amakuru

Ibiryo nibyo byingenzi bikenewe mubantu.
Ibintu byingenzi biranga imirire harimo intungamubiri, guhuza ibiryo, nigihe cyo gufata.
Hano hari ingeso zisanzwe zimirire mubantu ba none

Gutera indyo yuzuye

Ibyokurya bya Mediterane
Indyo ya Mediterane irimo imyelayo, ibinyampeke, ibinyamisogwe (imbuto ziribwa z’ibimera bya leguminine), imbuto (desert isanzwe), imboga n’ibimera, hamwe n’inyama zihene, amata, inyamaswa zo mu gasozi, n’amafi. Umugati (imigati yuzuye ingano, ikozwe muri sayiri, ingano, cyangwa byombi) yiganje muri buri funguro, hamwe namavuta ya elayo afite igice kinini cyingufu zafashwe.

Inyigisho zirindwi ziyobowe na Ancel Keys, zamenye ibiranga ubuzima bwibiryo bya Mediterane. Igishushanyo cya mbere cyarimo kugereranya indyo nubuzima bwibihugu birindwi bishingiye ku mibare yatanzwe n’umugabo umwe cyangwa benshi muri buri gihugu. Muri cohort hamwe namavuta ya elayo nkibinure nyamukuru byimirire, impfu zose zitera nimpfu zindwara z'umutima zari munsi ugereranije nizo muri Nordic na Amerika.

Muri iki gihe, ijambo "Indyo ya Mediterane" rikoreshwa mu gusobanura uburyo bw'imirire bukurikiza ibiranga ibi bikurikira: ibiryo bishingiye ku bimera (imbuto, imboga, ibinyampeke bitunganijwe neza, ibinyamisogwe, imbuto, n'imbuto), bihujwe n'ibicuruzwa bituruka ku mata bitagereranywa kandi bingana, nka foromaje na yogurt); Amafi mato n'inkoko ntoya; Umubare muto w'inyama zitukura; Kandi mubisanzwe divayi ikoreshwa mugihe cyo kurya. Yerekana uburyo bushoboka bwo guhindura imirire bufite akamaro kubisubizo byinshi byubuzima.

Isuzuma ryakozwe ku bushakashatsi bwakozwe na meta-isesengura ry’ubushakashatsi bwakozwe hamwe n’igeragezwa ry’amavuriro (hakubiyemo amakuru yaturutse ku bantu barenga miliyoni 12.8 bitabiriye amahugurwa) ryerekana isano iri hagati yo kubahiriza indyo y’inyanja ya Mediterane n’ibisubizo by’ubuzima bikurikira (isesengura 37).

ibiryo bikomoka ku bimera
Kubwimyitwarire, filozofiya, cyangwa idini, ibikomoka ku bimera byabayeho kuva kera. Nyamara, kuva mu myaka mike ishize ishize yikinyejana cya 20, abantu barushijeho kwibanda ku ngaruka ziterwa n’ubuzima bw’ibikomoka ku bimera, ndetse n’inyungu z’ibidukikije (kugabanya ibyuka bihumanya ikirere, kugabanya amazi n’imikoreshereze y’ubutaka). Muri iki gihe, ibikomoka ku bimera birashobora kuba bikubiyemo imyitwarire itandukanye y'imirire irangwa no gutandukanya imyumvire, imyizerere, intego, n'imibereho n'imibereho. Ibikomoka ku bimera birashobora gusobanurwa nkuburyo ubwo ari bwo bwose bwimirire butarimo inyama, ibikomoka ku nyama, ndetse n’ibindi binyabuzima bikomoka ku nyamaswa, mu gihe indyo ishingiye ku bimera ari ijambo ryagutse rikoreshwa mu gusobanura uburyo bw’imirire bushingiye cyane cyane ku biribwa bikomoka ku nyamaswa ariko ntibikureho ibiryo bikomoka ku nyamaswa.

Urebye ubudasa nuburyo butandukanye bwibimera bikomoka ku bimera, kumenya uburyo bwibinyabuzima bwihariye biragoye. Kugeza ubu, ingaruka zayo ku nzira nyinshi zasabwe, harimo inzira ya metabolike, inflammatory, na neurotransmitter inzira, microbiota yo mu nda, hamwe no guhungabana kwa genomic. Buri gihe habaye impaka zerekeye isano iri hagati yo gukurikiza neza indyo y’ibikomoka ku bimera no kugabanya indwara zifata umutima-mitsi, indwara y’umutima ischemic, urupfu ruterwa n'indwara z'umutima ziterwa na ischemic, dyslipidemia, diyabete, ubwoko bumwe na bumwe bwa kanseri, kandi birashoboka ko byose bishobora guteza impanuka.

Indyo yuzuye ibinure

Bitewe nuko lipide na karubone nziza ni macronutrients ebyiri zigira uruhare runini mu gufata ingufu zose mu mafunguro agezweho, kuringaniza izo macronutrients nintego yuburyo butandukanye bwo guhindura imirire bugamije kugenzura neza ibiro no kugera kubindi bisubizo byubuzima. Mbere yo guteza imbere indyo yuzuye amavuta mubuvuzi kugirango igabanye ibyago byindwara zifata umutima, indyo yuzuye amavuta agamije kugabanya ibiro yari isanzweho. Mu myaka ya za 1980, abantu bavugaga ko indwara z'umutima zifata umubyibuho ukabije n'umubyibuho ukabije biterwa n'amavuta y'ibiryo, kandi indyo yuzuye amavuta, ibiryo birimo amavuta make, hamwe n'ibitekerezo birimo amavuta make byamenyekanye cyane.

Nubwo nta bisobanuro bihuriweho, iyo igipimo cya lipide mu gufata ingufu zose kiri munsi ya 30%, indyo ifatwa nkibiryo birimo amavuta make. Mu ndyo yuzuye ibinure cyane, 15% cyangwa munsi yingufu zose ziva muri lipide, hafi 10-15% zikomoka kuri proteyine, naho 70% cyangwa zirenga zikomoka kuri karubone. Indyo ya ornish ni indyo yuzuye ibimera bikomoka ku bimera, aho lipide igizwe na 10% ya karori ya buri munsi (ibinure bya polyunsaturated to fature fature,> 1), kandi abantu barashobora kurya kubuntu mubindi bice. Kuba intungamubiri zihagije mu mavuta make kandi zifite amavuta make cyane biterwa no guhitamo ibiryo kugiti cyawe. Kwubahiriza ibyo kurya birashobora kugorana kuko bitagabanya gusa ibiryo bikomoka ku nyamaswa gusa, ahubwo binagabanya amavuta yimboga hamwe n’ibiribwa bishingiye ku bimera nkimbuto na avoka.

Mugabanye ibiryo bya karubone

Indyo ya Atkins, indyo ya ketogenique, hamwe nimirire ya karubone
Mu myaka icumi ya mbere yikinyejana cya 21, ibigeragezo bimwe na bimwe byateganijwe byerekanaga ko abitabiriye amahugurwa basabye indyo yuzuye ya karubone ya hydrata (ni ukuvuga uburyo butandukanye bw’imirire ya Atkins) yagize ibiro byinshi kandi igatera imbere cyane mu bintu bimwe na bimwe bishobora gutera indwara z'umutima ugereranije n’izo zahawe indyo yuzuye ya karubone. Nubwo ubushakashatsi bwose butabonye ibyiza byo guhindura imirire yavuzwe haruguru mugihe cyo gukurikirana cyangwa kubungabunga, kandi kubahiriza biratandukanye, umuryango wubumenyi waje gutangira gushakisha ubushobozi bwamavuriro yiyi ndyo mubwimbitse.

Ijambo ketogenic rikoreshwa mugusobanura indyo zitandukanye. Ku bantu benshi, kunywa 20-50 g ya karubone ya hydrata kumunsi birashobora kumenya imibiri ya ketone mu nkari. Iyi ndyo yitwa karibiside nkeya cyane ya ketogenic. Ubundi buryo bwo gutondekanya bukoreshwa cyane cyane mu kuvura igicuri kitarwanya ibiyobyabwenge, hashingiwe ku kigereranyo cya lipide y'ibiryo hamwe na poroteyine y'ibiryo hamwe na karubone. Muri verisiyo ya kera cyangwa ikomeye, iri gereranya ni 4: 1 (<5% yingufu zituruka ku mafunguro ya karubone), mugihe muburyo bworoshye, iri gereranya ni 1: 1 (indyo ya Atkins yahinduwe, hafi 10% yingufu zituruka kuri karubone), kandi hariho amahitamo menshi hagati yombi.

Indyo irimo karubone nyinshi (50-150 g kumunsi) iracyafatwa nkibiryo bya karubone nkeya ugereranije no gufata buri gihe, ariko iyi ndyo ntishobora gutera impinduka ziterwa no kurya indyo yuzuye ya karubone. Mubyukuri, indyo irimo karubone ya hydrata iri munsi ya 40% kugeza 45% yingufu zose zifatwa (birashoboka ko zigereranya ikigereranyo cya karubone nziza) zishobora gushyirwa mubiryo bike bya karubone, kandi hariho ibiryo byinshi bizwi bishobora kuba muriki cyiciro. Mu ndyo ya zone, 30% ya karori ikomoka kuri proteyine, 30% ikomoka kuri lipide, naho 40% ikomoka kuri karubone, hamwe na poroteyine na karubone ya 0,75 kuri buri funguro. Kimwe n'indyo yo mu majyepfo ya Beach hamwe nandi mafunguro make ya karubone, indyo yo mu karere ishyigikira gufata karubone nziza cyane hagamijwe kugabanya ubukana bwa serumu insuline nyuma yo gutangira.

Ingaruka ya anticonvulsant yimirire ya ketogenique igerwaho hifashishijwe urukurikirane rwuburyo bushoboka bushobora guhagarika imikorere ya synaptic no kongera imbaraga zo kurwanya indwara. Ubu buryo ntiburasobanuka neza. Indyo ya karubone nziza ya ketogenique isa nkigabanya inshuro zo gufatwa kubana barwaye igicuri kitarwanya ibiyobyabwenge. Indyo yavuzwe haruguru irashobora kugera kuburwayi mugihe gito kandi giciriritse, kandi inyungu zayo zisa nkiz'imiti igabanya ubukana. Indyo ya ketogenique irashobora kandi kugabanya inshuro zifata ku barwayi bakuze bafite igicuri kitarwanya ibiyobyabwenge, ariko ibimenyetso biracyamenyekana, kandi ibisubizo bimwe bitanga umusaruro byagaragaye ku barwayi bakuze bafite epilepticus idasanzwe. Indwara ikunze kugaragara mubiryo bya ketogenic harimo ibimenyetso bya gastrointestinal (nka constipation) hamwe na lipide idasanzwe.

Indyo ya Deshu

Mu ntangiriro ya za 90, hakozwe ubushakashatsi butandukanye bw’ubuvuzi (DASH test) kugira ngo hamenyekane ingaruka z’imirire ku kugenzura umuvuduko w’amaraso. Ugereranije n’abitabiriye kwakira indyo yuzuye, abitabiriye amahugurwa bahawe indyo y’ibyumweru 8 y’ubushakashatsi bahuye n’igabanuka ryinshi ry’umuvuduko wamaraso (ikigereranyo cyo kugabanuka k'umuvuduko w'amaraso wa systolique wa mm 5.5 mm Hg no kugabanuka k'umuvuduko w'amaraso wa diastolique wa 3.0 mm Hg). Hashingiwe kuri ibyo bimenyetso, indyo yubushakashatsi yitwa indyo ya Deshu yagaragaye nkingamba zifatika zo gukumira no kuvura hypertension. Iyi ndyo ikungahaye ku mbuto n'imboga (ibiryo bitanu na bine ku munsi), hamwe n'ibikomoka ku mata make (amasoko abiri ku munsi), hamwe na lipide zuzuye hamwe na cholesterol, kandi ugereranije na lipide yuzuye. Iyo ufashe indyo yuzuye, potasiyumu, magnesium, na calcium biri hafi ya 75% kwijana ryabaturage ba Amerika, kandi indyo yuzuye irimo fibre na proteine ​​nyinshi.
Kuva impapuro zasohoka bwa mbere, usibye hypertension, twize kandi isano iri hagati yimirire ya De Shu nizindi ndwara zitandukanye. Gukurikiza neza iyi ndyo bifitanye isano cyane no kugabanya impfu zose. Ubushakashatsi bwinshi bwakozwe bwerekana ko iyi ndyo ifitanye isano no kugabanya umuvuduko wa kanseri ndetse nimpfu ziterwa na kanseri. Isuzuma ryakozwe kuri meta-isesengura ryerekanye ko, ukurikije amakuru ashobora kuba yitabiriwe n’abantu bagera kuri miliyoni 9500, kubahiriza neza indyo ya de shu byajyanye no kugabanuka kw’indwara ziterwa na metabolike nk’indwara zifata umutima, indwara z'umutima, indwara ya stroke na diyabete. Ikigeragezo cyagenzuwe cyerekanye ko igabanuka ryumuvuduko wamaraso wa diastolique na systolique, ndetse no kugabanuka kwibipimo byinshi bya metabolike nka insuline, urugero rwa gemoglobine glycated, cholesterol yose, hamwe na cholesterol ya LDL, hamwe no kugabanya ibiro.

Indyo yumukobwa

Indyo ya Maide (ikomatanya indyo ya Mediterraneane na Deshu igamije gutinda kwangirika kwimyakura nkigikorwa cyo gutabara) nuburyo bwimirire igamije guhuza ibisubizo byubuzima byihariye (imikorere yubwenge). Indyo ya Maide ishingiye ku bushakashatsi bwibanze ku isano iri hagati yimirire no kumenya cyangwa guta umutwe, ifatanije nibiranga indyo ya Mediterane hamwe nimirire ya Deshu. Iyi ndyo ishimangira gufata ibiryo bishingiye ku bimera (ibinyampeke, imboga, ibishyimbo, nimbuto), cyane cyane imbuto n'imboga rwatsi. Iyi ndyo igabanya kurya inyama zitukura, hamwe nibiryo birimo ibinure byinshi kandi byuzuye (ibiryo byihuse nibiribwa bikaranze, foromaje, amavuta na margarine, hamwe nibyokurya hamwe nubutayu), kandi ikoresha amavuta ya elayo nkamavuta nyamukuru aribwa. Birasabwa kurya amafi byibura rimwe mu cyumweru n’inkoko byibuze kabiri mu cyumweru. Indyo ya Maide yerekanye inyungu zishoboka mubijyanye nibisubizo byubwenge kandi kuri ubu irimo kwigwa cyane mubigeragezo byamavuriro.

Indyo ntarengwa

Kwiyiriza ubusa (ni ukuvuga kutarya ibiryo cyangwa kalori irimo ibinyobwa amasaha 12 kugeza ibyumweru byinshi) bifite amateka yimyaka magana. Ubushakashatsi ku mavuriro bwibanze cyane cyane ku ngaruka ndende zo kwiyiriza ubusaza, gusaza, no guhindagurika kwingufu. Kwiyiriza ubusa bitandukanye no kugabanya kalori, bigabanya gufata ingufu ku kigero runaka, ubusanzwe hagati ya 20% na 40%, ariko inshuro zo kurya ntizihinduka.

Kwiyiriza ubusa rimwe na rimwe byahindutse ubundi buryo bwo kwiyiriza ubusa. Nijambo rusange, hamwe na gahunda zitandukanye, harimo guhinduranya igihe cyo kwiyiriza no kugabanya igihe cyo kurya hamwe nigihe gisanzwe cyo kurya cyangwa igihe cyo kurya kubuntu. Uburyo bukoreshwa kugeza ubu burashobora kugabanywamo ibyiciro bibiri. Icyiciro cya mbere gipimwa mu byumweru. Mu bundi buryo bwo kwiyiriza ubusa, kwiyiriza bibaho iminsi yose, kandi nyuma yumunsi wo kwiyiriza ubusa, hari umunsi wo kurya utagira umupaka. Muyindi minsi yatezimbere uburyo bwo kwiyiriza ubusa, indyo yuzuye ya calorie ihinduranya no kurya kubuntu. Urashobora kurya ubudahwema cyangwa guhagarika iminsi 2 mucyumweru, kandi ukarya bisanzwe muminsi 5 isigaye (uburyo bwo kurya 5 + 2). Ubwoko bwa kabiri bwingenzi bwo kwiyiriza ubusa rimwe na rimwe ni igihe gito cyo kurya, gipimwa buri munsi, kibaho gusa mugihe cyihariye cyumunsi (mubisanzwe amasaha 8 cyangwa 10).