Tonsefe timadziwa kuti kukhala wathanzi tiyenera kudya masamba ambiri. Koma kodi mumadziwa kuti masamba ena ndi abwino kwa inu kuposa ena? Ngati mukufuna chakudya chimene chimatulutsa nkhonya, yonjezerani masamba ophika pamtengo wanu. Sikuti amadziwika okha ngati malo oletsa khansa, koma amawagwiritsa ntchito kuchepetsa chiopsezo cha matenda a mtima komanso kuwonjezereka kwa moyo wautali.
Chifukwa chake chimakhala muzipadera za phytochemicals zomwe zimapezeka m'mitengo ya cruciferous.
Mapindu a Moyo Wathanzi wa Cruciferous Vegetables
Umboni umasonyeza kuti masamba a cruciferous amatha kuchititsa mphamvu yolemba, yotchedwa Nrf2, mkati mwa selo iliyonse ya thupi lathu. Mapuloteniwa amachititsa kuti thupi lathu likhale ndi tizilombo toyambitsa matenda omwe amatitetezera ku kutupa. Nrf2 imagwira ntchito pomanga motsatira ndondomeko yeniyeni yomwe imatchedwa Antioxidant Response Element (ARE). Pamaso pa mankhwala enaake a phytochemicals, Nrf2 imayendera pamtundu wa selo kuti ipangitse seloyo kuti ikhale ndi mapuloteni a antioxidant zachilengedwe ndi kuteteza motsutsana ndi kutupa ndi kuchepetsa nkhawa ya okosijeni, chifukwa chodziwika cha matenda a mtima.
Kafukufuku wasonyeza kuti isothiocyanates, yomwe imachokera ku masamba a cruciferous, amachititsa Nrf2, yomwe imatulutsa mphamvu yotupa ya jini ndi kupsyinjika kwa okosijeni m'maselo otsirizira, kutetezera ukalamba wa mtengo.
Akayambitsidwa ndi isothiocyanate sulforaphane, Nrf2 imalepheretsanso ntchito ya mamolekyu othandizira kumapeto kwa maselo kuti asamangidwe maselo opweteka ndipo amalepheretsa kutukula kwapadera kwa atherosclerotic plaque.
Mankhwala oletsa khansa komanso madalitso ochuluka
Ofufuza ofufuza za zakudya, zizoloŵezi za moyo, ndi mbiri yachipatala ya amuna ndi akazi okwana 134,000 a ku China anapeza mgwirizano pakati pa kumwa kwambiri masamba a cruciferous ndi kuika chiopsezo cha imfa kuchokera ku matenda a mtima ndi zifukwa zonse.
Kuphunzira kwa 2011 kunanenanso kuti chinawonjezereka nthawi yaitali pakati pa anthu omwe adya zakudya zowonjezera m'mitengo ya cruciferous.
Maphunziro ena owonetsetsa awonetsetsanso zofanana zofanana ndi zamasamba okhwima kuti apereke chitetezo ku khansa. Mwachitsanzo:
- Mitengo itatu ya masamba a cruciferous pa sabata inagwiridwa ndi kuchepa kwa 41% ya khansa ya prostate.
- Kamodzi kapena kangapo kabichi pa sabata kunkapezeka ndi 38 peresenti yochepetsera chiopsezo cha khansa ya pancreatic
- Tsiku limodzi la masamba a cruciferous linagwirizanitsidwa ndi kuchepetsa chiopsezo cha khansa ya m'mawere ndi zopitirira 50 peresenti
Idyani Masamba Opindulitsa Tsiku Lililonse
Ndikukhulupirira kuti ndiwo zamasamba zotsatila ndi zofunika kuti munthu akhale ndi thanzi labwino komanso kuti azikhala ndi moyo wabwino:
- Arugula
- Bok choy
- Burokoli
- Broccoli amakwiya
- Broccolini
- Kuphulika kwa Brussels
- Kabichi
- Kolifulawa
- Collards
- Horseradish
- K ale
- Kohlrabi
- Mbeu ya mpiru imabzala
- Radishi
- Kabichi wofiira
- Rutabaga
- Turnips
- Turnip amadyera
- Watercress
Khalani ndi thanzi, Idyani Cruciferous
Mankhwala omwe amapezeka m'mitengo yotchedwa cruciferous amatha kusintha mahomoni a anthu, amachititsa kuti mankhwala asokonezeke, komanso kuti mankhwalawa asapangidwe ndi DNA, kuteteza kuti poizoni asapangitse DNA kuwonongeka. Ndimaphatikizapo miyoyo yambiri ya moyo wautali, yomwe imakhala yofiira komanso yopepuka kwambiri m'ntchakudya changa tsiku ndi tsiku.
Ntchito yanga ndi kuwadziwitsa ndi kuwalimbikitsa anthu kuti akwaniritse thanzi labwino komanso kuti likhale lokoma, komanso.
Zotsatira
Donovan EL, McCord JM, Reuland DJ, et al. Kupanga mankhwala a Nrf2 kumateteza mitsempha yaumunthu ya endothelial yothetsera vuto la okosijeni. Oxid Med Cell Longev 2012, 2012: 132931.
Han SG, Han SS, Toborek M, Hennig B. EGCG imateteza maselo otsirizira a PCB 126-omwe amachititsa kutupa chifukwa choletsedwa ndi AhR ndi kudulidwa kwa majeremusi a Nrf2. Toxicol Appl Pharmacol 2012, 261: 181-188.
Huang CS, Lin AH, Liu CT, et al. Isothiocyanates imatetezera motsutsana ndi okosijeni a LDL omwe amachititsa kuti matendawa asamayende bwino chifukwa chotsutsana ndi nrf2-dependent antioxidation ndi kupondereza kukonza NFkappaB. Zakudya Zakudya Zamadzi Pakati pa 2013, 57: 1918-1930.
Zakkar M, Van der Heiden K, Luong le A, ndi al. Kutsegula kwa Nrf2 mu maselo otsirizira kumateteza mitsempha kuchokera kuwonetsa dziko loyerekeza. Arterioscler Thromb Vasc Biol 2009, 29: 1851-1857.
Zhang X, Shu XO, Xiang YB, et al. Cruciferous masamba akugwiritsidwa ntchito ndi kuchepetsa chiopsezo cha chiwerengero ndi mtima matenda kufa. Am J Clin Nutr 2011, 94: 240-246.