Loaʻa i nā mea kanu Cruciferous a me ka maʻi ʻaʻai maʻi ʻaʻai

o ka Naauao

Me nā ʻano o nā pono olakino maikaʻi loa, ua hōʻike nā haʻawina like ʻole i ka hopena maikaʻi o ka ʻai nui ʻana i nā mea kanu cruciferous e like me ka broccoli, brussels sprouts, kāpī a me ka puaʻala, i ka hōʻemi ʻana i ka hopena o nā ʻano maʻi maʻi like ʻole me ka ʻōpū / ʻōpū, ka māmā, ka umauma, nā maʻi maʻi ʻaʻai kala, pancreatic a me ka ʻōpū. Hōʻike pū nā haʻawina i ka ʻai ʻana i nā lau cruciferous e like me broccoli ma ke ʻano maka a i ʻole ka mahu e kōkua i ka mālama ʻana i nā meaʻai a loaʻa i nā pono olakino maikaʻi loa, ma mua o ka ʻai ʻana i kēia mau mea kanu ma hope o ka kuke ʻana a i ʻole ka paila ʻana. Eia nō naʻe, ʻoiai ʻo ka lawe ʻana i kēia mau mea kanu olakino he mea maikaʻi, ʻo ka ʻai ʻana i nā mea hoʻohui meaʻai maʻamau o nā mea bioactive constituent/nutrients i loaʻa i kēia mau mea kanu ʻaʻole palekana mau a hiki ke keʻakeʻa i ka mālama ʻana. No laila, i ka wā e pili ana i ka maʻi kanesa, pono ia e hoʻopilikino i ka meaʻai i ke ʻano maʻi maʻi kūikawā a me ka mālama mau ʻana, e loaʻa ai nā pōmaikaʻi a noho palekana.

He aha nāʻano huaʻai palaka?

ʻO kahi hua kanu Cruciferous kahi ʻohana o nā mea kanu olakino e hāʻule ma lalo o ka ʻohana Brassica o nā mea kanu. Nui kēia mau mea i nā ʻano huaora like ʻole a me nā phytochemical e synergistically e hāʻawi i nā pono olakino like ʻole. Kapa ʻia nā lau Cruciferous no ka mea like ko lākou pua ʻehā petal me ke keʻa a i ʻole ke keʻa (ʻo ia e hāpai i ke keʻa. 

Nā laʻana o nā mea kanu Cruciferous

ʻO kekahi mau laʻana o nā mea kanu Cruciferous me:

• broccoli 
• Palukela kupu
• cabbage
• kapeluʻala
• Kale
• bok choy
• ʻuala
• arugula
• nā turnips
• nā gela liʻiliʻi
• nā lālā
• kahawai wai
• wasabi
• mustard 

Ka Nutritional Mea Nui o nā Mea kanu Cruciferous

ʻO nā mea kanu Cruciferous he haʻahaʻa ma nā kalorone a ʻike ākea ʻia no kā lākou pono pono kīnā nui. ʻAʻole emi iki nā mea kanu Cruciferous (e like me ka broccoli mahu) ma mua o nā superfoods, no ka mea, piha kēia mau mea me nā meaola e like me:

• ʻO nā wikamina e like me Vitamin C, Vitamin K, Vitamin E, Folic Acid
• Isothiocyanates e like me Sulforaphane (nā huahana hydrolyzed o glucosinolates ʻo ia hoʻi nā sulfur-i loko o nā meaola i loko o ka sulfur)
• Indole-3-carbinol (hana ʻia mai nā glucosinolates)
• Nā Mīkini ʻAiʻai
• ʻO Flavonoids e like me Genistein, Quercetin, Kaempferol
• Carotenoids (hoʻololi ʻia i retinol (Wikamina A) i loko o ko mākou kino i ka wā o ka digestion)
• Nā Minelala e like me Selenium, Calcium a me Potassium
• ʻO nā waikawa momona polyunsaturated e like me omega-3 fatty acid
• Melatonin (kahi hōmona e hoʻoponopono i nā pōpō hiamoe-hiamoe)

Nā pono olakino o nā mea kanu Cruciferous

ʻO nā mea kanu Cruciferous he anti-oxidant a me nā anti-inflammatory waiwai nui a ʻo kekahi o nā mea pono e ʻai i nā meaʻai e paipai ʻia e nā meaʻai āpau ma muli o kā lākou keu pono olakino. Eia kekahi o nā pono olakino laulā o nā mea kanu kolio.

1. Hoʻēmi i ka kolamu
2. Hoʻemi i ka mumū
3. Kōkua i ka detoxification
4. Hoʻonui i ke olakino puʻuwai / puʻuwai
5. Hoʻoponopono i ke kō kō
6. Nā kōkua i ka hoʻopili ʻana
7. Kōkua i ka hoʻolilo kaumaha
8. Kōkua i ka mālama ʻana i ke kaulike estrogen

Ma muli o ko lākou mau pono olakino maikaʻi, ua aʻo nui ʻia nā huaʻai cruciferous no kā lākou pono kūpono i loko Ka maʻi 'aʻai ka palekana.

ʻO nā noiʻi e pili ana i ka hui ma waena o ka Intake kiʻekiʻe o Cruciferous Veggies a me Cancer Risk

I nā makahiki he ʻelua i hala aku nei, ua mālama ʻia kekahi mau noiʻi nānā e loiloi i ka hui pū ʻana o nā mea kanu kolio a me ka hopena o nā ʻano like ʻole o ka maʻi ʻaʻai. He aha ka ʻōlelo a kēia mau noiʻi? E hoʻoemi ana i nā mea kanu kolio i kā mākou papaʻai i mea e hōʻemi ai i ka makaʻu o ka maʻi ʻaʻai? E nānā i kēia mau noiʻi a hoʻomaopopo i ka ʻōlelo a ka poʻe loea. 

Hoemi i ka makaʻu o ka ʻōpū / Gastric Cancer

Ma kahi noiʻi lapaʻau i mālama ʻia ma Roswell Park Comprehensive Cancer Center ma Buffalo, New York, ua ʻimi nā mea noiʻi i ka ʻikepili pili i ka nīnau nīnau mai nā maʻi i kiʻi ʻia ma waena o 1992 a me 1998 ma ke ʻano o ka Patient Epidemiology Data System (PEDS). Aia kēia haʻawina i ka ʻikepili mai 292 ʻōpū Ka maʻi 'aʻai nā mea maʻi a me 1168 mau maʻi maʻi maʻi ʻole me nā maʻi maʻi maʻi ʻole. ʻO 93% o nā maʻi i hoʻokomo ʻia no ke aʻo ʻana he Caucasian a he mau makahiki ma waena o 20 a 95 mau makahiki.

Ua ʻike ʻia ka noiʻi ʻana i ka nui o ka lawe ʻana i nā mea kanu kolio, nā mea kanu kolio maka, nā broccoli maka, ka cauliflower maka a me nā pua ʻo Brussels i pili me 41%, 47%, 39%, 49% a me 34% e hoʻemi ana i ka pilikia o ka maʻi ʻaʻai ʻōpū pū kekahi. Ua ʻike pū kekahi nā kānaka noiʻi ʻo ka nui o ka ʻai ʻana i nā mea kanu āpau, nā mea kanu kīnā ʻole, nā mea kanu ʻole i kolose, ʻo Broccoli i kuke ʻia, kāpeti i kuke ʻia, kāpelu maka, kāliflower moa, greens a me kale a me sauerkraut i pili nui ʻole me ka makaʻu o ka ʻōpū o ka ʻōpū. Morrison et al, Nutr Cancer., 2020)

Ua hana nā kānaka noiʻi mai ka Shanghai Cancer Institute, ka Halemai ʻo Renji, ke Kula Lapaʻau Kula ʻo Jiaotong University ma Kina i kahi meta-analysis me ka hoʻohana ʻana i nā palapala e like me nā noiʻi a hiki i Kepakemapa 2012. ʻO kā lākou meta-analysis ua loiloi i ka hui ma waena o nā mea kanu kolio a me nā maʻi ʻaʻai gastric. Ua hoʻohana ka ʻikepili i nā ʻikepili mai ka Medline / Pubmed, Embase, a me ka pūnaewele ʻEpekema ʻikepili i komo pū me nā ʻatikala he 22 me ka ʻumikūmāono hihia-kaohi a me nā ʻeono prospective study. Ua ʻike ʻia ka noiʻi ʻana o ka lawe nui ʻana i nā mea kanu kolio ka mea i hoʻoliʻiliʻi i ka makaʻu o ka maʻi ʻaʻai gastric i kānaka. Ua ʻike pū ʻia ke anamanaʻo ua kūlike kēia mau hopena me ka ʻĀkau ʻAmelika ʻĀkau, ʻEulopa, a me ʻAsia. (Wu QJ et al, Ka maʻi ʻaʻai maʻi., 2013)

I ka pōkole, ua hōʻike ʻia nā noiʻi i hiki ke hoʻopili ʻia ka lawe kiʻekiʻe ʻana i nā mea kanu kolusea maka me ka liʻiliʻi o ka maʻi ʻōpū Eia nō naʻe, ʻaʻole i loaʻa kahi pilina koʻikoʻi me ka makaʻu o ka ʻōpū o ka ʻōpū i ka wā i kuke ʻia kēia mau mea ʻai i kūʻē i ka wā ʻai maka.

ʻO nā mea kanu Cruciferous e like me Brussels Sprouts e hōʻemi i ka makaʻu o ka maʻi maʻi Pancreatic

Ua hana nā kānaka noiʻi mai ka Halemai Hoʻohana Lua & Yuying Children's Hospital o Wenzhou Medical University ma Kina i kahi meta-analysis me ka hoʻohana ʻana i ka ʻikepili mai ka huli palapala i hana ʻia a hiki i Malaki 2014. Ua kau ʻia ka meta-analysis ma ka loiloi ʻana i ka hui ma waena o ka lawe ʻana i nā mea kanu kolio (e like me broccoli, brussels sprouts a pēlā aku) a me ka maʻi maʻi ʻaʻai pancreatic. Ua hoʻohana ka ʻikepili i ka ʻikepili mai PubMed, EMBASE, a me ka ʻikepili pūnaewele o ka Pūnaewele ʻepekema i komo pū me ʻehā mau koʻolau a me ʻelima mau hoʻokolokolo hoʻokele. (Li LY et al, World J Surg Oncol. 2015)

Ua hoʻopau ka ʻānana i kahi lawe kiʻekiʻe ʻana o nā mea kanu kolio (e like me broccoli, brussels sprouts, a pēlā aku) e hōʻemi paha i ka makaʻu o ka maʻi ʻaʻai pancreatic. Eia nō naʻe, ma muli o ka palena o ka nui o nā noiʻi i hoʻopili ʻia i loko o kēia meta-analysis, ua ʻimi nā mea noiʻi i nā noiʻi prospective i hoʻolālā maikaʻi ʻia e hoʻokō ʻia e hōʻoia i kēia hui kūlike ʻole ma waena o nā mea kanu koloka (e like me broccoli, brussels sprouts, a pēlā aku) a me pancreatic maʻi ʻaʻai. 

Hoʻoemi i ka makaʻu o ka maʻi ʻaʻai

Ua hana nā kānaka noiʻi mai ka Halemai Hoʻohui ʻ Firstlelo Mua, Ke Kula Lapaʻau, Ke Kulanui ʻo Zhejiang ma Kina i kahi meta-analysis me ka hoʻohana ʻana i ka ʻikepili mai ka huli palapala i loko o ka waihona Pubmed me nā noiʻi a hiki i Nowemapa 2011. . Hoʻokomo ʻia ka hōʻuluʻulu manaʻo he 13 mau ha awina nānā e uhi ana i ka 11 hihia hihia-kāohi a me 2 mau cohort haʻawina. (Liu X a me Lv K, umauma. 2013)

Ua hōʻike ʻia ka Meta-analysis o kēia mau noiʻi he pili nui ka hoʻohana ʻana i nā mea kanu kolio me ka hoʻoliʻiliʻi o ka maʻi ʻaʻai. Eia nō naʻe, ma muli o ka palena o ka nui o nā noiʻi, ua ʻimi nā kānaka noiʻi i nā hana ʻē aʻe e hoʻolālā maikaʻi ʻia e hoʻokō ʻia e hōʻoia i ka hopena pale o nā mea kanu kolio ma ka maʻi maʻi umauma.

Hoʻoemi i ka makaʻu o ka maʻi ʻaʻai Colorectal 

Ua hana nā kānaka noiʻi mai ke keʻena noiʻi ʻo Whiteley-Martin, ke Kula Lapaʻau ʻo Sydney, Australia i kahi ʻano meta me ka hoʻohana ʻana i ka ʻikepili mai ka huli palapala i nā ʻikepili uila me nā noiʻi a hiki i Mei 2013. Ua loiloi kā lākou meta-analysis i ka hui ma waena o nā mea kanu koloke a me ka makaʻu o nā neoplasms kala. Ua hoʻohana ka ʻikepili i nā ʻikepili mai Medline / Pubmed, Embase, Pūnaewele ʻepekema, a me nā Contents o kēia manawa i hoʻopili ʻia me nā ʻatikala he 33. (Tse G a me Eslick GD, Nutr Cancer. 2014)

Ua ʻike ʻia ka meta-analysis hiki ke hoʻopili nui ʻia ka lawe ʻana o nā mea kanu kolio me ka hoʻoliʻiliʻi o ka maʻi ʻaʻai kolone. ʻOiai e loiloi ana i kēlā me kēia lau nā mea kanu, ʻike pū kekahi nā mea noiʻi ua Broccoli i hōʻike i nā pono pale e kūʻē i nā neoplasms kala. 

Hoʻoemi i ka makaʻu o ka maʻi ʻaʻai maʻi ʻaʻai

Ua mālama nā kānaka noiʻi mai ka Halemai Hoʻohui ʻ Firstlelo Mua, Ke Kulanui o Kauka, Ke Kulanui ʻo Zhejiang ma Kina i kahi ʻano hana me ka hoʻohana ʻana i ka ʻikepili mai ka ʻimi noiʻi moʻokalaleo ma ka ʻikepili Pubmed / Medline a me ka Pūnaewele ʻEpekema e like me nā noiʻi i paʻi ʻia ma waena o 1979 a me Iune 2009. ka hui ma waena o nā mea kanu kolose a me ka makaʻu maʻi ʻaʻai. Hoʻokomo ʻia ka hōʻuluʻulu manaʻo he 10 mau noiʻi nānā e uhi ana i ka 5 case-control a me 5 cohort haʻawina. (Liu B et al, World J Urol., 2013)

Ma ke ʻano holoʻokoʻa, ua loaʻa i ka meta-analysis kahi hōʻemi koʻikoʻi o ka maʻi ʻaʻai o ka maʻi ʻaʻai me ka nui o ka lawe ʻana i nā mea kanu koloka. ʻO kēia mau hopena ka mea nui i loko o nā noiʻi hoʻopaʻa hihia. Eia nō naʻe, ʻaʻole i loaʻa kahi hui koʻikoʻi ma waena o ka lawe ʻana i nā mea kanu kolio a me ka pōpilikia o ka maʻi ʻaʻa maʻi o ka maʻi maʻi i nā noi cohort. No laila, ua ʻimi nā kānaka noiʻi i nā loiloi prospective maikaʻi e hoʻolālā ʻia e hoʻokō ʻia e hōʻoia i ka hopena pale o nā mea kanu kolio ma ka maʻi ʻaʻai.

ʻO ka hui pū me nā pilikia o ka maʻi ʻaʻai ʻōiwi

I ka makahiki 2013, ua hana nā kānaka noiʻi mai ka Halemai Hoʻohui ʻ Firstlelo Mua, Ke Kulanui o Medicine, ke Kulanui ʻo Zhejiang ma Kina i kahi meta-analysis me ka hoʻohana ʻana i ka ʻikepili mai ka huli palapala i loko o ka waihona Pubmed me nā noiʻi i paʻi ʻia ma waena o 1996 a me Iune 2012. Ua loiloi ʻia kā lākou meta-analysis i ka hui ma waena o ʻO nā mea kanu kolio a me ka maʻi puʻuwai puʻupuʻu (cancer cancer) Hoʻokomo ʻia ka hōʻuluʻulu manaʻo he 10 mau noiʻi nānā e uhi ana i ka 7 case-control a me 3 cohort haʻawina. (Liu B et al, Nutr Cancer. 2013)

Ua hōʻike ʻia ka Meta-analysis mai nā hōʻike loiloi hihia e hiki ke hoʻopili ʻia kahi lawe kiʻekiʻe ʻana o nā mea kanu kolio me ka hoʻoliʻiliʻi kūpono o ka makaʻi o ka maʻi kanalā cell / cancer cancer. Eia nō naʻe, ʻaʻole i loaʻa kēia mau pōmaikaʻi i nā noi cohort. No laila, koi ʻia nā noiʻi hou aʻe e hoʻokumu i kahi hui pale ma waena o ka ʻai ʻana i nā mea kanu kiʻekiʻe a me nā pilikia o ka maʻi ʻaʻai pūpū.

Hoʻoemi i ka makaʻu o ka maʻi ʻaʻai

Ua kālele ʻia kahi noiʻi prospective nui lehulehu e ʻike ʻia ana ma Iapana i ka Japan Public Health Center (JPHC) Study, ua kālailai ʻia he 5 mau makahiki ma hope o nā nīnau e pili ana i ka nīnau nīnau, e loiloi ai i ka pilina ma waena o ka lawe ʻana i nā mea kanu kolio a me ka maʻi ʻaʻai maʻi ʻaʻa i loko o ka heluna kanaka. kahi lawe kiʻekiʻe o nā mea kanu kolio. Ua komo ka noiʻi me 82,330 poʻe i komo me 38,663 kāne a me 43,667 wahine i ʻelemakule ma waena o 45-74 makahiki me ka ʻole o ka mōʻaukala mua. Ua hoʻokau hou ʻia ke anamanaʻo e ko lākou kūlana puhipaka. 

Ua ʻike ʻia ma ke kālailai ʻana ʻo ka nui o ka ʻai o nā mea kanu kolio ka mea e hoʻopili nui ʻia me ka hoʻēmi ʻia ʻana o ka maʻi ʻaʻa maʻi ma waena o kēlā mau kāne ʻaʻole he poʻe puhipaka a me nā mea puhipaka i hala. Eia naʻe, ʻaʻole i loaʻa i ka poʻe noiʻi kahi hui i loko o nā kāne ka poʻe puhipaka a me nā wahine ʻaʻole puhipaka. (Mori N et al, J Nutr. 2017)

Ua hōʻike kēia noiʻi i ka lawe kiʻekiʻe ʻana o nā mea kanu kolio hiki ke hoʻoliʻiliʻi i ka makaʻu o ka maʻi ʻaʻai pūpū ma waena o nā kāne he poʻe ʻāpala ʻole i kēia manawa. Eia nō naʻe, i loko o kahi noiʻi i hala iho nei, ua hōʻike ʻia ka hōʻuluʻulu manaʻo e hiki i kahi papaʻai momona i nā mea kanu kolio ke hoʻoliʻiliʻi hoʻi i ka makaʻu o ka maʻi ʻaʻai māmā ma waena o nā mea puhipaka. (Tang L et al, Ka maʻi ʻaʻai BMC. 2010) 

Ma muli o nā haʻawina i luna, ʻo ka lawe ʻana i nā huaʻai cruciferous me he mea lā he mau hopena pale i ka ʻāmāmā Ka maʻi 'aʻai. Eia naʻe, koi ʻia nā haʻawina hou e hoʻokumu i kēia ʻoiaʻiʻo.

ʻO ka hui pū me ka Pilikia Pilikino Prostate

Ua mālama nā kānaka noiʻi mai ka Halemai Hoʻohui ʻ Firstlua, Kula Kula Lapaʻau, Ke Kulanui ʻo Zhejiang ma Kina i kahi ʻano hana me ka hoʻohana ʻana i ka ʻikepili mai ka huli palapala i loko o ka waihona Pubmed me nā noiʻi a hiki i Iune 2011. ʻO kā lākou meta-analysis ua loiloi i ka hui ma waena o nā mea kanu kolio a me ka maʻi ʻaʻai prostate. . Hoʻokomo ʻia ka hōʻuluʻulu manaʻo he 13 mau haʻawina nānā e uhi ana i ka 6 case-control a me 7 cohort haʻawina. (Liu B et al, Int J Urol. 2012)

Ma ke ʻano holoʻokoʻa, ua loaʻa i ka meta-analysis kahi hōʻemi koʻikoʻi o ka maʻi ʻaʻai prostate me ka lawe nui ʻana i nā mea kanu kolose. ʻO kēia mau hopena ka mea nui i loko o nā noiʻi hoʻopaʻa hihia. Eia nō naʻe, ʻaʻole i loaʻa kahi hui koʻikoʻi ma waena o ka lawe ʻana i nā mea kanu kolose a me ka makaʻu maʻi ʻaʻai prostate ma nā noi cohort. No laila, ua ʻimi nā mea noiʻi i nā noiʻi prospective kūpono e hoʻolālā ʻia e hoʻokō ʻia e hōʻoia i ka hopena maikaʻi o nā mea kanu kolio ma ka maʻi ʻaʻai prostate.

I ka hōʻuluʻulu manaʻo, ʻike ka poʻe noiʻi he nui ka nui o ka lawe ʻana i nā mea kanu kolio e pili nui ʻia me ka hoʻemi ʻia o nā ʻano maʻi ʻaʻai like ʻole, keu hoʻi i loko o nā noiʻi hoʻokele hihia, ʻoiai e ʻōlelo ʻia nā noiʻi i hoʻolālā maikaʻi ʻia e hōʻoia i kēia hui pale.

Nā Pōmaikaʻi Nutrient i ka lau, Steamed a i hoʻolapalapa ʻia i nā mea kanu Cruciferous / Broccoli

ʻO nā Glucosinolates nā phytonutrients a me ka luaipele i loko o nā meaola i loko o nā mea kanu kolio a ke hydrolyzed ʻia i loko o ko mākou kino e hana i ke olakino e kākoʻo ana i nā meaola e like me indole-3-carbinol a me isothiocyanates e like me sulforaphane. ʻO ka hapa nui o nā anti-cancer, anti-inflammatory, antioxidant a me anti-estrogenic waiwai o kēia mau mea ʻai i pili i ka sulforaphane a me nā indole-3-carbinol pono. 

Eia nō naʻe, hōʻike ka hapa nui o nā noiʻi i hiki i nā paila kolera kolila ke hoʻohaʻahaʻa i ka enzyme myrosinase e hydrolyses i ka glucosinate i kāna mea momona kiʻekiʻe, nā huahana anti-cancer, sulforaphane a me indole-3-carbinol. ʻO ka ʻoki ʻana a me ka nau ʻana paha i ka broccoli maka e hoʻokuʻu ai i ka myrosinase enzyme a kōkua i ka hoʻokumu ʻia o sulforaphane a me indole-3-carbinol. No laila, ʻo ka ʻai ʻana i ka broccoli maka a i mahu ʻia e kōkua i ka ʻohi ʻana i nā pono olakino keu loa mai nā mea momona ma mua o ka lawe ʻana i nā mea kanu i hoʻolapalapa ʻia.    

Kākoʻo hou ʻia kēia e nā noiʻi i mālama ʻia e nā mea noiʻi ma ka Kulanui o Warwick i ke Aupuni Hui Pū ʻIa. Nānā nā kānaka noiʻi i ka hopena o ka kuke ʻana i nā mea kanu kīʻaha e like me broccoli, sprouts brussel, cauliflower a me ka kāpena ʻōmaʻomaʻo e ka paila ʻana, ka hoʻomohala ʻana, ka hoʻomoʻa ʻana i ka hawewe a me ka hoʻowali ʻana i ka maʻi o ka glucosinolate / ka mea momona. Ua hōʻike kā lākou noi i ka hopena koʻikoʻi o ka paila ʻana i ka paʻa ʻana o nā huahana glucosinolate nui i loko o nā mea kanu kolio. Ua ʻike ʻia ka noiʻi ʻana o ka nalo ʻana o ka huina pau o ka glucosinolate ma hope o ka paila ʻana no 30 mau minuke he 77% no ka broccoli, 58% no ka ulu ʻana o Brussel, 75% no ka cauliflower a me 65% no ka kāpena ʻōmaʻomaʻo. Ua ʻike pū lākou i ka paila ʻana o nā mea kanu keleawe no 5 mau minuke i alakaʻi ʻia i 20 - 30% nalo a no 10 mau minuke i alakaʻi ʻia i ka 40 - 50% nalo o ka momona nutrient glucosinolate. 

ʻO nā hopena o nā ʻano kuke ʻē aʻe i ka ʻike momona o nā mea kanu kīʻaha i noiʻi ʻia e nā mea noiʻi e pili ana i ka mahu ʻana no 0-20 min (e like me ka broccoli i hoʻomoʻa ʻia), hoʻomoʻa ʻana i ka hawewe no 0-3 min a me ka kuke kuke kuke no 0-5 mau min. Ua ʻike lākou ʻaʻole i alakaʻi kēia mau hana a pau i ka nalowale nui o nā ʻike a pau i ka glucosinolate ma luna o kēia mau wā kuke. 

No laila, ʻo ka lawe ʻana i ka broccoli maka a i ʻū ʻia a me nā mea kanu salifa ʻē aʻe e kōkua i ka mālama ʻana i nā meaola a loaʻa i kā lākou keu pono momona. Aia kahi maopopo pono i nā ponoʻai / pono pono pono no ka broccoli ke lawe ʻia i kāna ʻano maka a me ka mahu a koi ʻia e hoʻopili ʻia ma ke ʻano o kā mākou papaʻai o kēlā me kēia lā. 

Panina

I ka pōkole, ʻo ka hapa nui o nā haʻawina i hōʻuluʻulu ʻia ma kēia blog e hōʻike ana e pili ana ka nui o ka ʻai ʻana i nā mea kanu cruciferous maka a i ʻole i hoʻomoʻa ʻia e like me ka broccoli a me ka ulu ʻana o brussels me ka liʻiliʻi o nā maʻi maʻi he nui e like me ka maʻi maʻi ʻōpū/ka maʻi ʻōpū, ka maʻi kanesa, ka maʻi maʻi colorectal. , ka maʻi maʻi umauma, ka maʻi ʻaʻai pancreatic a pēlā aku. Ua ʻike ka poʻe noiʻi i kahi hui like ʻole ma waena o ka ʻai ʻana i nā lau cruciferous Ka maʻi 'aʻai ʻO ka pilikia, ʻoi aku hoʻi i nā haʻawina hoʻokele hihia, ʻoiai ua manaʻo ʻia nā haʻawina i hoʻolālā maikaʻi ʻia e hōʻoia i kēia hui pale. ʻO ka waiwai chemo-preventive a me ka antioxidant, anti-inflammatory, anti-cancer and anti-estrogenic properties o ka cruciferous veggies hiki ke hoʻopili ʻia i kā lākou mau mea hana nui / micronutrients, ʻoi aku ka sulforaphane a me indole-3-carbinol. ʻO ka laina lalo, ʻo ka hoʻohui ʻana i nā mea kanu cruciferous e like me ka broccoli a me ka ulu ʻana o brussels i kā mākou meaʻai i kēlā me kēia lā i ka nui kūpono e kōkua iā mākou e hōʻiliʻili i nā pono olakino maikaʻi mai nā meaʻai me ka pale ʻana i ka maʻi kanesa (ka maʻi maʻi umauma, ka maʻi maʻi pancreatic etc. ʻano.

He aha nā meaʻai āu e ʻai ai a me nā mea hoʻopihapiha āu e lawe ai i hoʻoholo. Pono e hoʻoholo i kāu hoʻoholo ʻana e pili ana i ka hoʻololi ʻana i nā ʻāpana o ka maʻi ʻaʻai, ka maʻi ʻaʻai, nā lāʻau e hoʻomau nei a me nā mea hoʻopihapiha, nā maʻi āpau, nā ʻike nohona, ke kaupaona, ke kiʻekiʻe a me nā ʻano.

ʻAʻole hoʻokumu ʻia ka hoʻolālā meaʻai no ka maʻi ʻaʻai mai addon ma ka ʻimi pūnaewele. Hoʻokele ia i ka hoʻoholo ʻana iā ʻoe ma muli o ka ʻepekema molekole i hoʻokō ʻia e ko mākou ʻepekema a me nā ʻenekini polokalamu. Nānā ʻole inā ʻoe e noʻonoʻo e hoʻomaopopo i ke ʻano o nā ʻolaola biōmika kumu a i ʻole ʻole - no ka hoʻolālā meaʻai no ka maʻi ʻaʻai e pono ai ka ʻike.

E hoʻomaka I K NOWIA manawa me kāu hoʻolālā meaʻai e ka pane ʻana i nā nīnau e pili ana i ka inoa o ka maʻi ʻaʻai, ka hoʻololi ʻana o nā kūpuna, nā mālama ʻana a me nā mea hoʻopihapiha mau, nā maʻi āpau, nā ʻano, ka nohona, nā makahiki a me nā kāne.

ʻO nā mea maʻi maʻi maʻi e hana pinepine me nā mea ʻokoʻa nā hopena ʻaoʻao chemotherapy kahi e hoʻopili ai i ko lākou ola o ke ola a nānā i nā hoʻoponopono ʻokoʻa no ka maʻi ʻaʻai. Lawe ana i ka ka meaʻai kūpono a me nā mea hoʻopihapiha e pili ana i nā noʻonoʻo ʻepekema (ka hōʻalo ʻana i ka wānana a me ke koho wale ʻana) ʻo ia ka lāʻau kūlohelohe maikaʻi loa no ka maʻi ʻaʻai a me nā lāʻau e pili ana i nā hopena ʻaoʻao.

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