Nā Kumu 4 no ke aha e hana maikaʻi ai kekahi poʻe e like me nā mea kanu (ʻoiai ʻaʻole kekahi e hana)

Anter

• 1. ʻO Wikamina A hoʻohuli
• 2. Gut microbiome a me ka wikamina K2
• 3. ʻO ka hoʻomanawanui ʻo Amylase a me ka starch
• 4. ʻO ka hana PEMT a me ka choline
• Ke laina lalo

ʻO ka hoʻopaʻapaʻa e pili ana inā he meaʻai olakino ka veganism no nā kānaka a i ʻole ke ala wikiwiki i ka hemahema mai ka wā kahiko (a i ka liʻiliʻi paha, mai ka wā o Facebook).

Hoʻokū ʻia ka hoʻopaʻapaʻa e nā koi koʻikoʻi mai nā ʻaoʻao ʻelua o ka pā. Hōʻike nā mea vegans lōʻihi i ke olakino maikaʻi, ʻoiai nā mea vegans mua e hōʻike nei i ko lākou emi mālie a wikiwiki paha.

ʻO ka mea pōmaikaʻi, ke hoʻokokoke aku nei ka ʻepekema i ka hoʻomaopopo ʻana i ke kumu e pane like ai ka poʻe i nā papa ʻaina ʻai ʻole ʻai ʻole holoholona - me ka nui o ka pane i hoʻokumu ʻia i nā genetics a me ke olakino ʻōpū.

He mea ʻole ka nānā pono ʻana o ka papaʻai vegan ma ka pepa, hiki i ka hoʻololi metabolic ke hoʻoholo inā e ulu a heleleʻi paha kekahi i ka hele ʻana me ka manu ʻole a ma ʻō aku hoʻi.

1. ʻO Wikamina A hoʻohuli

ʻO ka Vitamin A he hōkū pōhaku ʻoiaʻiʻo i ka honua momona. Mālama ia i ka ʻike, kākoʻo i ka ʻōnaehana pale, paipai i ka ʻili olakino, kōkua i ka ulu maʻamau a me ka ulu ʻana, a he mea nui ia no ka hana hānau, i waena o nā hana ʻē aʻe ().

Kūlike ʻole i ka hilinaʻi nui, ʻaʻole i loko o nā meaʻai nā mea kanu nā huaʻai A maoli (i kapa ʻia ʻo retinol). Akā, loaʻa iā lākou nā huaʻai A precursors, ka mea i kaulana loa ʻo ia ka beta carotene.

I loko o ka ʻōpū a me ke akepaʻa, hoʻohuli ʻia ka beta carotene i vitamina A e ka enzyme beta-carotene-15,15′-monooxygenase (BCMO1) - kahi hana i ka wā e holo pono ana, e hana i kou kino i retinol mai nā mea kanu mea kanu e like me nā kāloti a me nā meaʻono. ʻuala.

Hoʻohālikelike, hāʻawi nā meaʻai holoholona i ka vitamona A i ke ʻano o retinoids, ka mea e koi ʻole ai e hoʻohuli iā BCMO1.

Eia ka nūhou maikaʻi ʻole. Hiki i kekahi mau hoʻololi gen ke kāpae i ka hana BCMO1 a hoʻokahuli i ka hoʻololi ʻana o carotenoid, e lawa ʻole ai nā meaʻai mea kanu e like me nā kumuwaiwai A.

ʻO kahi laʻana, hiki i nā polymorphism pinepine ʻelua i ka gen BCMO1 (R267S a me A379V) ke hoʻoliʻiliʻi hui i ka hoʻololi beta carotene e 69%. Hiki i kahi hoʻololi pinepine liʻiliʻi (T170M) ke hōʻemi i ka hoʻohuli ʻana ma kahi o 90% i ka poʻe i hāpai i ʻelua kope (, 3).

I nā mea āpau, ma kahi o 45% o ka heluna kanaka e hāpai i nā polymorphism e hoʻolilo iā lākou i "nā mea pane haʻahaʻa" i beta carotene ().

Eia kekahi, hiki i kahi pūʻulu o nā kumuwaiwai ʻole ke hoʻohaʻahaʻa i ka hoʻololi ʻana o ka carotenoid a me ka omo pū kekahi, e like me ka liʻiliʻi o ka hana thyroid, ke olakino ʻōpilikia i hōʻino ʻia, ka wai ʻona, nā maʻi ate, a me ka zinc deficit (,,).

Inā hoʻolei ʻia kekahi o kēia mau mea i loko o ka hoʻowahāwahā-genetic-converter mix, hiki i ka hiki ke hana i ka retinol mai nā mea kanu ke kanu ke emi hou aku.

No laila, no ke aha ʻaʻole e hoʻopalahalaha nui ka hopena e hoʻoulu ana i nā maʻi ahulau o ka pau ʻole ka wikamina A? Simple: I ke Komohana honua, hāʻawi nā carotenoids ma lalo o 30% o ka poʻe i ka wikamina A, akā hāʻawi nā meaʻai holoholona ma kahi o 70% ().

Hiki i ka mutagen BCMO1 omnivorous ke heʻe ma o ka wikamina A mai nā kumu holoholona, ​​me ka hauʻoli ʻole i ke kaua carotenoid e hana nei i loko.

Akā no ka poʻe e pale aku i nā huahana holoholona, ​​e ʻike ʻia nā hopena o kahi genus BCMO1 hana ʻole - a i ka hopena e hōʻino loa.

Ke hele vegan nā mea hoʻohuli ʻilihune, hiki iā lākou ke ʻai i nā kāloti a hiki i ka ʻalani i ke alo (!) Me ka loaʻa ʻole o ka wikamina A no ke olakino maikaʻi loa.

Piʻi wale nā ​​pae Carotenoid (hypercarotenemia), ʻoiai nā nosedives o ka huaʻa A (hypovitaminosis A), e alakaʻi ana i ka hemahema ma waena o ka lawa pono o ka lawe (3).

ʻOiai no nā mea ʻai liʻiliʻi haʻahaʻa, ʻo ka huaʻai A o ka waiū a me nā hua (ʻaʻole paʻa ka ihoiho i nā huahana iʻa e like me ke ake) ʻaʻole lawa paha e pale ai i ka hemahema, keu hoʻi inā e pāʻani ana nā pilikia lawe.

ʻAʻohe mea kupanaha, nā hopena o ka lawa ʻole o ka wikamina A aniani i nā pilikia i hōʻike ʻia e kekahi poʻe vegan a me nā mea ʻai.

ʻO ka hana ʻole o ka thyroid, ka makapō o ka pō a me nā pilikia ʻike ʻē aʻe, hoʻopilikia maikaʻi ʻole (ʻoi aku ke anuanu a me nā maʻi), a me nā pilikia me ka enamel niho hiki ke hopena i nā kūlana maikaʻi o ka huaora A (, 10,).

I kēia manawa, ʻo nā vegans me ka hana BCMO1 maʻamau nāna e ʻai ma ka nui o ka uku waiwai carotenoid hiki ke hana maʻamau i ka wikamina A mai nā mea kanu mea kanu e noho olakino.

Hiki i ka poʻe kūpono i nā mea hoʻololi carotenoid ke loaʻa ka lawa o ka wikamina A ma nā papaʻai vegan, akā hiki i nā mea hoʻohuli ʻilihune ke lilo i hemahema a hiki i ka hoʻokō ʻana o kā lākou ʻai i nā pae i manaʻo ʻia.

2. Gut microbiome a me ka wikamina K2

ʻO kāu microbiome ʻōpū - ka hōʻiliʻili o nā meaola e noho ana i kāu kolona - hana i kahi nui o nā hana dizzying, mai ke syntheity o ka nutrient a i ka fermentation fiber i ka neʻe ʻana o ka toxin (13).

Nui nā hōʻike e loli i kou microbiome ʻōpū, me nā heluna bacteria e hoʻololi nei i ka pane i ka papaʻai, ka makahiki, a me ke kaiapuni. Akā hoʻoilina nui ʻia o kāu microbes noho a i ʻole hoʻokumu ʻia i ka wā ʻōpio (13,).

ʻO kahi laʻana, nā pae kiʻekiʻe o ʻO Bifidobacteria pili pū ʻia me ka ʻāpana no ka hoʻomau mau ʻana o ka lactase (e hōʻike ana i kahi ʻāpana genetic i ka microbiome), a hānai nā pēpē i hānau ʻia i kā lākou puʻupuʻu mua o nā microbes i ke kahawai hānau, e alakaʻi ana i nā haku bacteria i ʻokoʻa i ka wā lōʻihi mai nā pēpē i hānau ʻia ma o ka ʻaoʻao cesarean (15,).

Eia kekahi, ʻo ka hōʻeha i ka microbiome - e like me ka holoi ʻana i ka maʻi mai nā antibiotic, chemotherapy, a i ʻole kekahi mau maʻi - hiki ke hana i nā loli mau loa i kahi kaiāulu olakino o nā critters ʻōpū.

Aia kekahi mau hōʻike e hoʻi ʻole kekahi mau heluna bacteria i ko lākou kūlana ma hope o ka loaʻa ʻana o ka lāʻau antibiotic, e hoʻokūpaʻa ma kahi o nā pae liʻiliʻi (,,,).

I nā huaʻōlelo ʻē aʻe, ʻoiai ka hoʻololi ākea o ka microbiome ʻōpū, "paʻa" paha ʻoe me kekahi mau hiʻohiʻona ma muli o nā kūlana ma waho o kāu kaohi.

No laila, no ke aha kēia mea no ka poʻe vegan? He mea nui kāu microbiome ʻōpū i ka pehea āu e pane ai i nā meaʻai like ʻole a synthesize i nā mea kikoʻī kikoʻī, a ʻoi aku kekahi o nā kaiāulu microbial ma mua o nā mea ʻē aʻe.

ʻO kahi laʻana, pono ʻia kahi bacteria bacteria no ka synthesizing wikamina K2 (menaquinone), kahi mea kōkua me nā pono kūikawā no ke olakino kino (me nā niho), ka noʻonoʻo ʻana o ka insulin, a me ke olakino cardiovascular, a me ka pale ʻana i ka maʻi ʻaʻai prostate a me ke akepau (22,,,, , 27, 28,,).

Hoʻopili nā mea hana K2 nui i kekahi Nā Bacteroides laha, Prevotella laha, ʻO Escherichia coli, a Klebsiella pneumoniae, a me kekahi gram-positive, anaerobic, non-sporing microbes (31).

ʻAʻole like me ka wikamina K1, ka mea nui i nā lau lau, ʻo ka vitamina K2 kahi i loaʻa wale i nā meaʻai holoholona - ʻo ke kumu nui kahi huahana soy fermented i kapa ʻia ʻo natto, kahi mea ʻono e hiki ai ke wehewehe ʻia euphemistically "loaʻa" (32).

Ua hōʻike nā noiʻi i ka hoʻohana ʻana o ka lāʻau antibiotic piha-pae haʻahaʻa i nā pae o ka lāʻau K2 i loko o ke kino e ka hoʻopau ʻana i nā bacteria e pili ana i ka synthesive K2 ().

A ʻo kahi noiʻi noiʻi i ʻike ʻia ke kau ʻia nā mea komo i kahi mea kanu kiʻekiʻe, ʻai liʻiliʻi (ma lalo o 2 auneke i kēlā me kēia lā) ʻai, ʻo ka mea nui e hoʻoholo i kā lākou pae K2 fecal ka mahele o Prevotella, Nā Bacteroides, a Escherichia / Shigella laha i ko lākou ʻōpū ().

No laila, inā pōkole ka microbiome a kekahi ma nā huaola huaʻai-K2 - inā paha mai nā kumu kūlohelohe, ka nohona, a me ka hoʻohana antibiotic - a hemo nā meaʻai holoholona mai ka hoʻohālikelike, a laila hiki i nā pae vitamin K2 ke poho i nā pae weliweli.

ʻOiai he kakaikahi ka noiʻi ʻana e pili ana i ke kumuhana, hiki i kēia mea ke hao wale i nā mea ʻai (a me kekahi mau mea ʻai mea ʻai) o nā makana he nui i hāʻawi ʻia e K2 - e kōkua ana paha i nā pilikia niho, ka nui o ka ʻeha o nā iwi, a hoʻēmi i ka pale ʻana i ka maʻi kō, ka maʻi maʻi maʻi, a me kekahi mau maʻi ʻākō .

ʻO ka mea ʻē aʻe, hiki i nā poʻe me kahi microbiome ikaika, K2-synthesizing (a i ʻole ʻike ʻia he gourmands natto) ke loaʻa ka lawa o kēia wikamina ma ka papa ʻai vegan.

ʻO nā Vegans me ka lawa ʻole o ka bacteria no ka synthesizing ka wikamina K2 hiki ke ʻike i nā pilikia e pili ana i ka lawa ʻole o ka lawe ʻana, me kahi kiʻekiʻe o ka pilikia o nā pilikia niho a me nā maʻi maʻi mau.

3. ʻO ka hoʻomanawanui ʻo Amylase a me ka starch

ʻOiai he ʻokoʻa loa, ʻoi aku ka kiʻekiʻe o nā papaʻai manu ʻole i nā mea momona ma mua o nā mea piha ((36,).

ʻO ka ʻoiaʻiʻo, ʻo kekahi o nā papaʻai mea kanu kaulana loa e hoʻokele a puni i ka 80% carb mark (e hele mai ana ka hapanui mai nā hua starchy, legume, a me nā tubers), e like me ka Pritikin Program, Dean Ornish Program, McDougall Program, a me kā Caldwell Esselstyn papaʻai no ka puʻuwai. hoʻohuli maʻi (38,, 40,).

ʻOiai kēia mau papaʻai i kahi mele mele kupaianaha ma ka holoʻokoʻa, ka papahana a Esselstyn, e like me ka mea i hōʻoki pono i nā hanana puʻuwai i loko o ka poʻe i mālama pono - hōʻike kekahi poʻe i nā hopena ʻono liʻiliʻi ma hope o ka hoʻololi ʻana i nā meaʻai vegan kiʻekiʻe (42).

No ke aha ka ʻokoʻa nui i ka pane? Ke pane hou nei paha, e lurking ana i kāu mau genes - a i loko nō hoʻi o kāu kuha.

Loaʻa i ka huha kanaka alpha-amylase, kahi enzyme e hoʻēmi i nā molekiʻi o ka starch i nā sugars maʻalahi ma o ka hydrolysis.

Kaukaʻi ʻia i ka nui o nā kope o ka moʻomeheu amylase-coding (AMY1) āu e hali ai, me nā ʻano nohona e like me ke koʻikoʻi a me nā mele circadian, hiki ke pae i nā pae amylase mai "ʻaʻohe hiki ke ʻike ʻia" a 50% o ka huina protein i loko o kāu lawai ().

Ma ka laulaha, makemake ka poʻe mai nā moʻomeheu starch-centric (e like me ka Kepanī) e lawe i nā kope ʻo AMY1 (a ʻoi aku nā kiʻekiʻe o ka salivary amylase) ma mua o ka poʻe mai nā lehulehu i hilinaʻi nui i ka momona a me nā protein, e kuhikuhi ana i ke ʻano o ke kaomi koho ( ).

I nā huaʻōlelo ʻē aʻe, ʻike ʻia nā hiʻohiʻona AMY1 i nā papa kuʻuna o kou mau kūpuna.

Eia ke kumu o kēia mea: hoʻohuli nui ka hana Amylase pehea ʻoe e hoʻopili ai i nā meaʻai starchy - a inā paha e hoʻouna kēlā mau meaʻai i kāu kō kō i ka rollercoaster pale ʻana i ka umekaumaha a i ʻole ka undaction leisurely.

Ke hoʻopau ka poʻe me ka amylase haʻahaʻa i ka starch (ʻo ia hoʻi nā ʻano i hoʻomaʻemaʻe ʻia), ʻike lākou i nā ʻoi aʻe ke kō, ʻoi aku ka lōʻihi o ke kō o ke kō i hoʻohālikelike ʻia me kēlā me nā pae amylase kiʻekiʻe ().

ʻAʻohe mea kupanaha, loaʻa i nā mea hana amylase haʻahaʻa ka nui o ka makaʻu o ka maʻi metabolic a me ka momona i ka wā e ʻai ana i nā papaʻai starch kiʻekiʻe ().

He aha ka manaʻo o kēia no nā mea ʻai a me nā mea ʻai?

ʻOiai pili ka pilikia amylase i kekahi me ka waha, ʻo nā papaʻai mea kanu e pili ana i nā hua palaoa, nā legume, a me nā tubers (e like me nā papahana Pritikin, Ornish, McDougall, a me Esselstyn i ʻōlelo ʻia aʻe nei) e lawe mai i kekahi intolerance carb latent i mua.

No nā mea hana amylase haʻahaʻa, hiki i nā hopena o ka starch upping radically ke hōʻeha i nā hopena - hiki ke alakaʻi ʻia i ke kānāwai kō kōpaʻa maikaʻi ʻole, hoʻoliʻiliʻi haʻahaʻa, a me ka loaʻa kālā.

Akā no kekahi me nā mīkini metabolic e hoʻopololei i ka amylase he nui, e lawelawe ana i kahi kalapona kiʻekiʻe, ʻo ka papaʻai mea kanu paha he ʻāpana keke.

Hoʻoulu nā pae amylase salivary i ka maikaʻi (a pehea ka maikaʻi ʻole) o nā kānaka ʻokoʻa i ka vegan starchy a i ʻole nā ​​mea ʻai vegetarian.

4. ʻO ka hana PEMT a me ka choline

He mea nui ʻo Choline akā nānā pinepine ʻole ʻia i ka nutrient e pili ana i ka metabolism, olakino lolo, synthesist neurotransmitter, lipid transport, a me methylation ().

ʻOiai ʻaʻole i loaʻa iā ia ka nui o ka manawa o ka pāpāho e like me kekahi mau meaola-du-jour (e like me ka omega-3 fatty acid a me ka wikamina D), ʻaʻole ia he mea nui iki. ʻO ka ʻoiaʻiʻo, ʻo ka choline deficit kahi mea pāʻani nui i ka maʻi momona o ka ate, kahi pilikia skyrocketing i nā lāhui Komohana (48).

Hiki i ka hemahema Choline ke hoʻonui i ka makaʻu o nā kūlana neurological, nā maʻi puʻuwai, a me nā pilikia ulu ʻana i nā keiki ().

Ma ka laulaha, ʻo nā meaʻai choline-nui loa nā huahana holoholona - me nā yolks hua manu a me ke akepaʻa e hoʻomalu ana i nā pakuhi, a me nā ʻiʻo a me nā iʻa iʻa pū kekahi i loko o nā helu kūpono. Loaʻa i nā ʻano mea kanu o nā mea kanu nā pae haʻahaʻa ʻoi loa o nā choline (50).

Hiki i kou mau kino ke hana i ka choline kūloko me ka enzyme phosphatidylethanolamine-N-methyltransferase (PEMT), kahi i methylates i kahi mole o ka phosphatidylethanolamine (PE) i loko o kahi mole o ka phosphatidylcholine (PC) ().

I nā manawa he nui, ʻo nā hapa liʻiliʻi o nā choline i hāʻawi ʻia e nā mea kanu mea kanu, hui pū ʻia me nā choline synthesized ma o ke ala PEMT, hiki ke lawa i ka hui pū ʻana i kāu mau pono koho - ʻaʻohe hua a me nā ʻiʻo e koi ʻia.

Akā no nā vegans, ʻaʻole holo mālie ka holo ʻana ma mua o ka choline.

ʻO ka mea mua, ʻoiai nā hoʻāʻo e hoʻokumu i nā pae lawe (AI) kūpono no ke koho ʻana, hiki ke loli nui nā koi o kēlā me kēia kanaka - a ʻo ka mea e like me ka nui o ka choline ma ka pepa hiki ke alakaʻi i ka hemahema.

Ua ʻike ʻia hoʻokahi noiʻi ua 23% o nā kāne komo i hoʻomohala i nā hōʻailona o ka nele choline i ka wā e ʻai ana i ka "lawe kūpono" o 550 mg i kēlā me kēia lā ().

Hōʻike nā noiʻi ʻē aʻe i nā koi choline e kī ma ka hale i ka wā o ka hāpai ʻana a me ka lactation, ma muli o ka hoʻopili ʻana o choline mai ka makuahine a i ka pēpē a i ʻole i ka waiū umauma (,,).

ʻO ka lua, ʻaʻole like nā kino o kēlā me kēia kanaka i nā hale hana choline.

Ma muli o ka hana a estrogen i ka hoʻoikaika ʻana i ka hana PEMT, nā wahine postmenopausal (i loaʻa nā pae o ka estrogen haʻahaʻa a me ka hiki ke koho i nā choline-synthesizing hiki) e ʻai i nā choline ma mua o nā wahine e mau nei i ko lākou mau makahiki hānau.

A ʻoi aku ka nui, nā hoʻololi pinepine ʻana i nā ala folate a i ʻole ka ʻāpana PEMT hiki ke hana i nā papa choline haʻahaʻa i mea weliweli loa ().

Ua ʻike ʻia hoʻokahi noiʻi ua hāpai nā wahine i ka MTHFD1 G1958A polymorphism (e pili ana i ka folate) he 15 mau manawa i maʻalahi i ka hoʻomohala ʻana i nā maʻi o ke kino ma ka papa haʻahaʻa choline ().

Hōʻike nā noiʻi hou aʻe i ka rs12325817 polymorphism ma ka ʻāpana PEMT - i loaʻa ma kahi o 75% o ka heluna kanaka - hāpai nui i nā koina choline, a ʻo ka poʻe me ka polymorphism rs7946 e pono ai nā kolina hou aʻe e pale aku ai i nā maʻi o ke ake momona ().

ʻOiai pono kahi noiʻi hou, aia kekahi mau hōʻike e hōʻike ana i ka rs12676 polymorphism i ka choline dehydrogenase (CHDH) e maʻalahi ai ka poʻe i ka nele i ka choline - ʻo ia hoʻi ka mea e pono ai i kahi papaʻai kiʻekiʻe e noho olakino ().

No laila, he aha ke ʻano o kēia no ka poʻe hāʻule i nā meaʻai holoholona choline kiʻekiʻe mai kā lākou papaʻai? Inā loaʻa i kekahi mea koi choline maʻamau a me kahi ʻano maikaʻi o nā ʻāpana, hiki ke hoʻomau i ka choline-replete ma kahi papaʻai vegan (a ʻoiai he mea ʻai i ʻai i nā hua manu).

Akā no nā makuahine hou a kokoke paha e lilo i mau wahine, kāne a i ʻole nā ​​wahine postmenopausal me nā pae estrogen haʻahaʻa, a ʻo nā kānaka me kekahi o nā mutation gene e hoʻonui i nā koina choline, ʻaʻole paha i lawa nā mea kanu i kēia nutrient koʻikoʻi.

I kēlā mau hihia, hiki i ka vegan ke lilo i mea hōʻino no ka hōʻino ʻana o nā mākala, nā pilikia noʻonoʻo, nā maʻi puʻuwai, a me ka hoʻonui ʻia o ka momona o ke ake.

Hiki i nā ʻokoʻa i ka hana PEMT a me nā koi choline pākahi ke hoʻoholo inā hiki i kekahi (a ʻaʻole hiki) ke lawa i ka choline ma ka papaʻai vegan.

Ke laina lalo

Ke kū pono nā mea genetical (a me microbial) pono, nā papaʻai vegan - ke hoʻonui ʻia me ka huaʻai B12 i koi ʻia - loaʻa ka manawa nui e hālāwai me nā pono o ka meaʻai a ke kanaka.

Eia nō naʻe, ke komo nā pilikia me ka hoʻohuli ʻana i ka wikamina A, komo ka makeup microbiome gut, nā pae amylase, a i ʻole koi choline i ke kiʻi, hoʻomaka ka hāʻule ʻana o ka vegan e like me ka ulu ʻana o ka vegan.

Ke kākoʻo nui nei ka ʻepekema i ka manaʻo o ka hoʻololi ʻana o kēlā me kēia kanaka i ka pane o ke kanaka i nā papa like ʻole. Hoʻomaʻamaʻa maikaʻi ʻia kekahi poʻe e ʻohiʻohi i nā mea e pono ai mai nā mea kanu mea kanu - a i ʻole hana i nā mea e pono ai me nā mekanika nani o ke kino o ke kanaka.