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Eat less salt and sleep well.

It’s another seven -day house, and the information is here again! The cooking is very important to cook, eat less salt to reduce blood pressure; I can’t sleep in the middle of the night. I am afraid that I ca n’t eat it during the day; the asparagus is good for the asparagus, and it ’s too early to treat diabetes.

1

Can you eat less salt? Can!

The high intake of sodium in the diet is related to the increase in blood pressure. Therefore, the World Health Organization recommends that adults’ daily sodium -salt intake is less than 5 grams, which is equivalent to 2 grams of sodium per day.

For people with high blood pressure, this measure is very useful, but the long -term effects of salt reduction for the general population and the long -term effect of salt reduction have not yet been fully explored.

Recently published on BMJ’s charm analysis, the dose of reduced sodium salt intake and reduced blood pressure-reaction relationship and long-term effects, found that people with normal blood pressure can benefit from it!

The analysis from Queen Mary University in the United Kingdom has been incorporated into 133 research on the reduction of sodium salt intake and conventional diet. The relationship between intake and participants.

Participants’ sodium intake is estimated through 24 -hour urinary sodium excretion. This method can avoid food evaluation and bias brought by a single urine examination; blood pressure measurement includes systolic blood pressure and diastolic pressure.

It was found that the average 24-hour urine excretion of sodium reduction group participants decreased by 130 mmol (95%CI 115-145mmol), which is equivalent to taking about 2.99 grams of sodium and 7.61 grams of salt. The average pressure decreased by 4.26mmHg (95%CI 3.62-4.8mmHg; P <0.001) and 2.07mmHg (95%CI 1.67-2.48mmHg; P <0.001).

Dose-reaction analysis shows that the participants’ 24-hour urinary sodium excretion volume is reduced by 50 mmol, which is equivalent to less intake of about 1.15 grams of sodium and 2.93 grams of salt. mmHg; P <0.001) and 0.33 mmHg (95%CI 0.04-0.63mmHg; P = 0.03).

The results of the Asian group analysis show that various groups have responded to the intervention of sodium salt. Even people with blood pressure in the normal range can reduce blood pressure by reducing sodium salt intake.

For the same 24 -hour urinary sodium excretion, the elderly, non -white people, and people with higher compression pressure have more obvious response, and the decrease of systolic blood pressure -reduced sodium salt caused blood pressure to reduce blood pressure than white people than white people. Even more significant, this may be the result of different ethnic renal-vascular tension systems that are different from sodium salts.

57%of research intervention time is within 14 days, 21%of the intervention time is 15-30 days, 19%intervention time exceeds 30 days, and only 4%of research intervention time exceeds 6 months.

Analysis shows that compared with the 14 -day short -term intervention, the blood pressure brought by more than 14 days of intervention is greater (2.13 vs 1.05 mmHg). It may take several weeks to reduce the effect of sodium salt intake in diet to gradually appear. Short -term tests may not be enough to fully reflect the benefits of reducing sodium salt intake.

However, some comments have pointed out that each person’s 24 -hour urinary sodium excretion may be very different, and there is no use of 24 -hour dynamic blood pressure measurement as a result in the study. Therefore, there is still doubts about whether normal people can reduce the pressure of sodium salt. At the same time, it is necessary to further study the impact of salt reduction on the changes in blood pressure day and night, especially at night’s blood pressure. This factor has a greater impact on people’s prognosis.

2

Sleep sleeping well at night, eat random during the day? real!

Sleep is an important factor that affects cardiovascular metabolic health. The short sleep time and poor sleep quality are related to the increased risk of obesity, diabetes and cardiovascular disease.

However, the mechanism of sleeping and these diseases has not been completely determined, and diet may be an important part of it. Recently published a research on JAHA evaluated the relationship between sleep and women’s diet. It was found that sleeping at night is not good at night.

The foresight research initiated by the American Cardiology Society was incorporated into the data of 495 women. Researchers used the Pittsburgh Sleep Quality Index (PSQI) to evaluate the participants’ sleep quality and sleep seizures, and the severity of insomnia index (ISI) Evaluate the degree of insomnia of the participants and the use of concise food frequency questionnaires to evaluate the number and quality of the diet. Among them, higher PSQI scores indicate that the quality of sleep is poor, and the higher the ISI score indicates that the more severe the trouble of insomnia.

It was found that higher PSQI scores and unsaturated fat intake (B = -0.14, P <0.05), more total food intake (B = 14.9, P = 0.02), and add sugar intake compared Many (B = 0.44, P = 0.04) are related. Compared with women who are less than 15 minutes of sleeping and can easily fall asleep, the sleeping incubation period is greater than 60 minutes, and women who are difficult to fall asleep (B = 235.2, P <0.01), and the energy of intake is relatively compared Many (B = 426, P <0.01), but there are fewer all -valley foods (B = -0.37, P = 0.01). The more severe the degree of insomnia, the more food intake (B = 9.4, P = 0.02), and more energy intake (B = 17, P = 0.01), but total fat intake (B = -0.1555 , P = 0.01) and unsaturated fat intake (B = -0.11, P <0.01). Researchers pointed out that poor sleep quality is related to increased energy and low diet quality, which may increase the risk of cardiovascular metabolic diseases.

Although not found in this female study, the relationship between sleep and various constant nutrients, cellulose, and vegetables and fruits intake, in previous studies, it was found that sleep quality will affect men’s intake in these aspects, and sleep quality It may also be related to the increased risk of cardiovascular metabolic diseases.

Due to the close relationship between sleep and diet, future research may explore whether the effect of improving sleep quality can improve lifestyle intervention to prevent female obesity and cardiovascular disease.

3

Tomato asparagus diabetes really can really do? no!

Type 2 diabetes is also affected by genetic and environmental factors at the same time. For example, the metabolites of intestinal microorganisms and pollutants in the environment may affect the onset of type 2 diabetes.

Recently, researchers from France have found that 4-cresol (4-Cresol) is significantly negatively related to the risk of type 2 diabetes. It is speculated that this substance may be used for prevention or treatment of diabetes, and recently published on Cell Reports.

Researchers first used the gas chromatography-mass spectrometry (GC-MS) technology to conduct semi-quantitative targeted metabolic group analysis of 101 serum metabolites in 148 adult blood samples, and found that diabetic patients and health controlled people were found Inter-plasmid 4-censol levels are significantly different. The risk of 4-toloenol is related to the risk of type 2 diabetes. It is a metabolites generated by colon microbial fermented tyrosine and phenylalanine.

Studies in the cardiovascular metabolic model mice show that 4-toloenols with non-toxic levels in the medium and long-term injection can alleviate their obesity and glucose tolerance levels, reduce the levels of liver triglyceride and an empty blood glucose level, and increase the secretion of glucose irritation.

Further studies have found that the islet density and size of mice will increase under the stimulus of 4-toloenols, the proliferation of islet beta cells, the production of blood vessels, and the increasing islet. The sensitivity of insulin in mice is not affected by 4-toloenols. Incar cells, under the stimulus of 4-toloenols, insulin secretion and insulin content will increase, and β cells are proliferated, which is equivalent to using the level of pancreatic hyperglycemic peptide-1 (GLP-1). The mechanism behind these phenomena is associated with a two -substrate -specific tyrosine phosphate regulatory kinase A (DYRK1A).

<!-2586: Diabetic terminal page

4-Genols mainly exist in the environment in smoky food, tomatoes, asparagus, dairy products, coffee, black tea, wine, cigarettes, wood burning and tap water. Researchers emphasized that 4-toxicity can cause respiratory tract irritation and abnormal liver function, and a small amount can be killed. Tomato asparagus is good to eat every day, but I still want to treat diabetes a bit. Moreover, it is extremely low toxic doses in the experiment. Now it is really too early to use 4-toloenol diabetes!

Of course, this substance is still expected to become a new type of biomarker that predict type 2 diabetes. At the same time, due to close connection between 4-toloxol and intestinal flora, we may achieve the purpose of alleviating type 2 diabetes through the fine adjustment of diet or intestinal flora in the future.

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