Epigenetic's
Back Clinic Epigenetics Inoshanda Mushonga Chikwata. Chidzidzo chekuchinja kwechigarire mukutaura kwemajini (kushanda kupesana neasina kushanda magene) hakubatanidzi shanduko kune kutevedzana kweDNA, shanduko yephenotype pasina shanduko mugenotype, iyo inokanganisa maverengero anoita masero majini. Shanduko ye epigenetic inguva dzose, chiitiko chemusikirwo chinogona zvakare kupesvedzerwa nezvakati wandei zvinhu: zera, nharaunda, mararamiro, uye chirwere mamiriro. Epigenetic modifications inogona kuwanzoratidza sekuti masero anoparadzana sei mumasero eganda, masero echiropa, masero europi, nezvimwewo. Uye kuchinja kwe epigenetic kunogona kuva nemigumisiro inokuvadza inogona kukonzera zvirwere.
Tsvakurudzo itsva uye inoenderera mberi iri kuramba ichifumura basa re epigenetics mumatambudziko akasiyana-siyana evanhu uye zvirwere zvinouraya. Epigenetic mamakisi akanyanya kugadzikana panguva yekukura. Nekudaro, ivo vachiri kufungidzirwa kuti vane simba uye vanochinjika nemararamiro esarudzo uye pesvedzero yezvakatipoteredza. Izvo zviri kuve pachena kuti epigenetic mhedzisiro haingoitike mudumbu asi pamusoro pehupenyu huzere hwevanhu. Chimwe chiwanwa ndechekuti shanduko dze epigenetic dzinogona kuchinjwa. Mienzaniso yakawanda ye epigenetics inoratidza kuti sarudzo dzakasiyana dzemararamiro uye kuratidzwa kwezvakatipoteredza kunogona kushandura mamaki paDNA uye kuita basa mukuona mhedzisiro yehutano.
by Dr Alex Jimenez Anti Aging , Zvokudya , Epigenetic's , Functional Medicine , utano , Natural Health , udyo , Nutritional Genomics , Wellness
Izvo zvikafu zvatinodya zvinogona kuve nemhando yekuve inobatsira kana kukuvadza kuhutano hwedu. Kushaikwa kwehurombo kunogona kukonzera hutano hwakasiyana siyana, kusanganisira kufutisa, chirwere chemoyo, uye Type 2 chirwere cheshuga. Zvichakadaro, kudya kwakakora kunogona kuita kuti unzwe kusimba, kuderedza njodzi yako pazvinhu zvehutano, pamwe nekubatsira kuchengetedza uye kudzora huremu hune hutano. Kana iwe uchida kukurudzira hupenyu hurefu, unofanirwa kupisa muviri wako nezvekudya zvakanaka. Munyaya inotevera, isu tichanyora dzinoverengeka zvikafu zvakanaka izvo zvinopedzisira zvichabatsira kusimudzira hupenyu hwakareba nekubatsira kusimudzira hutano hwakazara uye hutano.
Cruciferous Vegetables
Miriwo yeCruciferous ine kugona kwakasiyana-siyana kushandura mahormone edu, kukonzeresa detoxification system yemuviri, uye kutoderedza kukura kwemasero ane gomarara. Izvi zvinofanirwa kutsengwa zvakatsetseka kana kudyiwa zvakabvarurwa, zvakatemwa, zvine muto, kana kusanganiswa kuitira kuti vabudise zvivakwa zvavo zvinobatsira. Sulforaphane, inowanikwa mumiti yemuchinjikwa, yakawanikwa zvakare ichibatsira kuchengetedza iro remidziyo yeropa kubva kuzviputi izvo zvinogona kukonzera chirwere chemoyo. Cruciferous miriwo, senge kare, kabichi, zvinomera zveBrussels, cauliflower, uye broccoli ndiwo akati wandei ezvikafu zvakanyanya-zvine huturu pasi rese.
Saladi Greens
Raw mashizha mashizha ane mashoma pasi pemakoriori pound, ayo anovaita ivo chikafu chakakwana chekurema. Kudya mamwe masalad greens zvakare kwakabatana neiyo yakaderedzwa njodzi yekurova kwemoyo, sitiroko, chirwere cheshuga, uye akati wandei marudzi evanogona kubaya. Raw mashizha mashizha zvakare akapfuma mune yakakosha B-vitamini folate, pamwe lutein uye zeaxanthin, carotenoids inogona kubatsira kuchengetedza maziso. Fat-soluble phytochemicals, senge carotenoids, inowanikwa mune salad greens senge lettuce, sipinachi, kale, collard greens, uye mustard greens inewo antioxidant uye anti-immune mhedzisiro mumuviri.
Nuts
Nzou chikafu chakaderera-glycemic uye sosi huru yemafuta ane hutano, protein protein, fiber, antioxidants, phytosterols, uye zvicherwa, izvo zvinobatsirawo kudzikisa glycemic mutoro wechikafu chose, uchivaita chikamu chakakosha chekurwisa chirwere cheshuga. kudya. Pasinei neiyo caloric density yavo, kudya nzungu kunogona kubatsira kukurudzira uremu. Nzou dzinogonawo kuderedza cholesterol uye kubatsira kuderedza njodzi yechirwere chemoyo.
Mbeu
Mbeu, zvikuru senge nzungu, dzinopawo mafuta ane hutano, antioxidants, uye zvicherwa, zvisinei, izvi zvine mapuroteni akawanda uye zvakapfuma mukutsvaga zvicherwa. Chia, filakisi uye hemp mhodzi dzakapfuma mumafuta e omega-3. Chia, filakisi, uye sesame mhodzi zvakare dzakapfuma lignans kana mazamu-anorwisa kenza yemazamu-anorwisa phytoestrogens. Zvakare, sesame mhodzi dzakapfuma mune calcium uye vitamini E, uye dzungu mhodzi dzakapfuma zinc.
Zviyo
Mabheri ndiwo antioxidant-akapfuma michero ayo anogona kubatsira kusimudzira hutano hwemwoyo. Zvidzidzo zvekutsvagurudza apo vatori vechikamu vakadya sitirobhu kana bhuruu zuva nezuva kwemavhiki akati wandei zvakavandudzwa muropa, huwandu uye LDL cholesterol, uye kunyange zviratidzo zve oxidative kusagadzikana Berries zvakare ane anti-kenza zvinhu uye akaratidzirwa kubatsira kudzivirira kungwara kuderera kwakabatana nekukwegura.
mutamba
Iyo inonyanyo kuzivikanwa phytochemical mumapomegraneti, punicalagin, ine mutoro weinopfuura hafu yechibereko che antioxidant chiitiko. Mapomegranite phytochemicals ane anti-cancer, cardioprotective, uye uropi-hutano hutano. Mune kumwe kuongorora kwakaitwa, vakuru vakuru vainwa svutugadzike zuva nezuva kwemazuva makumi maviri nemasere vakaita zviri nani pakumburidzo yekuyeresa kana ichienzaniswa nevaya vakanwa chinwiwa che placebo.
Nyemba
Kudya bhinzi uye mamwe maumbo anokwanisa kubatsira kusimbisa shuga yeropa, kuderedza nzara yako, uye kudzivirira kubva kuchirwere chegomarara. Bhinzi chikafu chinorwisa-chirwere cheshuga chinogona kubatsira kusimudzira uremu nekuti chinodyarwa zvishoma, icho chinoderedza kuwedzera kweshuga yeropa mushure mekudya uye chinobatsira kudzivirira kuchiva kwechikafu nekusimudzira satiety. Kudya bhinzi uye mamwe malembwe kaviri pasvondo kwawanikwa kuchideredza njodzi yekenza yekoloni. Kudya bhinzi uye dzimwe nyemba, senge bhinzi dzvuku, nyemba nhema, nyuchi, mhango, uye chipenga chakapatsanurana, zvinopa kudzivirirwa kwakakomba kune mamwe makanzuru.
howa
Kudya mushwa nguva zhinji kunosanganisirwa nenjodzi yakaderedzwa yekenza yemazamu. Ichena uye Portobello howa anonyanya kubatsira kurwisa kenza yemazamu nekuti ane aromatase inhibitors kana maakisi anokanganisa kugadzirwa kweestrogen. Mushrooms yakaratidza kuve neanti-anti-immune mhedzisiro pamwe nekupa inovandudza immune immune basa, kudzivirira kukuvara kweDNA, kwakadzora kenza cell kukura, uye angiogeneis inhibition. Mahowa anofanira kugara achibikwa sezvo howa mushwa une inogona kurwisa makemikari inozivikanwa se agarineini inoderedzwa zvakanyanya nekubika.
Anyezi uye Garlic
Anyezi uye girazi zvinopa mwoyo uye immune system zvinobatsira pamwe nekupa anti-diabetes uye Anti-cancer maitiro. Izvi zvave zvakare zvakabatana nenjodzi yakaderera yegastric uye Prostate cancers. Anyezi uye girazi vanozivikanwa nekuda kwavo organosulfur complements iyo inobatsira kudzivirira kukura kwevanokanzura ne detoxifying carcinogens, kuderedza kenza cell kukura, uye kuvhara angiogeneis. Anyezi uye girazi zvakare zvine yakanyanya kuwanda kwehutano-inosimudzira flavonoid antioxidants, ayo ane anopesana nekuzvimba mhedzisiro inogona kubatsira kupa kenza kudzivirira.
madomasi
Madomasi ane hupfumi muzvakasiyana zvinovaka muviri, senge lycopene, vhitamini C uye E, beta-carotene, uye flavonol antioxidants. Lycopene inogona kubatsira kudzivirira kubva pagomarara reprostate, kukuvara kweganda reUV, uye? chirwere chemwoyo. Lycopene iri nani kunyura kana madomasi abikwa. Imwe kapu yemadomasi muto ine kanokwana kagumi kuwanda kweiyo lycopene semukombe wemadomasi mbishi, akachekwa. Zvakare ramba uchifunga kuti carotenoids, senge lycopene, inonyanya kunyudzwa kana ichiperekedzwa nemafuta ane hutano, saka nakirwa nemadomasi ako mune saradhi ine nzungu kana yekupfeka nzungu-kune zvimwe zvekudya zvinovaka muviri.
Izvo zvikafu zvatinodya zvinogona kuve nemhando yekuve inobatsira kana kukuvadza kuhutano hwedu. Kushaikwa kwehurombo kunogona kukonzera hutano hwakasiyana siyana, kusanganisira kufutisa, chirwere chemoyo, uye Type 2 chirwere cheshuga. Zvichakadaro, kudya kwakakora kunogona kuita kuti iwe unzwe uine simba, kuderedza njodzi yako nenyaya dzehutano, pamwe nekubatsira kuchengetedza uye kudzora huremu hune hutano. Kana iwe uchida kukurudzira hupenyu hurefu, unofanirwa kupisa muviri wako nezvekudya zvakanaka. Kudya kwakanaka kunogona kubatsira kubatsira kuderedza kuzvimba kwakabatana nezvakasiyana zvehutano hutano, kusanganisira kurwadziwa pamwe uye arthritis. Vanachiremba vehutano, vakadai se chiropractors, vanogona kupa zano rekudya uye mararamiro kubatsira kusimudzira hutano uye hutano. Munyaya inotevera, isu tichanyora dzinoverengeka zvikafu zvakanaka izvo zvinogona kupedzisira zvabatsira kukurudzira kureba. - Dr. Alex Jimenez DC, CCST Insight
Zesty Beet Juice
Kushumira: 1 Nguva ye Cook: 5-10 maminitsi
1 grapefruit, yakasvuurwa uye yakatemwa
Juisi zvese zvinosanganiswa neyemhando yepamusoro-muto. Zvakanakisisa zvinoshanda ipapo.
Kototi imwe chete inokupa iwe yako yega yega vhitamini A kudya
Ehe, kudya imwechete yakabikwa 80g (2 oz) karoti inokupa beta carotene yakakwana kuti muviri wako ubudise 1,480 micrograms (mcg) yevhitamini A (inodikanwa pakuvandudzwa kwesero reganda). Izvo zvinopfuura izvo zvinokurudzirwa kudya kwezuva nezuva kwevhitamini A muUnited States, inenge 900mcg. Zvakanakisisa kudya makarotsi akabikwa, sezvo izvi zvichinyorovesa maseru maseru zvichibvumira yakawanda beta carotene kuti inyurwe. Kuwedzera chikafu chine hutano mukudya kwako inzira huru yekuvandudza hutano hwako hwese.
Chiyero cheruzivo rwedu chinogumira kuchiropractic, musculoskeletal, mishonga yemuviri, hutano, uye zvine hutano nyaya dzehutano uye / kana anoshanda mushonga zvinyorwa, misoro, uye hurukuro. Isu tinoshandisa zvinoshanda zvehutano & hutano zvirongwa kuti tibate uye titsigire kuchengetedza kwekukuvara kana kusagadzikana kweiyo musculoskeletal system. Zvatinotumira, misoro, misoro, zvidzidzo, uye ruzivo rwunovhara nyaya dzemakiriniki, nyaya, uye misoro inoenderana nekutsigira zvakanangana kana zvisina kunangana nzvimbo yedu yekuchipatara yekuita. zvidzidzo zvinotsigira zvinyorwa zvedu. Isu tinoitawo makopi ekutsigira ekutsvagisa zvidzidzo zviwanikwe kubhodhi uye kana kuruzhinji pakukumbira. Isu tinonzwisisa kuti tinofukidza zvinhu zvinoda imwe tsananguro yekuti ingabatsire sei mune imwe chirongwa chekutarisira kana yekurapa protocol; Naizvozvo, kuti uenderere mberi nekukurukura nyaya iri pamusoro, ndapota inzwa wakasununguka kubvunza Dr.Alex Jimenez kana kuti tibate pa 915-850-0900
Yakanyorwa naDr. Alex Jimenez DC, CCST
References:
Joel Fuhrman, MD. 10 Zvikafu Zvakanakisa Zvaungadya Kuti Urarame Nguva Yakareba uye Kuramba Uine Hutano Hutano Hutano , 6 June 2020, www.verywellhealth.com/best-foods-for-longevity-4005852.
Dowden, Angela. OffeeKofi Chibereko uye Zvimwe Zvisingatendeseke Chokwadi Chikafu Zvechokwadi Maitiro eMSN , 4 June 2020, www.msn.com/en-us/foodanddrink/did-you-know/coffee-is-a-fruit-and-other-unbelievably-true-food-facts/ss-BB152Q5q?li=BBnb7Kz&ocid =mailsignout#image=24.
by Dr Alex Jimenez Epigenetic's , Functional Medicine , utano , Holistic Medicine , Kubatana Kunoshanda Zvakanaka , Mishonga Inobatanidza , Natural Health , Wellness
Ukweguru chikamu chepanyama uye haugone kumiswa. Kana kuti zvirinani, ndizvo zvataifunga. Vatsvagiri kuIntwer Immune, Stanford, iyo University of Britain Columbia, uye UCLA vanotenda kuti yedu epigenetic wachi inogona kushandurwa, zvichiratidza kuti panogona kunge paine nzira dzekuti vanhu vararame kwenguva refu. Munyaya inotevera, tichakurukura zvakawanikwa zvine chekuita nepigenetics uye kuchembera.
Chii chinonzi Epigenetic Clock?
Iyo epigenetic wachi ndicho chiyero chezera rezvinhu zvakasikwa iro rinogona kushandiswa kufungidzira mwaka wevanhu kana zvimwewo zvinhu nekuyera mapatani eDNA methylation. Kunyangwe zera rinofungidzirwa ne epigenetic wachi kazhinji inowirirana nezororo remakore, hazvisi kunzwisiswa zvizere kana DNA methylation profiles iri epigenetic wachi yakabatana zvakananga nekukwegura.
Kwemakore mazhinji, vaongorori vakaona shanduko-inoenderana nezera mukutaura kwemajini uye DNA methylation. Nekudaro, zano rekushandisa "epigenetic wachi" kuti vakwanise kufungidzira mwaka neyakaedza nekuyera mapatani eDNA methylation yakatanga kurumbidzwa naSteve Horvath kwaakawana mukurumbira mushure mekudzidza kwake kwegore ra 2013 kwakaburitswa mupepanhau reGenome Biology.
Mawadhi epigenetic anoshandiswa mukuongorora kwezvikamu kuti azive zera remunhu asingazivikanwe kuburikidza neropa kana mamwe masayenzi ezvipuka panzvimbo yechiitiko chemhosva uye muzviratidzo zvekuongorora kuti awone njodzi dzakawedzerwa dzezvirwere zvinobatana nekukwegura, kusanganisira mhando dzemakonzo. Epigenetic wachi inogona zvakare kuratidza kana maitiro akati wandei kana kurapwa kunogona kukanganisa epigenetic zera.
Ino Epigenetic Age Inowirirana neChronological Age here?
Chikonzero chikuru chekuti epigenetic wachi uye neDNA methylation zvinoshandiswa kufungidzira mwaka wevanhu kana zvimwewo zvinhu zvinoenderana nekuti zvakanyatsoenderana nezera rekutevedzana muzvidzidzo zvakaedzwa. Yekutanga tsvakurudzo yekudzidza pane epigenetic wachi yakadhindwa naSteve Horvath muna 2013 inosanganisira makumi matatu nemazana matatu nemazana matatu nzvimbo dzeCpG dzinoonekwa kubva kune dzakapfuura dzeongororo zvidzidzo.
Kune aya masosi, 193 anowedzera kuve nemazamu nezera uye 160 achiva mashoma methylated, izvo zvinotungamira kuDNA methylation zera fungidziro iyo inoshandiswa kuona iyo epigenetic wachi. Mumatanho ese emhedzisiro, kusanganisira ese mazera ezvidzidzo, Horvath akacherekedza hukama hwe 0.96 pakati pezera repigenetic raakange achiverenga uye yechokwadi chronological zera, aine chikanganiso mwero yemakore 3.6.
Mawadhi epigenetic yazvino ari kuongororwazve kubatsira kuwedzera kugadzirisa kufembera kwezera pamwe neyekuongorora uye / kana ruzivo rwekuziva zveaya mabvunzo. Kupfuurira mberi kuongororwa uchishandisa NGS nzira pakupedzisira ine mukana wekuvandudza epigenetic wachi, ichiita kuti iwedzere kuwanda nekuwedzera kuongororwa kweDNA methylation nzvimbo kune ese maCpG nzvimbo mu genome.
Tinogona Kuchinja Epigenetic Clocks Yedu?
Zvidzidzo zvekutsvaga zvakaratidza kuti cancer inogona kuchinja epigenetic wachi. Izvi zvinotariswa zvinoratidza kuti epigenetic wachi inogona kuchinja pasi pemamwe mamiriro. Naizvozvo, zvinogoneka kuti epigenetic wachi inogona kushandurwa kuburikidza nekuchinja kwemaitiro kana nzira dzekurapa kuti dzidzorere pasi kana kuti inogona kuidzoreredza, ichibvumira vanhu kuti vararame kwenguva yakareba uye hune hutano hupenyu.
Vatsvakurudzi vanotenda kuti epigenetic wachi yedu inogona kuchinjwa. Munyaya inotevera, takakurukura zvakawanikwa zvine chekuita ne epigenetics uye kuchembera. Iyo epigenetic wachi chiyero chezera rebhayoloji rinogona kushandiswa kufungidzira zera rekurongeka kwevanhu kana zvimwe zvipenyu nekuyedza akati wandei mapatani eDNA methylation. Chikonzero chikuru chekuti epigenetic wachi uye DNA methylation inoshandiswa kufungidzira zera rekurongeka kwevanhu kana zvimwe zvipenyu ndechekuti inowirirana zvakanyanya nezera rekurongeka muzvidzidzo zvakaedzwa. Ikozvino epigenetic wachi dziri kuongororwa kuti dzibatsire kuwedzera kufanotaura kwezera pamwe nekuongorora uye / kana kugona kufungidzira kwezviyedzo izvi. Zvidzidzo zvekutsvagisa zvakaratidza kuti cancer inogona kushandura epigenetic wachi. Nokudaro, zvinogoneka kuti epigenetic clock inogona kushandiswa kuburikidza nekuchinja kwemaitiro kana nzira dzekurapa kuti inonoke kana kuti inogona kuishandura, zvichiita kuti vanhu vararame hupenyu hurefu uye hune hutano. Nekushandura wachi dzedu dze epigenetic, vashandi vehutano vanogonawo kudzora nyaya dzehutano dzine chekuita nezera, senge kuzvimba uye kurwadziwa kwemajoini. Izvi zvinogona kubatsira kune chiropractic kuchengetedza, imwe nzira yekurapa inoshandiswa inoshandisa kugadziriswa kwemusana kunyatsogadzirisa kurongeka kwemusana. - Dr. Alex Jimenez DC, CCST Insight
Zesty Beet Juice
Kushumira: 1 Nguva ye Cook: 5-10 maminitsi
1 grapefruit, yakasvuurwa uye yakatemwa
Juisi zvese zvinosanganiswa neyemhando yepamusoro-muto. Zvakanakisisa zvinoshanda ipapo.
Kototi imwe chete inokupa iwe yako yega yega vhitamini A kudya
Ehe, kudya imwechete yakabikwa 80g (2 oz) karoti inokupa beta carotene yakakwana kuti muviri wako ubudise 1,480 micrograms (mcg) yevhitamini A (inodikanwa pakuvandudzwa kwesero reganda). Izvo zvinopfuura izvo zvinokurudzirwa kudya kwezuva nezuva kwevhitamini A muUnited States, inenge 900mcg. Zvakanakisisa kudya makarotsi akabikwa, sezvo izvi zvichinyorovesa maseru maseru zvichibvumira yakawanda beta carotene kuti inyurwe. Kuwedzera chikafu chine hutano mukudya kwako inzira huru yekuvandudza hutano hwako hwese.
Chiyero cheruzivo rwedu chinogumira kuchiropractic, musculoskeletal, mishonga yemuviri, hutano, uye zvine hutano nyaya dzehutano uye / kana anoshanda mushonga zvinyorwa, misoro, uye hurukuro. Isu tinoshandisa zvinoshanda zvehutano & hutano zvirongwa kuti tibate uye titsigire kuchengetedza kwekukuvara kana kusagadzikana kweiyo musculoskeletal system. Zvatinotumira, misoro, misoro, zvidzidzo, uye ruzivo rwunovhara nyaya dzemakiriniki, nyaya, uye misoro inoenderana nekutsigira zvakanangana kana zvisina kunangana nzvimbo yedu yekuchipatara yekuita. zvidzidzo zvinotsigira zvinyorwa zvedu. Isu tinoitawo makopi ekutsigira ekutsvagisa zvidzidzo zviwanikwe kubhodhi uye kana kuruzhinji pakukumbira. Isu tinonzwisisa kuti tinofukidza zvinhu zvinoda imwe tsananguro yekuti ingabatsire sei mune imwe chirongwa chekutarisira kana yekurapa protocol; Naizvozvo, kuti uenderere mberi nekukurukura nyaya iri pamusoro, ndapota inzwa wakasununguka kubvunza Dr.Alex Jimenez kana kuti tibate pa 915-850-0900
Yakanyorwa naDr. Alex Jimenez DC, CCST
References:
Anoshanda Motif Vashandi. AnIwe Unogona Chaizvoizvo Kudzosera Yako Epigenetic Zera? Anoshanda Motif , 1 Oct. 2019, www.activemotif.com/blog-reversing-epigenetic-age#:~:text=Epigenetic%20clocks%20are%20a%20measure,certain%20patterns%20of%20DNA%20methylation.
Pal, Sangita, uye Jessica K Tyler. PiEpigenetics uye Kukwegura. Sayenzi Inofambira Mberi , American Association for the Advancement of Science, 29 July 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC4966880/.
Matloff, Ellen. Mirror, Mirror, Kumadziro: Iyo Epigenetics YeKuchembera Forbes , Forbes Magazine, 25 Ndira 2020, www.forbes.com/sites/ellenmatloff/2020/01/24/mirror-mirror-on-the-wall-the-epigenetics-of-aging/#75af95734033.
Dowden, Angela. OffeeKofi Chibereko uye Zvimwe Zvisingatendeseke Chokwadi Chikafu Zvechokwadi Maitiro eMSN , 4 June 2020, www.msn.com/en-us/foodanddrink/did-you-know/coffee-is-a-fruit-and-other-unbelievably-true-food-facts/ss-BB152Q5q?li=BBnb7Kz&ocid =mailsignout#image=24.
by Dr Alex Jimenez Zvokudya , Epigenetic's , Functional Medicine , utano , Holistic Medicine , Natural Health , udyo , Nutritional Genomics , Supplements , mavhitamini , Wellness
Folate is B vitamini yakagara inowanikwa mune dzakasiyana siyana zvekudya. Muviri haugone kuburitsa folate, ndosaka zvichikosha kuti uwane kubva kuzvikafu zvine folate. Folate inowanikwa nechero muzvirimwa zvakasiyana-siyana nezvikafu zvemhuka, zvinosanganisira michero yemichero, avocado, sipinachi, kale, broccoli, mazai, uye chiropa chemombe. Folate inowedzerwawo kune zvikafu, zvakaita sechingwa, hupfu, uye zviyo, mune fomu ye folic acid kana iyo yekugadzira, inogadziriswa yemvura shanduro ye folate. Folate uye folic acid ine maitiro akasiyana pamuviri.
Muviri wedu unoshandisa folate kuita kwakasiyana-siyana kwakakosha mabasa, kusanganisira kupatsanurwa kwemasero, kuvandudza masero eropa matsvuku, kushandurwa kwehomocysteine kuita methionine, amino acid inoshandiswa protein synthesis, kugadzirwa kweSAMe, uye DNA methylation. Folic acid yakakoshawo kune akasiyana metabolic maitiro. Kusakwana kwefolate kwakazopedzisira kwakubatana nehutano hwakasiyana siyana, hwakadai sekuwedzera kwengozi yechirwere chemoyo, urema hwekuzvarwa, megaloblastic anemia, uye cancer.
Kwemazuva ese Kubata kweFolate uye Folic Acid
Mumuviri wedu unochengetera pakati pegumi kusvika makumi matatu mg yefolate, mazhinji acho anochengeterwa muchiropa chako asi huwandu hwasara hwachengetwa muropa rako uye matishu. Kazhinji ropa folate mazinga anobva ku10 kusvika ku30 ng / mL. Chimiro chikuru chekunyepedzera muropa rinozivikanwa se5-methyltetrahydrofolate. Kudya kwezuva nezuva kweiyi yakakosha zvinovaka kwakasiyana kuvanhu vemazera akasiyana. Iyo inobvumidzwa zuva rega rega yekubvumira folate kwevacheche, vana, vechidiki, vakuru, uye vakadzi vane pamuviri ndeiyi inotevera:
0 kusvika pamwedzi 6: 65 mcg
7 kusvika pamwedzi 12: 80 mcg
Makore 1 kusvika matatu: 3 mcg
Makore 4 kusvika matatu: 8 mcg
Makore 9 kusvika matatu: 13 mcg
anopfuura makore 14: 400 mcg
panguva yekuzvitakura: 600 mcg
panguva yekukochekera: 500 mcg
Folic acid inowedzerawo inoita basa rakakosha kuti ive nechokwadi chekuti vanhu vanonyanya kuda folate vari kuwana zvakakwana zvekudya kwavo kwemazuva ese. Kuwedzera kudya kwemazuva ese kwekudya kwakasarudzika kwakakoshawo nekuti zvikafu izvi zvinowanzopa zvimwe zvinhu zvinovaka muviri izvo zvese zvinoshanda pamwechete kutsigira hutano hwese. Inokurudzirwa folate zuva rega rekudya inowedzera panguva yekuzvitakura uye kuyamwisa kukurudzira kukurumidza kukura uye kubatsira kudzivirira neural tube kukanganisa mu fetus.
Folic acid inowanikwa mune zvekudya zvekuwedzera uye chikafu chakasimbiswa, zvinosanganisira chingwa, hupfu, zviyo uye mhando dzinoverengeka dzezviyo. Iyo inowedzerwawo kune B-tata mavitamini. Folate inowanikwawo nemasikirwo ezvekudya zvakasiyana siyana, zvinosanganisira:
oranges
chinwiwa cheranjisi
bhuratifuru
bananas
cantaloupe
papaya
makabheji matomatisi muto
avocado
yakabikwa sipinachi
mustard greens
lettuce
asperagus
Brussels inomera
broccoli
pizi dzakasvibirira
mazai machena
akaomeswa-akaomeswa mapeya
bhinzi dze itsvo
mazai
Dungeness gakanje
nyama chiropa
Kushandiswa kweFolate uye Folic Acid
Zvese folate uye folic acid zvinowanzo shandiswa pane zvikonzero zvakasiyana. Kunyangwe folate uye folic acid zvinowedzera zvinowanzo shandiswa kurapa zvakafanana nezvehutano hutano, zvinopa mhedzisiro dzakasiyana mumuviri uye, nekudaro, zvinogona kukanganisa hutano hwedu hwese nenzira dzakasiyana. Uyezve, kuwana chaiyo zuva nezuva yekudyara uye fic acid inogona kuvandudza hutano hwese. Izvi zvinotevera zvinoverengeka zvezvakanyanya kushandiswa kushandisa folate uye folic acid zvinowedzera, zvinosanganisira:
kushaya folate
kuzvimba
chirwere cheshuga
brain health
chirwere chemoyo
cheitsvo
utano hwepfungwa
matambudziko ekubereka
kuremara kwekuzvarwa uye matambudziko emimba
Kuti uwane rumwe ruzivo nezvekukosha kwefolate uye folic acid, ndapota dzokorora chinyorwa chinotevera:
Kukosha kweFolic Acid
Folate ndeye B vhitamini inowanikwa nemasikirwo emhando dzakasiyana dzekudya. Nekuti isu hatigone kuburitsa folate, zvakakosha kuti titore kubva kune zvikafu zvine yakakwira folate. Chikafu chakasiyana-siyana chakapfuma chinosanganisira michero yemichero, avocado, sipinachi, kale, broccoli, mazai, uye chiropa chemombe. Folate inowedzerwawo kune zvikafu senge zvingwa, hupfu, uye zviyo, muchimiro che folic acid, iyo synthetic vhezheni yeiyi yakakosha michero. Folate uye folic acid ine maitiro akasiyana pamuviri. Muviri wedu unoshandisa folate kumabasa mazhinji akakosha, kusanganisira kupatsanurwa kwemasero, kugadzirwa kwemasero matsvuku eropa, kushandurwa kwehomocysteine kuita methionine, amino acid inoshandiswa protein synthesis, kugadzirwa kweSAMe, uye DNA methylation. Folic acid yakakoshawo kune akawanda metabolic maitiro. Kusakwana kwefolate kwakazopedzisira kwakubatana nehutano hwakasiyana siyana, hwakadai sechirwere chemoyo, urema hwekuzvarwa, megaloblastic anemia, uye kunyange kenza. Kudya kwezuva nezuva kweiyi yakakosha zvinovaka kwakasiyana kuvanhu vemazera akasiyana. Uyezve, folate inowanikwawowo zvakasikwa mune zvakasiyana siyana zvekudya, senge bhanana, avocado, yakabikwa sipinachi, uye mazai. Dzese folate uye folic acid zvinowedzera zvine zvakasiyana-siyana zvekushandisa uye zvinogona kubatsira kuvandudza hutano hwakasiyana nyaya, kusanganisira kuzvimba, chirwere cheshuga, chirwere chemoyo, urema hwekuzvarwa, uye matambudziko ekubereka. Kuwedzera chikafu chine hutano kune smoothie inokurumidza uye iri nyore nzira yekuwana kwako kudya kwemazuva ese kwefolate. - Dr. Alex Jimenez DC, CCST Insight
Ginger Greens Juice
Kushumira: 1 Nguva ye Cook: 5-10 maminitsi
1 mukombe mananazi cubes
Juisi zvese zvinosanganiswa neyemhando yepamusoro-muto. Zvakanakisisa zvinoshanda ipapo.
Kudya chikafu chine cholesterol hachiwedzere cholesterol yako
Maererano nezvidzidzo zvekutsvagisa, kudya chikafu chine HDL cholesterol kana "yakanaka" cholesterol haikwedzere huwandu hweropa rako cholesterol. Kana iwe uchidya zvine hutano cholesterol-zvinehupfumi zvekudya, zvakadai semapuranga uye mazai, ako eropa cholesterol mazinga anodzikira, saka ako eropa cholesterol mazinga anogara ane mwero, kana anongomutswa zvishoma. Chaizvoizvo yakazara mafuta ayo iwe unofanirwa kutarisa kunze kana zvasvika kune yakakwira yeropa cholesterol mazinga. Ingosarudza zvikafu zvinehutano zvine hutano.
Chiyero cheruzivo rwedu chinogumira kuchiropractic, musculoskeletal, mishonga yemuviri, hutano, uye zvine hutano nyaya dzehutano uye / kana anoshanda mushonga zvinyorwa, misoro, uye hurukuro. Isu tinoshandisa zvinoshanda zvehutano & hutano zvirongwa kuti tibate uye titsigire kuchengetedza kwekukuvara kana kusagadzikana kweiyo musculoskeletal system. Zvatinotumira, misoro, misoro, zvidzidzo, uye ruzivo rwunovhara nyaya dzemakiriniki, nyaya, uye misoro inoenderana nekutsigira zvakanangana kana zvisina kunangana nzvimbo yedu yekuchipatara yekuita. zvidzidzo zvinotsigira zvinyorwa zvedu. Isu tinoitawo makopi ekutsigira ekutsvagisa zvidzidzo zviwanikwe kubhodhi uye kana kuruzhinji pakukumbira. Isu tinonzwisisa kuti tinofukidza zvinhu zvinoda imwe tsananguro yekuti ingabatsire sei mune imwe chirongwa chekutarisira kana yekurapa protocol; Naizvozvo, kuti uenderere mberi nekukurukura nyaya iri pamusoro, ndapota inzwa wakasununguka kubvunza Dr.Alex Jimenez kana kuti tibate pa 915-850-0900
Yakanyorwa naDr. Alex Jimenez DC, CCST
References:
Kubala, Jillian. OlicFolic Acid: Zvese zvaunoda Kuti Uzive Healthline , Healthline Media, 18 Chivabvu 2020, www.healthline.com/nutrition/folic-acid#What-is-folic-acid?
Ware, Megan. OlateFolate: Hutano Mabhenefiti uye Yakakurudzirwa Kudya Nhau dzeUrapa Nhasi , MediLexicon International, 26 Chikumi 2018, www.medicalnewstoday.com/articles/287677#recommended-intake.
Felman, Adhamu. OlicFolic Acid: Kukosha, Kukanganisa, uye Matambudziko Ekupedzisira Nhau dzeUrapa Nhasi , MediLexicon International, 11 Kurume 2020, www.medicalnewstoday.com/articles/219853#natural-sources.
Berg, M J. ImportKukosha kweFolic Acid Iyo Iyo Journal yeGender-Specific Mushonga: JGSM: Iyo Official Iyo Nhoroondo Yezvehukama hwehutano hwevakadzi kuColumbia , US National Library yeMishonga, Chikumi 1999, pubmed.ncbi.nlm.nih.gov/11252849/.
Dowden, Angela. OffeeKofi Chibereko uye Zvimwe Zvisingatendeseke Chokwadi Chikafu Zvechokwadi Maitiro eMSN , 4 June 2020, www.msn.com/en-us/foodanddrink/did-you-know/coffee-is-a-fruit-and-other-unbelievably-true-food-facts/ss-BB152Q5q?li=BBnb7Kz&ocid =mailsignout#image=23.
by Dr Alex Jimenez Zvokudya , Epigenetic's , Functional Medicine , utano , Natural Health , udyo , Nutritional Genomics , Supplements , mavhitamini , Wellness
Iyo MTHFR kana methylenetetrahydrofolate reductase gene inonyanyozivikanwa nekuda kwekushanduka kwema genetic kunogona kukonzera yakakwirira homocysteine mazinga uye yakaderera folate mazinga muropa reropa, pakati pezvimwe zvakakosha michero. Vanachiremba vezvehutano vanotenda kuti nyaya dzakasiyana siyana dzeutano, dzakadai sekuzvimba, dzinogona kunge dzakabatana neye MTHFR gene mutation. Muchinyorwa chinotevera, tichakurukura MTHFR gene mutation uye kuti inogona kupedzisira yakanganisa sei hutano hwako hwese.
Chii chinonzi MTHFR Gene Mutation?
Vanhu vanogona kuve neshanduro imwe kana yakawanda, pamwe chete neiyo, paMTHFR gene. Idzo shanduko dzakasiyana dzinowanzodaidzwa kuti “musiyano” Musiyano unoitika kana iyo DNA yeimwe chikamu che gene ichisiyana kana kusiyana kubva kumunhu kuenda kumunhu. Vanhu vane heterozygous kana imwechete yekusiyana kweiyo MTHFR gene mutation vane yakaderera njodzi yekukudziridza hutano nyaya sekuzvimba uye kurwadziwa kusingaperi, pakati pezvimwe zvirwere. Zvakare, vashandi vehutano vano tenda zvakare kuti vanhu vane homozygous kana kuwanda kwakawanda kweMTHFR gene mutation vanogona kupedzisira vawedzera mukana wechirwere. Kune maviri MTHFR gene mutation akasiyana. Izvi zvakasiyana-siyana zvinosanganisira:
C677T. Vanoda kusvika makumi mana kusvika makumi mana muzana ezviuru zvevanhu muUnited States vane hutachiwona hunhu hwechiC30T Vangaita makumi maviri neshanu muzana veSpanish uye gumi kusvika gumi neshanu muzana evaCaucasi vane homozygous pane izvi zvakasiyana.A1298C. Iko kune mashoma research zvidzidzo ezve izvi zvakasiyana. Chidzidzo cha2004 chakanangana nevanopa zana eropa vanopa nhaka yeIrish Pakati pevakapa, makumi mashanu neshanu kana makumi matanhatu nemapfumbamwe muzana vaishungurudzika izvi zvakasiyana uye 120 kana 56 muzana vaive homozygous.Vose C677T uye A1298C. Izvo zvakare zvinoita kuti vanhu vave nezvose zviri zviviri C677T uye A1298C MTHFR gene shanduko misiyano, iyo inosanganisira imwe kopi yeimwe neimwe.
Ndezvipi Zviratidzo zveMTHFR Gene Mutation?
Zviratidzo zveiyo MTHFR genge kuchinja kunogona kuve kwakasiyana kubva kumunhu kuenda kumunhu uye kubva pakasiyana kusiyanisa. Izvo zvakakosha kuyeuka kuti kutsvagurudza kwakatenderedza kwakakomberedza MTHFR gene mutation kusiana uye mhedzisiro yavo pahutano ichiri kudikanwa. Hufakazi maererano nekuti MTHFR gene mutation change inosanganiswa sei nezvimwe zvakasiyana siyana zvehutano zvave kushomeka kana kuti zvaparadzirwa. Mamiriro ezvinhu akakurudzirwa kubatanidzwa neMTHFR akasiyana anosanganisira:
kufunganya
kusuruvara
bipolar disorder
schizophrenia
migraines
kurwadziwa kusingaperi uye kupera simba
nerve pain
kudzokorora zvinoitika mune vakadzi vezera rekubereka
nhumbu ine urema hwehutachiona hwepadumbu, senge spina bifida uye anencephaly
chirwere chemoyo nemutsipa (chirwere chemuropa, sitiroko, embolism, uye kurwiswa kwemwoyo)
acute leukemia
kenza yemaroni
Chii chinonzi MTHFR Chikafu?
Sekureva kwevashandi vezvehutano, kudya chikafu chine huwandu hwakawanda hwefolate kunogona kubatsira zvakasarudzika kutsigira yakaderera folate mazinga muropa reropa rakabatana neMTHFR gene mutation variants. Good chikafu sarudzo dzinogona kusanganisira:
michero, yakadai sehuswa, raspberries, mazambiringa, cantaloupe, uchi, banana.
miriwo senge orenji, makabanana mapayipi, grapefruit, matomatisi, kana imwewo muto wemiriwo
maveggies, akadai sipinachi, svumbunuro, lettuce, beets, broccoli, chibage, Brussels inomera, uye bok choy
mapuroteni, kusanganisira bhinzi yakabikwa, peas uye lens
peanut butter
sunflower mbeu
Vanhu vane MTHFR geni shanduko vangangoda kudzivirira kudya chikafu chine fomu yekugadzira, folic acid, zvisinei, humbowo hahuna kujeka kana izvozvo zvichibatsira kana zvichidikanwa. Supplementation inogona kuramba ichikurudzirwa kune vanhu vane MTHFR gene mutation variants. Zvakare, gara uine chokwadi chekutarisa mavara ezvekudya zvaunotenga, sezvo vhitamini iyi ichiwedzerwa kune yakawanda yakafumiswa zviyo zvakaita sepasta, zviyo, chingwa, uye hupfu hwakagadzirwa zvinotengeswa.
Kuti uwane rumwe ruzivo nezve MTHFR nemhedzisiro yayo panhau dzehutano senge kenza, ndapota ongorora chinyorwa ichi:
Folate, Methyl-Yakabatana Nutrients, Doro, uye iyo MTHFR 677C> T Polymorphism Inobata Kanzera Njodzi: Kudya Kwekurudziro
MTHFR, kana methylenetetrahydrofolate reductase, geni shanduko inogona kukonzera yakakwira homocysteine mazinga uye mashoma folate mazinga muropa reropa. Isu tinotenda kuti dzakasiyana nyaya dzehutano, senge kuzvimba, dzinogona kuve nehukama neMTHFR gene mutation. Vanhu vanogona kuve vasina kana akawanda MTHFR majini shanduko, zvakare kana kwete. Shanduko dzakasiyana dzinowanzo kunzi "akasiyana" Vanhu vane heterozygous kana imwechete musiyano weMTHFR gene mutation vane yakaderera njodzi yekuvandudza nyaya dzehutano sekuputika uye kurwadziwa kusingaperi. Zvakare, vanachiremba vanotendawo kuti vanhu vane homozygous kana dzakasiyana dzakasiyana dzeMTHFR gene mutation vanogona kupedzisira vaine njodzi yehosha. Iwo maviri MTHFR gene mutation misiyano ndeye-C677T, A1298C, kana ese ari maviri C677T uye A1298C. Zviratidzo zveMTHFR gene mutation zvinogona kuve zvakasiyana kubva kumunhu kuenda kumunhu uye kubva pamusiyano kuenda mukusiyana. Kutevera izvo zvinonzi kudya kweMTHFR kunogona pakupedzisira kubatsira kuvandudza hutano hwakakwana muvanhu vane MTHFR gene mutation variants. Zvakare, kuwedzera izvi zvekudya mune smoothie inogona kuve nzira iri nyore yekuzviwedzera mune chako chikafu. - Dr. Alex Jimenez DC, CCST Insights
Protein Power Smoothie
Kushumira: 1 Nguva yekuputira: 5 maminitsi
1 scoop protein upfu
Bvisa zvose zvinoshandiswa mu-blender yakakwirira-kupfurikidza kusvika zvachose. Best served immediately!
Leafy Greens Bata iyo Kiyi yehutano hweGut
Mhando yakasarudzika yeshuga inowanikwa mumashizha emakwenzi inogona kubatsira kupa isu mabhakitiriya anobatsira gut. Sulfoquinovose (SQ) ndiyo chete svutugadzike yeshuga kugadzirwa nesurferi, inonyanya kukosha mineral mumuviri wemunhu. Muviri wemunhu unoshandisa sarufa kugadzira enzymes, mapuroteni, nemhando dzakasiyana dzehomoni pamwe nemasoja ekudzivirira nemasero edu. Iyo inokurumidza uye yakapusa nzira yekuwana mashizha ma greens mukudya kwako ndiko kurasa mashoma emaoko awo mune inonaka smoothie!
Chiyero cheruzivo rwedu chinogumira kuchiropractic, musculoskeletal, mishonga yemuviri, hutano, uye zvine hutano nyaya dzehutano uye / kana anoshanda mushonga zvinyorwa, misoro, uye hurukuro. Isu tinoshandisa zvinoshanda zvehutano & hutano zvirongwa kuti tibate uye titsigire kuchengetedza kwekukuvara kana kusagadzikana kweiyo musculoskeletal system. Zvatinotumira, misoro, misoro, misoro uye misoro inovhara zvinhu zvemakiriniki, nyaya, uye misoro inoenderana nekutsigira zvakanangana kana zvisina kunangana nzvimbo yedu yekuchipatara. kutsigira zvinyorwa zvedu. Isu tinoitawo makopi ekutsigira ekutsvagisa zvidzidzo zviwanikwe kubhodhi uye kana kuruzhinji pakukumbira. Isu tinonzwisisa kuti tinofukidza zvinhu zvinoda imwe tsananguro semabatiro aingaite mune imwe chirongwa chekuchengetedza kana protocol yekurapa; Naizvozvo, kuti uenderere mberi nekukurukura nyaya iri pamusoro, ndapota inzwa wakasununguka kubvunza Dr.Alex Jimenez kana kutibata nesu915-850-0900
Yakanyorwa naDr. Alex Jimenez DC, CCST
References:
Marcin, Ashley. HatZvaunofanira Kuziva Nezve MTHFR Gene Healthline , Healthline Media, 6 Gunyana 2019, www.healthline.com/health/mthfr-gene#variants.
by Dr Alex Jimenez Zvokudya , Epigenetic's , Functional Medicine , utano , Holistic Medicine , Natural Health , udyo , Nutritional Genomics , Supplements , Wellness
Kudya zvinoonekwa seimwe yezvakanyanya kunyatsonzwisiswa kwezvakatipoteredza zvinhu zvine chekuita neshanduko mupiyo. Mafuta ezvekudya zvatinodya anogadziriswa nemetabolism yedu uye anova simba. Imwe metabolic nzira, zvisinei, ine mutoro wekugadzira methyl mapoka kana epigenetic zviratidzo zvinogadzirisa chimiro chedu gene. Zvakakosha zvakakosha zvinovaka muviri, senge mavitamini B, SAM-e (S-Adenosyl methionine), uye folic acid zvakakosha muzvinhu izvi. Kudya zvine huwandu hwakawanda hwezvakakosha izvi zvinokurumidza kuchinja genetic expression, kunyanya panguva yekutanga kukura. Munyaya inotevera, tichakurukura hukama pakati pehutano hwekudya uye epigenome.
Nutrigenomics uye Hutano
Vanachiremba vezvehutano vanokurukura kuti kana zvasvika pakutarisana nenyaya dzehutano senge kuzvimba uye kurwara kusingaperi, kunzwisisa kuti zvinoitwa nemagengenomics zvine hutano hwakawanda sei. Nutrional genomics, kana kuti natigenomics, isainzi inodzidza hukama pakati pehutano hwehutano, hutano uye genome. Vanotsvaga mumunda wegangenomics vanotenda kuti shanduko mune epigenetic alama inogona kuve yakabatana nehutano hwakasiyana siyana, kusanganisira kuzvimba kana kukura kwechirwere sekufutisa, matambudziko emoyo, uye cancer. Zvidzidzo zvakaratidza kuti tinogona kukwanisa kudzora mhedzisiro yehutachiona hwatinodya kuitira kuti tishandure gene kutaura kunoenderana nehutano hwakasiyana.
Vanenge vanopfuura 1 kubva muvanhu vatatu vakuru muUnited States vakawanikwa vaine chirwere chekufutisa izvo zvinowedzera kuwedzera njodzi dzehutano hwakasiyana siyana, kusanganisira prediabetes uye Type 3 chirwere cheshuga, pakati pezvimwe zvirwere. Zvidzidzo zvakapfuura zvakaratidza kuti shanduko mu epigenetic mamaki panguva yekutanga kukura kunogona kutokonzeresa vanhu kufutisa. Uyezve, shanduko mu epigenetic mamaki yakaratidzirwawo kukanganisa metabolic nzira dzinogona kuwedzera njodzi ye prediabetes uye Type 2 chirwere cheshuga. Vanachiremba vezvehutano mumunda wegangenomics vakagadzira nzira nyowani dzekugona kuwana zvirinani kuburikidza nekunzwisisa kwakanaka kwehutano uye epigenome.
"Epigenetic test inogona kupa data rinobatsira kune vatano vezvoutano. Inogona kupawo ruzivo rwekuti dzimwe nzira dzeku metabolic dzinokanganiswa sei nezvakakosha zvinovaka mavhithamini nemaminerari ”.
Chii chinonzi Epigenetics Diet?
Izwi rekuti "epigenetics chikafu" rakatanga kugadzirwa naDr. Trygve Tollefsbol muna 2011. Rinotsanangurwa semuboka seboka remakomisheni, sengeresveratrol mumazambiringa matsvuku, genistein mu soya, isothiocyanates mu broccoli, uye mamwe akawanda akawanda anozivikanwa marudzi e chikafu, icho chakaratidzirwa kubatsira kubatsira kuchinja epigenomic mamaki uye gene expression. Sekureva kwevaongorori, iyo epigenetics yekudya inogona kudzivirira kufambira mberi kwemamota nekugadzirisa ma enzymes ayo anodzora aya epigenomic mavara uye gene expression, inosanganisira DNA methyltransferases, histone deacetylases, uye mamwe asiri-kodhi maRNA. Mhando dzinoverengeka dzezvikafu zvinosanganisirwa epigenetics yekudya inoratidzwa mune inotevera infographic:
Vatsvaguriri vakashandisa matekinoroji epamberi apa ayo airatidza kuti ma bioactive macomputer akawanda sei anogona kuwedzera kukuvara kune epigenome inokonzerwa nekusvibiswa kwenzvimbo. Nenzira, kudya kwekuwedzera uye methyl vanopa, senge Vitamin B12, choline, uye folate, pakati pevamwe, pamwe nesoflavone genistein, inogona kutonga shanduko kumamaki epigenome uye kutaura kwechijini kunokonzerwa ne bisphenol A, kemikari inokanganisa khemikari. . B mavitamini anokwanisa zvakare kudzivirira kurasikirwa kweDNA methylation yakakonzerwa nekusvibiswa kwemhepo. Maererano nezvidzidzo izvi zvimwe chete, kudya kwekuwedzeredza ne folic acid kwakaratidzirwawo kubatsira kudzivirira iyo yakaipa mhedzisiro inokonzerwa nesimbi inorema.
Isu tinotenda kuti chikafu chiri mu epigenetics chekudya chinogona kushandiswa kurwisa shanduko kune gene expression uye epigenomic mamaki anokonzerwa nekusvibiswa kwenharaunda. Kusvibiswa kwezvakatipoteredza mumhando dzakasiyana dzekudya, senge mishonga yekuuraya zvipuka semichero uye mashizha emashizha senge sipinachi, bisphenol A mumidziyo yemapurasitiki ezvikafu uye zvinwiwa, dioxin muzvikafu zvine mafuta, polycyclic anonhuwirira hydrocarbons inogadzirwa kana nyama ikagurwa kana kuputa pakanyanya kupisa. , uye mercury mumhando dzinoverengeka dzegungwa samambo mackerel uye mapfumo e -fishfish, ave achibatanidzwa nekuchinja kune epigenomic mavara uye gene expression. Iko kufumurwa, kunyanya panguva yekutanga kukura, kunogona kukonzera hutano hwakasiyana.
Kuti uwane rumwe ruzivo nezve kubatana pakati pehutano hwekudya uye epigenome, ndapota Ongorora chinyorwa ichi:
Zvinovaka uye Epigenome
Kudya zvinovaka muviri ndezvimwe zvezvinonzwisisika zvinhu zvakasikwa zvine chekuita nekuchinja kwe epigenomic mamaki uye gene expression. Zvakakosha zvakakosha zvinovaka zvinowanikwa mumhando dzakasiyana dzezvikafu zvatinodya zvinogadziriswa uye zvashandurwa kuita mamorekuru kuti zvishandiswe simba nemuviri wemunhu. Imwe metabolic nzira inoshanda yekugadzira methyl mapoka, anokosha epigenetic mamaki anotarisisa gene expression uye epigenomic mamaki. Zvakakosha zvakakosha zvinovaka muviri, zvinosanganisira mavitamini B, SAM-e (S-Adenosyl methionine), uye folic acid zvinhu zvakakosha muDNA methylation. Kudya kwakapfuma mune zvakakosha izvi zvinovaka muviri kunogona kukurumidza kuchinja epigenetic mavara uye gene expression, kunyanya panguva yekutanga kukura. Uyezve, kuwedzera akasiyana emhando dzekudya zvakanaka kune imwe smoothie inogona kuva nekukurumidza uye nyore nzira yekuwedzera zvakakosha michero pakudya kwako. Pazasi pane yekukurumidza uye iri nyore smoothie yekubatsira kubatsira kupa majini ako. - Dr. Alex Jimenez DC, CCST Insights
Ginger Greens Juice
Kushumira: 1 Nguva ye Cook: 5-10 maminitsi
1 mukombe mananazi cubes
Juisi zvese zvinosanganiswa neyemhando yepamusoro-muto. Zvakanakisisa zvinoshanda ipapo.
Wedzera Nasturtium kune yako Smoothies
Kuwedzera nasturtium maruva uye mashizha kune chero smoothie inogona kuwedzera humwe hutano. Izvi zvinomera zvakanaka zvinomera kurima uye chirimwa chose chinodyarwa. Mashizha eNasturtium akakwirira muvhitamini C, akakosha kuitira kuti hutano husimbe, uye ane calcium, potasiamu, phosphorous, zinc, mhangura uye iron. Maererano nenyanzvi dzehutano, iyo inobvisa kubva kumaruva uye mashizha ane antimicrobial, antifungal, hypotensive, expectorant, uye anticancer mhedzisiro. Maantioxidants mubindu nasturtium anoitika nekuda kweiyo yakakwira zvinyorwa zvemakomiki senge anthocyanins, polyphenols, uye vitamini C. Nekuda kwehupfumi hwayo phytochemical yemukati uye yakasarudzika yezvinyorwa, iyo nasturtium yegadheni inogona kushandiswa pakurapa kwezvinhu zvakasiyana-siyana zvehutano. kufema uye matambudziko ekugaya. Pasina kutaura, maruva nemashizha anotaridzika chaizvo akanaka mune smoothies.
Kukura kweruzivo rwedu kunogumira kuchiropractic, musculoskeletal, uye nyaya dzehutano hwekutya kana zvinyorwa zvemushonga zvinoshanda, misoro, uye nhaurirano. Isu tinoshandisa inoshanda hutano mapuroteni kurapa kukuvara kana kusagadzikana kwemusculoskeletal system. Hofisi yedu yakaedza zvine musoro kupa zvinyorwa zvinotsigira uye yaona tsvakiridzo yakakodzera kana zvidzidzo zvinotsigira zvatakatumira. Isu tinogadzirawo makopi ekutsigira zvidzidzo zvetsvagiridzo kuti awanikwe kubhodhi uye kana veruzhinji pakukumbira. Kuenderera mberi nekukurukura nyaya iri pamusoro, ndapota inzwa wakasununguka kubvunza�Dr. Alex Jimenez �kana kutibata nesu pa915-850-0900.
Yakanyorwa naDr. Alex Jimenez DC, CCST
References:
Kirkpatrick, Bailey. �Epigenetics, Nutrition, uye Hutano Hwedu: Zvatinodya Zvinogona Kukanganisa Matagi paDNA Yedu.� Chii chinonzi Epigenetics? , Chii Chinonzi Epigenetics? Media, 11 May 2018, www.whatisepigenetics.com/epigenetics-nutrition-health-eat-affect-tags-dna/.
Li, Shizhao, et al. �Iyo Epigenetics Diet: Chipingamupinyi paKusvibiswa Kwenzvimbo.� PaBiology , BMC Media, 23 Chivabvu 2019, blogs.biomedcentral.com/on-biology/2019/05/20/the-epigenetics-diet-a-barrier-against-enveloal-pollution/.
Dzidza. Genetics Vashandi. �Nutrition & the Epigenome.� Dzidza. Genetics , Dzidza. Genetics Media, funda.genetics.utah.edu/content/epigenetics/nutrition/.
by Dr Alex Jimenez Chiropractic , Zvokudya , Epigenetic's , Functional Medicine , utano , udyo , Nutritional Genomics , Supplements , Wellness
Vatsvagiri vari kuyedza kunzwisisa kuti izvo zvinoitwa zvinovaka muviri zvinokanganisa hutano hwemunhu. Zvidzidzo zvakaratidza kuti epigenetics inowedzera njodzi yehutano hwakati wandei. Zvimwe zvidzidzo zvakaratidzawo kuti hutano hunogona kuchinja njodzi yehosha. Kwemakore mazhinji, vaongorori vakadzidza nzira iyo hunhu muzvirimwa nemhuka zvinopfuudzwa pasi pakati pezvizvarwa. Nekudaro, maitiro aya haasati anyatsonzwisiswa. Ongororo yapfuura yakaongorora mashandisiro epigenetic mamaki anopfuudzwa pasi pakati pechizvarwa chemakonzo ane nhumbu anopiwa munhu akazvimirira. Zvakawanikwa zvakaratidza zvese genetic uye hunhu hunhu muvana 'rats. Izvi zvinoratidza kuti hunhu hwevakadzi nekudyiwa zvinogona kutumira zvikwangwani zvakasiyana kune fetus.
Imwe ongororo yakaratidza shanduko yemethylation mumakonzo yakapihwa yakawanda methyl donor inotora pamusoro pezvizvarwa zvitanhatu. Zvakawanikwa izvi zvakaratidza kuti genetic uye shanduko yehunhu yakapfuudzwa pakati pezvizvarwa ingave mabatiro ezvakatipoteredza anokanganisa majini muzvirimwa nemhuka kuti zvibvumire kuchinjika kune dzakasiyana nharaunda.�Chinangwa chechinyorwa chinotevera ndechekukurukura kuti nutrigenomics uye hunhu pakati pezvizvarwa zvinogona kupedzisira zvakanganisa sei kugara zvakanaka kwemunhu.
Epigenetics, Nutrition, uye Exercise
Vatsvagiri vakaona kuti chinzvimbo che epigenetics mune zveutano senge kenza chinokonzerwa nekushanduka kwemethylation mune dzakasiyana siyana genes uye inowanzoenderana nekukwegura. Nekudaro, iyo njodzi yakawedzera yekenza inogona kunge iri nekuda kwezvikonzero zviri mukati mehupenyu hwepamberi apo shanduko mu epigenetics zvingaitika makore pamberi pekuvandudzwa kwezvehutano nezve cancer. Imwe fundo yakaona kuti methylation yeiyo kenza-inozvarwa nekenza inosanganiswa nenjodzi yakawedzerwa yekutanga kenza yemazamu. Zvimwe zvidzidzo zvakaratidza kuti resveratrol inodzivirira methylation shanduko apo folic acid yakakanganisa gene kutaura kwakabatana nekuchinja mune methylation uye mamwe mabasa.
Eicosapentaenoic acid yakakonzerawo shanduko yema methylation muiyo tumor suppressor gene inosangana neleukemia masero. Ichi chidzidzo chakaratidza mhedzisiro ye polyunsaturated fatty acid pane epigenetics. Chimwe chidzidzo chakawana kuti methylation yakawedzera muvakadzi vanoonekwa vaine papillomavirus yevanhu yakanga isina cervical intraepithelial neoplasia. Shanduko mu methylation dzaive dzakabatana nekukwirira kwakadzika kwefolate uye cobalamin murukova rweRopa. Chimwe chidzidzo zvakare chakawana kuti methylation shanduko mu tumor suppressor gene L3MBTL1 pakupedzisira yakabatana nehutano hwese. Kupfuurirazve zvidzidzo zvinodiwa kuti uone kuti hutano hunogona sei kukanganisa epigenetics uye hunhu pakati pezvizvarwa.
Zvidzidzo zviviri zvakaongorora mhedzisiro yekurovedza muviri pane methylation. Imwe yeongororo yakaratidza methylation shanduko muvanhu vaipinda mune zvemuviri kwemaminitsi makumi matatu zuva rega rega zvichienzaniswa nevanhu vanoita zvemuviri kwenguva isingasviki maminetsi gumi zuva rega rega. Mune kumwe kudzidza, vanozvipira vakapinda muchiratidziro vakaratidza shanduko mune methylation uye gene expression. Izvi zvakawanikwa zvinoratidza kuti methylation inokanganiswa nebasa remuviri.
Nutrigenomics uye Njodzi yehutano Nyaya
Zvidzidzo zvakawandisa zvakaongorora chinzvimbo che epigenetics muvanhu vane chirwere cheshuga. Sekureva kwevaongorori, shanduko mu methylation yemajoini akati wandei yakaratidzirwa kuve yakabatana ne insulin kuramba muvarwere vane chirwere cheshuga. Shanduko imwechete yekutaura kwejini yakakonzera kuchinja kwakakosha kwemethylation muvanhu vane chirwere cheshuga kana ichienzaniswa neane hutano hunodzora. Nekudaro, zvimwe zvidzidzo zvakawana shanduko muhunhu pakati pezvizvarwa nekufutisa. Uyezve, shanduko yemethylation yakaitika muvanhu vakajairwa glucose metabolism iyo yakabva yaita kuti chirwere cheglue chisanganisike. Mhando dzakasiyana siyana dzakaratidzirwa kuve dzakasiyana muvanhu vane chirwere cheshuga kana zvichienzaniswa nehutano hwakanaka hunodzora, zvichienderana nezvidzidzo.
Maererano nekumwe kuongorora kwakawanda, mapatya akawanikwa aine akawedzera methylation yakabatana nekuwedzera insulin. Izvi zvakawanikwa zvinoratidza kuti epigenetic alama inosanganiswa neshuga inogona kuitika zviratidzo zvisati zvaitika uye kuziva njodzi yechirwere. Mukupedzisa, humboo hunowedzera hwakaratidza kuti hutano hunogona kupedzisira hwachinja shanduko yemunhu epigenetics uye kuti izvi zvinosanganiswa sei nenjodzi yakawedzera yekukudziridza hutano nyaya.
Vanachiremba vezvehutano nevanoongorora vakaratidzira kuti tinogona kushandura epigenetics yedu uye gene mataurirwo pamwe nekuvandudza njodzi yekukudziridza hutano hwakasiyana nyaya, kusanganisira kuzvimba uye cancer, iyo inogona kupedzisira yakonzeresa kurwadziwa kusingaperi, nekudzora chikafu chatinodya uye kutarisa yedu micherogenomics. Kutanga mukicheni uye nekuizozvitora zvakananga kumajini, kana isu tikatevera hutano hwakanaka, tichaona shanduko yakakosha muhutano hwedu hwese nekugara zvakanaka. Kiriniki yedu, isu tinokwanisa kuongorora ako chaiwo majini uye ndedzipi mirayiridzo yekudya yakakunakira iwe. Muedzo mumwe watinoshandisa weizvi ndeweupenyu hweDNA, hunodaidzwa kuti Diet Diet. Muenzaniso weiyi report unoratidzwa pazasi:�
www.dnalife.healthcare/wp-content/uploads/2019/06/DNA-Diet-Sample-Report-2019.pdf
Zvidzidzo zvinoratidza kuti hutano hunogona kukanganisa methylation uye gene expression. Izvi zvidzidzo zvakawanawo kuti hutano hwakanaka hunogona kuvandudza maitiro akanaka chikafu chinokanganisa hutano hwedu uye kugarisana. Chinyorwa chinotevera chakakurukura kuti epigenetics yedu inogona kukanganisa hunhu yakapfuudzwa pakati pezvizvarwa, kusanganisira methylation uye njodzi yechirwere. Kunyangwe kudya kwakanaka kuchikosha zvingave zvakaoma kune vamwe vanhu kutevera. Iko kunwa juisi kana smoothies inogona kuve nzira dziri nyore dzekuisanganisira hutano hwakanaka hwatinoda kusimudzira hutano hwedu uye hutano. Pazasi, ini ndapa iyo smoothie yekubheka kuitira kuti iwe ugone kugadzirisa yako micherogenomics kubva kukicheni kune genes yako. - Dr. Alex Jimenez DC, CCST Insights
Berry Bliss Smoothie
Kushumira: 1 Nguva ye Cook: 5-10 maminitsi
1 / 2 kapu yeblueberries (yakachena kana yechando, zvichida yakasikwa)
1 iri pakati petiroti, inenge yakasarudzwa
1 mupuni wepuni yepasi yakasanganiswa kana mbeu yechia
1 tablespoons amamondi
Mvura (inoda kuwirirana)
Ice cubes (zvichida, inogona kusiya kana ichitsvaira bhuruu)Batanidzai zvese zvinosanganiswa mune yakakwira-yakakurumidza blender kusvikira yakatsiga uye ine kirimu. Zvakanakisisa zvinoshanda ipapo.
Kukura kweruzivo rwedu kunogumira kuchiropractic, musculoskeletal, uye nyaya dzehutano hwekutya kana zvinyorwa zvemushonga zvinoshanda, misoro, uye nhaurirano. Isu tinoshandisa inoshanda hutano mapuroteni kurapa kukuvara kana kusagadzikana kwemusculoskeletal system. Hofisi yedu yakaedza zvine musoro kupa zvinyorwa zvinotsigira uye yaona tsvakiridzo yakakodzera kana zvidzidzo zvinotsigira zvatakatumira. Isu tinogadzirawo makopi ekutsigira zvidzidzo zvetsvagiridzo kuti awanikwe kubhodhi uye kana veruzhinji pakukumbira. Kuenderera mberi nekukurukura nyaya iri pamusoro, ndapota inzwa wakasununguka kubvunza�Dr. Alex Jimenez �kana kutibata nesu pa915-850-0900.
Yakanyorwa naDr. Alex Jimenez DC, CCST
References:
KA;, Burdge GC;Hoile SP;Lillycrop. �Epigenetics: Pane Zvinokonzeresa Kudya Kwemunhu? Pfungwa Dzazvino muClinic Nutrition uye Metabolic Care , US National Library yeMishonga, 15 Gunyana 2012, pubmed.ncbi.nlm.nih.gov/22878237/.
by Dr Alex Jimenez Epigenetic's , Nutritional Genomics
Ko epigenetics ine utano ine simba here inokanganisa maitiro atinoita makore uye upenyu hwedu hurefu? El Paso, Tx. Dr. Jimenez anopa ruzivo rwokuti kudya kunovaka muviri kunogona sei kukanganisa upenyu hurefu uye kuti tinorembera sei.
Nguva refu kana urefu hwedu hwehupenyu inorongedzwa nezvinhu zvakaoma zvinosanganisira genetic blueprint, zera, utano, uye zvakatipoteredza . Izvi zvinosanganisira kudya kunovaka muviri.
Kuwirirana kweGene-muviri, pane zvimwe zvinokonzera kugadzirisa zvirongwa zvemagetsi zvinotanga uye kukudziridza mamiriro ekuderedza, chirwere chemagetsi, chirwere chemwoyo, uye kenza.
Chimiro chekugadzirisa-chibereko chekugadzirisa ndekubatanidzwa kwepigenetic yemararamiro emarudzi ekuchinja, ayo anochengetedzwa nedzimwe nzira muDNA, Fig. 1a
Zvinhu zviviri zvezvizvi ndezvi:
Aya maitiro anoonekwa sekutamba mabasa anokosha nenzira iyo isu takaumbwa nayo panyama uye nenzira yatinenge takura.
Epigenome
Funga nezveDNA mujenome yakafanana neyo hardware yefoni iyo inoita zviito zvakananga. Epigenome ndiyo software, (purogiramu / s), iyo inoudza hardware zvokuita.
VIDEO
Kuunzwa kwauri neSalubrious Philanthropist
The Epigenome Inoshandiswa Kuchinjwa Nokudya
Zvokudya zvinovaka muviri zvinokonzera maitiro epigenetic anokonzera phenotype / maitiro akaiswa.
Kurembera kune chikamu chinotungamirirwa ne epigenetic mechanisms .
Kunyange zvazvo zvisati zvisingaratidzi zvizere asi munzira yakarurama ndeyokuti kuwanikwa kwe folate yakagadziridza kugadzirwa patsva kwehukuru hwepamusoro yenheyo system mushure mekukuvara kuburikidza ne epigenetic maitiro.
Epigenetic Aging
Mumakore maviri apfuura, takaona kuwedzera kunoshamisa kwehuwandu hwezvidzidzo zvichitaura nezvehukama pakati pepigenetic shanduko nekukwegura. Kunyange achiri mucheche, uye achiri kutarisa kunyanya pakukwegura kweuropi, kutsvakurudza uku kwakaratidza pachena kuti epigenetic maitiro haasi kungova nemhosva chete, mune chimwe chikamu, nokuda kwekukwegura asiwo ane simba rakafanana nekurangarira kugadzirisa nekuchengetedza.
Penner MR, Roth TL, Barnes CA, Sweatt JD. An epigenetic hypothesis yekusagadzikana kunokonzera kusagadzikana kusagadzikana. Front Aging Neurosci 2010; 2: 9. Kushandiswa kwe epigenome kwekuyeuka kwekuyeuka kwakagoneka kuburikidza nekushandura histone acetylation .
Icho chinongedzo: Chikafu & Hurefu
Tsvakurudzo yekuzadzisa ketani ye chikafu kune epigenetic kuchinja kune mararamiro atinoita ichiri kuenderera mberi.
Ita ruzivo rwema epigenetic muzvokudya zvine chokuita nazvo kurarama kwenguva refu / kukwegura
Nutritionally inotungamirirwa nekugadzirisa epigenetic Chirwere chepigenetic chakafanana nezera Zivo yakakwana yezvinhu zviviri izvi Iviri yekutanga iri kukurudzirwa nokukurumidza, asi chechitatu ndiyo inonyanya kukosha maererano nekugadzirwa, nguva, kugoverwa, uye mari. Izvi zvinotora nguva yakawanda. Asi teknolojia / vanhu iri kufamba nekufamba nokukurumidza, zvakare, nokuti pamagumo ezuva isu tose tinoda kuva noutano hwakanaka.
Nokudaro, kupindira kwezvokudya, iyo inoshandiswa panguva dzakaoma (semuenzaniso, embryonic uye fetal development) inobatsira zvikuru sei kuti epigenome yakaumbwa sei.
Panofunga nezvekutanga kwezvirwere zvisingaperi, kukwanisa kurwisa zvirwere / s nekudya kunonzwika sekukunda-kukunda. Kana epigenetic / genomic chikafu chinogona kubatsira mukuziva izvo zvatinofanira kurova zvirwere / s, ngatitei!
Mhuri MuKikita Kuita Morning Morning Breakfast Together
