Ama-Acids Acidty Acid kanye Nezifo Ze-Thyroid, Ukulahlekelwa Isisindo, Nempilo
Ngathola ithuba lokuxoxisana nochwepheshe uDkt Udo Erasmus ochwepheshe bezokudla okunomsoco, mayelana nesihloko esithakazelisayo: indima yama-fatty acids ebalulekile empilweni ye-thyroid kanye ne-metabolic.
Mayelana noDkt. Udo Erasmus
Ngokwesingeniso, u-Udo Erasmus waqala umsebenzi wakhe wesayensi, wamukela i-BS degree yakhe e-Honors Zoology nge-Psychology enkulu, elandelwa iminyaka emibili yezifundo ezithweswa iziqu ku-Biochemistry and Genetics ezivela eNyuvesi yaseBrithani Columbia.
Isiqondiso sikaDkt. Erasmus sashintsha ngenkathi esetshenziswa ubuthi ngenkathi esebenza ne-pesticides, futhi lapho izindlela ezijwayelekile zingasebenzi, zazama ukuthola izixazululo ekudleni. UDkt. Erasmus wagxila ucwaningo lwakhe ngemiphumela yamafutha namafutha empilweni yabantu, futhi waba uchwepheshe kule ndawo, eholela kumafutha akhe okuqala, amafutha namafutha. Le ncwadi yabuye yaba indaba yakhe futhi yamthola i-Ph.D. ngokudla okunomsoco ngo-1986. UDkt. Erasmus wabuye wathola i-MA yakhe e-Counseling Psychology evela e-Adler School of Professional Psychology. UDkt. Erasmus uye waphayona ubuchwepheshe kanye nokubunjwa kokucindezela nokupakisha amafutha ahlanzekile, ukuqinisekisa ukuthi bahlala benomsoco, futhi bakholelwa kakhulu emandleni amafutha ayimfuneko abesebenza iminyaka ukudala i-"Udo's Oil" eyaziwayo amafutha e-fatty acid anconywa yizondlo kanye nezisebenzi eziphelele emhlabeni jikelele.
Yiziphi Izinto Ezibalulekile Zamafutha Acat?
Ukuqonda umsebenzi kaDkt. Erasmus wokuphila - ukutadisha ama-acids ebalulekile - kubalulekile ukuqala ngesisekelo esiyisisekelo - yini i-fatty acid ebalulekile?
Kunezinhlobonhlobo zezinhlobonhlobo zamafutha, okuwukuphela kokubili okubhekwa njengokuthi "kubalulekile," ngamafutha ka-Omega 3 , namafutha e- Omega 6. La mafutha kufanele adliwe ngokuqondile emithonjeni yokudla. Amanye amafutha, afana namafutha e-Omega 9 (monounsaturated), namafutha agcwele - phakathi kwabanye - awabhekwa njengabalulekile ngoba angavezwa ngumzimba ngokudla amanye amashukela kanye namazinyo.
Ama-omega 3 ama-fatty acids avela kokudla okunjengama-flaxseeds, imifino eluhlaza, namafutha aphezulu, izinhlanzi zamanzi abandayo afana ne-albacore tuna, ama-sardine, i-Atlantic halibut ne-salmon, i-coho, i-pink ne-king salmon, i-Pacific ne-Atlantic, i-Atlantic mackerel, ne-lake ithrawuthi. I-Omega 6 fatty acids itholakala ku-sesame kanye nembewu ye-sunflower nezinye izinhlobo namantongomane. Ezinye izinhlanzi nezilwane zezilwane zinikeza uhlobo oluthile lwe-Omega 6. Uma kuziwa ekudobeni, uDkt. Erasmus uthanda izinhlanzi ngokwabo ukudoba izithako zamafutha - okusho ukuthi zingaba lula noma zingcolile kalula.
Ngokusho kukaDkt. Erasmus, kusukela ngo-1900, ukusetshenziswa kuka-Omega 6 kuye kwanda ngamaphesenti angama-20 amazinga angaphambilini, ngokuyinhloko ngenxa yokusetshenziswa kwamanye amafutha yemifino ekulungiseleleni ukudla, kuyilapho ama-Omega 3s manje engama-1/6 amazinga angaphambilini. Lokhu kusho ukuthi sithola u-Omega 6 omningi kakhulu namancane ama-acids ama-Omega 3 amancane kakhulu. UDkt. Erasmus uthi: "Kubaluleke kakhulu ukuletha amafutha amahle kunokuba ugweme amafutha amabi. Amanoni aphansi namanoni asithatha ngendlela engafanele. Sidinga indlela efanele yokudla."
Izinzuzo ze-Essential Fatty Acids
Ekugcineni, ukungalingani nokuntuleka kwamakhemikhali ama-acids edingekayo, ngokusho kukaDkt. Erasmus, imbangela, i-trigger, noma okubangela izifo eziningi nemibandela eminingi, futhi ukubhekana nokungafaneleki ngokudla okufanele, noma ukusebenzisa amafutha aphilile, kungaba nokukhulu izinkinga zempilo.
Uthole ukuthi izinzuzo ze-fatty acid ebalulekile yokudla kanye nokulinganisela zingafaka:
- Ukwandisa amandla, ukusebenza, nokuqina
- Ukunciphisa izingozi ze-cardiovascular disease, ikakhulukazi ukucindezeleka kwegazi, i-triglycerides
- Ukunciphisa izingozi zesifo sikashukela
- Ukusebenza kobuchopho obuphuthumayo, kufaka phakathi imizwa, ukuhlakanipha, ukuziphatha, nombono
- Ukucindezeleka kunciphise
- Ukuthuthukiswa komsebenzi we-glandular kanye nomzimba, kuhlanganise nesibindi, izinso, i-adrenal ne-thyroid
- Ukuphumula okusheshayo nokuphulukiswa
- Izinsana ezinomsoco nabesifazane abakhulelwe Ukuthuthukisa ukugaya
- Ukunciphisa ukutheleleka
- Isikhumba esingcono, izinwele, nezipikili
Ama-Essential Acids Acids kanye ne-Thyroid
Ngokusho kukaDkt. Erasmus, kunezinzuzo ezithile eziqondene neziguli ze- thyroid .
Uzwa ukuthi ama-acids ebalulekile ayigugu emsebenzini we -roid ngoba, okokuqala, kudingeka ukuba ubuqotho besakhiwo sezinhlamvu zonke zeseli. Okwesibili, banda amazinga wamandla esitokisini. Okwesithathu, kunobunye ubufakazi bokuthi ama-acids ebalulekile, ikakhulukazi i-Omega 3s, athuthukisa ukusebenza kwama-hormone kumasayithi okuthola.
Ukuze uqonde ukubaluleka kwenkinga ye-receptor, cabanga ngesimo sikashukela. I-pre-diabetes yangaphambi, isimo esibhekwa njengumakaki wesifo sikashukela esizayo, saziwa nangokuthi ukumelana nesifo se-insulin . I-insulini isemzimbeni, kodwa ayisetshenzisiwe ngoba amafutha agcweleyo avimba umsebenzi we-insulin receptor, futhi ekugcineni imitholampilo iba yinto enqabile - futhi ekugcineni igciwane futhi ayikwazi ukuthola-insulini. Ama-acids ama-essential ayadingeka ukuze athole umsebenzi we-receptor futhi angenza abantu abanesifo sikashukela bazwele kakhulu kwe-insulin. Ngakho-ke abantu abanesifo sikashukela abaphatha ama-acids amafutha abalulekile bangadinga ama-receptors amancane, futhi ekugcineni, i-insulin encane.
UDkt. Erasmus ukholelwa ukuthi lokhu kwenzeka ngendlela efanayo neminye imisebenzi ye-hormonal, njenge-androgen, i-pineal-glands, izigulane eziyingozi - futhi ikakhulukazi, i-thyroid.
Kukhona odokotela abakholelwa ukuthi ukumelana ne-hormone ye-thyroid akuyona into engavamile futhi kuyisibonakaliso esivame kakhulu sesifo se-thyroid esizayo, njengokungathi ukumelana nokukhishwa kwe-insulin kuyisandulela sesifo sikashukela. Lolu hlobo lwe-receptors lubucayi, ngoba ngokusho kukaDkt. Erasmus, "Ngokudla okunomsoco obalulekile we-fatty, yini eyokwenzeka esikhathini esithile ukuthi uthole ama-receptors ambalwa kodwa asebenza kangcono." Lokhu kungasho ukuthi amazinga afanele ama-acids amafutha abalulekile angenza ama-hormone receptors asebenze kangcono, ngakho-ke i-hormone ye-thyroid igcwalise umsebenzi wayo. "
Ama-Essential Acid Acat and Inflammation
UDkt. Erasmus uphinde ukhomba indima ebalulekile yamafutha e-acids ekuvimbeleni nasekunciphiseni i-inflammatio n. Ngokuyinhloko, ama-acids ewusizo abalulekile enza ama-hormone-like eicosanoids alawula izimpendulo zamasosha omzimba nezokuvuvukala, kanti i-Omega 3s, ikakhulukazi, inemiphumela elwa nokuvuvukala enganciphisa ukulimala okuzenzakalelayo.
Ukuvuvukala kwe-thyroid - okubizwa ngokuthi i-goiter - kuyingxenye yamacala amaningi we-autoimmune isifo se-thyroid, futhi ukuvuvukala kubonakala cishe kuzo zonke izifo ezizimele ngokujwayelekile.
UDkt. Erasmus uthi: "Ngikholelwa ukuthi ukuvuvukala kusemqoka cishe konke okungahambi kahle emzimbeni, kuhlanganise nomdlavuza, isifo sikashukela, nezinkinga zenhliziyo. Siyazi ukuthi i-Omega 3s yehlisa ukuvuvukala."
UDkt. Erasmus ukholelwa ukuthi uma amaprotheni engumsoco, amafutha ayimishuzeli, hhayi nje kwemizwa, kodwa amangqamuzana nezinambuzane. Amaprotheni ukusabela kubangela ukuvuvukala, ukwelashwa kwemithi, nesifo esizimele . Ama-acids amafutha abalulekile avela ekusizeni ukuvimbela amaprotheni ukuba angabi namandla - futhi ngenxa yalokho kudala lezi zindlela zokuzivikela ezihlukahlukene.
Ama-Acid Acatty Acids kanye nokulahlekelwa kwesisindo
Uma umsebenzi we -roid uhamba kancane, izinga lokunciphisa umzimba lingadonsa futhi umzimba uphisa amakholori ambalwa. UDkt. Erasmus ukholelwa ukuthi uma umsebenzi we -roid uhamba kancane, ukushiswa kwama-carbohydrate kuthinteke kakhulu. UDkt. Erasmus ukholelwa ukuthi abantu abane-hypothyroidism kufanele bashintshe kusukela emanzini nasezintweni kuya emifino eluhlaza njengomthombo wabo oyinhloko wama-carbohydrate. Imifino eluhlaza, kanye namafutha amahle namaprotheni, kufanele abe yingxenye yokudla.
Ukhomba ukuthi amafutha amaningi abalulekile ayasiza ukwandisa amandla nokucindezela ukudla, ngaleyo ndlela asize ekulahlekeni kwesisindo. Ngaphezu kwalokho, zitholakale zivimbela izakhi zofuzo ezikhiqiza amafutha emzimbeni (ama-saturated ne-trans ayenawo umphumela ofanayo) futhi ukwandisa i- thermogenesis -ukushiswa kwamafutha.
UDkt. Erasmus empeleni uzizwa ukuthi i-Omega 3s isebenza kangcono kune- conjugated linoleic acid (CLA) . Uzwa ukuthi i-CLA ingase ibe nemiphumela emibi emibi, ikakhulukazi emazingeni aphezulu.
UDkt. Erasmus 'Yokudla Okuphephile Kwegciwane
Ngokusho kukaDkt. Erasmus, ukuba isiguli se-thyroid silahlekelwe isisindo, sidinga:
- Imifino eluhlaza (ngenkathi ethi imizamo emihlanu nemifino ngosuku noma 9 ngosuku isinyathelo esifanele, iqiniso liwukuthi kufanele silwele okunye njengezithelo ezingu-1, nemifino engu-8 noma engu-9 nsuku zonke.)
- Amafutha amahle
- Amaphrotheni
- Ukugaya kahle
- Ama-carbohydrate anqunyiwe. UDkt. Erasmus uthi: "Uma uthola isisindo, awuketshezi ama-carbs okwanele." Kufanele uzilinganise kangakanani? "Kuze kube isisindo sakho sivamile!")
- Ukuzivocavoca
- Izithako: Ngaphandle kokwengeza nge-fatty acids ebalulekile, uphinde ukhuthaze ibhalansi efanele ye-zinc, i-vitamin C, ne-enzyme yokugaya.
Zingakanani Izinto Ezidingekayo Zamafutha Omzimba Owudinga Ngayo?
Embonweni kaDkt. Erasmus, uma singagxila ekudleni kwethu emifino, izinhlanzi, namafutha amahle okunye okunye ukudla, ngabe sisebenzela ukulungisa ukungalingani emaqenjini ama-fatty abalulekile. Kodwa uma ukudla kungaphansi kokulinganisela, noma awukwazi ukuthola okwanele kokudla okunikeza ibhalansi elungile nobuningi bama-Omega 3 no-Omega 6s, khona-ke ukukhetha ukucabangela ukwengeza.
Kukhona inani lamakhemikhali e-fatty edingekayo emakethe, kuhlanganise noDkt. Erasmus 'owenziwe ngamafutha ngokukhethekile, owaziwa ngokuthi "i-Udo's Oil." Amafutha ka-Udo iyinhlanganisela yamafutha avela ku-flax, i-sesame, ne-sunflower, kanye namafutha avela kusihlwa, i-rice germ, ne-oat germ. UDkt. Erasmus uncoma isipuni samafutha ngamakhilogremu angu-50 wesisindo somzimba ngosuku. Lokho kwakuyosho izipuni ezine ngosuku ngosuku lomuntu ongamakhilogremu angu-200 ebusika. Indlela owazi ngayo ukuthi uthathe amafutha okwanele, ngokusho kukaDkt. Erasmus, isikhumba sakho asikomile, sinamahloni noma sihlazo - izikhalazo ezivamile ebusika. Izilinganiso zasehlobo zingasuswa kancane, futhi futhi, isikhumba somile kufanele sisetshenziswe njengokuhlola.
Ukuze ulahlekelwe isisindo, uDkt. Erasmus uthe ukusebenzisana nabantu abakhuluphele kakhulu, uye waba nazo ezingaphezu kwezipuni ezingu-5 zamafutha ngosuku. Izigulane ze-arthritis ze-rheumatoid, uye waba nazo ngezipuni ezingu-10 ngosuku.
Emazingeni aphezulu amafutha, ukudla kwekhalori kuya phezulu, ngakho-ke ukunciphisa ukudla kwe-caloric jikelele, uDkt. Erasmus uncoma ukukhipha ama-carbohydrate khalori - ikakhulukazi izinhlanzi, okusanhlamvu, nezithelo - ukwenza ama-calories emafutheni, futhi ugxile ekudleni on amaprotheni enempilo nemifino eluhlaza.
* * * Ukuthi,
Ingabe ukwengezwa nge-fatty acid ebalulekile impendulo ngawe? Kungase kudingeke uzame amasonto ambalwa ukuqala, ukubona uma uqala ukuzizwa noma yiziphi izinzuzo zesikhashana, bese uqaphela umehluko esikhumbeni sakho. Khumbula ukuthi ukuze ugweme ukuzuza kwesisindo, kufanele unciphise inani lama-carbohydrate odlayo, ukuze uchithe ama-calorie amafutha futhi ugcine inani elifanele lama-calories nsuku zonke.
Ukuze uthole olunye ulwazi mayelana noDkt. Erasmus, bheka isayithi lakhe, www.udoerasmus.com noma ufunde kabanzi ngencwadi yakhe, Amafutha Abulala Amafutha Aphulukisa.