Mfundo
Mbeu zokhala ndi ma protein ndi fiber kuphatikiza nandolo, nyemba ndi mphodza zimadziwika kuti zili ndi maubwino ambiri azaumoyo kuphatikiza kuchepetsedwa kwa chiwopsezo cha matenda amtima, shuga, cholesterol ndi kudzimbidwa komanso kuthamanga kwa magazi. Kafukufuku wosiyanasiyana wokhudzana ndi anthu (gulu) adawonetsanso kuti zakudya / zakudya zokhala ndi nyemba monga nandolo, nyemba ndi mphodza zitha kulumikizidwa ndi kuchepetsedwa kwa chiwopsezo chazomwe zimachitika. khansa mitundu monga khansa ya m'mawere, colorectal ndi prostate. Komabe, kudya kwambiri nyemba sikungachepetse chiopsezo cha khansa ya endometrial.
Kodi Legumes ndi chiyani?
Zomera zopangidwa ndi mbewu ya nyemba ndi za banja la mtola kapena banja la zomera la Fabaceae. Mitsempha ya mizu ya zomerazi imakhala ndi mabakiteriya a rhizobium ndipo mabakiteriyawa amakonza nayitrogeni kuchokera mumlengalenga kulowa m'nthaka, omwe amagwiritsidwa ntchito ndi mbewu kuti zikule, potero amapanga mgwirizano. Chifukwa chake, mbewu za nyemba zimakonda kutulutsa zakudya zopindulitsa komanso zachilengedwe.
Zomera za nyemba zimakhala ndi nyemba zokhala ndi nthanga mkati mwake, zomwe zimadziwikanso kuti nyemba. Mukazigwiritsa ntchito ngati mbewu youma, njere izi zimatchedwa nyemba.
Zina mwa nyemba zodyedwa ndi nandolo; nyemba wamba; mphodza; nsawawa; nyemba za soya; chiponde; mitundu yosiyanasiyana ya nyemba zouma monga impso, pinto, navy, azuki, mung, gramu wakuda, wothamanga wofiira, ricebean, njenjete, ndi nyemba zotentha; mitundu yosiyanasiyana ya nyemba zowuma kuphatikiza nyemba za akavalo ndi minda, nandolo youma, nandolo wamaso akuda, nandolo a njiwa, bambara mtedza, vetch, lupins; ndi zina monga mapiko, velvet ndi nyemba za yam. Mtundu wazakudya, mawonekedwe ndi kulawa zimatha kusiyanasiyana pamitundu yosiyanasiyana.
Ubwino Wathanzi
Zomera zimakhala zopatsa thanzi kwambiri. Nyemba monga nandolo, nyemba ndi mphodza ndizochokera kwambiri ku mapuloteni ndi ulusi wazakudya ndipo amadziwika kuti ali ndi maubwino osiyanasiyana azaumoyo. Mapuloteni a mtola amatengedwa ngati chakudya kapena zowonjezera ndipo amatulutsidwa mu ufa kuchokera ku nandolo zachikasu ndi zobiriwira.
Kupatula mapuloteni ndi ulusi wazakudya, nyemba zimadzaza ndi zakudya zina zosiyanasiyana kuphatikiza:
- antioxidants
- Mchere monga chitsulo, magnesium, zinc, calcium, potaziyamu
- Mavitamini a B monga folate, vitamini B6, thiamine
- Zakudya zamadzimadzi kuphatikizapo zosakaniza zosakaniza
- Zomera zopangira zakudya monga sit-sitosterol
- Phytoestrogens (chomera chopangidwa ndi estrogen ngati katundu) monga Coumestrol
Mosiyana ndi zakudya monga nyama yofiira, nyemba sizikhala ndi mafuta ambiri. Chifukwa cha maubwino awa, nyemba zamapuloteni kuphatikiza nandolo, nyemba ndi mphodza zimawerengedwa kuti ndi chakudya chabwino chopatsa thanzi cha nyama zofiira ndipo chimagwiritsidwanso ntchito ngati chakudya chofunikira m'maiko ambiri padziko lonse lapansi. Kuphatikiza apo, izi ndizotsika mtengo komanso zosasunthika.
Kudya nyemba kuphatikiza nandolo ngati gawo la chakudya chopatsa thanzi komanso moyo wanu kumatha kuphatikizidwa ndi zabwino zosiyanasiyana monga:
- Kupewa kudzimbidwa
- Kuchepetsa chiopsezo cha matenda a mtima
- Kuchepetsa mafuta m'thupi
- Kupititsa patsogolo kuthamanga kwa magazi
- Kupewa mtundu wa 2 shuga
- Kulimbikitsa kuwonda
Komabe, limodzi ndi maubwino azaumoyowa, pali zovuta zina zomwe zimadziwika ndi mafuta ochepa, nandolo wambiri, nyemba ndi mphodza popeza zimakhala ndi mankhwala ena omwe amadziwika kuti anti-michere. Izi zitha kuchepetsa thupi lathu kutengera zakudya zina.
Zitsanzo za anti-michere zomwe zimachepetsa kuyamwa kwa chimodzi kapena zingapo za michere kuphatikiza chitsulo, zinc, calcium ndi magnesium ndi phytic acid, lectins, tannins ndi saponins. Nyemba zosaphika zili ndi ma lectin omwe angayambitse kuphulika, komabe, ngati ataphika, ma lectin omwe amapezeka pamwamba pa nyemba amatha kuchotsedwa.
Zakudya Zoti Mudye Mukatha Kuzindikira Khansa!
Palibe khansa ziwiri zomwezi. Pitani kupitilira malangizo omwe anthu onse amapereka kwa onse ndikupanga zisankho zomwe mungakonde pazakudya ndi zowonjezera ndi chidaliro.
Kudya kwa Legume ndi Kuopsa kwa Khansa
Pokhala chakudya chopatsa thanzi chokhala ndi thanzi labwino, ofufuza padziko lonse lapansi akhala ndi chidwi chofuna kumvetsetsa kugwirizana pakati pa kudya zakudya zomanga thupi zomanga thupi ndi zakudya zamtundu wa nyemba monga nandolo, nyemba ndi mphodza komanso kuopsa kwa zakudya zopatsa thanzi. khansa. Maphunziro osiyanasiyana okhudzana ndi anthu komanso kuwunika kwa meta kwachitika kuti awunike mgwirizanowu. Kafukufuku wosiyanasiyana apangidwanso kuti afufuze kugwirizana kwa zakudya zinazake zomwe zimapezeka m'zakudya zamasamba monga nandolo, nyemba ndi mphodza ndi chiopsezo cha mitundu yosiyanasiyana ya khansa.
Ena mwa maphunzirowa ndi kusanthula meta aphatikizidwa mu blog.
Kudya kwa Legume ndi Kuopsa kwa Khansa ya m'mawere
Phunzirani pa Akazi aku Iran
Pakafukufuku waposachedwa kwambiri womwe udasindikizidwa mu Juni 2020, ofufuzawo adasanthula kuyanjana pakati pa kudya masamba a nyemba ndi mtedza komanso chiopsezo cha khansa ya m'mawere mwa amayi aku Iran. Pakuwunika, zambiri zochokera pamafunso amafupipafupi okhudzana ndi chakudya okwana 168 adapezeka kuchokera ku kafukufuku wokhudza kuchuluka kwa anthu omwe amaphatikizapo odwala 350 a khansa ya m'mawere ndi zowongolera 700 omwe zaka zawo komanso chikhalidwe chawo pazachuma zimayenderana ndi khansa ya m'mawere. odwala. Nyemba zomwe zidaganiziridwa phunziroli zimaphatikizapo mphodza zamapuloteni, nandolo, nandolo, ndi mitundu ina ya nyemba, kuphatikiza nyemba zofiira ndi nyemba za pinto. (Yaser Sharif et al. Khansa ya Nutr., 2020)
Kuwunikaku kunapeza kuti pakati pa azimayi omwe atha msambo komanso omwe amalemera kulemera, magulu omwe amadya mwambi wambiri amakhala ndi chiopsezo chotsika ndi 46% cha khansa ya m'mawere poyerekeza ndi omwe amadya zakudya zochepa.
Kafukufukuyu adatsimikiza kuti kudya zakudya zomanga thupi zokhala ndi mapuloteni komanso zakudya zamtundu wa nyemba monga nandolo, nandolo ndi mitundu yosiyanasiyana ya nyemba kungatipindulitse pochepetsa chiopsezo cha mabere. khansa.
Kafukufuku wa Khansa ya M'mawere ku San Francisco Bay Area
Kafukufuku wofalitsidwa mu 2018 adawunika kuyanjana pakati pa kudya nyemba / nyemba ndi magawo a khansa ya m'mawere kutengera mtundu wa estrogen receptor (ER) ndi progesterone receptor (PR). Zambiri pazakufufuzaku zidapezeka mu kafukufuku wowerengera anthu, wotchedwa San Francisco Bay Area Cancer Study, yomwe imaphatikizapo milandu 2135 ya khansa ya m'mawere yomwe ili ndi 1070 Hispanics, 493 African American, ndi 572 omwe si Achipanishi Azungu ; ndi maulamuliro 2571 okhala ndi 1391 Hispanics, 557 African American, ndi 623 omwe si Achipanishi Azungu. (Meera Sangaramoorthy et al, Cancer Med., 2018)
Kafukufukuyu adawonetsa kuti kudya kwambiri ulusi wa nyemba, nyemba zonse (kuphatikiza ma protein ndi fiber ya garbanzo; nyemba zina monga pinto impso, zakuda, zofiira, lima, zokazinga, nandolo; nandolo zamaso akuda), ndi mbewu zonse. amachepetsa chiopsezo cha khansa ya m'mawere ndi 20%. Kafukufukuyu adapezanso kuti kuchepa uku kunali kofunika kwambiri mu estrogen receptor ndi progesterone receptor negative (ER-PR-) khansa, ndi kuchepetsa chiopsezo kuyambira 28 mpaka 36%.
Coumestrol ndi Chiwopsezo cha Khansa ya M'mawere - Phunziro la Sweden
Coumestrol ndi phytoestrogen (chomera chophatikiza ndi ma estrogenic) omwe amapezeka mu nsawawa, nandolo zogawanika, nyemba za lima, nyemba za pinto ndi masamba a soya. Pakafukufuku wofalitsidwa mu 2008, ofufuzawo adasanthula mgwirizano womwe ulipo pakati pa kudya ma phytoestrogens kuphatikiza isoflavonoids, lignans ndi coumestrol komanso chiwopsezo cha magawo a khansa ya m'mawere kutengera mtundu wa estrogen receptor (ER) ndi progesterone receptor (PR) mwa azimayi aku Sweden. Kuwunikaku kudachitika kutengera ndi mafunso amafunsidwe azakudya omwe adapezeka mu 1991/1992 omwe akuyembekezeka kukhala pagulu, otchedwa Scandinavia Women Lifestyle and Health Cohort Study, pakati pa azimayi a 45,448 aku Sweden omwe anali asanachitike komanso azimayi otha msinkhu. Pakutsatira mpaka Disembala 2004, ma khansa owopsa a 1014 adanenedwa. (Maria Hedelin et al, J Nutr., 2008)
Kafukufukuyu adawonetsa kuti poyerekeza ndi omwe sanadye coumestrol, azimayi omwe amadya coumestrol potenga nandolo wokhala ndi mapuloteni, nyemba, mphodza ndi zina zotere zimatha kuphatikizidwa ndi kuchepa kwa 50% kwa estrogen receptor ndi progesterone receptor negative (ER -PR-) khansa ya m'mawere. Komabe, kafukufukuyu sanapeze kuchepa kulikonse pangozi ya khansa ya estrogen ndi progesterone receptor khansa ya m'mawere.
Kudya Kwa Khansa Yamiyendo Yam'mimba Ndi Kuopsa Kwa Khansa
Kusanthula Meta-Ofufuza a Wuhan, China
Kafukufuku wofalitsidwa mu 2015, ofufuza ochokera ku Wuhan, China adachita meta-kusanthula kuti awone kuyanjana komwe kulipo pakati pa nyemba zam'mimba ndi chiopsezo cha khansa yoyipa. Zambiri pakuwunikaku zidatengedwa kuchokera ku maphunziro a anthu 14 omwe adapezeka potengera zofufuza m'mabuku a Medline ndi Embase mpaka Disembala 2014. Onse omwe akutenga nawo gawo 1,903,459 ndi milandu 12,261 omwe adapereka zaka za anthu 11,628,960 adaphatikizidwa m'maphunziro awa. (Beibei Zhu et al, Sci Rep. 2015)
Kusanthula kwa meta kunawonetsa kuti kuchuluka kwa nyemba monga nandolo, nyemba ndi soya zitha kuphatikizidwa ndi kuchepa kwa Colorectal Cancer, makamaka ku Asiya.
Kusanthula kwa Meta-Ofufuza kuchokera ku Shanghai, People's Republic of China
Kafukufuku wofalitsidwa mu 2013, ofufuza ochokera ku Shanghai, China adasanthula meta kuti awone kuyanjana komwe kulipo pakati pa kudya nyemba monga nandolo, nyemba ndi soya komanso chiopsezo cha khansa yoyipa. Zambiri zidapezedwa kuchokera ku 3 anthu okhalapo / cohort ndi maphunziro a 11 owongolera milandu ndi milandu ya 8,380 ndi onse omwe akutenga nawo mbali 101,856, kudzera pakusaka mwadongosolo kwa The Cochrane Library, MEDLINE ndi Embase zolemba zamabuku pakati pa Januware 1, 1966 ndi Epulo 1, 2013. (Yunqian Wang et al, PLoS One., 2013)
Kusanthula kwa meta kunawonetsa kuti kudya kwamiyeso yambiri kumatha kuphatikizidwa ndi kuchepa kwakukulu pangozi ya colorectal adenoma. Komabe, ofufuzawo adapitiliza maphunziro ena kuti atsimikizire mgwirizanowu.
Phunziro la Adventist Health
Pakafukufuku wofalitsidwa mu 2011, ofufuzawo adasanthula mgwirizano womwe ulipo pakati pa kudya zakudya monga ndiwo zamasamba zophika, zipatso zouma, nyemba, ndi mpunga wofiirira komanso kuopsa kwamitundu yambiri. Pachifukwa ichi, zomwe adapeza zidapezedwa pamafunso azakudya komanso mayendedwe amoyo kuchokera ku kafukufuku wamagulu awiri otchedwa Adventist Health Study-2 (AHS-1) ochokera ku 1-1976 ndi Adventist Health Study-1977 (AHS-2) kuyambira 2-2002. Pakutsatira kwa 2004-yr kuyambira pomwe adalembetsa mu AHS-26, milandu yonse 1 yatsopano yama polyp polyps inanenedwa. (Yessenia M Tantamango et al, Khansa ya Nutr., 441)
Kuwunikaku kunapeza kuti kumwa mapuloteni ndi michere yokhala ndi michere yochulukirapo katatu pa sabata kungachepetse chiopsezo cha mitundu ikuluikulu ya 3%.
Mwachidule, kafukufukuyu akuwonetsa kuti nyemba (monga nandolo, nyemba, mphodza ndi zina) zitha kuphatikizidwa ndi kuchepa kwa khansa yoyipa.
Kudya Kwamakoswe Amtundu wa Khansa ndi Prostate
Phunziro la Wenzhou Medical University ndi University ya Zhejiang
Pakafukufuku wofalitsidwa mu 2017, ofufuza a Wenzhou Medical University ndi Zhejiang University, China adachita meta-kusanthula kuti awone kuyanjana komwe kulipo pakati pa kudya nyemba ndi chiopsezo cha khansa ya prostate. Zambiri pazakuwunikaku zidatengedwa kuchokera pazolemba za 10 zomwe zidaphatikizapo maphunziro a 8 / cohort omwe ali ndi anthu 281,034 ndi milandu ya 10,234. Maphunzirowa adapezeka potengera kusanthula kwadongosolo m'mabuku a PubMed ndi Web of Science mpaka Juni 2016. (Jie Li et al, Oncotarget., 2017)
Kusanthula kwa meta kunapeza kuti pa magalamu 20 aliwonse patsiku lokulitsa kudya kwa nyemba, chiopsezo cha khansa ya prostate idachepetsedwa ndi 3.7%. Kafukufukuyu adatsimikiza kuti kudya nyemba zambiri kumatha kuphatikizidwa ndi kuchepa kwa khansa ya prostate.
Kafukufuku Wamitundu Yambiri ku Hawaii ndi Los Angeles
Pakafukufuku wofalitsidwa mu 2008, ofufuzawo adawunika mgwirizano womwe ulipo pakati pa nyemba, soya ndi kudya isoflavone komanso chiopsezo cha khansa ya prostate. Pakuwunika, zomwe adazipezazo zidapezeka pogwiritsa ntchito mafunso amafupipafupi azakudya mu Multiethnic Cohort Study ku Hawaii ndi Los Angeles kuyambira 1993-1996, omwe anali amuna 82,483. Pakati pazaka zisanu ndi zitatu zotsatira, 8 khansa ya prostate kuphatikiza 4404 milandu yopanda malire kapena milingo yayikulu idanenedwa. (Song-Yi Park et al, Int J Cancer., 1,278)
Kafukufukuyu adawonetsa kuti poyerekeza ndi amuna omwe amadya kwambiri nyemba, panali 11% yochepetsa khansa ya prostate ndi 26% yochepetsa khansa yopanda komweko kapena yapamwamba kwambiri kwa iwo omwe amadya kwambiri nyemba. Ofufuzawo adazindikira kuti kudya nyemba zitha kuphatikizidwa ndi kuchepa pang'ono kwa chiwopsezo cha khansa ya prostate.
Kafukufuku wam'mbuyomu wochitidwa ndi ofufuza omwewo adanenanso kuti kumwa nyemba monga nandolo, nyemba, mphodza, soya ndi zina zitha kuphatikizidwa ndi kuchepa kwa khansa ya prostate. (LN Kolonel et al, Cancer Epidemiol Biomarkers Prev., 2000)
Kuopsa kwa Khansa ya Endume ndi Endometrial
Pakafukufuku wofalitsidwa mu 2012, ofufuza ochokera ku University of Hawaii Cancer Center, Los Angeles, adawunika mgwirizano womwe ulipo pakati pa nyemba, soya, tofu ndi isoflavone kudya komanso kuopsa kwa khansa ya endometrial mwa amayi omwe atha msinkhu. Zambiri pazakudya zidapezeka kuchokera kwa azimayi a 46027 omwe amaliza kutha msinkhu omwe adalembedwa mu Multiethnic Cohort (MEC) Study pakati pa Ogasiti 1993 ndi Ogasiti 1996. Pakati pazotsatira zotsatila zaka 13.6, milandu yonse ya khansa ya endometrial 489 idadziwika. (Nicholas J Ollberding et al, J Natl Cancer Inst., 2012)
Kafukufukuyu anapeza kuti kudya kwa isoflavone kwathunthu, kudya kwa daidzein komanso kudya kwa genistein kumatha kuphatikizidwa ndi kuchepa kwa khansa ya endometrial. Komabe, kafukufukuyu sanapeze mgwirizano uliwonse pakati pa kuchuluka kwa zakudya zamasamba ndi chiopsezo cha khansa ya endometrial.
Kutsiliza
Kafukufuku wosiyanasiyana wa anthu akuwonetsa kuti kudya zakudya zama protein ndi fiber monga nyemba kapena nyemba kuphatikiza nandolo, nyemba ndi mphodza zitha kulumikizidwa ndi kuchepetsedwa kwa chiwopsezo cha khansa zina monga khansa ya m'mawere, colorectal ndi prostate. Komabe, kafukufuku wokhudzana ndi anthu adapeza kuti kudya kwambiri zakudya zamtundu wa nyemba monga nandolo, nyemba ndi mphodza sikungachepetse chiopsezo cha endometrial. khansa.
American Institute of Cancer Research / World Cancer Research Fund Cancer ikulimbikitsanso kuphatikiza zakudya za nyemba (nandolo, nyemba ndi mphodza) limodzi ndi mbewu zonse, ndiwo zamasamba ndi zipatso ngati gawo lalikulu la chakudya chathu cha tsiku ndi tsiku choteteza khansa. Phindu la nandolo wokhala ndi mapuloteni ndi fiber, nyemba ndi mphodza zimaphatikizaponso kuchepa kwa matenda amtima, matenda ashuga, cholesterol komanso kudzimbidwa, kulimbikitsa kuonda, kukonza kuthamanga kwa magazi, ndi zina zambiri. Mwachidule, kuphatikiza kuchuluka kwamafuta ochepa, nyemba zamapuloteni ambiri monga gawo la zakudya zabwino zitha kukhala zopindulitsa.
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.
Zakudya Zawekha za Khansa!
Khansara imasintha ndi nthawi. Sinthani ndikusintha zakudya zanu kutengera zomwe zikuwonetsa khansa, machiritso, moyo, zomwe mumakonda, zomwe zingakusangalatseni ndi zina.
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.