Zofufuza Pemphani Kuchepetsa Khansa ndi Matenda a Mtima Mowopsa
Glucosinolates ndi sulfure-munali mankhwala omwe amapezeka m'mitengo ya cruciferous. Awa ndi ndiwo zamasamba monga broccoli , ziphuphu za Brussels , ndi kale zomwe zimakhala ndi kulawa kowawa komanso zowawa.
Ngati izi ndizo mitundu ya zakudya mumakankhira pambali pa mbale yanu, mukusowa zakudya zabwino kwambiri. Kuphatikizapo kukhala wodzaza ndi mavitamini, mchere, ndi fiber, zakudya zamaglucosinolate zimapereka ubwino umene ungapitirire kwambiri kupeŵa matenda aakulu kuphatikizapo khansa.
Kupenda Umboni
Mukamadya masamba a cruciferous monga broccoli, glucosinolates yomwe ili mkati mwawo imathyoledwa kukhala mankhwala omwe amatchedwa metabolites. Metabolites ndi zinthu zomwe zimawoneka kuti zimakhudza kayendedwe ka kagayidwe kamene kamayambitsa kayendedwe kamene kamayambitsa matenda.
Pankhani ya glucosinolates, metabolites ali ndi zotsatira zowononga maantibayotiki komanso amathandiza kuti mabakiteriya, mavairasi, ndi matenda a fungal amapezeke m'matumbo ndi ziwalo zina za thupi. Kafukufuku wochuluka waposachedwapa adawonetsanso kuti zakudya zowonjezera m'mitengo ya cruciferous zingachepetse chiopsezo cha khansa zina. Zina mwazolemba:
- Kusanthula kwa 2009 komwe kunayang'aniridwa ndi National Cancer Institute kunayang'anitsitsa maphunziro a matenda a matenda odwala matenda a khansa omwe amachititsa kuti matenda a khansa adye ndi mapapu, komanso kuti atha kuchepetsa chiopsezo chapakati pa 17 peresenti mpaka 23 peresenti.
- Kufufuza kwa 2012 kuchokera ku Dipatimenti ya Epidemiology ku Institute of Pharmacological Research ku Italy kunanenanso kuti kudya kwa cruciferous nthawi zonse kumaperekedwa pakati pa 17 peresenti ndi 23 peresenti yochepetsera pangozi ya mazira, mawere, impso, ndi oropharyngeal (pakamwa ndi khosi) khansa.
Ambiri amakhulupirira kuti indole-3-carbinol, yomwe imatulutsidwa mu dongosolo pamene zakudya za glucosinolate zili kudya, zingakhale zofunikira kwambiri.
Ngakhale zochepa zochepa, kafukufuku wina wanena kuti masamba a cruciferous angapereke zothandiza kuteteza matenda a mtima monga matenda a mtima ndi stroke.
Mvula yambiri yophika Cruciferous Vegetables
Ngati mukudya masamba obiriwira, masamba obiriwira, mukupeza kale glucosinolates mu zakudya zanu. Pakati pa ndiwo zamasamba zomwe zimapezeka pamagulutsayi ndi:
- Burokoli
- Kabichi
- Kuphulika kwa Brussels
- Arugula
- Kolifulawa
- Kale
- Bok choy
- Rutabaga
- Collard amadyera
- Radishes
- Mbeu ya mpiru imabzala
- Horseradish
Ndikunenedwa kuti, zakudya zokhudzana ndi zakudya izi sizikutanthauza kuti mukupeza apamwamba kwambiri glucosinolates. Chifukwa chakuti kuphika ndiwo zamasamba kungathe kuwononga mazira, omwe amadziwika kuti myrosinase, omwe amathandiza kusintha ma glucosinates kukhala metabolites. Ngakhale kuti izi sizimachotseratu phindu la kudya masamba a cruciferous, sizingatheke koma kuzinyoza kwambiri.
(Komano kuphika masamba kungapangitse zina zowonjezera zakudya zosagwirizana ndi glucosinolates.)
Poonjezera phindu la kudya cruciferous foods, ganizirani izi :
- Kagawani kofiira kabichi mu saladi chifukwa chowonjezera maonekedwe ndi mtundu.
- Mankhwalawa amathamangira masamba pamoto wotentha ndipo amawaponya m'saladi.
- Idyani nsomba zatsopano mmalo molola kuti zikhale zovala zamitundu yosiyanasiyana (yotsirizira pake ndi mawonekedwe a kuphika).
- Mofulumizitsa kusakaniza-kuthamanga kok choy kapena masamba a mpiru kudzakuthandizani kuti mupitirizebe kupindula kwambiri.
- Yesetsani kudya broccoli yaiwisi, radish, ndi kolifulawa ngati crudité yokhala ndi yogurt.
- Gwiritsani ntchito kabwino katsopano kabwino kokhala ndi zakudya m'malo mogwiritsira ntchito makonzedwe okonzekera kapena kuwonjezera pamene mukuphika.
> Zotsatira:
> Bosetti, C .; Foni, M .; Riso. P. et al. "Zomera za Cruciferous ndi ngozi ya khansa mumagulu a maphunziro olamulira." Ann Oncol. 2012; 23 (8): 2198-203. DOI: 10.1093 / annonc / mdr604.
> Lam, T .; Gallicchio L.; Boyd, K. et al. "Kugwiritsa ntchito masamba a Cruciferous ndi ngozi ya khansa yamapapu: ndondomeko yowonongeka." Kansa Epidemiol Bio Prev. 200; 18 (1): 184-95. DOI: 10.1158 / 1055-9965.EPI-08-0710.
> Pollack, R. "Zotsatira za masamba obiriwira ndi cruciferous zimayambitsa matenda a mtima: Meta-analysis." JRSM Cardiovasc Dis . 2016; 5: 2048004016661435. DOI: 10.1177 / 2048004016661435.