Iyo Rima Side yeSimbi - Sei Yakanyanya Kukuvadza Kunokuvadza

Par

January 28 2023

Pane zvikonzero zviviri nei mazinga esimbi achidzorwa zvakanyanya mumuviri:

Iron chinhu chakakosha chekudya chinoita basa mumabasa mazhinji emuviri, saka tinoda kuwana shoma shoma.
Yakakwira yesimbi inogona kuita chepfu, saka tinofanira kudzivisa kutora wo.

Muviri unogadzirisa mazinga esimbi nekugadzirisa chiyero chekutorwa kwesimbi kubva mudumbu rekudya.

Hepcidin, iyo yemuviri-inodzora mahormone, ine basa rekuchengetedza chiyero chezvitoro zvesimbi. Basa rayo guru nderekudzvinyirira kubatwa kwesimbi.

Chaizvoizvo, aya ndiwo mashandiro ayo ():

Zvitoro zvesimbi zvakakwirira -> Hepcidin mazinga anowedzera -> Iron absorption inoderera.
Zvitoro zvesimbi zvakaderera -> Hepcidin mazinga anodzikira -> Iron absorption inowedzera.

Kazhinji yenguva iyi system inoshanda zvakanaka. Nekudaro, mashoma matambudziko anodzvanya kugadzirwa kwehepcidin anogona kutungamira mukuremerwa nesimbi.

Kune rimwe divi, mamiriro ezvinhu anokurudzira kuumbwa kwehepcidin anogona kukonzera kushomeka kwesimbi.

Iron balance inobatwawo nehuwandu hwesimbi mukudya kwedu. Nokufamba kwenguva, kudya kwakaderera musimbi kunogona kukonzera kushomeka. Saizvozvo, kuwedzeredza pane iron supplements kunogona kukonzera yakanyanya iron poisoning.

Mhedziso:
Mwero wekutorwa kwesimbi kubva mudumbu rekudya unodzorwa zvakasimba nehomoni hepcidin. Nekudaro, akati wandei masimbi anorema anogona kukanganisa iyi isina kusimba chiyero.

Iron toxicity

Iron toxicity inogona kuitika kamwe kamwe kana kufambira mberi.

Matambudziko mazhinji ehutano akakomba anogona kukonzerwa nekuwedzeredza netsaona, kushandisa kwenguva refu yekuwedzera-dose yekuwedzera, kana kusagadzikana kwesimbi overload.

Mumamiriro ezvinhu akajairika, iron shoma shoma inotenderera muropa.

Yakasungwa zvakachengeteka kumapuroteni, akadai setransferrin, ayo anodzivirira kubva mukukuvadza.

Nekudaro, iron toxicity inogona kuwedzera zvakanyanya "yemahara" mazinga esimbi mumuviri.

Simbi yemahara ipro-oxidant - iyo inopesana neimwe - uye inogona kukuvadza maseru.

Mamiriro akawanda anogona kukonzera izvi. Izvi zvinosanganisira:

Iron poisoning: Chepfu inogona kuitika kana vanhu, kazhinji vana, vachitora yakawandisa iron supplement (, ).
Hereditary hemochromatosis: Genetic disorder inoratidzwa nekunyanyisa kutorwa kwesimbi kubva muchikafu ().
African iron yakawandisa: Rudzi rwesimbi yekudya yakawandisa inokonzerwa nehuwandu hwe iron mukudya kana zvinwiwa. Yakatanga kuonekwa muAfrica, umo doro rekugadzira raibikwa muhari dzesimbi ().

Acute iron poisoning inoitika apo vanhu vanotora yakawandisa iron supplement. Single doses yakaderera se10 kusvika 20 mg/kg inogona kukonzera zviratidzo zvakaipa. Mishonga inopfuura 40 mg/kg inoda kurapwa ().

Saizvozvowo, kudzokororwa kwepamusoro-dose iron supplementation kunogona kukonzera matambudziko makuru. Iva nechokwadi chekutevera mirairo yesimbi yekuwedzera uye usambotora zvinopfuura zvinokurudzirwa nachiremba wako.

Zviratidzo zvekutanga zvechepfu yesimbi zvinogona kusanganisira kurwadziwa nemudumbu, kusvotwa uye kurutsa.

Zvishoma nezvishoma, iron yakawandisa inowanda munhengo dzemukati, zvichikonzera kukanganisa kunouraya kuuropi uye chiropa.

Kudya kwenguva refu kwepamusoro-dose yekuwedzera kunogona kukonzera zvishoma nezvishoma zviratidzo zvakafanana nesimbi yakawandisa, iyo inokurukurwa zvakadzama pazasi.

Mhedziso:
Iron toxicity inoreva kukuvadza kwesimbi yakawandisa. Izvi zvinogona kuitika kana 1) vanhu vakawandisa pane zvekuwedzera iron, 2) kutora yakakwira-dose yekuwedzera kwenguva yakareba, kana 3) vane chisingaperi iron overload disorder.

Simbi yakawandisa

Iron overload inoreva kuunganidzwa zvishoma nezvishoma kwesimbi yakawandisa mumuviri. Zvinokonzerwa nehurongwa hwemuviri hwekutadza kuchengetedza simbi mukati memiganhu ine hutano.

Kune vanhu vazhinji, iron yakawandisa haisi dambudziko. Nekudaro, idambudziko kune avo vane genetically predisposed kune yakawandisa iron absorption kubva mudumbu rekudya.

Chirwere chesimbi chinonyanyozivikanwa ndechenhaka. Izvi zvinotungamirira mukuunganidzwa kwesimbi munyama uye nhengo (,).

Nokufamba kwenguva, hemochromatosis isina kurapwa inowedzera njodzi yearthritis, kenza, matambudziko echiropa, chirwere cheshuga uye kukundikana kwemoyo ().

Muviri hauna nzira iri nyore yekubvisa iron yakawedzerwa. Nzira inonyanya kushanda yekubvisa iron yakawandisa ndeye kurasikirwa neropa.

Naizvozvo, vakadzi vari kumwedzi havanyanyi kutambura nesimbi yakawandisa. Saizvozvowo, vaya vanopa ropa kakawanda vanenge vari pangozi shoma.

Kana iwe uchiwanzoita iron yakawandisa, unogona kuderedza njodzi yehutano hwehutano ne:

Deredza kudya kwaunoita chikafu chine iron, senyama tsvuku.
Ipa ropa nguva dzose.
Dzivisa kutora vhitamini C neine iron-rich food.
Dzivisa kushandisa midziyo yesimbi yekubikira.

Nekudaro, kana usati waonekwa kuti une iron yakawandisa, kazhinji hazvikurudzirwe kuderedza kutora kwako iron.

Mhedziso:
Iron overload inoratidzwa nekuwanda kwearon mumuviri. Chirwere chinowanzoitika ndechenhaka yehemochromatosis, iyo inogona kutungamirira kumatambudziko akawanda ehutano. Izvi hazvinetse vanhu vazhinji.

Iron uye njodzi yekenza

Hapana mubvunzo kuti kuwandisa kwesimbi kunogona kukonzera kenza mumhuka nevanhu (,).

Zvinoita sokuti kupa ropa nguva dzose kana kurasikirwa neropa kunogona kuderedza ngozi iyi ().

Observational studies dzinoratidza kuti high heme iron intake inogona kuwedzera njodzi yecolon cancer (,).

Miedzo yemakiriniki muvanhu yakaratidza kuti heme iron kubva kune zvinowedzera kana nyama tsvuku inogona kuwedzera kuumbwa kwecarcinogenic N-nitroso compounds mumugwagwa wekudya (,).

Kubatanidzwa kwenyama tsvuku negomarara inyaya ine nharo. Kunyangwe paine nzira dzinogoneka dzinotsanangura chinongedzo ichi, humbowo huzhinji hunobva pane zvidzidzo zvekucherechedza.

Mhedziso:
Iron overload kusagadzikana kwakabatanidzwa kune yakawedzera njodzi yegomarara. Zvidzidzo zvakare zvinoratidza kuti heme iron inogona kuwedzera njodzi yekenza yekoloni.

Iron uye njodzi yehutachiona

Iron yakawandisa uye kushayikwa kwesimbi kunoratidzika kuita kuti vanhu vawedzere kubatwa nehutachiona (,).

Pane zvikonzero zviviri zveizvi ():

1. Masoja ekudzivirira zvirwere anoshandisa iron kuuraya mabhakitiriya anokuvadza, saka imwe simbi inodiwa kurwisa utachiona.
2. Yakakwira simbi yemahara inosimudzira kukura kwebhakitiriya nemavhairasi, saka iron yakawandisa inogona kuita zvinopesana uye. wedzera njodzi yezvirwere.

Ongororo dzinoverengeka dzinoratidza kuti kuwedzera kwesimbi kunogona kuwedzera kuwanda uye kuomarara kwehutachiona, kunyangwe zvidzidzo zvishoma zvakawana pasina mhedzisiro (,,,,,,).

Vanhu vane nhaka yehemochromatosis vanonyanya kubatwa nehutachiona ().

Kune varwere vari pangozi yakakura yekutapukirwa, iron supplementation inofanira kuva sarudzo inonyatsoziva. Njodzi dzose dzinogona kuitika dzinofanirwa kutariswa.

Mhedziso:
Iron overload uye high-dose iron supplementation inogona kuwedzera njodzi yehutachiona mune vamwe vanhu.

Takeaway message

Muchidimbu, iron inogona kuva nengozi muhuwandu hukuru.

Nekudaro, kunze kwekunge uine iron yakawandisa dambudziko, iwe kazhinji haufanirwe kunetseka nezvekuwana yakawandisa iron kubva mukudya kwako.

Iron supplementation inyaya yakasiyana. Inobatsira avo vasina simbi, asi inogona kukuvadza kune avo vasina kukwana.

Usambotora iron supplements kunze kwekunge chiremba wako azvikurudzira.

Methionine vs Glycine - Yakanyanya Kunyanya Muscle Nyama Yakashata

Par

Alice Garnier

January 24 2022

Nyama yetsandanyama yakapfuma muamino acid methionine asi yakaderera muglycine.

Munharaunda yehutano yepaIndaneti, pane zvakawanda zvekufungidzira kuti kudya kwemethionine yakawanda - pamwe chete neglycine shoma - inogona kukurudzira zvirwere nekukonzera kusaenzana mumuviri wako.

Ichi chinyorwa chinotarisa zvakadzama methionine uye glycine, uye zvinogona kuitika pahutano hwavo.

Chii chinonzi methionine uye glycine?

Methionine uye glycine ndiwo amino acids.

Vanoumba chimiro chemapuroteni, pamwe chete nemamwe makumi maviri amino acids. Iwo anowanikwa mumapuroteni ezvokudya uye ane mabasa akawanda anokosha mumuviri wako.

Methionine

Methionine chinhu. Izvi zvinoreva kuti muviri wako unoda kuti ushande zvakanaka asi haugone kuugadzira wega.

Iwe unogona kuzadzisa zvaunoda kuburikidza nekudya kwako, sezvo methionine inowanikwa muhuwandu hwakasiyana mumapuroteni akawanda ekudya, kunyanya.

Yakazara muchena mazai, chikafu chegungwa, nyama, uye dzimwe nzungu nemhodzi.

Heino mimwe mienzaniso yezvikafu zvakapfuma mumethionine ():

Dried egg whites: 2,8 magiramu pa3,5 ounces (100 magiramu)
Dried spirulina: 1,2 magiramu pa3,5 ounces (100 magiramu)
Mbeu yakaonda: 1,1 magiramu pa3,5 ounces (100 gramu)
Brazil nzungu: 1,1 magiramu pa3,5 ounces (100 gramu)
Gwayana rakaonda: 1,1 magiramu pa3,5 ounces (100 gramu)
Bhekoni: 1,1 magiramu pa3,5 ounces (100 gramu)
Parmesan cheese: 1,0 magiramu pa3,5 ounces (100 gramu)
Zamu rehuku: 0,9 magiramu pa3,5 ounces (100 gramu)
Tuna: 0,9 magiramu pa3,5 ounces (100 gramu)

Rimwe remabasa makuru emethionine ndere kushanda se "methyl donor," kumhanyisa kana kuchengetedza kemikari kuita mumuviri wako.

Glycine

Kufanana nemethionine, glycine inowanikwa muhuwandu hwakasiyana-siyana mumapuroteni akawanda ezvokudya.

Chikafu chakapfuma kwazvo ipuroteni yemhuka, inova ndiyo puroteni yakawanda muvanhu nemhuka zhinji ().

Nekudaro, nyama yaunotenga musupamaketi kazhinji haipe yakawanda collagen, kunze kwekunge iwe uchida kucheka zvakachipa.

Inowanikwa mukubatanidza tishu, tendon, ligaments, ganda, cartilage uye mapfupa, ayo ose anowanzobatanidzwa nenyama yakashata.

Glycine zvakare yakawanda mu, collagen-based substance. Gelatin inowanzoshandiswa se gelling agent mukubika nekugadzira chikafu.

Zvokudya zvegelatin zvinosanganisira gummy desserts uye gummy bear. Iyo zvakare inowedzera mune zvakasiyana zvigadzirwa zvekudya, senge yoghurt, cream cheese, margarine uye ice cream.

Heano mimwe mienzaniso yezvikafu zvakapfuma muglycine ():

Dry gelatin powder: 19,1 magiramu pa3,5 ounces (100 magiramu)
Pork Skin Snacks: 11,9 magiramu pa3,5 ounces (100 magiramu)
Upfu hweSesame ine mafuta mashoma: 3,4 magiramu pa3,5 ounces (100 magiramu)
Ganda rehuku: 3,3 magiramu pa3,5 ounces (100 magiramu)
Dried egg whites: 2,8 magiramu pa3,5 ounces (100 magiramu)
Bhekoni: 2,6 magiramu pa3,5 ounces (100 magiramu)
Mbeu yakaonda: 2,2 magiramu pa3,5 ounces (100 magiramu)
Cuttlefish: 2,0 magiramu pa3,5 ounces (100 magiramu)
Gwayana rakaonda: 1,8 magiramu pa3,5 ounces (100 magiramu)

Glycine haisi yakakosha amino acid. Izvi zvinoreva kuti haufanirwe kuitora kubva pakudya kwako kuti urarame. Muchokwadi, muviri wako unogona kuigadzira kubva kune amino acid serine.

Asi humbowo hunoratidza kuti synthesizing glycine kubva serine inogona kusazadzisa zvese zvinodiwa nemuviri wako kune iyi amino acid. Ichi ndicho chikonzero iwe ungangoda kushandisa imwe chiyero kuburikidza nekudya kwako (, ).

SUMMARY
Methionine inokosha amino acid, yakawanda mumazai, hove uye nyama. Glycine isiri yakakosha amino acid inowanikwa muhuwandu hukuru muganda, connective tissues, ligaments, tendon, cartilage nemapfupa.

Dambudziko nderipi ne methionine?

Nyama yetsandanyama inenge yakapfuma mu , iyo inogona kuchinjwa kuva imwe amino acid: homocysteine.

Kusiyana nemethionine, homocysteine haiwanikwe muzvikafu. Inoumbwa mumuviri wako kana methionine yekudya ichigadziriswa, kunyanya muchiropa chako ().

Kunyanya kushandiswa kwemethionine kunogona kukonzera kuwedzera kweropa rehomocysteine, kunyanya kana iwe usina kukwana mune zvimwe zvinovaka muviri, zvakadai se ().

Homocysteine inoshanda zvakanyanya mumuviri wako. Kunyanya kushandiswa kwemethionine kubva kune zvinowedzera kana mapuroteni emhuka zvinogona kuva nemigumisiro yakaipa pamidziyo yeropa basa ().

Yakakwira mazinga eropa ehomocysteine akabatanidzwa kune akati wandei zvirwere zvisingaperi, senge chirwere chemoyo (,).

Nekudaro, humbowo hwekuti yakakwira homocysteine mazinga, mukati uye pachawo, inokonzera chirwere chemoyo haina kusimba.

Muchokwadi, zvidzidzo zvinoratidza kuti kuderedza mazinga ehomocysteine ne folate kana mamwe mavhitamini eB mushure mekurwadziwa kwemoyo hakudzikisi kuwanda kwezviitiko zvinowanzoitika mumoyo kana circulatory system (, , ).

Pamusoro pezvo, zvimwe zvidzidzo zvinoratidza kuti nzira dzekudzikisa homocysteine mazinga ane zvishoma kana kusave nemhedzisiro pazviitiko zvechirwere chemoyo kana njodzi yako yekufa (,).

SUMMARY
Huwandu hwemethionine hunogona kutungamira kune yakakwira homocysteine mazinga. Homocysteine yakabatanidzwa nechirwere chemoyo uye zvimwe zvirwere zvisingaperi. Asi kana izvi zvichivakonzeresa inyaya yekukakavadzana.

Kuchengetedza homocysteine chiyero

Muviri wako une system yekuchengeta homocysteine mazinga mukati mehutano hwehutano.

Zvinonyanya zvinosanganisira kudzokorora homocysteine uye kuishandura kuita amino acid cysteine kana methionine.

Kana iyi system ikakundikana, homocysteine mazinga anosimuka. Methionine mazinga anogona zvakare kuve akaderera kana homocysteine kudzokorodza kunokanganisa.

Muviri wako unogona kuderedza homocysteine mazinga nenzira nhatu. Ivo vanonzi folate-inotsamira remethylation, folate-independent remethylation uye transsulfuration.

Kuvaka kwakasiyana kunodiwa kuti mumwe nemumwe ashande.

Folate-inotsamira remethylation

Iyi nzira inoshandura homocysteine kudzokera kune methionine uye inobatsira kuchengetedza basal homocysteine mazinga akaderera ().

Zvitatu zvinovaka muviri zvinodiwa kuti system iyi ishande nemazvo:

Folate. Iyi vhitamini B ingangove ndiyo inonyanya kukosha kudya kwekuchengetedza homocysteine mazinga mukati meyakajairika miganhu (, , ).
Vhitamini B12. kazhinji yakaderera muvhitamini B12, izvo zvinogona kutungamira kukuwedzera homocysteine mazinga (,).
Riboflavin. Kunyangwe riboflavin ichidikanwawo kuti hurongwa uhu hushande, riboflavin zvekuwedzera zvine mashoma mhedzisiro pahomocysteine level (, ).

Folate-independent remethylation

Iyi ndiyo imwe nzira inoshandura homocysteine kuita methionine kana dimethylglycine, kuchengetedza yekutanga homocysteine mazinga mukati mehutano hwehutano ().

Mishonga yakawanda inodiwa kuti nzira iyi ishande:

Trimethylglycine kana choline. Iyo inonziwo betaine, trimethylglycine inowanikwa mune zvakawanda zvezvirimwa zvekudya. Inogonawo kugadzirwa kubva (,,,).
Serine uye glycine. Aya maviri amino acids anoitawo seanoita basa mukuita uku ().

Trans-sulfurization

Iyi nzira inodzikisa homocysteine mazinga nekuishandura kuita amino acid cysteine. Iyo haina kudzikisa baseline homocysteine mazinga, asi inogona kuderedza peak homocysteine mazinga mushure mekudya.

Zvokudya zvinodiwa kuti chirongwa ichi chishande nemazvo zvinosanganisira:

Vhitamini B6. Kana vanhu vakashomeka mu folate uye riboflavin, yakaderera-dose yekuwedzera inogona kunyatso kudzikisa homocysteine mazinga (, ).
Serine uye glycine. Dietary serine inogonawo kuderedza homocysteine mazinga mushure mekudya. Glycine ine mhedzisiro yakafanana (,).

Kana aya masisitimu asiri kushanda nemazvo, kutenderera homocysteine mazinga anogona kuwedzera.

Nekudaro, zvinovaka muviri hazvisi izvo chete zvinhu zvinogona kukanganisa homocysteine mazinga.

Zera, mimwe mishonga, mamiriro akaita sechiropa chirwere uye metabolic syndrome, uye genetics, senge MTHFR gene, inoitawo basa.

SUMMARY
Mumamiriro ezvinhu akajairwa, muviri wako unochengetedza homocysteine mazinga mukati mehutano hwehutano. Izvi zvinoda chikafu chakati wandei, senge folate, vhitamini B12, vhitamini B6, trimethylglycine, serine, uye glycine.

Ko nyama yakawandisa mhasuru inowedzera homocysteine mazinga?

Mushure mekudya chikafu kana kutora methionine zvinowedzera, kutenderera homocysteine kunowedzera mukati memaawa mashoma. Chiyero chekuwedzera chinoenderana nemuyero ().

Nekudaro, kuwedzera uku kunongoitika kwechinguvana mushure mekudya uye kwakaringana. Kune rimwe divi, kuwedzera kweiyo yekutanga homocysteine level ndeyekunyanya kunetseka.

Kuti uwedzere yekutanga homocysteine mazinga, yakakwira dosi yeyakachena methionine inodiwa. Chiyero ichi chave chichifungidzirwa kuti chakaenzana neanosvika kashanu pane yakajairika zuva nezuva kutora methionine, iyo inenge 1 gramu pazuva (, , , ).

Sezvineiwo, madhasi akaderera haawedzere baseline homocysteine mazinga ().

Zvichitaurwa zviri nyore, pane kushomeka kwehumbowo hunoratidza kuti kudya kwakakwira munyama nyama kunowedzera baseline homocysteine mazinga muvanhu vane hutano.

Kunyangwe homocysteine chigadzirwa chemethionine metabolism, chikafu chemethionine chekudya kazhinji hachisi chikonzero cheyakakwira yekutanga homocysteine mazinga.

Izvo zvinokonzeresa zvepamusoro homocysteine mazinga zvinosanganisira kusakwanisa kwemuviri kuichengeta mukati mehutano. Izvi zvinosanganisira mararamiro asina hutano, zvirwere uye genetics.

SUMMARY
Iyo yakakwira dose yekuwedzera methionine inogona kuwedzera baseline homocysteine mazinga. Kune rimwe divi, kudya nyama yemhasuru chete kunokonzeresa kuwedzera kwenguva pfupi kwemazinga ehomocysteine iyo inoderera nguva pfupi mushure.

Chii chinokonzera glycine?

Glycine inogona kuderedza homocysteine mazinga mushure mekudya kweprotein yakawanda ().

Nekudaro, parizvino hazvizivikanwe kana kudya yakawanda yeglycine kune chero mhedzisiro pane yekutanga homocysteine mazinga. Zvimwe zvidzidzo zvinodiwa.

Zvisinei, glycine supplements inogona kuva nezvimwe zvikomborero.

Semuenzaniso, yakaratidzwa kuderedza oxidative kusagadzikana kune vakwegura, pamwe chete necysteine. Uyezve, zvidzidzo zvinoratidza kuti glycine inowedzera inovandudza (,).

SUMMARY
Dietary glycine inogona kubatsira kuderedza kuwedzera kwenguva pfupi kwemazinga ehomocysteine mushure mekudya kweprotein. Hutano hune chekuita neizvi hauna kujeka.

Chinonyanya kukosha

Hapana humbowo hwakanaka hunoratidza kuti methionine yakawandisa kubva munyama yemhasuru - kana zvimwe zvekudya - inokonzera kuwedzera kunokuvadza kwehomocysteine muvanhu vane hutano.

Zvisinei, izvi zvinogona kutsamira pane zvakawanda. Semuenzaniso, vamwe vanhu vane homocystinuria - isingawanzo genetic mutation yeMTHFR gene - vanogona kuita zvakasiyana.

Kunyangwe glycine ichiita senge ichiita basa rakakosha mukuderedza kukwira kwenguva pfupi kwehomocysteine mushure mekudya kweprotein yakawanda, kukosha kwayo kuhutano kunoramba kusingazivikanwe.

Zvimwe zvinovaka muviri zvakakoshawo kuchengetedza homocysteine mazinga mukutarisa, kusanganisira folate, vhitamini B6, choline, uye trimethylglycine.

Kana iwe ukadya zvakawanda zvemethionine-rich chikafu, sehove kana nyama, ita shuwa kuti uri kuwana zvakawanda zveizvi zvinovaka muviri zvakare.

Tag: Zvakawanda