He aha nā huahana hope loa Glycation (AGE)?

Anter

• He aha nā AGE?
• Pili nā papaʻai hou i nā pae kiʻekiʻe o nā AGE
• Ke hōʻiliʻili nā AGE, hiki iā lākou ke hōʻino nui i ke olakino
• Hiki i nā papaʻai low-AGE ke hoʻomaikaʻi i ke olakino a hoʻemi i ka hopena o ka maʻi
• No laila ehia ka nui?
• Nā ʻōlelo aʻoaʻo e hōʻemi i nā pae AGE
• Koho i nā ʻano kuke ʻokoʻa
• Palena i nā meaʻai kiʻekiʻe i nā AGE
• ʻAi i kahi papaʻai piha i nā meaʻai waiwai antioxidant
• Hele neʻe
• Ke laina lalo

ʻO ka ʻai nui a me ka momona ke kumu o nā pilikia olakino koʻikoʻi. Hoʻonui lākou i kou makaʻu i ka hoʻomohala ʻana i ka pale ʻana o ka insulin, ka maʻi ʻaʻai, a me nā maʻi puʻuwai ().

Eia nō naʻe, ua ʻike ʻia nā noiʻi ʻana he hopena ikaika paha nā pūhui weliweli i kapa ʻia nā huahana hopena glycation holomua (AGEs) i kou olakino metabolic - me ka nānā ʻole i kou kaupaona.

Hoʻoulu kūlohelohe nā AGE e like me kou mau makahiki a hana ʻia ke kuke ʻia kekahi mau meaʻai i nā mahana wela.

Hōʻike kēia ʻatikala i nā mea āpau āu e ʻike ai e pili ana i nā AGE, me nā ʻano a me pehea e hōʻemi ai i kāu pae.

He aha nā AGE?

ʻO nā huahana hope loa glycation (AGE) nā mea hōʻinoʻino i hana ʻia ke hoʻohui ʻia ka protein a me ka momona me ke kō i ke kahe o ke koko. Kapa ʻia kēia kaʻina glycation ().

Hiki i nā AGE ke hana i nā meaʻai. ʻO nā meaʻai i hōʻike ʻia i nā mahana wela, e like me ka wā o ke kālua ʻana, ka palai ʻana, a me ka toasting ʻana paha, kiʻekiʻe loa i kēia mau hui.

ʻO ka ʻoiaʻiʻo, ʻo ka papaʻai ka mea hāʻawi nui o nā AGE.

ʻO ka mea pōmaikaʻi, loaʻa i kou kino nā ʻano hana e hoʻopau i kēia mau mea hoʻopōʻino, e like me nā mea e pili ana i ka antioxidant a me ka hana enzymatic (,).

Eia nō naʻe, ke hoʻopau ʻoe i nā AGE he nui - a i ʻole he nui ke ʻano o ka manawa - ʻaʻole hiki i kou kino ke hoʻomau me ka hoʻopau ʻana iā lākou. Pēlā, hōʻiliʻili lākou.

ʻOiai ʻo nā pae haʻahaʻa ʻaʻohe mea e hopohopo ai, ua hōʻike ʻia nā pae kiʻekiʻe e hoʻonāukiuki i ka oxidative a me ka mumū ().

ʻO ka ʻoiaʻiʻo, ua pili nā pae kiʻekiʻe i ka hoʻomohala ʻia o nā maʻi he nui, e like me ka maʻi diabetes, ka maʻi puʻuwai, ka holo pono ʻole ʻana o ka puʻuwai, a me Alzheimer, a me ka ʻelemakule ʻōpio ().

Eia kekahi, ʻo ka poʻe i loaʻa i ke kiʻekiʻe o ke kō kō, e like me nā mea me ka maʻi diabetes, ʻoi aku ka nui o ka makaʻu i ka hana ʻana i nā AGE he nui, a laila hiki ke kūkulu i loko o ke kino.

No laila, ke kāhea nei nā ʻoihana olakino he nui i nā pae AGE e lilo i hōʻailona o ke olakino holoʻokoʻa.

Hoʻokomo ʻia nā AGE i loko o ke kino ke hui pū ka momona a me nā protein me ke kō. Ke hōʻiliʻili lākou i nā pae kiʻekiʻe, hoʻonui lākou i ka makaʻu o nā maʻi he nui.

Pili nā papaʻai hou i nā pae kiʻekiʻe o nā AGE

Loaʻa i kekahi mau meaʻai i kēia manawa nā nui o nā AGE.

ʻO kēia ka hapanui ma muli o nā hana kaulana o ke kuke ʻana e hōʻike i nā meaʻai i kahi wela maloʻo.

Hoʻopili kēia i ka ʻoki ʻana, ka ʻai ʻana, ka hoʻomoʻa ʻana, ka hoʻomoʻa ʻana, ka palai ʻana, ka pala ʻana, ka moa ʻana, ka huki ʻana, a me ka ʻono ʻana ().

Hiki paha i kēia mau hana kuke kuke ke hoʻonoono i ka meaʻai, ʻaʻala, a maikaʻi ke nānā aku, akā hiki iā lākou ke hāpai i kāu lawe ʻana i nā AGE i nā pae hōʻino ().

ʻO ka ʻoiaʻiʻo, hoʻomāhuahua paha ka wela maloʻo i ka nui o nā AGE e 10-100 mau manawa i ka pae o nā meaʻai kuke ʻole ().

ʻO kekahi mau meaʻai, e like me nā meaʻai holoholona i kiʻekiʻe i ka momona a me nā protein, ʻoi aku ka maʻalahi i ka hoʻokumu ʻana o AGE i ka wā kuke ().

ʻO nā meaʻai kiʻekiʻe loa i ka AGEs me ka ʻiʻo (ʻoi aku ka ʻiʻo ʻulaʻula), kekahi mau paʻi waiū, nā hua moa, ka bata, ka waiū waiū, margarine, ka mayonnaise, nā aila, a me nā nati. ʻO nā meaʻai i kāwili ʻia a me nā huahana i hana ʻia me ka kiʻekiʻe.

No laila, inā paha he olakino kūpono kāu papaʻai, hiki iā ʻoe ke hoʻopau i kahi nui maikaʻi ʻole o nā AGE ʻino ma muli o ke ʻano o ka kuke ʻana i kāu meaʻai.

Hiki i nā AGE ke hana i loko o kou kino a i nā meaʻai āu e ʻai ai. Hiki i kekahi ʻano kuke kuke ke kumu o ka piʻi ʻana o kā lākou pae i ka meaʻai.

Ke hōʻiliʻili nā AGE, hiki iā lākou ke hōʻino nui i ke olakino

Loaʻa i kou kino nā ala kūlohelohe o ka hoʻopau ʻana i nā hui AGE weliweli.

Eia nō naʻe, inā ʻoe e ʻai i nā AGE he nui loa i kāu papaʻai, kūkulu wikiwiki lākou ma mua o ka hiki i kou kino ke hoʻopau iā lākou. Hiki i kēia ke hoʻololi i kēlā me kēia ʻāpana o kou kino a pili ʻia koʻikoʻi nā pilikia olakino.

ʻO ka ʻoiaʻiʻo, pili nā pae kiʻekiʻe me ka hapa nui o nā maʻi maʻi mau.

Hoʻopili kēia i ka maʻi puʻuwai, diabetes, maʻi ate, Alzheimer's, arthritis, kidney kidney, a me ke koko kiʻekiʻe, a me nā mea ʻē aʻe (,,,).

Nānā hoʻokahi kahi noiʻi i kahi hui o 559 mau makahiki wahine a ʻike i ka poʻe me ke kiʻekiʻe o ke kiʻekiʻe o ke kiʻekiʻe o nā AGE e aneane ʻelua mau manawa e make i ka maʻi puʻuwai ma mua o ka poʻe me nā pae haʻahaʻa ().

Ua ʻike ʻia kahi noiʻi ʻē aʻe i waena o kahi hui o nā kānaka me ka momona, ʻo ka poʻe me ka maʻi metabolic i loaʻa nā kiʻekiʻe o ke koko o nā AGE ma mua o nā mea i olakino ʻole.

ʻO nā wahine me ka maʻi polycystic ovary Syndrome, kahi ʻano hormonal kahi i kaulike ʻole ai nā pae o ka estrogen a me ka progesterone, i ʻoi aku ka kiʻekiʻe o nā AGE ma mua o nā wahine me ka ʻole o ke ʻano ().

ʻO ka mea hou aku, ʻo ka ʻai nui o nā AGE ma o ka papaʻai ua hoʻopili pololei ʻia i ka nui o kēia mau maʻi mau (,).

ʻO kēia ma muli o ka hōʻino ʻana o nā AGE i nā hunaola o ke kino, e paipai ana i ke koʻikoʻi oxidative a me ka mumū (,,).

ʻO nā kiʻekiʻe kiʻekiʻe o ka hoʻowahāwahā i kahi wā lōʻihi hiki ke hōʻino i kēlā me kēia mea o ke kino ().

Hiki i nā AGE ke kūkulu i loko o ke kino, e hoʻoulu ana i ke kaumaha oxidative a me ka mumū mau. Hoʻonui kēia i ka makaʻu o nā maʻi he nui.

Hiki i nā papaʻai low-AGE ke hoʻomaikaʻi i ke olakino a hoʻemi i ka hopena o ka maʻi

Hōʻike nā haʻawina holoholona a me nā kānaka i ka kaupalena ʻana i nā AGE kōkua e pale aku ai i nā maʻi he nui a me nā makahiki ʻelemakule ().

Ua hōʻike ʻia kekahi mau noiʻi holoholona i ka ʻai ʻana i ka papaʻai haʻahaʻa AGE i kahi hopena haʻahaʻa o ka maʻi puʻuwai a me nā puʻupaʻa, hoʻonui i ka ʻike insulin, a me nā pae haʻahaʻa o nā AGE i ke koko a me nā aʻa a hiki i 53% (,,,,)

Ua nānā ʻia nā hopena like i ka noiʻi kanaka. ʻO ke kaohi ʻana i nā AGE dietary i nā kānaka olakino ʻelua a me nā mea me ka maʻi diabetes a me nā maʻi puʻupaʻa paha e hoʻēmi i nā kaha o ka stress oxidative a me ka mumū (,,).

Ua nānā kahi noiʻi 1 makahiki i nā hopena o ka papaʻai haʻahaʻa AGE i ka poʻe 138 me ka momona. Ua ʻike ʻia ka hoʻonui ʻana o ka ʻike insulin, kahi hoʻohaʻahaʻa haʻahaʻa o ke kaumaha o ke kino, a me nā pae haʻahaʻa o ka AGE, ka hoʻokaumaha oxidative, a me ka mumū ().

I kēia manawa, ua ukali ka poʻe o ka pūʻulu i ka papaʻai i kiʻekiʻe i nā AGE, e ʻai ana ma mua o 12,000 AGE kilounits i kēlā me kēia lā. ʻO nā AGoun kilounits no kēlā me kēia lita (kU / l) nā anakuhi i hoʻohana ʻia e ana i nā pae AGE.

I ka hopena o ke aʻo ʻana, ua kiʻekiʻe ko lākou pae AGE a me nā māka o ke kūpaʻa ʻana o ka insulin, ke ahonui oxidative, a me ka mumū ().

ʻOiai ua hōʻike ʻia kahi hōʻemi o nā AGE papaʻai e hāʻawi i nā pono olakino, i kēia manawa ʻaʻohe alakaʻi e pili ana i ka lawe palekana a me ka maikaʻi ().

Ua hōʻike ʻia ka palena ʻana a i ʻole ka hōʻalo ʻana i nā AGE papaʻai e hoʻoliʻiliʻi i nā kiʻekiʻe o ka mumū a me ke koʻikoʻi oxidative, no laila e hoʻoliʻiliʻi ana i ka makaʻu o ka maʻi maʻi mau.

No laila ehia ka nui?

ʻO ka ʻai maʻamau o ka AGE ma Nu Ioka i manaʻo ʻia aia ma kahi o 15,000 AGE kilounit i kēlā me kēia lā, me nā poʻe he nui e ʻai ana i nā kiʻekiʻe kiʻekiʻe ().

No laila, kuhikuhi pinepine ʻia kahi papaʻai AGE kiʻekiʻe ma ke ʻano he mea nui ma mua o 15,000 kilounit i kēlā me kēia lā, a ʻo nā mea ma lalo pono o kēia e manaʻo ʻia he haʻahaʻa.

No ka loaʻa ʻana o kahi manaʻo ʻino inā e ʻai ana ʻoe i nā AGE he nui loa, e noʻonoʻo i kāu papaʻai. Inā ʻai mau ʻoe i nā ʻai i hoʻomoʻa ʻia a i hoʻomoʻa ʻia, nā momona paʻa, ka waiū momona piha, a me nā meaʻai i hana nui ʻia, ke ʻai nei paha ʻoe i nā pae kiʻekiʻe o nā AGE.

Ma ka ʻaoʻao ʻē aʻe, inā ʻoe e ʻai i kahi papaʻai momona i nā meaʻai mea kanu, e like me nā huaʻai, nā mea kanu, nā legume, a me nā kīʻaha holoʻokoʻa, a hoʻopau i ka waiū momona momona a me ka liʻiliʻi o kaʻiʻo, e haʻahaʻa paha kāu pae AGE.

Inā hoʻomākaukau mau ʻoe i nā meaʻai me ka wela pulu, e like me nā kopa a me nā ʻōpala, e ʻai pū nō hoʻi ʻoe i nā pae haʻahaʻa o nā AGE.

E kau i kēia i ke kuanaʻike, eia kekahi mau laʻana o ka nui o ka AGE i nā meaʻai maʻamau, i hōʻike ʻia ma ke ʻano he kilounit no kēlā me kēia lita ():

• 1 hua hua moa: 1,240 kU / l
• 1 hua manu scrambled: 75 kU / l
• 2 auneke (57 gram) o ka bagel i kālua ʻia: 100 kU / l
• 2 auneke o ka ʻeke hou: 60 kU / l
• 1 punetēpō o ka kirīmiʻona: 325 kU / l
• ¼ kīʻaha (59 ml) o ka waiū holoʻokoʻa: 3 kU / l
• 3 auneke o ka moa moa: 5,200 kU / l
• 3 mau auneke o ka moa moa: 1,000 kU / l
• 3 auneke o nā kīʻaha Palani: 690 kU / l
• 3 auneke o kaʻuala i hoʻomoʻa ʻia: 70 kU / l
• 3 auneke (85 gram) o ka moa moa i hoʻomoʻa ʻia: 6,600 kU / l
• 3 mau auneke o ka pipi i hoʻopili ʻia: 2,200 kU / l

Inā kuke mau ʻoe i nā meaʻai i nā mahana wela a i ʻole ʻai i ka nui o nā meaʻai i hoʻoponopono ʻia, kiʻekiʻe paha kāu pae AGE.

Nā ʻōlelo aʻoaʻo e hōʻemi i nā pae AGE

Hiki i nā ʻōkuhi ke kōkua iā ʻoe e hōʻemi i kāu mau pae o ka AGE.

Koho i nā ʻano kuke ʻokoʻa

ʻO ke ala kūpono e hōʻemi ai i kāu lawe ʻana i nā AGE e koho ai i nā ʻano kuke olakino olakino.

Ma mua o ka hoʻohana ʻana i ka wela, ka wela nui no ka kuke ʻana, e hoʻowali, e ʻānai, e hoʻolapalapa, a me ka mahu.

Ke kuke ʻana me ka wela mehana, ma nā mahana haʻahaʻa, a no nā wā pōkole, kōkua nā mea āpau i ka haʻahaʻa o ka AGE ().

Hoʻohui, ke kuke ʻana i ka ʻiʻo me nā mea waikawa, e like me ka vīnega, wai kōmato, a wai wai lemon paha, hiki ke hōʻemi i ka hana AGE a hiki i 50% ().

ʻO ka kuke ʻana ma luna o nā pālolo ceramic - ma kahi o ka pololei i ka mea hiki ke hoʻoheheʻe ʻia - hiki ke hōʻemi i ka hana AGE. ʻO nā mea kuke lohi e manaʻo ʻia ʻo ia kekahi o nā ala olakino e kuke ai i ka meaʻai.

Palena i nā meaʻai kiʻekiʻe i nā AGE

ʻO nā meaʻai i kāwili ʻia a me ka hana nui i loko o nā kiʻekiʻe o nā AGE.

ʻO kekahi mau meaʻai, e like me nā meaʻai holoholona, ​​ʻoi aku ka kiʻekiʻe ma AGEs. Hoʻopili kēia i kaʻiʻo (ʻoi aku ka ʻulaʻula o kaʻiʻo), kekahi mau tīhi, nā hua moa, ka bata, ka waiū waiū, margarine, mayonnaise, nā aila, a me nā nati ().

E hoʻāʻo e hōʻoki a hōʻemi paha i kēia mau meaʻai a koho i nā meaʻai hou a piha i lalo o nā AGE.

ʻO kahi laʻana, ʻo nā meaʻai e like me nā huaʻai, nā mea kanu, a me nā kīʻaha holoʻokoʻa i loaʻa nā pae haʻahaʻa, ʻoiai ma hope o ke kuke ʻana ().

ʻAi i kahi papaʻai piha i nā meaʻai waiwai antioxidant

I loko o nā ʻimi noiʻi ʻana, ua hōʻike ʻia nā antioxidant kūlohelohe, e like me ka wikamina C a me ka quercetin, e keʻakeʻa i ka hoʻokumu ʻana o AGE ().

Eia kekahi, ua hōʻike ʻia kekahi mau noiʻi holoholona e hiki i kekahi phenol mea kanu kūlohelohe ke hōʻemi i nā hopena olakino maikaʻi ʻole o nā AGE (,).

ʻO kekahi o kēia ka curcumin pūhui, i loaʻa i ka turmeric. Hiki ke kōkua iā Resveratrol, i nā ʻili o nā hua ʻeleʻele e like me nā hua waina, nā blueberry, a me nā raspberry (,).

No laila, ʻo ka papaʻai i piha i nā hua momona, nā mea kanu, nā mea kanu, a me nā mea ʻala e kōkua i ka pale ʻana i nā hopena maikaʻi o nā AGE.

Hele neʻe

Ma waho aʻe o ka papaʻai, kahi nohona hana ʻole hiki ke hoʻoulu i nā pae AGE i ka lani.

I ka hoʻohālikelike ʻana, ua hōʻike ʻia ka hoʻoikaika mau a me kahi ʻano hana e hoʻemi i ka nui o nā AGE i loko o ke kino (,).

Hoʻokahi o nā noi ʻana ma 17 mau makahiki waena wahine i ʻike i ka poʻe i hoʻonui i ka nui o nā ʻanuʻu a lākou i lawe ai i kēlā me kēia lā i ʻike i ka hōʻemi o nā pae AGE ().

Ke koho ʻana i nā ʻano kuke olakino olakino, ka palena ʻana i nā meaʻai kiʻekiʻe i nā AGE, ka ʻai ʻana i nā meaʻai momona, a me ka hoʻoikaika kino pinepine ʻana i nā pae AGE i loko o ke kino.

Ke laina lalo

Ke hāʻawi nei nā papaʻai i kēia manawa i nā pae kiʻekiʻe o nā AGE ʻino ma ke kino.

Pili kēia, no ka mea, ua hoʻopili ʻia nā pae AGE kiʻekiʻe i ka hapa nui o nā maʻi maʻi mau. ʻO ka nūhou maikaʻi hiki iā ʻoe ke hoʻohaʻahaʻa i kāu mau pae me kekahi mau ʻōkuhi maʻalahi.

Koho i nā meaʻai āpau, nā ʻano kuke olakino olakino, a me kahi ʻano hana e pale ai i kou olakino.