labarai
Legumes mai arzikin furotin da fiber da suka haɗa da wake, wake da lentil an san suna da fa'idodin kiwon lafiya da yawa waɗanda suka haɗa da rage haɗarin cututtukan zuciya, ciwon sukari, cholesterol da maƙarƙashiya da haɓaka hawan jini. Nazarin tushen yawan jama'a daban-daban (ƙungiyar) sun kuma nuna cewa abinci/abinci mai wadata a cikin legumes kamar su wake, wake da lentil na iya haɗawa da rage haɗarin takamaiman. ciwon daji nau'o'in kamar ciwon nono, launin fata da prostate. Duk da haka, yawan cin abinci na legumes bazai rage haɗarin ciwon daji na endometrial ba.
Menene Legumes?
Tsire-tsire masu girma suna cikin dangin pea ko dangin Fabaceae. Tushen nodules na waɗannan shuke-shuke suna karɓar bakuncin ƙwayoyin cuta na rhizobium kuma waɗannan kwayoyin bi da bi suna gyara nitrogen daga yanayi zuwa cikin ƙasa, waɗanda tsire-tsire ke amfani da su don haɓakar su, ta haka suna samar da alaƙar alaƙa da juna. Sabili da haka, tsire-tsire masu ban sha'awa suna shahararrun abubuwan da ke gina jiki da fa'idodin muhalli.
Tsire-tsire masu banƙyama suna da kwasfa tare da tsaba a ciki, waɗanda kuma aka san su da legumes. Lokacin amfani da shi azaman busassun hatsi, ana kiran waɗannan tsaba pulses.
Wasu daga cikin legaumesan umesaumesan cin abinci sun haɗa da peas; wake na gama gari; lentil; kaji; waken soya; gyaɗa; nau'ikan busassun wake da suka hada da koda, kanto, navy, azuki, mung, gram baki, mai gudu gudu, danyar shinkafa, asu, da kuma wake mara dadi; nau'ikan busassun wake daban-daban da suka hada da doki da wake na fila, busasshen wake, wake-baƙa mai ido, peas na tattabara, bambara groundnut, vetch, lupins; da sauransu kamar su fukafukai, karammiski da wake wake. Ingancin abinci mai gina jiki, bayyanar da dandano na iya bambanta tsakanin nau'ikan bugun jini daban-daban.
Amfanin Legumes na kiwon lafiya
Pulses suna da matukar gina jiki. Legumes irin su peas, wake da lentil sune kyakkyawan tushen sunadarai da zaren abinci kuma an san suna da fa'idodi daban-daban na kiwon lafiya. Ana daukar furotin na fis a matsayin abinci ko kari kuma ana fitar da su cikin hoda daga launin peas mai rawaya da kore.
Baya ga sunadarai da zaren abinci, ana kuma cakuda ƙwayoyi iri-iri tare da wasu nau'ikan abubuwan gina jiki da suka haɗa da:
- antioxidants
- Ma'adanai irin su baƙin ƙarfe, magnesium, zinc, calcium, potassium
- B bitamin kamar su folate, bitamin B6, thiamine
- Carbohydrates gami da sitaci mai tsayayya
- Abincin abincin tsire-tsire irin su β-sitosterol
- Phytoestrogens (mahaɗan shuka tare da estrogen kamar dukiya) kamar su Coumestrol
Ba kamar abinci kamar jan nama ba, ƙwayoyin cuta ba su da wadataccen mai. Saboda wadannan fa'idodin, furotin masu yalwar sunadarai da suka hada da Peas, wake da kuma kayan lambu ana ɗaukarsu madaidaiciyar madaidaiciyar abinci mai ƙoshin lafiya ga naman ja kuma ana amfani da su azaman abinci mai mahimmanci a ƙasashe da yawa a duniya. Bugu da ƙari, waɗannan ma ba su da tsada da ɗorewa.
Cin ƙwanƙwasa ciki har da peas a matsayin ɓangare na lafiyayyen abinci da salon rayuwa na iya haɗuwa da nau'ikan fa'idodin kiwon lafiya waɗanda suka haɗa da:
- Hana maƙarƙashiya
- Rage haɗarin cututtukan zuciya
- Rage yawan matakan cholesterol
- Inganta hawan jini
- Tsayar da irin ciwon sukari na 2
- Inganta asarar nauyi
Koyaya, tare da waɗannan fa'idodin kiwon lafiyar, akwai wasu sanannu da aka sani ga waɗannan ƙananan mai, babban peas ɗin furotin, wake da lentil kamar yadda suke ƙunshe da wasu mahaɗan da aka sani da anti-abubuwan gina jiki. Wadannan na iya rage karfin jikin mu na shan wasu abubuwan gina jiki.
Misalan wadannan kwayoyin cuta wadanda zasu iya rage shan daya ko fiye na abubuwan gina jiki da suka hada da iron, zinc, calcium da magnesium sune phytic acid, lectins, tannins and saponins. Legwayoyin da ba a dafa ba suna ɗauke da laccoci wanda zai iya haifar da kumburin ciki, duk da haka, idan an dafa shi, ana iya cire waɗannan karatuttukan da ke kan fuskar ƙirar.
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.
Amfani da Legume da Hadarin Kansa
Kasancewar abinci mai gina jiki tare da fa'idodin kiwon lafiya iri-iri, masu bincike a duk faɗin duniya sun yi sha'awar fahimtar alaƙar da ke tsakanin shan waɗannan furotin da kayan lambu masu wadataccen fiber na abinci waɗanda suka haɗa da wake, wake da lentil da haɗarin kamuwa da cuta. ciwon daji. An gudanar da bincike daban-daban dangane da yawan jama'a da kuma nazarin meta-bincike don kimanta wannan ƙungiyar. An kuma gudanar da bincike daban-daban don yin bincike game da alaƙar takamaiman abubuwan gina jiki da ke cikin adadi mai yawa a cikin kayan abinci na legumin kamar su wake, wake da lentil tare da haɗarin kamuwa da cutar kansa daban-daban.
Wasu daga cikin waɗannan karatun da nazarin maganganu suna haɗuwa a cikin shafin yanar gizon.
Amfani da Legume da Hadarin Kansa
Nazari kan Matan Iran
A wani binciken da aka yi kwanan nan wanda aka buga a watan Yunin 2020, masu binciken sun kimanta alaƙar da ke tsakanin furotin da cin goro da kuma cutar kansar nono a cikin matan Iran. Don binciken, bayanan da aka dogara da 168-abu mai yawan abinci mai yawa-kusan ana samunsa ne daga binciken kula da al'amuran jama'a wanda ya hada da masu fama da cutar sankarar mama 350 da kuma kula 700 wadanda shekarunsu da yanayin zamantakewar su suka yi daidai da na kansar nono. marasa lafiya. Kayan da aka duba don binciken sun hada da lentil mai dauke da furotin, wake, kaji, da wake iri daban-daban, gami da wake wake da wake. (Yaser Sharif et al, Nutr Ciwon daji., 2020)
Binciken ya gano cewa a tsakanin matan da suka tashi daga lokacin haihuwa da kuma masu halartar nauyi na yau da kullun, kungiyoyin da ke da yawan cin ganyayyaki suna da kashi 46% na barazanar kamuwa da cutar sankarar mama idan aka kwatanta da wadanda suke da karancin magani.
Binciken ya kammala da cewa yawan amfani da furotin da kayan abinci masu wadatar fiber kamar su Peas, chickpeas da wake iri-iri na iya amfanar da mu wajen rage haɗarin nono. ciwon daji.
San Francisco Bay Area Cancer Cancer
Wani binciken da aka buga a cikin 2018 ya kimanta haɗin kai tsakanin cinya / wake da cinyar nono dangane da matsayin estrogen receptor (ER) da progesterone receptor (PR). Bayanai na yawan abinci don bincike an same su ne daga binciken kula da harka na yawan jama'a, wanda ake kira da San Francisco Bay Area Cancer Study, wanda ya hada da cutar kansa ta nono 2135 wanda ya kunshi 1070 Hispanics, 493 African Americans, da 572 wadanda ba 'yan Hispanic Ba. ; da kuma sarrafa 2571 wadanda suka hada da 1391 Hispanic, 557 African Americans, da 623 wadanda ba 'yan Hispanic Ba. (Meera Sangaramoorthy et al, Ciwon daji na Med., 2018)
Binciken wannan binciken ya gano cewa yawan cin fiber na wake, duka wake (ciki har da furotin da fiber garbanzo wake, sauran wake irin su pinto koda, black, ja, lima, refried, Peas; da baƙar fata mai ido), da kuma jimlar hatsi. ya rage hadarin kamuwa da cutar kansar nono da kashi 20%. Har ila yau, binciken ya gano cewa wannan raguwa ya fi muhimmanci a cikin masu karɓar isrogen da progesterone receptor negative (ER-PR-) nono. cancers, tare da raguwar haɗari daga 28 zuwa 36%.
Coumestrol da Hadarin Ciwon Kanji - Nazarin Sweden
Coumestrol shine phytoestrogen (tsirrai masu tsire-tsire tare da kayan haɓakar estrogenic) waɗanda galibi ana samunsu a cikin kaza, waken wake, waken lima, wake da wake da kuma waken soya. A cikin binciken da aka buga a cikin 2008, masu binciken sun kimanta haɗin tsakanin cin abinci na phytoestrogens da suka haɗa da isoflavonoids, lignans da coumestrol da haɗarin ƙananan cututtukan sankarar mama dangane da matsayin mai karɓar estrogen (ER) da mai karɓar progesterone (PR) a cikin matan Sweden. An gudanar da binciken ne bisa ga bayanan tambayoyin abinci da aka samo daga 1991/1992 mai yiwuwa game da yawan ƙungiyoyin, wanda ake kira salon rayuwar mata na Scandinavia da kuma Coungiyar Healthungiyar Kiwan Lafiya, tsakanin mata 45,448 na Sweden waɗanda suka riga suka yi aure. Yayin bibiyar har zuwa Disambar 2004, an ba da rahoton 1014 masu cutar sankarar mama. (Maria Hedelin et al, J Nutr., 2008)
Binciken ya gano cewa idan aka kwatanta da waɗanda ba su cinye coumestrol ba, matan da ke da matsakaicin ci na coumestrol ta hanyar ɗaukar peas mai wadataccen furotin, wake, lentil da sauransu na iya haɗawa da haɗarin haɓakar mai karɓar estrogen da progesterone receptor negative (ER -PR-) kansar nono. Koyaya, binciken bai sami raguwa ba a cikin haɗarin mai karɓar estrogen da mai karɓar progesterone tabbatacce kansar nono.
Amfani da Legume da Hadarin Cutar Cancer
Meta-Analysis daga Masu bincike daga Wuhan, China
A cikin wani binciken da aka buga a 2015, masu bincike daga Wuhan, China sun gudanar da bincike-bincike don kimanta alaƙar da ke tsakanin cinya da kuma cutar kansa. An samo bayanan don nazarin daga nazarin yawan 14 wanda aka samo bisa ga binciken wallafe-wallafe a cikin bayanan Medline da Embase har zuwa Disamba 2014. Jimlar mahalarta 1,903,459 da lamura 12,261 waɗanda suka ba da gudummawar mutum-11,628,960-shekara an haɗa su a cikin waɗannan karatun. (Beibei Zhu et al, Sci Rep. 2015)
Meta-analysis ya gano cewa yawan amfani da 'ya'yan itace kamar su wake, wake da waken soya na iya haɗuwa da raguwar haɗarin Cancer na Colorectal, musamman a cikin Asiya.
Meta-Analysis na Masu bincike daga Shanghai, Jamhuriyar Jama'ar Sin
A wani binciken da aka buga a shekarar 2013, masu binciken daga Shanghai, China sun gudanar da bincike-bincike don tantance alakar da ke tsakanin shan kwayoyi kamar su wake, wake da waken soya da kuma barazanar kamuwa da cutar kansa. Bayanin ya samo asali ne daga mutane 3 da suka hada da / kungiyar da kuma nazarin kula da harka 11 tare da lamuran 8,380 da kuma jimlar mahalarta 101,856, ta hanyar binciken kwakwaf na Cochrane Library, MEDLINE da Embase bibliographic databases tsakanin 1 ga Janairu, 1966 da Afrilu 1, 2013. (Yunqian Wang et al, PLoS Daya., 2013)
Meta-analysis ya nuna cewa yawan cin hatsi zai iya kasancewa tare da raguwa mai yawa a cikin hadarin adenoma mai launi. Koyaya, masu binciken sun ba da shawarar ƙarin karatu don tabbatar da wannan ƙungiyar.
Nazarin Kiwon Lafiya na Adventist
A wani binciken da aka buga a shekarar 2011, masu binciken sun tantance alakar da ke tsakanin cin abinci kamar su dafaffun koren kayan lambu, busassun 'ya'yan itatuwa, hatsi, da shinkafa ruwan kasa da kuma hadarin polyps colorectal. Saboda wannan, an samo bayanan ne daga tambayoyin tambayoyin abinci da salon rayuwa daga nazarin ƙungiyoyi biyu masu suna Adventist Health Study-2 (AHS-1) daga 1-1976 da Nazarin Kiwon Lafiya na Adventist-1977 (AHS-2) daga 2-2002. A lokacin bin 2004-yr tun lokacin da aka shiga cikin AHS-26, an kawo rahoton sabbin shari'oi 1 na dubura / hanji polyps. (Yessenia M Tantamango et al, Nutr Ciwon daji., 441)
Binciken ya gano cewa yawan cin furotin da legumes masu wadatar fiber aƙalla sau 3 a sati na iya rage haɗarin polyps na colorectal da kashi 33%.
A taƙaice, waɗannan karatun suna nuna cewa cin ganyayyaki (kamar wake, wake, lentil da sauransu) na iya haɗuwa da raguwar haɗarin kamuwa da cutar sankara.
Amfani da Legume da Hadarin Kansa
Nazarin daga Wenzhou Medical University da Zhejiang University
A wani binciken da aka buga a shekarar 2017, masu binciken daga jami'ar likitancin Wenzhou da jami'ar Zhejiang, China sun gudanar da wani bincike na kwatankwacin yadda za a hada alakar da ke tsakanin cin kwayar da kuma barazanar kamuwa da cutar sankara. Bayanai don wannan bincike an ɗauke su daga abubuwan 10 waɗanda suka haɗa da 8 yawan jama'a / ƙungiya tare da mutane 281,034 da al'amuran da suka faru na 10,234. Wadannan karatun an samo su ne bisa tsarin bincike na adabi a cikin PubMed da Yanar gizo na Kimiyya bayanan har zuwa Yuni 2016. (Jie Li et al, Oncotarget., 2017)
Meta-analysis ya gano cewa ga kowane gram 20 a kowace rana na cin abinci mai yalwar hatsi, an rage kasadar cutar sankarar mafitsara da kashi 3.7%. Binciken ya karkare da cewa yawan cin lemun na iya zama yana da nasaba da rage barazanar kamuwa da cutar sankara.
Multiethnic Cohort Nazarin a Hawaii da Los Angeles
A cikin binciken da aka buga a cikin 2008, masu binciken sun kimanta alaƙar da ke tsakanin legume, waken soya da isoflavone da haɗarin kamuwa da cutar sankara. Don nazarin, an samo bayanan ne ta amfani da tambayoyin mitar abinci a cikin Multiethnic Cohort Study a Hawaii da Los Angeles daga 1993-1996, wanda ya haɗa da maza 82,483. A lokacin tsaka-tsakin bin diddigin shekaru 8, 4404 shari'o'in sankara da suka hada da 1,278 wadanda ba a kebe su ba ko kuma wadanda aka gabatar da rahoto. (Song-Yi Park et al, Int J Ciwon daji., 2008)
Binciken ya gano cewa idan aka kwatanta da mazan da suke cin abinci mafi kankanta, an samu raguwar kashi 11% na yawan cutar sankarar mafitsara da kuma kaso 26% na wadanda ba na gida ba ko na babban-aji a cikin wadanda ke da mafi yawan kwayoyin. Masu binciken sun ƙarasa da cewa cin ganyaye na iya haɗuwa da raguwar haɗarin cutar kansar gurguzu.
Wani binciken da masu binciken suka gudanar a baya ya kuma nuna cewa amfani da 'ya'yan leda kamar su wake, wake, dawa, waken soya da sauransu na iya kasancewa tare da raguwar barazanar kamuwa da cutar sankara. (LN Kolonel et al, Ciwon Cutar Epidemiol Biomarkers Prev., 2000)
Amfani da Legume da Hadarin Cutar Kanjamau
A cikin wani binciken da aka buga a 2012, masu binciken daga Jami'ar Hawaii Cancer Center, Los Angeles, sun kimanta alaƙar da ke tsakanin legume, soya, tofu da isoflavone da kuma haɗarin kamuwa da cututtukan daji na endometrial a cikin mata masu aure. An samo bayanan abinci daga mata 46027 bayan an gama maza da mata waɗanda aka ɗauka a cikin Nazarin Multiethnic Cohort (MEC) tsakanin watan Agusta 1993 da Agusta 1996. A lokacin tsaka-tsakin lokacin bin shekaru 13.6, an gano adadin 489 masu fama da cutar kansa ta ƙarshe. (Nicholas J Ollberding et al, J Natl Cancer Inst., 2012)
Binciken ya gano cewa yawan cin isoflavone, cin abinci na daidzein da genistein na iya kasancewa tare da raguwar barazanar cutar kansa ta endometrial. Koyaya, binciken bai sami wata muhimmiyar ma'amala tsakanin yawan shan ƙwaya da haɗarin cutar sankara ta jiki ba.
Kammalawa
Binciken da aka yi na yawan jama'a ya nuna cewa cin abinci mai gina jiki da fiber kamar legumes ko ɓaure ciki har da wake, wake da lentil na iya haɗawa da rage haɗarin takamaiman cutar kansa kamar nono, launin fata da kansar prostate. Koyaya, wani binciken da ya danganci yawan jama'a ya gano cewa yawan cin abinci na leguminous kamar su wake, wake da lentil bazai rage haɗarin endometrial ba. ciwon daji.
Cibiyar Nazarin Ciwon Kansa ta Amurka/Asusun Bincike na Ciwon daji na Duniya kuma ya ba da shawarar haɗe da abincin legume (wake, wake da lentils) tare da hatsi, kayan lambu da 'ya'yan itatuwa a matsayin babban ɓangaren abincinmu na yau da kullun don rigakafin cutar kansa. Fa'idodin kiwon lafiya na furotin da peas mai wadataccen fiber, wake da lentil suma sun haɗa da raguwar cututtukan zuciya, ciwon sukari, cholesterol da maƙarƙashiya, inganta rage nauyi, inganta hawan jini, da sauransu. A takaice, gami da adadin madara mai kitse, haɓakar haɓakar furotin a matsayin wani ɓangare na abinci mai lafiya na iya zama da fa'ida.
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.