Ukutya okulishumi okuthintela umhlaza

Ngaba ukhe wacinga ukuba unokuseta ikhemesti edibeneyo yokuthintela "umhlaza" kwaye uyibeke ezandleni zakho nakwifriji yakho yasekhaya?! Ngokutsho kweziphumo zamawaka ophando olwenziwa yiWorld Cancer Research Fund kunye neAmerican Institute for Cancer Research ngokutya namandla ako njengesixhobo sendalo sokuthintela umhlaza, umphumo waba kukuba iingenelo zokutya kakhulu ukutya kwemifuno, okufana nebroccoli. , amajikijolo, igalikhi kunye neminye imifuno, inokuthintela ekuphuhliseni izicubu ezinomhlaza; Njengokutya okuphantsi kweekhalori kunye namafutha, ikwatyebile kwii-antioxidants.

Iingcali ezininzi kweli candelo ziye zaqinisekisa ukuba zifuna ukutya okulungileyo okuthintela umhlaza, kuquka "uJed Fahy W," umphandi kwiYunivesithi yaseJohns Hopkins School of Medicine, kwaye uphononongo lwakhe lugxininisa kwindlela imifuno exhathisa ngayo iiseli zomhlaza, njengoko esithi: "Abaninzi. izifundo ziqinisekisa ukubaluleka Antioxidants ezifana vitamin (C), lycopene, kunye beta-carotene ebantwini, leyo zininzi iziqhamo kunye nemifuno, uphononongo luqwalasele ukuba abantu abatya izidlo ezityebileyo iziqhamo kunye nemifuno basengozini esezantsi yomhlaza, ngenxa yokuba ezo zidlo ziqulethe iindidi zeekhemikhali Isityalo esaziwa ngokuba yi "phytochemicals", ekhusela iiseli zomzimba kwiikhompawundi eziyingozi ekutyeni nakwimekobume, kunye nokuthintela umonakalo weseli.

"Ukutya okunempilo kunokuthintela umhlaza, kwaye oko kuthetha ukuba zininzi iziqhamo kunye nemifuno, kunye nokutya okuziinkozo, inyama enqabileyo kunye nentlanzi," watsho umphandi uWendy Demark kunye no-Infred, unjingalwazi wezokuziphatha kwiYunivesithi yaseTexas MD Anderson Cancer Centre.

Phambi kwenani leziqhamo, imifuno kunye nokutya, ezi ngcali ziye zakhetha, ngokusekelwe kuphando olukhethekileyo kule ntsimi, uluhlu lokutya okubalulekileyo kwe-10, onokuthi unomdla wokutya ukususela ngoku ukuze uzikhusele kwi- iingozi zomhlaza.

1- Iinkozo ezipheleleyo:

Xa sithetha ngeenkozo esizityayo sonke, njengengqolowa kunye neembotyi ezifana neembotyi, iilentile, iimbotyi zesoya, i-cowpeas kunye nesesame, kwaye inzuzo yezi nkozo ikwinto yokuba iqulethe i-saponins, uhlobo lwekhabhohayidrethi ebangela ukuba buthathaka. i-enzymes emathunjini anokubangela umhlaza, kwaye yi-phytochemical evimbela iiseli zeCancer ukuba zihlukane, kwaye ngaphezu koko, zixhasa amajoni omzimba kwaye zinceda ekuphulukiseni amanxeba.

Ukutya iinkozo ezipheleleyo kuthetha ukutya zontathu iinxalenye zokhozo lwengqolowa okanye lwehabile, umzekelo, iqokobhe langaphandle eliqinileyo okanye into ebizwa ngokuba yi-bran nepulp, izinto ezineswekile ezintsonkothileyo okanye istatshi kunye nembewu encinci ekuyo, kwaye kwakukholelwa ngaphambili ukuba inzuzo yayo kukuba iqulethe isixa esityebileyo sefayibha , Nangona kunjalo, uphando lwezonyango lwakutshanje luthi umxholo opheleleyo weenkozo, kunye nazo zonke iivithamini, iiminerali, iishukela eziyinkimbinkimbi okanye i-starches, ngaphezu kwefayibha, yinto ekhuselayo. umzimba kwaye ukhuthaza impilo.

2- Iitumato:

Itumato lelinye lawona malungu abalulekileyo okutya kwemihla ngemihla kwabaninzi kwihlabathi liphela ngeendlela ezahlukeneyo, kwaye iluncedo kwifomu yayo entsha kunye nephekiweyo, kwaye imele ikhaka ngokuchasene neentlobo ezininzi zomhlaza, ezinjengomhlaza wesisu. iphecana, umlomo wesibeleko, ibele, imiphunga kunye ne-prostate, kuba iqulethe i-lycopene, into ebomvu enika i-Tomato umbala ohlukileyo.

I-Lycopene yi-pigment evela kusapho lwe-carotenoid esebenza njenge-antioxidant yendalo enamandla, inciphisa ukukhula komhlaza nge-77%, njengoko ikhusela kumhlaza.Le nto iyafumaneka kwivatala etyheli, igwava, igrapefruit epinki kunye nepepile ebomvu.

Inkqubo yokupheka iitumato yonyusa ukusebenza kwale nto kunye nokukwazi komzimba ukuyifunxa, njengoko obu buchule buphindwe kabini ngokudibanisa i-oyile engaxutywanga njengeoyile yomnquma, ukwazi ukuba iimveliso zetumato ezifana nesosi, ijusi yetamatati kunye neketchup inoxinzelelo oluphezulu. yelycopene kuneetumato ezintsha ngokwazo.

3- Isipinatshi:

Isipinatshi siqulethe ngaphezu kwe-15 ye-flavonoids enamandla kwaye i-antioxidants esebenzayo yokwenza i-radicals yamahhala emzimbeni kwaye incede ukukhusela umhlaza.
Uphononongo lubonise ukuba izicatshulwa zesipinatshi zinciphisa ubunzulu bomhlaza wolusu kwaye zibonise ukuba zinokunciphisa ukukhula komhlaza wesisu.
Isipinatshi sikwanecarotenoids, ethintela ukwanda kwezinye iintlobo zeeseli zomhlaza kwaye zide zikhuthaze ezi seli ukuba zizitshabalalise ngokwazo.
Kwaye iqulethe amanqanaba aphezulu e-potassium, ekhusela kwizifo zamehlo, kwaye iqulethe iikhompawundi ze-carotene ezisebenza ngokufa kweeseli zomhlaza kunye nokuyeka umsebenzi womhlaza ngokubanzi, ngokutsho kophando olupapashwe kwi-American Journal of Nutrition.

Kwaye "isipinatshi" yenye yeemveliso zezityalo ezityebileyo kwizondlo eziluncedo kakhulu kwimpilo, njengoko izazinzulu ziye zakwazi ukuhlukanisa ngaphezu kweshumi elinesithathu iintlobo ze-antioxidant flavonoid compounds, ezibalulekileyo ekuthinteleni iinkqubo zokuvuvukala kunye nokubekwa kwe-cholesterol kwiindonga zemithambo yegazi. kunye nokuchasana nemiphumo ye-carcinogens kwiiseli ezahlukeneyo Amalungu omzimba, oko kwenziwa xa kufundwa imiphumo emihle ye "spinach" isicatshulwa kwezi zinto kwisisu, isikhumba, isifuba kunye nomhlaza womlomo.

Amagqabi "esipinashi" aqulethe i-folic acid, kwaye le asidi inceda ukunciphisa amathuba okuba nezifo ze-neurological, ngaphezu koko, "isipinashi" siqulethe i-iron eninzi, enceda ukugcina amandla egazi emzimbeni.

IZiko leSizwe lezeMpilo eMelika lenze uphando olubandakanya abantu abangaphezu kwe-490, kwaye lagqiba ukuba abo batya kakhulu "isipinatshi" abanamathuba amaninzi okuba nomhlaza wommizo.
Kwaye "isipinashi" sigcina ininzi yamaminerali kunye namavithamini ukuba iphekwe nge-steam, ngokungafani nokubilisa, okulahlekelwa ezininzi izondlo zayo.

 

4Ibrokholi:

Ayiphelelanga apho, i-broccoli yenye yezona zinto zityebileyo zokutya ezine-bioflavonoids, ezibalulekileyo ekuthinteleni umhlaza.Ii-enzymes ezinamandla zokulwa nomhlaza womlomo, wommizo kunye nowesisu.
Ngokweziphumo zamakhulu ezifundo ezenziwe yiWorld Cancer Research Fund kunye neAmerican Institute for Cancer Research, isulforaphane isebenza njengesibulala-ntsholongwane esilwa nentsholongwane (H. Pylori) ebangela izilonda zesisu kunye nomhlaza wesisu, kwaye ezi ziphumo ziye zavavanywa. ebantwini, yaye imiphumo ikhuthaza gqitha.
Kwaye ukufumana inzuzo enkulu, unokuxuba i-broccoli kunye negalikhi enqunqiweyo kunye neoli yeoli ukuyijika ibe sisitya esinempilo, utsho ingcali yezondlo uJed Fahey W., umphandi kwiYunivesithi yaseJohns Hopkins School of Medicine, kwaye wongeza ukuba i-broccoli yeyona nto. owona mthombo wendalo wokuvelisa isulforaphane.
Inokukunceda ukugcina intliziyo enempilo ngokunceda ukugcina imithwalo yegazi yomelele, i-broccoli iphinda ithintele umonakalo kwimithambo yegazi ebangelwa yingxaki yeswekile engapheliyo, kunye ne-vitamin B6 inokulawula okanye ukunciphisa i-homocysteine ​​engaphezulu. inyama ebomvu, enokunyusa umngcipheko we-coronary artery disease.

 

5- amaqunube kunye namaqunube:

Amaqunube kunye namaqunube aneasidi ekhethekileyo yohlobo lwe phenolic acids ehlisa izinga lomonakalo kwiiseli ngenxa yomsi kunye nongcoliseko lomoya Ukutya amaqunube kunye namaqunube kunciphisa umngcipheko womhlaza wemiphunga, kwaye kunqanda umhlaza womlomo, umqala kunye isisu, ngokutsho amakhulu ezifundo zeklinikhi ezenziwa yiWorld Cancer Research Fund kunye neAmerican Institute for Cancer Research.
Kwakhona, amaqunube sesinye sezona ziqhamo zityebileyo kwi-antioxidant ellagic acid, kwaye uphando lwezenzululwazi lubonakalise ukuba le nto inokumisa ukukhula komhlaza.

 

 

6- Amakhowa:

Inceda umzimba ukulwa nomhlaza kunye nokwandisa umsebenzi wamajoni omzimba; Iqulethe iswekile, kunye ne-beta-glucan, kwaye ezi zinto zinceda ukuqinisa amajoni omzimba, ukuhlasela iiseli zomhlaza kunye nokuthintela ukuzala kwazo, kwaye ikwakhuthaza ukuveliswa kwe-interferon emzimbeni ukuphelisa iintsholongwane.

 

7- Imbewu yeflakisi:

I-Flaxseed iqulethe i-phytochemicals ekhusela umzimba kwizifo zomhlaza kwaye icothise ukukhula kwayo, oku kungenxa yokuba le mbewu inomlinganiselo omkhulu wefiber kwaye ityebile kwi-lignan, ene-antioxidant effect kwaye inqanda ukukhula kweeseli zomhlaza. Ikwane-fatty acids ezifana ne-omega-3, ekhusela kwisifo sentliziyo kunye nomhlaza wamathumbu.

 

8- Iminqathe:

Iqulethe amanqanaba aphezulu e-beta-carotene, elwa neendidi ezininzi zomhlaza ezifana nemiphunga, umlomo, umqala, isisu, amathumbu, idlala lengqula kunye nomhlaza wamabele. UGqirha Christine Brandt, intloko yesebe lophando kwiDanish Institute of Agricultural Sciences, uthi kukho enye into ekwiminqathe ebizwa ngokuba yiFalcarinol enqanda ukukhula kweeseli zomhlaza, ngoko ke izazi ngezondlo kudala zicebisa ukuba kutyiwe iminqathe; Kuba kubonakala ngathi ukuthintela umhlaza, kodwa ukuza kuthi ga ngoku i-compound ayikachongwa, kodwa uphononongo lwakutsha nje lubonise ukuba abantu abatya izixa ezikhulu zeminqathe banokunciphisa umngcipheko womhlaza ngama-40%.
Uphando luyangqina ukuba iminqathe inento ebulala izinambuzane enefuthe elikhulu ekuthinteleni umhlaza.I-Falcarinol sisitshabalalisi sendalo esikhusela imifuno kwizifo zokungunda, kwaye isenokuba yeyona nto ibangela ukuba iminqathe imelane nomhlaza ukuya kuthi ga ngoku.
Ingxelo epapashwe kwiJenali yezoLimo kunye neChemistry yokutya ithi iimpuku ezitye iminqathe ngokutya kwazo okuqhelekileyo, kunye neempuku ezongeze i-falcarinol ekutyeni kwazo, azikho amathuba okuba ziphuhlise ithumba elibi ngesithathu xa kuthelekiswa neempuku ezinganikwanga. hayi iminqathe okanye i-falcarinol.

 

9. Iti eluhlaza nemnyama:

Ezi ntlobo zimbini zeti ziqulethe izithako ezininzi ezisebenzayo, kuquka i-polyphenols ekhusela umhlaza wesisu, ngaphezu kwe-flavonoids ekhusela ukusuleleka kwintsholongwane, kwaye kufuneka kuqatshelwe ukuba ukongeza ubisi kwi-tea kuchasene nemiphumo ye-polyphenols efanelekileyo yomzimba.

 

10- Igalikhi:

Nangona ivumba elicekisayo legalikhi, elinganqwenelekiyo kwabanye, izibonelelo zayo zempilo zisenza singayihoyi. Njengoko iyeka ukukhula kwezinto ezibangela umhlaza emzimbeni wakho, kwaye isebenza ukulungisa i-DNA, ngexesha lezifundo ezingaphezu kwama-250 ezigxile kwisiphumo segalikhi kumhlaza, kwafunyaniswa ukuba kukho unxulumano olusondeleyo phakathi kokusetyenziswa kwegalikhi kunye nangaphantsi. amazinga webele, ikholoni, umphimbo, ummizo kunye nesisu kumadoda nabasetyhini, ukuba iqulathe Igalikhi iqulathe iikhompawundi ezithintela thumba ekuphuhliseni unikezelo lwegazi, nto leyo eyeka isifo xa evezwe imichiza carcinogenic, kwaye iyadimaza ukuqhambuka ithumba xa sele kwakheka. Umhlaza ochatshazelwa ziihomoni, ezifana nomhlaza webele kunye nomhlaza wedlala lobudoda, kunye negalikhi ifunyenwe ukuthintela ukukhula kweHelicobacter pylori, yenye yezinto ezinobungozi kumhlaza wesisu. Olunye uphando lubonise ukusebenzisana kwegalikhi kunye ne-selenium ekuthinteleni ukukhula kunye nokuqhambuka komhlaza wamabele, kwaye ikonofile ikhusela izicubu kwiziphumo zemitha apho umzimba uvele khona, ukongeza ekuncedeni abaguli abafumana ichemotherapy yomhlaza, njengoko inciphisa imiphumo yeradicals yasimahla eyonakalisa intliziyo kunye nezicubu zesibindi Ngexesha lonyango kunye namayeza athile, ukutya ii-cloves ezimbini ukuya kwezintathu zegalikhi imihla ngemihla kumisa ngaphezu kwe-90% yokuphela kweeseli ezikhuselayo ze-glutathione, kunye nomonakalo owenzeka ngokufumana ichemotherapy, kwaye kubalulekile ukuxoxa nogqirha ohambayo malunga nokutya igalikhi ngexesha le-chemotherapy, njengoko ugqirha unokucebisa ukuba Ungadli igalikhi ngelixa ufumana i-chemotherapy, ngakumbi kwizigulane ezisengozini enkulu yokopha.
Yima, akuphelelanga apho, ikonofile ilwa amadabi amaninzi okulwa neebhaktheriya emzimbeni wakho, kubandakanywa nezo zibangela izilonda kunye nomhlaza wesisu, kwaye kunciphisa umngcipheko womhlaza wekoloni, ngokoluvo lwengcali yezondlo uNjingalwazi Arthur Schatzkin, a. umphandi ophezulu kwiZiko leSizwe loThintelo lweCancer.
Ukufumana inzuzo enkulu, unokongeza i-clove powder ngaphambi kokupheka igalikhi malunga nemizuzu eyi-15 ukuya kwe-20, njengoko oku kusebenze iikhompawundi zesulfure ezinempembelelo enkulu ekusebenzeni kwegalikhi.