5 Zvidzidzo paMediterranean Kudya - Zvinoshanda here?

Zvemukati

• Izvo zvidzidzo
• 1. Chidzidzo CHAKAFUNGWA
• Ngozi yerufu
• Njodzi yekufa kubva kuchirwere chemwoyo
• Kuonda
• Metabolic syndrome uye mhando 2 chirwere cheshuga
• Huwandu hwevanhu vakasiya zvidzidzo
• Chinokosha

Chirwere chemwoyo idambudziko guru kutenderera pasirese.

Zvisinei, tsvakurudzo inoratidza kuti kuitika kwechirwere chemwoyo kunoratidzika kunge kwakaderera pakati pevanhu vanogara muItaly, Greece, nedzimwe nyika dzakapoteredza Mediterranean, zvichienzaniswa nevaya vanogara muUnited States. Zvidzidzo zvinoratidza kuti kudya kunogona kuita basa.

Vanhu vakatenderedza Mediterranean vakagara vachiteedzera chikafu chakapfuma mune zvekudyara-zvinodyiwa, zvinosanganisira michero, miriwo, zviyo zvese, chingwa, nyemba, mbatatisi, nzungu, uye mhodzi.

Mafuta ekudya makuru ndeemhandara yemafuta emuorivhi, uye vanhu vanodyawo mwero wewaini tsvuku, hove, huku, mombe nemazai. Zvichakadaro, nyama tsvuku inotamba chikamu chidiki chete.

Iyi nzira yekudya yakatanga kuve inozivikanwa pasi rese senzira yekuvandudza hutano uye kudzivirira chirwere.

Maedzo akati wandei akasarudzika, akavimbika uye anoshanda ekutsvagisa, akatarisa kubhenefiti kwechikafu ichi.

Ichi chinyorwa chinotarisa ku5 kwenguva refu-yakadzorwa miedzo pane yekudya kweMediterranean. Ose iwo anowanikwa mune anoremekedzwa, vezera-akaongororwa magazini.

Izvo zvidzidzo

Vazhinji vanhu vakapinda muzvidzidzo izvi vaive nematambudziko ehutano, kusanganisira chirwere cheshuga, metabolic syndrome, kana njodzi huru yechirwere chemwoyo.

Mazhinji ezvidzidzo akatarisa zvakajairwa zvehutano mamaki, senge huremu, chirwere chemwoyo njodzi, uye mamaki echirwere cheshuga. Zvimwe zvidzidzo zvakakura zvakare zvakatarisa pamitero yekurwiswa kwemoyo uye kufa.

1. Chidzidzo CHAKAFUNGWA

Ichi chidzidzo chikuru chakabatanidza vanhu zviuru mazana manomwe nemakumi manomwe nenomwe vane njodzi huru yechirwere chemwoyo.

Kwemakore angangoita mashanu, vatori vechikamu vakatevera chimwe chezvikafu zvitatu zvakasiyana:

• chikafu cheMediterranean nekuwedzera mamwe mhandara yemafuta emuorivhi (Med + Olive Oiri)
• chikafu cheMediterranean chine nzungu dzakawedzerwa (Med + Nuts)
• boka rakaderera remafuta ekudzivirira boka

Hapana chimwe chezvikafu chaisanganisira kudzikisa macalorie kana kuwedzera chiitiko chemuviri.

Vazhinji vaongorori vakashandisa dhata rakaunganidzwa panguva yePREDIMED kuti iongorore maitiro ayo. Zvidzidzo zvakatarisa mhedzisiro yekudya pazvinhu zvakasiyana zvine njodzi nemapoinzi ekupedzisira.

Heano mapepa matanhatu (1.1 kusvika 1.6) kubva kuPREDIMED kudzidza.

1.1 Estruch R, et al. Kudzivirira kwekutanga kweCardiovascular Disease neMediterranean Diet Inowedzerwa neakawedzera Mhandara Olive Oiri kana Nuts. Iyo New England Chinyorwa cheMishonga, 2018.

Nhoroondo. Muchidzidzo ichi, vanhu zviuru mazana manomwe nemakumi manomwe nenomwe vane njodzi huru yechirwere chemoyo vakatevera chikafu cheMediterranean nemafuta emuorivhi akawedzerwa, chikafu cheMediterranean chine nzungu dzakawedzerwa, kana boka rakadzora remafuta. Chidzidzo chakatora makore 4.8.

Pfungwa huru yaive yekudyiwa kugona kuita pakurwara kwemoyo, sitiroko, uye kufa kubva kune zvemwoyo zvikonzero.

Mhedzisiro. Njodzi yekubatanidzwa kwekurwadziwa kwemoyo, sitiroko, uye kufa kubva kuchirwere chemoyo yaive yakadzikira ne31% muboka reMed + Olive Oiri uye 28% muboka reMed + Nuts.

Zvimwe zvekuwedzera:

• Pakange pasina misiyano yakakosha misiyano yekurwisa kwemoyo kana kurohwa pakati pezvikafu.
• Kudonhedza mitengo kwaive zvakapetwa zvakapetwa muboka rinodzora (11.3%), zvichienzaniswa nemaMediterranean mapoka ezvokudya (4.9%).
• Vanhu vane yakakwira BP, matambudziko eripid, kana kufutisa vakapindura zvirinani kune chikafu cheMediterranean pane chikafu chinodzora.
• Paive pasina musiyano wakakosha mukufa kwevanhu, inova njodzi yekufa kubva pazvikonzero zvese.

Mhedziso. Kudya kweMediterranean nemafuta emuorivhi kana nzungu kunogona kudzora njodzi yakabatana yekurohwa, kurwara nemoyo, uye kufa kubva kuchirwere chemwoyo.

1.2 Salas-Salvado J, et al. Mhedzisiro yeMediterranean Kudya Inowedzerwa neNuts pane Metabolic Syndrome Mamiriro. JAMA Yemukati Mushonga, 2008.

Nhoroondo. Vatsvaguriri vakaongorora data kubva kuvanhu 1,224 muchirongwa chePREDIMED mushure mekutevera chikafu chegore rimwe. Vakatarisa kana chikafu ichi chakabatsira kudzorera metabolic syndrome.

Mhedzisiro. Kuwanda kwemetabolic syndrome kwakaderera ne6.7% muboka reMed + Olive Oiri uye 13.7% muboka reMed + Nuts. Mhedzisiro yacho yaive yakaverengeka yakakosha chete yeboka reMed + Nuts.

Mhedziso. Kudya kweMediterranean kunowedzerwa nenzungu kunogona kubatsira kudzosera kumashure metabolic syndrome.

1.3 Montserrat F, et al. . JAMA Yemukati Mushonga, 2007.

Nhoroondo. Masayendisiti akaongorora vanhu mazana maviri nemakumi matatu nevaviri vane njodzi huru yechirwere chemoyo mushure mekutevera chikafu muchirongwa chePREDIMED kwemwedzi mitatu. Vakatarisa shanduko mune oxidative kusagadzikana mamaki, senge oxidized LDL (yakaipa) cholesterol.

Mhedzisiro. Nhanho dzeiyo oxidized LDL (yakaipa) cholesterol yakaderera mumapoka ese eMediterranean ekudya asi haina kusvika kuhuwandu hwehuwandu mune yakaderera mafuta inodzora boka.

Mhedziso. Vanhu vakatevera chikafu cheMediterranean vakawana kudzikiswa muODD (yakaipa) cholesterol, pamwe nekuvandudzwa kwezvakawanda zvezvirwere zvemoyo zvine njodzi.

1.4 Salas-Salvado J, et al. Chirwere cheshuga, 2011.

Nhoroondo. Vatsvakurudzi vakaongorora vanhu makumi mana nevasere vasina chirwere cheshuga vakapinda muchirongwa chePREDIMED kwemakore mana. Vakatarisa njodzi yavo yekubatwa nechirwere cheshuga chechipiri.

Mhedzisiro. Mumapoka maviri eMediterranean ekudya, 10% uye 11% yevanhu vakagadzira chirwere cheshuga, zvichienzaniswa ne17,9% muboka rakadzora remafuta. Kudya kweMediterranean kwakaratidza kudzikisira njodzi yekukudziridza rudzi rwechipiri chirwere cheshuga ne52%.

Mhedziso. Kudya kweMediterranean pasina koriori kurambidzwa kunoita sekudzivirira kukura kworudzi rwechipiri chirwere cheshuga.

1.5 Estruch R, et al. . Annals yeMukati mishonga, 2006.

Nhoroondo. Masayendisiti akaongorora data revatori vechikamu mazana manomwe nemakumi mairi nemaviri muchikamu chePREDIMED maererano nezviitiko zvemwoyo zvengozi. Vakanga vachitevera kudya kwemwedzi mitatu.

Mhedzisiro. Vaya vari pakudya kweMediterranean vakaona kuvandudzwa muhutano hwakasiyana-siyana hwemwoyo. Izvi zvaisanganisira huwandu hweshuga yeropa, kuwedzerwa kweropa, chiyero cheiyo yakazara kune HDL (yakanaka) cholesterol, uye mwero weC-inoshanda mapuroteni (CRP), mucherechedzo wekuzvimba nezvirwere zvakasiyana siyana.

Mamwezve mashoko:

• Ropa shuga: yakawira ne0.30-0.39 mmol / L mumapoka eMediterranean ekudya
• Systolic BP: yakawa ne5.9 mmHG uye 7.1 mmHG mumapoka maviri eMediterranean ekudya
• Yakazara kune HDL (yakanaka) cholesterol muyero: yakadonha ne0.38 uye 0.26 mumapoka maviri eMediterranean ekudya, zvichienzaniswa neboka rakaderera remafuta
• C-inoshanda mapuroteni: yakadonha ne0.54 mg / L muboka reMed + Olive Oiri, asi haina kuchinja mune mamwe mapoka

Mhedziso. Kuenzaniswa neakaderera mafuta kudya, chikafu cheMediterranean chinoratidzika kugadzirisa zvinhu zvakasiyana zvengozi zvehosha yemoyo.

1.6 Ferre GM, et al. . BMC Mushonga, 2013.

Nhoroondo. Masayendisiti akaongorora vatori vechikamu 7,216 muchirongwa chePREDIMED mushure memakore mashanu.

Mhedzisiro. Mushure memakore mashanu, vanhu zviuru makumi matatu nezvitatu vaive vafa, vaine makumi masere nemasere vakafa nechirwere chemwoyo uye vakafa mazana matatu negomarara. Avo vaidya nzungu vairatidza kuva ne16–_­63% yakaderera njodzi yekufa panguva yekudzidza.

Mhedziso. Kudya nzungu sechikamu chekudya kweMediterranean kunogona kuderedza zvakanyanya njodzi yekufa.

2. De Lorgeril M, uye al. [13] Kutenderera, 1999.

Nhoroondo. Chidzidzo ichi chakanyoresa makumi matanhatu nemashanu evanhurume vepakati nepakati vakadzi uye vaive nechirwere chemwoyo.

Kwemakore mana, ivo vakadya chero chikafu cheMediterranean (chinowedzerwa ne omega-3-rich margarine) kana chikafu chemhando yekuMadokero.

Mhedzisiro. Mushure memakore mana, avo vakatevera chikafu cheMediterranean vaive 72% kushoma mukana wekusangana nekurwadziwa kwemoyo kana kufa nechirwere chemwoyo.

Mhedziso. Kudya kweMediterranean ne omega-3 zvinowedzera zvinogona kubatsira kudzivirira kudzokorodza kwemwoyo muvanhu vakamborwara nemoyo.

3. Esposito K, et al. Mhedzisiro yeMediterranean-Style Kudya paEndothelial Dysfunction uye Mamaki eVascular Kuzvimba muMetabolic Syndrome.. Chinyorwa cheAmerican Medical Association, 2004.

Nhoroondo. Muchidzidzo ichi, vanhu zana nemakumi masere vane metabolic syndrome vakatevera chikafu cheMediterranean kana kudya kwakaderera kwemafuta kwemakore 2.5.

Mhedzisiro. Pakupera kwekudzidza, 44% yevarwere muboka reMediterranean rekudya vachiri nehutachiona hwemagetsi, zvichienzaniswa ne86% muboka rinodzora. Boka reMediterranean rekudya rakaratidzawo kuvandudza mune zvimwe zvinhu zvine njodzi.

Zvimwezve zvimwe:

• Kuonda. Kurema kwemuviri kwakadzikira ne8.8 mapaundi (4 kg) muboka reMediterranean rekudya, zvichienzaniswa ne2.6 mapaundi (1.2 kg) muboka rakaderera rekutonga mafuta.
• Endothelial basa mamaki. Izvi zvakagadziriswa muboka reMediterranean rekudya asi rakaramba rakagadzikana muboka rakaderera rekutonga mafuta.
• Zvimwe mamaki. Zviratidzo zvekuzvimba (hs-CRP, IL-6, IL-7, uye IL-18) uye insulin kushora kwakaderera zvakanyanya muboka reMediterranean rekudya.

Mhedziso. Kudya kweMediterranean kunoita sekubatsira kudzikisira metabolic syndrome uye zvimwe zvemoyo njodzi.

4. Shai Ini, et al. Kurema Kwehuremu neKushoma-Carbohydrate, Mediterranean, kana Kuderera-Fat Kudya. Iyo New England Chinyorwa cheMishonga, 2008.

Nhoroondo. Muchidzidzo ichi, 322 vanhu vane kufutisa vakatevera koriori-inorambidzwa yakaderera mafuta kudya, koriori-inorambidzwa Mediterranean chikafu, kana isina kudzivirirwa yakaderera carb chikafu.

Mhedzisiro. Boka rakaderera mafuta rakarasa 6.4 mapaundi (2.9 kg), yakaderera carb boka rakarasikirwa ne10.3 mapaundi (4.7 kg), uye yeMediterranean boka rekudya rakarasikirwa ne9.7 mapaundi (4.4 kg).

Mune avo vane chirwere cheshuga, glucose yeropa uye insulin mazinga akavandudzwa pane chikafu cheMediterranean, zvichienzaniswa neakaderera mafuta chikafu.

Mhedziso. Kudya kweMediterranean kunogona kushanda zvakanyanya pane kudya kwemafuta mashoma kwekudzora uremu uye kugadzirisa chirwere cheshuga.

5. Esposito K, et al. [18]. Annals yeMukati Mishonga, 2009.

Nhoroondo. Muchidzidzo ichi, vanhu mazana maviri nemakumi maviri nevashanu vane huremu hwakanyanya avo vanga vachangobva kugamuchira chirwere cherudzi rwechipiri chirwere cheshuga vakatevera chikafu chakaderera cheMediterranean kana kudya kwakaderera kwemafuta kwemakore mana.

Mhedzisiro. Mushure memakore mana, 44% yeboka reMediterranean rekudya uye 70% yeboka rakaderera rekudya boka raida kurapwa nemushonga.

Boka reMediterranean rekudya rakange riine shanduko dzakanaka mukudzora glycemic uye chirwere chemwoyo chengozi.

Mhedziso. Kudya kwakaderera carb yeMediterranean kunogona kunonoka kana kudzivirira kudiwa kwekurapa kwezvinodhaka muvanhu vachangobva kuongororwa vane rudzi rwechipiri chirwere cheshuga.

Ngozi yerufu

Zvimwe zvezvidzidzo - iyo PEDIMED kudzidza uye neLyon Diet Moyo kudzidza - zvaisanganisira vanhu vakaringana uye zvakagara kwenguva yakareba zvakakwana kuti vawane mhedzisiro nezvekufa, kana njodzi yekufa panguva yekudzidza (1.1,).

Kuti uzvienzanise zviri nyore, chinyorwa ichi chinobatanidza mhando mbiri dzekudya kweMediterranean muchidzidzo chePREDIMED kuita chimwe.

MuLyon Diet Moyo Kudzidza, iro reMediterranean chikafu chekudya chaive ne45% kushomeka kufa pamusoro pemakore mana-gore kupfuura avo vari mune yakaderera mafuta boka. Dzimwe nyanzvi dzakadaidza chidzidzo ichi kudzidza kwakabudirira kwazvo kupindira mukudya munhoroondo.

Chikafu cheMediterranean chekudya muPREDIMED kudzidza chaive 9.4% kashoma kufa, zvichienzaniswa neboka rinodzora, asi mutsauko wacho waive usina kukosha.

Njodzi yekufa kubva kuchirwere chemwoyo

Ose maPREDIMED uye Lyon Diet Moyo Kudzidza (1.1 uye) akatarisa kufa kubva pakurwara kwemoyo nekurohwa.

Njodzi yekufa kubva kuchirwere chemoyo yaive 16% yakaderera (isina kuwanda kukosha) pakati peavo vari muPREDIMED kudzidza uye 70% yakadzika muLyon Diet Moyo Kudzidza.

Njodzi yekurohwa yaive 39% yakaderera muPREDIMED kudzidza, paavhareji (31% nemafuta emuorivhi uye 47% nenzungu), yaive yakaenzana. MuLyon Diet Moyo Kudzidza, vanhu vana muboka rakaderera remafuta vane sitiroko, zvichienzaniswa nechero muboka reMediterranean rekudya.

Kuonda

Kudya kweMediterranean hakusi kunyanya kudya kwekurema, asi chikafu chine hutano chinogona kubatsira kudzivirira chirwere chemwoyo uye kufa kwekutanga.

Zvisinei, vanhu vanogona kurasikirwa nehuremu pane chikafu cheMediterranean.

Zvitatu zvezvidzidzo zviri pamusoro apa zvakaratidza kurasikirwa kwekuyera manhamba (3, 4,):

Muchidzidzo chega chega boka reMediterranean rakarasikirwa nehuremu hwakawanda kupfuura iro rakaderera mafuta boka, asi raingova nehuwandu hwakakosha mune kumwe kuongorora (3).

Metabolic syndrome uye mhando 2 chirwere cheshuga

Ongororo dzinoverengeka dzakaratidza kuti chikafu cheMediterranean chinogona kubatsira vanhu vane metabolic syndrome uye mhando 2 chirwere cheshuga.

• Chidzidzo chePREDIMED chakaratidza kuti chikafu cheMediterranean chine nzungu chakabatsira 13.7% yevanhu vane metabolic syndrome kudzosera mamiriro avo (1.2).
• Imwe bepa kubva kuongororo imwechete yakaratidza kuti chikafu cheMediterranean chakadzora njodzi yekukudziridza mhando yechirwere cheshuga ne52% ().
• Esposito, 2004 yakaratidza kuti chikafu chakabatsira kudzora insulin kushora, chimwe chinhu che metabolic syndrome uye Type 2 chirwere cheshuga (3).
• Chidzidzo cheShai chakaratidza kuti chikafu cheMediterranean chakasimudzira shuga yeropa uye insulin mazinga, zvichienzaniswa neakaderera mafuta chikafu (4).
• Esposito, 2009 yakaratidza kuti kudya kwacho kunogona kunonoka kana kudzivirira kudiwa kwemishonga muvanhu vachangobva kuongororwa vane rudzi rwechipiri chirwere cheshuga.

Kudya kweMediterranean kunoratidzika kuve sarudzo inoshanda kune vanhu vane chirwere cheshuga cheshuga.

Huwandu hwevanhu vakasiya zvidzidzo

Mukuferefeta kwese, vamwe vanhu vakasiya kutsvagurudza.

Zvisinei, hapana maitiro akajeka mumitengo yekusiya pakati peMediterranean uye kudya kwemafuta mashoma.

Chinokosha

Kudya kweMediterranean kunoratidzika senzira yakanaka yekudzivirira kana kugadzirisa chirwere chemwoyo, mhando 2 chirwere cheshuga, uye zvimwe zvinenjodzi. Izvo zvinogona zvakare kukubatsira iwe kuonda.

Iyo inogona zvakare kuve iri nani sarudzo pane yakajairwa yakaderera mafuta chikafu.