동물은 각자 필요한 영양소를 먹게 되어 있다
Animals with deficiency of sodium, calcium, certain vitamines, proteins, etc., will automatically select the correct foods, on the basis of their taste, to copmpensate for their deficiency (Adams 1997).
작은 움직임이 많은 사람은 살이 안 찐다.
Non-exercise activity thermogenesis (NEAT) is the energy expended for everything we do that is not sleeping, eating or sports-like exercise. It ranges from the energy expended walking to work, typing, performing yard work, undertaking agricultural tasks and fidgeting. Even trivial physical activities increase metabolic rate substantially and it is the cumulative impact of a multitude of exothermic actions that culminate in an individual's daily NEAT (Levine, 2002).
There is marked variance between subjects in the energy expenditure associated with self-selected fidgeting-like activities. The thermogenic potential of fidgeting-like and low-grade activities is sufficiently great to substantively contribute to energy balance (Levine, 2000). Individuals in whom overeating effectively activates NEAT dissipate as much as 69% of the excess energy as heat.(Vanltallie, 2001)
A low spontaneous physical activity (SPA) is a predictor of weight gain in men. SPA is quite variable among individuals and is a heritable trait.(Snitker, 2001)
Obese individuals were seated, on average, 2 hours longer per day than lean individuals.If obese individuals adopted the NEAT-enhanced behaviors of their lean counterparts, they might expend an additional 350 calories (kcal) per day (Levine, 2005)
Obese individuals appear to exhibit an innate tendency to be seated for 2.5 hours per day more than sedentary lean counterparts. To reverse obesity, we need to develop individual strategies to promote standing and ambulating time by 2.5 hours per day and also re-engineer our work, school, and home environments to render active living the option of choice (Levine, 2006).
* Levine JA. Non-exercise activity thermogenesis (NEAT).Best Pract Res Clin Endocrinol Metab. 2002 Dec;16(4):679-702
* Levine JA, Schleusner SJ, Jensen MD. Energy expenditure of nonexercise activity. Am J Clin Nutr. 2000 Dec;72(6):1451-4
* Vanltallie TB. Resistance to weight gain during overfeeding: a NEAT explanation.Nutr Rev. 2001 Feb;59(2):48-51.
* Snitker S, Tataranni PA, Ravussin E. Spontaneous physical activity in a respiratory chamber is correlated to habitual physical activity. Int J Obes Relat Metab Disord. 2001 Oct;25(10):1481-6
* Levine JA, et al. Interindividual variation in posture allocation: possible role in human obesity.Science. 2005 Jan 28;307(5709):584-6
* Levine JA, Vander Weg MW, Hill JO, Klesges RC.Non-exercise activity thermogenesis: the crouching tiger hidden dragon of societal weight gain.
Arterioscler Thromb Vasc Biol. 2006 Apr;26(4):729-36. Epub 2006 Jan 26.
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절식
Scott LaFee. Caloric restriction. Eating less may mean a longer life if you can stand the hunger pangs. UNION-TRIBUNE STAFF WRITER Nov 24, 2004
Availabel from URL:http://www.activeherb.com/news/cr_news20041124.shtml
You are what you eat. You aren't if you eat too much. Eating less certainly won't hurt them, and it may give them a few additional years to complain about what they're missing.
"There is no anti-aging medicine in existence in the world today," says S. Jay Olshansky, a demographer and biologist at the University of Illinois at Chicago. Caloric restriction(CR) has been shown to significantly extend the lives of test organisms, sometimes doubling their life spans.
절식의 효과
A Cornell University nutritionist named Clive M. McCay first tinkered with it in the 1930s, discovering that lab rats on a low-calorie diet lived an average of four years, compared to three for their freely fed brethren. Roy Walford, a gerontologist at UCLA, repeated McCay's experiments with mice to similar dramatic effect. A typical lab mouse has a life expectancy of 39 months. Walford's test mice, eating just 60 percent of their preferred diet, lived up to 56 months ?the equivalent of 165 years for humans. For 30 years, Walford subsisted on a daily diet of no more than 1,600 calories. A typical breakfast consisted of a protein shake and banana; lunch was a vegetable salad; dinner a piece of fish or lean meat. The average American consumes roughly 2,500 calories per day, most from high-fat, processed foods. (Interestingly, Walford got a chance to observe how others fared on his CR diet in the 1990s while participating in the Biosphere 2 experiment. When plans to grow their own food went awry, the Biosphereans resorted to an extreme low-calorie diet that lasted almost two years. Walford later noted that despite significant weight loss, all eight participants remained in excellent health.)
절식의 원리
CR slows the rate of cell division. In the 1960s, UC San Francisco gerontologist Leonard Hayflick discovered that cells, at least in the laboratory, appear to contain a finite number of divisions. After a cell divides 50 or so times, it dies.
진짜 원리
"There is strong evidence that decreasing cellular metabolism is not involved in CR-induced life extension," said Edward Masoro, a professor of physiology at the University of Texas Health Science Center at San Antonio.
CR reduces mitochondrial damage by reducing free-radicals. Bruce Ames, a professor of biochemistry at UC Berkeley, estimates DNA in every cell in the human body experiences at least 100,000 "hits" or instances of free radical damage each day. Most of the time, the damage is quickly repaired. But mitochondria are particularly vulnerable to free radicals.
CR prompts increased production of proteins and nerve growth factors that shield brain cells from harm. CR may elevate cellular resistance to diseases like Alzheimer's disease. Mark P. Mattson, a neuroscientist at the National Institute on Aging in Baltimore, has published several papers reporting improved brain protection in monkeys fed a reduced-calorie diet.
CR lowers glucose or sugar levels in the blood.
CR boosts immunological response and increases levels of protective hormones.
주의
CR appears to be most effective when begun early in life. Some researchers have noted that CR seems to affect life span even when introduced much later, in early middle age.
CR should not recommend until age 30 or older. "Aging really becomes apparent after age 35 or 40," Christiaan Leeuwenburgh, director of the Biochemistry of Aging Laboratory at the University of Florida, said. "Younger people do well without CR in terms of repairing damage due to aging."
CR may also pose problems for some women by affecting fertility or increase the risk of osteoporosis or sarcopenia (muscle mass loss) in later life.
Leeuwenburgh pursues occasionally fasting, which gives the cells some feedback and stress.
금식
Rregular fasting produces at least some of the benefits of CR. Lab mice kept on an every-other-day feeding schedule with no reduction in calories boasted reduced glucose and insulin levels similar to or better than mice on CR diets.
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채식은 건강, 생태계, 동물권리 를 위해 선택한다.
Today's vegetarians have chosen not to eat flesh for other reasons: to make an ecological difference, for animal rights and health concerns.
채식이 생태계에 가장 부담을 덜 준다
Plant-based diets are environmentally better than meat-based diets, upon comparing different environmental impacts resulting from different dietary patterns (omnivorous, vegetarian, vegan) and methods of production (conventional farming and organic agriculture) (Baroni, 2006).
Baroni L, Cenci L, Tettamanti M, Berati M. Evaluating the environmental impact of various dietary patterns combined with different food production systems.
Eur J Clin Nutr. 2006 Oct 11; [Epub ahead of print]
채식은 골절빈도와 관계없다
Vegans do have lower bone mineral density than their non-vegan counterparts. However, the evidence regarding calcium, Vitamin D and fracture incidence is inconclusive.
Smith AM. Veganism and osteoporosis: a review of the current literature. Int J Nurs Pract. 2006 Oct;12(5):302-6.
비타민제로 모든 비타민을 섭취하기는 불가능
The protective mechanisms of friuts and vegetables on chronic disease are multiple and no single mechanism can be identified. It is important to remember that the protection is mediated by the ideal combination of nutrients and phytochemicals in fruits and vegetables and not by a single chemical component. Accordingly it is more wise to eat fruits and vegetables instead of isolated compounds in pharmacological dosage.
오니쉬 다이어트
Ornish diet is a vegetarian diet emphasizing low-fat, filling foods, including legumes and other high-fiber choices. Meat and fish are not allowed, although nonfat dairy products and egg whites are permitted in limited quantities. This diet promotes complex carbohydrates (fruit, grains, etc.) and limits simple ones (sugars, honey, alcohol.) The most controversial part of the diet is its prohibition on nuts and fish, which some researchers claim actually protect the heart. The Ornish diet is 10% fat, 20% protein, and 70% carbohydrates.
Urinary excretions of calcium and acids were correlated positively with intakes of animal and nondairy animal protein but were correlated negatively with plant-protein intake, possibly because of the alkaline nature of plant foods. A change in blood acidity caused by a hign-protein diet accelerates osteoporosis by depleting bones of calcium, phosphorous, and sodium.
An optimal diet is low in fat, low in simple carbohydrate, and high in complex carbohydrates.
When you switch from a diet hign in fat, animal protein, and simple carbohydrates to a low-fat, whole foods diet, you eat less fat, you eat fewer calories without eatind less foods. The high fiber contents of fruits vegetables, grains, and beans reduces insulin levels.
Dean Ornish. On dangers on Atkin's diet. VegSource Interactive Inc. 2002. Available URL from:http://video.google.com/videoplay?docid=5674462438240127907
브라만의 채식풍습
The traditional Indian diet that consisted of course grains and fresh fruits and nuts was healthy. The traditional Indian diet that consisted of course grains and fresh fruits and nuts was healthy.
Indian people believe that purity is influenced by what we eat. The higher up in the caste system that you look the more fixated on purity the individuals
become. The food that a person eats, avoids, and accepts can tell much about that person including their caste.
Among all the caste layers the cow is sacred and is not to be harmed and considered impure if eaten. The products produced by the cow, milk,
ghee, though can be consumed and are considered very good for you, even the feces and urine is considered sacred to the people, beef is never consumed.
The Brahman's are almost strictly vegetarian since they are the purist of the castes and do not wish to pollute themselves with the meat. Kshatriyas do eat non vegetarian's meals including eggs and fish and high protein meals and consume alcohol in line with their warrior image. Vaishyas and Shudras also eat a more regular diet of meat than the higher casts.
Jacob Trull. Religion, Caste, and Nutrition of India. 2006 .Available URL from:www.as.ua.edu/ant/bindon/ant476/papers/trull.pdf
아침식사의 중요성
Many people believe that they will lose weight if they skip meals, but that isn't a good idea. Healthy breakfast should contain some protein and some fiber. A good example of a healthy breakfast might be something simple like a hard boiled egg, an orange, and a bowl of whole grain cereal with soy milk.
If you don't like to eat breakfast, you can break breakfast up into two smaller meals. Eat a hard boiled egg at home, and an hour or 2 later, take a break from work and snack on an apple and a handful of healthy nuts like pecans or walnuts.
Shereen Jegtvig. Don't Skip Breakfast. In:About: Nutrition. Available URL from:http://nutrition.about.com/od/nutrition101/a/breakfast.htm
Beakfast consumption may improve cognitive function related to memory, test grades, and school attendance. Breakfast eaters generally consumed more daily calories yet were less likely to be overweight. Ahealthful breakfast should include high-fiber and nutrient-rich whole grains, fruits, and dairy products.
Rampersaud GC, Pereira MA, Girard BL, Adams J, Metzl JD. Breakfast habits, nutritional status, body weight, and academic performance in children and adolescents. J Am Diet Assoc. 2005 May;105(5):743-60; quiz 761-2
체중감량식
VLED (Very Low Energy Diet) has many advantages to rapid weight loss achieved with the use of a modern very low energy diet, including the fact that rapid weight loss is a motivating factor, that the mild ketosis that occurs not only suppresses hunger, but also slows protein loss and that adherence is easier with a structured dietary regime. VLEDs are dietary preparations that provide all nutritional requirements together with between 1845 and 3280 KJ (450 and 800 Kcal) per day. An individual takes this meal replacement three times daily as a substitute for breakfast, lunch and dinner. In addition, a bowl of non-starchy vegetables once daily provides some fibre and helps to satisfy the social aspect of eating. A teaspoon of oil on the vegetables contracts the gall bladder to minimise the risk of gall stone formation.
Delbridge E, Proietto J. State of the science: VLED (Very Low Energy Diet) for obesity. Asia Pac J Clin Nutr. 2006;15 Suppl:49-54.
금식
Brief fasting results in a large protein loss in the liver, but not in the muscle. In muscle, the noncontractile proteins are readily deraded with brief fasting. But, with prolonged fasting, the contractile proteins are lost. (447)
Issues in evergy nutriton
One aspect of obesity is the question of the energy cost involved in in the formation of energy stores. Deposition of various nutrients into energy sotores requires the expenditure of energy. Energy is required for the sysnthesis of glycogen and triglycerides. The energy cost of depositing dietary fat into adipose tissue is relatively low; the energy used for this process is equivalent to about 3.0% of the total amount of energy contained in the TGs. The energy cost of depositing dietary carbohydrates as glycogen is equivalent to about 7.0% of the energy contained in the carbohydrate. The energy cost of converting dietary carbohydrate to TGs is high; it is equivalent to about 23% of the energy of the carbohydrate.(Sims and Danforth, 1987). These figure indicate that a person desiring to build up his or her stores of fat could more effeciently do so by consuming excessive amounts of fat rather than excessive amounts of glucose. (305-6).
현대 식물의 영양결핍
The vitamine and mineral content of fruits and gegetables grown conventionally in the U.S., is generally lower than levels reported in the 1930's or 50's.
미네랄을 많이 함유한 식물
Broccoli, cranberry, Grape,
비타민B를 많이 함유 yeast:
Iron overload 는 남자 성인의 1/8 에서 있다. Men who have more than 10 mg's of iron per day may have an increased risk of heart disease.
Algea: source of FFA for fish.
영양이 유전발현에 영향 준다
Wheat에서 vit D 추출
Nutrient의 3 조건: Glyconutrients, antioxidant, vitamine+minerals
Steve Nugent. 2007 Health Care Professionals Training Korea (Lecture). Deagu. Jan. 13, 2007.