Ukudla okuyishumi okuvimbela umdlavuza

Wake wacabanga ukuthi ungasetha ikhemisi elididiyelwe ukuze uvimbele "umdlavuza" futhi ulibeke ezandleni zakho nasesiqandisini sakho sasekhaya?! Ngokwemiphumela yezinkulungwane zocwaningo olwenziwa i-World Cancer Research Fund kanye ne-American Institute for Cancer Research ngokudla namandla ako njengesikhali esingokwemvelo sokuvimbela umdlavuza, umphumela waba ukuthi izinzuzo zokudla ikakhulukazi ukudla okunemifino, njenge-broccoli. , amajikijolo, i-garlic kanye neminye imifino, ingase ikuvimbele ekuthuthukiseni izimila ezinomdlavuza; Njengokudla okunama-kilojoule aphansi namafutha, futhi inothile ngama-antioxidants.

Ochwepheshe abaningi kulo mkhakha baqinisekisa ukufuna kwabo ukudla okungcono kakhulu okuvimbela umdlavuza, okuhlanganisa no-“Jed Fahy W,” umcwaningi waseJohns Hopkins University School of Medicine, futhi ucwaningo lwakhe lugxile endleleni imifino imelana ngayo namangqamuzana omdlavuza, njengoba esho: “Abaningi ucwaningo luqinisekisa ukubaluleka kwama-Antioxidants afana ne-vitamin (C), i-lycopene, ne-beta-carotene kubantu, egcwele izithelo nemifino, ucwaningo lubheke ukuthi abantu abadla ukudla okucebile ngezithelo nemifino banamathuba amancane okuba nomdlavuza, ngoba lokho kudla kuqukethe amakhemikhali ahlukahlukene Isitshalo esaziwa ngokuthi "ama-phytochemicals", avikela amangqamuzana omzimba kumakhompiyutha ayingozi ekudleni nasendaweni ezungezile, kanye nokuvimbela ukulimala kwamangqamuzana.

"Ukudla okunempilo kungavimbela umdlavuza, futhi lokho kusho izithelo nemifino eminingi, kanye nokusanhlamvu, inyama enamafutha nenhlanzi," kusho umcwaningi uWendy Demark no-Infred, uprofesa wesayensi yokuziphatha eYunivesithi yaseTexas MD Anderson Cancer Center.

Ngaphambi kwenani lezithelo, imifino nokudla, laba ochwepheshe baye bakhetha, ngokusekelwe ocwaningweni olukhethekile kulo mkhakha, uhlu lokudla okubalulekile okuyi-10, ongakulangazelela ukukudla kusukela manje ukuze uvikeleke ekudleni. izingozi zomdlavuza.

1- Izinhlamvu eziphelele:

Ngezinhlamvu eziphelele sisho okusanhlamvu esikudlayo sonke, okunjengokolweni nemifino efana nobhontshisi, udali, ubhontshisi, i-cowpeas nesesame, futhi inzuzo yalezi zinhlamvu isekutheni iqukethe ama-saponins, uhlobo lwama-carbohydrate alula. ama-enzyme emathunjini angase abangele umdlavuza, futhi iyi-phytochemical evimbela amangqamuzana omdlavuza ukuba ahlukane, futhi ngaphezu kwalokhu, asekela isimiso somzimba sokuzivikela ezifweni futhi asize ekwelapheni kwesilonda.

Ukudla okusanhlamvu kusho ukudla zonke izingxenye ezintathu zikakolweni noma ze-oats, isibonelo, okuyigobolondo langaphandle eliqinile noma okuthiwa yi-bran ne-pulp yokusanhlamvu, izinto ezinoshukela eziyinkimbinkimbi noma isitashi kanye nembewu encane ekulo, futhi ngaphambili kwakukholelwa ukuthi inzuzo yayo ukuthi iqukethe inani elicebile le-fiber , Nokho, izifundo zezokwelapha zamuva zithi okuqukethwe okuphelele kokusanhlamvu, nawo wonke amavithamini, amaminerali, ushukela oyinkimbinkimbi noma ama-staches, ngaphezu kwe-fiber, yilokho okuvikelayo. umzimba futhi uthuthukisa impilo.

2- Utamatisi:

Utamatisi ungenye yezingxenye ezibaluleke kakhulu zokudla kwansuku zonke kwabaningi emhlabeni jikelele ngezindlela ezihlukahlukene, futhi uwusizo esimweni sawo esisha kanye nesiphekiwe, futhi umele isivikelo ezinhlotsheni eziningi zomdlavuza, njengomdlavuza wesisu. ipheshana, umlomo wesibeletho, isifuba, amaphaphu kanye ne-prostate, ngoba iqukethe i-lycopene, okuyingxenye ebomvu enikeza utamatisi umbala ohlukile.

I-Lycopene iyi-pigment evela emndenini we-carotenoid esebenza njenge-antioxidant yemvelo enamandla, inciphisa ukukhula komdlavuza ngo-77%, njengoba ivikela umdlavuza.

Inqubo yokupheka utamatisi ikhulisa ukusebenza kahle kwalesi sithako kanye nekhono lomzimba lokumunca, njengoba leli khono liphindwe kabili ngokufaka amafutha angenalutho njengamafutha omnqumo, ukwazi ukuthi imikhiqizo katamatisi efana nesoso, ijusi katamatisi kanye ne-ketchup ine-concentration ephezulu. we-lycopene kunotamatisi omusha ngokwawo.

3- Isipinashi:

Isipinashi siqukethe ama-flavonoid angaphezu kwe-15 angamandla futhi asebenzayo e-antioxidant ukuze anciphise ama-radicals mahhala emzimbeni futhi ngaleyo ndlela asize ekuvimbeleni umdlavuza.
Ucwaningo selukhombisile ukuthi izithako zesipinashi zinciphisa ubungako bomdlavuza wesikhumba futhi zikhombisa ukuthi zinganciphisa nokukhula komdlavuza wesisu.
Isipinashi siqukethe nama-carotenoid, avimbela ukwanda kwezinye izinhlobo zamangqamuzana omdlavuza futhi akhuthaze ngisho namangqamuzana ukuba azibhubhise wona.
Futhi iqukethe amazinga aphezulu e-potassium, evikela izifo zamehlo, futhi iqukethe ngisho nezinhlanganisela ze-carotene ezisebenza ekufeni kwamangqamuzana omdlavuza futhi zimise umsebenzi womdlavuza ngokujwayelekile, ngokusho kocwaningo olwanyatheliswa kuyi-American Journal of Nutrition.

Futhi "isipinashi" singenye yemikhiqizo yezitshalo ecebile izakhi ezizuzisa kakhulu empilweni, njengoba ososayensi bakwazi ukuhlukanisa izinhlobo ezingaphezu kweshumi nantathu ze-antioxidant flavonoid compounds, ezibalulekile ekuvimbeleni izinqubo zokuvuvukala kanye nokufakwa kwe-cholesterol ezindongeni zemithambo yegazi. kanye nokumelana nemiphumela ye-carcinogens kumaseli ezinhlobonhlobo zezitho zomzimba, yilokho okwenziwa lapho kufundwa imiphumela emihle ye-"spinach" ekhishwe yalezi zinto esiswini, isikhumba, isifuba kanye nomdlavuza womlomo.

Amaqabunga "isipinashi" nawo aqukethe i-folic acid, futhi le asidi iphinde isize ukunciphisa amathuba okuba nezifo zezinzwa, ngaphezu kwalokho, "isipinashi" siqukethe inani elikhulu lensimbi, esiza ukugcina amandla egazi emzimbeni.

INational Institute of Health in America yenze ucwaningo oluhlanganisa abantu abangaphezu kuka-490 XNUMX, yaphetha ngokuthi abadla kakhulu “isipinashi” mancane amathuba okuba nomdlavuza womminzo.
Futhi "isipinashi" sigcina amaminerali amaningi namavithamini uma siphekwe ngesitimu, ngokungafani nokubilisa, okulahlekelwa imisoco yayo eminingi.

 

4I-broccoli:

Akugcini lapho, i-broccoli ingenye yokudla okunothe kakhulu okunama-bioflavonoids, okubalulekile ekuvimbeleni umdlavuza.Ama-enzyme anamandla okulwa nomdlavuza womlomo, womminzo nowesisu.
Ngokwemiphumela yamakhulu ocwaningo olwenziwa iWorld Cancer Research Fund kanye ne-American Institute for Cancer Research, i-sulforaphane isebenza njenge-antibiotic elwa namagciwane (H. Pylori) abangela izilonda zesisu nomdlavuza wesisu, futhi le miphumela ihloliwe. kubantu, futhi imiphumela ikhuthaza kakhulu.
Futhi ukuze uthole inzuzo enkulu, ungaxuba i-broccoli nogalikhi oqoshiwe namafutha omnqumo ukuze uyiguqule ibe isidlo esinempilo, kusho uchwepheshe wezokudla okunempilo, u-Jed Fahey W., umcwaningi e-Johns Hopkins University School of Medicine, futhi wengeza ukuthi i-broccoli iyisidlo esinempilo. umthombo wemvelo ongcono kakhulu wokukhiqiza i-sulforaphane.
Ingasiza futhi ukugcina inhliziyo inempilo ngokusiza ekugcineni imithambo yegazi iqinile, i-broccoli iphinde ivimbele ukulimala kwemithambo yegazi okubangelwa izinkinga ezingapheli zikashukela, futhi uvithamini B6 ungalawula noma unciphise i-homocysteine ​​eningi.Enqwabelana emzimbeni ngenxa yokudla. inyama ebomvu, engandisa ingozi ye-coronary artery disease.

 

5- Ama-strawberries nama-raspberries:

Ama-strawberries nama-raspberries aqukethe i-asidi ekhethekile yohlobo lwe-phenolic acid enciphisa izinga lokulimala kwamangqamuzana ngenxa yentuthu kanye nokungcoliswa komoya. ngokwezibalo zemitholampilo ezingamakhulu enziwe yi-World Cancer Research Fund kanye ne-American Institute for Cancer Research.
Futhi, ama-strawberries angenye yezithelo ezicebile kakhulu ku-antioxidant ellagic acid, futhi ucwaningo lwesayensi luye lwafakazela ukuthi le nto ingamisa ukukhula kwezimila ezinomdlavuza.

 

 

6- Amakhowe:

Isiza umzimba ukulwa nomdlavuza futhi yandise ukusebenza kwamasosha omzimba; Iqukethe ushukela, kanye ne-beta-glucan, futhi lezi zinto zisiza ukuqinisa amasosha omzimba, ukuhlasela amangqamuzana omdlavuza futhi kuvimbele ukuzala kwawo, futhi kugqugquzela ukukhiqizwa kwe-interferon emzimbeni ukuze kuqedwe amagciwane.

 

7- Imbewu yefilakisi:

Imbewu yefilakisi inamakhemikhali e-phytochemicals avikela umzimba ezifweni eziwumdlavuza futhi abambezele ukukhula kwawo.Lokhu kungenzeka ukuthi kungenxa yokuthi lezi zinhlamvu ziqukethe ingxenye enkulu ye-fiber futhi inothe nge-lignan, enomphumela wokulwa ne-antioxidant futhi ivimbela ukukhula kwamangqamuzana omdlavuza. Futhi iqukethe ama-fatty acids, njenge-omega-3, evikela isifo senhliziyo nomdlavuza wamathumbu.

 

8- Izaqathi:

Iqukethe amazinga aphezulu e-beta-carotene, elwa nezinhlobo eziningi zomdlavuza njengamaphaphu, umlomo, umphimbo, isisu, amathumbu, i-prostate kanye nomdlavuza webele. UDkt Christine Brandt, oyinhloko yomnyango wocwaningo eDanish Institute of Agricultural Sciences, uthi kunenye into etholakala kwizaqathi ebizwa ngokuthi i-Falcarinol evimba ukukhula kwamangqamuzana omdlavuza, ngakho ongoti bokudla okunempilo kade beluleka ngokudla izaqathi; Ngoba kubonakala sengathi ivimbela umdlavuza, kodwa kuze kube manje i-compound ayikaziwa, kodwa ucwaningo lwakamuva lubonise ukuthi abantu abadla izaqathe eziningi banganciphisa ingozi yomdlavuza ngo-40%.
Ucwaningo luyaqinisekisa ukuthi izaqathi zinento ebulala izinambuzane ezinomthelela omkhulu ekuvimbeleni umdlavuza.I-Falcarinol iyisibulala-zinambuzane esingokwemvelo esivikela imifino ezifweni zesikhunta, futhi kungaba yiyona nto enkulu eyenza izaqathi zimelane nomdlavuza ngaleli zinga.
Umbiko oshicilelwe kuyi-Journal of Agriculture and Food Chemistry uthi amagundane adle izaqathe ngokudla kwawo okujwayelekile, kanye namagundane anezela i-falcarinol ekudleni kwawo, ayemancane amathuba okuthi abe nezimila eziyingozi ngengxenye yesithathu uma kuqhathaniswa namagundane angazange anikezwe. noma izaqathi noma i-falcarinol.

 

9. Itiye eliluhlaza nelimnyama:

Lezi zinhlobo ezimbili zetiye ziqukethe izithako eziningi ezisebenzayo, kufaka phakathi ama-polyphenols avikela umdlavuza wesisu, ngaphezu kwama-flavonoids avikela izifo ezibangelwa amagciwane, futhi kufanele kuqashelwe ukuthi ukwengeza ubisi etiyeni kuphikisana nemiphumela yama-polyphenols amahle emzimbeni.

 

10- Igalikhi:

Naphezu kwephunga likagalikhi elinyanyekayo, elingakhangi kwabanye, izinzuzo zayo zezempilo zisenza singakunaki. Njengoba imisa ukukhula kwe-carcinogens emzimbeni wakho, futhi isebenza ukulungisa i-DNA, phakathi nezifundo ezingaphezu kuka-250 ezigxile emphumeleni kagalikhi kumdlavuza, kwatholakala ukuthi kukhona ukuhlobana okuseduze phakathi kokusetshenziswa kukagalikhi kanye namazinga aphansi webele. , i-colon, i-larynx, i-esophagus nesisu kwabesilisa nabesifazane, ukuqukatha I-Garlic iqukethe i-compounds evimbela isimila ekuthuthukiseni igazi laso, esinqanda lesi sifo lapho sibhekene namakhemikhali e-carcinogenic, futhi sinqande ukuqubuka kwesimila uma sesakhekile. Umdlavuza ohlaselwe amahomoni afana nomdlavuza webele nowe-prostate, nesweli kutholakale ukuthi ivimbela ukukhula kwe-Helicobacter pylori, okungenye yezinto eziyingozi yomdlavuza wesisu. Olunye ucwaningo luveze ukusebenzisana kukagalikhi ne-selenium ekuvimbeleni ukukhula nokubhebhetheka komdlavuza webele, nokuthi ugalikhi uvikela izicubu emiphumeleni yemisebe ochayeka kuyo umzimba, ngaphezu kokusiza iziguli ezilashwa ngamakhemikhali ngenxa yomdlavuza, njengoba wehlisa izinga lokushisa lomzimba. Imiphumela yama-radicals mahhala alimaza inhliziyo nezicubu zesibindi. Ngesikhathi sokwelashwa ngemithi ethile, ukudla ama-clove kagalikhi amabili kuya kwamathathu ngosuku kumisa ngaphezu kuka-90% wokuncipha kwamangqamuzana avikelayo e-glutathione, kanye nomonakalo owenzeka ngokuthola ukwelashwa ngamakhemikhali, futhi kubalulekile ukuxoxa nodokotela okhona mayelana nokudla i-garlic ngesikhathi sokwelashwa ngamakhemikhali, njengoba udokotela angase acebise ukuthi Ungadli u-garlic ngenkathi uthola i-chemotherapy, ikakhulukazi ezigulini ezisengozini enkulu yokopha.
Akugcini lapho, ugalikhi ulwa izimpi eziningi ukulwa namagciwane emzimbeni wakho, okuhlanganisa nalawo abangela izilonda nomdlavuza wesisu, futhi wehlisa namathuba okuba nomdlavuza wamaphaphu, ngokombono wochwepheshe bokudla okunomsoco uSolwazi Arthur Schatzkin, a. umphenyi omkhulu eNational Institute for Cancer Prevention. .
Ukuze uthole inzuzo enkulu, ungangeza i-clove powder ngaphambi kokupheka i-garlic cishe imizuzu engu-15 kuya kwangu-20, njengoba lokhu kuvuselela ama-sulfur compounds anomthelela omkhulu ekusebenzeni kwegalikhi.