Utgave 75 – I denne utgaven:
– AARR Editor’s Cut: A closer look at the controversy surrounding omega-6 fatty acid intake (av Alan Aragon)
– Increased postprandial glycaemia, insulinemia, and lipidemia after 10 weeks’ sucrose-rich diet compared to an artificially sweetened diet: a randomised controlled trial.
– Similarity in Adaptations to High-Resistance Circuit vs. Traditional Strength Training in Resistance-Trained Men.
– Effects of whole-body vibration and resistance training on knee extensors muscular performance.
– Creatine but not betaine supplementation increases muscle phosphorylcreatine content and strength performance.
– Changes in weight loss, body composition and cardiovascular disease risk after altering macronutrient distributions during a regular exercise program in obese women.
Ukas verdt å lese utgave er mine notater fra Alan Aragon sin publikasjon Alan Aragon’s Research Review for juli 2011. Jeg vil sterkt anbefale alle med interesse innenfor ernæring og trening, og ikke minst alle som arbeider innen relevante bransjer, å abonnere på AARR!
—
Ukas sitat:
«If you think you’re too small to have an impact, try going to bed with a mosquito in the room.»
– Anita Roddick
—
AARR Editor’s Cut: A closer look at the controversy surrounding omega-6 fatty acid intake:
– «Increasing the intake omega-3 PUFA (especially from marine sources) is a good general recommendation, especially when addressing the typical Western diet. However, indiscriminately minimizing or avoiding omega-6-rich foods for the aim of improving the ratio can be counterproductive for the goal of achieving a healthy diet»
– Pischon et al. (10, 11) fant at omega-6 (n-6) inntak ikke hindret de anti-innflamatoriske effektene til omega-3 (n-3), omega-3 alene, spesielt eicosapentaenoic (EPA) og docosahexaenoic (DHA) (notater: Fiskeolje), ser ut til å være mest betydninsfullt.
– Det er mange matvarer rike på omega–6 som er vist å ha en rekke helsefordeler (12-13)
– Omega-3 fra havet ser ut til å være best, men vegetabilske kilder kan være et alternativ, en studie (17) fant et en dobbel dose med omega-3 fra linfrøolje gjorde det like godt som omega-3 fra fiskeolje.
(notater: Omega-6/e-6/PUFA/linoleic acid, omega-3/n-3Alpha-linolenic acid (ALA).)
* Referanser: Alan Aragon –
1. Food and Nutrition Board, Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids, 2005. [IOM] [Huge Fulltext]
2. Harris WS, et al. Omega-6 fatty acids and risk for cardiovascular disease: a science advisory from the American Heart Association Nutrition Subcommittee of the Council on Nutrition, Physical Activity, and Metabolism; Council on Cardiovascular Nursing; and Council on Epidemiology and Prevention. Circulation. 2009 Feb 17;119(6):902-7. Epub 2009 Jan 26. [Medline]
3. Tsimikas S, et al. LDL isolated from Greek subjects on a typical diet or from American subjects on an oleate- supplemented diet induces less monocyte chemotaxis and adhesion when exposed to oxidative stress. Arterioscler Thromb V asc Biol. 1999 Jan;19(1):122-30. [Medline]
4. Calder PC. The American Heart Association advisory on n- 6 fatty acids: evidence based or biased evidence? Br J Nutr. 2010 Dec;104(11):1575-6. [Medline]
5. Ramsden CE, et al. n-6 fatty acid-specific and mixed polyunsaturate dietary interventions have different effects on CHD risk: a meta-analysis of randomised controlled trials. Br J Nutr. 2010 Dec;104(11):1586-600. [Medline]
6. Turpeinen O, et al. Dietary prevention of coronary heart disease: the Finnish Mental Hospital Study. Int J Epidemiol. 1979 Jun;8(2):99-118. [Medline]
7. Simopolous AP. Omega-3 fatty acids in inflammation and autoimmune diseases. J Am Coll Nutr. 2002 Dec;21(6):495- 505. [Medline]
8. Cordain L, et al. Origins and evolution of the Western diet: health implications for the 21st century. Am J Clin Nutr. 2005 Feb;81(2):341-54. [Medline]
9. Deckelbaum RJ. n-6 and n-3 Fatty acids and atherosclerosis: ratios or amounts? Arterioscler Thromb Vasc Biol. 2010 Dec;30(12):2325-6. [Medline]
10. Pischon T, et al. Habitual dietary intake of n-3 and n-6 fatty acids in relation to inflammatory markers among US men and women. Circulation. 2003 Jul 15;108(2):155-60. Epub 2003 Jun 23. [Medline]
11. Harris WS, et al. The omega-6/omega-3 ratio and cardiovascular disease risk: uses and abuses. Curr Atheroscler Rep. 2006 Nov;8(6):453-9. [Medline]
12. Rajaram S, Effect of almond-enriched high- monounsaturated fat diet on selected markers of inflammation: a randomised, controlled, crossover study. Br J Nutr. 2010 Mar;103(6):907-12. Epub 2009 Oct 29. [Medline]
13. Damasceno NR, et al. Crossover study of diets enriched with virgin olive oil, walnuts or almonds. Effects on lipids and other cardiovascular risk markers. Nutr Metab Cardiovasc Dis. 2011 Jun;21 Suppl 1:S14-20. Epub 2011 Mar 21. [Medline]
14. Smit LA, et al. A High Intake of trans Fatty Acids Has Little Effect on Markers of Inflammation and Oxidative Stress in Humans. J Nutr. 2011 Sep;141(9):1673-8. Epub 2011 Jul 13. [Medline]
15. Kris-Etherton PM, et al. Fish consumption, fish oil, omega- 3 fatty acids, and cardiovascular disease. Arterioscler Thromb Vasc Biol. 2003 Feb 1;23(2):e20-30. [Medline]
16. Wilkinson P, et al. Influence of alpha-linolenic acid and fish-oil on markers of cardiovascular risk in subjects with an atherogenic lipoprotein phenotype. Atherosclerosis. 2005 Jul;181(1):115-24. [Medline]
17. Barceló-Coblijn G, et al. Flaxseed oil and fish-oil capsule consumption alters human red blood cell n-3 fatty acid composition: a multiple-dosing trial comparing 2 sources of n-3 fatty acid. Am J Clin Nutr. 2008 Sep;88(3):801-9. [Medline]
—
En Studie Fra Juli 2011 sammenlignet en diett med matvarer med naturlig sukrose og en diett med ‘diet’ produkter søtet med kunstige søtningsmidler/kusntig søtstoff. En rekke helsemarkører vat betydelig dårligere i sukrose-gruppen etter 10 uker, men deres kaloriinntak var også 32 % høyere, og mens søtstoff-gruppen mistet 1,5 kg, så økte sukrose-gruppen med 1,4 kg – dette kan sannsynligvis forklare de forskjellige resultatene. (notat: Kunstig søtstoff vs. sukker)
* Referanser: Alan Aragon –
Raben A, Møller BK, Flint A, Vasilaris TH, Christina Møller A, Juul Holst J, Astrup A. Increased postprandial glycaemia, insulinemia, and lipidemia after 10 weeks’ sucrose-rich diet compared to an artificially sweetened diet: a randomised controlled trial. Food Nutr Res. 2011;55. doi: 10.3402/fnr.v55i0.5961. Epub 2011 Jul 20.
—
En studie fra juni 2011 sammenlignet tung sirkeltrening med tung tradisjonell styrketrening i allerede styrketrenede menn, og fant at begge protokollene ga rimelig lignende resultater etter 8 uker. Sirkelprotokollen tok 55-78 min, og den tradisjonelle tok 105-125 min. Det bør også nevnes at sirkel-gruppen ikke gjorde det noe bedre enn den tradisjonelle gruppen i løpetestene, noe som indikerer god forbedring i kondisjon selv med vanlig styrketrening med lange (3-min) pauser vs. 35 sek. (treningstempo, hvile mellom sett, hviletid.)
* Referanser: Alan Aragon –
Alcaraz PE, Perez-Gomez J, Chavarrias M, Blazevich AJ. Similarity in Adaptations to High-Resistance Circuit vs. Traditional Strength Training in Resistance-Trained Men. J Strength Cond Res. 2011 Sep;25(9):2519-27. Pubmed.
—
En studie fra august 2011 undersøkte effekten av fullkropps vibrasjonstrening/whole-body vibration training på muskulær ytelse og kroppskomposisjon. De fant noe positive resultater i form at økt fettreduksjon i vibrasjonsgruppen, men fettklyper er ikke nøyaktige nok til å utelukke målingsfeil. Det er også verdt å nevne at sikkerheten til vibrasjonstrening ikke er godt forsker på, og potensielle bivirkninger skal ikke utelukkes.
* Referanser: Alan Aragon –
Artero EG, Espada-Fuentes JC, Argüelles-Cienfuegos J, Román A, Gómez-López PJ, Gutiérrez A. Effects of whole-body vibration and resistance training on knee extensors muscular performance. Eur J Appl Physiol. 2011 Aug 2. [Epub ahead of print]. Pubmed.
—
En Studie Fra Juli 2011 undersøkte effekten av betain/betaine supplementering, kreatin og en kombinasjon, og fant i motsetning til enkelte andre studier ingen effekt fra betain, men bekreftet kreatin sin effekt. Samlet er forskningen på betain tvetydig og ikke veldig spennende (1-3). Betain’s kliniske effekter er også forsket på, og mens det kan redusere en risikofaktor for hjerte/kar sykdommer (senke homocystein/homocysteine nivåer) (4), så kan det øke andre risikofaktorer (øke LDL-kolesterol og triacylglycerol/triglyceride/triglyserid/triasylglyserol) (5).
* Referanser: Alan Aragon –
Del Favero S, Roschel H, Artioli G, Ugrinowitsch C, Tricoli V, Costa A, Barroso R, Negrelli AL, Otaduy MC, da Costa Leite C, Lancha-Junior AH, Gualano B. Creatine but not betaine supplementation increases muscle phosphorylcreatine content and strength performance. Amino Acids. 2011 Jul 9. [Epub ahead of print]. Pubmed.
1) Hoffman JR, et al. Effect of betaine supplementation on power performance and fatigue. J Int Soc Sports Nutr. 2009 Feb 27;6:7. [Medline]
2) Lee EC, et al. Ergogenic effects of betaine supplementation on strength and power performance. J Int Soc Sports Nutr. 2010 Jul 19;7:27. [Medline]
3) Hoffman JR, et al. Effect of 15 days of betaine ingestion on concentric and eccentric force outputs during isokinetic exercise. J Strength Cond Res. 2011 Aug;25(8):2235-41. [Medline]
4) Schwab U, et al. Orally administered betaine has an acute and dose-dependent effect on serum betaine and plasma homocysteine concentrations in healthy humans. J Nutr. 2006 Jan;136(1):34-8. [Medline]
5) Olthof MR, et al. Effect of homocysteine-lowering nutrients on blood lipids: results from four randomised, placebo- controlled studies in healthy humans. PLoS Med. 2005 May;2(5):e135. Epub 2005 May 31. [Medline]
—
AARR Less Recent Gem: En studie fra november 2010 sammenlignet en rekke forskjellige makronærings sammensetninger/dietter i kombinasjon med trening, og fant lignende resultater i alle gruppene som reduserte kaloriene og trente. En liten, merkbar forskjell er dog at lavkarbo/moderat-protein gruppen (50 % prot, 20 % karb, 30 % fett) var den eneste hypokaloriske gruppen som opprettholdt mager masse.
* Referanser: Alan Aragon –
Kerksick CM, Wismann-Bunn J, Fogt D, Thomas AR, Taylor L, Campbell BI, Wilborn CD, Harvey T, Roberts MD, La Bounty P, Galbreath M, Marcello B, Rasmussen CJ, Kreider RB. Changes in weight loss, body composition and cardiovascular disease risk after altering macronutrient distributions during a regular exercise program in obese women. Nutr J. 2010 Nov 22;9:59. Pubmed.
—
elsker disse «verdt å lese»! takk!
Very interesting points you have noted , regards for posting . «The judge is condemned when the criminal is absolved.» by Publilius Syrus.
Appreciate it for all your efforts that you have put in this. Very interesting information. «One cool judgment is worth a dozen hasty councils. The thing to do is to supply light and not heat.» by Woodrow Wilson.
Regards for all your efforts that you have put in this. very interesting information. «Nurture your mind with great thoughts.» by Benjamin Disraeli.
Hi, i think that i saw you visited my weblog so i came to “return the favor”.I’m trying to find things to improve my web site!I suppose its ok to use a few of your ideas!!
Pretty section of content. I just stumbled upon your blog and in accession capital to assert that I get in fact enjoyed account your blog posts. Any way I’ll be subscribing to your augment and even I achievement you access consistently rapidly.
I really like your writing style, wonderful info, thanks for posting :D.
Hey, you used to write great, but the last few posts have been kinda boring?K I miss your super writings. Past few posts are just a bit out of track! come on!
I will right away grasp your rss feed as I can not to find your e-mail subscription link or newsletter service. Do you’ve any? Please allow me know so that I could subscribe. Thanks.
An fascinating dialogue is value comment. I feel that it is best to write extra on this matter, it won’t be a taboo topic however usually individuals are not sufficient to talk on such topics. To the next. Cheers
The very crux of your writing whilst appearing agreeable initially, did not really settle properly with me after some time. Someplace throughout the paragraphs you actually managed to make me a believer but only for a very short while. I still have a problem with your leaps in assumptions and you might do well to fill in all those breaks. When you actually can accomplish that, I could surely be impressed.
There are certainly a number of particulars like that to take into consideration. That is a nice level to convey up. I offer the ideas above as common inspiration however clearly there are questions just like the one you convey up the place an important factor will probably be working in honest good faith. I don?t know if best practices have emerged round issues like that, however I’m sure that your job is clearly recognized as a good game. Each girls and boys really feel the influence of only a second�s pleasure, for the remainder of their lives.
One thing I would like to say is that often car insurance cancellation is a dreadful experience and if you’re doing the proper things being a driver you will not get one. Some people do have the notice that they’ve been officially dropped by their particular insurance company and many have to fight to get supplemental insurance after a cancellation. Low-cost auto insurance rates usually are hard to get from cancellation. Knowing the main reasons pertaining to auto insurance cancellation can help owners prevent losing one of the most significant privileges out there. Thanks for the thoughts shared via your blog.
Hiya, I am really glad I have found this information. Nowadays bloggers publish just about gossips and net and this is really frustrating. A good blog with interesting content, that’s what I need. Thanks for keeping this web site, I’ll be visiting it. Do you do newsletters? Can’t find it.
Greetings from Ohio! I’m bored to tears at work so I decided to browse your blog on my iphone during lunch break. I love the knowledge you provide here and can’t wait to take a look when I get home. I’m shocked at how fast your blog loaded on my cell phone .. I’m not even using WIFI, just 3G .. Anyhow, amazing blog!
Thanks for expressing your ideas with this blog. In addition, a myth regarding the banking institutions intentions whenever talking about foreclosures is that the bank will not getreceive my installments. There is a specific amount of time in which the bank will require payments in some places. If you are very deep inside hole, they should commonly demand that you pay the payment entirely. However, i am not saying that they will have any sort of installments at all. When you and the standard bank can seem to work a thing out, this foreclosure approach may end. However, if you continue to pass up payments in the new strategy, the property foreclosures process can pick up where it was left off.
A formidable share, I just given this onto a colleague who was doing slightly analysis on this. And he in reality bought me breakfast as a result of I found it for him.. smile. So let me reword that: Thnx for the treat! But yeah Thnkx for spending the time to discuss this, I feel strongly about it and love reading more on this topic. If attainable, as you turn into expertise, would you mind updating your blog with more details? It is highly helpful for me. Massive thumb up for this blog publish!
Fantastic site. Plenty of helpful information here. I’m sending it to several friends ans also sharing in delicious. And certainly, thank you in your sweat!
Thanks for the diverse tips discussed on this weblog. I have realized that many insurance carriers offer buyers generous reductions if they choose to insure more and more cars together. A significant quantity of households currently have several cars these days, particularly those with mature teenage youngsters still dwelling at home, and also the savings upon policies may soon increase. So it makes sense to look for a good deal.
0 make money online fast no fees
One more thing. I do believe that there are quite a few travel insurance sites of dependable companies that permit you to enter a trip details and acquire you the prices. You can also purchase the international travel insurance policy on internet by using your current credit card. All that you should do is always to enter your own travel details and you can be aware of the plans side-by-side. Just find the plan that suits your financial budget and needs and use your credit card to buy them. Travel insurance on the web is a good way to start looking for a reliable company pertaining to international travel insurance. Thanks for expressing your ideas.
I need your help. I like your side. Your words are interesting. I got here by mistake and I started reading. I became interested in the topic and I am thinking whether I could use your words on my blog, of course with the quotation. Please answer, thanks very much.
You really make it seem really easy along with your presentation however I find this matter to be really something that I think I’d by no means understand. It kind of feels too complicated and very broad for me. I am having a look forward in your next publish, I will try to get the hang of it!
Picking out dark-colored prom dress as reported by the current way is the most suitable. Currently large slit and low mortgage loans low cost neckline ,where can i find cheap prom dresses,in prom dresses can be at the top of type; that is why it is far better that you follow one. Develop a a photo regarding fashionista therefore making you appear classy.
Hi my loved one! I want to say that this article is awesome, great written and include approximately all significant infos. I’d like to see extra posts like this.
Thank you for your own labor on this site. My daughter take interest in setting aside time for internet research and it’s really easy to see why. A lot of people know all relating to the powerful means you make worthwhile techniques on this web blog and in addition invigorate contribution from other people about this idea while our own simple princess is in fact being taught a lot of things. Enjoy the rest of the new year. You are conducting a terrific job.
This really is such an informationrmative story and quite clearly written. Every single thought and concept is direct towards the point. Perfectly laid out. thank you for taking your time sharing this to you scaners.
Extremely informative and excellent complex body part of articles , now that’s user pleasant (:.
Learn how to find totally different members blogs I really like with investigation, however got a Blogger credit account, it works high-quality. I recall there exists a way, even so am not noticing it now. Thanks for your support..
I’m trying to find web sites with really great guidance on what’s in fashion and what are the optimum makeup products is..
Hi colleagues, fastidious piece of writing and pleasant urging commented at this place, I am truly enjoying by these.
You can easily set aside plenty of directed adventures with assorted car experts. Various deal wonderful delivers several may well take your corporation for a tour to a market location, or possibly for a trip to new york. ?????? ???