Zvokudya gumi zvinodzivirira gomarara

Wakambofungidzira here kuti iwe unogona kumisikidza pharmacy yakabatanidzwa kudzivirira "kenza" uye woiisa pamunwe wako uye mufiriji yemba yako?! Maererano nemigumisiro yezviuru zveongororo yakaitwa neWorld Cancer Research Fund neAmerican Institute for Cancer Research pamusoro pezvokudya uye kugona kwacho sechombo chinodzivirira kenza, mugumisiro wacho waiva wokuti zvakanakira kudya zvakanyanya zvokudya zvemiti, zvakadai sebroccoli. , majiroji, garlic nemimwe miriwo, zvinogona kukudzivirira kubva pakuita kenza; Sechikafu chakaderera mumakori uye mafuta, zvakare yakapfuma mune antioxidants.

Nyanzvi dzakawanda munyaya iyi dzakasimbisa kutsvaka kwavo zvokudya zvakanakisisa zvinodzivirira kenza, kusanganisira “Jed Fahy W,” mumwe mutsvakurudzi wepaJohns Hopkins University School of Medicine, uye ongororo yake inotarisa kuti muriwo unorwisa sei masero egomarara, sezvaanoti: “Vakawanda. zvidzidzo zvinosimbisa kukosha kweAntioxidants yakadai sevhitamini (C), lycopene, uye beta-carotene kuvanhu, iyo yakawanda mumichero nemiriwo, zvidzidzo zvakafunga kuti vanhu vanodya zvokudya zvakapfuma mumichero nemiriwo vane ngozi shoma yekenza, nokuti izvo zvokudya zvine zvakasiyana-siyana zvemakemikari Chirimwa chinozivikanwa se "phytochemicals", iyo inodzivirira masero emuviri kubva kune zvinokuvadza muzvokudya uye zvakatipoteredza, pamwe chete nekudzivirira kukuvara kwesero.

"Kudya kunovaka muviri kunogona kudzivirira kenza, uye izvi zvinoreva michero yakawanda nemiriwo, pamwe chete nezviyo, nyama yakaonda nehove," akadaro muongorori Wendy Demark naInfred, purofesa wezvidzidzo zvehutano paYunivhesiti yeTexas MD Anderson Cancer Center.

Pamberi pehuwandu hwemichero, miriwo uye chikafu, nyanzvi idzi dzakasarudza, zvichibva pakutsvakurudza kwakakosha munharaunda iyi, rondedzero ye10 chikafu chakakosha, chaungave nechido chekudya kutanga kubva ikozvino kuti uzvidzivirire kubva kune njodzi dzegomarara.

1- Zviyo zvakakwana:

Nezviyo zvese tinoreva zviyo zvatinodya tese zvakaita segorosi nenyemba sebhinzi, nyemba, soya bhinzi, cowpeas nesesame, uye kubatsira kwezviyo izvi kuri pakuti zvine saponins, rudzi rwecarbohydrates inoregedza. ma enzymes ari mumatumbo anogona kukonzera kenza, uye iri phytochemical inodzivirira Cancer masero kubva kupatsanurwa, uye nekuwedzera kune izvi, vanotsigira immune system uye vanobatsira mukupora maronda.

Kudya zviyo zvinoreva kudya zvikamu zvitatu zvose zvetsanga yegorosi kana yeoat, semuenzaniso, inova goko rakaomarara rekunze kana inonzi bran uye pulp yezviyo, zvinhu zvine shuga zvakaoma kana sitachi nemhodzi diki irimo, uye yaimbove yakatendwa kuti inobatsira ndeyokuti ine hupfumi hwakawanda hwefiber , Zvisinei, zvidzidzo zvezvechiremba zvemazuva ano zvinoti iyo yose yezviyo, ine mavhitaminzi, maminera, shuga yakaoma kana starch, kuwedzera kune fiber, ndiyo inodzivirira. muviri uye kusimudzira hutano.

2- Madomasi:

Tomato ndechimwe chezvinhu zvakakosha zvechikafu chezuva nezuva kune vazhinji pasi rese mumhando dzayo dzakasiyana, uye inobatsira mune yayo nyowani uye yakabikwa fomu, uye inomiririra nhovo pamhando dzakawanda dzegomarara, senge gomarara remudumbu. turakiti, cervix, zamu, mapapu uye prostate, nekuti ine lycopene, inova chinhu chitsvuku chinopa Madomasi ruvara rwakasiyana.

Lycopene i pigment kubva kumhuri ye carotenoid inoita se a powerful natural antioxidant, inoderedza kukura kwegomarara nechikamu che77%, sezvo ichidzivirira gomarara.Chinhu ichi chinowanikwawo muyellow watermelon, guava, pink grapefruit nered pepper.

Mabikirwo ematomatisi anowedzera kushanda kwechinhu ichi uye kukwanisa kwemuviri kuatora, sezvo kugona uku kuchipetwa kaviri nekuwedzera mafuta asina mafuta akaita semafuta emuorivhi, uchiziva kuti zvigadzirwa zvemadomasi zvakaita sesoso, muto wematomatisi neketchup zvine huwandu hwepamusoro. yelycopene kupfuura madomasi matsva pachawo.

3- Sipinachi:

Sipinachi ine zvinopfuura gumi neshanu flavonoids ine simba uye inoshanda antioxidants yekumisa mahara radicals mumuviri nekudaro kubatsira kudzivirira gomarara.
Ongororo dzakaratidza kuti zvidimbu zvespinachi zvinoderedza kuoma kwegomarara reganda uye zvinoratidza kuti zvinogona zvakare kuderedza kukura kwegomarara remudumbu.
Sipinachi zvakare ine carotenoids, inodzivirira kuwanda kwemamwe marudzi emasero egomarara uye inotokurudzira masero aya kuti azviparadze.
Uye ine yakakwirira ye potassium, iyo inodzivirira kubva kune zvirwere zvemaziso, uye ine kunyange ine carotene makomisheni anoshanda pakufa kwekenza maseru uye kumisa kuita kenza kazhinji, maererano neongororo yakabudiswa muAmerican Journal of Nutrition.

Uye "spinachi" ndechimwe chezvigadzirwa zvezvirimwa zvakapfuma mune zvinovaka muviri zvinobatsira zvakanyanya kune hutano, sezvo masayendisiti akakwanisa kupatsanura anopfuura gumi nematatu emhando yeantioxidant flavonoid compounds, iyo yakakosha mukudzivirira maitiro ekuputika uye cholesterol deposition pamadziro e arteries. uye kupikisa zvinokonzerwa necarcinogens mumasero akasiyana-siyana Nhengo dzemuviri, izvo zvakaitwa pakudzidza maitiro akanaka e "spinach" inotorwa yezvinhu izvi padumbu, ganda, mazamu uye kenza yemuromo.

Mashizha e "spinach" anewo folic acid, uye iyi asidi inobatsirawo kuderedza mikana yezvirwere zvetsinga, kunze kweiyo, "spinachi" ine yakawanda yesimbi, iyo inobatsira kuchengetedza simba reropa mumuviri.

Sangano reNational Institute of Health muAmerica rakaita ongororo yaisanganisira vanhu vanodarika 490 XNUMX, rikagumisa kuti avo vakadya “spinach” zvakanyanya, kashoma kubatwa negomarara regurokuro.
Uye "sipinashi" inochengetedza yakawanda yemaminerari nemavhitamini kana yakabikwa nemhepo, kusiyana nekubikira, iyo inorasikirwa nehuwandu hwezvokudya zvayo.

 

4Broccoli:

Kwete izvozvo chete, broccoli ndechimwe chezvokudya zvakapfuma zvine bioflavonoids, iyo yakakosha mukudzivirira gomarara.Maenzaemu ane simba rekurwisa gomarara remukanwa, regurokuro uye remudumbu.
Maererano nemigumisiro yemazana eongororo yakaitwa neWorld Cancer Research Fund neAmerican Institute for Cancer Research, sulforaphane inoshanda semushonga unorwisa mabhakitiriya (H. Pylori) anokonzera maronda emudumbu negomarara remudumbu, uye zvakabuda izvi zvakaongororwa. pavanhu, uye miuyo yacho inokurudzira zvikuru.
Uye kuti uwane rubatsiro rwakanyanya, unogona kusanganisa broccoli negariki yakachekwa nemafuta emuorivhi kuti uishandure kuita chikafu chine hutano, anodaro nyanzvi yezveutano Jed Fahey W., muongorori paJohns Hopkins University School of Medicine, uye anowedzera kuti broccoli ndiyo yakanakisa yakasikwa sosi yekugadzira sulforaphane.
Inogonawo kubatsira kuchengetedza mwoyo une utano kuburikidza nekubatsira kuchengetedza tsinga dzeropa, broccoli inodzivirirawo kukanganisa kwetsinga dzinokonzerwa nedambudziko reshuga yeropa, uye vitamini B6 inogona kugadzirisa kana kuderedza homocysteine ​​yakawandisa.Iyo inoungana mumuviri semugumisiro wekudya. nyama dzvuku, iyo inogona kuwedzera njodzi yecoronary artery disease.

 

5- Strawberries uye raspberries:

Mastrawberries nemaraspberries ane special acid yerudzi rwe phenolic acids iyo inoderedza mwero wekukuvadzwa kwemasero nekuda kwehutsi nekusvibiswa kwemhepo.Kudya mastrawberries nemaraspberries kunoderedza njodzi yekenza yemapapu, uye kudzivirira cancer yemukanwa, esophagus uye dumbu, maererano nemazana ezvidzidzo zvekiriniki zvakaitwa neWorld Cancer Research Fund uye American Institute for Cancer Research.
Zvakare, mastrawberries ndeimwe yemichero yakapfuma kwazvo mu antioxidant ellagic acid, uye tsvakiridzo yesainzi yakaratidza kuti chinhu ichi chinogona kumisa kukura kwemamota ane cancer.

 

 

6- Howa:

Inobatsira muviri kurwisa cancer uye kuwedzera basa rekudzivirira kwemuviri; Iine shuga, uye beta-glucan, uye zvinhu izvi zvinobatsira kusimbisa immune system, kurwisa cancer maseru uye kudzivirira kuberekana kwavo, uye zvakare inokurudzira kugadzirwa kwe interferon mumuviri kubvisa mavhairasi.

 

7- Mbeu yeflakisi:

Mbeu yeflakisi ine phytochemicals inodzivirira muviri kubva kuzvirwere zvegomarara uye inononoka kukura.Izvi zvinogona kunge zvichikonzerwa nekuti mbeu idzi dzine chikamu chikuru chefiber uye ine hupfumi hwe lignan, ine antioxidant effect uye inotadzisa kukura kwekenza masero. .Rinewo mafuta acids akadai seomega-3, inodzivirira pachirwere chemwoyo negomarara remuura.

 

8- Makarotsi:

Iine huwandu hwakawanda hwebeta-carotene, iyo inorwisa huwandu hwakawanda hwegomarara semapapu, muromo, huro, dumbu, ura, prostate negomarara rezamu. Dr. Christine Brandt, mukuru wedhipatimendi retsvakurudzo kuDanish Institute of Agricultural Sciences, vanoti kune chimwe chinhu chiri mumakarotsi chinonzi Falcarinol chinomisa kukura kwemasero egomarara, saka nyanzvi dzechikafu dzakagara dzichirayira kudya makarotsi; Nekuti inoita seinodzivirira cancer, asi kusvika pari zvino mukomboni hausati waonekwa, asi ongororo ichangobva kuitika yakaratidza kuti vanhu vanodya macarrots akawanda vanogona kuderedza njodzi yegomarara ne40%.
Tsvagiridzo inotsinhira kuti makarotsi ane chinhu chinouraya tumbuyu chine simba guru mukudzivirira gomarara.Falcarinol mushonga wemusikirwo unodzivirira muriwo kubva kuzvirwere zvefungal, uye unogona kunge uri iwo chinhu chikuru chinoita kuti makarotsi arambe akasimba kugomarara kusvika padanho iri.
Chirevo chakaburitswa muJournal of Agriculture uye Food Chemistry chinoti mbeva dzaidya karoti nechikafu chavo, pamwe nemakonzo akawedzera falcarinol muchikafu chavo, aive asina mukana wekuita mamota anouraya nechikamu chetatu zvichienzaniswa nembeva dzisina kupihwa. kwete makarotsi kana falcarinol.

 

9. Green and black tea:

Aya marudzi maviri etii ane akawanda anoshanda zvinhu, zvinosanganisira polyphenols inodzivirira kubva kugomarara remudumbu, kuwedzera kune flavonoids inodzivirira kubva kuhutachiona hwehutachiona, uye zvinofanirwa kucherechedzwa kuti kuwedzera mukaka mutii kunopesana nemhedzisiro yemapolyphenols akanaka emuviri.

 

10- Garlic:

Pasinei nekunhuhwirira kwegariki, iyo isingafadzi kune vamwe, hutano hwayo hunoita kuti tisatarise.Mishonga yesarufa inoipa iyo kunhuwa kunopa zvinhu zvinoshamisa zvinoporesa; Sezvo inomisa kukura kwecarcinogens mumuviri wako, uye ichishanda kugadzirisa DNA, munguva dzinopfuura 250 zvidzidzo zvakatarisa pamusoro pemigumisiro yegoriki pagomarara, zvakaonekwa kuti kune kushamwaridzana kwepedyo pakati pekushandiswa kwegariki uye kuderera kwemazamu. , colon, larynx, esophagus uye dumbu muvarume nevakadzi, kuva neGarlic ine mishonga inodzivirira bundu kubva pakukura kweropa raro, iyo inomisa chirwere ichi kana ichinge yasangana nemakemikari ecarcinogenic, uye inoodza mwoyo kubuda kwebundu kana raumbwa. Zvirwere zvegomarara zvinobatwa nemahomoni, zvakaita segomarara rezamu neprostate, uye garlic zvakaonekwa kuti zvinodzivirira kukura kweHelicobacter pylori, inova imwe yenjodzi dzegomarara remudumbu. Zvimwe zvidzidzo zvakaratidza kudyidzana kwegariki neselenium mukudzivirira kukura nekupararira kwegomarara rezamu, uye kuti garlic inodzivirira matishu kubva pamhedzisiro yemwaranzi iyo muviri unoburitswa, pamwe nekubatsira varwere vari kurapwa kenza yekenza, sezvo ichideredza mhedzisiro yemahara radicals inokuvadza moyo uye chiropa tishu.Panguva yekurapa nemimwe mishonga, kudya maviri kusvika matatu clove yegariki pazuva kunomisa kupfuura 90% yekuderera kweanodzivirira glutathione masero, uye kukuvara kunoitika kubva mukugamuchira chemotherapy, uye zvakakosha kukurukura nechiremba anoenda pamusoro pekudya garlic panguva yechemotherapy, sezvo chiremba angarayira Kusadya garlic paunenge uchigamuchira chemotherapy, kunyanya kune varwere vari pangozi yekubuda ropa.
Mirira, handizvo chete, garlic inorwa hondo dzakawanda kurwisa mabhakitiriya mumuviri wako, kusanganisira ayo anokonzera maronda uye kenza yemudumbu, uye inoderedzawo njodzi yekenza yekoloni, maererano nemafungiro enyanzvi yezvokudya Purofesa Arthur Schatzkin, a. muongorori mukuru kuNational Institute for Cancer Prevention. .
Kuti uwane rubatsiro rwakanyanya, iwe unogona kuwedzera clove poda usati wabika gariki anenge maminitsi gumi nemashanu kusvika makumi maviri, sezvo izvi zvinomutsa mishonga yesarufa ine simba guru pakubudirira kwegariki.