Izifundo ezi-5 malunga nokutya kweMeditera- Ngaba kuyasebenza?

Umxholo

• Izifundo
• 1. Uphononongo olucetywayo
• Umngcipheko wokufa
• Umngcipheko wokufa kwisifo sentliziyo
• Ukuhla ukusinda
• Isifo seswekile kunye nohlobo 2 lweswekile
• Inani labantu abaphumileyo kwizifundo
• Umgca wezantsi

Isifo sentliziyo yingxaki enkulu kwihlabathi liphela.

Nangona kunjalo, uphando lubonisa ukuba imeko yezifo zentliziyo ibonakala iphantsi kubantu abahlala e-Itali, eGrisi nakwamanye amazwe ajikeleze iMeditera, xa kuthelekiswa nalawo ahlala eMelika. Izifundo zibonisa ukuba ukutya kungadlala indima.

Abantu abajikeleze iMeditera ngokwesiko balandela ukutya okunotye ukutya okusekwe kwizityalo, kubandakanya iziqhamo, imifuno, ukutya okuziinkozo, isonka, iimbotyi, iitapile, iinuts, kunye nembewu.

Amanqatha okutya aphambili yi-oyile ye-oliva eyintombi, kwaye abantu batya isixa esilinganiselweyo sewayini ebomvu, intlanzi, iinkukhu, ubisi kunye namaqanda. Okwangoku, inyama ebomvu idlala kuphela indawo encinci.

Le ndlela yokutya iqale ukuthandwa kwihlabathi liphela njengeendlela zokuphucula impilo kunye nokukhusela izifo.

Izilingo ezininzi ezilawulwa ngokungekho mthethweni, ezithembekileyo nezisebenzayo zophando, zijonge izibonelelo ezinokubakho zoku kutya.

Eli nqaku lijonga kwizilingo ezi-5 ezilawulwa ixesha elide kukutya kweMeditera. Zonke zibonakala kwiijenali ezihlonitshwayo, ezijongwa ngoontanga.

Izifundo

Uninzi lwabantu abajoyine ezi zifundo babeneengxaki zempilo, kubandakanya isifo seswekile, isifo se-metabolic, okanye umngcipheko omkhulu wesifo sentliziyo.

Uninzi lwezifundo luye lwajonga amanqaku okumakisha aqhelekileyo, njengobunzima, isifo sentliziyo, kunye neempawu zesifo seswekile. Olunye uphononongo olukhulu luye lwajonga amaxabiso okuhlaselwa yintliziyo kunye nokufa.

1. Uphononongo olucetywayo

Olu pho nonongo lubandakanya abantu abangama-7 447 abanomngcipheko ophezulu wesifo senhliziyo.

Phantse iminyaka emi-5, abathathi-nxaxheba balandela enye yezidlo ezintathu ezahlukeneyo:

• ukutya kweMeditera kunye neoyile yeoyile eyongezelelweyo (iMed + yeoyile yeOlive)
• ukutya kweMedithera ngamandongomane ongezelelweyo (iMed + Nuts)
• iqela lokulawula ukutya okunamafutha asezantsi

Akukho nanye kwizidlo ezibandakanya ukunciphisa iikhalori okanye ukwandisa umsebenzi womzimba.

Abaphandi abaninzi basebenzise idatha eqokelelwe ngexesha le-PREDIMED ukuphanda isiphumo sayo. Izifundo zijonge kwisiphumo sokutya kwizinto ezahlukeneyo zomngcipheko kunye neendawo zokuphela.

Nanga amaphepha ama-6 (1.1 ukuya ku-1.6) asuka kufundo lwe-PREDIMED.

1.1 I-Estruch R, okqhubekayo. Uthintelo oluphambili lwezifo zentliziyo kunye nokutya kweMeditera Yongezwa ngeoyile yeOlive yeOlive eyongezelelweyo okanye iiNuts. Ijenali eNtsha yaseNgilani yezoNyango, i-2018.

Iinkcukacha. Kolu phononongo, abantu abangama-7,447 abanomngcipheko omkhulu wesifo sentliziyo balandela ukutya kweMeditera ngeoyile ye-olive eyongeziweyo, ukutya kweMeditera ngamantongomane ongezelelweyo, okanye iqela elilawulayo lamafutha. Uphononongo luthathe iminyaka eyi-4.8.

Eyona nto kugxilwe kuyo yayikukutya okunokubangela ukuhlaselwa yintliziyo, ukubetha, kunye nokufa kwizizathu zentliziyo.

Iziphumo. Umngcipheko wokuhlaselwa sisifo sentliziyo, ukubethwa sisifo kunye nokufa sisifo sentliziyo sasisezantsi nge-31% kwiqela leMed + Olive Oil kunye ne-28% kwiqela leMed + Nuts.

Iinkcukacha ezongezelelweyo:

• Kwakungekho mahluko ubalulekileyo kuhlaselo lwentliziyo okanye ukubetha phakathi kokutya.
• Amanqanaba okuphuma ayephindwe kabini kwiqela lokulawula (i-11.3%), xa kuthelekiswa namaqela okutya eMeditera (4.9%).
• Abantu abanexinzelelo oluphezulu lwegazi, iingxaki ze-lipid, okanye ukutyeba kakhulu baphendule ngcono kukutya kweMeditera kunokutya okulawulwayo.
• Kwakungekho mahluko ubalulekileyo ngokusweleka okupheleleyo, owona mngcipheko wokufa kuzo zonke izizathu.

Isiphelo. Ukutya kweMeditera okunamafutha omnquma okanye amandongomane kunokunciphisa umngcipheko odibeneyo wokubethwa sisifo, isifo sentliziyo kunye nokufa sisifo sentliziyo.

1.2 ISalas-Salvado J, et al. Iziphumo zokutya kweMeditera eziNcedisiweyo ngamantongomane kwiSimo seMetabolic Syndrome. Unyango lwaNgaphakathi lweJAMA, 2008.

Iinkcukacha. Abaphandi bahlalutya idatha evela kubantu abayi-1,224 kwisifundo se-PREDIMED emva kokulandela ukutya konyaka omnye. Bajonge ukuba ngaba ukutya kuncede na ukubuyisa isifo se-metabolic syndrome.

Iziphumo. Ukuxhaphaka kwesifo se-metabolic syndrome kwehle nge-6.7% kwiqela leMed + Olive Oil kunye ne-13.7% kwiqela leMed + Nuts. Iziphumo zazibalulekile ngokwamanani kuphela kwiqela leMed + Nuts.

Isiphelo. Ukutya kweMedithera okuxhaswa ngamantongomane kunokunceda ukuguqula isifo se-metabolic syndrome.

1.3 IMontserrat F, et al. . Unyango lwaNgaphakathi lweJAMA, 2007.

Iinkcukacha. Oososayensi bavavanya abantu abangama-372 abanomngcipheko ophezulu wesifo sentliziyo emva kokulandela ukutya kwisifundo se-PREDIMED kwiinyanga ezintathu. Bajonge utshintsho kwiimpawu zokumakisha zoxinzelelo, ezinje nge-LDL (embi) ye-cholesterol.

Iziphumo. Amanqanaba e-LDL (amabi) e-oxidized cholesterol anciphile kuwo omabini amaqela okutya eMeditera kodwa awakhange afikelele kubaluleko kwiqela lokulawulwa kwamafutha asezantsi.

Isiphelo. Abantu abalandela ukutya kweMeditera bafumana ukunciphisa i-cholesterol ye-LDL (embi) ye-cholesterol, kunye nokuphuculwa kwezinye izinto ezinobungozi besifo senhliziyo.

1.4 ISalas-Salvado J, et al. Unonophelo lweSwekile, 2011.

Iinkcukacha. Abaphandi bavavanya abantu abangama-418 ngaphandle kwesifo seswekile abathathe inxaxheba kwisifundo se-PREDIMED kwiminyaka emi-4. Bajonge umngcipheko wabo wokufumana uhlobo lwesibini lweswekile.

Iziphumo. Kula maqela mabini okutya kweMeditera, i-10% kunye ne-11% yabantu abaphuhlise isifo seswekile, xa kuthelekiswa ne-17.9% kwiqela elilawulayo lamafutha. Ukutya kweMeditera kubonakala kunciphisa umngcipheko wokuphuhlisa uhlobo lweswekile yesi-2 ngama-52%.

Isiphelo. Ukutya kweMeditera ngaphandle kwesithintelo sekhalori kubonakala kuthintela ukukhula kohlobo lweswekile yesibini.

1.5 I-Estruch R, okqhubekayo. . Izibhengezo zamayeza angaphakathi, ngo-2006.

Iinkcukacha. Oososayensi bahlalutye idatha yabathathi-nxaxheba abangama-772 kwisifundo se-PREDIMED ngokubhekisele kwimingcipheko yentliziyo. Bebelandela ukutya kangangeenyanga ezi-3.

Iziphumo. Abo bakukutya kweMeditera babone ukuphucuka kwimiba yomngcipheko wentliziyo. Oku kubandakanya amanqanaba eswekile yegazi, uxinzelelo lwegazi, umyinge we-HDL (elungileyo) ye-cholesterol, kunye namanqanaba eprotheyini esebenzayo yeC (CRP), uphawu lokudumba kunye nezifo ezahlukeneyo.

Ezinye iinkcukacha:

• Iswekile yegazi: yehle nge-0.30-0.39 mmol / L kumaqela okutya eMeditera
• Uxinzelelo lwegazi: yawa nge-5.9 mmHG kunye ne-7.1 mmHG kumaqela amabini okutya eMeditera
• Itotali yeHDL (elungileyo) umlinganiso wecholesterol: yehle nge-0.38 kunye ne-0.26 kumaqela amabini okutya iMeditera, xa kuthelekiswa neqela lamafutha asezantsi
• Iprotheni esebenzayo yeC: yehle ngo-0.54 mg / L kwiqela leMed + Olive Oil, kodwa ayitshintshanga kwamanye amaqela

Isiphelo. Xa kuthelekiswa nokutya okunamafutha asezantsi, ukutya kweMeditera kubonakala kuphucula iimeko ezahlukeneyo zomngcipheko wesifo sentliziyo.

1.6 IFerre GM, et al. . Amayeza eBMC, 2013.

Iinkcukacha. Oososayensi bavavanye abathathi-nxaxheba abangama-7,216 kwisifundo se-PREDIMED emva kweminyaka emi-5.

Iziphumo. Emva kweminyaka emi-5, bebonke abantu abangama-323 babhubhile, kusweleke abantu abangama-81 bebulawa sisifo sentliziyo kunye ne-130 labulawa ngumhlaza. Abo batya amandongomane babonakala ngathi baneshumi elinesithandathu._­I-63% yomngcipheko ophantsi wokufa ngexesha lokufunda.

Isiphelo. Ukutya amandongomane njengenxalenye yokutya kweMeditera kunokunciphisa kakhulu umngcipheko wokufa.

2. UDe Lorgeril M, et al. [13] Ukujikeleza, ngo-1999.

Iinkcukacha. Olu phononongo lubhalise abesilisa nabasetyhini ababudala buphakathi abangama-605 ababenesifo sentliziyo.

Kwiminyaka emi-4, babesitya uhlobo lokutya lweMeditera (olongezelelwa nge-omega-3-rich margarine) okanye ukutya kohlobo lwaseNtshona.

Iziphumo. Emva kweminyaka emi-4, abo babelandela ukutya kweMeditera babengama-72% amathuba okuba bahlaselwe sisifo sentliziyo okanye babulawe sisifo sentliziyo.

Isiphelo. Ukutya kweMedithera kunye ne-omega-3 izongezo kunokunceda ukuthintela ukuphindaphinda ukuhlaselwa yintliziyo kubantu abaye bahlaselwa yintliziyo.

3. U-Esposito K, et al. Iziphumo zokutya kwesimbo seMeditera kukungasebenzi kakuhle kwe-Endothelial kunye neeMpawu zokuDumba kweVascular kwiMetabolic Syndrome. Ijenali yoMbutho Wezonyango waseMelika, ngo-2004.

Iinkcukacha. Kolu phando, abantu abali-180 abane-metabolic syndrome balandela ukutya kweMeditera okanye ukutya okunamafutha asezantsi iminyaka emi-2.5.

Iziphumo. Ekupheleni kophononongo, i-44% yezigulana kwiqela lokutya iMeditera zisenayo isifo se-metabolic syndrome, xa kuthelekiswa ne-86% kwiqela lolawulo. Iqela lokutya laseMeditera likwabonise ukuphucuka kwezinye izinto ezinobungozi.

Ezinye iinkcukacha:

• Ukuhla ukusinda. Ubunzima bomzimba buhle nge-8.8 yeekhilogram (4 kg) kwiqela lokutya laseMeditera, xa kuthelekiswa neepawundi ze-2.6 (1.2 kg) kwiqela elilawulayo lamafutha.
• Amanqaku okuphela komsebenzi. Oku kuphuculwe kwiqela lokutya laseMeditera kodwa kwahlala kuzinzile kwiqela elilawulayo lamafutha.
• Abanye abamakishi. Iimpawu zokuvuvukala (hs-CRP, IL-6, IL-7, kunye ne-IL-18) kunye nokuxhathisa kwe-insulin kwehle kakhulu kwiqela lokutya laseMeditera.

Isiphelo. Ukutya kweMeditera kubonakala kunceda ukunciphisa isifo se-metabolic syndrome kunye nezinye izinto ezinobungozi kwentliziyo.

4. UShai mna, et al. Ukuphulukana nobunzima nge-Low-Carbohydrate, iMeditera, okanye ukutya okune-Fat-Low. Ijenali eNtsha yaseNgilani yezoNyango, ngo-2008.

Iinkcukacha. Kolu phononongo, abantu abangama-322 abanokutyeba kakhulu balandela ikhalori-ethintelwe ukutya okunamafutha asezantsi, ukutya okunqandwe ikhalori, okanye ukutya okungafunekiyo kwecarb.

Iziphumo. Iqela elinamafutha asezantsi laphulukana ne-6.4 yeepawundi (i-2.9 kg), iqela eliphantsi le-carb lalahla iiphawundi ze-10.3 (i-4.7 kg), kunye neqela lokutya laseMeditera laphulukana neepawundi ze-9.7 (4.4 kg)

Kulawo onesifo seswekile, iglucose yegazi kunye nenqanaba le-insulin liphuculwe kukutya kweMeditera, xa kuthelekiswa nokutya okunamafutha asezantsi.

Isiphelo. Ukutya kweMedithera kunokuba luncedo kunokutya okunamafutha asezantsi okunciphisa umzimba kunye nokulawula isifo seswekile.

5. U-Esposito K, et al. [18]. Izaziso zoNyango lwaNgaphakathi, 2009.

Iinkcukacha. Kolu phando, abantu abangama-215 abanokutyeba kakhulu abasandula kufumana isifo seswekile balandela ukutya okune-carb eseMedithera okanye ukutya okunamafutha asezantsi iminyaka emi-4.

Iziphumo. Emva kweminyaka emi-4, i-44% yeqela lokutya iMeditera kunye ne-70% yeqela lokutya elinamafutha asezantsi lalifuna unyango ngamayeza.

Iqela lokutya laseMeditera lalineenguqu ezilungileyo ngakumbi kulawulo lwe-glycemic kunye nesifo sentliziyo.

Isiphelo. Ukutya okuncinci kweMedithera kunokulibazisa okanye kuthintele isidingo sonyango lweziyobisi kubantu abasandula kufunyaniswa benesifo seswekile sesi-2.

Umngcipheko wokufa

Izifundo ezibini- isifundo se-PREDIMED kunye nesifundo seLyon Diet Heart- sithathe abantu aboneleyo kwaye sahlala ixesha elide ngokwaneleyo ukufumana iziphumo malunga nokufa, okanye umngcipheko wokufa ngexesha lokufunda (1.1,).

Ukuthelekisa ngokulula ngakumbi, eli nqaku lidibanisa iintlobo ezimbini zokutya kweMeditera kufundo lwe-PREDIMED lube lunye.

Kwisifundo seLyon Diet Heart Study, iqela lokutya laseMeditera lalinethuba elingama-45% lokufa ngaphezulu kweminyaka emi-4 kunaleyo ikweli qela linamafutha asezantsi. Ezinye iingcali zibize olu phononongo ukuba lolona phando lonakeleyo lokungenelela ekudleni kwimbali.

Iqela lokutya laseMeditera kufundo lwe-PREDIMED yayiyi-9.4% encinci yokufa, xa kuthelekiswa neqela lolawulo, kodwa umahluko wawungabalulekanga ngokwezibalo.

Umngcipheko wokufa kwisifo sentliziyo

Zombini i-PREDIMED kunye neLyon Diet Heart Study (1.1 kunye) zijonge ukusweleka ngenxa yokuhlaselwa yintliziyo kunye nemivumbo.

Umngcipheko wokufa sisifo sentliziyo wawuyi-16% isezantsi (ayibalulekanga ngokwamanani) phakathi kwabo bakwiculo le-PREDIMED kunye ne-70% esezantsi kwiLyon Diet Heart Study.

Umngcipheko wokubetha wawuyi-39% ephantsi kwisifundo se-PREDIMED, ngokomyinge (iipesenti ezingama-31 ngeoyile yomnquma kunye ne-47% ngamandongomane), eyayibalulekile ngokwezibalo. Kwisifundo seLyon Diet Heart Study, abantu be-4 kwiqela elinamafutha asezantsi babenestroke, xa kuthelekiswa kungekho nanye kwiqela lokutya iMeditera.

Ukuhla ukusinda

Ukutya kweMedithera ayisiyiyo eyona nto yokutya okunciphisa umzimba, kodwa kukutya okusempilweni okunokunceda ukuthintela isifo sentliziyo kunye nokufa kwangoko.

Nangona kunjalo, abantu banokulahla ubunzima bokutya kwiMeditera.

Ezi zifundo zintathu zingasentla zichaze amanani okuphulukana nobunzima (3, 4,):

Kwisifundo ngasinye iqela laseMeditera laphulukana nobunzima ngaphezu kweqela elinamafutha asezantsi, kodwa lalibalulekile kuphela kubalo kwisifundo esinye (3).

Isifo seswekile kunye nohlobo 2 lweswekile

Izifundo ezininzi zibonise ukuba ukutya kweMedithera kunokunceda abantu abane-metabolic syndrome kunye nohlobo lwe-2 yeswekile.

• Uphononongo lwe-PREDIMED lubonise ukuba ukutya kweMeditera ngamandongomane kuncede i-13.7% yabantu abane-metabolic syndrome babuyisa imeko yabo (1.2).
• Elinye iphepha elikwasifundo esinye libonise ukuba ukutya kweMeditera kunciphise umngcipheko wokuphuhlisa uhlobo lweswekile yesi-2 nge-52% ().
• U-Esposito, 2004 wabonisa ukuba ukutya kunceda ukunciphisa ukunganyangeki kwe-insulin, inye into ebangela isifo se-metabolic syndrome kunye nohlobo lwe-2 yeswekile (3).
• Isifundo se-Shai sibonakalise ukuba ukutya kweMeditera kuphucule i-glucose yegazi kunye namanqanaba e-insulin, xa kuthelekiswa nokutya okunamafutha asezantsi (4).
• U-Esposito, 2009 wabonisa ukuba ukutya kunokulibazisa okanye kuthintele isidingo sonyango kubantu abasandula ukufumanisa ukuba banesifo seswekile sesi-2.

Ukutya kweMeditera kubonakala kuyindlela efanelekileyo kubantu abane-2 yeswekile.

Inani labantu abaphumileyo kwizifundo

Kulo lonke uphando, abanye abantu baye bayekisa kuphando.

Nangona kunjalo, azikho iipateni ezicacileyo kumanqanaba okuyeka phakathi kweMeditera kunye nokutya okunamafutha asezantsi.

Umgca wezantsi

Ukutya kweMeditera kubonakala kuyindlela esempilweni yokuthintela okanye yokulawula isifo sentliziyo, uhlobo lwesibini seswekile, kunye nezinye izinto ezinobungozi. Inokukunceda ukunciphisa umzimba.

Isenokuba yindlela ebhetele kunendlela esemgangathweni yokutya ukutya okunamafutha asezantsi.