labarai
Tare da nau'o'in fa'idodin kiwon lafiya masu ban sha'awa, bincike daban-daban sun nuna tasiri mai amfani na yawan amfani da kayan lambu na cruciferous irin su broccoli, brussels sprouts, kabeji da farin kabeji, a rage hadarin ciwon daji daban-daban ciki har da ciki / ciki, huhu, nono. colorectal, pancreatic da mafitsara cancers. Har ila yau, bincike ya nuna cewa cin ganyayyakin cruciferous kamar su broccoli a cikin danye ko tururi yana taimakawa wajen riƙe abubuwan gina jiki da yawa da kuma samun fa'idodin kiwon lafiya, fiye da cinye waɗannan kayan lambu bayan dafa abinci ko tafasa. Duk da haka, ko da yake shan waɗannan kayan lambu masu lafiya yana da fa'ida, cin abinci bazuwar abubuwan da ake amfani da su / abubuwan gina jiki waɗanda ke cikin waɗannan kayan lambu bazai zama lafiya koyaushe ba kuma yana iya tsoma baki tare da jiyya masu gudana. Don haka, idan ana maganar ciwon daji, yana da mahimmanci a keɓance abinci mai gina jiki zuwa takamaiman nau'in ciwon daji da jiyya masu gudana, don samun fa'ida kuma a zauna lafiya.
Menene kayan lambu na Cruciferous?
Kayan marmari masu gishiri dangi ne mai ƙoshin lafiya wanda ya faɗi a ƙarƙashin dangin Brassica na shuke-shuke. Waɗannan suna da wadata a cikin nau'o'in abubuwan gina jiki da ƙwayoyin cuta waɗanda ke taimakawa gaba ɗaya ga fa'idodin kiwon lafiya daban-daban. Sunaye na kayan marmari masu ƙayatarwa saboda furannin furen su huɗu suna kama da giciye ko giciye (wanda ke ɗauke da gicciye).
Misalan kayan lambu na Gishiri
Wasu misalan kayan lambu na Cruciferous sun hada da:
- broccoli
- brussels sun tsiro
- kabeji
- farin kabeji
- kale
- bok choy
- doki
- arugula
- turnips
- abin wuya
- radishes
- ruwan wanka
- wasabi
- mustard
Mahimmancin Abinci na Kayan marmari na Gishiri
Kayan marmari masu gishiri galibi basu da kuzari kuma an san su sosai saboda fa'idodi masu gina jiki. Kayan gishiri na gishiri (kamar steamed broccoli) ba su ƙasa da kowane abincin abinci ba, saboda waɗannan suna cike da abubuwan gina jiki da yawa waɗanda suka haɗa da:
- Vitamin irin su Vitamin C, Vitamin K, Vitamin E, Folic Acid
- Isothiocyanates kamar Sulforaphane (samfuran hydrolyzed na glucosinolates waɗanda suke da sinadarai masu ƙunshin sulfur)
- Indole-3-carbinol (an ƙirƙira shi daga glucosinolates)
- Fibbar Abincin
- Flavonoids irin su Genistein, Quercetin, Kaempferol
- Carotenoids (canza zuwa retinol (Vitamin A) a cikin jikinmu yayin narkewa)
- Ma'adanai irin su Selenium, Calcium da Potassium
- Polyunsaturated fatty acid kamar su omega-3 mai mai
- Melatonin (wani sinadarin da ke tsara tashin bacci)
Amfanin Kirsimeti na kayan lambu
Kayan marmari masu gishiri suna da babban sinadarin anti-oxidant da anti-inflammatory kuma suna daga ɗayan dole ne su ci abincin da duk masu ilimin abinci mai gina jiki suka ba da shawara saboda fa'idodin lafiyarsu. Mai zuwa wasu daga cikin fa'idodin kiwon lafiya na kayan marmari na gishiri:
- Yana rage cholesterol
- Yana rage kumburi
- Taimakawa cikin lalata jiki
- Inganta lafiyar zuciya / zuciya
- Yana daidaita sukarin jini
- Taimako a narkewa
- Yana taimakawa asarar nauyi
- Yana taimaka wajen riƙe ƙimar estrogen
Saboda fa'idodin kiwon lafiya masu ban sha'awa, kayan lambu na cruciferous suma an yi nazari sosai don yuwuwar amfanin su a ciki ciwon daji rigakafin.
Abincin da Zai Ci Bayan Bayanan Ciwon Cutar Kansa!
Babu cutar kansa guda biyu iri daya. Wuce ka'idojin abinci mai gina jiki na kowa don kowa kuma yanke hukunci na musamman game da abinci da kari tare da ƙarfin gwiwa.
Nazarin kan haɗuwa tsakanin Babban Amfani da Kayan Gishiri da Hadarin Cutar Kansa
A cikin shekaru ashirin da suka gabata, an gudanar da karatun bibiyar al'adu da dama don kimanta alakar shan kayan lambu mai gicciye tare da barazanar nau'ikan cutar kansa. Menene waɗannan karatun suka ce? Shin sanya kayan marmari a jikin abincinmu zai rage haɗarin Ciwon kansa? Bari mu duba cikin waɗannan karatun mu fahimci abin da masana suka ce!
Rage Haɗarin Cutar Canjin ciki
A cikin binciken asibiti da aka gudanar a Roswell Park Comprehensive Cancer Centre a Buffalo, New York, masu binciken sun binciki bayanan tushen tambayoyi daga marasa lafiya waɗanda aka ɗauka tsakanin 1992 da 1998 a matsayin wani ɓangare na Tsarin Bayanai na Epidemiology (PEDS). Wannan binciken ya ƙunshi bayanai daga ciki 292 ciwon daji marasa lafiya da 1168 marasa lafiya marasa ciwon daji tare da cututtukan da ba su da cutar kansa. 93% na marasa lafiya da aka haɗa don binciken sune Caucasian kuma sun kasance tsakanin 20 da 95 shekaru.
Binciken ya gano cewa yawan cin kayan marmari da yawa, da danyen kayan marmari, da danyen broccoli, da danyen farin kabeji da kuma Brussels ya danganta da kashi 41%, 47%, 39%, 49% da 34% a cikin cutar ta kansar ciki bi da bi. Masu binciken sun kuma gano cewa yawan cin kayan lambu, dafaffun dafa, da kayan marmari, da Broccoli dafaffe, da kabeji dafaffe, da danyen kabeji, da farin kabeji, da ganye da kale da kuma sauerkraut ba su da wata ma'amala mai ma'ana da hadarin kamuwa da ciwon daji na ciki. Morrison et al, Nutr Ciwon daji., 2020)
Masu bincike daga Cibiyar Ciwon daji ta Shanghai, Asibitin Renji, Makarantar Koyon Magunguna ta Jami'ar Jiaotong da ke kasar Sin sun gudanar da bincike-bincike ta hanyar amfani da wallafe-wallafen binciken har da karatu har zuwa watan Satumbar 2012. Binciken da suka yi ya tantance alakar da ke tsakanin gishiri da gyambon ciki. Binciken ya yi amfani da bayanai daga Medline / Pubmed, Embase, da Yanar gizo na Kimiyyar Kimiyya wanda ya hada da jimillar abubuwa 22 ciki har da sha'anin shari'ar goma sha shida da kuma karatu mai zuwa shida. Binciken ya gano cewa yawan cin kayan marmarin gishiri na rage barazanar kamuwa da cutar kansa ta ciki a cikin mutane. Binciken ya kuma gano cewa waɗannan sakamakon sun kasance daidai da Arewacin Amurka, Turai, da Asiya. (Wu QJ et al, Ciwon daji Sci., 2013)
A takaice, binciken ya nuna cewa yawan cin kayan marmarin gyada mai gishiri na iya kasancewa da alaƙa da ƙananan haɗarin ciwon ciki / na ciki. Koyaya, ba a sami wata babbar ma'amala da haɗarin ciwon daji na ciki ba yayin da aka dafa waɗannan kayan lambu sabanin lokacin da aka ci ɗanye.
Kayan lambu na Cruciferous kamar Brussels Sprouts na Iya Rage Haɗarin Ciwon Cutar Pancreatic
Masu bincike daga Asibitin da ke da alaƙa na biyu & Yuying Asibitin Yara na Wenzhou Medical University a China sun gudanar da bincike-bincike ta hanyar amfani da bayanai daga binciken adabin da aka yi har zuwa Maris 2014. Masana binciken an mai da hankali ne kan kimanta alaƙar da ke tsakanin cin kayan lambu mai ƙaya (kamar broccoli, brussels sprouts da sauransu) da kuma cututtukan daji na pancreatic. Binciken ya yi amfani da bayanai daga PubMed, EMBASE, da Yanar gizo na Kimiyyar bayanan kimiyya waɗanda suka haɗa da rukuni huɗu da nazarin kula da harka biyar. (Li LY et al, Duniya J Surg Oncol. 2015)
Binciken ya kammala cewa yawan cin kayan marmarin giciye (kamar su broccoli, brussels sprouts, da sauransu) na iya rage barazanar kamuwa da cutar sankara. Koyaya, saboda iyakance yawan karatun da aka haɗa a cikin wannan nazarin, masu binciken sun ba da shawarar ƙwarewar nazarin karatu mai kyau da za a gudanar don tabbatar da wannan ɓatacciyar ƙungiya tsakanin kayan lambu mai ƙaya (kamar broccoli, brussels sprouts, da dai sauransu) ci da pancreatic cutar kansa
Rage Haɗarin Ciwon Kansa
Masu bincike daga Asibitin da ke da alaƙa da farko, Makarantar Magunguna, Jami'ar Zhejiang a China sun gudanar da bincike-bincike ta hanyar amfani da bayanai daga binciken adabi a cikin ɗakunan ajiya na Pubmed har da karatu har zuwa Nuwamba 2011. Binciken da suka yi na kimanta alaƙar da ke tsakanin gishirin gishiri da haɗarin cutar sankarar mama . Binciken ya hada da jimlar nazarin karatun 13 wanda ya shafi kulawar harka 11 da kuma nazarin mahalarta 2. (Liu X da Lv K, Nono. 2013)
Meta-bincike na waɗannan nazarin ya nuna cewa yawan cin kayan marmarin giciye na iya kasancewa da alaƙa da haɗarin rage cutar kansa. Koyaya, saboda iyakance yawan karatun, masu binciken sun ba da shawarar karin ingantaccen karatu mai zuwa da za a yi don tabbatar da tasirin kariya na kayan lambu mai gicciye akan ƙwayar nono.
Rage Haɗarin Cutar Cancer
Masu bincike daga Cibiyar Nazarin Whiteley-Martin, Makarantar Koyon Kiwon Lafiya ta Sydney, Ostiraliya sun gudanar da bincike-bincike ta hanyar amfani da bayanai daga binciken adabi na bayanan lantarki da suka hada da karatu har zuwa watan Mayun 2013. Binciken da suka yi na kimanta alakar da ke tsakanin gishirin gicciye da kuma barazanar kamuwa da cutar kai tsaye. Binciken ya yi amfani da bayanai daga Medline / Pubmed, Embase, Yanar gizo na Kimiyya, da Abubuwan Cikin Yanzu Haɗa wanda ya haɗa da jimlar abubuwa 33. (Tse G da Eslick GD, Nutr Ciwon daji. 2014)
Meta-analysis ya gano cewa yawan cin kayan marmarin giciye na iya zama mai alaƙa da haɗarin rage haɗarin ciwon daji na hanji. Yayinda suke nazarin kowane mutum wanda aka gicciye shi, masu binciken sun kuma gano cewa Broccoli musamman ya nuna fa'idodin kariya game da neoplasms.
Rage Hadarin cutar Kansar mafitsara
Masu bincike daga Asibitin Haɗaɗɗen Asibiti, Kwalejin Magunguna, Jami'ar Zhejiang a China sun gudanar da bincike-bincike ta hanyar amfani da bayanai daga binciken adabi a cikin Pubmed / Medline da Yanar gizo na Kimiyyar bayanai ciki har da nazarin da aka buga tsakanin 1979 da Yuni 2009. Mita-bincikensu ya kimanta haɗuwa tsakanin gishiri mai gishiri da haɗarin cutar kansar mafitsara. Binciken ya ƙunshi jimlar nazarin nazarin 10 wanda ya shafi kulawar 5 da kuma nazarin ƙungiyar 5. (Liu B et al, Duniya J Urol., 2013)
Gabaɗaya, meta-bincike ya gano raguwar haɗarin cutar kansar mafitsara tare da yawan cin kayan lambu mai ƙaya. Wadannan sakamakon sun kasance masu rinjaye a cikin binciken-kula da shari'ar. Koyaya, ba a sami wata ma'amala mai mahimmanci tsakanin cincin kayan lambu mai gicciye da haɗarin kansar mafitsara a cikin karatun ƙungiyar ba. Saboda haka, masu binciken sun ba da shawarar karin ingantaccen binciken da za a gudanar don tabbatar da kariyar tasirin kayan lambu mai gicciye akan cutar kansa.
Associationungiya tare da Hadarin Ciwon Kanji
A cikin 2013, masu bincike daga Asibitin Haɗaɗɗen Asibiti, Kwalejin Magunguna, Jami'ar Zhejiang da ke China sun gudanar da bincike-bincike ta hanyar amfani da bayanai daga binciken adabi a cikin ɗakunan adana bayanai na Pubmed ciki har da nazarin da aka buga tsakanin 1996 da Yuni 2012. Nazarin su na kimanta haɗin tsakanin kayan lambu mai gishiri da ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar cuta Binciken ya ƙunshi jimlar nazarin nazarin 10 wanda ya shafi 7-kula da harka da kuma nazarin ƙungiyar 3. (Liu B et al, Nutr Ciwon daji. 2013)
Meta-bincike daga binciken kula da shari'ar ya nuna cewa yawan cin kayan marmarin giciye na iya haɗuwa da raguwar haɗarin ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar cuta / koda. Koyaya, ba a samo waɗannan fa'idodin a cikin karatun ƙungiyar ba. Saboda haka, ana buƙatar ƙarin karatu don kafa ƙungiya mai kariya tsakanin yawan amfani da kayan marmari mai gicciye da haɗarin cutar kansa.
Rage Haɗarin Cutar Canji
Wani babban bincike mai zuwa game da yawan jama'a a kasar Japan da ake kira Cibiyar Kiwon Lafiyar Jama'a ta Japan (JPHC) Nazarin, ya binciko bayanan masu bin diddigi na tsawon shekara 5, don kimanta alaƙar da ke tsakanin gishirin gicciye da haɗarin cutar sankarar huhu a cikin jama'a tare da yawanci yawan cin kayan marmari na gishiri. Binciken ya hada da mahalarta 82,330 wadanda suka hada da maza 38,663 da kuma mata 43,667 wadanda shekarunsu suka wuce tsakanin shekaru 45-74 ba tare da wani tarihin cutar kansa ba. Binciken ya ci gaba da kasancewa mai rauni saboda matsayin shan sigari.
Binciken ya gano cewa yawan cin kayan marmarin giciye na iya kasancewa yana da matukar alaƙa da raguwar haɗarin cutar sankarar huhu tsakanin waɗannan maza waɗanda ba su taɓa shan sigari da waɗanda suka taɓa shan sigari ba. Koyaya, masu binciken basu sami wata alaƙa da maza waɗanda ke shan sigari a yanzu da matan da ba su taɓa shan sigari ba. (Mori N et al, J Nutr. 2017)
Wannan binciken ya nuna cewa yawan cin kayan marmari na iya rage barazanar cutar sankarar huhu tsakanin maza wadanda ba sa shan sigari a yanzu. Koyaya, a cikin binciken da ya gabata, binciken ya nuna cewa cin abinci mai wadataccen kayan marmari na iya rage haɗarin cutar kansa ta huhu tsakanin masu shan sigari. (Tang L et al, BMC Ciwon daji. 2010)
Dangane da binciken da ke sama, shan kayan lambu na cruciferous da alama yana da wasu tasirin kariya daga huhu ciwon daji. Koyaya, ana buƙatar ƙarin nazari don tabbatar da wannan gaskiyar.
Ungiya tare da Hadarin cerwayar Ciwon Kanjamau
Masu bincike daga Asibitin da ke da alaƙa da farko, Makarantar Koyon Magunguna, Jami'ar Zhejiang a China sun gudanar da bincike-bincike ta hanyar amfani da bayanai daga binciken adabi a cikin ɗakunan adana bayanai na Pubmed har da na karatu har zuwa Yuni 2011. Binciken da suka yi na kimanta alaƙar da ke tsakanin kayan marmari masu gicciye da kuma cutar kansar mafitsara . Binciken ya hada da jimlar nazarin karatun 13 wanda ya shafi kulawar harka 6 da nazarin rukuni 7. (Liu B et al, Int J Urol. 2012)
Gabaɗaya, meta-bincike ya gano raguwar haɗarin cutar kanjamau da yawan cin kayan lambu mai ƙaya. Wadannan sakamakon sun kasance masu rinjaye a cikin binciken-kula da shari'ar. Koyaya, ba a sami wata ma'amala mai mahimmanci tsakanin cincin kayan lambu da gishiri a cikin karatun ƙungiyar ba. Saboda haka, masu binciken sun ba da shawarar karin ingantaccen karatu mai zuwa da za a gudanar don tabbatar da fa'idodi masu amfani na gicciyen gishiri a kan cutar sankarar prostate.
A taƙaice, masu binciken galibi sun gano cewa yawan cin kayan lambu na gishiri na iya zama mai alaƙa da haɗarin rage haɗarin nau'ikan nau'ikan cutar kansa, musamman a cikin binciken da ake yi game da shari'ar, kodayake an ba da ƙarin nazarin da aka tsara sosai don tabbatar da wannan ƙungiyar ta kariya.
Fa'idodin abubuwan gina jiki a cikin Raw, Steamed or Boiled Cruciferous Kayan lambu / Broccoli
Glucosinolates sune sinadarai masu dauke da sinadarai da sulphur wadanda suke dauke da sinadaran mahadi wadanda suke cikin kayan masarufi wadanda idan sunadarai a jikinmu suna samarda lafiya mai tallafawa abubuwan gina jiki kamar indole-3-carbinol da isothiocyanates kamar sulforaphane. Yawancin cututtukan ciwon daji, anti-inflammatory, antioxidant da anti-estrogenic na waɗannan ƙwayoyin ana iya danganta su da sulforaphane da indole-3-carbinol na gina jiki.
Koyaya, yawancin karatun suna nuna cewa dafa kayan marmarin gishiri na iya kaskantar da enzyme myrosinase wanda ke sarrafa glucosinate zuwa mai gina jiki mai yawa, kayayyakin anti-cancer, sulforaphane da indole-3-carbinol. Yin sara ko tauna ɗanyen broccoli yana fitar da enzyme na myrosinase kuma yana taimakawa cikin samuwar sulforaphane da indole-3-carbinol. Saboda haka, cin ɗanyen ko kuma ɗanɗano na broccoli yana taimaka wajan samun fa'idodin lafiya daga abubuwan gina jiki maimakon shan dafaffun kayan lambu.
Wannan yana kara tallafawa ta hanyar karatun da masu binciken suka gudanar a Jami'ar Warwick a cikin United Kingdom. Masu binciken sun binciki tasirin dafa kayan marmarin gishiri kamar su broccoli, brussel sprouts, farin kabeji da koren kabeji ta tafasa, tururi, dahuwa microwave da kuma soya a kan abun ciki na glucosinolate / abubuwan gina jiki. Nazarin su ya nuna tsananin tasirin tafasa kan riƙe da mahimman kayan glucosinolate a cikin kayan marmarin gicciye. Binciken ya gano cewa asarar cikakken abun ciki na glucosinolate bayan tafasa na mintina 30 shine 77% na broccoli, 58% na tsiron Brussel, 75% na farin kabeji da 65% na kore kabeji. Sun kuma gano cewa tafasasshen kayan lambu na brassica na mintina 5 ya haifar da asara 20 - 30% kuma tsawon minti 10 ya haifar da asara 40 - 50% a cikin abun ciki na glucosinolate.
Hakanan masu binciken sun binciko tasirin wasu hanyoyin girke-girke akan abubuwan gina jiki na kayan masarufi gami da yin tururi na mintina 0-20 (misali steamed broccoli), girkin microwave na mintina 0-3 da dafa abinci mai soya don mintin 0-5. Sun gano cewa duk waɗannan hanyoyin 3 basu haifar da wata babbar asara na abubuwan dake cikin glucosinolate ba akan waɗannan lokutan girkin.
Saboda haka, shan ɗanyen ko kuma ɗanɗano na broccoli da sauran kayan lambu na giciye zai taimaka wajen riƙe abubuwan gina jiki da kuma samun iyakar fa'idodi mai gina jiki. Akwai tabbatattun tabbatattun abubuwan cin abinci / na gina jiki ga broccoli lokacin da aka ɗauke su cikin ɗanyensu da ɗanyensu kuma ana ba da shawarar a haɗa su a matsayin ɓangare na abincinmu na yau da kullun.
Kammalawa
A takaice dai, yawancin binciken da aka taƙaita a cikin wannan shafin yana ba da shawarar cewa yawan cin kayan lambu mai ɗanɗano ko tururi irin su broccoli da brussels sprouts na iya haɗuwa da ƙananan haɗarin ciwon daji da yawa kamar ciwon daji na ciki / ciwon ciki, ciwon huhu, ciwon daji na launi. , ciwon nono, ciwon pancreatic da sauransu. Masu binciken galibi sun sami haɗin kai tsakanin cin kayan lambu na cruciferous da ciwon daji haɗari, musamman a cikin nazarin binciken da aka yi, ko da yake an ba da shawarar ƙarin nazarin da aka tsara don tabbatar da wannan ƙungiya mai kariya. Abubuwan rigakafin chemo da kuma antioxidant, anti-inflammatory, anti-cancer da anti-estrogenic Properties na cruciferous veggies za a iya dangana ga su key aiki mahadi / micronutrients, musamman sulforaphane da indole-3-carbinol. Maganar ƙasa ita ce, ƙara kayan lambu irin su broccoli da brussels sprouts zuwa ga abincinmu na yau da kullum a cikin isasshen adadin zai iya taimaka mana mu sami babban fa'idar kiwon lafiya daga abubuwan gina jiki ciki har da rigakafin ciwon daji (ciwon daji, ciwon daji na pancreatic da dai sauransu), musamman idan an cinye su a cikin danye ko tururi. tsari.
Abincin da kuke ci kuma wanne kari kuke ɗauka shine yanke shawara. Ya kamata shawararku ta haɗa da la'akari da maye gurbi na ciwon daji, wanda cutar kansa, jiyya da ci gaba da gudana, duk wani rashin lafiyan, bayanin salon rayuwa, nauyi, tsayi da halaye.
Tsarin abinci mai gina jiki don cutar kansa daga addon baya dogara ne akan binciken intanet. Yana sarrafa muku yanke shawara ta atomatik dangane da kimiyyar kwayoyin da masana kimiyya da injiniyoyin software suka aiwatar. Ba tare da la’akari da ko kuna kula da fahimtar hanyoyin hanyoyin kwayoyin halittar biochemical ko a'a - don shirin abinci mai gina jiki don cutar kansa wanda ake buƙatar fahimta.
Fara NOW tare da shirin abinci mai gina jiki ta hanyar amsa tambayoyi kan sunan cutar kansa, maye gurbi, jiyya mai gudana da kari, duk wani rashin lafiyan, halaye, salon rayuwa, ƙungiyar shekaru da jinsi.
Keɓaɓɓen Abinci don Ciwon daji!
Ciwon daji yana canzawa da lokaci. Keɓancewa da canza abincin ku dangane da alamun cutar kansa, jiyya, salon rayuwa, abubuwan da ake so abinci, alerji da sauran dalilai.
Marasa lafiya masu cutar kansa sau da yawa dole su magance daban-daban illar illa na chemotherapy wanda ke shafar ingancin rayuwarsu da kuma neman wasu hanyoyin magance cutar kansa. Shan da madaidaicin abinci mai gina jiki da kari bisa la'akari na kimiyya (gujewa zato da zabin bazuwar) shine mafi kyawun maganin halitta don cutar kansa da cututtukan da suka shafi magani.