Shin Yin amfani da Hatsi gabaɗaya zai iya rage Hadarin Kansa?

labarai

Don kasancewa cikin koshin lafiya da kuma samun fa'idodin abinci iri-iri, a cikin abincinmu na yau da kullun / abinci mai gina jiki, yakamata mu maye gurbin biredi da tortilla da aka yi da fulawar hatsi mai tsafta da wanda aka yi da hatsi gabaɗaya kamar masara da alkama, waɗanda ke da kyau tushen fiber na abinci, B. bitamin, ma'adanai, sunadarai da carbohydrates. Yawancin nazarin ƙungiyoyin lura sun ba da shawarar cewa ba kamar abinci mai ladabi ba (kamar alkama mai ladabi), cin abinci gaba ɗaya a matsayin wani ɓangare na abinci na iya haɗuwa da rage haɗarin nau'in ciwon daji daban-daban ciki har da colorectal, ciki, esophageal, nono, prostate (a cikin Amirkawa na Afirka da kuma prostate). Amirkawa na Turai), hanta da ciwon daji na pancreatic. Duk da haka, ƙila ba za a sami wata ƙungiya mai mahimmanci tsakanin cin hatsi gaba ɗaya da haɗarin endometrial da prostate ba cancers a cikin yawan jama'ar Danish.

Ana kiran hatsi a matsayin ƙananan, masu wuya, busassun tsaba daga tsire-tsire masu kama da ciyayi wanda ƙila ko a haɗe da jikin ƙwanso ko kuma fruita fruitan itace. Girbin da aka girbe ya kasance wani ɓangare na abincin ɗan adam tun dubban shekaru. Waɗannan sune mahimmin tushe na abubuwan gina jiki iri-iri ciki har da fiber, B bitamin irin su thiamin, riboflavin, niacin da folate da kuma ma'adanai irin su iron, magnesium da selenium.

Nau'in Hatsi daban-daban

Akwai nau'ikan hatsi daban-daban a cikin siffofi da girma dabam-dabam. 

Dukan hatsi

Cikakken hatsi ba tsabtace hatsi ba ne wanda ke nufin cewa ba za a cire ƙwayoyinsu da ƙwayoyinsu ta hanyar niƙa ba kuma ba za a rasa abubuwan gina jiki ta hanyar sarrafawa ba. Cikakken hatsi ya ƙunshi dukkan sassan hatsi ciki har da ƙwanƙwasa, ƙwayar cuta, da ƙoshin lafiya. Wasu misalan hatsi cikakke sun hada da sha'ir, launin ruwan kasa shinkafa, shinkafar daji, triticale, dawa, buckwheat, bulgur (fashewar alkama), gero, quinoa da oatmeal. Waɗannan su ne mafi kyawun tushen ƙwayoyin abinci, sunadarai, carbi, abubuwan gina jiki da suka haɗa da ma'adanai kamar su selenium, potassium, magnesium, da bitamin na B kuma mafi ƙoshin lafiya, kuma ana amfani da su don yin abinci irin su popcorn, burodi daga garin alkama gaba ɗaya, tortilla (masara tortillas), taliya, burodi da nau'ikan kayan ciye-ciye.

Tace hatsi

Ba kamar ɗakunan hatsi ba, ana sarrafa hatsin da aka tace ko kuma milled cire duka biran da ƙwayoyin cuta wanda yake ba su walƙiyar gogewa tare da mafi girman rayuwar rayuwa. Tsarin tsaftacewa yana cire abubuwa daban-daban tare da ƙwayoyin abinci. Wasu misalan hatsi masu ladabi sun haɗa da farar shinkafa, farin gurasa da farin gari. Hakanan ana amfani da fulawar da aka tace domin yin abinci iri-iri da suka hada da biredi, taliya, taliya, burodi, kayan ciye-ciye da kayan zaki. 

Fa'idodin Kiwan Lafiya na Kayan Abincin Cikakke

Dukan hatsi sun kasance wani ɓangare na bincike na ɗan lokaci kuma masana kimiyya sun gano yawancin fa'idodin kiwon lafiya na hatsi da kayan hatsi duka. Ba kamar hatsi mai ladabi ba, dukkanin hatsi suna cike da ƙwayoyin abinci da na gina jiki waɗanda suka haɗa da zaren abinci, bitamin B, gami da niacin, thiamine, da folate, ma'adanai kamar zinc, ƙarfe, magnesium, da manganese, sunadarai, carbohydrates da antioxidants gami da phytic acid, lignans , sinadarin ferulic acid, da sinadarin sulfur.

Babban lafiyar lafiyar dukkanin hatsi sun haɗa da:

• Rage haɗarin cututtukan zuciya
• Rage haɗarin bugun jini 
• Rage haɗarin kamuwa da ciwon sukari na 2
• Kula da nauyi mafi kyau
• Rage a cikin ammation

Akwai tambayoyi da yawa da suka danganci abinci wanda yawanci ana bincika su ta intanet a kwanakin nan kamar: “Masara / cikakkiyar hatsi ko ingantaccen gari (kamar su alkama mai ladabi) tortilla - wacce ta fi lafiya - wacce ta fi darajar abinci mai gina jiki - abubuwan carbs a cikin tortilla ”da sauransu.

Amsar a bayyane take. Don kasancewa cikin koshin lafiya, a cikin abincin mu na yau da kullun / abinci mai gina jiki, ya kamata mu fara maye gurbin tortilla da aka yi da hatsi mai ladabi (kamar su alkama mai ladabi) da garin masara / hatsi wanda aka san su da gina jiki kuma sun ƙunshi zaren abinci, B bitamin, ma'adanai, sunadarai da carbi.

Cinye hatsi gabaɗaya da Hadarin Kansa

Kasancewa kyakkyawar madogara ta zaren abinci tare da darajar abinci mai gina jiki, dukkanin hatsi sun kasance masu matukar sha'awa ga masu bincike a duk duniya. Yawancinsu ma sun kimanta haɗin gwiwa tsakanin yawan cin hatsi da haɗarin cututtukan daji daban-daban. Wasu daga cikin ƙungiyar da kuma nazarin karatun da suka shafi wannan batun an bayyana su a ƙasa.

Cinyewar Hatsi gabaɗaya da Ciwon Cutar Ciwan narkewar abinci

Nazarin nazarin ƙungiyar tare da Colorectal, Gastric cancer da Esophageal cancer.

A cikin binciken da aka buga a cikin 2020, masu binciken daga Henan, China sun kimanta alaƙar da ke tsakanin cin hatsi gaba ɗaya da haɗarin cutar kansa mai narkewa. Don wannan sun sami bayanai ta hanyar binciken wallafe-wallafen a cikin ɗakunan bayanai daban-daban har zuwa Maris 2020 kuma sun yi amfani da abubuwan 34 da ke ba da rahoton nazarin 35. Daga cikin waɗannan, nazarin 18 ya kasance na kansar kai tsaye, nazarin 11 na kansar ciki da nazarin 6 na kansar hanji kuma sun haɗa da mahalarta 2,663,278 da kuma lamura 28,921. (Xiao-Feng Zhang et al, Nutr J., 2020)

Binciken ya gano cewa idan aka kwatanta da waɗanda ke da mafi ƙarancin cin hatsi, masu halartar cin abinci mafi girma na iya samun raguwa mai yawa a cikin sankarar sankarau, kansar ciki da kansar hanji. Sun kuma gano cewa yawan jama'ar Amurka ba su nuna raguwa sosai a cikin ciwon daji na ciki tare da yawan cin hatsi ba.

Nazarin nazarin ƙungiyar tare da Cancer na Cancer

A cikin wani binciken da aka buga a cikin 2009, masu binciken, galibi daga Brazil, sun gano nazarin ƙungiyoyi 11 tare da jimlar mahalarta 1,719,590 tsakanin shekarun 25 zuwa 76, daga ɗakunan bayanai daban-daban har zuwa 31 ga Disamba 2006, don kimanta tasirin hatsi gaba ɗaya a cikin rigakafin na kansar kai tsaye dangane da bayanai daga tambayoyin yawan abinci. Karatuttukan da suka bayar da rahoton cin dukan hatsi, zaren ƙwayoyin hatsi, ko dukan hatsi an haɗa su don nazarin. A lokacin bibiyar shekaru 6 zuwa 16, mutane 7,745 suka kamu da cutar sankarau. (P Haas et al, Int J Abinci Sci Nutr., 2009)

Binciken ya gano cewa yawan amfani da dukkan hatsi (maimakon mai da aka tace kamar alkama mai narkewa) na iya kasancewa yana da alaƙa da rage haɗarin kamuwa da cutar kansa.

Nazarin nazarin ƙungiyar tare da Ciwon Cutar Cancer 

1. A cikin binciken da aka buga a cikin 2020, masu binciken daga Jami'ar Jinan, China, sun kimanta alaƙar da ke tsakanin cin hatsi gaba ɗaya da haɗarin ciwon daji na ciki dangane da bayanan da aka samo daga binciken 19 da aka gano ta hanyar binciken wallafe-wallafen a cikin bayanai kamar su PubMed, Embase, Yanar gizo na Kimiyya, da Cochrane Library da kuma bayanan kasar Sin. Binciken ya gano cewa yawan cin hatsi duka na iya zama kariya daga cutar kansa. Koyaya, sun gano cewa cin hatsin da aka tace (kamar su alkama mai ladabi) na iya haɓaka haɗarin cutar kansa, tare da haɗarin da ke ƙaruwa tare da ƙaruwar cin abinci mai kyau. (Tonghua Wang et al, Int J Abinci Sci Nutr., 2020)
2. A cikin wani binciken da aka buga a shekarar 2018, masu binciken daga Jami'ar Sichuan, Chengdu, kasar Sin sun sami bayanai ta hanyar binciken wallafe-wallafe a cikin rumbun adana bayanai irin su PubMed, EMBASE, Web of Science, MEDLINE, da dakin karatu na Cochrane har zuwa Oktoba 2017 wanda ya hada da mahalarta 530,176, don tantancewa. alaƙa tsakanin hatsi, cikakke, ko ingantaccen hatsi da haɗarin ciki ciwon daji. Binciken ya gano cewa yawan hatsi gabaɗaya da ƙananan ƙwayar hatsi (kamar ingantaccen alkama), amma ba cin hatsi ba na iya rage haɗarin ciwon daji na ciki. (Yujie Xu et al, Abinci Sci Nutr., 2018)

Nazarin nazarin haɗin gwiwa tare da Ciwon Esophageal Cancer 

A cikin binciken da aka buga a 2015, masu binciken daga kasashen Norway, Denmark da Sweden sun kimanta alakar da ke tsakanin cin hatsi gaba daya da kuma barazanar kamuwa da cutar sankara. Norway, Sweden da Denmark tare da membobi 3, gami da shari'oi 113,993, da kuma bin hanyar tsakiyar shekaru 112. Binciken ya gano cewa idan aka kwatanta da waɗanda ke da mafi ƙarancin cin hatsi, mahalarta masu cin abincin sun sami raguwar kashi 11% na cutar kansa. (Guri Skeie et al, Eur J Epidemiol., 45)

Binciken ya kammala da cewa yawan cin hatsi, musamman hada alkama gaba daya a cikin abinci, na iya rage barazanar kamuwa da cutar kansa.

Cinye hatsi gabaɗaya da Hadarin Ciwon Kanji

A cikin binciken da aka buga a cikin 2016, masu binciken daga kasar Sin sun sami bayanai ta hanyar binciken adabi a cikin rumbun adana bayanai kamar su PubMed, Embase, Scopus da kuma Cochrane laburaren adana bayanai na lokacin daga watan Janairun 1980 zuwa Yulin 2015 wanda ya hada da karatu 8, don kimanta alakar tsakanin dukkan hatsi amfani da cututtukan daji na pancreatic. Binciken ya gano cewa yawan cin hatsi duka na iya kasancewa yana da alaƙa da rage haɗarin cutar sanƙarar pancreatic. Koyaya, masu binciken sun ba da shawarar karin nazarin da za a gudanar don tabbatar da cewa waɗannan binciken sun fi ƙarfi. (Qiucheng Lei et al, Magunguna (Baltimore)., 2016)

Cinyewar Hatsi gabaɗaya da Hadarin Ciwon Nono

A cikin binciken da aka buga a cikin 2018, masu binciken daga China da Amurka sun samo bayanai ta hanyar binciken adabi a cikin bayanai kamar su PubMed, Embase, Cochrane library, da masanin Google har zuwa watan Afrilu 2017 wanda ya hada da nazarin 11 tare da rukuni 4 da 7-kula da harka kan binciken. Mahalarta 1,31,151 da shari'oin cutar sankarar mama 11,589, don kimanta haɗin gwiwa tsakanin cin hatsi gaba ɗaya da haɗarin cutar sankarar mama. (Yunjun Xiao et al, Nutr J., 2018)

Binciken ya gano cewa yawan shan hatsi na iya rage barazanar kamuwa da cutar sankarar mama. Koyaya, tunda an lura da wannan ƙungiyar ne kawai a cikin nazarin sarrafa-harka amma ba ƙungiyar haɗin gwiwa ba, masu binciken sun ba da shawarar ƙarin manyan ƙungiyoyin bincike don tabbatar da waɗannan binciken.

Cinyewar hatsi gabaɗaya da Hadarin Ciwon Kanjamau

A cikin binciken da aka buga a cikin 2012, masu binciken sun kimanta haɗin tsakanin hatsi gaba ɗaya da cin abincin fiber da haɗarin cututtukan daji na endometrial ta hanyar amfani da bayanan tambayoyin da aka samo daga Danishan ƙungiyar Danish Diet, Cancer da Kiwan lafiya waɗanda suka haɗa da mata 24,418 da ke tsakanin shekaru 50-64 waɗanda aka rajista a tsakanin 1993 da 1997 wanda 217 suka gano cutar kansa ta endometrial. (Julie Aarestrup et al, Nutr Ciwon daji., 2012)

Binciken bai sami wata ma'amala tsakanin cin hatsi gaba ɗaya ko zaren cin abinci ba da kuma tasirin cutar kansa ta endometrial.

Cinyewar Hatsi gabaɗaya da Hadarin Ciwon Kanjamau

1. A cikin binciken da aka buga a cikin 2011, masu binciken sun kimanta alaƙar da ke tsakanin cin hatsi gaba ɗaya da haɗarin cutar sankara ta amfani da bayanan tambayoyi da aka samo daga studyan ƙungiyar Danish Diet, Cancer and Health cohort wanda ya haɗa da maza 26,691 tsakanin shekaru 50 zuwa 64. Yayin da aka bibiye tsakanin shekaru 12.4, an sami rahoton jimlar cutar kansa ta prostate 1,081. Binciken ya gano cewa yawan cin abinci gaba daya ko takamaiman samfuran hatsi ba zai iya kasancewa haɗuwa da haɗarin cutar sankarar prostate a cikin yawan samarin Denmark masu matsakaitan shekaru. (Rikke Egeberg et al, Ciwon Cutar Cancer Control., 2011)
2. A cikin binciken da aka buga a cikin 2012, masu binciken sun kimanta alaƙar da ke tsakanin cin hatsi gaba ɗaya da haɗarin cutar sankara a cikin Baƙin Amurkawa na 930 da Baƙin Amurkawa 993 na Turai a cikin yawan jama'a, nazarin binciken da ake kira North Carolina-Louisiana Prostate Cancer Project ko PCaP Study. Binciken ya gano cewa yawan cin hatsi (ba kamar ingantaccen hatsi ba kamar alkama mai narkewa) na iya kasancewa tare da raguwar barazanar kamuwa da cutar sankara a cikin Amurkawa Amurkawa da Turawan Amurka. (Fred Tabung et al, Prostate Cancer., 2012)

Cinyewar Hatsi gabaɗaya da Hadarin Kansar Hanta

A cikin wani binciken da aka buga a cikin 2019, masu binciken sun kimanta alaƙar da ke tsakanin cin hatsi gabaɗaya da haɗarin kansar hanta ta amfani da bayanan tambayoyin da aka samu daga mahalarta 1,25455 ciki har da mata 77241 da maza 48214 tare da matsakaicin shekaru 63.4 a cikin rukunin 2 na Lafiyar Ma'aikatan Jiyya. Nazari da Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararru a Amurka. A lokacin ma'ana mai biyo baya na shekaru 24.2, hanta 141 ciwon daji an gano lokuta. (Wanshui Yang et al, JAMA Oncol., 2019)

Binciken ya gano cewa yawan shan hatsi gaba daya (maimakon ingantaccen hatsi kamar mai alkama mai kyau) da kuma yiwuwar zaren hatsi da reshe a wani bangare na abinci na iya zama alaƙa da raguwar haɗarin cutar hanta tsakanin manya a Amurka.

Kammalawa 

Bincike daga yawancin binciken da aka yi na lura ya nuna cewa, ba kamar yadda ake girka hatsi (kamar alkama mai kyau ba), ana iya danganta cin abinci gaba ɗaya tare da rage haɗarin ciwon daji da suka haɗa da launi, ciki, esophageal, nono, prostate (a cikin Amirkawa na Afirka da Amirkawa na Turai. ), hanta da pancreatic cancers. Duk da haka, wani binciken da aka buga a cikin 2012 bai sami wata ƙungiya tsakanin cin abinci na hatsi ba da kuma hadarin ciwon daji na endometrial da prostate a cikin mutanen Danish. 

Don kasancewa cikin koshin lafiya da rage barazanar kamuwa da cutar kansa, ya kamata mutum ya fara maye gurbin burodi da bijimin da aka yi da hatsi mai ladabi (kamar su ingantaccen alkama) gari a cikin abincinmu na yau da kullun tare da waɗanda ake yi da cikakkun hatsi kamar alkama, hatsin rai, sha'ir da masara, waɗanda suke mai wadataccen fiber mai cin abinci, bitamin B, ma'adanai, sunadarai da carbs. Koyaya, ka tuna cewa, yayin da ake ɗaukar hatsi gaba ɗaya lafiyayyu ne kuma tushen tushen zaren, b-bitamin, sunadarai da carbs, abincin da aka yi da garin alkama gaba ɗaya ko masarar masara na iya zama ba dace da mutanen da ke da ƙoshin lafiya ba. ciwon hanji (IBS).

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.

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