisigxina kuluntu olwalusempilweni kwabagxeki bamathumbu.

Kukho ubungqina bokuba ezinye iintsholongwane azibuyeli kwimeko yazo yangaphambili emva kokubhencwa kwe-antibiotic, ukuzinza endaweni yoko kumanqanaba amancinci (,,,,).

Ngamanye amagama, ngaphandle kokuguquguquka kwe-gut microbiome, unokuthi "unamathele" kwiimpawu ezithile ngenxa yeemeko ezingaphaya kolawulo lwakho.

Ke, kutheni le nto ibalulekile i-vegans? I-gut microbiome yakho idlala indima ebalulekileyo kwindlela ophendula ngayo kukutya okwahlukileyo kunye nokwenza izinto ezithile zokutya, kwaye ezinye iindawo zokuhlala iintsholongwane zinokuba nobubele kune-veg kunabanye.

Umzekelo, amabacteria athile emathunjini ayimfuneko ekwenzeni i-vitamin K2 (menaquinone), isondlo esinenzuzo eyahlukileyo kwimpilo yamathambo (kubandakanya amazinyo), ubuntununtunu be-insulin, kunye nempilo yentliziyo, kunye neprostate kunye nokuthintela umhlaza wesibindi (22,,, , 27, 28,,).

Abona bavelisi baphambili be-K2 babandakanya ezithile IiBacteroides iintlobo, Prevotella iintlobo, Escherichia coli, kunye UKlebsiella pneumoniae, kunye ne-gram-positive, anaerobic, ii-microbes ezingafakwanga (31).

Ngokungafaniyo no-vitamin K1, ogcwele imifuno enamagqabi, ivithamin K2 ifunyanwa phantse kuphela kukutya kwezilwanyana - eyona nto iphambili ekubeni yimveliso yeembotyi zesoya ebizwa ngokuba yi-natto, enencasa enokuthi ichazwe ngokungafaniyo "ifunyenwe" (32).

Uphononongo lubonakalisile ukuba ukusetyenziswa kwezibulala-ntsholongwane ngokubonakalayo kunciphisa amanqanaba e-vitamin K emzimbeni ngokutshabalalisa iintsholongwane ezinoxanduva lwe-K2 synthesis ().

Kwaye olunye ungenelelo ngoncedo lufumanise ukuba xa abathathi-nxaxheba bebekwa kwisityalo esiphakamileyo, inyama ephantsi (engaphantsi kwee-ounces ezi-2 zemihla ngemihla) ukutya, eyona nto ibalulekileyo kumanqanaba abo e-fecal K2 yayingumlinganiso Prevotella, IiBacteroides, kunye I-Escherichia / Shigella Iintlobo emathunjini abo ().

Ke, ukuba i-microbiome yomntu imfutshane kwi-vitamin-K2-evelisa ibhaktiriya- nokuba ivela kwizinto zemvelo, okusingqongileyo, okanye ukusetyenziswa kweyeza-kunye nokutya kwezilwanyana kuyasuswa kwi-equation, amanqanaba e-vitamin K2 anokuntywila kumanqanaba abuhlungu.

Nangona uphando ngesihloko lunqabile, oku kunokuphanga iivenji (kunye nabanye abatya inyama) zezipho ezininzi ezinikwa yi-K2- ezinokuba negalelo kwiingxaki zamazinyo, umngcipheko omkhulu wokuqhekeka kwamathambo, kunye nokunciphisa ukhuseleko kwisifo seswekile, isifo sentliziyo, kunye nezinye iicancer .

Ngokuchaseneyo, abantu abane-robust, i-K2-synthesizing microbiome (okanye ngubani ochonga njenge-natto gourmands) banakho ukufumana ngokwaneleyo le vithamini kwisidlo se-vegan.

Imifuno ngaphandle kweebhaktiriya ezaneleyo zokwenza i-vitamin K2 inokuba neengxaki ezinxulumene nokutya okungonelanga, kubandakanya umngcipheko ophezulu wemicimbi yamazinyo kunye nezifo ezingapheliyo.

3. Ukunyamezelana kwe-Amylase kunye nesitashi

Nangona ngokuqinisekileyo kukho ukungafani, izidlo ezingenanyama zihlala ziba zii-carbohydrate ezingaphezulu kunezo zine-omnivorous ngokupheleleyo (, 36,).

Ngapha koko, ezinye zezona zidlo zidumileyo zisekwe kwi-80% yeempawu zecarb (eza ubukhulu becala zisuka kwizithole ezinesitatshi, iimbotyi kunye nezilimo eziyizigaxa), kubandakanya iPritikin Programme, iDean Ornish Programme, iMcDougall Programme, kunye nokutya kukaCaldwell Esselstyn kwentliziyo Ukuguqulwa kwesifo (38,, 40,).

Ngelixa ezi ndlela zokutya zinerekhodi enomtsalane kuyo yonke, inkqubo ka-Esselstyn, umzekelo, iyisulunge ngokukuko imisitho yentliziyo kwabo babambelela ngenkuthalo - abanye abantu baxela iziphumo ezinencasa ezimbalwa emva kokutshintshela kwizidlo ezinesitatshi esikhulu (42).

Kutheni le nto umahluko omkhulu ekuphenduleni? Impendulo inokuthi, kwakhona, ilalele kwimfuza yakho- kunye nasemathe akho.

Amathe omntu aqukethe I-alpha-amylase, i-enzyme evula iimolekyuli zesitatshi kwiishukela ezilula ngehydrolysis.

Kuxhomekeka ekubeni zingaphi iikopi zohlobo lwe-amylase-coding gene (AMY1) oluthweleyo, kunye neendlela zokuphila ezinje ngoxinzelelo kunye nesingqisho se-circadian, amanqanaba e-amylase anokuvela "kungabonakali" ukuya kwi-50% yeeprotheyini zizonke kumathe akho ().

Ngokubanzi, abantu abavela kwiinkcubeko ezinesitatshi (njengamaJapan) bahlala bephethe iikopi ezininzi ze-AMY1 (kwaye banamanqanaba aphezulu e-amylase amathe) kunabantu abaphuma kwimbali ababexhomekeke ngakumbi kumanqatha nakwiiproteni, bekhomba kwindima yoxinzelelo olukhethiweyo ( ).

Ngamanye amagama, iipateni ze-AMY1 zibonakala zinxibelelene nokutya kwendabuko yookhokho bakho.

Nantsi ke le nto ibalulekileyo: Ukuveliswa kwe-Amylase kunefuthe elibi kwindlela ekucola ngayo ukutya okunesitatshi- nokuba ezo zinto zithumela iswekile yegazi lakho kwirollercoaster engathobeliyo okanye ngokungangxoli.

Xa abantu abane-amylase esezantsi besitya isitatshi (ngakumbi iifom ezicokisekileyo), bafumana i-spikes egudileyo, ehlala ixesha elide xa kuthelekiswa nezo zinamazinga aphezulu e-amylase ().

Ayothusi into yokuba abavelisi be-amylase esezantsi banomngcipheko ophakamileyo wesifo se-metabolic kunye nokutyeba kakhulu xa besitya izidlo ezisemgangathweni ().

Oku kuthetha ntoni kubantu abatya inyama kunye nemifuno?

Nangona umba we-amylase ufanelekile kuye nakubani na onomlomo, ukutya okusekwe kwizityalo kugxile kukutya okuziinkozo, iimbotyi, kunye nezilimo eziyizigaxa (njengeenkqubo ezikhankanywe ngasentla zePritikin, iOrnish, iMcDougall, kunye neenkqubo zika-Esselstyn) zinokuzisa ukunganyamezelani kwe-carb ngaphambili.

Kubavelisi be-amylase esezantsi, ukonyuka kokutya okunesitatshi okunokubakho kunokuba neziphumo ezibi- ezinokubangela ukulawulwa kweswekile egazini, ukuthoba kakhulu kunye nokuzuza ubunzima.

Kodwa kumntu onomatshini we-metabolic ukukhupha i-amylase eninzi, ukuphatha i-carb ephezulu, ukutya okusekwe kwizityalo kunokuba sisiqwenga sekhekhe.

Amanqanaba e-salivary amylase anefuthe kwindlela (okanye ngokungalunganga) abantu abahlukeneyo abenza ngayo kwisitatshi okanye ukutya kwezityalo.

Umsebenzi we-PEMT kunye ne-choline

I-Choline ibalulekile kodwa ihlala ityeshelwa ukuba ibandakanyeke kwimetabolism, impilo yengqondo, ukuhlanganiswa kwe-neurotransmitter, ukuthuthwa kwe-lipid, kunye ne-methylation ().

Nangona ingakhange ifumane i-airtime yamajelo eendaba njengezinye izondlo-du-jour (njenge-omega-3 fatty acids kunye nevithamin D), ayibalulekanga kangako. Ngapha koko, ukunqongophala kwe-choline ngumdlali ophambili kwisifo esinamafutha sesibindi, ingxaki yokunyuka esibhakabhakeni kumazwe aseNtshona (48).

Ukusilela kweCholine kungonyusa umngcipheko weemeko zemithambo-luvo, isifo sentliziyo, kunye neengxaki zophuhliso kubantwana ().

Ngokubanzi, okona kutya kuninzi kwe-choline kuyimveliso yezilwanyana- ezineeqanda zamaqanda kunye nesibindi esilawula iitshathi, kunye nezinye inyama kunye nokutya kwaselwandle nako kunexabiso elifanelekileyo. Iintlobo ngeentlobo zokutya kwezityalo ziqukethe amanqanaba athobekileyo e-choline (50).

Imizimba yakho inokuvelisa i-choline ngaphakathi kunye ne-enzyme phosphatidylethanolamine-N-methyltransferase (PEMT), ethi imethylates yemolekyuli ye-phosphatidylethanolamine (PE) iye kwimolekyuli ye-phosphatidylcholine (PC) ().

Kwiimeko ezininzi, inani elincinci le-choline elinikezelwa kukutya kwezityalo, kudityaniswa ne-choline eyenziwe ngendlela ye-PEMT, inokwanela ukuhlangana ngokudibeneyo kwiimfuno zakho ze-choline- akukho maqanda okanye nyama ifunekayo.

Kodwa ngenxa yevegans, ayisoloko ihamba ngokutyibilikayo ngaphambili kwi-choline.

Okokuqala, ngaphandle kwemizamo yokuseka amanqanaba afanelekileyo okutya (i-AI) ye-choline, iimfuno zabantu ngokwahluka zinokuhluka kakhulu-kwaye into ekhangeleka njenge-choline eyaneleyo ephepheni isenokukhokelela ekusweleni.

Olunye uphononongo lufumanise ukuba i-23% yabathathi-nxaxheba abangamadoda bakhulisa iimpawu zokunqongophala kwe-choline xa besebenzisa "ukutya okwaneleyo" kwe-550 mg ngosuku ().

Olunye uphando lubonisa ukuba iimfuno ze-choline zidubula ngophahla ngexesha lokukhulelwa kunye nokuncancisa, ngenxa ye-choline yokuvalelwa ngumama ukuya kwimveku okanye kubisi lwebele (,,).

Okwesibini, ayingomzimba wonke umntu ovelisa ngokulinganayo iifektri ze-choline.

Ngenxa yendima ye-estrogen ekonyuseni umsebenzi we-PEMT, abafazi be-postmenopausal (abanamanqanaba asezantsi e-estrogen kunye namandla okwenza ulungelelwaniso lwe-choline) kufuneka batye i-choline ngakumbi kunabafazi abakwiminyaka yabo yokuzala ().

Kwaye okubaluleke nangakumbi, ukutshintsha okuqhelekileyo kwiindlela zobuntu okanye uhlobo lwe-PEMT lunokwenza izidlo ezisezantsi zibe yingozi ().

Olunye uphononongo lufumanise ukuba abasetyhini abaphethe i-MTHFD1 G1958A polymorphism (enxulumene nefolate) babengamaxesha ali-15 ngakumbi ekuchaphazeleni ukungasebenzi kakuhle komzimba kwisidlo esiphantsi se-choline ().

Uphando olongezelelekileyo lubonisa ukuba i-rs12325817 polymorphism kwi-PEMT gene-efumaneka malunga ne-75% yabemi-iphakamisa kakhulu iimfuno ze-choline, kwaye abantu abane-rs7946 polymorphism banokufuna i-choline engaphezulu ukukhusela isifo sesibindi esinamafutha ().

Nangona uphando olongezelelweyo luyafuneka, kukwakho nobunye ubungqina bokuba i-rs12676 polymorphism kwi-choline dehydrogenase (CHDH) yemfuza yenza ukuba abantu babe sengozini yokunqongophala kwe-choline-oko kuthetha ukuba bafuna ukutya okuphezulu ukuze bahlale besempilweni ().

Ke, oku kuthetha ntoni kubantu abaphosa i-choline ephezulu yokutya kwezilwanyana kukutya kwabo? Ukuba umntu uneemfuno eziqhelekileyo ze-choline kunye nolungelelwaniso lweentlobo zofuzo, kunokwenzeka ukuba uhlale uzele i-choline kwisidlo se-vegan (kwaye ngokuqinisekileyo njengomlimi otya amaqanda).

Kodwa koomama abatsha okanye abaza kuba ngoomama kungekudala, abesilisa, okanye abasetyhini abasemva kwamanqanaba okumitha abanamanqanaba asezantsi e-estrogen, kunye nabantu abanolunye lwezinto ezininzi eziguqula iimfuno ze-choline, izityalo zizodwa azinakho ukubonelela ngokwaneleyo kwesi sondlo sibalulekileyo.

Kwezo meko, ukuhamba kwe-vegan kunokuba sisibhengezo somonakalo wemisipha, iingxaki zokuqonda, isifo sentliziyo, kunye nokwanda kwamafutha esibindini.

Ukwahluka kwimisebenzi ye-PEMT kunye neemfuno ezizodwa ze-choline zinokumisela ukuba umntu anganako (okanye akakwazi) ukufumana i-choline eyaneleyo kukutya kwe-vegan.

Umgca wezantsi

Xa izinto ezichanekileyo zemfuza (kunye neentsholongwane) zisendaweni, izidlo ze-vegan - xa zongezwa ngevithamini B12 - zinethuba elikhulu lokuhlangabezana neemfuno zesondlo somntu.

Nangona kunjalo, xa imicimbi yokuguqulwa kwe-vitamin A, i-gut microbiome makeup, amanqanaba e-amylase, okanye iimfuno ze-choline zingena emfanekisweni, amathuba okuchuma njenge-vegan eqala ukuhla.

Inzululwazi iyanda ngokuxhasa uluvo lokuba ukwahluka komntu ngamnye kuqhuba impendulo yomntu kwizidlo ezahlukeneyo. Abanye abantu bakulungele ngakumbi ukubhikica oko bakufunayo kukutya kwezityalo- okanye bavelise izinto abazifunayo ngoomatshini abaphambili bomzimba womntu.