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Jack Norris Kasvisruokavalio Veganismi

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#1 Mikko Lahtinen

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Lähetetty 01 helmikuu 2013 - 00:16

Tässä tammikuun loppupuolella Jack Norris on kirjoitellut mielestäni useammankin hyödyllisen tekstin, joten laitan niitä omaan ketjuunsa, johon voi sitten jatkossakin laittaa vastaavia. Toki vanhempiakin voi kaivella.

 

Riittävästä B12-annoksesta (eriyisesti vähän iäkkäämmillä) ja syanokobalamiinin toimivuudesta:

 

The takeaway messages:
 
1. Even in people 65 years and older, cyanocobalamin worked in only two weeks time.

2. It might be a good idea to increase B12 recommendations for people 65 and older to 500 µg per day, rather than the 25 to 100 µg per day that I recommend for all adults.

3. Cyanocobalamin was effective even for ex-smokers. There were not enough current smokers in the study to determine the effectiveness for them.

 

Cyanocobalamin in People 65+

 

Tuossakin sivutaan B12-aihetta:

 

Meta-Analysis of Vegans & Homocysteine

 

Sitten A-vitamiinista kasvisruokavaliossa:

 

Vitamin A: A Neglected Nutrient by Many Vegans?

 

Sieltä vähän Jackin omia kokemuksia mahdolliseen puutokseen liittyen:

 

I recently became more concerned about vitamin A, quite literally, by accident. Early last Fall, I twice got up in the middle of the night and walked straight into my bedroom door that was halfway open, face-first!

 

Over the previous year or so, I had slacked off on vitamin A, relying only on a bit of shredded carrots on salad and mangoes on most days. In mid-November, I decided I needed to make a real effort to add more yellow vegetables to my diet and started eating sweet potatoes every day. A few weeks later, I realized that I had been having no trouble seeing the bedroom door at night. I wondered if there was a connection to what seemed to be my improved night vision.
 
In checking out whether it was likely that my apparent change in night vision was possibly caused by eating more beta-carotene, I was reminded that vitamin A metabolism is involved with immune function. When vegans get sick easily, I tell them to think about more zinc or protein, neglecting any concern about vitamin A. (Interestingly, vitamin A metabolism appears to rely on zinc.)

 

Vitamin A deficiency symptoms begin with night blindness, and if it progresses, can lead to the more severe eye problems of corneal ulcers, scarring, and blindness (2). Vitamin A is also important for growth and development in infants and children, and for red blood cell formation (2).

 

Itse en ainakaan ole havainnut mitään hämäränäön heikkenemistä. Päinvastoin, uskoisin, että se on tässä vuosien rullatessa ennemmin hieman parantunut. Toki sitten syönkin huomattavasti enemmän näitä kasveja kuin Norris aikoinaan tekstinsä perusteella teki. Ilmeisesti elimistön kyky valmistaa A-vitamiinia esiasteista on myös hyvinkin yksilöllistä.

 

Norris kirjoitteli vähän aikaa sitten myös liotuksen sekä kypsennyksen hyödyllisyydestä liittyen haitallisten yhdisteiden vähentämiseen palkokasveissa ja pähkinöissä. Pähkinöiden suhteen juttu on pikkuisen arvailun varassa, mutta palkokasveihin liittyen hyvää asiaa.

 

Part 1: Soaking – Nuts

 

Sieltä vähän summausta:

 

The first review said that ten hours of incubating California small white beans at 140°F (60°C) resulted in an almost complete loss of phytic acid, with 75% being hydrolysed (broken into phosphorus and inositol) and 25% being diffused into the water. Germination reduced phytic acid by over 60% in garbanzo beans and over 40% in soy beans. Boiling reduced phytic acid in soybeans by 40%. Soaking for 12 hours in room temperature water reduced phytic acid by 7.7, 8.1, 13.2, and 19.1%, respectively, for black-eyed beans, red kidney beans, mung beans, and pink beans. Soaking for 18 hours reduced it by 52.7, 69.6, and 51.7% in pinto, Great Northern, and red kidney beans. So, as far as legumes go, soaking for 18 hours appears to be fairly effective at reducing phytic acid levels (1).
 
Another review (2) showed that soaking maize for 24 hours reduced phytic acid by about 50%, with most of the reduction occurring in the first hour. It said that soaking also removes other anti-nutrient factors such as saponins, trypsin inhibitors, and polyphenols.
 
Given the above, I would say that if nuts are high in phytic acid, soaking is likely to reduce it. And because vegans’ zinc intakes tend to be marginal, increasing the zinc absorption from nuts would be great. Personally, I prefer to just take a supplement with zinc to make sure I get enough rather than worrying if I’m absorbing enough from the food I eat.

 

Part 2: Soaking – Beans

 

Pari lainausta:

 

Soaking reduces the amount of oligosaccharides in beans. But how does it compare to simply cooking? Unfortunately, in the time I had to search, I did not find a study that compared soaking and cooking to only cooking. But I did find a study that compared the oligosaccharide reduction in pinto beans among different preparation methods (1):
 
- Soaking for 18 hours: 10% reduction
 - Soaking for 18 hours, then boiling for 90 minutes: 50% reduction
 - Soaking for 18 hours, then autoclaving for 30 minutes: 57% reduction
 
Autoclaving is approximately the same as pressure-cooking.

 

It should also be noted that in their comments, the authors of the study above say, “Soaking of Great Northern, kidney, and pinto beans and their subsequent boiling for 90 min decreased the amount of [the oligosaccharides] raffinose and stachyose by 70-80%. In marked contrast, sucrose, raffinose, stachyose, and verbascose contents increased [emphasis added] following the cooking of red, Bengal, black, and green grams (1).”

 

"Grams" tarkoittaa tässä yhteydessä ilmeisesti linssejä.


  • cgs tykkää tästä

#2 Mikko Lahtinen

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Lähetetty 07 toukokuu 2013 - 23:26

Laitetaan nyt tännekin Jack Norrisin mietteitä korealaistutkimuksesta, jossa tutkittavien pääteltiin saavan kohtalaisen määrän B12-vitamiinistaan kasvispohjaisista lähteistä. Jälleen se hygienia...

 

Fermented Foods

 

Because bacteria produce vitamin B12 and fermented foods are generally fermented using bacteria, there are many rumors regarding vitamin B12 being in fermented foods. To my knowledge, no vitamin B12-producing bacteria is required for any fermented food and, therefore, any fermented food that contains vitamin B12 does so via contamination. Because the human colon contains vitamin B12-producing bacteria, it is possible for B12-producing bacterial contamination to occur during food preparation, particularly in places that do not have high levels of cleanliness. To my knowledge, no fermented plant food in Western countries has been found to contain relevant amounts of vitamin B12 analogues.

 

Korean Centenarians

 

A 2010 paper from Korea (1) showed that Korean centenarians (people who live to be 100 years old) who ate only small amounts of animal products had normal vitamin B12 levels. The researchers measured the B12 content of plant foods using a biological assay and found many of the fermented foods and seaweeds to contain vitamin B12 analogues, which they considered to be active. They determined that the centenarians were getting about 30% of their B12 from plant foods and that it was a physiologically important amount.

 

This could be the case, especially given that the subjects ate fermented foods at almost every meal, much of which is homemade kimchi that, according to the researchers, is fermented for at least 10 months.

 

While this study is very interesting, unless kimchi produced in western countries is reliably shown to lower MMA levels, it would not be wise to rely on it as a significant source of vitamin B12.

 

B12 in Fermented Foods: Korean Centenarians

 

Tukimuksesta:

 

Korean centenarians were obtaining approximately 30% of their dietary vitamin B12 from foods of plant origin. In addition, although average daily vitamin B12 intake (3.73 μg/day) of Korean centenarians was similar or less than that of female subjects aged 85 and older in Austria (3.9 μg/day) or UK (4.3 μg/day) [47], the prevalence of vitamin B12 deficiency in our cohort was not found to be higher when compared to cohorts in Western nations [9]. The primary food source of vitamin B12 was clearly meat, eggs, and fish, which provided two thirds of total vitamin B12 intake, and the next most popular food source was soybean-fermented foods, providing 13.9% of intake, followed by seaweeds, at 10.2%, and Kimchi and dairy products at 4.5% and 3.7%, respectively.

 

It is well known that most older Koreans traditionally consumed a diet low in animal foods and low in fat, dominated by cereals and vegetables. Centenarians in Korea seem to have been keeping to this traditional dietary pattern with one recent study revealing that female Korean centenarians were consuming 87.1% of the foods in their diet from plant sources [9].

 

Since major conventional food sources of vitamin B12 are well known to be of animal origins, we expected a higher prevalence of vitamin B12 deficiency in Korean centenarians compared to that found in centenarians in Europe or North America where consumption on animal products is much higher. However, the prevalence of Korean centenarians with a low serum vitamin B12 (<200 pg/mL) level was found to be only 11.3% and those with a marginal level of serum vitamin B12 (200–340 pg/mL) numbered only 33.9%. When assessed with a cutoff value of 340 pg/mL, the prevalence of vitamin B12 insufficiency in Korean female centeanrians was 45.2% [9], similar to American centeanrians from Georgia [11] and Italian centenarians [35].

 

When dealing with the mystery of why a much greater percentage of Korean centenarians did not suffer from vitamin B12 deficiency, we found that commonly consumed traditional Korean soybean-fermented foods (such as Doenjang, Chungkukjang, and Ganjang), vegetable-fermented foods with fermented fish sauce (such as Kimchi), and seaweeds (such as laver) contained higher than expected levels of vitamin B12 . Surprisingly, almost a third of vitamin B12 intake in the centenarian diet was coming from the consumption of these traditional foods.

 

Discovery of Novel Sources of Vitamin B12 in Traditional Korean Foods from Nutritional Surveys of Centenarians



#3 Mikko Lahtinen

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Lähetetty 23 toukokuu 2013 - 21:32

Eipä tuo kirjoitus mielestäni ole Norrisin parhaimmistoa, mutta vihjaapa jälleen siihen suuntaan, että hän on ainakin välillä kovinkin innokas osoittamaan syyttävällä sormella vähärasvaisuutta, ja vieläpä melko hataran näytön pohjalta:

 

To Quit or Not to Quit Veganism: Part Two

 

Aiemminkin on muistaakseni ollut juttua tästä taipumuksesta Jackin kohdalla.



#4 cgs

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Lähetetty 24 toukokuu 2013 - 00:05

^vähärasvaisuus voi tuottaa ongelmia, jos kalorit jäävät turhan alas. Minusta tästä aiheesta näkyy paljon käyttäjäkokemuksia netissä, ja myös itselläni se oli osasyy siihen, että rupesin lipsumaan McDougallin dieetiltä. Nyt jatkan siitä uudestaan kokemuksista viisastuneena, koska joku maltillisempi juttu ei tunnu oikein toimivan, enkä rupea karppaamaankaan.

#5 Richard

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Lähetetty 24 toukokuu 2013 - 10:57

Mulla mennyt maku Norrisin juttuihin. Kaveri tekee varmasti fiksua työtä, ja auttaa monia, mutta tekee sen klassisen virheen ja kirjoittaa aiheista, josta ei mitään hajua. Välillä tulee juttua, siitä kuinka jollain vegaaneilla voi olla liian alhainen kolesterolia, nyt kuulemma kyseisin mimmin ongelma saattoi olla se, kun ei ollut ravinnon kolesterolia, jne. Syy miksi too mimmi feilas vegaani-dietillä on se, miksi se oli feilannut aiemminkin, jutut täyttä huuhaata. Ruohonjuuressa näke paljon tota vegevalmispitsasoyajuustolla/viherpirtelö jengiä, Ei mitään vikaa, mutta kenenkään ei pitäisi ihmetellä miksi homma voi sitten kusta terveydellisistä syistä. Naistenlehtiä lukevien vegaanien pitää tajuta, että noi viherpirtelöt ja smoothiet ovat nonsenseä. STARCH SOLUTION! Sitten kun naistenlehtiä lukevat vegaanit innostuvat perunoista ja kaurapuurosta alkaa homma toimimaan. 

 

starch-solution-diet.jpg


Forks Over Knives and Healthy Longevity: A Missed Opportunity for the Cholesterol Skeptics
http://healthylongev...-longevity.html

#6 Richard

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Lähetetty 24 toukokuu 2013 - 11:04

^vähärasvaisuus voi tuottaa ongelmia, jos kalorit jäävät turhan alas. Minusta tästä aiheesta näkyy paljon käyttäjäkokemuksia netissä, ja myös itselläni se oli osasyy siihen, että rupesin lipsumaan McDougallin dieetiltä. Nyt jatkan siitä uudestaan kokemuksista viisastuneena, koska joku maltillisempi juttu ei tunnu oikein toimivan, enkä rupea karppaamaankaan.

 

Juu, kyllä McDougall sanoo, että rasvaisia kasviruokia sopii syödä, jos on nuori ja laiha. Jos kalorien tarve tosi kova, niin ei muuta kuin starchin kanssa pähkinä-siemenlevitteitä, avocodoja ja jopa öljyjä (rypsi-seesam). Jos ei ole eettinen vegaani niin voi kovina treeni päivinä vetää vielä rasvaisen kala-palan, joka on kaloripommi (max 1 "myrkky"kala annos viikossa). 


Forks Over Knives and Healthy Longevity: A Missed Opportunity for the Cholesterol Skeptics
http://healthylongev...-longevity.html

#7 Blueteam

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Lähetetty 24 toukokuu 2013 - 11:28

Jollain oli siellä tosi hyvät kolesteroliarvot:

 

This means that low levels of cholesterol can indicate low unsaturated fats intake? I am asking because my HDL cholesterol is low, although I eat quite a lot of nuts, seeds, avocados and tofu. My results:
Total cholesterol – 109 mg/dL
HDL cholesterol – 42 mg/dL
LDL cholesterol – 55 mg/dL
Triglycerides – 58 mg/dL.


Health is a crown worn by the healthy people on their heads.





myös merkitty yhdellä tai useammalla näistä avainsanoista: Jack Norris, Kasvisruokavalio, Veganismi

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