Kugwiritsa Ntchito Mpunga ndi Kuopsa kwa Khansa

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Kafukufuku wosiyanasiyana awunika mgwirizano womwe ulipo pakati pa kugwiritsidwa ntchito kwa mpunga ndi chiwopsezo cha mitundu ingapo ya khansa ndipo apeza kuti kumwa mpunga woyera moperewera sikungagwirizane ndi khansa (kapena kuyambitsa khansa). Komabe, kudya zakudya zophatikizira mpunga wofiirira (ndi chinangwa) kumatha kuphatikizidwa ndi kuchepa kwa khansa ya m'mawere ndi yoyera. Mpunga wa Brown umawonedwanso ngati chakudya chopatsa thanzi mukamamwa moyenera ndipo nthawi zambiri umaphatikizidwa ngati gawo la Zakudya za odwala khansa. Ngakhale mpunga wa bulauni ndi wopatsa thanzi kwambiri, kudya kwambiri mpunga wa bulauni nthawi zambiri sikungavomerezedwe chifukwa kuyenera kukhala ndi arsenic yomwe ingayambitse khansa monga khansa ya chikhodzodzo komanso imakhala ndi phytic acid yomwe ingachepetse mphamvu ya kuyamwa zakudya zina. ndi thupi lathu. Chifukwa chake, zikafika pa khansa, dongosolo lazakudya lokhazikika lomwe lili ndi zakudya zoyenera komanso zopatsa mphamvu zokhala ndi mulingo woyenera, wolunjika ku khansa mtundu ndi chithandizo, ndikofunikira kuti mupeze phindu lalikulu ndikukhala otetezeka.

Khansa yakhala vuto lalikulu kwambiri padziko lonse lapansi. Pali mitundu yambiri ya mankhwala omwe amapezeka ndi khansa kuti ichepetse kufalikira kwake komanso kupha ma cell a khansa. Komabe, mankhwalawa nthawi zambiri amatsogolera ku zotsatira zazitali komanso zazifupi zomwe zimachepetsa moyo wa odwala komanso opulumuka. Chifukwa chake, odwala khansa, omwe amawasamalira komanso omwe apulumuka khansa nthawi zambiri amafunafuna upangiri kuchokera kwa omwe amawapatsa thanzi kapena omwe amawapatsa chithandizo chamankhwala pankhani yokhudza zakudya / zakudya kuphatikiza zakudya ndi zowonjezera zowonjezera komanso masewera olimbitsa thupi kuti akhale ndi moyo wabwino komanso kuti athandizane mankhwala. Odwala khansa ndi opulumuka amafufuzanso umboni wasayansi pazakudya ndi zowonjezera zomwe zitha kuphatikizidwa pazakudya zawo / mapulani azakudya kuti athandize thanzi lawo. 

Masiku ano, anthu athanzi amafunanso malipoti asayansi komanso nkhani kuti adziwe ngati chakudya chingathe kuwonjezera kapena kuchepetsa mtundu wina wa khansa. Chimodzi mwazinthu zomwe amafunsira intaneti ndikuti kuchuluka kwa zakudya zophatikizira mpunga woyera kapena mpunga wofiirira kumatha kuyambitsa kapena kuonjezera chiopsezo cha khansa. Mu blog iyi, tikufotokozera zina mwazofufuza zomwe zawunika mgwirizano womwe ulipo pakati pa kugwiritsidwa ntchito kwa mpunga komanso kuopsa kwa mitundu ingapo ya khansa. Koma, tisanalowe m'maphunziro omwe amawunika ngati mpunga ungayambitse khansa, tiwone mwachidule zina mwazinthu zokhudzana ndi mpunga wofiirira komanso mpunga woyera.

Mitundu yosiyanasiyana ya Mpunga

Mpunga ndi chakudya chofunikira kwambiri m'maiko osiyanasiyana, chomwe chimatumikira anthu opitilira 50% padziko lonse lapansi ndipo chakhala gawo lofunika kwambiri pazakudya zaku Asia kuyambira kale. Imawonedwa ngati gwero lofulumira lamphamvu. Pachikhalidwe, anthu anali ndi mpunga ndi chimanga chifukwa cha thanzi lawo. Komabe, popita nthawi, mpunga wopukutidwa udayamba kutchuka, makamaka mdera ndipo kugwiritsa ntchito mpunga wokhala ndi chinangwa kumangokhala kumidzi. 

Pali mitundu yosiyanasiyana ya mpunga padziko lonse lapansi yomwe nthawi zambiri imakhala m'gulu la tirigu wamfupi, wapakatikati kapena wautali. 

Zitsanzo za mpunga wosiyanasiyana ndi awa:

• White Rice
• Mpunga wa Brown
• Mpunga Wofiira
• Mpunga Wakuda
• Mpunga Wamtchire
• Jasmine Rice
• Basmati Mpunga

Kusiyanitsa pakati pa Brown Rice ndi White Rice

Monga tafotokozera pamwambapa, pali mitundu yosiyanasiyana ya mpunga yomwe imapezeka pamsika mosiyanasiyana ndi mitundu. Komabe, mpunga wabulauni ndi mpunga woyera ndi omwe amadziwika kwambiri ndipo amakambidwa kwambiri ndikuyerekeza poyerekeza ndi mapindu ake azakudya. Mpunga wofiirira komanso mpunga woyera ndi chakudya chambiri komanso mafuta ochepa. Zosiyanitsa pakati pa mpunga wa bulauni ndi zakudya zoyera za mpunga zalembedwa pansipa:

• Poyerekeza ndi mpunga wabulauni, mpunga woyera umakonda kudyedwa. Komabe, mpunga wofiirira umatengedwa ngati njira yabwinoko kuposa mpunga woyera potengera mtundu wa thanzi komanso maubwino azaumoyo ndipo imalangizidwanso kwa odwala khansa. Izi ndichifukwa, liti mpunga woyera umakonzedwa, nkhuni, chimanga ndi majeremusi zimachotsedwa kumangotsala pang'ono kukhuthala, komabe, mpunga wofiirira ukakonzedwa, ndi khungu lokhalo lomwe limachotsedwa. Nthambi ndi nyongolosi zimatsalira pa njere zampunga zofiirira ngakhale zitakonzedwa. Nthambi ndi majeremusi ali ndi michere yambiri ndipo amakhala ndi thanzi labwino. Nthambi imakhala ndi ulusi wazakudya, tocopherols, tocotrienols, oryzanol, β-sitosterol, mavitamini B ndi mankhwala a phenolic omwe ndi othandiza paumoyo wathu.
• Chakudya chokhala ndi mpunga wofiirira kwambiri chitha kuthandiza pakuchepetsa chilakolako ndikuchepetsa thupi chifukwa chakupezeka kwa chimanga cha mpunga ndi fiber yambiri poyerekeza ndi mpunga woyera. Izi zimathandizanso kuchepetsa cholesterol cha LDL.
• Mpunga wofiirira komanso mpunga woyera umadziwika kuti zakudya zopatsa thanzi, komabe, poyerekeza ndi mpunga woyera, mpunga wofiirira umakhala ndi chakudya chochepa kwambiri.
• Mpunga wa Brown umakhala ndi mchere wochuluka monga phosphorous calcium, manganese, selenium ndi magnesium, zambiri zomwe sizipezeka mu mpunga woyera mopitilira muyeso. Mpunga wofiirira komanso woyera uli ndi chitsulo ndi zinc zochepa.
• Poyerekeza ndi mpunga woyera, zakudya za mpunga wa bulauni zimabweretsa kutsika kwa glycemic index potero kupewa kuchulukira kwa shuga m'magazi ndipo izi zitha kukhala zoyenera kwambiri khansa odwala.
• Mpunga wa Brown umakhalanso ndi ma antioxidants ambiri monga mavitamini B kuphatikiza thiamine, niacin ndi Vitamini B6 poyerekeza ndi mpunga woyera.
• Mosiyana ndi mpunga woyera, mpunga wofiirira umakhala ndi phytic acid yomwe imatha kuchepetsa kutengera zakudya zina ndi thupi lathu.
• Mbewu zosiyanasiyana zimapezeka mu arsenic yomwe imapezeka m'nthaka ndi m'madzi zomwe zitha kukhala zowononga. Mpunga wa Brown umakhala ndi arsenic wambiri kuposa mpunga woyera. Chifukwa chake kudya kwambiri mpunga wofiirira sikungakhale kopindulitsa nthawi zonse.

Zofufuza pa Association of Rice Consumption and Cancer Risk

Chimodzi mwazinthu zomwe zimadetsa nkhawa kwambiri pakudya mpunga (mpunga wofiirira kapena woyera) ndikuti kumwa mpunga kumatha kukulitsa kukhudzidwa kwathu ndi arsenic ndikuwonjezera chiopsezo cha mitundu yosiyanasiyana ya khansa kapena kuwonjezereka kwa odwala khansa. Maphunziro osiyanasiyana omwe amawunika zakudya zosiyanasiyana ndi mitundu yosiyanasiyana yazakudya kuphatikiza mpunga monga mpunga wa bulauni ndi mpunga woyera komanso kuyanjana kwawo ndi mitundu yosiyanasiyana ya zakudya. khansa zafotokozedwa pansipa.

Kugwiritsa Ntchito Mpunga ndi Kuopsa kwa Khansa ku United States

Pakafukufuku wofalitsidwa mu 2016, ofufuzawo adawunika mgwirizano womwe ulipo pakati pa zakudya kuphatikiza kudya mpunga wautali, mpunga woyera kapena mpunga wofiirira komanso chiopsezo chokhala ndi khansa. Pachifukwa ichi, adagwiritsa ntchito zambiri pazakudya zomwe adazigwiritsa ntchito pamafunso ovomerezeka a chakudya omwe adagwiritsidwa ntchito mu Nurses 'Health Study pakati pa 1984 ndi 2010, Nurses' Health Study II pakati pa 1989 ndi 2009 ndi Phunziro Lotsatira Zaumuna pakati pa 1986 ndi 2008, omwe adaphatikiza amuna okwanira 45,231 ndi azimayi 160,408, omwe adalibe khansa pomwe adalembedwera kuphunzira. Pakutsatira zaka 26, milandu yonse ya khansa 31,655 idanenedwa kuphatikiza amuna 10,833 ndi akazi 20,822. (Ran Zhang et al, Int J Cancer., 2016)

Kusanthula kwa zomwe zapezedwa kunapeza kuti kumwa mpunga kwa nthawi yayitali, mpunga woyera kapena mpunga wofiirira sikungakhale pachiwopsezo chokhala ndi khansa kwa amuna ndi akazi aku US.

Kugwiritsa Ntchito Mpunga ndi Khansa ya Chikhodzodzo

Pakufufuza komwe kudasindikizidwa mu 2019 komwe kunagwiritsa ntchito chidziwitso chazakudya kuchokera ku kafukufuku wokhudza kuchuluka kwa khansa ya chikhodzodzo ku US, ofufuzawo adasanthula kuyanjana pakati pa kudya mpunga ndi chiopsezo cha khansa ya chikhodzodzo. Detayi idapezedwa potengera mafunso omwe amafunsidwa pafupipafupi okhudzana ndi chakudya omwe amagwiritsidwa ntchito mu 316 khansa ya chikhodzodzo yomwe idazindikiritsidwa kudzera ku New Hampshire State department of Health and Human Services 'Cancer Registry ndi ma 230 olamulira omwe adasankhidwa kuchokera ku New Hampshire okhala ku New Hampshire department mndandanda wazomwe amalembetsa ku Transport and Medicare. (Antonio J Signes-Pastor et al, Epidemiology. 2019)

Kafukufukuyu adapeza umboni wolumikizana pakati pakudya kwambiri mpunga wofiirira ndi magawo a arsenic. Ofufuzawa adalumikiza zomwe apeza mpaka kufika poti zinthu zabwino kwambiri za arsenic zitha kupezeka mu mpunga wofiirira poyerekeza ndi mpunga woyera komanso kuwonjezeka kwa katundu wa arsenic kumawoneka mu mpunga wophika ngati madzi ophikira omwe ali ndi arsenic adagwiritsidwa ntchito.

Komabe, kafukufukuyu sanapereke umboni wowonekeratu wosonyeza kuti kumwa mpunga pafupipafupi kumatha kuyambitsa khansa kapena kungapangitse kuti khansa ya chikhodzodzo ichitike. Koma, popeza khansara ya chikhodzodzo ikadakhala chiwopsezo chathanzi chifukwa cha arsenic, ofufuzawo adanenanso kafukufuku wowonjezera kuphatikiza maphunziro akulu kuti athe kuyesa mgwirizano uliwonse pakati pa zakudya zophatikizira kumwa mpunga wofiirira komanso chiwopsezo cha khansa ya chikhodzodzo.

Kugwiritsa Ntchito Mpunga ndi Kuopsa kwa Khansa ya M'mawere

Nurses 'Health Study II ku United States

Pakafukufuku wofalitsidwa mu 2016, ofufuzawo adagwiritsa ntchito mafunso okhudzana ndi zakudya (1991) kuti awunikire mayanjano azakudya zilizonse zokhala ndi tirigu ndi chakudya chokwanira komanso chokwanira chaunyamata, unyamata, komanso zaka za premenopausal omwe ali ndi chiopsezo cha khansa ya m'mawere ku Nurses ' Health Study II yomwe idaphatikizapo amayi 90,516 azaka zapakati pa azimayi azaka zapakati pa 27 ndi 44. Kafukufukuyu adavomerezedwa ndi Human Subjects Committee ku Brigham ndi Women Hospital ndi Harvard TH Chan School of Public Health, Boston, United States. Pakutsatila mpaka 2013, milandu yonse ya khansa ya m'mawere ya 3235 idanenedwa. Amayi 44,263 adanenanso zomwe adadya ali kusekondale, ndipo pakati pa 1998 mpaka 2013, milandu yonse ya khansa ya m'mawere 1347 idanenedwa mwa azimayiwa. (Maryam S Farvid et al, Cancer Res Cancer Res Chithandizo., 2016)

Kafukufukuyu anapeza kuti chakudya choyengedwa bwino cha tirigu sichingakhale pachiwopsezo cha khansa ya m'mawere. Komabe, adapeza kuti zakudya / zakudya kuphatikiza mpunga wofiirira zitha kuphatikizidwa ndi chiopsezo chochepa cha khansa ya m'mawere ndi premenopausal. 

Ofufuzawo adazindikira kuti kudya chakudya chambewu chokwanira chokwanira kumatha kuphatikizidwa ndi chiopsezo chochepa cha khansa ya m'mawere asanakwane.

Kafukufuku Woyang'anira Chipatala / Kafukufuku Wachipatala ku South Korea

Kafukufuku wofalitsidwa mu 2010, ofufuzawo adawunika mgwirizano womwe ulipo pakati pa chiwopsezo cha khansa ya m'mawere ndi kuchuluka kwa ma carbohydrate, glycemic load, ndi glycemic index (milingo yayikulu imawonetsa ma spikes ofulumira magazi), ndi mitundu yosiyanasiyana ya mpunga womwe umagwiritsidwa ntchito kuchipatala kuwongolera milandu / maphunziro azachipatala ku South Korea. Kafukufukuyu adapeza mayankho amafunsidwe azakudya kuchokera kwa azimayi a 362 omwe ali ndi khansa ya m'mawere omwe anali azaka zapakati pa 30 mpaka 65 azaka zawo komanso msinkhu wawo wamankhwala omwe amafanana ndi omwe adayendera Samsung Medical Center, Sungkyunkwan University, Seoul, South Korea. (Sung Ha Yun et al, Asia Pac J Clin Nutr., 2010)

Kuwunika kwa zotsatira za kafukufukuyu sikunapeze mgwirizano pakati pa bere khansa chiopsezo ndi zakudya zokhala ndi carbohydrate, glycemic index kapena glycemic load. Komabe, ofufuzawo adapeza kuti kumwa kwambiri mpunga wa bulauni wosakanikirana kumatha kulumikizidwa ndi chiwopsezo chochepa cha khansa ya m'mawere, makamaka kwa amayi onenepa kwambiri, omwe ali ndi vuto la postmenopausal.

Kugwiritsa Ntchito Rice Bran ndi Kuopsa kwa khansa Yowonongeka

Mpunga wonse wofiirira ndi chinangwa cha mpunga ndi olemera mu rice-sitosterol, γ-oryzanol, vitamini E isoforms, prebiotic ndi ulusi wazakudya. Kafukufuku wosiyanasiyana wamankhwala apanga kuti mpunga wofiirira ndi chinangwa cha mpunga zimatha kuletsa ma polyp of colorectal polyps ndi colorectal adenomas motsatana. (Tantamango YM et al, Cancer ya Nutriti., 2011; Norris L et al, Mol Nutrite Food Res., 2015)

Kafukufuku wofalitsidwa mu Nutrition and Cancer Journal mu 2016 adatinso dongosolo lazakudya / zakudya zopatsa thanzi zowonjezera zakudya zowonjezera powonjezera mpunga wamchere (kuchokera kuzakudya monga mpunga wofiirira) ndi ufa wa nyemba za navy pazakudya zitha kusintha m'matumbo microbiota mu njira yomwe ingathandize pochepetsa chiopsezo cha khansa yoyipa. Kafukufukuyu adatsimikiziranso kuthekera kokuwonjezera zakudya zopatsa thanzi mwa omwe adapulumuka khansa pakudya zakudya zamchere za mpunga monga mpunga wofiirira, kuti apeze izi. (Erica C Borresen et al, Khansa ya Nutr., 2016)

Maphunzirowa akuwonetsa kuti dongosolo lazakudya zophatikizira kudya chimanga cha mpunga kuchokera kuzakudya monga mpunga wofiirira zitha kukhala zothandiza pochepetsa chiwopsezo cha khansa yoyipa. Komabe, pakufunika maphunziro owonjezera owunikira kulumikizana pakati pa kudya kwa mpunga, kapangidwe ka m'matumbo a microbiota komanso kupewa kwa khansa yoyipa.

Kutsiliza

Palibe umboni wamphamvu wosonyeza kuti kumwa mpunga woyera wambiri kungayambitse khansa. Kafukufuku wosiyanasiyana akuwonetsa kuti kudya kwa mpunga woyera sikungagwirizane ndi chiopsezo cha khansa. Ambiri mwa maphunziro omwe tawatchulawa amatipatsanso lingaliro lakuti ndondomeko ya zakudya kuphatikizapo mpunga wa bulauni ikhoza kukhala yopindulitsa kuchepetsa chiopsezo cha khansa yamtundu wina monga khansa ya m'mawere ndi colorectal. Komabe, ofufuzawo adanenanso kuti mpunga wa bulauni ukhoza kukhala ndi arsenic wambiri kuposa mpunga woyera. Chifukwa chake, ngakhale kafukufukuyu sanapereke umboni womveka kuti kumwa mpunga nthawi zonse kumatha kupangitsa kuti pakhale khansa ya chikhodzodzo, ofufuzawo adapereka kafukufuku mwatsatanetsatane kuphatikiza maphunziro akuluakulu, chifukwa sakanatha kuletsa kuopsa kwa kudya mpunga wabulauni. kukhalapo kwa madzi okwera arsenic (omwe angayambitse khansa). Chinanso choyipa cha mpunga wa bulauni ndikuti uli ndi phytic acid yomwe ingachepetse kuthekera kwa kuyamwa zakudya zina ndi thupi lathu.

Izi zati, zikafika pakudya kwa odwala khansa komanso kupewa khansa kutenga mpunga wofiirira pang'onopang'ono ndiye chisankho chabwino kwambiri pakati pa mitundu yonse ya mpunga chifukwa chazakudya zabwino komanso thanzi. Mpunga wa Brown amathanso kuonedwa ngati wathanzi mwa odwala khansa chifukwa chotsika kwambiri cha glycemic starch. Mpunga wa Brown umakhalanso ndi lignans omwe angathandize kuchepetsa chiopsezo cha matenda amtima. Komabe, kutenga mpunga woyera pang'ono pang'ono sikuyenera kuvulaza.

Chakudya chomwe mumadya komanso chomwe chimakupatsani thanzi ndi chisankho chomwe mumapanga. Lingaliro lanu liyenera kuphatikizapo kulingalira za kusintha kwa majini a khansa, khansa, chithandizo chamankhwala chopitilira muyeso, zovuta zilizonse, zidziwitso za moyo, kulemera, kutalika ndi zizolowezi.

Kukonzekera kwa khansa kuchokera ku addon sikudalira pakusaka kwa intaneti. Zimakusankhirani zomwe mungasankhe malinga ndi sayansi yamayendedwe omwe asayansi athu ndi akatswiri a mapulogalamu. Mosasamala kanthu kuti mumasamala kumvetsetsa zomwe zimayambira zamagulu am'thupi kapena ayi - pakukonzekera zakudya za khansa kumvetsetsa kumafunikira.

Yambirani TSOPANO ndikukonzekera zakudya zanu poyankha mafunso okhudzana ndi khansa, kusintha kwa majini, mankhwala opitilira muyeso ndi zowonjezera, chifuwa chilichonse, zizolowezi, moyo, gulu la zaka komanso jenda.

Odwala khansa nthawi zambiri amakhala ndi zovuta zosiyanasiyana chemotherapy mavuto zomwe zimakhudza moyo wawo ndikuyang'ana njira zina zochiritsira khansa. Kutenga chakudya choyenera ndi zowonjezera zowonjezera kutengera zomwe asayansi amalingalira (kupewa kuyerekezera ndi kusankha mwachisawawa) ndiye njira yabwino kwambiri yachilengedwe ya khansa ndi zovuta zina zokhudzana ndi chithandizo.

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