The first part is the truth of the whole valley.
Part II Cereal Brain Rehabilitation Program
The third part bid farewell to the grain brain
In many cases, the root of brain diseases is mainly diet: many nerve pains are often caused by eating too much carbohydrates and too little healthy oil by mistake. Poor diet can lead to obesity and diabetes, and the brain will also be affected.
Alzheimer's Harmo's disease (also known as brain degeneration, Alzheimer's Harmo's disease), the first disease of nervous system, has been described as type 3 diabetes since 2005. Until recently, studies have shown a correlation between poor diet and Alzheimer's disease.
Metabolic process of the body: Glucose is the main energy source of most cells in the body, and it is always scarce. This enables us to develop the ability to store glucose and convert other substances into glucose. When necessary, human body can transform fat and protein into glucose through gluconeogenesis, but it needs more energy than starch and sugar. The absorption of glucose by human cells requires the permission of the pancreas to produce insulin. The function of insulin is to transport glucose in blood to muscles, fat and liver cells. Healthy normal cells are highly sensitive to insulin. However, due to the continuous intake of glucose, cells have been exposed to high levels of insulin. At this time, cells reduce the number of surface receptors to cope with high levels of insulin. In other words, cells become less sensitive to insulin and develop a disease called insulin resistance. This will make cells ignore insulin and fail to lower blood sugar. Then the pancreas responds accordingly and secretes more insulin, so that sugar needs a higher level of insulin to enter the cells. This cycle will eventually develop into type 2 diabetes.
In addition, insulin is an anabolic hormone. This means that it stimulates growth, promotes the formation and storage of fat, and is a hormone that promotes inflammation. When the insulin level is high, it will adversely affect other hormones and increase or decrease hormones. This weakens the body's ability to return to normal metabolism.
Diabetes is related to heredity, that is, once cells can no longer tolerate hyperglycemia, heredity can determine the difficulty of developing diabetes. 1 Diabetes is considered as an autoimmune disease-only 5% of the total. 1 Diabetic patients do not secrete insulin because their immune system attacks and destroys pancreatic cells that produce insulin. Therefore, 1 diabetic patients need to inject this hormone every day to maintain blood sugar balance. 1 type diabetics are usually diagnosed in childhood or adolescence, while type 2 diabetics are diagnosed in adulthood after being damaged by excessive glucose for a long time. After diet and lifestyle changes, type 2 diabetes can be reversed, but type 1 cannot.
Insulin resistance can trigger the formation of plaques in patients' brains. These plaques are formed by the accumulation of a special protein, which fundamentally supports the brain and replaces normal cells. Diabetes patients are at least twice as likely to develop Alzheimer's disease as the general population.
Patients with Alzheimer's disease usually have the following conditions:
The author thinks that gluten allergy is the biggest and most hidden threat to human health, and gluten is the culprit of many diseases, not only dementia, but also epilepsy, headache, depression, schizophrenia, attention deficit hyperactivity disorder and even decreased sexual desire.
Celiac disease is a chronic small intestinal malabsorption syndrome, which is caused by children's intolerance to gluten, which is an autoimmune disease. More and more studies have confirmed the correlation between gluten allergy and nervous system disorder. Even people who are not allergic to gluten can digest gluten normally.
At present, there are two misunderstandings:
Many studies have shown that high cholesterol can reduce the risk of brain diseases and prolong life. For the same reason, a high-fat diet (healthy fat, non-trans fat) is very important for health and the peak of brain function. Cholesterol is an important nutrient element in the brain, which is very important for the function of neurons. It is the basic substance of cell membrane. It is an antidote, an important brain supporting element such as vitamin D, and a precursor of steroid hormones. It is also considered as an important fuel for neurons. Neurons cannot produce cholesterol by themselves, and rely on specific carrier proteins in the blood to transport cholesterol. This carrier protein is low density lipoprotein, which is related to coronary heart disease and oxidized low density lipoprotein. Low density lipoprotein will be destroyed by glucose.
Inflammation:
When some kind of physical stress appears, our body's natural reaction is swelling and pain, which is a sign of the inflammatory process. When there is something wrong with the inflammatory reaction, it will produce various chemicals that directly poison our cells. This causes the cell function to weaken, and then the cell is destroyed. Scientific research shows that inflammation is the root cause of morbidity and mortality related to coronary heart disease, cancer, diabetes, Alzheimer's disease and other chronic diseases you can think of.
The core of chronic inflammation is oxidative stress, which is a kind of "rust" in organisms. When an oxygen atom loses an electron and becomes a free radical, it tries to gain electrons from other molecules, which is the oxidation process. Anything that reduces oxidation can reduce inflammation, and vice versa. So antioxidants are very important. Some nutrients, such as vitamin C, vitamin A, vitamin E, etc., will provide electrons to free radicals to prevent free radicals from harming human cells. Some foods we eat are rich in antioxidants, such as plants, berries and nuts. Turmeric can also reduce inflammation and has been used as a medicine for two thousand years.
Human DNA contains codes that produce detoxification chemicals. Turmeric and omega -3 DHA can enhance gene expression and act as powerful antidotes. Exercise and sleep are also powerful DNA regulators. Cholesterol-lowering statins (such as Lipitor, Codine and Simvastatin) are used to reduce the overall degree of inflammation, but new research shows that statins may reduce brain function and increase the risk of heart disease.
Gluten is a kind of compound protein, which is used as an adhesive to bind the flour ground from grain together. Gluten exists in many grains, including wheat, rye, barley, pelt wheat, kamut and most of the broken and dried mixed grains (bulgar). Gluten is not only used in food processing, but also in personal care products. Gluten consists of two races in protein-gluten and gliadin. A person may be allergic to protein of two races. Gliadin consists of 12 different smaller units, any of which may cause allergic reactions and inflammation.
Celiac disease, also known as oral inflammatory diarrhea (oral inflammatory diarrhea), is an allergic reaction to cereals, especially to the small intestine, which is the most serious reaction to gluten. People will carry the gene of mild gluten intolerance, which will increase the possibility of gluten allergy. Gluten allergy can also affect the skin and mucous membrane, and also cause blisters in the mouth. It may affect every organ of the body. Even if a person does not have celiac disease, if he is allergic to gluten, he may not have gastrointestinal problems, but other parts of the body (including the brain) may also have problems. Gluten allergy can increase the production of inflammatory cytokines, which are the core factors of neurodegenerative diseases.
Modern food production enables us to grow grains with gluten content 40 times higher than that of decades ago. Modern gluten grains are more addictive than ever before. Gluten enters the stomach and becomes a polypeptide that can cross the blood-brain barrier. Once they are accepted, they will combine with morphine receptors in the brain to produce a pleasant feeling, which is the same as that of opiates.
For most of the past 2.6 million years, our ancestors' diet included game, seasonal vegetables and occasional berries. At present, most people's diet is mainly cereals and carbohydrates, which contain gluten. The diet of ancestors is not necessarily good. The glycemic index reflects the index to measure the rising speed of blood sugar level after eating a specific type of food, and its range is 0- 100. The higher the value, the faster the speed. Its reference point is glucose and its glycemic index is 100. Among a slice of whole wheat bread (7 1), a snickers bar (55), a teaspoon of pure sugar (68) and a banana (54), the glycemic index of whole wheat bread is the highest among the four substances.
Signs of gluten allergy:
Gluten food:
Human demand for carbohydrate diet is actually zero; We can live with the lowest amount of carbohydrates, and the liver can supply us with the carbohydrates we need. But we can't stay away from fat for long. Fat-not carbohydrates-is the first choice of human metabolism, which has always been the case in human evolution. We have been eating a high-fat diet for the past 2 million years. It was not until 1 10,000 years ago that agriculture appeared that our food supply was rich in carbohydrates. Fish contains a lot of omega-3 fatty acids, and olive oil, linseed oil and walnut oil are also rich in omega-3 fatty acids. People who regularly eat edible oil rich in omega -6 fatty acids have twice the risk of dementia. Eating oil rich in omega -3 fatty acids can offset the adverse effects of oil rich in omega -6 fatty acids.
The ratio of omega -6 fatty acids to omega -3 fatty acids consumed by our hunting ancestors was about 1: 1, and now our intake ratio is 10-25 times higher. Seafood is a good source of omega -3 fatty acids, as well as beef, mutton, venison and buffalo. Advocate grazing and feeding wild cattle and fish instead of grain. Omega -3 fatty acids and monounsaturated fatty acids can reduce inflammation, while modified hydrogenated fatty acids commonly used in food can aggravate inflammation. Some vitamins, especially vitamins A, D, E and K, need fat to be effectively absorbed by the human body. Lack of these important vitamins is related to brain diseases and many other diseases.
We produce 2000 grams of cholesterol every day. Foods rich in cholesterol will reduce the production of cholesterol in the body. The production of cholesterol by human body is a series of complex biochemical processes, just like taxing the liver. The more cholesterol our bodies like to eat.
Equal calories do not mean equal metabolism. Glucose is the simplest form of sugar, sucrose is a mixture of glucose and fructose, and fructose only exists in fruits and honey. The liver processes fructose in sugar, while glucose is processed by every cell in the body. Fructose has the lowest glycemic index among natural sugars, but excessive intake of fructose will have a longer-term impact. Fructose is related to impaired glucose tolerance, insulin resistance, hyperlipidemia and hyperlipidemia.
Saccharification refers to the combination of sugar molecules with protein, fat and amino acids. Advanced glycation end products are considered to be the key factors of skin aging. Our goal is to slow down the saccharification process. High glycation is related to cognitive decline, kidney disease, diabetes, vascular disease and aging. The best way to prevent the late saccharification is to reduce the available sugar in the human body first.
The fatter the body, the smaller the brain capacity.
Neurogenesis is controlled by DNA, especially chromosome 1 1, which encodes a kind of protein called "brain-derived neurotrophic factor", and plays a key role in generating new neurons, protecting existing neurons, and promoting synaptic formation and establishing connections between neurons. Genes that activate brain-derived neurotrophic factor are controlled by a series of living habits, including physical exercise (especially aerobic), calorie restriction (reducing calories by 30%), following ketogenic diet (reducing carbohydrates) and some additional nutrients, such as curcumin (antioxidant, anti-inflammatory, antifungal and antibacterial activities), omega-3 fatty acids and DHA (200-200% per day). Meditation is also beneficial.
When the level of free radicals is high, it will start a special protein called Nrf2 in the nucleus, and this protein will open the valves of the most important antioxidant components and detoxification enzymes in the body. Curcumin, green tea extract, silymarin, bacoba extract, DHA, sulforaphane (contained in broccoli) and hypnotic nightshade can activate Nrf2 mechanism.
The author gives examples to prove that gluten-free diet is useful for treating behavioral and motor disorders, autism, depression, headache and so on.
7 kinds of brain tonic: DHA, resveratrol (red wine), turmeric, probiotics, coconut oil, a- lipoic acid and vitamin D.
Exercise: Simple exercise is also effective.
Sleep quality and sleep duration affect all systems of the body, especially the brain. Sleep can determine how much we eat, our metabolic rate, our fatness, whether we can overcome infectious diseases, our creativity and insight, our ability to cope with stress, our speed of processing information and learning new knowledge, and our ability to organize and store memories. Scientists have found that lack of sleep for a week will change the functions of 765,438+065,438+0 genes, some of which are related to stress, inflammation, immunity and metabolism.
Physiological rhythm is the core of our health. At the age of six weeks, we all set up a repetitive behavior pattern, which is associated with the routine of day and night, and this pattern will remain unchanged for life. Leptin fundamentally regulates the body's inflammatory response and helps to determine whether we crave carbohydrates. Sleep has a great influence on leptin. Corresponding to leptin is hunger hormone, which is secreted during gastric emptying and can increase appetite. When men don't get enough sleep, hunger hormone levels will rise.
10. A new way of life
A four-week action plan to achieve four goals:
Before starting a diet plan, it is best to do the following checks. Do these checks after the four-week plan is completed. It may take several months to see the great improvement of these indicators, especially glycosylated hemoglobin.
Supplement: Probiotics should be taken on an empty stomach, and other supplements can be taken with or without meals. It is best to take water-soluble supplements with faster metabolism such as turmeric and resveratrol twice a day. Vitamin D and DHA are oily supplements, and it is best not to take them on an empty stomach once a day. Although the dosage of each supplement is suitable for adults and children, it is best to consult a children's doctor.
Clean up gluten-containing foods, including whole wheat bread, noodles, pasta, cakes, baked goods and various grains.
Various processed carbohydrates, sugar and starch: corn, yam, potato, sweet potato, potato chips, biscuits, cookies, cakes, muffins, pizza dough, cakes, doughnuts, sugary snacks, candy, energy bars, ice cream/juice custard, jam/jelly/preserves, tomato sauce, spread processed cheese and juice.
Bagged food marked with "fat-free" or "low-fat" margarine and vegetable shortening contains any commercial brand edible oil (soybean oil, corn oil, cottonseed oil, rapeseed oil, peanut oil, safflower oil, grape seed oil, sunflower oil, rice bran oil and wheat germ oil)-even organic food is not acceptable.
Non-fermented soybeans (such as tofu and soybean milk) and processed bean products (foods containing "soy protein isolate" in the ingredient list; Avoid soy cheese, soy burgers, soy hot dogs, soy chicken nuggets, soy ice cream and soy yogurt.
Be careful of those foods marked "gluten-free". Gluten in many foods marked as "gluten-free" is replaced by other ingredients during processing-such as corn starch, corn flour, rice starch, potato starch or cassava starch, which are unfavorable to people and make blood sugar rise greatly, and contain a small amount of gluten.
Buy the following foods:
Healthy fats and oils: extra virgin olive oil, sesame oil, coconut oil, grass-fed butter and organic or pasture butter, Indian ghee, almond milk, avocado, coconut, olive, nuts and nut jam, cheese (except blue cheese) and some seeds (flax seeds, sunflower seeds, pumpkin seeds, sesame seeds and chia seeds).
Protein: Whole eggs, wild fish (salmon, black cod, salmon, grouper, herring, trout and sardine), shellfish and mollusks (shrimp, crab, lobster, mussel and clam).
Vegetables: green leafy vegetables and lettuce, kale, spinach, broccoli, beet, cabbage, onion, mushroom, cauliflower, Brussels sprouts, (sour) pickles, artichokes, alfalfa sprouts, green beans, celery, Chinese cabbage, radish, watercress, etc.
Low-sugar fruits: avocado, sweet pepper, cucumber, tomato, zucchini, pumpkin, eggplant, lemon and lime.
Herbs, spices and condiments: Use mustard sauce, horseradish sauce, tapenade and salsa instead of tomato sauce and chutney, but it must be gluten-free, wheat-free, soybean-free and sugar-free.
The following foods can be eaten in moderation (once a day, or ideally several times a week):
Gluten-free cereals: amaranth, buckwheat, rice (brown rice, white rice, wild rice), millet, quinoa, sorghum and thrush.
Beans (beans, lentils, peas) can eat chickpeas.
Carrots and parsnips
Sweet fruit (whole): Berries are the best. Beware of sugary fruits, such as apricots, mangoes, melons, papaya, plums and pineapples.
Milk and cream made from milk: used in cooking, coffee and tea in small quantities.
Cottage cheese, yogurt and sour milk wine: a small amount is used for cooking or sweating.
Sweetener: natural stevia and chocolate (please choose dark chocolate with cocoa content above 70%).
Wine: one glass a day, red wine is the first choice.
Eat more eggs.
Optional fasting: It is ideal to fast for a whole day before the start of each week. Don't eat or drink plenty of water for 24 hours.
Keep the carbohydrate intake at 30-40 grams per day for 4 weeks, and then increase it to 60 grams per day.
Avoid eating out.
Exercise at least 20 minutes a day, 3-5 times a week.
Sleep: keep regular sleep habits; Identify and control the ingredients that are not conducive to sleep; Arrange dinner time reasonably (eat about 3 hours before going to bed); Diet method; Try bedtime snacks; Beware of subtle stimuli; Decorate the bedroom furnishings; Use drugs that help you sleep.
1 1. Eat a healthy brain.
Drink water: drink pure water, and the amount of pure water you drink every day is half of your body weight.
Formula: omitted
After reading:
Since the author speaks wonderfully, I think he should have a healthy posture. I googled the author's name (David Perlmutter) on the Internet, and found that the top companies are all websites related to the author. I also saw an article published on NYMAG, and interested friends can read it for themselves. I will probably summarize the views of the article. The article mainly says that the author's scientific research results are not credible, and there are not many influential papers published in major magazines and publications. Some of the ideas mentioned in his book, as well as the diet he advocated, are far from being tested by enough research. Moreover, he has participated in several enterprises and sold his own products, which are very expensive. Kristin Loberg, another author of this book, is not a scientist, but a specialized science writer.
Article link:
/sciencefus/2065438+05/06/Problem and Cereal Brain Doctor. html
In fact, someone has mentioned a weight loss plan before, that is, eating less or even not eating staple food. In fact, the popular muscle-building diet now is to eat high protein and eat less carbohydrates. It's really easy to lose weight in the short term, but I don't know if it will rebound or cause harm to the body if it persists for a long time. We should do more research before trusting the author and adopting his diet plan. After all, the body is our own.
Finally, attach the author's photo: