Muchidimbu
Maprotein uye fiber akapfuma ma legumes anosanganisira pizi, bhinzi nenyemba anozivikanwa kuve ane zvakawanda zvakanaka zvehutano zvinosanganisira kuderedzwa kwengozi yechirwere chemoyo, chirwere cheshuga, cholesterol uye kuvimbiswa uye kuvandudzwa kweBP. Zvidzidzo zvakasiyana-siyana-zvine huwandu hwevanhu (cohort) zvakaratidzawo kuti chikafu/chikafu chakapfuma mumhunga senge pizi, bhinzi nenyemba zvinogona kusanganisirwa nenjodzi yakadzikira kenza mhando dzakadai sezamu, colorectal uye kenza yeprostate. Nekudaro, kudyiwa kwakanyanya kwemarimu hakugone kuderedza njodzi yekenza yeendometrial.
Ndezvipi nyemba?
Leguminous zvirimwa ndezvemhuri yepea kana yeFaceaceae mhuri yezvirimwa. Iwo ma nodule emidzi yezvirimwa izvi anotora utachiona hwe rhizobium uye aya mabhakitiriya anogadzirisa nitrogen kubva mudenga kuenda muvhu, ayo anoshandiswa nemiti yekukura kwavo, nokudaro achiumba hukama hwekufananidza. Nekudaro, zvirimwa zvinomera zvinemukurumbira zvinofarirwa nehutano hwazvo pamwe nezvakanakira nharaunda.
Leguminous zvirimwa zvine mapods ane mhodzi mukati mawo, ayo anozivikanwa zvakare semaguru. Kana ikashandiswa sezviyo zvakaoma, idzi mhodzi dzinodaidzwa kuti nyemba.
Mimwe yetsanga dzinodyiwa dzinosanganisira mapea; bhinzi dzakajairika; nyemba; chickpeas; soya; nzungu; mhando dzakasiyana dzebhinzi dzakaoma dzinosanganisira itsvo, pinto, navy, azuki, mung, nhema gramu, mutsvuku mumhanyi, riebean, moth, uye nyemba nyemba; mhando dzakasiyana dzehupamhi dzakaomeswa dzakaomeswa dzinosanganisira bhiza nemabhinzi emumunda, pizi dzakaoma, nyemba dzemaziso matema, mapizi enjiva, bambara nzungu, vetch, lupins; uye mamwe akaita semapapiro, velvet uye bhinzi yam. Hutano hwehutano, kutaridzika uye kuravira kunogona kusiana pamhando dzakasiyana dzemapurses.
Hutano Bhenefiti yeLegumes
Zviputi zvinopa hutano hwakanyanya. Mbesa dzakadai semaperesi, bhinzi nenyemba zviwanikwa zvine hunyanzvi hweeprotein uye fibre dzekudya uye dzinozivikanwa kuva nehutano hwakasiyana. Pea mapuroteni anotorwa sekudya kana zvinowedzera uye anotorwa muhupfu fomu kubva kune yero uye girini akatsemura pizi.
Kunze kwemapuroteni uye zvekudya zvemicheka, nyemba dzakazarawo nezvimwe zvakasiyana zvinovaka muviri zvinosanganisira:
- Antioxidants
- Zvicherwa zvakaita sesimbi, magnesium, zinc, calcium, potasium
- B mavitamini akadai folate, vhitamini B6, thiamine
- Carbohydrate inosanganisira starch isingamiriri
- Dhayeti chirimwa sterols senge sit-sitosterol
- Phytoestrogens (chirimwa chinosanganiswa neestrogen sepfuma) senge Coumestrol
Kusiyana nezvikafu senge nyama tsvuku, nyemba hadzikwire mumafuta akazara. Nekuda kwemabhenefiti aya, mapuroteni ane nyemba dzinosanganisira mapea, bhinzi nenyemba dzinoonekwa sechimwe chikafu chakanakisa pane chikafu chitsvuku uye chinoshandiswawo sechikafu chikuru munyika zhinji pasi rese. Pamusoro pezvo, izvi zvakare zvinodhura uye zvinogara zviripo.
Kudya mapurses anosanganisira mapea sechikamu chekudya zvine hutano uye mararamiro anogona kuve nehutano hwakasiyana siyana hunosanganisira:
- Kudzivirira kupatira
- Kuderedza njodzi yechirwere chemoyo
- Kuderedza cholesterol mazinga
- Kuvandudza BP
- Kudzivirira rudzi rwechipiri chirwere cheshuga
- Kukurudzira kurasikirwa uremu
Nekudaro, pamwe nezvibatsiro zvehutano izvi, kune zvimwe zvinokanganisa zvinozivikanwa zvemafuta akaderera, mapea ane mapuroteni mazhinji, bhinzi nenyemba sezvo zviine mamwe macompound anozivikanwa seanti-mishonga. Izvi zvinogona kudzora kugona kwemuviri wedu kutora zvimwe zvinovaka muviri.
Mienzaniso yeaya anodzivisa-zvinovaka muviri ayo anogona kudzikisa kunwa kweimwe kana kupfuura zvinovaka muviri zvinosanganisira iron, zinc, calcium uye magnesium phytic acid, lectins, tannins uye saponins. Mbeu dzisina kubikwa dzine maLectin ayo anogona kukonzera kubhowa, zvisinei, kana akabikwa, maLectin aya aripo pamusoro peiyo nyemba anogona kubviswa.
Chikafu chekudya Mushure meKenza Kuongorora!
Hapana kanzura mbiri dzakafanana. Enda pamusoro peyakajairwa nhungamiro yemunhu wese uye utore sarudzo dzakagadzirirwa nezve chikafu uye zvinowedzerwa uine chivimbo.
Legume Inodya uye Njodzi yeCancer
Kuve chikafu chinovaka muviri chine mabhenefiti akasiyana ehutano, vaongorori pasi rese vanga vachifarira kunzwisisa mubatanidzwa pakati pekudya kweprotein iyi uye chikafu chine fiber yakawanda zvinosanganisira pizi, bhinzi nenyemba uye njodzi kenza. Zvidzidzo zvakasiyana-siyana zvehuwandu hwevanhu uye meta-ongororo yakaitwa kuti iongorore kusangana uku. Ongororo dzakasiyana siyana dzakaitwawo kuongorora kubatanidzwa kwezvakakwana zvinovaka muviri zviripo muhuwandu hwakawanda mukudya kwemakumbo senge pizi, bhinzi nenyemba zvine njodzi yemhando dzakasiyana dzegomarara.
Zvimwe zvezvidzidzo izvi uye meta-ongororo zvakabatanidzwa mu blog.
Legume Inodya uye Breast Cancer Njodzi
Dzidza paIranian Vakadzi
Mune ongororo ichangoburwa yakaburitswa muna Chikumi 2020, vatsvagurudzo vakaongorora kusangana pakati pejumusi nenzungu kudya uye kenza yemazamu njodzi mune vakadzi veIran. Zvekuwongorora, data rakanangana ne168-chinhu semi-yakawandisa chikafu frequency questionnaire yakawanikwa kubva kuhuwandu hwevanhu-based case-control yekudzidza iyo yaisanganisira mazana matatu evarwere vekenza yemazamu uye mazana manomwe ekudzora vane zera nemamiriro ehupfumi hwevanhu hwakaenzana neiyo yekenza yemazamu. varwere. Mbesa dzakatariswa pachidzidzo ichi dzaisanganisira mapuroteni akapfuma nenyemba, pizi, nyemba, uye nemhando dzakasiyana dze bhinzi, kusanganisira bhinzi dzvuku uye bhinzi dzepinto. (Yaser Sharif et al, Kenza yeNutriti., 2020)
Ongororo iyi yakaona kuti pakati pevakadzi vanotevera kuenda kumwedzi uye vane huremu hwevatori vechikamu, mapoka ane huwandu hwakakura hwembesa aive ne46% panjodzi yakaderera yekenza yemazamu kana ichienzaniswa neavo vane kudya kwakaperera kwembesa.
Chidzidzo ichi chakagumisa kuti kuwedzera kudyiwa kweprotein uye chikafu chine fiber yakawanda legumes senge peas, chickpeas nemhando dzakasiyana dzebhinzi zvinogona kutibatsira mukuderedza njodzi yemazamu. kenza.
San Francisco Bay Nzvimbo yeCancer Cancer Yekudzidza
Chidzidzo chakaburitswa muna2018 chakaongorora kushamwaridzana pakati pegume / bhinzi kudya uye kenza yemazamu subtypes zvichibva pamamiriro eestrogen receptor (ER) uye progesterone receptor (PR). Iyo yekuwandisa maficha data yeiyo ongororo yakawanikwa kubva kuhuwandu hwevanhu-based case-control kudzidza, inonzi iyo San Francisco Bay Area Breast Cancer Study, iyo yaisanganisira 2135 kenza yemazamu ane 1070 Hispanics, 493 African American, uye 572 asiri-Hispanic Whites ; uye 2571 kutonga kunosanganisira 1391 Hispanics, 557 vemuAfrica maAmerican, uye 623 vasiri veSpanish Varungu. (Meera Sangaramoorthy et al, Cancer Med., 2018)
Ongororo yeongororo iyi yakaona kuti kudyiwa kwakanyanya kwebhinzi fiber, bhinzi dzese (kusanganisira protein uye fiber yakawanda garbanzo bhinzi; dzimwe bhinzi dzakadai sepinto itsvo, nhema, tsvuku, lima, refried, peas; uye peas ane maziso matema), uye zviyo zvese. yakaderedza njodzi yegomarara rezamu ne20%. Chidzidzo chacho chakawanawo kuti kuderedzwa uku kwainyanya kukosha muestrogen receptor uye progesterone receptor negative (ER-PR-) zamu. kanzira, nekuderedzwa kwengozi kubva pa28 kusvika ku36%.
Coumestrol uye Breast Cancer Njodzi - Shanduro yeSweden
Coumestrol ndeye phytoestrogen (chirimwa chinogadzirwa nemaestrogenic zvivakwa) izvo zvinowanzo kuwanikwa mumachickpeas, peas dzakapatsanurwa, bhinzi lima, pinto bhinzi uye masoya nyemba. Mune chidzidzo chakaburitswa muna2008, vaongorori vakaongorora kusangana pakati pekudyiwa kwezvokudya phytoestrogens zvinosanganisira isoflavonoids, lignans uye coumestrol uye njodzi yekenza yemazamu subtypes zvichienderana nenzvimbo yeestrogen receptor (ER) uye progesterone receptor (PR) mune vakadzi veSweden. Kuongorora uku kwakaitwa zvichibva padhata remibvunzo yezvokudya yakawanikwa kubva muna 1991/1992 vangangoita chidzidzo cheboka, chakatumidzwa zita rekuti Scandinavia Women's Lifestyle uye Hutano Cohort Study, pakati pe45,448 veSweden pre- uye postmenopausal vakadzi. Munguva yekutevera kusvika munaZvita 2004, makenza gumi nemakumi mapfumbamwe anokatyamadza akaudzwa. (Maria Hedelin et al, J Nutriti., 1014)
Chidzidzo chacho chakawana kuti zvichienzaniswa nevaya vasina kudya coumestrol, vakadzi vaive nekapakati yekumwa kwecoumestrol kuburikidza nekutora mapuroteni akapfuma pizi, bhinzi, nyemba nezvimwe zvinogona kunge zvakabatana ne50% yakaderedzwa njodzi yeestrogen receptor uye progesterone receptor isina (ER -PR-) kenza yemazamu. Zvisinei, chidzidzo chacho hachina kuwana chero kuderedzwa kwenjodzi yeestrogen receptor uye progesterone receptor yakanaka kenza yemazamu.
Legume Inodya uye Colorectal Kanzera Njodzi
Meta-Ongororo neVatsvagiri veWuhan, China
Mune chidzidzo chakaburitswa muna 2015, vatsvagiri veWuhan, China vakaita meta-ongororo kuti vaongorore mubatanidzwa uripo pakati pegume kudyiwa uye njodzi yekenza yakajeka. Iyo data yeiyo ongororo yakatorwa kubva gumi nemana zvidzidzo zvevanhu zvakawanikwa zvichibva pakutsvaga kwemabhuku muMedline uye Embase dhatabhesi kusvika Zvita 14. Huwandu hwevatori vechikamu 2014 uye 1,903,459 kesi dzakapa 12,261 wemunhu-makore akaverengerwa muzvidzidzo izvi. (Beibei Zhu et al, Sci Rep. 11,628,960)
Iyo meta-ongororo yakawana kuti yakanyanya kudyiwa nyemba senge pizi, bhinzi uye soya zvinogona kusanganisirwa nenjodzi yakadzikira yeColorectal Cancer, kunyanya muAsia.
Meta-Ongororo neVatsvagiri vanobva kuShanghai, People's Republic of China
Mune ongororo yakaburitswa muna2013, vaongorori vekuShanghai, China vakaita meta-ongororo kuyedza kusangana pakati pekudyiwa kwetsanga dzakaita sepizi, bhinzi nesoya uye nengozi yekenza yakajeka. Iyo data yakawanikwa kubva ku3 vanhu vakavakirwa / cohort uye 11 kesi yekudzora kosi ine 8,380 kesi uye huwandu hwevane 101,856 vatori vechikamu, kuburikidza nekutsvaga kwakarongeka kweiyo Cochrane Library, MEDLINE uye Embase bibliographic dhatabhesi pakati paNdira 1, 1966 naApril 1, 2013. (Yunqian Wang et al, PLoS Imwe., 2013)
Iyo meta-ongororo yakaratidza kuti yakanyanya kudya yenyuchi inogona kuve yakabatana nekukosha kudzikira munjodzi yecolorectal adenoma Zvisinei, vatsvakurudzi vakakurudzira zvimwe zvidzidzo kuti vasimbise kushamwaridzana uku.
Iyo Adventist Hutano Kudzidza
Mune chidzidzo chakaburitswa muna 2011, vaongorori vakaongorora kusangana pakati pekudyiwa kwezvikafu zvakadai semiriwo yakasvibira yakabikwa, michero yakaomeswa, nyemba, uye mupunga wakasvibira uye njodzi yemakorokora akajeka. Kune izvi, iyo data yakawanikwa kubva kune yekudya uye yemabvunzo emibvunzo kubva ku2 cohort zvidzidzo zvinonzi Adventist Health Study-1 (AHS-1) kubva 1976-1977 uye Adventist Health Study-2 (AHS-2) kubva 2002-2004. Munguva yekutevera kwe26-yr kubvira kunyoreswa muAHS-1, huwandu hwe441 hutsva hutsva hwemaruva / colon polyps akaudzwa. (Yessenia M Tantamango et al, Kenza yeNutriti., 2011)
Ongororo iyi yakawana kuti kunwiwa kwemapuroteni uye faibha zvakapfuma zvezviyo kanokwana katatu pavhiki zvinogona kudzora njodzi yecolorectal polyps ne3%.
Muchidimbu, izvi zvidzidzo zvinoratidza kuti bhinzi (senge pizi, bhinzi, nyemba nezvimwewo) kudya kunogona kusangana nenjodzi yakadzikira yekenza yakajeka.
Legume Inodya uye Prostate Cancer Njodzi
Kudzidza neWenzhou Medical University uye Zhejiang University
Mune ongororo yakaburitswa muna2017, vaongorori kubva kuWenzhou Medical University uye Zhejiang University, China vakaita meta-ongororo kuyedza kusangana pakati pekudyiwa kwembesa uye njodzi yekenza yeprostate. Dhata yeiyi ongororo yakatorwa kubva kune gumi zvinyorwa zvaisanganisira 10 huwandu hwevanhu / hwecohort zvidzidzo nevanhu 8 vanhu uye 281,034 zviitiko zvezviitiko. Izvi zvidzidzo zvakawanikwa zvichibva pakutsvaga kwakarongeka kwemabhuku muPubMed uye Webhu yeSainzi dhatabhesi kusvika munaJune 10,234. (Jie Li et al, Oncotarget., 2016)
Iyo meta-ongororo yakawana kuti yega yega magiramu makumi maviri pazuva kukwira kwembesa kudya, njodzi yekenza yeprostate yakaderedzwa ne20%. Chidzidzo chakapedzisa kuti kudya kwakanyanya kwemarume kunogona kusangana nenjodzi yakadzikira yekenza yeprostate.
Multiethnic Cohort Kudzidza muHawaii neLos Angeles
Mune chidzidzo chakaburitswa muna2008, vaongorori vakaongorora kusangana pakati pegume, soy uye isoflavone kudya uye njodzi yekenza yeprostate. Zvekuwongorora, iyo data yakawanikwa uchishandisa chikafu chefrikhosi yemubvunzo muMultiethnic Cohort Study muHawaii neLos Angeles kubva muna1993-1996, yaisanganisira varume 82,483. Munguva yepakati yekutevera makore masere, 8 kenza yeprostate kenza inosanganisira 4404 isina kukamurwa kana yepamusoro-giredhi kesi dzakataurwa. (Rwiyo-Yi Park et al, Int J Cancer., 1,278)
Chidzidzo ichi chakawana kuti zvichienzaniswa nevarume vane yakaderera kudyiwa nyemba, paive ne11% kuderedzwa kwechero prostate kenza uye 26% kudzikisira isiri-inowanikwa kana yepamusoro-giredhi kenza kune avo vane yakanyanya kudya mabhatani. Vatsvakurudzi vakagumisa kuti kudyiwa kwegume kunogona kusanganisirwa nekuderedzwa zvine mwero mukenza yeprostate njodzi.
Chidzidzo chekare chakaitwa nevatsvakurudzi vamwechete chakaratidzawo kuti kudyiwa kwetsanga dzakaita sepizi, bhinzi, nyemba, soya nezvimwe zvinogona kunge zvakabatana nenjodzi yakadzikira yekenza yeprostate. (LN Kolonel et al, Cancer Epidemiol Biomarkers Prev., 2000)
Legume Inake uye Endometrial Kanzera Njodzi
Mune ongororo yakaburitswa muna2012, vaongorori vanobva kuYunivhesiti yeHawaii Cancer Center, Los Angeles, vakaongorora kusangana pakati pegume, soy, tofu uye isoflavone kudya uye nengozi yekenza yemendometriya mumadzimai ekumashure kwemwedzi. Dhayeti data yakawanikwa kubva ku46027 vakadzi vanonzi post-menopausal vakanyoreswa muMultiethnic Cohort (MEC) Study pakati paAugust 1993 naAugust 1996. Munguva yekutevera inorema yemakore 13.6, huwandu hwekenza dzekenza yemendometrial dzakange dzave 489. (Nicholas J Ollberding et al, J Natl Cancer Inst., 2012)
Chidzidzo chacho chakawana kuti yakazara isoflavone inodya, daidzein kudya uye genistein kudya kunogona kusangana nenjodzi yakadzikira yekenza yemendometri. Nekudaro, chidzidzo ichi hachina kuwana hukama hwakakosha pakati pekuwedzera kwekudyiwa kwembesa uye njodzi yekenza yemendometri.
mhedziso
Ongororo dzakasiyana dzehuwandu hwevanhu dzinoratidza kuti kudyiwa kweprotein uye faibha chikafu chakapfuma senge legumes kana pulses zvinosanganisira pizi, bhinzi nenyemba zvinogona kusanganiswa nenjodzi yakadzikira yegomarara rezamu, colorectal uye prostate cancer. Nekudaro, chidzidzo chehuwandu chakawana kuti kudyiwa kwakanyanya kwezvikafu senge peas, bhinzi nenyemba hazvigone kuderedza njodzi yeendometrial. kenza.
Sangano reAmerican Institute of Cancer Research / World Cancer Research Fund Cancer rinokurudzirawo kusanganisira chikafu chembesa (pizi, bhinzi nenyemba) pamwe chete nezviyo, miriwo nemichero sechikamu chikuru chekudya kwedu kwemazuva ese kwekudzivirira gomarara. Hutano hunobatsira hweprotein uye faibha dzakapfuma pizi, bhinzi nenyemba zvinosanganisirawo kudzikiswa kwezvirwere zvemwoyo, chirwere cheshuga, cholesterol nekuzvimbirwa, kukurudzira kuonda, kugadzirisa kuwedzera kweropa, zvichingodaro. Muchidimbu, kusanganisira huwandu hwakakwana hwemafuta mashoma, mapuroteni akakwirira sechikamu chekudya zvine hutano anogona kubatsira.
Chikafu chipi chaunodya uye chinowedzera iwe kutora chisarudzo chaunoita. Sarudzo yako inofanirwa kusanganisira kutarisisa kwecancer genes shanduko, iyo kenza, kurapwa kuri kuenderera uye zvinowedzerana, chero mairigeji, ruzivo rwemararamiro, huremu, kukwirira uye maitiro.
Kurongeka kwehutano kwekenza kubva kuAddon hakubvi pakutsvaga kweinternet. Iyo inoshandura sarudzo kuitirwa iwe zvichibva pane samorekuru sainzi inoitwa nemasayendisiti edu uye mainjiniya esoftware. Zvisinei kuti une hanya here nekunzwisisa iyo yepasi biochemical molecular pathways kana kwete - yekuronga kudya kwemukenza kunzwisiswa kunodiwa.
Tanga IZVOZVO nekuronga kwako kudya kunovaka muviri nekupindura mibvunzo pazita rekenza, majini masayendisiti, kurapwa kuri kuenderera uye zvinowedzerana, chero kurwara, tsika, mararamiro, boka rezera uye murume kana murume.
Hunhu Hwakakosheswa Nekamwe Kenza!
Gomarara rinoshanduka nekufamba kwenguva. Gadzirisa uye gadzirisa chikafu chako zvichibva pachiratidzo chegomarara, marapirwo, mararamiro, zvaunofarira zvekudya, allergies uye zvimwe zvinhu.
Varwere veCancer kazhinji vanofanirwa kubata zvakasiyana chemotherapy mhedzisiro izvo zvinokanganisa kwavo hupenyu hwehupenyu uye kutarisa kune dzimwe nzira dzokurapa kenza. Kutora iyo kudya kwakakwana uye zvekuwedzera zvinoenderana nesainzi (kunzvenga kufungidzira uye kusarudzika kusarudza) ndiwo mushonga wepanyama wekenza uye mitezo inoenderana nekurapwa.