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什么是低 - 雄性饮食?

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组胺不仅仅是过敏。营养学家克里·托伦斯(Kerry Torrens)探索了什么是组胺,为什么它对健康很重要,如果您有太多问题可能会出现什么问题。

什么是组胺?

组胺是一种通常与过敏相关的化学物质,但它在体内具有其他重要功能,包括与大脑进行通信,触发胃酸的释放以及扩张血管以降低血压。我们都需要组胺,尤其是当我们放牧膝盖或遭受蜜蜂刺痛时。组胺在整个体内发现,主要存储在称为肥大细胞和嗜碱性粒细胞的免疫细胞中。它通过在关键位置附着在特定的受体细胞上执行角色。

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发现我们的完整范围健康福利指南并阅读更多有关受欢迎的饮食。寻找更多过敏建议?看看我们10种支持您的季节性过敏的食物9 natural approaches to help you through allergy season

When is histamine a problem?

当水平太高或我们无法正确分解时,组胺可能会开始影响正常的身体功能。这会导致过敏symptoms, including itching, sneezing, headaches, joint pain, irritable bowel and nausea. You may not experience all of these symptoms, all of the time but with an accumulation of histamine you may find symptoms worsening. Studies suggest the condition is more common in女性, especially those at mid-life.抗雄激素drugs and certain supplements may be used to block histamine activity and relieve some of the symptoms. Sadly, the condition which is often referred to as 'histamine intolerance' has a number of underlying mechanisms, and no reliable test for diagnosis.

How does histamine build up in the body?

Our mast cells release histamine in response to certain triggers, and we get some histamine from the foods we eat. Our diet plays a key role, because some foods contain histamine, some foods are thought to promote the release of histamine (known as histamine liberators), and some foods do both. An example is alcohol – it contains histamine and encourages our bodies to release histamine.

The body breaks down histamine using certain enzymes, with the Diamine Oxidase (DAO) enzyme being responsible for dealing with the foods we eat. How efficient this enzyme is depends on our genetics, diet and the health of our gut. It can also be affected by painkillers, anti-depressants and other medication. For women, oestrogen levels may influence the amount of histamine circulating in the body, and in turn may make the break down enzyme, DAO, less effective.

为什么评估如此困难?

组胺不耐受与其他过敏或敏感性不同,因为这不是对组胺本身的反应,而是我们太多的事实。这可以使识别和管理状况非常困难。您是否经历症状,也取决于您的个人宽容水平是否已被违反。通常被称为您的组胺“水桶”,一旦达到并超过了这种能力,您的水桶就会开始溢出,症状变得更具挑战性。

有许多因素会影响您的组胺“桶”的满足程度。其中包括遗传学,药物,饮食,一年中的时间,营养缺乏,压力水平,激素,肠道健康和环境,包括您是否患有花粉,尘螨等环境过敏。

Histamine intolerance has manyunderlying mechanisms和to complicate matters further, levels of histamine in foods will vary dependent on age, storage time and processing. This means histamine levels can differ even for the same food or product. Generally speaking, fresh, 'young' foods tend to have less histamine, while aged and fermented foods have more. This means even some healthy foods, like kefir, yogurt and sauerkraut, may be problematic to those with a histamine intolerance.

开菲尔早餐冰沙

如何manage histamine levels?

评估组胺不耐受与您是否相关并了解您的个人阈值的最有用的工具之一就是遵循低调饮食。重要的是要强调,这不是long-term treatment选择,因为遵循这种限制性饮食不太可能在营养上足够。您将需要与注册营养师一起去除富含组胺或组胺释放的食物。使用食物日记,建议您在慢慢重新引入食物时记录您对食物的反应,同时仔细评估公差水平并考虑其他相关因素。在营养师的指导下,遵循这一初步评估,您将能够建立一个长期的饮食计划,该计划平衡且适合您的需求。

To help get you started, here are some common foods and their likely histamine effects. You should be aware that histamine levels may vary, so this is given for guidance only:

histamine_guide_v4-b31dc64

Keeping afood diary是这种方法的重要组成部分,因为它可以帮助您识别问题食品并精确准备,并cooking methods这可能需要适应。保留日记可能会很揭示,并且可能暗示一些食物,即使是通常认为健康的食物,也可能是一个问题。

首先,当旨在减轻症状,消除酒精,乳制品和发酵食品时,可能会有所帮助,因为这些食物含有组胺,有些食物促进了组胺的释放。其他食物阻止DAO酶的活性因此,还应避免使用含咖啡因的饮料。

促进组胺释放并被称为组胺解放者的食物包括:

  • 西红柿,鳄梨和布鲁塞尔新芽
  • 豆类和豆类,包括花生
  • 核桃
  • 香蕉,草莓,菠萝,木瓜,柑橘和猕猴桃
  • 小麦胚芽
  • Seafood and shellfish
  • Cocoa and chocolate
  • Alcohol
  • Vinegar

某些营养素和植物化合物充当天然抗组胺药,抑制了体内组胺的积累。其中包括维生素C和D,槲皮素和姜黄素。包括丰富来源的食物可能会有所帮助。其他营养素支持DAO酶的活性,包括B6的B6和铜,锌和锰等矿物质。

充当天然抗组胺药的食物的一些例子包括:

  • Watercress and onions
  • 苹果和蓝莓
  • Fresh herbs, including tarragon, thyme and chamomile
  • Fresh ginger, galangal and turmeric

Fresh ginger and lemon tea

What can I do today?

Buy and cook from fresh – aim to shop little and often, because the fresher your food, the less histamine it is likely to contain. Cooking from fresh rather than using leftovers or prepared foods may also prove beneficial. It is better to freeze leftovers for use another day rather than storing them in the fridge. Meal composition and the time between your meals may also affect your symptoms.

Look at your lifestyle – for example, if environmentalallergensare relevant for you, minimise your exposure. Aim to manage stress levels, and explore which forms and levels of exercise are beneficial for you, because this can vary. If you're experiencing a hormonal shift, for example puberty or peri-menopause, and are experiencing symptoms suggestive of a histamine intolerance, check with your GP for guidance.

If you are considering attempting any form of change to your normal eating plan, please consult your GP first to ensure you can do so without risk to health.

喜欢这个吗?现在阅读...

你有不耐受的食物吗?
10种支持您的季节性过敏的食物
9 natural approaches to help you through allergy season

Have you ever tried a low-histamine diet? Comment below and let us know.


This article was published on 24 July 2020.

克里·托伦斯理学士。(荣誉)PGCERT MBANT是一名注册营养学家,拥有个性化营养和营养疗法的研究生文凭。她是英国营养与生活方式医学协会(Bant)的成员,也是食品作家协会的成员。在过去的15年中,她一直是许多营养和烹饪出版物(包括BBC Good Food)的作者。Bet188亚洲

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BBCGOODFOOD.com上的所有健康内容仅用于一般信息,不应被视为替代您自己的医生或任何其他医疗保健专业人员的医疗建议。如果您对自己的一般健康有任何疑问,则应联系当地的医疗保健提供者。看我们条款和条件了解更多信息。

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