Zithini iiMveliso zoPheliso loGcino oluPhambili (i-AGEs)?

Umxholo

• Athini ama-AGE?
• Ukutya kwale mihla kunxulunyaniswe namanqanaba aphezulu ee-AGE
• Xa i-AGEs iqokelela, inokonakalisa impilo
• Ukutya okuphantsi kwe-AGE kunokuphucula impilo kunye nokunciphisa umngcipheko wesifo
• Ngoko ke kuninzi kangakanani?
• Iingcebiso zokunciphisa amanqanaba e-AGE
• Khetha iindlela ezahlukeneyo zokupheka
• Nciphisa ukutya okuphezulu kuma-AGE
• Yitya ukutya okugcwele ukutya okune-antioxidant
• Fumana ukuhamba
• Umgca wezantsi

Ukutya kakhulu kunye nokutyeba kakhulu kuyaziwa ukuba kubangele iingxaki zempilo. Bonyusa umngcipheko wokufumana ukunganyangeki kwi-insulin, isifo seswekile, kunye nesifo sentliziyo ().

Nangona kunjalo, uphononongo lufumanise ukuba iikhompawundi eziyingozi ekuthiwa zii-advanced glycation end products (AGEs) zinokuba nefuthe elinamandla kwimpilo ye-metabolic-ngaphandle kobunzima bakho.

I-AGEs iqokelela ngokwendalo njengoko uneminyaka yobudala kwaye iyenziwa xa ukutya okuthile kuphekwe kumaqondo aphezulu obushushu.

Eli nqaku lichaza konke okufuneka ukwazi malunga nee-AGE, kubandakanya ukuba ziyintoni kwaye ungawanciphisa njani amanqanaba akho.

Athini ama-AGE?

Iimveliso zokugqibela zokupheliswa kwe-glycation (AGEs) zizinto eziyingozi ezenziwa xa iprotein okanye amanqatha adityaniswa neswekile egazini. Le nkqubo ibizwa ngokuba yi-glycation ().

Ii-AGEs nazo zinokutya. Ukutya okuchaphazeleke kumaqondo obushushu aphezulu, njengaxa ukosa, ukuqhotsa, okanye ukusela i-toast, kuhlala kuphezulu kakhulu kwezi zinto zidibeneyo.

Ngapha koko, ukutya yeyona nto inegalelo elikhulu kwii-AGE.

Ngethamsanqa, umzimba wakho uneendlela zokuphelisa ezi zinto zinobungozi, kubandakanya nezo zibandakanya i-antioxidant kunye ne-enzymatic activity (,).

Nangona kunjalo, xa usebenzisa ii-AGEs ezininzi kakhulu - okanye zininzi kakhulu iifom ngokuzenzekelayo - umzimba wakho awunako ukuqhubeka nokuzigqiba. Yiyo loo nto bayaqokelela.

Ngelixa amanqanaba asezantsi ngokubanzi engenanto yakwenza nokukhathazeka, amanqanaba aphezulu abonakalisiwe ukuba abangela uxinzelelo lwe-oxidative kunye nokudumba ().

Ngapha koko, amanqanaba aphezulu anxulunyaniswa nokukhula kwezifo ezininzi, kubandakanya isifo seswekile, isifo sentliziyo, ukusilela kwezintso, kunye ne-Alzheimer's, kunye nokwaluphala ngaphambi kwexesha ().

Ngapha koko, abantu abaneswekile ephezulu yegazi, njengaleyo inesifo seswekile, basemngciphekweni omkhulu wokuvelisa ii-AGE ezininzi, ezinokwakha emzimbeni.

Ke ngoko, uninzi lweengcali zempilo zifuna amanqanaba e-AGE ukuba abe luphawu lwempilo iyonke.

Ii-AGEs yimixube eyenziwe emzimbeni xa amafutha kunye neeprotein zidityaniswa neswekile. Xa ziqokelela kumanqanaba aphezulu, zandisa umngcipheko wezifo ezininzi.

Ukutya kwale mihla kunxulunyaniswe namanqanaba aphezulu ee-AGE

Olunye uhlobo lokutya kwale mihla luqulathe ixabiso eliphezulu lee-AGE.

Oku ikakhulu kungenxa yeendlela ezithandwayo zokupheka eziveza ukutya kubushushu obomileyo.

Oku kubandakanya ukosa inyama, ukosa, ukosa, ukubhaka, ukuqhotsa, ukujija, ukosa, ukuloba kunye nokusela i-toast ().

Ezi ndlela zokupheka zinokwenza incasa yokutya, ivumba, kwaye zibonakale zilungile, kodwa zinokunyusa ukungenisa kwakho ii-AGE kumanqanaba anobungozi ().

Ngapha koko, ubushushu obomileyo bunokonyusa isixa seminyaka yobudala ngama-10-100 amaxesha amanqanaba okutya okungaphekwanga ().

Ukutya okuthile, njengokutya kwezilwanyana okunamafutha amaninzi kunye neeproteni, kusenokwenzeka ukuba babe semngciphekweni wokwenziwa kwe-AGE ngexesha lokupheka ().

Ukutya okuphezulu kwii-AGE kubandakanya inyama (ngakumbi inyama ebomvu), iitshizi ezithile, amaqanda othosiweyo, ibhotolo, itshizi cream, imajarini, imayonnaise, ioyile kunye namandongomane. Ukutya okuthosiweyo kunye neemveliso ezigqitywe kakhulu ziqulathe amanqanaba aphezulu.

Ke, nokuba ukutya kwakho kubonakala kusempilweni ngokufanelekileyo, unokusebenzisa isixa esingenampilo see-AGEs ngenxa yendlela okuphekwe ngayo ukutya kwakho.

I-AGE zingenza ngaphakathi komzimba wakho okanye ukutya okutyayo. Ezinye iindlela zokupheka zinokubangela amanqanaba abo ekutyeni anyuke.

Xa i-AGEs iqokelela, inokonakalisa impilo

Umzimba wakho uneendlela zendalo zokususa iikhompawundi eziyingozi ze-AGE.

Nangona kunjalo, ukuba usebenzisa ii-AGE ezininzi kwisidlo sakho, ziya kwakha ngokukhawuleza kunokuba umzimba wakho ungazisusa. Oku kunokuchaphazela onke amalungu omzimba wakho kwaye kunxulunyaniswa nzulu iingxaki zempilo.

Ngapha koko, amanqanaba aphezulu ayanyaniswa uninzi lwezifo ezingapheliyo.

Oku kubandakanya isifo sentliziyo, isifo seswekile, isifo sesibindi, i-Alzheimer's, isifo samathambo, ukusilela kwezintso, kunye noxinzelelo lwegazi, phakathi kwezinye (,,,).

Olunye uphononongo luvavanye iqela labasetyhini abadala abangama-559 kwaye lafumanisa ukuba abo banamanqanaba aphezulu egazi ee-AGEs baphantse baphindwe kabini ukubulawa sisifo sentliziyo kunaleyo inamazinga asezantsi ().

Olunye uphononongo lufumanise ukuba phakathi kweqela labantu abatyebe kakhulu, abo bane-metabolic syndrome babenamanqanaba aphezulu egazi ee-AGEs kunalezo bezisempilweni ().

Abasetyhini abane-polycystic ovary syndrome, imeko yehomoni apho amanqanaba e-estrogen kunye neprogesterone engalinganiyo, kubonisiwe ukuba banamanqanaba aphezulu ee-AGE kunabafazi abangenale meko ().

Ngaphezu, ukusetyenziswa okuphezulu kwee-AGE ngokutya kudityaniswe ngokuthe ngqo kwezi zifo zininzi (,).

Kungenxa yokuba ii-AGEs zenzakalisa iiseli zomzimba, zikhuthaza uxinzelelo lwe-oxidative kunye nokudumba (,,).

Amanqanaba aphezulu okudumba kwithuba elide anokonakalisa onke amalungu omzimba ().

Ii-AGE zinokwakha emzimbeni, zibangele uxinzelelo lwe-oxidative kunye nokudumba okungapheliyo. Oku kwandisa umngcipheko wezifo ezininzi.

Ukutya okuphantsi kwe-AGE kunokuphucula impilo kunye nokunciphisa umngcipheko wesifo

Izifundo zezilwanyana kunye nezabantu zibonisa ukuba ukunciphisa i-AGEs yokutya kunceda ukukhusela kwizifo ezininzi kunye nokuguga ngaphambi kwexesha ().

Izifundo ezininzi zezilwanyana zibonise ukuba ukutya ukutya okuncinci kwe-AGE kukhokelela kumngcipheko ophantsi wentliziyo kunye nesifo sezintso, ukonyusa ubuntununtunu be-insulin, kunye namanqanaba asezantsi ee-AGE egazini nakwizicubu ukuya kuthi ga kuma-53% (,,,,).

Iziphumo ezifanayo zabonwa kwizifundo zabantu. Ukuthintela ii-AGEs zokutya kubantu abasempilweni nakwabo banesifo seswekile okanye isifo sesintso kunciphise amanqaku oxinzelelo lwe-oxidative kunye nokudumba (,,).

Isifundo sonyaka esi-1 siphande ngeziphumo zokutya okune-AGE esezantsi kubantu abali-138 abanokutyeba kakhulu. Iqaphele ukwanda kwe-insulin uvakalelo, ukwehla ngokuthoba ubunzima bomzimba, kunye namanqanaba asezantsi e-AGE, uxinzelelo lwe-oxidative, kunye nokudumba ().

Okwangoku, abo bekwiqela lolawulo balandela ukutya okuphezulu kwii-AGEs, besebenzisa ngaphezulu kwe-12,000 ye-AGE kilounits ngosuku. I-AGE kilounit ngelitha nganye (kU / l) ziiyunithi ezisetyenziselwa ukulinganisa amanqanaba e-AGE.

Ukuphela kwesifundo, babenamanqanaba aphezulu e-AGE kunye neempawu zokumelana ne-insulin, uxinzelelo lwe-oxidative, kunye nokudumba ().

Nangona ukuncitshiswa kwe-AGEs yokutya kubonisiwe ukuba kunikezela ngezibonelelo zezempilo, okwangoku akukho zikhokelo malunga nokutya okukhuselekileyo nokufanelekileyo ().

Ukunciphisa okanye ukuthintela ii-AGEs zokutya kubonisiwe ukunciphisa amanqanaba okuvutha kunye noxinzelelo lwe-oxidative, oko ke kunciphisa umngcipheko wesifo esinganyangekiyo.

Ngoko ke kuninzi kangakanani?

Ukusetyenziswa komndilili we-AGE eNew York kucingelwa ukuba kujikeleze i-15,000 ye-AGE kilounits ngosuku, nabantu abaninzi besebenzisa amanqanaba aphezulu kakhulu ().

Ke ngoko, ukutya okuphezulu kwe-AGE kuhlala kubhekiswa kuyo njengayo nayiphi na into ngokubaluleka ngaphezulu kwe-15,000 kilounits mihla le, kwaye nantoni na engaphantsi koku ithathwa njengephantsi.

Ukufumana umbono ombi wokuba utya ii-AGEs ezininzi kakhulu, jonga indlela otya ngayo. Ukuba uhlala usitya inyama eyojiweyo okanye eyosiweyo, amafutha aqinileyo, ubisi olunamafutha agcweleyo, kunye nokutya okucutshulweyo kakhulu, mhlawumbi usebenzisa amanqanaba aphezulu aphezulu ee-AGE.

Kwelinye icala, ukuba utya ukutya okunotye ukutya kwezityalo, ezinje ngeziqhamo, imifuno, iimbotyi, kunye neenkozo ezipheleleyo, kwaye utye ubisi olunamafutha asezantsi kunye nenyama encinci, amanqanaba akho e-AGE aya kuba sezantsi.

Ukuba uhlala ulungiselela izidlo ngobushushu obumanzi, ezinje ngeesuphu kunye neesityu, uya kudla amanqanaba asezantsi ee-AGE.

Ukubeka oku ngokwembono, nantsi eminye imizekelo yexabiso le-AGE kukutya okuqhelekileyo, okuchazwe njengeekhilounithi kwilitha nganye ():

• 1 iqanda elosiweyo: 1,240 kU / l
• 1 iqanda eliqhuqhiweyo: I-75 kU / l
• Ii-ounces ezi-2 (57 iigrem) zebhegi egalelweyo: I-100 kU / l
• Ii-ounces ezimbini zebhegi entsha: I-60 kU / l
• 1 icephe yekhilimu: Ngama-325 kU / l
• ¼ indebe (59 ml) yobisi olupheleleyo: I-3 kU / l
• Ii-ounces ze-3 yenkukhu eyosiweyo: Ngama-5,200 kU / l
• Ii-ounces ezi-3 zenkuku ebanjiweyo: I-1,000 kU / l
• Ii-ounces zeefriji zaseFrance: Ngama-690 kU / l
• Ii-ounces zeetapile ezibhakiweyo: Ngama-70 kU / l
• Ii-ounces ezi-3 (85 iigrem) ze-steak ebusiweyo 6 600 kU / l
• Ii-ounces ezi-3 zenyama yenkomo eboshiweyo: I-2,200 kU / l

Ukuba uhlala upheka ukutya kumaqondo obushushu aphezulu okanye usebenzisa izixa ezikhulu zokutya okwenziweyo, amanqanaba akho e-AGE mhlawumbi aphezulu.

Iingcebiso zokunciphisa amanqanaba e-AGE

Izicwangciso ezininzi zinokukunceda ukunciphisa amanqanaba akho ee-AGE.

Khetha iindlela ezahlukeneyo zokupheka

Eyona ndlela isebenzayo yokunciphisa ukutya kwakho ii-AGEs kukukhetha iindlela zokupheka ezisempilweni.

Endaweni yokusebenzisa ubushushu obomileyo, obuphezulu ekuphekeni, zama ukupheka, ukuzingela ngokungekho mthethweni, ukubilisa kunye nokutsha.

Ukupheka ngobushushu obumanzi, kumaqondo obushushu asezantsi, kunye namaxesha amafutshane, konke kunceda ukugcina ukwakheka kwe-AGE kuphantsi ().

Ukongeza, ukupheka inyama ene-asidi, enje ngeviniga, incindi yetumato, okanye ijusi yelamuni, kunokunciphisa imveliso ye-AGE ukuya kuthi ga kwi-50% ().

Ukupheka ngaphezulu komgangatho weceramic-kunokuba ngqo kwisinyithi-kunokunciphisa imveliso ye-AGE. Abapheki abacothayo bacingelwa ukuba zezona ndlela zisempilweni zokupheka ukutya.

Nciphisa ukutya okuphezulu kuma-AGE

Ukutya okuqhotsiweyo kunye nokwenziwe kakhulu kunamanqanaba aphezulu ee-AGE.

Ukutya okuthile, njengokutya kwezilwanyana, kukwaqhele ukuba ngaphezulu kuma-AGE. Oku kubandakanya inyama (ngakumbi inyama ebomvu), iitshizi ezithile, amaqanda othosiweyo, ibhotolo, itshizi cream, imajarini, imayonnaise, ioyile kunye namandongomane ().

Zama ukuphelisa okanye unciphise oku kutya endaweni yoko ukhethe ukutya okutsha, okupheleleyo, okuncinci kuma-AGE.

Umzekelo, ukutya okufana neziqhamo, imifuno, kunye neenkozo ezipheleleyo zinamanqanaba asezantsi, nasemva kokupheka ().

Yitya ukutya okugcwele ukutya okune-antioxidant

Kwizifundo zaselebhu, ii-antioxidants zendalo, ezinjengevithamini C kunye nequercetin, zibonisiwe ukuthintela ukwenziwa kwe-AGE ().

Ngapha koko, uphononongo lwezilwanyana ezininzi lubonakalisile ukuba ezinye izityalo zendalo zinokunciphisa iziphumo ezibi zempilo ze-AGEs (,).

Enye yezi curcumin ezimbaxa, efumaneka kwi-turmeric. I-Resveratrol, enokufumaneka kwizikhumba zeziqhamo ezimnyama ezinje ngeediliya, iiblueberries, kunye namaqunube anokunceda (,).

Ke ngoko, ukutya okugcwele iziqhamo ezimibalabala, imifuno, imifuno, kunye nezinongo kunokunceda ukuzikhusela kwiziphumo ezonakalisayo zee-AGE.

Fumana ukuhamba

Ngaphandle kokutya, indlela yokuphila engasebenziyo inokubangela amanqanaba e-AGE ukuba anyuke.

Ngokwahlukileyo, ukuzilolonga rhoqo kunye nendlela yokuphila esebenzayo ibonakalisile ukunciphisa inani lama-AGE emzimbeni (,).

Olunye uphononongo lwabafazi abaphakathi kweminyaka eli-17 bafumanise ukuba abo bonyusa inani lamanyathelo abathathe ngemini bafumana ukuncipha kumanqanaba e-AGE ().

Ukukhetha iindlela zokupheka ezisempilweni, ukunciphisa ukutya okuphezulu kwii-AGEs, ukutya ukutya okune-antioxidant, kunye nokwenza umthambo rhoqo kunokunceda ukunciphisa amanqanaba e-AGE emzimbeni.

Umgca wezantsi

Ukutya kwale mihla kunegalelo kumanqanaba aphezulu ee-AGE eziyingozi emzimbeni.

Oku kuhambelana, njengoko amanqanaba aphezulu e-AGE enxulunyaniswa kuninzi lwezifo ezinganyangekiyo. Iindaba ezimnandi zezokuba ungawathoba amanqanaba akho ngeendlela ezimbalwa ezilula.

Khetha ukutya okupheleleyo, iindlela zokupheka ezisempilweni, kunye nendlela yokuphila esebenzayo ukukhusela impilo yakho.