Sodas Yokometsetsa Shuga Imayambitsa Kukalamba Kwambiri
Mu Oktoba 2014 panali phunziro lomwe linapseza kwambiri za soda komanso ukalamba. Ngakhale kuti tinali phunziro loyambirira kuti sitingathe kuganiza kuchokera, ndikuganiza kuti zotsatira zake ndi zosangalatsa, choncho ndinagwiritsa ntchito ngati ndondomeko yoyambira kuti ndiyambe kulankhula za ukalamba, momwe tingachitire zinthu ndi kudya zinthu zomwe Zitha kukhala ndi zotsatira zabwino m'maselo athu, choncho m'thupi lathu lonse.
Kodi phunziro ili la soda linali chiyani? Phunziro la soda linapezeka pa intaneti ku American Journal of Public Health mu October 2014, motsogoleredwa ndi Dr. Cindy Leung. Kafukufukuyu adawona zomwe anthu amadya mu chitsanzo cha maphunziro opitilira dziko lonse ku United States omwe amawunika kafukufuku wa National Health and Nutrition Research (NHANES). Iwo anayang'ana zitsanzo zosasintha za anthuwa ndipo anapeza zomwe amamwa mu shuga-zotsekemera, madzi a zipatso, ndi soda tsiku limodzi m'chaka cha 2000. Kuchokera pamene zitsanzo za magazi zinatengedwa nthawi imeneyo, ochita kafukufuku anatha kufufuza ma genetic awo m'magazi awo oyera. Makamaka, iwo anayeza kutalika kwa telomeres , zomwe ziri ngati mapeto a kumapeto kwa ma chromosomes omwe amawoneka akuteteza DNA.
N'chifukwa chiyani telomere ndi ofunika kwambiri? Kutalika kwa telomere kukugwirizana ndi ukalamba wa selo, komanso ukalamba wa thupi lonse.
Okalamba timapeza, akafupikitsa ma telomere, ndipo kamodzi akafupikitsa, DNA imayamba kuonongeka ndi kuwonongeka. Maselo amasiya kulekanitsa. (Zambiri Zokhudza Telomeres)
Posachedwapa, asayansi akhala akudziwa kuti tingathe kuchita zinthu kuti tifulumize kapena kuchepetsa njirayi, choncho tikuyamba kufufuza mwatsatanetsatane.
Zambiri mwadzidzidzi zomwe zikutuluka tsopano zikhoza kuganiziridwa ngati zochitika zoyamba za mwana, zomwe zimakondweretsa, koma tiyenera kukumbukira kuti ali kutali kwambiri ndi "kutsimikiziridwa". Phunziroli ndi chitsanzo chabwino: mauthenga ochokera pa ola limodzi la maola 24, ndipo ngakhale atakhala ndi zotsatira kuchokera ku soda, sitingathe kudziwa momwe izi zakhalira. Komabe, zingatipatse mayankho ena.
Kodi phunziroli linasonyeza chiyani? Panali zotsatira zina zosangalatsa. Choyamba, chinali chogwirizana ndi ntchito ina yomwe yasonyeza kusonkhana pakati pa kukhala olemera kwambiri kapena olemera kwambiri ndi tchuti tating'ono, komanso zinthu zina monga kusuta, zolimbitsa thupi, mtundu, ndi chikhalidwe cha anthu.
Pankhani ya zakumwa, zotsatira zovuta kwambiri zinali kuti anthu omwe ankamwa soda okoma shuga anali ndi ma telomere amfupi, ndipo sankatenga soda zambiri kuti izi zitheke. Pafupifupi, anthu ankamwa pafupifupi 12 oz wa soda patsiku, ndipo izi zinali zokwanira kusiyana kwa kutalika kwa telomere, zomwe zinali zofanana ndi zaka 2.9 za ukalamba. Pamene soda imatha kudya, ndizowonjezereka kwambiri.
Anthu omwe ankamwa zakumwa za soda kapena shuga-zotsekemera zomwe sizinapangidwenso sanasonyeze kusiyana kwa kutalika kwa telomere, koma ophunzira sankamwa mowa kwambiri patsiku - gawo limodzi la magawo atatu ndi theka la kapu.
Pakhala pali kuwonjezeka kwakukulu kwa shuga zosakanizidwa osati shuga m'zaka 15 zapitazo ( ambiri mwa iwo amakhala ndi shuga wochuluka kapena wochuluka kuposa soda) , koma pa nthawi yomwe iwo sanali otchuka, kotero apo ndizochepa zokhudza iwo. Chipatso cha madzi a zipatso poyamba chinkawoneka ngati icho chikanakhala chabwino kwa telomere kutalika, koma kamodzi pamene ochita kafukufuku anaphatikizira muzinthu zina zomwe zingathe kufotokoza kusiyana, mgwirizano unachoka.
Kodi zonsezi zikutanthauzanji? Kunena zoona, ndizovuta kudziwa chomwe chimatanthauza. Kumbali imodzi, kumwa mowa-zotsekemera zakumwa zimayenderana ndi kunenepa kwambiri, matenda a kagayidwe kachakudya, matenda a mtima, ndi kufuna kudya kwambiri (potero amadya mafuta owonjezera).
Zofupikitsa za telomere zimagwirizananso ndi zina mwa zinthu zimenezo, kotero zimangokhala mbali ya phukusi, ndipo sitikudziwa kwenikweni zomwe zimayambitsa zomwe.
Koma, funso lofunika ndi lakuti: Kodi shuga-zotsekemera zotsekemera zimagwirizana bwanji ndi zinthu izi? Kodi ndi chifukwa chakuti zimayambitsa shuga a magazi mofulumira? Ngati zili choncho, kusiyana ndi zakudya zina zapamwamba zowonongeka ziyenera kuphatikizidwa - shuga sali ngati mchere wambiri , monga mbatata, tirigu, ndi zina zotero, ngakhale kuti n'zosavuta kuti mutenge shuga kwambiri pamene mu mawonekedwe a madzi. Kodi fructose (yomwe siimatulutsa shuga, koma ili ndi mavuto ake )? Kodi palinso china mu soda? Sindikuganiza kuti tikudziwa, koma nkofunika kuti timvetse zomwe zikuchitika m'maselo kuti zithetse izi, ndipo ndikuyembekeza kuti tsiku lina tidzakhala.
Mmene Mungagwiritsire Ntchito Zakumwa za Sugar
Chinthu china chowoneka kuti anthu omwe amamwa soda amapanga zosankha zina zosayenera. Ndinalemberana ndi wofufuza wotsogolera, Dr. Cindy Leung, za izi. Anandiuza kuti anatenga zotsatira kuchokera ku Healthy Eating Index, zomwe zimachokera ku zigawo zosiyanasiyana za zakudya za anthu - zipatso, ndiwo zamasamba, ndi zina zotero. kuchokera ku zotsatira zina zotheka za zakudya.
Kodi ndichinthu chinanso chingawononge kutalika kwa ma telomere athu? Ngakhale kuti mwinamwake mofulumira kwambiri kunena "mphamvu", palinso mbali zina za zakudya zomwe zikugwirizana ndi kusintha kwa telomere kutalika. Kwenikweni, kudya zakudya zopatsa thanzi, zomwe zili ndi mavitamini, mchere, ndi zinyama zambiri zikuwoneka kuti ndi njira yopitira. Zamasamba ndi zipatso makamaka zimakhudzidwa ndi kuchepa kwa DNA. Kafukufuku wina anasonyeza kuti mafuta ambiri omega-6 omwe ankadya ankagwiritsidwa ntchito ndi ma telomere amifupi, pamene mafuta ambiri omega-3 ankagwirizanitsidwa ndi ma telomere aakulu. Izi zikugwirizana ndi mfundo yakuti kutupa kumagwirizanitsa ndi ma telomere amfupi, ndipo siziyenera kudabwitsa kuti maphunziro oyambirira awonetsa kuti zakudya zomwe zili ndi makina akuluakulu odana ndi zotupa monga mafuta omega-3 mu nsomba zamadzi ozizira , phokoso la curcumin mu mafuta ndi mafuta a maolivi amachititsa kuti DNA iwonongeke mosavuta, komanso ma telomere apatali kwambiri.
Zochitika zina za moyo zomwe zingakhale zojambulidwa ndi telemere kutalika ndizochita masewera (motalika), zovuta (zofupikitsa), kusuta (wamfupi) ndi kusinkhasinkha (motalika). Kodi tiyenera kudabwa? Ayi-ife tikudziwa bwino kuti moyo wathanzi uli ndi zigawo izi. Tiyenera kutuluka kunja ndikuchita nawo !!
Zotsatira:
- Leung, C. et al Soda ndi Cell Aging: Zochita Pakati pa Zakudya Zokometsera Zosakaniza ndi Leukocyte Telomere Kutalika mu Odwala Aakulu Kuchokera ku Mafufuza a National Health and Nutrition. Buku Lopatulika la Umoyo Wathanzi. Inasindikizidwa pa intaneti patsogolo pa kusindikizidwa Oct 16, 2014.
- Ligi, P. Zakudya, zakudya ndi telomere kutalika. Journal of Nutritional Biochemistry 22:10 895-901. October 2011.