Iimpawu ezibalulekileyo ze-Fidty Acids kunye neSifo se-Thyroid, Ukulahlekelwa Isisindo, kunye neMpilo
Ndandinethuba lokudliwano-ndlebe nochwepheshe uDkt Udo Erasmus, malunga nesihloko esibangel 'umdla: indima yamanqatha e-fatty efunekayo kwi-thyroid kunye nempilo ye-metabolic.
NgoDkt. Udo Erasmus
Ngendlela yokusungula, u-Udo Erasmus waqala umsebenzi wakhe kwisayensi, efumana i-degree yakhe ye-BS kwi-Honors Zoology eneyona nkalo enkulu kwi-Psychology, elandelwa yiminyaka emibini yezifundo eziphumelele kwi-Biochemistry kunye ne-Genetics evela kwiYunivesithi yaseBritish Columbia.
Ulwalathiso lukaDkt. Erasmus lushintshile xa wayetyhefu ngelixa esebenza kunye neetroticides, kwaye xa iindlela eziqhelekileyo zingazange zisebenze, zafuna ukufumana izisombululo kwisondlo. UDkt. Erasmus wagxininisa uphando malunga nemiphumo yeoli kunye neoli kwimpilo yabantu, waza waba yingcali kule ndawo, ekhokelela kwindawo yokuqala yokuthengisa, amafutha kunye namafutha . Le ncwadi nayo yaba yintsikelelo yakhe yamfumana i-Ph.D. kwisondlo ngo-1986. UDkt. Erasmus wafumana i-MA yakhe kwiNgcebiso ngeengqondo kwi-Adler School of Psychology. UDkt. Erasmus uye waba nguvulindlela ubugcisa kunye nokuqulunqwa kwamanzi kunye nokupakisha amafutha amnandi, ukuqinisekisa ukuba bahlala besondlo, kwaye bakholelwa kakhulu ngamandla e-fatty acids ayisebenzisayo iminyaka ukuze adume "i-Udo's Oil" eyaziwayo. ioli e-fatty acetywayo ephakanyiswa ngabazondlo kunye nabasebenzi behlabathi jikelele.
Ziziphi Izinto Ezibalulekileyo Zamafutha?
Ukuqonda umsebenzi ka-Erasmus wobomi - ukufundisisa ama-acids aqakathekileyo-kubalulekile ukuqala ngesiseko esisisiseko-yintoni i-acid acid ebalulekileyo?
Kukho iintlobo ezahlukeneyo zamafuta, ezimbini kuphela ezibhekwa "zibalulekile," zi- Omega 3 zamafutha kunye namafutha om-omega 6. La mafutha kufuneka achithe ngqo kwimithombo yokutya. Amanye amafutha, afana ne-Omega 9 (i-monounsaturated) mafutha kunye namafutha azalisiweyo-phakathi kwezinye - aziqwalaselwe kubalulekile kuba anokuveliswa ngumzimba ngokudla ezinye iishukela kunye neenkwenkwezi.
I-Omega 3 i-fatty acids ivela ekutya okunjengama-flaxseeds, imifuno eluhlaza, kunye namafutha aphezulu, iintlanzi zamanzi ezibandayo ezifana ne-albacore itayuni, i-sardines, i-Atlantic halibut kunye ne-salmon, i-coho, i-salmon kunye ne-salmon, i-Pacific kunye ne-Atlantic, i-Atlantic mackerel kunye ne-lake umqala. I-Omega 6 i-fatty acids ifumaneka kwi-sesame kunye nembewu yelanga. Ezinye iintlanzi kunye nezilwanyana zezilwanyana zibonelela ngefom ye-Omega 6. Xa kuziwa kwiintlanzi, uDkt. Erasmus uhlala ekhetha iintlanzi ngokwabo ukuloba i-oil supplementary - okuthi amabango angaba lula okanye ayenobuthi.
Ngokutsho kukaDkt. Erasmus, ukususela ngowe-1900, ukusetyenziswa kwe-Omega 6 kuye kwanda ngamaxesha angama-20 amanqanaba angaphambili, ngokuyinhloko ngenxa yokusetyenziswa kwamanye amafutha emifuno ekulungiselelweni kokutya, ngoxa i-Omega 3s ngoku i-1/6 yamanqanaba angaphambili. Oku kuthetha ukuba sininzi kakhulu i-Omega 6 kunye ne-Omega 3 e-fatty acid. UDkt. Erasmus uthi: "Kubaluleke kakhulu ukuzisa amafutha amnandi kunokuba ugweme amafutha amabi.
Iinzuzo ze-Acids Fatty Acids
Ekugqibeleni, ukungalingani kunye nokungaphumeleli kwimizimba ebalulekileyo ye-fatty acids, ngokutsho kukaDkt. Erasmus, imbangela, inkunzi, okanye inqaku elichaphazelayo kwizifo ezininzi kunye neemeko, kunye nokujongana nokusola ngokutya okufanelekileyo, okanye ukusetyenziswa kwamafutha enempilo, kunokufumana impembelelo kwimpilo.
Ufumene ukuba izibonelelo ezifanelekileyo ezibalulekileyo ze-fatty acid and balance can include:
- Ukunyuka kwamandla, ukusebenza, kunye nesigxina
- Imiba yokunciphisa ingozi yesifo senhliziyo, ingakumbi uxinzelelo lwegazi oluphezulu, i-triglycerides
- Ukunciphisa ingozi yesifo sikashukela
- Ukuphuculwa komsebenzi wengqondo, kubandakanywa isimo sengqondo, ingqondo, ukuziphatha kunye nombono
- Ukunciphisa uxinzelelo
- Ukuphuculwa komsebenzi weglandular kunye nomzimba, kubandakanya isibindi, iintso, i-adrenal kunye ne-thyroid
- Ukuphucula ngokukhawuleza nokuphulukisa
- Iintsana eziphilileyo kunye nabasetyhini abakhulelweyo Ukuphucula ukutya
- Ukwehla kwesifo
- Ulunge ulusu, iinwele kunye nezipikili
I-Acids Fatty Acids kunye ne-Thyroid
Ngokutsho kukaDkt. Erasmus, kukho izibonelelo ezithile ezichaphazelekayo kubantu abane- thyroid .
Uvakalelwa kukuba ii-acids ezibalulekileyo zibaluleke kakhulu kumsebenzi we-thyroid ngoba, okokuqala, kufuneka ukuba i-intanethi yesakhelo ngasinye sekhredithi nganye yeseli. Okwesibini, bayandisa amanani emandla kwiseli. Okwesithathu, kukho ubungqina bokuba i-fatty acid acids, ngokukodwa i-Omega 3s, iphucula ukusebenza kakuhle kwama-hormone kwiindawo zokufumana i-receptor.
Ukuqonda ukubaluleka komcimbi we-receptor, cinga ngeemeko zesifo sikashukela. I-pre-diabetes, ngaphambi kokuba i-diabetes, iimeko ezithathwa njengommakishi wesifo sikashukela esizayo, siyaziwa ngokuba yi- insulin . I-insulin isemzimbeni, kodwa ayisebenzisiweyo kuba amafutha azalisweyo avimba umsebenzi we-receptin receptor, kwaye ekugqibeleni i-receptors iyancitshiswa-kwaye ekugqibeleni i-immunin kwaye ayikwazi ukuyifumana-insulin. Iimpawu ezifunekayo ze-fatty zifunekayo kumsebenzi we-receptor kwaye zingenza i-diabetes ibe ne-insulin evelele. Ngoko isifo sikashukela esithatha i-acids efunekayo esibalulekileyo singadinga i-receptors esingaphantsi, kwaye ekugqibeleni, i-insulin engaphantsi.
UDkt. Erasmus ukholelwa ukuba le ndlela iyenzeka kunye neminye imisebenzi ye-hormonal, efana ne-androgen, i-pineal gland, i-adrenal gland - kwaye ngokukodwa, i-thyroid.
Kukho oogqirha abakholelwa ukuba ukumelana ne-hormone ye-thyroid akuyona into engaqhelekanga kwaye ingumqondiso oqhelekileyo wesifo se-thyroid esondela, kufana nokuxhatshazwa kwe-insulin yinto ephambi kwesifo sikashukela. Lo mbandela wamatholampilo ubaluleke kakhulu, kuba ngoDkt. Erasmus, "Ngokutya okunomsoco we-acid efanelekileyo, yintoni ezayo kwenzeka ukuba ufumana ama-receptors ambalwa kodwa asebenza kakuhle." Oku kuya kuthetha ukuba amanqanaba afanelekileyo e-fatty acid acids angenza i-thyroid ye-hormone receptors isebenze kangcono, ukuze i-hormone ye-thyroid ifezekise umsebenzi wayo. "
Iimpawu ezibalulekileyo zokutya kunye nokuvutha
UDkt. Erasmus ubhekiselele kwendima ebalulekileyo ye-fatty acids edlala ekuthintela nasekunciphiseni i-inflammatio n. Ngokukodwa, i-fatty acids efunekayo yenza i-hormone-like eicosanoids elawula iimpendulo zomzimba kunye nokuvuvukala, kunye ne-Omega 3s, ngokukodwa, ineempembelelo ezichasayo ezinganciphisa umonakalo owenzayo.
Ukuvuvukala kwe-thyroid - ebizwa ngokuba yi-goiter-kukuphambili kwiimeko ezininzi ze-auto-immune disease, kwaye ukuvuvukala kubonakala phantse zonke izifo ezizimele ngokubanzi.
Uthi u-Erasmus uthi: "Ndiyakholelwa ukuba ukuvuvukala kukuphela kwezinto zonke ezihamba kakubi emzimbeni, kubandakanywa nomhlaza, isifo sikashukela, kunye neengxaki zenhliziyo. Siyazi ukuba i-Omega 3s iyancipha."
UDkt. Erasmus ukholelwa ukuba ukuba iiprotheyini ziyijusi, amafutha ayimisipha, kungekhona nje ngeentsimbi, kodwa iiseli kunye nezibilini. Iiprotheni zokuphendula zikhokelela ekuvukeleni, ukugula, kunye nesifo esisodwa . Izinto ezibalulekileyo ze-fatty acids zibonakala zinceda ukukhusela iiprotheni ukuba zingabi nakhubazeka-kwaye ngenxa yoko zibangele iziganeko ezahlukeneyo zokuzivikela.
Iimpawu eziBalulekileyo zeMathambo kunye nokuLahleka kwesisindo
Xa umsebenzi we-thyroid uphuculwa, isantya sokunciphisa umzimba sinokunyuka kwaye umzimba uphisa ama-calorie ambalwa. UDkt. Erasmus ukholelwa ukuba xa umsebenzi we-thyroid uphuculwa, ukutshiswa kwama-carbohydrate kuthinteke ngakumbi. UDkt. Erasmus ukholelwa ukuba abantu abane-hypothyroidism kufuneka batshintshe ukusuka kwii-grains kunye neenkwenkwezi ukuya kwimifuno eluhlaza njengomthombo wabo oyintloko we-carbohydrates. Imifuno emifuno, kunye namafutha amahle kunye nama-proteins, kufuneka abe yinto engundoqo yokutya.
Uchaza ukuba i-acids ebalulekileyo yeoli efunekayo inokunceda ukwandisa amandla kunye nokunciphisa ukutya, oko kukunceda ekulahlekeni kwesisindo. Ukongezelela, baye bafunyanwa ukuvimba iijeni ezivelisa amanqatha emzimbeni (amaninzi anamafutha kunye ne-trans ayenayo impembelelo efanayo) kwaye ukwandisa i- thermogenesis -ukutshiswa kwamafutha.
UDkt. Erasmus uvakalelwa kukuba i-Omega 3s isebenza kangcono kunokuba i- conjugated linoleic acid (CLA) idibeneyo . Uvakalelwa kukuba i-CLA inokuba nemiphumo emibi, ngokukodwa kwimilinganiselo ephezulu.
UDkt. Erasmus 'Optimal Thyroid Diet
Ngokutsho kukaDkt. Erasmus, ukuba isiguli se-thyroid sinciphise umzimba, kufuneka:
- Imifuno emifuno (ngelixa utsho ukuba iinzame ezi-5 kunye nemifuno ngosuku okanye 9 ngemini ziyinyathelo ngendlela efanelekileyo, inyaniso kukuba kufuneka sizame ngakumbi njengezityalo ezi-1, kunye nemifuno engu-8 okanye i-9 ngosuku.)
- Amafutha afanelekileyo
- Iprotheni
- Ukutya okufanelekileyo
- I-carbohydrates encinci. UDkt Erasmus uthi: "Ukuba uyanzima, awuyi kutshisa i-carbs ngokwaneleyo," kusho uDkt. Erasmus.
- Ukuzivocavoca
- Izibonelelo: Ukongezelela ekuncediseni i-fatty acid acids, naye ukhuthaza ukulinganisela okufanelekileyo kwe-zinc, i-vitamin C, kunye ne-enzymes yokutya.
Ubunjani Ubungakanani Bamafutha Okufunekayo?
Kwimbono kaDkt. Erasmus, ukuba sinokugxila ekutheni sisitya kwiimifuno, iintlanzi kunye namafutha afanelekileyo ukusuka kwezinye ukutya, siza kusebenza ekulungiseni ukungalingani kwi-acid acids. Kodwa xa ukutya kungaphantsi kwexesha elifanelekileyo, okanye awukwazi ukufumana okwaneleyo ukutya okunika ibhalansi elungileyo kunye nobuninzi be-Omega 3 kunye ne-Omega 6s, ngoko ke ukhetho lokuqwalasela isongezelelo.
Kukho inani le-fatty essential supplementary on the market, kuquka uDkt. Erasmus 'oyile owenziwe ngokukhethekileyo, obizwa ngokuthi "i-Udo's Oil." I-Oil ye-Udo yinkqubo ye-oyile ephuma kwifleksi esitsha, i-sesame, kunye ne-sunflower imbewu, kunye namafutha avela kumhla wokuhlwa, i-rice germ, kunye ne-germ ye-oat. UDkt. Erasmus uncoma ipoyileji yeoli ngo-50 wamakhilogremu obunzima bomzimba ngemini ebusika. Oko kwakuya kuthetha iipunipoyi ezi-4 ngosuku ngomntu oyisigidi esingu-200 ebusika. Indlela oyazi ngayo ukuba uthathe ioli ewaneleyo, ngokutsho kukaDkt. Erasmus, isikhumba sakho asimile, sikhankanye okanye sihlaziye-izikhalazo eziqhelekileyo ebusika. Iidayiti zentsholongwane zinganciphisa, kwaye kwakhona, ukuma kwesikhumba kufuneka kusetyenziswe njengolu vavanyo.
Ukuze ulahlekelwe isisindo, uDkt. Erasmus uthe ukusebenzisana nabantu abagqithisileyo, uye waba nazo kwii-spoon 5 zeoli ngosuku. Kwizigulane ze-arthritis ze-rheumatoid, uye waba nazo ezili-10 ezipuniwe ngosuku.
Kumgangatho ophezulu weoli, i-calorie intake iyakhuphuka, ukwenzela ukunciphisa i-caloric intake, uDkt. Erasmus uncoma ukuba athathe iikhalori ze-carbohydrates - ngokukodwa, isantya, kunye neziqhamo - ukwenza iikhalori kwioli, kwaye ugxininise ukutya kwiprotheni enempilo kunye nemifuno eluhlaza.
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Ngaba ukuxhaswa kunye neoli efunekayo iphendula impendulo yakho? Kungakufaneleka ukuzama iiveki ezimbalwa ukuqala, ukubona ukuba uqala ukuva naliphi na inzuzo yesikhashana, kwaye phawula umehluko kwesikhumba sakho. Khawukhumbule ukuba ukuba ugweme ukuzuza ubunzima, kufuneka unciphise inani lama-carbohydrate odlayo, ukuze uhlaziye iikhalori zeoli kunye nokugcina inani elifanelekileyo leekhalori zemihla ngemihla.
Ukufumana ulwazi oluninzi malunga noDkt. Erasmus, khangela indawo yakhe, www.udoerasmus.com okanye ufunde kabanzi malunga nencwadi yakhe, amafutha abulala amafutha aphilisa.