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vendredi 22 juin 2012

Vitamine D



Traditionally living populations in East Africa have a mean serum 25-hydroxyvitamin D concentration of 115 nmol/l





Martine F. Luxwolda,




Remko S. Kuipers,




Ido P. Kema,




D. A. Janneke Dijck-Brouwer



and Frits A. J. Muskiet
British Journal of Nutrition,
FirstView Articles
 



http://journals.cambridge.org/action/displayAbstract?aid=8478473

jeudi 21 juin 2012

FODMAP vous connaissez? Ces sucres provoquent essentiellement un excès de gaz


FODMAPs (Fermentable Oligo-, Di-, and Mono-saccharides,And Polyols) are short-chain carbohydrates that are:
  • Osmotically active, so they, after ingesting, drag water from the intestinal vessels into the intestinal lumen, thus causing diarrhea
  • Fermentable (degradable by intestinal bacteria yielding large amount of gases, like hydrogen or carbon dioxide, thus causing abdominal bloating






FODMAPs include:
  • Oligosaccharides:
    • Fructans - chains of fructose with one glucose molecule on the end. Only minimal amounts of fructans may be absorbed in human intestine. They may interfere with absorption of fructose, thus aggravating symptoms in fructose malabsorption. Fructans-rich foods are: wheat (white bread, pasta, pastries, cookies), onions, andartichokes; other not commonly problematic foods with fructans are asparagus, leeks, garlic, chicory roots and chicory based coffee substitutes. Fructans with over 10 molecules of fructose in a chain are known as inulins and those with less than 10 fructoses are referred as fructo-oligosaccharide (FOS) or oligofructose. Fructans cause problems mainly in fructose malabsorption.
    • Galactans (like stacchyose and raffinose) are chains of galactose molecules with one fructose molecule on the end. They act much like fructans. Main galactans-rich foods are legumes (soy, beans, chickpeas, lentils), cabbage and brussel sprouts.
  • Disaccharides:
    • Lactose (milk sugar). Lactose is in dairy products, but it may be also found inchocolate and other sweets, beer, pre-prepared soups and sauces, and so on. Lactose is poorly absorbed in lactose intolerance, SIBO and in small intestinal inflammation (Crohn’s disease, celiac disease).
  • Monosaccharides:
    • Fructose (fruit sugar). Fructose-rich foods are honey, dried fruits like prunes, figs, dates, or raisins, apples, pears, sweet cherries, peaches, agave syrup, watermelon, papaya. Fructose is often added to commercial foods and drinks as high fructose corn syrup (HFCS). Fructose causes symptoms even in healthy people, if ingested in excess, especially in fructose malabsorption, but also in SIBO.
  • Polyols, also known as sugar alcohols (appearing as artificial sweeteners in commercial foods and drinks):
    • Sorbitol  may appear in “sugar-free chewing gum”, “low calorie foods”; naturally it appears in stone fruits: peaches, apricots, plums).
    • Xylitol naturally appears in some berries. A pack of chewing gum containing sorbitol or xylitol may cause bloating or diarrhea in a healthy child and especially in persons with fructose malabsorption or SIBO.
    • Other polyols, like mannitol, isomalt, erithrytol, arabitol, erythritol, glycol, glycerol, lactitol, ribitol, may be problematic in fructose malabsorption and SIBO.

IMC et circonférence de la Taille: des mesures simples du risque

High fat diet and your gut microbiome

I am not convinced that high fat diet is paleo. On the contrary our ancestors did have gathered and hunt strenuously to find fat.
Jeff Leach has a point in his blog
http://paleobioticslab.com/can-a-high-fat-paleo-diet-cause-obesity-and-diabetes-maybe-unless/
And I totally agree with his paper in the Brit J of Nutrition:
http://journals.cambridge.org/download.php?file=%2FBJN%2FBJN103_11%2FS0007114510000966a.pdf&code=2d62454c1b7280b300828a47df480146
We have a lot to learn about the role of gut flora in low level inflammation which is a key of chronic diseases.

Protéines végétales ou animales?

C'est une question classique notamment quand on discute des légumineuses. Outre le fait que les légumineuses sont souvent très mal digérées, il y a un problème calorique.

Pour ingérer 100g de protéines il faut 320g de blanc de poulet et 1125 g de pois chiches.

Car il y a trois fois plus d'hydrates de carbone que de protéines dans les pois chiches...

Soit 530 cal avec le poulet et 1850 cal avec les pois chiches.


http://paleopot.com/2012/06/picture-this-protein-comparison-chicken-vs-chick-peas/

http://www.veganpeace.com/nutrient_information/nutrient_content_tables/display_tables/legumes/legumes.htm

Salades: privilégier les assaisonnements entiers

Les matières grasses aident à l'absorption des caroténoïdes... La belle affaire pour les vendeurs d'huiles végétales. Je suis certain qu'on va me poser et me reposer la question.
Assaisonner avec une huile d'olive non filtrée c'est à dire riche en vitamine E et en polyphénols c'est déjà très bien.
Mais il y a mieux, faire un guacamole, avec oignons et citron. Ou bien faire une sauce avec une tapenade. Bref privilégier les aliments entiers même pour l'assaisonnement car ils contiennent beaucoup plus de micronutriments et beaucoup moins de calories...
http://onlinelibrary.wiley.com/doi/10.1002/mnfr.201100687/abstract
http://sante.lefigaro.fr/actualite/2012/06/20/18456-pour-faire-plein-nutriments-pensez-lhuile