Masamba a Cruciferous Adyetsa & Kuopsa kwa Khansa

Mfundo

Pamodzi ndi mapindu osiyanasiyana azaumoyo, kafukufuku wosiyanasiyana awonetsa phindu logwiritsa ntchito kwambiri masamba a cruciferous monga broccoli, brussels sprouts, kabichi ndi kolifulawa, pochepetsa chiopsezo cha mitundu yosiyanasiyana ya khansa kuphatikiza chapamimba / m'mimba, mapapo, bere, khansa ya colorectal, pancreatic ndi chikhodzodzo. Kafukufuku amasonyezanso kuti kudya masamba a cruciferous monga burokoli mu mawonekedwe yaiwisi kapena steamed kumathandiza kusunga zakudya zambiri ndi kupeza phindu pazipita thanzi, kuposa kudya veggies izi pambuyo kuphika kapena kuwira. Komabe, ngakhale kudya masamba athanzi amenewa kuli kopindulitsa, kudya zakudya zopatsa thanzi zamagulu/zakudya zomwe zimapezeka m'zamasambazi sizingakhale zotetezeka nthawi zonse komanso zimatha kusokoneza chithandizo chomwe chikuchitika. Chifukwa chake, pankhani ya khansa, ndikofunikira kupanga zakudya zamtundu wamtundu wa khansa komanso machiritso opitilira, kuti mupeze zabwino ndikukhala otetezeka.

Kodi Cruciferous Vegetables ndi chiyani?

Masamba a Cruciferous ndi banja la nyama zathanzi zomwe zimagwera pansi pazomera za Brassica. Izi ndizolemera zamagulu osiyanasiyana a michere komanso ma phytochemicals omwe amathandizira pamaubwino osiyanasiyana azaumoyo. Masamba a Cruciferous amatchulidwa kuti maluwa awo anayi amtundu umodzi amafanana ndi mtanda kapena mtanda (amene amanyamula mtanda). 

Zitsanzo za Masamba a Cruciferous

Zitsanzo zina za zikopa za Cruciferous ndi izi:

• burokoli 
• ziphuphu za brussels
• kabichi
• kolifulawa
• Kale
• bok choy
• chithu
• arugula
• turnips
• maluwa a collard
• radara
• madzi
• wasabi
• mpiru 

Kufunika Kwamasamba Amamasamba a Cruciferous

Masamba a Cruciferous nthawi zambiri amakhala ndi ma calories ochepa ndipo amadziwika bwino chifukwa chazakudya zabwino. Nkhumba za Cruciferous (monga broccoli wouma) sizitsika kuposa zakudya zilizonse zabwino, chifukwa zimadzaza ndi michere yambiri kuphatikiza:

• Mavitamini monga Vitamini C, Vitamini K, Vitamini E, Folic Acid
• Isothiocyanates monga Sulforaphane (mankhwala opangidwa ndi ma hydrolyzed a glucosinolates omwe ali ndi mankhwala okhala ndi sulfa)
• Indole-3-carbinol (yopangidwa kuchokera ku glucosinolates)
• Zakudya Zotulutsa
• Flavonoids monga Genistein, Quercetin, Kaempferol
• Carotenoids (yosandulika ku retinol (Vitamini A) mthupi lathu nthawi yopukusa chakudya)
• Mchere monga Selenium, Calcium ndi Potaziyamu
• Mafuta a Polyunsaturated acid monga omega-3 fatty acids
• Melatonin (mahomoni omwe amayendetsa nthawi yogona)

Maubwino azaumoyo a Masamba a Cruciferous

Masamba a Cruciferous ali ndi anti-oxidant komanso anti-yotupa ndipo ndi amodzi mwazoyenera kudya zakudya zololedwa ndi akatswiri onse azakudya chifukwa chazabwino zawo. Zotsatirazi ndi zina mwazabwino za masamba a cruciferous:

1. Amachepetsa cholesterol
2. Amachepetsa kutupa
3. Zothandizira pochotsa
4. Kulimbitsa thanzi / mtima / mtima
5. Amayang'anira shuga wamagazi
6. Zothandizira kugaya
7. Zimathandizira kuonda
8. Zimathandizira kusunga muyeso wa estrogen

Chifukwa cha ubwino wawo wathanzi, masamba a cruciferous adawerengedwanso kwambiri kuti apindule nawo khansa kupewa.

Kafukufuku wokhudzana ndi mgwirizano wapakati pa Kutha Kwambiri kwa Cruciferous Veggies ndi Kuopsa kwa Khansa

M'zaka makumi awiri zapitazi, kafukufuku wowerengeka adachitika kuti awunikire mayanjano omwe amadya masamba a cruciferous omwe ali ndi chiwopsezo cha mitundu ingapo ya khansa. Kodi maphunzirowa ati chiyani? Kodi kuwonjezera ziweto zophika pazakudya zathu kumachepetsa khansa? Tiyeni tiwunike m'maphunziro awa ndikumvetsetsa zomwe akatswiri akunena! 

Kuchepetsa Kuopsa Kwa Khansa Yam'mimba / Mimba

Pakafukufuku wachipatala yemwe adachitika ku Roswell Park Comprehensive Cancer Center ku Buffalo, New York, ofufuzawo adasanthula mafunso okhudzana ndi mafunso kuchokera kwa odwala omwe adalembedwa pakati pa 1992 ndi 1998 ngati gawo la Patient Epidemiology Data System (PEDS). Kafukufukuyu adaphatikizanso zambiri za 292 m'mimba khansa odwala ndi odwala 1168 opanda khansa omwe alibe matenda a khansa. 93% ya odwala omwe adaphatikizidwa pa kafukufukuyu anali aku Caucasus ndipo anali azaka zapakati pa 20 ndi 95.

Kafukufukuyu adawonetsa kuti kudya kwamasamba ambirimbiri a cruciferous, masamba obiriwira a cruciferous, broccoli yaiwisi, kolifulawa wobiriwira ndi ziphuphu za Brussels zimalumikizidwa ndi 41%, 47%, 39%, 49% ndi 34% pochepetsa chiopsezo cha khansa yam'mimba motsatana. Ofufuzawo apezanso kuti kudya masamba ambiri, masamba ophika a cruciferous, osapachika, Broccoli wophika, kabichi wophika, kabichi yaiwisi, kolifulawa wophika, amadyera komanso kale ndi sauerkraut sizinayanjane kwambiri ndi chiwopsezo cha khansa ya m'mimba. (Maia EW Morrison et al. Khansa ya Nutr., 2020)

Ofufuza kuchokera ku Shanghai Cancer Institute, Chipatala cha Renji, Shanghai Jiaotong University School of Medicine ku China adachita meta-kusanthula pogwiritsa ntchito kusaka mabuku kuphatikiza maphunziro mpaka Seputembara 2012. Kusanthula kwawo kwa meta kudawunika mgwirizano womwe ulipo pakati pa masamba a cruciferous ndi chiopsezo cha khansa ya m'mimba. Kuwunikaku kunagwiritsa ntchito chidziwitso kuchokera kuzosungidwa za Medline / Pubmed, Embase, ndi Web of Science zomwe zimaphatikizira zolemba zonse za 22 kuphatikiza kuwongolera milandu khumi ndi zisanu ndi chimodzi komanso maphunziro asanu ndi limodzi omwe akuyembekezeredwa. Kafukufukuyu adawonetsa kuti kudya kwambiri masamba a cruciferous kumachepetsa chiopsezo cha khansa ya m'mimba mwa anthu. Kuwunikaku kunapezanso kuti zotsatirazi zinali zogwirizana ndi maphunziro aku North America, Europe, ndi Asia. (Wu QJ et al, Cancer Sci., 2013)

Mwachidule, kafukufukuyu adawonetsa kuti kudya masamba obiriwira a cruciferous kumatha kukhala ndi chiopsezo chochepa cha khansa ya m'mimba / m'mimba. Komabe, palibe mgwirizano wofunika ndi chiopsezo cha khansa ya m'mimba yomwe idapezeka pomwe masambawa ankaphikidwa mosiyana ndi momwe amadyera yaiwisi.

Masamba a Cruciferous ngati Zipatso za Brussels Zitha Kuchepetsa Kuopsa kwa Khansa ya Pancreatic

Ofufuza kuchokera ku Second Affiliated Hospital & Yuying Children's Hospital ya Wenzhou Medical University ku China adachita meta-kusanthula pogwiritsa ntchito kafukufuku wofufuza mpaka mu Marichi 2014. Kusanthula kwa meta kunali kounikira kuyanjana pakati pa kudya masamba a cruciferous (monga broccoli, ziphuphu za brussels ndi zina) komanso chiopsezo cha khansa ya kapamba. Kuwunikaku kunagwiritsa ntchito zomwe zidasindikizidwa kuchokera ku PubMed, EMBASE, ndi Web of Science zomwe zimaphatikiza magulu anayi ndi maphunziro asanu owongolera milandu. (Li LY et al, World J Surg Oncol. 2015)

Kuwunikaku kunatsimikizira kuti kudya kwambiri masamba a cruciferous (monga broccoli, ziphuphu za brussels, ndi zina zambiri) kumachepetsa chiopsezo cha khansa ya kapamba. Komabe, chifukwa cha kuchuluka kwa maphunziro omwe aphatikizidwa mu kusanthula kwa meta, ofufuzawo adalimbikitsa maphunziro omwe akuyembekezeredwa bwino kuti achitike kuti atsimikizire kuyanjana kotereku pakati pa masamba a cruciferous (monga broccoli, ziphuphu za brussels, ndi zina zambiri) kudya ndi kapamba chiopsezo cha khansa. 

Kuchepetsa Kuopsa kwa Khansa ya M'mawere

Ofufuza kuchokera ku Chipatala Choyamba Chothandizana, Sukulu ya Zamankhwala, Yunivesite ya Zhejiang ku China adachita meta-kusanthula pogwiritsa ntchito zomwe adafufuza m'mabuku a Pubmed kuphatikiza maphunziro mpaka Novembara 2011. Kusanthula kwawo kwa meta kudawunika mgwirizano womwe ulipo pakati pa masamba a cruciferous ndi chiwopsezo cha khansa ya m'mawere. . Kuwunikaku kunaphatikizapo maphunziro onse owunika a 13 omwe amafotokoza za 11 zowongolera milandu ndi maphunziro a 2 cohort. (Liu X ndi Lv K, Chifuwa. 2013)

Kusanthula kwa kafukufukuyu kunawonetsa kuti kumwa kwambiri masamba a cruciferous kumatha kulumikizidwa kwambiri ndi kuchepa kwa khansa ya m'mawere. Komabe, chifukwa cha kuchuluka kwamaphunziro, ofufuzawo adalimbikitsa maphunziro omwe akuyembekezeredwa bwino kuti achitike kuti atsimikizire zoteteza za masamba a cruciferous pa khansa ya m'mawere.

Kuchepetsa Kuopsa kwa Khansa Yoyenera 

Ofufuza kuchokera ku Whiteley-Martin Research Center, Sydney Medical School, Australia adachita meta-kusanthula pogwiritsa ntchito zomwe adafufuza m'mabuku azamagetsi kuphatikiza maphunziro mpaka Meyi 2013. Kusanthula kwawo kwa meta kudawunikanso mgwirizano womwe ulipo pakati pamasamba a cruciferous komanso chiwopsezo cha zotupa zam'mimba. Kuwunikaku kunagwiritsa ntchito chidziwitso kuchokera ku Medline / Pubmed, Embase, Web of Science, ndi Contents Contents Connect zomwe zidaphatikizira zolemba za 33. (Tse G ndi Eslick GD, Khansa ya Nutr. 2014)

Kufufuza kwa meta kunapeza kuti kudya kwambiri masamba a cruciferous kumatha kukhala ndi chiopsezo chocheperako khansa ya m'matumbo. Pofufuza zamasamba obetcherana pamtanda, ofufuzawo adapezanso kuti Broccoli makamaka anali ndi zoteteza kumatenda amtundu wamtundu. 

Kuchepetsa Kuopsa kwa Khansa ya Chikhodzodzo

Ofufuza kuchokera ku Chipatala Choyamba Chothandizira, College of Medicine, Yunivesite ya Zhejiang ku China adachita meta-kusanthula pogwiritsa ntchito zomwe adafufuza m'mabuku a Pubmed / Medline ndi Web of Science kuphatikiza maphunziro omwe adasindikizidwa pakati pa 1979 ndi Juni 2009. Kusanthula kwawo kwa meta kuyanjana pakati pa masamba a cruciferous ndi chiopsezo cha khansa ya chikhodzodzo. Kuwunikaku kunaphatikizira maphunziro owonera 10 owonera zochitika za 5 ndi maphunziro a 5 cohort. (Liu B et al, World J Urol., 2013)

Ponseponse, kuwunika kwa meta kunapeza kuchepa kwambiri kwa khansa ya chikhodzodzo ndikudya masamba ambiri a cruciferous. Zotsatirazi zinali zazikulu pamaphunziro owongolera milandu. Komabe, palibe mgwirizano wofunika womwe udapezeka pakati pa kudya masamba a cruciferous ndi chiwopsezo cha khansa ya chikhodzodzo m'maphunziro a gulu. Chifukwa chake, ofufuzawo adalimbikitsa maphunziro omwe akuyembekezeredwa bwino kuti achitike kuti atsimikizire zoteteza za masamba a cruciferous pa khansa ya chikhodzodzo.

Mgwirizano ndi Kuopsa kwa Khansa ya Impso

Mu 2013, ofufuza ochokera ku First Affiliated Hospital, College of Medicine, Yunivesite ya Zhejiang ku China adachita meta-kusanthula pogwiritsa ntchito kafukufuku wofufuza m'mabuku a Pubmed kuphatikiza maphunziro omwe adasindikizidwa pakati pa 1996 ndi June 2012. Kusanthula kwawo meta adasanthula kuyanjana pakati pa masamba a cruciferous ndi renal cell carcinoma (khansa ya impso). Kuwunikaku kunaphatikizira maphunziro owonera 10 owonera zochitika za 7 ndi maphunziro a 3 cohort. (Liu B et al, Khansa ya Nutriti. 2013)

Kusanthula kwa meta kuchokera ku kafukufuku wokhudza milandu kumawonetsa kuti kudya kwamasamba ambiri a cruciferous kumatha kuphatikizidwa ndi kuchepa pang'ono pangozi ya khansa ya renal cell carcinoma / impso. Komabe, maubwinowa sanapezeke m'maphunziro a gulu. Chifukwa chake, maphunziro ena amafunikira kuti akhazikitse mgwirizano pakati pa kugwiritsidwa ntchito kwamasamba akuluakulu komanso chiopsezo cha khansa ya impso.

Kuchepetsa Kuopsa kwa Khansa ya M'mapapo

Kafukufuku wochulukitsa anthu ku Japan omwe amatchedwa Japan Public Health Center (JPHC) Study, adasanthula kafukufuku wazaka 5 wazotsatira, kuti awone kuyanjana komwe kulipo pakati pa kudya masamba a cruciferous ndi chiopsezo cha khansa yam'mapapo mwa anthu kudya kwambiri masamba a cruciferous. Kafukufukuyu adaphatikizira omwe akutenga nawo gawo 82,330 kuphatikiza amuna 38,663 ndi azimayi 43,667 omwe anali azaka zapakati pa 45-74 azaka za khansa. Kuwunikaku kunakwaniritsidwa chifukwa cha kusuta kwawo. 

Kuwunikaku kunapeza kuti kudya kwambiri masamba a cruciferous kumatha kulumikizidwa kwambiri ndi kuchepa kwa khansa ya m'mapapo mwa amuna omwe sanasutepo komanso omwe kale anali osuta. Komabe, ofufuzawo sanapeze mgwirizano pakati pa amuna omwe amasuta fodya komanso azimayi omwe sanasutenso. (Mori N et al, J Nutriti. 2017)

Kafukufukuyu akuwonetsa kuti kudya kwambiri masamba a cruciferous kumatha kuchepetsa chiopsezo cha khansa yamapapo pakati pa amuna omwe sanasute pakadali pano. Komabe, mu kafukufuku wam'mbuyomu, kuwunikiraku kunanenanso kuti chakudya chambiri chokhala ndi masamba a cruciferous chitha kuchepetsa ngozi ya khansa yamapapo pakati pa omwe amasuta. (Tang L et al, BMC Khansa. 2010) 

Kutengera ndi maphunziro omwe ali pamwambawa, kudya masamba a cruciferous kumawoneka kuti kuli ndi zoteteza kumapapo khansa. Komabe, maphunziro ochulukirapo akufunika kuti atsimikizire izi.

Mgwirizano ndi Kuopsa kwa Khansa ya Prostate

Ofufuza kuchokera ku Chipatala Choyamba Chothandizana, Sukulu ya Zamankhwala, Yunivesite ya Zhejiang ku China adachita meta-kusanthula pogwiritsa ntchito kusaka m'mabuku osungidwa a Pubmed kuphatikiza maphunziro mpaka Juni 2011. Kusanthula kwawo kwa meta kudawunika mgwirizano womwe ulipo pakati pa masamba a cruciferous ndi chiwopsezo cha khansa ya prostate . Kuwunikaku kunaphatikiza maphunziro owerengera a 13 owunikira omwe amayang'anira kuwongolera kwamilandu ya 6 ndi maphunziro a 7 cohort. (Liu B et al, Int J Urol. 2012)

Ponseponse, kuwunika kwa meta kunapeza kuchepa kwambiri kwa khansa ya Prostate ndikudya masamba ambiri a cruciferous. Zotsatirazi zinali zazikulu pamaphunziro owongolera milandu. Komabe, palibe mgwirizano wofunika womwe udapezeka pakati pa kudya masamba a cruciferous ndi chiwopsezo cha khansa ya prostate m'maphunziro a gulu. Chifukwa chake, ofufuzawo adalimbikitsa maphunziro omwe akuyembekezeredwa bwino kuti achitike kuti atsimikizire phindu la masamba a cruciferous pa khansa ya prostate.

Mwachidule, ofufuzawo adapeza kuti kudya kwambiri masamba a cruciferous kumatha kukhala ndi chiopsezo chocheperako cha mitundu ingapo ya khansa, makamaka pamaphunziro owongolera milandu, ngakhale maphunziro owongoleredwa bwino akuti akutsimikizira mgwirizanowu.

Mapindu a Zakudya Zam'madzi Zosakaniza, Zotentha Kapena Zophika Zamasamba a Cruciferous / Broccoli

Glucosinolates ndi phytonutrients ndi sulfa yomwe imakhala ndi mankhwala omwe amapezeka m'magulu a cruciferous veggies omwe hydrolyzed m'thupi lathu amapanga thanzi lothandizira michere monga indole-3-carbinol ndi isothiocyanates monga sulforaphane. Ambiri mwa anti-cancer, anti-inflammatory, antioxidant ndi anti-estrogenic a ziwetozi atha kukhala chifukwa cha sulforaphane ndi indole-3-carbinol michere. 

Komabe, kafukufukuyu akuwonetsa kuti masamba obiriwira otentha amatha kuwononga ma enzyme myrosinase omwe amatulutsa glucosinate kukhala michere yake yayikulu, mankhwala a khansa, sulforaphane ndi indole-3-carbinol. Kudula kapena kutafuna broccoli yaiwisi kumatulutsa enzyme ya myrosinase ndikuthandizira pakupanga sulforaphane ndi indole-3-carbinol. Chifukwa chake, kudya broccoli wosaphika kapena wotenthedwa kumathandiza kupeza zabwino zathanzi kuchokera kuzakudya m'malo mongotenga masamba owiritsa.    

Izi zimathandizidwanso ndi maphunziro omwe ochita kafukufuku ku Yunivesite ya Warwick ku United Kingdom. Ofufuzawa adafufuza momwe kuphika kwamasamba a cruciferous monga broccoli, ziphuphu zam'madzi, kolifulawa ndi kabichi wobiriwira potentha, kutentha, kuphika ma microwave ndikusunthira pazakudya za glucosinolate / michere. Kafukufuku wawo adawonetsa kukhudzika kwakuphika pakusungidwa kwa zinthu zofunika kwambiri za glucosinolate mkati mwa masamba obiriwira. Kafukufukuyu adawonetsa kuti kutayika kwa glucosinolate yonse itawotcha kwa mphindi 30 inali 77% ya broccoli, 58% yazomera za Brussel, 75% ya kolifulawa ndi 65% ya kabichi wobiriwira. Anapezanso kuti kuwira masamba a brassica kwamphindi 5 kunapangitsa kutaya kwa 20 - 30% ndipo kwa mphindi 10 kudapangitsa 40 - 50% kutayika mu michere ya glucosinolate. 

Zotsatira za njira zina zophikira pazakudya zophatikizika ndi zophika za cruciferous zidafufuzidwanso ndi ofufuza kuphatikiza kuwotcha kwa 0-20 min (mwachitsanzo, broccoli wouma), kuphika ma microwave kwa mphindi 0-3 ndikuphika-mwachangu kwa mphindi 0-5. Adapeza kuti njira zitatuzi sizinapangitse kutaya chilichonse chakumwa cha glucosinolate munthawi yophika iyi. 

Chifukwa chake, kutenga broccoli wosaphika kapena wowotcha ndi zina zam'mimba zimathandizira kusunga michereyo ndikupeza zabwino zake pazakudya zabwino. Pali mitundu yotsimikizika yazakudya / zopatsa thanzi ya broccoli ikamamwa yonse yaiwisi ndi yotentha ndipo tikulimbikitsidwa kuti izikhala m'gulu la chakudya chathu cha tsiku ndi tsiku. 

Kutsiliza

Mwachidule, maphunziro ambiri omwe afotokozedwa mwachidule mubuloguyi akuwonetsa kuti kudya kwambiri masamba osaphika kapena owuma ngati broccoli ndi ma brussels kumera kumatha kulumikizidwa ndi chiopsezo chochepa cha khansa zambiri monga khansa ya m'mimba / khansa ya m'mimba, khansa ya m'mapapo, khansa yapakhungu. , khansa ya m'mawere, khansa ya m'mawere ndi zina zotero. Ofufuzawo makamaka adapeza mgwirizano wosiyana pakati pa kudya masamba a cruciferous ndi khansa chiopsezo, makamaka m'maphunziro owongolera milandu, ngakhale maphunziro opangidwa bwino amaperekedwa kuti atsimikizire mgwirizano wotetezawu. The chemo-preventive katundu komanso antioxidant, anti-inflammatory, anti-cancer ndi anti-estrogenic katundu wa cruciferous veggies akhoza kukhala chifukwa cha mankhwala awo ofunikira / micronutrients, makamaka sulforaphane ndi indole-3-carbinol. Chofunikira ndichakuti, kuwonjezera masamba a cruciferous monga broccoli ndi ma brussels akumera pazakudya zathu zatsiku ndi tsiku pamlingo wokwanira kutha kutithandiza kuti tipeze phindu lathanzi kuchokera kuzakudya kuphatikiza kupewa khansa (khansa ya m'mawere, khansa ya pancreatic etc), makamaka ikadyedwa muzakudya zawo zosaphika kapena zotentha. mawonekedwe.

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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