健康人人关心的话题分享 http://blog.sciencenet.cn/u/qpzeng 写“正能量”博客,做“富营养”科普

博文

吃肉让我们进化成人 精选

已有 5708 次阅读 2012-10-5 09:19 |个人分类:科普集萃|系统分类:科普集锦| 进化, 蛋白质, 肉食

 
【点评】
 

对一块出土自非洲坦桑尼亚北部的古人类头骨的研究表明,我们的祖先至少在150万年前就开始吃肉了,彰显肉食对人类生理及大脑发育的进化具有促进作用。这项研究成果已于10月3日在线发表于《公共科学图书馆—综合》(PLoS ONE)杂志。

 

这块头盖骨来自一个两岁的小孩,他患有疏松性骨肥厚症,并伴有贫血,推测可能是他的食物中突然缺乏肉食引起的。同时,头盖骨测试表明,小孩体内缺乏维生素B12和B9,表明他在断奶后遭遇肉食缺乏,可能因营养不良而死。

 

尽管很多人认为人类进化的驱动力是肉食-杂食方式,但作者坚持认为肉食赋予的丰富蛋白质才是让我们的远古祖先进化成人的根本动力。他还举例说,我们的近亲黑猩猩很少吃肉,其脑容量就比人类小得多。

 

以上结果显示,蛋白质不仅对人类的系统演化至关重要,而且对人体(尤其是婴幼儿)的个体发育也是不可缺少的。当然,作为发育已经完成的成年人而言,以我们现有的膳食结构来看,蛋白质不是太少了,而是太多了!

 

因此,我支持成年人适度增加素食而减少肉食,顺便也晒一晒其他营养学专家的观点。这里贴出北京友谊医院营养科医生顾中一发表在《纽约时报》(中文版)上的一篇文章,供参考。

 

附:

http://www.sciencedaily.com/releases/2012/10/121004093508.htm

 

Anthropologist Finds Evidence of Hominin Meat Eating 1.5 Million Years Ago: Eating Meat May Have 'Made Us Human'
 

ScienceDaily (Oct. 3, 2012) — A skull fragment unearthed by anthropologists in Tanzania shows that our ancient ancestors were eating meat at least 1.5 million years ago, shedding new light into the evolution of human physiology and brain development.

 
"Meat eating has always been considered one of the things that made us human, with the protein contributing to the growth of our brains," said Charles Musiba, Ph.D., associate professor of anthropology at the University of Colorado Denver, who helped make the discovery. "Our work shows that 1.5 million years ago we were not opportunistic meat eaters, we were actively hunting and eating meat."

The study was published October 3 in the peer-reviewed journal PLOS ONE.

The two-inch skull fragment was found at the famed Olduvai Gorge in northern Tanzania, a site that for decades has yielded numerous clues into the evolution of modern humans and is sometimes called `the cradle of mankind.'

The fragment belonged to a 2-year-old child and showed signs of porotic hyperostosis associated with anemia. According to the study, the condition was likely caused by a diet suddenly lacking in meat.

"The presence of anemia-induced porotic hyperostosis…indicates indirectly that by at least the early Pleistocene meat had become so essential to proper hominin functioning that its paucity or lack led to deleterious pathological conditions," the study said. "Because fossils of very young hominin children are so rare in the early Pleistocene fossil record of East Africa, the occurrence of porotic hyperostosis in one…suggests we have only scratched the surface in our understanding of nutrition and health in ancestral populations of the deep past."

Musiba said the evidence showed that the juvenile's diet was deficient in vitamin B12 and B9. Meat seems to have been cut off during the weaning process.

"He was not getting the proper nutrients and probably died of malnutrition," he said.

The study offers insights into the evolution of hominins including Homo sapiens. Musiba said the movement from a scavenger, largely plant-eating lifestyle to a meat-eating one may have provided the protein needed to grow our brains and give us an evolutionary boost.

Some scientists have argued that we became human when we became carnivorous-omnivorous creatures.

"Meat eating is associated with brain development," he said. "The brain is a large organ and requires a lot of energy. We are beginning to think more about the relationship between brain expansion and a high protein diet."

Humans are one of the few surviving species with such a large brain to body size ratio. Chimpanzees, our closest relatives, eat little meat and have far less brain capacity than humans, Musiba said.

"That separates us from our distant cousins," he said. "The question is what triggered our meat eating? Was it a changing environment? Was it the expansion of the brain itself? We don't really know."

Four students participating in the CU Denver Tanzania Field School were at Olduvai Gorge when the skull fragment was discovered.

"It was a great experience for them," said Musiba, director of the Field School and a native of Tanzania. "Hopefully, it will inspire even more students to come to Africa and help us find answers to the questions posed by these discoveries."

Journal Reference:

  1. Manuel Domínguez-Rodrigo, Travis Rayne Pickering, Fernando Diez-Martín, Audax Mabulla, Charles Musiba, Gonzalo Trancho, Enrique Baquedano, Henry T. Bunn, Doris Barboni, Manuel Santonja, David Uribelarrea, Gail M. Ashley, María del Sol Martínez-Ávila, Rebeca Barba, Agness Gidna, José Yravedra, Carmen Arriaza. Earliest Porotic Hyperostosis on a 1.5-Million-Year-Old Hominin, Olduvai Gorge, Tanzania. PLoS ONE, 2012; 7 (10): e46414 DOI: 10.1371/journal.pone.0046414
摄取丰富的蛋白质很难吗?
 
顾中一为纽约时报中文网撰稿
 
2012年10月04日
 

 

如果你最近路过公交车站,很可能会看到这样的海报:一个男子手捧一颗巨大的鸡蛋面露惊讶,又或是一位女子怀抱着半米高的牛奶杯而目瞪口呆,旁边配有这么一行话:“为了摄取更丰富的蛋白质,早餐你得吃这么多?”或许你已经猜出来了,没错,这确实是某著名品牌的蛋白粉广告。然而普通人获得丰富的蛋白质真的很难吗?都到了需要加蛋白粉的程度了?

判断这个问题很简单,先了解自己需要多少蛋白质,看看这些蛋白质可以从哪些食物中获得,最后估算下自己有没有条件吃到这些食物就够了。我相信对于绝大多数的人来说答案是简单而肯定的:“不需要。”

你需要多少蛋白质?

国人距离最近一次集体蛋白质营养不良只有不到半个世纪的时间,“没肉吃”造成的全身浮肿、免疫力下降相信你或多或少都见识或听闻过。另一方面,高蛋白食物摄入过多造成的心血管疾病增加、肾脏负担过重、钙流失的问题也越来越得到重视。对于普通人群到底需要多少的蛋白质,由于涉及到个体差异、其他能量物质是否充足以及检测方法的准确性,百年来医学界始终争议不断。

尽管每天30克蛋白质似乎就可以满足最基本的蛋白质需求,但WHO(世界卫生组织)最终考虑应激状态、运动量、人与人之间差异等因素,在1986年还是给出了一个蛋白质推荐摄入量——每公斤体重0.758克,对于一个身高180厘米、理想体重75公斤的轻体力男性差不多是60克蛋白质。中国营养学会的专家们在参考了1992年全国营养调查以及一些国内氮平衡实验的结果后,考虑国人饮食习惯中以植物性食物为主,而植物来源的蛋白质质量往往较动物蛋白差,导致整体膳食蛋白质生物利用率仅为69%,因此在2000年给出的成年人推荐摄入量是每公斤体重1.16克。具体到轻体力的成年男性是75克,女性是65克。

总之,除非你的身材像姚明那样伟岸,运动量有林书豪那么大,否则无论从哪个角度来说75克都可以看做是“丰富的蛋白质”了。

75克蛋白质从哪里来?

“一壶好酒再来一碗热粥配上几斤的牛肉,我说店小二三两银够不够……”周杰伦歌曲中的游子选择了用几斤牛肉来宽慰近乡情怯的心灵,我们所熟知的梁山好汉们也都以大碗喝酒、大口吃肉而骄傲。人类潜意识里似乎都保留着对食物链上端的渴望,所以一旦人们不再为温饱发愁,高蛋白的食物就成了普遍的选择。不信?瞧瞧这些高蛋白食物是不是都是你爱吃的?

鱼肉蛋奶豆都是蛋白质的良好来源。以100克生重计,鸡蛋含蛋白质12克,鱼类蛋白质平均18克,鸡翅19克,里脊肉无论猪牛羊基本都是20到22克。大豆也是天然的优质蛋白质来源,干豆中蛋白质的数量和质量甚至可与煮熟的鸡胸肉相媲美,达40%,即便做成豆腐也可达到8%,且不含胆固醇,因此是素食者蛋白质的主要来源。牛奶3%的蛋白质也意味着300克即可获得9克蛋白质。此外,不但坚果含有20%到30%不等的蛋白质,通过500克的米面也能获得相当于一个鸡蛋的7克蛋白,就连蔬菜中同样也有一些,只不过植物性食物除了大豆以外蛋白质的氨基酸模式与人体差别过大,不太“好使”罢了。

所以,别说“几斤牛肉”了,这些高蛋白的食物只需加起来够一斤就能有75克蛋白质了。

一天一掌肉足矣

我们不可能对着一样食物猛吃,食物品种还是应当尽量多样,那么鸡鸭鱼肉到底应该各吃多少呢?

中科院前不久发布了一个《中国人营养指南》,其中给出的建议是四两肉二两鱼一斤奶;在美国,连膳食指南中食物放置的先后顺序都会被质疑与食品企业有利益关联,当我看到这份超量一倍的指南时,个人认为完全应该更名为农产品消费指南。

目前国内营养学界主流观点还是赞成WHO出资推荐、卫生部发文的《中国居民膳食指南》,其中建议谷类和杂豆250-400克,蔬菜300-500克,水果200-400克,畜禽肉类50-75克,鱼虾类75-100克,蛋类25-50克,大豆类及坚果30-50克,奶类及奶制品300克。

算算其中的蛋白质吧。主食很多人一顿吃不了3两饭,那就按下限一天5两米算,蛋白质大约20克;畜禽肉类50~75克相当于一厘米厚、啤酒瓶底大小的一块肉,蛋白质10克;一个鸡蛋7克;二两鱼18克;三两豆腐12克;一袋牛奶8克蛋,还没算到蔬菜水果已经坚果就已经够75克了。何况以上鱼虾和畜禽肉类的一日推荐摄入量合计摊开也不超过手掌大小,你确定无肉不欢的自己没吃多吗?

吃多了会怎样?回顾我们先祖的狩猎岁月,没有冰箱从而必须暴饮暴食的年代证明了人体可以耐受数倍于需要量的蛋白质,但对于运动量不足且追求长寿的我们,过多的蛋白质摄入会对健康带来很多风险。首先,动物性食物往往意味着较多的饱和脂肪、胆固醇,对心血管系统不利。其次,正常情况下人体无法将过多的蛋白质储存下来,必须进行脱氨分解后将氮通过尿液排出体外,这个过程迫使我们的肾脏像冲水马桶一样不停接受大量水分灌注,从而增加负担,对肾功能不好的人来说危害更大。也有研究表明摄入蛋白质过多与结肠癌、乳腺癌、肾癌、胰腺癌、前列腺癌相关,还可能加速骨骼中钙质的流失。尿酸高的人吃一顿涮羊肉还得考虑其中的嘌呤会不会使你得痛风……还是适可而止吧。

在2010年剑桥举行的TED大会上,一位昆虫学家提出一碗蚱蜢跟一碗牛肉相比,可以提供同样多的优质蛋白质、更多的维生素以及更少的脂肪,所需饲料却少得多。所以至少从营养和低碳的角度来说,排在蛋白粉的前面可能还有很多的东西。

顾中一是北京友谊医院营养科医生,科学松鼠会成员。



https://blog.sciencenet.cn/blog-281238-619356.html

上一篇:科普文章是写给谁看的?
下一篇:塞拉利尼何许人也?
收藏 IP: 14.215.72.*| 热度|

10 张玉秀 吕喆 秦川 刘立 周华 张焱 孟津 Yibahuo hangzhou zxk730

该博文允许注册用户评论 请点击登录 评论 (60 个评论)

数据加载中...
扫一扫,分享此博文

Archiver|手机版|科学网 ( 京ICP备07017567号-12 )

GMT+8, 2024-10-21 05:34

Powered by ScienceNet.cn

Copyright © 2007- 中国科学报社

返回顶部