4 Vim li cas vim li cas qee cov neeg ua tsis tau zoo ua Cov Neeg Siv Zog (Thaum Lwm Tus Tsis Txhob)

Zoo Siab

• 1. Vitamin A hloov pauv
• 2. Plab microbiome thiab vitamin K2
• 3. Amylase thiab cov hmoov txhuv nplej siab kam rau ua
• 4. PEMT kev ua thiab choline
• Hauv qab kab

Sib cav txog seb veganism puas yog kev noj qab haus huv rau tib neeg lossis taug kev ceev rau qhov tsis muaj peev xwm tau npau taws txij li lub sijhawm immemorial (lossis tsawg kawg, txij li Facebook).

Qhov kev sib cav yog roj los ntawm cov lus thov uas tsis txaus siab los ntawm ob tog ntawm lub laj kab. Ntev vegans ntev qhia txog kev noj qab haus huv zoo, thaum yav dhau los vegans rov suav txog lawv txoj kev poob qis lossis poob qis.

Hmoov zoo, kev tshawb fawb yog nudging los ze zog kom nkag siab txog vim li cas tib neeg thiaj teb txawv rau cov zaub mov tsawg - lossis tsis muaj tsiaj-cov zaub mov noj - muaj txiaj ntsig ntau ntawm cov lus teb hauv noob caj noob ces thiab lub plab noj qab haus huv.

Tsis muaj teeb meem txawm tias cov zaub mov vegan tau zoo txaus rau daim ntawv yuav ua li cas, kev hloov pauv hauv cov zaub mov muaj peev xwm txiav txim siab seb ib tug neeg vam meej lossis lub cev ntaj ntsug thaum mus rau cov nqaij dawb thiab dhau mus.

1. Vitamin A hloov pauv

Vitamin A yog lub hnub qub pob zeb muaj tseeb hauv lub ntiaj teb cov khoom noj khoom haus. Nws pab tswj lub zeem muag, txhawb lub cev tiv thaiv kab mob, txhawb kev noj qab haus huv ntawm daim tawv nqaij, pabcuam hauv kev loj hlob thiab kev loj hlob, thiab nws yog qhov tseem ceeb rau kev ua me nyuam, ntawm lwm cov haujlwm ().

Rov qab mus rau kev ntseeg nrov, cov zaub mov cog tsis txhob muaj cov tshuaj vitamin A tiag (hu ua retinol). Hloov chaw, lawv muaj cov vitamins A ua ntej, qhov nrov tshaj plaws uas yog beta carotene.

Hauv txoj hnyuv thiab daim siab, beta carotene hloov mus rau hauv cov vitamin A los ntawm enzyme beta-carotene-15,15′-monooxygenase (BCMO1) - tus txheej txheem uas, thaum khiav zoo, cia peb lub cev ua retinol los ntawm cov khoom noj cog xws li carrots thiab qab zib. qos yaj ywm.

Raws li kev pom zoo, cov tsiaj cov khoom noj muab cov tshuaj vitamin A ua hom retinoids, uas tsis tas yuav muaj kev hloov pauv BCMO1.

Nov yog xov xwm tsis zoo. Ob peb lub noob hloov tau tuaj yeem ua BCMO1 kev ua haujlwm thiab thwart carotenoid hloov dua siab tshiab, ua rau cov khoom noj cog tsis txaus raws li cov vitamins A.

Piv txwv li, ob qho kev tawm tsam ntawm cov kab mob loj hauv BCMO1 gene (R267S thiab A379V) tuaj yeem txo qis beta carotene hloov dua siab tshiab los ntawm 69%. Kev hloov pauv tsawg dua (T170M) tuaj yeem txo qhov kev hloov pauv ntawm kwv yees li 90% hauv cov neeg uas nqa ob daim ntawv (, 3).

Hauv txhua qhov, kwv yees li 45% ntawm cov pejxeem muaj polymorphisms uas ua rau lawv "cov lus teb qis" rau beta carotene ().

Tsis tas li ntawd, tus tswv tsev ntawm cov tsis muaj caj ces muaj peev xwm ua kom carotenoid hloov dua siab tshiab thiab nqus tau zoo ib yam, suav nrog cov qog ua haujlwm tsawg, ua rau lub plab tsis muaj mob, haus dej cawv, kab mob siab, thiab zinc tsis muaj peev xwm (,,).

Yog tias ib qho ntawm qhov no tau pov tseg rau hauv cov khoom noj tsis zoo-caj-hloov sib xyaw, lub peev xwm tsim cov tshuaj retinol los ntawm cov khoom noj cog tuaj yeem ploj mus ntxiv.

Yog li, yog vim li cas thiaj li tsis yog qhov teeb meem dav dav ua rau muaj kev cuam tshuam ntau ntawm cov vitamins A? Yooj yim: Hauv lub ntiaj teb Western, carotenoids muab tsawg dua 30% ntawm cov neeg tau txais cov vitamin A, hos cov zaub mov tsiaj muab ntau dua 70% ().

BCMO1 mutant muaj peev xwm feem ntau yog khau los ntawm cov vitamins A los ntawm cov tsiaj los, blissfully tsis paub txog ntawm cov carotenoid kev sib ntaus sib tua hauv.

Tab sis rau cov neeg uas es ua tsiaj cov khoom, qhov cuam tshuam ntawm lub noob BCMO1 tsis ua haujlwm yuav pom tseeb - thiab thaum kawg yuav ua rau muaj kev phom sij.

Thaum cov hloov pauv tsis zoo mus rau vegan, lawv tuaj yeem noj cov zaub ntug hauv paus kom txog thaum lawv muaj txiv kab ntxwv ntsej muag (!) Yam tsis muaj cov tshuaj vitamin A txaus rau kev noj qab haus huv.

Cov qib Carotenoid tsuas nce siab (hypercarotenemia), thaum muaj vitamin A xwm nosedives (hypovitaminosis A), ua rau muaj kev tsis muaj peev xwm tab sis zoo li txaus (3).

Txawm hais tias rau cov neeg tsis noj nqaij uas tsis tau hloov pauv, cov vitamin A cov ntsiab lus ntawm chaw noj mis nyuj thiab qe (uas tsis tuav lub tswm ciab rau nqaij cov khoom lag luam zoo li daim siab) tej zaum yuav tsis muaj qhov txaus ntawm qhov tsis muaj peev xwm, tshwj xeeb yog tias cov teeb meem nqus tau tseem nyob hauv kev ua si.

Tsis ceeb, qhov yuav tshwm sim ntawm kev tsis txaus cov vitamin A tsom iav qhov teeb meem tau tshaj tawm los ntawm qee cov vegans thiab cov neeg tsis noj zaub.

Lub qog ua haujlwm tsis txaus, hmo ntuj dig muag thiab lwm yam teeb meem tsis pom kev, tsis muaj peev xwm tiv thaiv kab mob (mob khaub thuas ntau dua thiab kis tau tus mob), thiab teeb meem ntawm txha hniav laus tuaj yeem tshwm sim los ntawm cov vitamin A tsis zoo (, 10,,).

Lub caij no, vegans nrog BCMO1 kev ua haujlwm uas noj zaub mov carotenoid ntau nplua nuj feem ntau yuav tsim cov vitamin A txaus los ntawm cov khoom noj cog kom nyob nyab xeeb.

Cov neeg uas tau txais carotenoid hloov tau feem ntau tuaj yeem tau txais cov vitamins A ntau ntawm cov zaub mov vegan, tab sis cov neeg hloov pauv tsis zoo tuaj yeem ua tsis txaus txawm tias lawv tau txais raws li cov qib pom zoo.

2. Plab microbiome thiab vitamin K2

Koj lub plab microbiome - sau ntawm cov muaj sia nyob hauv koj txoj hnyuv - ua lub luag haujlwm ntawm lub luag haujlwm, suav txij li kev ua kom cov khoom noj khoom haus ua kom muaj fiber ntau fermentation rau lom neutralization (13).

Muaj cov pov thawj ntau txaus qhia tias koj lub plab microbiome hloov tau, nrog cov kab mob ntawm cov neeg tuaj yeem hloov pauv rau cov lus teb rau kev noj haus, hnub nyoog thiab ib puag ncig. Tab sis ib qho zoo ntawm koj cov microbes neeg nyob hauv kuj tau txais los yog lwm qhov tsim los ntawm cov hnub nyoog hluas (13,).

Piv txwv li, qib siab dua ntawm Bifidobacteria muaj feem txuam nrog cov gene rau lactase kev tawm tsam (qhia txog keeb kwm caj ces mus rau microbiome), thiab cov menyuam mos yug los ntawm pojniam vaginally ua lawv cov thawj cov kab mob microbes nyob rau hauv cov kwj dej yug, ua rau cov kab mob muaj ntau yam sib txawv hauv lub sijhawm ntev los ntawm cov menyuam yug los ntawm cesarean seem. (15,).

Tsis tas li ntawd, kev raug mob mus rau lub microbiome - xws li cov kab mob vais los ntawm cov tshuaj tua kab mob, kev siv tshuaj kho mob, lossis qee yam mob- tuaj yeem hloov mus tas li rau cov zej zog ib zaug noj qab nyob zoo ntawm plab.

Muaj qee cov pov thawj qhia tias qee cov neeg muaj kab mob yuav tsis rov qab mus nyob rau lawv qhov qub li qub tom qab siv tshuaj tua kab mob, ua lub zog ruaj khov nyob rau theem qis (,,,,).

Hauv lwm cov lus, txawm tias txhua qhov kev yoog raws li lub plab microbiome, koj yuav tau "daig" nrog qee qhov tshwj xeeb vim muaj xwm txheej dhau ntawm koj txoj kev tswj.

Yog li, vim li cas qhov teeb meem no rau vegans? Koj lub plab microbiome ua lub luag haujlwm tseem ceeb hauv koj yuav teb li cas rau cov zaub mov sib txawv thiab coj los ua ke cov zaub mov tshwj xeeb, thiab qee lub microbial zej zog yuav ntau dua veg zoo dua li lwm tus.

Piv txwv, qee cov kab mob hauv plab yog xav tau rau cov synthesizing vitamin K2 (menaquinone), cov khoom noj muaj txiaj ntsig nrog cov txiaj ntsig tshwj xeeb rau kev mob pob txha (suav nrog cov hniav), insulin rhiab heev, thiab kev noj qab haus huv lub plawv, nrog rau kev tiv thaiv prostate thiab mob qog noj ntshav (22,,,, , 27, 28,,).

Lub ntsiab K2-cov neeg tsim khoom suav nrog qee yam Bacteroides hom, Prevotella hom, Escherichia coli, thiab Klebsiella pneumoniae, nrog rau qee qhov zoo-gram, anaerobic, tsis muaj cov kab mob tawm ntawm cov microbes (31).

Tsis zoo li cov vitamin K1, uas muaj ntau nyob rau hauv cov zaub ntsuab, cov vitamin K2 yog pom yuav luag tshwj xeeb hauv cov zaub mov tsiaj - qhov tshwj xeeb tshaj yog ua cov khoom noj muaj kua qaub hu ua natto, uas muaj cov saj uas tuaj yeem hais euphemistically li "nrhiav" (32).

Cov kev tshawb fawb pom tau tias kev siv tshuaj tua kab mob puv ntoob ib qho tseem ceeb txo qis cov vitamin K2 hauv lub cev los ntawm tua cov kab mob ua lub luag haujlwm rau K2 synthesis ().

Thiab ib txoj kev tshawb nrhiav pom tau pom tias thaum cov neeg koom nrog tau muab tso rau hauv cov nroj tsuag siab, cov nqaij qis (tsawg dua 2 ounces txhua hnub) kev noj haus, qhov kev txiav txim siab tseem ceeb ntawm lawv cov qib K-fecal yog qhov feem ntawm Prevotella, Bacteroides, thiab Escherichia / Shigella tsiaj nyob hauv lawv lub plab ().

Yog li, yog tias qee tus neeg lub microbiome luv ntawm cov kab mob vitamin-K2 uas tsim cov kab mob - txawm tias los ntawm caj ces, ib puag ncig, lossis kev siv tshuaj tua kab mob - thiab cov tsiaj cov zaub mov raug tshem tawm ntawm kev sib npaug, ces cov qib vitamin K2 tuaj yeem ua rau poob mus rau theem kev tsis txaus siab.

Txawm hais tias kev tshawb fawb ntawm cov ncauj lus yog tsis zoo, qhov no tuaj yeem ua rau nyiag vegans (thiab qee tus neeg noj zaub mov) ntawm ntau cov khoom plig K2 zoo tshaj plaws - muaj feem cuam tshuam rau kev kho hniav, muaj kev pheej hmoo ntawm pob txha ntau dua, thiab txo kev tiv thaiv tiv thaiv mob ntshav qab zib, kab mob plawv, thiab qee yam qog nqaij hlav Cov.

Hloov pauv, cov neeg uas muaj lub zog, K2-synthesizing microbiome (lossis leej twg pom tias natto gourmands) yuav tuaj yeem tau txais cov vitamin no txaus rau kev noj zaubmov.

Cov zaub ntsuab tsis muaj kab mob txaus rau kev tsim cov tshuaj vitamin K2 tuaj yeem ntsib teeb meem ntsig txog kev noj zaub mov tsis txaus, suav nrog kev pheej hmoo ntau dua ntawm cov teebmeem hniav thiab mob ntev.

3. Amylase thiab cov hmoov txhuv nplej siab kam rau ua

Txawm hais tias muaj kev zam tshwj xeeb, kev noj zaub mov tsis muaj nqaij zoo li lub cev yuav ua rau muaj cov carbohydrates ntau dua li cov khoom noj (omnivorne), (36,).

Qhov tseeb, qee qhov nto moo tshaj plaws ntawm cov khoom noj muaj zaub mov yob ib ncig ntawm 80% carb cim (tuaj feem ntau los ntawm cov hmoov txhuv nplej siab nplej, legumes, thiab qe), suav nrog Pritikin Program, Dean Ornish Program, McDougall Program, thiab Caldwell Esselstyn kev noj zaub mov rau lub plawv. tus kab mob thim rov qab (38, 40,).

Piv txwv li cov pluas noj no muaj txiaj ntsig zoo rau tag nrho, Esselstyn qhov kev pabcuam, piv txwv li, muaj txiaj ntsig zoo rau cov plhaw ntawm cov neeg mob siab rau - qee tus neeg tshaj tawm cov ntsiab lus tsawg dua tom qab hloov mus rau qhov muaj ntshav qab zib ntau cov zaubmov noj zaub mov noj (42).

Vim li cas qhov sib txawv hauv cov lus teb? Cov lus teb yuav rov hais dua, raug koj cov noob - thiab hauv koj nti.

Tib neeg cov qaub ncaug muaj alpha-amylase, ib qho enzyme uas lops cov hmoov txhuv nplej hu ua cov suab thaj yooj yim ntawm hydrolysis.

Ua raws li muaj ntau npaum li cas cov ntawv luam ntawm amylase-coding gene (AMY1) koj nqa, nrog rau kev ua neej nyob yam li kev ntxhov siab thiab circadian rhythms, amylase qib tuaj yeem yog los ntawm "nyuam qhuav nrhiav" txog 50% ntawm tag nrho cov protein hauv koj cov qaub ncaug ().

Feem ntau, cov neeg los ntawm cov hmoov txhuv nplej siab-centric haiv neeg (zoo li cov neeg Nyij Pooj) nyiam nqa ntau AMY1 luam (thiab muaj ntau dua li salivary amylase) ntau dua li cov neeg los ntawm cov neeg uas keeb kwm kev ntseeg ntau dua rau cov rog thiab protein, taw tes rau lub luag haujlwm ntawm kev xaiv siab ( )).

Hauv lwm lo lus, AMY1 cov qauv tshwm sim txuas rau kev noj haus li qub ntawm koj cov poj koob yawm txwv.

Nov yog vim li cas qhov no tseem ceeb: Amylase ntau lawm cuam tshuam koj li cas koj cov khoom noj muaj hmoov nplej - thiab seb cov zaub mov no xa koj cov ntshav qab zib ntawm lub plab zom zaws lossis lub chaw so kom txaus.

Thaum cov neeg uas muaj amylase tsawg noj cov hmoov txhuv nplej siab (tshwj xeeb tshaj yog cov ntawv ua kom zoo dua), lawv muaj kev ruaj siab, ntev mus ntev yuav muaj cov ntshav qab zib ntau ntau piv nrog cov muaj amylase ntau ntau ().

Tsis tsimnyog tias, cov neeg ua haujlwm amylase tsawg muaj qhov muaj kev pheej hmoo siab rau kev mob ntshav siab thiab rog rog thaum noj zaubmov muaj txiaj ntsig zoo ().

Qhov no txhais li cas rau cov neeg tsis noj nqaij thiab lwm yam tsiaj?

Txawm hais tias qhov teeb meem amylase cuam tshuam rau txhua tus uas muaj lub qhov ncauj, cov zaub mov muaj txiaj ntsig cog rau ntawm cov nplej, legumes, thiab cov qe (zoo li hais txog Pritikin, Ornish, McDougall, thiab Esselstyn cov kev pabcuam) zoo li yuav coj txhua tus carb tsis pom zoo rau qhov ua ntej.

Rau cov tsim kom muaj amylase tsawg, radically upping cov hmoov txhuv nplej siab tuaj yeem ua rau muaj kev cuam tshuam loj heev - uas tuaj yeem ua rau cov ntshav qab zib tsis tau txais kev tswj hwm, tsis txaus siab, thiab hnyav nce.

Tab sis rau ib tus neeg nrog cov tshuab hauv lub tshuab zom zaub mov kom tsis txhob muaj amylase ntau ntau, tuav lub siab cov carb, cov khoom noj cog nrog tsob ntoo yuav yog ib qho khoom qab zib.

Qib salivary amylase qib cuam tshuam rau txoj kev ua tau zoo npaum li cas (lossis tsis ua haujlwm tsis zoo) cov neeg sib txawv ua rau cov hmoov txhuv nplej siab vegan lossis zaub noj tsis zoo.

4. PEMT kev ua thiab choline

Choline yog qhov tseem ceeb tab sis feem ntau pom zoo ntawm kev noj zaub mov tsis zoo rau cov metabolism, lub hlwb kev noj qab haus huv, kev sib txuas ntawm neurotransmitter, lipid thauj, thiab methylation ().

Txawm hais tias nws tsis tau txais ntau tshaj tawm xov xwm airtime li qee yam lwm yam as-ham-du (zoo li omega-3 fatty acids thiab vitamin D), nws tsis tseem ceeb dua. Qhov tseeb, choline deficiency yog tus neeg ua haujlwm tseem ceeb hauv daim siab ua rog, qhov teeb meem skyrocketing hauv Westernized tiag (48).

Choline tsis muaj peev xwm tseem tuaj yeem ua rau muaj kev pheej hmoo ntawm cov hlab ntaws ntshav, mob plawv, thiab teeb meem kev loj hlob hauv menyuam yaus ().

Feem ntau, cov zaub mov choline ntau tshaj yog cov khoom tsiaj - nrog lub qe qe thiab mob siab ua tus cim, thiab lwm yam nqaij thiab nqaij nruab deg kuj muaj cov khoom lag luam zoo. Ntau cov khoom noj cog muaj ntau dua ntawm cov qib choline (50).

Koj lub cev tuaj yeem tsim choline ntxiv nrog rau cov enzyme phosphatidylethanolamine-N-methyltransferase (PEMT), uas methylates ib lub cev ntawm cov phosphatidylethanolamine (PE) rau hauv molecule ntawm phosphatidylcholine (PC) ().

Feem ntau, cov choline me me uas muab los ntawm cov khoom noj cog, ua ke nrog choline sib txuas los ntawm PEMT txoj kev, tuaj yeem ua kom tau txaus rau kev sib koom ua ke ntawm koj cov kev xav tau choline - tsis muaj qe lossis nqaij xav tau.

Tab sis rau vegans, nws tsis yog ib txwm muaj kev tsav zoo ntawm lub choline pem hauv ntej.

Ua ntej, txawm hais tias kev mob siab rau kev tsim kom tau cov dej haus kom tsawg (AI) rau choline, tib neeg cov kev xav tau ntawm tus neeg tuaj yeem sib txawv ntau - thiab qhov uas zoo li choline txaus rau ntawm daim ntawv tseem tuaj yeem ua rau lub cev tsis txaus.

Ib txoj kev tshawb nrhiav pom tias 23% ntawm cov txiv neej koom tsim cov tsos mob ntawm choline thaum siv "kom txaus" ntawm 550 mg rau ib hnub ().

Lwm yam kev tshawb fawb qhia tias choline cov cai yuav tsum tua ntawm lub ru tsev thaum cev xeeb tub thiab lactation, vim yog choline txais kev pab los ntawm niam mus rau menyuam lossis ua niam mis (,,).

Thib ob, tsis yog txhua tus neeg lub cev yog cov khoom lag luam choline sib luag.

Vim yog estrogen lub luag haujlwm hauv kev txhawb nqa PEMT kev ua si, cov poj niam tom qab yug me nyuam (uas muaj qis dua estrogen thiab cov choline-synthesizing muaj peev xwm) yuav tsum tau noj choline ntau dua li cov poj niam uas tseem nyob hauv lawv lub xyoo deev ().

Thiab tseem ceeb tshaj, kev hloov pauv nyob hauv folate pathways lossis PEMT gene tuaj yeem ua rau choline cov pluas noj qis dua qhov tsis zoo ().

Ib txoj kev tshawb nrhiav pom tias cov poj niam nqa MTHFD1 G1958A polymorphism (muaj feem xyuam rau folate) yog 15 lub sijhawm muaj feem ntau los txhim kho cov khoom hauv nruab nrog cev ntawm cov zaub mov tsis qab choline ().

Cov kev tshawb nrhiav ntxiv qhia pom tias rs12325817 polymorphism nyob rau hauv PEMT noob - pom nyob hauv kwv yees li 75% ntawm cov pejxeem - nce tsaj choline, thiab cov neeg muaj tus kabmob rs7946 polymorphism yuav xav tau ntau choline los tiv thaiv tus kab mob rog ().

Txawm hais tias yuav tsum tau tshawb nrhiav ntxiv, tseem muaj qee cov pov thawj pom tias rs12676 polymorphism nyob rau hauv choline dehydrogenase (CHDH) ua rau tib neeg muaj teeb meem choline tsis txaus - txhais tau tias lawv xav tau kev noj zaub mov ntau dua kom muaj lub dag zog zoo ().

Yog li, qhov no txhais tau li cas rau cov neeg uas poob choline tsiaj zaub mov siab los ntawm lawv cov zaub mov noj? Yog hais tias ib tug neeg muaj choline ib txwm muaj raws li kev xav thiab muaj hmoov zoo ntawm cov noob, nws muaj peev xwm nyob choline-hloov khoom noj rau vegan (thiab ua rau cov neeg tsis noj nqaij noj qe).

Tab sis rau cov niam tshiab lossis sai sai ua niam, txiv neej, lossis cov poj niam tom qab yug me nyuam uas muaj cov tshuaj estrogen tsawg dua, nrog rau cov neeg muaj ib qho ntawm ntau cov noob hloov uas ua kom choline choline yuav tsum muaj, cov nroj tsuag ib leeg yuav tsis tuaj yeem txaus cov as ham tseem ceeb no.

Hauv cov xwm txheej no, kev mus noj vegan tuaj yeem yog qhov txuas ntawm cov nqaij ntshiv, cov teeb meem kev txawj ntse, kev mob plawv, thiab kev muaj roj hauv lub siab.

Kev hloov pauv sib txawv hauv PEMT kev ua ub no thiab ib qho choline tus neeg yuav tsum tau txiav txim siab seb ib tug neeg tuaj yeem (lossis tsis tuaj yeem) tau choline txaus rau cov khoom noj vegan li cas.

Hauv qab kab

Thaum cov caj (thiab microbial) cov chaw nyob hauv cov chaw, cov zaub mov vegan - thaum ntxiv nrog cov vitamin B12 uas yuav tsum muaj - muaj ntau dua los ntsib cov tib neeg xav tau kev noj haus.

Txawm li cas los xij, thaum muaj teeb meem nrog vitamin A hloov dua siab tshiab, lub plab microbiome pleev, qib amylase, lossis choline cov ntsiab lus nkag mus rau hauv daim duab, qhov txawv ntawm qhov muaj zog raws li vegan pib poob.

Kev tshawb fawb nthuav dav zuj zus lub tswv yim tias tib neeg kev hloov pauv tib neeg cov lus teb rau cov pluas noj sib txawv. Qee tus neeg tsuas yog cov khoom siv txhim kho kom zoo rau qhov lawv xav tau los ntawm cov khoom noj cog - lossis tsim khoom dab tsi uas lawv xav tau nrog cov tshuab zoo ntawm lub cev tib neeg.