Healthy_back (healthy_back) wrote,

Научные исследования здоровой диеты

Видео на английском. Полтора часа. Про научные исследования здоровой диеты.

Совсем коротко: жир необходим, в том числе насыщенный. Мы потребляем слишком мало. Главная проблема с профилактикой сердечно-сосудистых заболеваний - углеводы, особенно фруктоза (как следует из названия, содержится в больших количествах во фруктах) - тот же механизм метаболизма, что и у этанола, только голова не пухнет.

Объясняется механизм образования пивного живота и жирной задницы. - статья на эту тему.
Fructose, but not starch or its component sugar glucose, causes insulin resistance, elevated serum uric acid (think gout and kidney stones), poorer blood glucose control, increased triglycerides and LDL cholesterol in animal studies and controlled human trials. All of these effects relate to the liver, which clearly does not like excessive fructose (or omega-6 oils). Some of these trials were conducted using doses that are near the average U.S. intake. The effect seems to compound over time both in humans and animals. The overweight, the elderly and the physically unfit are particularly vulnerable. I find this pretty damning.

Drs. Johnson and Segal recommend limiting fructose to 15-40 grams per day, which is the equivalent of about two apples or one soda (choose the apples!). They also recommend temporarily eliminating fructose for two weeks, to allow the body to recover from the negative long-term metabolic adaptation that can persist even when intake is low. I think this makes good sense.
потребление фруктозы увеличивает содержание в крови всех вредных холестеринов и увеличивает риск сердечно-сосудистых заболеваний. Так что фруктоза не выход для здорового образа жизни.

Да, проблема в этих rdi - не понятно стоит ли им верить, раз так пиздят. Вит Д 400 единиц рекомендуют, а нам нужно 3-10 тыщ.

кстати, интересный момент, правда без ссылки


While it's true that there are a myriad of healthy wheat and fructose-eating cultures around the world, the attributes of their wheat and fructose containing foods are a far cry from modern refined foods. For example, many cultures consume wheat in the form of sourdough, which breaks much of the guluten down and perhaps alters some of the detrimental properties. Modern wheat, engineered to be unnaturally high in gluten and not made into traditional sourdough, is a completely different food.

Same with fructose. Many healthy primitive cultures eat fruit and/or honey as part of their diet, but the fructose is in the form of D-fructose -- a natural form of fructose -- while that found in high-fructose corn syrup is manmade L-fructose. Scroll down on this page and check out the process behind creating L-fructose:

Biological process for L-fructose synthesis

A quote from the above paper:

"Exploitation of the favorable properties of L-sugars is hindered by their relative unavailability. L-fructose, for example, is not found to any significant extent in nature. This unavailability has spurred recent efforts in developing commercially feasible methods for preparing L-sugars in amounts necessary for their use as a staple of commerce. U.S. Pat. Nos. 4,371,616 and 4,421,568 describe a method of producing L-sugars, including L-idose and L-glucose, from the readily available D-glucose.

Since L-fructose is so unnatural, I'd wager a bet that it has significant effects on human metabolism. In fact, many studies have shown this to be true.

Yet, the question still remains: if a person is otherwise fully nourished by a nutrient dense diet, can they escape the effects of consuming large amounts of industrial wheat and fructose?
Tags: Ссылки, Фармакология

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