Ndezvipi Zvakakwidziridzwa Glycation End Zvigadzirwa (AGEs)?

Zvemukati

• Ndeapi mazera?
• Kudya kwemazuva ano kwakabatana nematanho epamusoro emaEGs
• Kana maAGEs akaunganidzwa, vanogona kukuvadza zvakanyanya hutano
• Kudya kwakaderera-Zera kunogona kuvandudza hutano uye kudzikisa njodzi yezvirwere
• Saka zvakawandisa zvakadii?
• Matipi ekudzora mazera eAZVHURE
• Sarudza nzira dzakasiyana dzekubika
• Ganhurira chikafu chakakwira mumaEGA
• Idya chikafu chizere nezvikafu zvine antioxidant
• Tora kufamba
• Chinokosha

Kunyanyisa kudya uye kufutisa kunozivikanwa kukonzera matambudziko akakomba ehutano. Ivo vanowedzera njodzi yako yekukudziridza insulin kushora, chirwere cheshuga, uye chirwere chemwoyo ().

Nekudaro, zvidzidzo zvakawana kuti makomputa anokuvadza anonzi akakwidziridzwa glycation end zvigadzirwa (AGEs) anogona zvakare kuve nemhedzisiro ine simba kuhutano hwako hwemagetsi - zvisinei nehuremu hwako.

MAAGE anoungana zvakasikwa paunenge uchikwegura uye zvinogadzirwa kana zvimwe zvekudya zvikagadzirwa patembiricha yakakwira.

Ichi chinyorwa chinotsanangura zvese zvaunoda kuti uzive nezve maAGEs, kusanganisira zvaari uye nemabatiro aungaite ako masosi.

Ndeapi mazera?

Zvigadzirwa zveglycation end zvigadzirwa (AGEs) zvinokuvadza zvinoumbwa apo mapuroteni kana mafuta anosangana neshuga muropa. Maitiro aya anonzi glycation ().

MAAGE anogona zvakare kuumbika muzvikafu. Chikafu chakaratidzwa kune tembiricha yakakwira, senge panguva yekutsvaira, yekutsvaira, kana yekuwachisa, zvinowanzove zvakakwirira mumakomponi aya.

Muchokwadi, chikafu ndicho chakanyanya kupa maAGEs.

Neraki, muviri wako une nzira dzekubvisa izvi zvinokuvadza, kusanganisira izvo zvinosanganisira antioxidant uye enzymatic chiitiko (,).

Asi, kana iwe ukadya maAGEs akawandisa - kana akawandisa mafomu pakarepo - muviri wako haugone kuenderana nekuabvisa. Saka, vanounganidza.

Nepo mazinga epasi kazhinji asiri chinhu chekufunganya nezvazvo, mazinga epamusoro akaratidzirwa kukonzera kushushikana kweiyo oxidative uye kuzvimba ().

Ichokwadi, zvakakwirira zvakabatanidzwa mukuvandudzwa kwezvirwere zvakawanda, zvinosanganisira chirwere cheshuga, chirwere chemwoyo, kukundikana kweitsvo, uye Alzheimer's, pamwe nekukwegura kusati kwasvika ().

Uyezve, vanhu vane huwandu hwehuga hweropa, sevaya vane chirwere cheshuga, vari panjodzi yakakwira yekuburitsa maAGE akawanda, ayo anogona kuzowanda mumuviri.

Naizvozvo, vazhinji vashandi vezvehutano vari kudaidzira mazera eAGE kuti ave mucherechedzo wehutano hwese.

MaAGE ndiwo makomponi akaumbwa mumuviri kana mafuta nemapuroteni akasangana neshuga. Kana dzichiungana mumatunhu akakwirira, dzinowedzera njodzi yezvirwere zvakawanda.

Kudya kwemazuva ano kwakabatana nematanho epamusoro emaEGs

Zvimwe zvekudya zvemazuvano zvine huwandu hwakawandisa hwemakore emaGE.

Izvi zvinonyanya kukonzerwa nenzira dzakakurumbira dzekubika dzinofumura chikafu kune kupisa kupisa.

Izvi zvinosanganisira kubhachura, kunya, kubika, kubheka, kutsvaira, kukwiza, kusevha, uye kugwachisa ().

Idzi nzira dzekubika dzinogona kuita chikafu kuravira, kunhuwidza, uye kutaridzika zvakanaka, asi zvinogona kukwidziridza kutora kwako kweAGEs kumazinga anogona kukuvadza ().

Muchokwadi, kupisa kwakaoma kunogona kuwedzera huwandu hweAMAGs ne10-100 zvakapetwa iwo mazinga ezvikafu zvisina kubikwa ().

Zvimwe zvekudya, senge zvekudya zvemhuka zvine mafuta akawanda uye mapuroteni, zvinokanganisa kugadzirwa kweAGE panguva yekubika ().

Chikafu chakakwirira mumaEGOs chinosanganisira nyama (kunyanya nyama tsvuku), mamwe machizi, mazai akaomeswa, bota, kirimu chizi, majarini, mayonesi, mafuta, uye nzungu. Zvikafu zvakabikwa uye zvigadzirwa zvakagadziriswa zvine zviyero zvakakwirira.

Nekudaro, kunyangwe kana chikafu chako chichiita senge chine hutano zvine mutsindo, unogona kutora huwandu husina hutano hweAGEs anokuvadza nekuda kwenzira yekubika kwako chikafu.

MAAGE anogona kuumbika mukati memuviri wako kana chikafu chaunodya. Dzimwe nzira dzekubika dzinogona kukonzera mazinga avo muchikafu kuwedzera.

Kana maAGEs akaunganidzwa, vanogona kukuvadza zvakanyanya hutano

Muviri wako une nzira dzechisikirwo dzekubvisa makomputa anokuvadza AGE.

Zvisinei, kana iwe ukadya maAGEs akawandisa mukudya kwako, vanozovaka nekukurumidza kupfuura zvinoita muviri wako. Izvi zvinogona kukanganisa nhengo dzese dzemuviri wako uye zvakabatana nazvo zvakakomba matambudziko ehutano.

Muchokwadi, mazinga epamusoro anosanganisirwa neruzhinji rwezvirwere zvisingaperi.

Izvi zvinosanganisira chirwere chemwoyo, chirwere cheshuga, chirwere chechiropa, Alzheimer's, arthritis, itsvo kutadza, uye kuwedzerwa kweropa, pakati pevamwe (,,,).

Imwe ongororo yakaongorora boka revakadzi makumi mashanu nemakumi mashanu nemapfumbamwe uye vakawana avo vane mwero wepamusoro-soro weropa wemaAGE vaive vangangoita zvakapetwa kaviri kufa nechirwere chemoyo kupfuura avo vane nhanho dzakaderera ().

Chimwe chidzidzo chakawana kuti pakati peboka revanhu vane kufutisa, avo vane metabolic syndrome vaive neropa rakakwira reAGEs kupfuura avo vangave vaine hutano ().

Vakadzi vane polycystic ovary syndrome, mamiriro emahormone umo mazinga eestrogen uye progesterone asina kuenzana, akaratidzirwa kuve nematanho epamusoro emaEGs kupfuura vakadzi vasina mamiriro ().

Uyezve, kudzvanywa kwema AGE kuburikidza nekudya kwakabatanidzwa zvakananga kune dzakawanda zvezvirwere izvi zvisingaperi (,).

Izvi zvinodaro nekuti maAGEs anokuvadza maseru emuviri, kukurudzira kushushikana kweiyo oxidative uye kuzvimba (,,).

Matunhu akakwirira ekuzvimba kwenguva yakareba anogona kukuvadza nhengo dzese mumuviri ().

MAGE anokwanisa kuvaka mumuviri, zvichikonzera kushushikana kweiyo oxidative uye kuzvimba kusingaperi. Izvi zvinowedzera njodzi yezvirwere zvakawanda.

Kudya kwakaderera-Zera kunogona kuvandudza hutano uye kudzikisa njodzi yezvirwere

Zvidzidzo zvemhuka uye zvevanhu zvinoratidza kuti kudzikisira chikafu maAGE anobatsira kudzivirira kubva kuzvirwere zvakawanda uye kukwegura kusati kwasvika ().

Ongororo dzinoverengeka dzemhuka dzakaratidza kuti kudya kudya kwakaderera-Zera kunoguma nenjodzi yakaderera yehosha yemoyo neitsvo, kuwedzerwa insulin insulin, uye nematanho akaderera eAGEs muropa nemumashupu kusvika pa53% (,,,,,).

Mhedzisiro yakafanana yakaonekwa muzvidzidzo zvevanhu. Kurambidza kudya kwema AGE mune vese vanhu vane hutano uye avo vane chirwere cheshuga kana hosha yeitsvo yakadzora mamaki eiyo oxidative kusagadzikana uye kuzvimba (,,).

Chidzidzo chegore rimwe chakatsvaga mhedzisiro yekudya kwakaderera-Zera mune vanhu zana negumi nesere vane kufutisa. Inoti yakawedzera insulin senzwi, kudzikira zvine mwero muhuremu hwemuviri, uye nematanho akaderera eAGE, kushushikana nekushushikana, uye kuzvimba ().

Zvichakadaro, avo vari muboka rinodzora vakatevera chikafu chakakwira mumaEGE, vachidya anopfuura makiromita gumi nemaviri AGE pazuva. MAKORE makiruniti pa litre (kU / l) ndiwo mauniti anoshandiswa kuyera mazinga eAGE.

Pakupera kwekudzidza, ivo vaive neakakwira mazinga eAGE uye mamaki e insulin kuramba, oxidative kusagadzikana, uye kuzvimba ().

Kunyangwe kudzikiswa kwezvikafu zveAGEs zvave zvichiratidzwa kuti zvinopa hutano mabhenefiti, parizvino hapana nhungamiro maererano nekudya kwakachengeteka uye kwakaringana ().

Kugumira kana kudzivirira zvekudya maAGEs kwave kuchiratidzwa kudzikisa huwandu hwekuputika uye kusagadzikana kweiyo oxidative, nekudaro ichideredza njodzi yechirwere chisingaperi.

Saka zvakawandisa zvakadii?

Ivhareji AGE yekushandisa muNew York inofungidzirwa kunge ingangoita zviuru gumi nezvishanu zvemakore ZVI pazuva, nevanhu vazhinji vachishandisa mwero wakakwirira kwazvo ().

Naizvozvo, kudya kwepamusoro-Zera kunowanzo kunzi chero chinhu chakanyanya pamusoro pe 15,000 kilouniti zuva nezuva, uye chero chinhu chiri pazasi peichi chinonzi chakaderera.

Kuti uwane zano rakaipa rekuti iwe uri kushandisa akawandisa here mazera, funga kudya kwako. Kana iwe uchigara uchidya nyama yakakangwa kana yakagochwa, mafuta akasimba, mukaka wakazara-mafuta, uye chikafu chakagadziriswa zvakanyanya, pamwe uri kushandisa mwero wakaringana wemazinga emaGE.

Kune rimwe divi, kana iwe ukadya chikafu chakapfuma mune zvekudya zvezvirimwa, zvakaita semichero, miriwo, bhinzi, uye tsanga dzese, uye ukadya mukaka wakakora-mashoma uye nyama shoma, ako mazera eAGE anogona kunge ari akaderera.

Kana iwe uchigara uchigadzira chikafu chine hunyoro kupisa, senge masobho uye stews, iwe zvakare unenge uchinge uchidya zvakaderera zviyero zveAMAGs.

Kuisa izvi muchiono, heino mimwe mienzaniso yeAGE zviyero muzvikafu zvakajairwa, zvinoratidzwa semakiruniti parita ():

• 1 mazai akaomeswa: 1,240 kU / l
• 1 mazai akaputika: 75 kU / l
• 2 ounces (57 gramu) yebhagel yakashambadza: 100 kU / l
• 2 ounces matsva bagel: 60 kU / l
• 1 tablespoon yekrimu: 325 kU / l
• ¼ mukombe (59 ml) yemukaka wakazara: 3 kU / l
• 3 ounces yehuku yakakangwa: 5,200 kU / l
• 3 ounces echechi yakakangwa: Chiuru kU / l
• 3 ounces eFrench fries: 690 kU / l
• 3 ounces mbatata yakabikwa: 70 kU / l
• 3 ounces (85 gramu) yehairi yakabikwa: 6 600 kU / l
• 3 ounces emombe yakarukwa: 2,200 kU / l

Kana iwe uchigara uchibika chikafu patembiricha yakakwira kana kushandisa huwandu hwakawanda hwezvikafu zvakagadziriswa, ako mazera eAGE anogona kunge akakwirira.

Matipi ekudzora mazera eAZVHURE

Matanho akati wandei anogona kukubatsira kudzikisa ako mazinga emaGE.

Sarudza nzira dzakasiyana dzekubika

Nzira inoshanda yekudzora kudya kwako kwemaEGE ndeyekusarudza nzira dzekubika dzine hutano.

Panzvimbo pekushandisa yakaoma, kupisa kwakanyanya pakubika, edza kubika, kuisa poaching, kufashaidza, uye kupisa.

Kubika nekupisa kwakanyorova, pane tembiricha yakaderera, uye kwenguva pfupi, zvese zvinobatsira kuchengetedza Zera kuumbwa kwakaderera ().

Uye zvakare, kubika nyama ine acidic zvigadzirwa, senge vhiniga, muto wedomasi, kana muto wemonimu, kunogona kudzikisa kugadzirwa kweAGA kusvika pa50% ().

Kubika pamusoro penzvimbo dze ceramic - pane kungonanga pane simbi - kunogona zvakare kudzikisa kugadzirwa kweAGA. Slow cookers inofungidzirwa kuti ndiyo imwe yehutano nzira yekubika chikafu.

Ganhurira chikafu chakakwira mumaEGA

Zvikafu zvakabikwa uye zvakagadzirwa zvine mazinga epamusoro emaGE.

Zvimwe zvekudya, senge zvekudya zvemhuka, zvakare zvinowanzo kuve zvakakwirira mumaEGE. Izvi zvinosanganisira nyama (kunyanya nyama tsvuku), mamwe machizi, mazai akaomeswa, ruomba, kirimu chizi, majarini, mayonesi, mafuta, uye nzungu ().

Edza kubvisa kana kudzikisira izvi zvekudya uye pachinzvimbo sarudza chitsva, chikafu chizere, icho chiri chakaderera mumaEGE.

Semuenzaniso, chikafu chakadai semichero, miriwo, uye zviyo zvakazara zvine huwandu hwakaderera, kunyangwe mushure mekubika ().

Idya chikafu chizere nezvikafu zvine antioxidant

Mune zvidzidzo zvevarabhoritari, echisikigo antioxidants, senge vhitamini C uye quercetin, akaratidzirwa kudzivirira AGE kuumbwa ().

Zvakare, ongororo dzinoverengeka dzemhuka dzakaratidza kuti zvimwe zvakasikwa zvinomera phenols zvinogona kudzikisira hutano husina kunaka hweAGEs (,).

Imwe yeaya macompound curcumin, iyo inowanikwa muturmeric. Resveratrol, iyo inogona kuwanikwa mumatehwe emichero yakasviba semazambiringa, bhuruu, uye raspberries zvinogona kubatsirawo (,).

Naizvozvo, chikafu chizere nemichero ine mavara, miriwo, miriwo, nezvinonhuwira zvinogona kubatsira kudzivirira kubva kune zvinokuvadza zveMAA.

Tora kufamba

Kunze kwekudya, hupenyu husina basa hunogona kukonzeresa mazera eAGE.

Mukupesana, kugara uchirovedza muviri uye mararamiro anoshanda akaratidzirwa kudzikisa huwandu hweMAA mumuviri (,).

Imwe ongororo mumadzimai gumi nemana epakati nepakati akawana kuti avo vakawedzera huwandu hwenhanho dzavakatora pazuva vakasangana nematanho ezero ().

Kusarudza nzira dzekubika dzine hutano, kudzikisira chikafu chakakwira mumaEGEs, kudya zvakanyanya antioxidant-zvakapfuma zvekudya, uye kurovedza muviri nguva dzose zvinogona kubatsira kudzikisa mazinga eAGA mumuviri.

Chinokosha

Kudya kwazvino uno kuri kupa kune yakakwira nhanho yeAGEs dzinokuvadza mumuviri.

Izvi ndezvekureva, sezvo akakwira mazera eASI akabatanidzwa kune mazhinji ezvirwere zvisingaperi. Nhau dzakanaka ndedzekuti iwe unogona kudzikisa ako mazinga nemaitiro mashoma akareruka.

Sarudza chikafu chizere, nzira dzekubika dzine hutano, uye mararamiro anoshingairira kuchengetedza hutano hwako.