4 Zvikonzero Nei Vamwe Vanhu Vachiita Zvakanaka seVegans (Kunyange Vamwe Vasingadaro)

Zvemukati

• 1. Vitamin A kutendeuka
• 2. Gut microbiome uye vhitamini K2
• 3. Amylase uye starch shiviriro
• 4. PEMT chiitiko uye choline
• Chinokosha

Gakava pamusoro pekuti veganism chikafu chine hutano chevanhu kana yekumhanyisa nzira yekushomeka yanga ichipenga kubvira nakare (kana zvirinani, kubvira pakauya Facebook).

Iyo gakava inokurudzirwa nezvakasimba zvinotaurwa kubva kumativi ese efenzi. Yenguva refu-vegans inoshuma hutano hwakanaka, nepo veggan vekare vachirondedzera kudzika kwavo zvishoma nezvishoma kana nekukurumidza.

Neraki, sainzi irikuswededza padyo nekunzwisisa kwekuti nei vanhu vachipindura zvakasiyana kune zvakaderera- kana kwete-mhuka-chikafu chikafu - nemhinduro yakawanda yakadzika mumageneti uye mumatumbu hutano.

Kunyangwe zviine chikafu chakaringana chikafu chevegan chinotaridzika pabepa, kusiyanisa kwemetabolism kunogona kuona kana mumwe munhu achibudirira kana kufefetera kana achienda asina-nyama uye nekunze.

1. Vitamin A kutendeuka

Vitamin A ndeyechokwadi dombo nyeredzi mune inovaka nyika. Inobatsira kuchengetedza kuona, inotsigira immune system, inosimudzira ganda rine hutano, inobatsira mukukura kwakanaka uye kusimukira, uye yakakosha pakubata basa, pakati pemamwe mabasa ().

Kupesana nekutenda kwakakurumbira, chikafu chezvirimwa hachina echokwadi vhitamini A (inozivikanwa seretinol). Pane kudaro, zvine mavitamini A anotungamira, ayo anozivikanwa kwazvo ndeaya beta carotene.

Mune ura uye chiropa, beta carotene inoshandurwa kuita vhitamini A neiyo enzyme beta-carotene-15,15'-monooxygenase (BCMO1) - maitiro ekuti, kana ichimhanya zvakanaka, regai muviri wako ugadzire retinol kubva kuzvikafu zvezvirimwa zvakaita semakarotsi uye zvinotapira mbatatisi.

Zvichienderana, chikafu chemhuka chinopa vhitamini A muchimiro che retinoids, izvo zvisingade BCMO1 kutendeuka.

Heino nhau dzakaipa. Dzakasiyana geni shanduko dzinogona kupaza BCMO1 chiitiko uye kukanganisa carotenoid kutendeuka, ichipa chikafu chezvirimwa chisina kukwana sevhitamini A sosi.

Semuenzaniso, maviri anowanzoitwa ma polymorphisms muBCMO1 geni (R267S uye A379V) anogona pamwe chete kudzikisa beta carotene kutendeuka ne69%. Shanduko isingawanzoitika (T170M) inogona kudzora kutendeuka neanosvika 90% muvanhu vanotakura makopi maviri (, 3).

Mune zvese, vangangoita 45% yevagari vanotakura mapolymorphisms anovaita "vashoma vanopindura" kune beta carotene ().

Zvakare, kuwanda kweasina-magene zvinhu zvinogona kudzikisa carotenoid kutendeuka uye kutora zvakare, kusanganisira yakaderera utachiona basa, kukanganisa hutano gut, kudhakwa, chiropa chirwere, uye zinc kushomeka (,,).

Kana chero cheizvi chikakandirwa muhurombo-genetisheni -kusanganisa kusanganisa, kugona kuburitsa retinol kubva kuzvikafu zvezvirimwa kunogona kuderera zvakanyanya.

Saka, nei isiri nyaya yakapararira kudaro ichikonzera kuwanda kwevhitamini A kushomeka? Nyore: Munyika yekuMadokero, carotenoids inopa isingasviki 30% yevhitamini A yekudyiwa kwevanhu, nepo chikafu chemhuka chinopa anopfuura 70% ().

Omnivorous BCMO1 mutant inowanzo skate ne vhitamini A kubva kumhuka, nekufara vasingazive nezve carotenoid kurwa kuri kukwira mukati.

Asi kune avo vanoongorora zvigadzirwa zvemhuka, mhedzisiro yeakashata BCMO1 geni ichave pachena - uye pakupedzisira inokuvadza.

Kana vashanduri varombo vaenda vegan, ivo vanokwanisa kudya karoti kudzimara vari orenji kumeso (!) Pasina kuwana yakakwana vitamini A yehutano hwakakwana.

Carotenoid mazinga anongomuka (hypercarotenemia), nepo vhitamini A chimiro nosedives (hypovitaminosis A), zvichikonzera kushomeka pakati pekuita senge kudya kwakaringana (3).

Kunyangwe kune vekunze-vanoshandura varimi, iyo vhitamini A yezvimedu nemazai (ayo asingabatise kenduru kune zvigadzirwa zvenyama zvakaita sechiropa) zvinogona kunge zvisina kukwana kudzikisira kushomeka, kunyanya kana nyaya dzekupinza dziri kutambawo.

Hazvishamisi kuti mhedzisiro yekusakwana vhitamini A girazi matambudziko anotaurwa nevamwe vegans uye vezvinomera.

Utachiona husingaiti, husiku hupofu uye zvimwe zvekuona, kushomeka kwekudzivirira muviri (zvimwe kutonhora uye hutachiona), uye matambudziko neino enamel anogona kukonzerwa nehurombo hwevitamini A chinzvimbo (, 10,,).

Zvichakadaro, vegans ane zvakajairwa BCMO1 basa vanodya pane yakawanda carotenoid-yakafuma mubhadharo inogona kazhinji kuburitsa yakakwana vitamini A kubva kune zvirimwa zvekudya kuti ugare uine hutano.

Vanhu vanoshandura zvine mutsindo carotenoid vanogona kuwana vhitamini A yakaringana pazvikafu zvevegan, asi vashanduri varombo vanogona kushomeka kunyangwe kudya kwavo kuchisangana nematanho akakurudzirwa.

2. Gut microbiome uye vhitamini K2

Ura hwako microbiome - iko kuunganidzwa kwezvinhu zvipenyu zvinogara mukoloni yako - zvinoita huwandu hunokatyamadza hwemabasa, kubva pane zvinovaka muviri kusvika kune fibisi yekuvirisa toxin neutralization (13).

Pane humbowo hwakawanda hwekuti gut yako microbiome inochinjika, nehutachiona huwandu huchichinja mukupindura kudya, zera, uye nharaunda. Asi huwandu hwakawanda hwehutachiona hwako hunogarwawo kana kumisikidzwa kubva paudiki (13,).

Semuenzaniso, akakwirira mazinga e Bifidobacteria inosanganisirwa neiyo geni rekushingirira kwelactase (zvichiratidza chinhu chinoburitswa nema microbiome), uye vacheche vanozvarwa vaginally vanounganidza sumbu ravo rekutanga rehutachiona mumukoto wekuzvarwa, zvichitungamira mukuumbwa kwebhakitiriya iro rinopesana pamusoro penguva refu kubva kuvacheche vanozvarwa kuburikidza nechikamu checaresaan (15,).

Uye zvakare, kushungurudzika kune microbiome - senge kubviswa kwebhakitiriya kubva kumishonga inorwisa mabhakitiriya, chemotherapy, kana zvimwe zvirwere - kunogona kukonzera shanduko yekusingaperi kunharaunda ine hutano kamwechete yevatsoropodzi vematumbo.

Pane humwe humbowo hwekuti vamwe vanhu vemabhakitiriya havana kuzombodzokera kumamiriro avo ekare mushure mekuratidzwa kwemishonga inorwisa mabhakitiriya, vachidzikama pachidanho chisina kukwana (,,,,).

Mune mamwe mazwi, kunyangwe paine kungochinjika kweiyo gut microbiome, unogona "kunamirwa" nezvimwe maficha nekuda kwemamiriro kunze kwekutonga kwako.

Saka, nei izvi zvichikosha kune vegans? Uturu hwako hutachiona hunoita basa rakakosha mukupindura kwaunoita kune zvakasiyana zvekudya uye nekugadzirisa zvikafu zvinovaka muviri, uye dzimwe nharaunda dzehutachiona dzingave dzakapfava vegiki kupfuura vamwe.

Semuenzaniso, mamwe mabhakitiriya emudumbu anodiwa pakuumba vhitamini K2 (menaquinone), chinovaka muviri chine mabhenefiti akasarudzika ehutano hwemabhonzo (kusanganisira mazino), insulin senzwi, uye hutano hwemwoyo, pamwe neprostate uye kudzivirira kenza yechiropa (22,,, , 27, 28,,.

Iwo makuru K2-vagadziri anosanganisira mamwe Mabhakitiriya marudzi, Prevotella marudzi, Escherichia coli, uye Klebsiella pneumoniae, pamwe neimwe gramu-inovhenekera, anaerobic, isiri-yekutsvaira hutachiona (31).

Kusiyana nevhitamini K1, iyo yakawanda mumashizha emashizha, vhitamini K2 inowanikwa chete mune zvekudya zvemhuka - chakanyanya kusarudzika chiri chigadzirwa chakaviriswa chesoya chinonzi natto, icho chine kuravira kunogona kutsanangurwa se "kwakawanikwa" (32).

Zvidzidzo zvakaratidza kuti yakazara-sipidhi yemishonga inorwisa mabhakitiriya inoshamisa inoderedza huwandu hwevhitamini K2 mumuviri nekuparadza mabhakitiriya anokonzera K2 synthesis ().

Uye kumwe kuongorora kwakapindirana kwakawana kuti kana vatori vechikamu vakaiswa pane yakasimwa chirimwa, nyama yakaderera (isingasvike maviri maawundi zuva nezuva) chikafu, chikuru chinogadzirisa mafecal avo K2 mazinga aive chikamu che Prevotella, Mabhakitiriya, uye Escherichia / Shigella mhando mumatumbu avo ().

Nekudaro, kana microbiome yemumwe munhu ipfupi pane vhitamini-K2-inogadzira mabhakitiriya - kungave kunobva mumageneti zvinhu, nharaunda, kana mushonga wemishonga inorwisa mabhakitiriya - uye chikafu chemhuka chinobviswa kubva kuiyo equation, zvino mavhitamini K2 mazinga anogona kunyura kusvika pamatanho anotyisa.

Kunyangwe kutsvagisa pamusoro penyaya kuri kushoma, izvi zvinogona kubira vegans (uye vamwe vezvinodyiwa) zvezvipo zvakawanda K2 zvinopa - zvinogona kukonzera matambudziko emazino, njodzi huru yekutyoka kwemapfupa, uye nekudzivirira kudzivirirwa kuchirwere cheshuga, chirwere chemoyo, uye mamwe maronda. .

Zvakare, vanhu vane robust, K2-synthesizing microbiome (kana ndiani anozvizivisa sa natto gourmands) vanogona kuwana zvakakwana vhitamini iyi pane vegan chikafu.

Vegans vasina mabhakitiriya akakwana ekugadzira vhitamini K2 vanogona kusangana nematambudziko ane chekuita nekusakwana kwekudya, kusanganisira njodzi yakanyanya yezvinhu zvemeno uye chirwere chisingaperi.

3. Amylase uye starch shiviriro

Kunyangwe paine zviripo kunze kwekudya, nyama isina nyama inowanzo kuve yakakwira mumakabhohaidhiretsi pane iwo akazara omnivorous (, 36,).

Muchokwadi, zvimwe zvezvakakurumbira zvekudyara-zvinodyiwa zvinotenderera zvakatenderedza 80% carb mucherechedzo (unouya zvakanyanya kubva kune starchy zviyo, nyemba, uye tubers), kusanganisira Pritikin Chirongwa, Dean Ornish Chirongwa, McDougall Chirongwa, uye kudya kwaCaldwell Esselstyn kwemoyo kudzoreredza chirwere (38,, 40,).

Nepo izvi zvikafu zvine chinyorwa chinonakidza pane zvese, chirongwa cheEsselstyn, semuenzaniso, chakadzora zviitiko zvemoyo kune avo vakanyatsoteerera - vamwe vanhu vanotaura mhedzisiro isinganetsi mushure mekuchinja kune yakawanda starch vegan kudya (42).

Nei paine mutsauko unoshamisa pakupindura? Mhinduro yacho inogona, zvakare, kuve yakavanda mumageneti ako - uye zvakare mukusvipa kwako.

Mate evanhu ane alpha-amylase, enzyme inokanda mamorekuru esita mune mashuga akareruka kuburikidza nehydrolysis.

Zvichienderana nekuti mangani makopi eiyo amylase-coding gene (AMY1) yaunotakura, pamwe nemararamiro ehupenyu senge kushushikana uye zviyero zve circadian, amylase mazinga anogona kubva "zvisinganyatsooneki" kusvika ku50% yehuwandu hweprotein mumate ako ().

Kazhinji, vanhu vanobva mutsika dzesitarch-centric (senge maJapan) vanowanzo takura mamwe ma AMY1 makopi (uye vane mwero wakakwirira wematehwe amylase) kupfuura vanhu vanobva kuvanhu vaimbovimba zvakanyanya nemafuta uye mapuroteni, vachinongedzera kuchinzvimbo chekumanikidza ( ).

Mune mamwe mazwi, AMY1 mapatani anoonekwa akabatana nezvikafu zvechinyakare zvemadzitateguru ako.

Heino chikonzero nei izvi zvichikosha: Kugadzirwa kweAmylase kunokanganisa zvakanyanya maitiro ako ekugadzirisa chikafu chine starch - uye kana izvo zvikafu zvinotumira shuga rako reropa pane giravhiti-inozvidza rollercoaster kana kudzikisira kwakanyanya.

Kana vanhu vane yakaderera amylase vachidya starch (kunyanya yakanatswa mafomu), ivo vanoona yakatsiga, yakareba-inogara yeropa spikes spikes ichienzaniswa neavo vane zvakasununguka dzakakwira amylase mazinga ().

Hazvishamisi kuti varimi vepasi peamylase vane njodzi yakanyanya ye metabolic syndrome uye kufutisa pavanodya zvakajairika starch chikafu ().

Izvi zvinorevei kune vezvirimwa uye vegans?

Kunyange hazvo nyaya yeamylase ichifanira kune chero munhu ane muromo, zvinodyarwa zvinodyarwa zvakanangana nezviyo, nyemba, uye tubers (senge zvataurwa pamusoro apa Pritikin, Ornish, McDougall, uye Esselstyn zvirongwa) zvinogona kuunza kusagadzikana kwecarb kumberi.

Kune vashoma vanogadzira amylase, zvakanyanya kukwirisa starch yekudya inogona kuve nemhedzisiro inokanganisa - inogona kutungamira kune yakashata shuga gwara murau, yakaderera satiation, uye huremu kuwedzera.

Asi kune mumwe munhu ane michina yemetaboli kuburitsa yakawanda amylase, kubata yakakwira carb, chirimwa-chakavakirwa chikafu chingave chidimbu chekeke.

Masalivary amylase mazinga anokanganisa mashandiro (kana kuti zvisina kunaka) vanhu vakasiyana vanoita pane starchy vegan kana miriwo yezvikafu.

4. PEMT chiitiko uye choline

Choline yakakosha asi inowanzo kukosheswa zvinovaka muviri zvine chekuita nemetabolism, hutano hwehuropi, neurotransmitter synthesis, lipid kutakura, uye methylation ().

Kunyangwe isati yagamuchira yakawanda yemidhiya airtime seimwe mimwe michina-du-jour (se omega-3 fatty acids uye vhitamini D), haina kukosha. Muchokwadi, kushomeka kwech choline mutambi mukuru muhutachiona hwechiropa, dambudziko rekukwirisa mumarudzi ekuMadokero (48).

Kushomeka kwecholine kunogona zvakare kuwedzera njodzi yemamiriro etsinga, chirwere chemwoyo, uye matambudziko ekuvandudza muvana ().

Kazhinji, chakanyanya choline-chikafu chakawanda zvigadzirwa zvemhuka - nemazai mazai uye chiropa chiri kutonga machati, uye dzimwe nyama uye hove dzegungwa zvakare zvine huwandu hwakanaka. Mhando dzakasiyana dzezvirimwa zvezvirimwa zvine zviyero zvine mwero zvakanyanya zve choline (50).

Miviri yako inogona zvakare kuburitsa choline mukati neiyo enzyme phosphatidylethanolamine-N-methyltransferase (PEMT), iyo methylates molekemu ye phosphatidylethanolamine (PE) kupinda mune molekuru re phosphatidylcholine (PC) ().

Muzviitiko zvakawanda, iwo madiki echoline anopiwa nezvikafu zvezvirimwa, zvakasanganiswa neicho choline inogadzirwa kuburikidza nePEMT nzira, inogona kukwana kuti pamwe chete usangane nezvinodiwa zvecholine - hapana mazai kana nyama inodiwa.

Asi kune vegans, hazvisi zvinogara zvichitsvedza kufamba necholine kumberi.

Kutanga, kunyangwe paine kuyedza kwekumisikidza yakakwana yekudya (AI) mazinga echoline, zvinodiwa nevanhu zvega zvinogona kusiyana zvakanyanya - uye izvo zvinoita sekukwana choline pabepa zvinogona kuramba zvichitungamira mukushomeka.

Imwe ongororo yakawana kuti 23% yevarume vatori vechikamu vakagadzira zviratidzo zvekushomeka kwecholine pavanodya iyo "yakakwana yekudya" ye550 mg pazuva ().

Kumwe kutsvagurudza kunoratidza kuti choline inoda kupfura nepadenga panguva yekuzvitakura nekuyamwisa, nekuda kwecholine kubvongodzwa kubva kuna amai kuenda kumucheche kana mumukaka wemukaka (,,).

Chechipiri, kwete miviri yemunhu wese zvakaenzana zvine zvibereko choline mafekitori.

Nekuda kwebasa reestrogen mukusimudzira chiitiko chePEMT, vakadzi vanotevera postopaopausal (vane mwero weesrogen wakaderera uye vane stimied choline-synthesizing kugona) vanofanirwa kudya choline yakawanda kupfuura vakadzi vachiri mumakore avo ekubereka ().

Uye zvakatonyanya kukosha, shanduko dzinojairika munzira dzevanhu kana iyo PEMT geni inogona kuita chakori choline chikafu chisina njodzi ().

Imwe ongororo yakawana kuti vakadzi vakatakura MTHFD1 G1958A polymorphism (inoenderana nefolate) vaive gumi neshanu vakatapurwa nekukudziridza kusagadzikana kwemuviri pane yakaderera choline chikafu ().

Kuwedzera kutsvagurudza kunoratidza kuti iyo rs12325817 polymorphism muPEMT geni - inowanikwa mune ingangoita 75% yevagari - inonyanya kusimudza zvinodiwa choline, uye vanhu vane rs7946 polymorphism vangangoda choline kudzivirira mafuta ane chiropa chirwere ().

Kunyangwe kumwe kutsvagurudza kuchidikanwa, kune zvekare humwe humbowo hwekuti rs12676 polymorphism mune choline dehydrogenase (CHDH) geni rinoita kuti vanhu vabatike nekushomeka kwecholine - zvichireva kuti vanoda kudya kwakanyanya kudya kuti vagare vakagwinya ().

Saka, izvi zvinorevei kune vanhu vanodonhedza yakakwira choline mhuka chikafu kubva kuchikafu chavo? Kana mumwe munhu aine zvakajairwa choline zvinodiwa uye nerombo rakanaka assortment yemagen'a, zvinokwanisika kugara choline-izere pane vegan chikafu (uye zvirokwazvo semunhu wezvinomera anodya mazai).

Asi kune vatsva kana munguva pfupi-ichave vanaamai, varume, kana vakadzi vane postmenopausal vane yakaderera estrogen estrogen, pamwe nevanhu vane rimwe remazhinji magene ekuchinja anowedzera choline zvinodikanwa, zvirimwa zvega zvinogona kutopa zvakakwana zveichi chakakosha chikafu.

Mune zviitiko izvi, kuenda vegan kunogona kuve chiratidzo chekukuvara kwemhasuru, matambudziko ekuziva, chirwere chemwoyo, uye kuwedzerwa kwekuwedzera kwemafuta muchiropa.

Misiyano muPEMT chiitiko uye yega choline zvinodiwa zvinogona kuona kana mumwe munhu achigona (kana asingakwanise) kuwana choline yakakwana pane vegan chikafu.

Chinokosha

Kana iwo chaiwo magene (uye microbial) zvinhu zvave panzvimbo, magan veets - kana achiwedzeredzwa neanodiwa vhitamini B12 - ane mukana wakakura wekusangana nezvido zvemunhu zvinovaka muviri.

Nekudaro, kana paine nyaya nevhitamini A kutendeuka, gut microbiome makeup, amylase mazinga, kana choline zvinodiwa zvinopinda mumufananidzo, mikana yekukura sevheji inotanga kuderera.

Sayenzi iri kuwedzera kutsigira pfungwa yekuti kusiana kwemunhu kunoitisa mhinduro yemunhu kuzvikafu zvakasiyana. Vamwe vanhu vakangoshongedzerwa zvirinani kunhonga zvavanoda kubva kuzvikafu zvezvirimwa - kana kuburitsa zvavanoda neanoshamisa makaniki emuviri wemunhu.