| veģetārieši un tauki, lit. |
7. Okt 2015|09:44 |
vakar apsolīju jūzerim french_mime iekopēt fragmentu no grāmatas, par veģetārismu un taukiem. (mans vakardienas teksts bija no citurienēm.) jāteic gan, ka autore mēdz pārspīlēt; vari pēc tam pārbaudīt atsauces un atslēgvārdus.
Vegetarian Danger #1: Skewing Your Fatty Acid Ratios
You know you need a better omega-6-to-omega-3 ratio, but what you may not know is that you
probably won’t get it eating only a vegetarian diet. There are many plant foods that are commonly
advertised as being rich sources of omega-3 fatty acids, like flaxseeds, walnuts, and hempseeds.
These foods are nutritious, and I eat them myself. These foods, however, not only contain high levels
of omega-6 fatty acids (not something you typically hear about), they don’t actually contain omega-3
fatty acids in the form our bodies need: docosahexaenoic acid (DHA) and eicosapentaenoic acid
(EPA). Instead, they contain alpha-linolenic acid (ALA), which our bodies must convert to a more
usable form. ALA is a shorter chain of molecules, and your cells need to lengthen the ALA through
several steps to make the form of omega-3 fats that our cells most need: EPA and DHA. It is an
inefficient process. Only about 5 percent (7 to 10 percent if you are pregnant) of the ALA you eat will
get converted to DHA. You need to eat ten to twenty times the amount of ALA to get the equivalent
amount of DHA made for your brain.
In studies comparing the effectiveness of high doses of olive oil, flaxseed oil, and fish oil in
patients with ADHD, only those receiving the fish oil changed the ratio of omega-6 to omega-3 in the
red cell membranes.8 This is just one of many studies that show the superiority of fish oil to plantbased
oils when it comes to improving the omega-6-to-omega-3 ratio. There is no question that the
body benefits from the omega-3s in fish oil much more than it benefits from the omega-3 ALAs in
plant foods.
Vegetarian Danger #2: Vegetable Oil
As long as we’re on the subject of an ideal omega-6-to-omega-3 ratio, let’s talk about vegetable oils,
which are made by extracting the oils from seeds like corn, sunflower, or rapeseed (often using
solvents like hexane, which is quite toxic). I already told you in the last chapter that I want you to
limit consumption of these oils to a few specific types and eliminate most others, but let’s look more
closely at why.
Vegetable oil sounds healthy, but it is one of the richest sources of omega-6 fatty acids. As I
explained earlier in this chapter, you need omega-6 fatty acids, but they should be in balance with
omega-3 fatty acids, and most people today get much more omega-6 than omega-3. Eating vegetable
oils only exacerbates this problem.
But this isn’t just a matter of getting a slightly better fatty acid balance. For people with
autoimmune conditions, too much omega-6 can actually be dangerous. Corn oil and soybean oil are
the worst offenders. They drive the ratio of omega-6 to omega-3 way out of balance. For that reason I
tell my patients never to eat any corn oil or soybean oil. Canola oil is often promoted as a source of
omega-3 fatty acids, and it does contain more of these than some other vegetable oils. However, when
you heat the canola oil, you break down the omega-3 fats so they become useless to your body. In
addition, canola oil has more trans fat in it and can more easily generate trans fat as it is heated.
Furthermore, most soybean, corn, and canola oils are made from GMOs, which I don’t recommend
for anyone with an autoimmune disease. I suggest you avoid all of them.
You may think olive oil is still a good choice, and yes, it is, on one condition: that you never heat
it! The double bonds in olive oil are more likely to be damaged (oxidized) by heat, destroying much
of the benefit. Also, the more than twenty different health-promoting polyphenols (antioxidants) that
olive oil contains are destroyed when it is heated.9 I’d rather you use it cold as part of a salad
dressing so you can keep all those healthful antioxidants. Don’t cook with olive oil! The best fats for
cooking—the fats that remain most stable—are rendered animal fats like lard, tallow, or chicken fat.
If you must use a plant-based oil, use coconut oil, which does not denature at high temperatures.
More bad news about vegetable oil: I bet you thought that trans fats were found only in processed
foods, but you make them in your own kitchen and eat them unwittingly if you heat polyunsaturated
oils. When vegetable oils are used for frying, especially deep-fat frying, the high heat will oxidize
(damage) some of the bonds, increasing the risk of trans-fat formation. The higher the heat, the more
trans fats are made, and the more vitamins and antioxidants are lost in the oil (and the foods you are
frying)! The more often oil is reheated, the more trans fats will be created, which is why you should
never reuse frying oil. This is just one more good reason to avoid fried foods in fast-food restaurants.
They certainly don’t change out that french fry oil after every batch, and you can bet they use cheap
vegetable oil, not lard, like they once did.
atsauces, šķiet, šīs
8 Young GS, Conquer JA, Thomas R. Effect of randomized supplementation with high dose olive, flax or fish oil on serum phospholipid
fatty acid levels in adults with attention deficit hyperactivity disorder. Reprod Nutr Dev 45 (2005): 549–58.
9 Tripoli E, Giammanco M, Tabacchi G, Di Majo D, Giammanco S, La Guardia M. The phenolic compounds of olive oil: structure,
biological activity and beneficial effects on human health. Nutr Res Rev 18 (2005): 98–112.
avots, protams, šis
http://www.amazon.com/The-Wahls-Protocol-Autoimmune-Conditions/dp/1583335544
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kopumā, ieguglē vēl par to linsēklu omegas pieejamību. pirms kāda pusgada es gribēju šo pārbaudīt un atradu rakstu par faktoriem, kas ietekmē to pārvēršanās efektivitāti. toreiz sanāca, ka autore pārspīlē pārvēršanās neefektivitāti, un viens no faktoriem, kas ietekmē, ir pārējā uztura bagātīgums vai nabadzīgums. pie dažādu uzturvielu trūkuma šī pārvēršanās ir neefektīvāka, tā ka vissmagāk cieš tie veģetārieši, kas domā, ka pietiek nepilnvērtīgu uzturu apliet ar linsēklu eļļu, lai tas kļūtu pilnvērtīgs. nekas viņiem tur nekļūst.
to avotu tagad neatrodu. ir daudzi tādi kā šis. http://www.todaysdietitian.com/newarchives/020810p22.shtml |
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