Muchidimbu
Kuti tirambe tiine hutano uye nekukohwa zvakasiyana-siyana zvekudya zvinovaka muviri, mukudya kwedu kwezuva nezuva / kudya kunovaka muviri, tinofanira kutsiva chingwa uye tortilla yakagadzirwa neupfu hwezviyo zvakanatswa neiyo yakagadzirwa nemhodzi dzakakwana sechibage negorosi, ayo ari matsime akanaka ekudya fiber, B. mavitamini, zvicherwa, mapuroteni uye carbs. Ongororo dzinoverengeka dzekuongorora dzeboka dzinoratidza kuti kusiyana nezviyo zvakanatswa (zvakadai segorosi rakanatswa) kudya kwezviyo sechikamu chekudya kunogona kuve kwakabatana nenjodzi yakaderedzwa yemhando dzakasiyana dzekenza dzinosanganisira colorectal, gastric, esophageal, zamu, prostate (muAfrica America uye European Americans), chiropa uye pancreatic cancers. Zvisinei, panogona kunge pasina kushamwaridzana kwakakosha pakati pekudya kwezviyo zvakakwana uye njodzi ye endometrial uye prostate kanzira muhuwandu hweDenmark.
Zviyo zvinonzi zvidiki, zvakaoma, mbeu dzakaomeswa kubva kune huswa-hwakaita semiti iyo inogona kana kusasungirirwa kune hura kana michero yakaturikidzana. Zviyo zvakakohwa zvave zviri chikamu chekudya kwevanhu kubva zviuru zvemakore. Izvi zvakakosha sosi yezvakasiyana zvinovaka muviri zvinosanganisira faibha, B mavitamini akadai thiamin, riboflavin, niacin uye folate nemaminerari simbi, magnesium uye selenium.
Mhando dzakasiyana dzezviyo
Kune mhando dzakasiyana dzezviyo mumhando dzakasiyana uye saizi.
Whole grains
Mbeu dzese zviyo zvisina kujekeswa zviyo zvinongoreva kuti bran yavo nejemusi hazvibviswe nekugaya uye zvinovaka muviri hazvirasike kuburikidza nekugadzirisa. Mbeu dzese dzine zvikamu zvese zvezviyo zvinosanganisira bran, germ, uye endosperm. Mimwe mienzaniso yezviyo zvakakwana inosanganisira bhari, ruvara rune ruvara, mupunga wemusango, triticale, mhunga, buckwheat, bulgur (gorosi rakatsemuka), mapira, quinoa uye oatmeal. Aya ndiwo manyuko ari nani efaera rekudya, mapuroteni, carbs, zvinovaka muviri zvinosanganisira zvicherwa zvakaita selenium, potasium, magnesium, uye B mavitamini uye zvine hutano, uye zvinoshandiswa kugadzira chikafu chakadai sepopcorn, chingwa kubva muupfu hwese hwezviyo, tortilla (chibage tortillas), pasita, maputi uye mhando dzakasiyana dzekudya.
Yakanatswa tsanga
Kusiyana nezviyo zvakakwana, zviyo zvakanatswa zvinogadzirwa kana kukanywa kubviswa zvese zviumbwe nehutachiona zvichivapa chimiro chakakwenenzverwa nehushefu hwakawanda. Iyo yekunatsa maitiro inobvisa akasiyana macomputer pamwe nefayeti fiber. Mimwe mienzaniso yezviyo zvakanatswa zvinosanganisira mupunga muchena, chingwa chena uye hupfu chena. Hupfu hwakatsetseka hwezviyo hunoshandiswawo kugadzira chikafu chakasiyana siyana chinosanganisira chingwa, tortilla, pasita, makeke, tudyo uye madhiri.
Hutano Mabhenefiti eZvese Zviyo Zvekudya
Mbeu dzese dzakange dziri chikamu chekutsvaga kwechinguva uye vesaenzi vakaona akawanda mabhenefiti ehutano ezviyo zvakakwana uye zvigadzirwa zvezviyo zvakakwana. Kusiyana nezviyo zvakanatswa, zviyo zvakakwana zvakakwirira mumicheka yekudya uye zvinovaka muviri zvinosanganisira zvekudya zvemicheka, B mavitamini, anosanganisira niacin, thiamine, uye folate, zvicherwa senge zinc, iron, magnesium, uye manganese, mapuroteni, makabhohaidhiretsi uye antioxidants anosanganisira phytic acid, lignans , ferulic acid, uye sulfuri makomponi.
Hutano huzhinji mabhenefiti ezviyo zvakakwana anosanganisira:
- Yakaderedzwa njodzi yezvirwere zvemwoyo
- Yakaderedzwa njodzi yekurohwa
- Yakaderedzwa njodzi yerudzi rwechipiri chirwere cheshuga
- Zvirinani kurema kutonga
- Yakaderedzwa muammoniation
Pane mibvunzo yakawanda ine chekuita nechikafu chinowanzo tsvagwa pa internet mazuva ano seichi: “Chibage / chibage chakazara kana furawa yakanatswa (yakadai segorosi rakanatswa) tortilla - ine hutano hwakanyanya - iyo ine hutano hwakanyanya - carbs zvemukati mutortilla ”zvichingodaro.
Mhinduro yacho iri pachena. Kuti tigare takagwinya, mukudya kwedu kwemazuva ese / kudya kunovaka muviri, tinofanira kutanga kutsiva tortilla yakagadzirwa nezviyo zvakanatswa (segorosi rakanatswa) furawa nechibage / zviyo zvese zvinozivikanwa kuti zvine hutano zvakanyanya uye zvine fiber fiber, B mavitamini, zvicherwa, mapuroteni uye carbs.
Yese Zviyo Kudya uye Kanzera Njodzi
Kuva chakanakisa sosi yemidziyo yekudya pamwe chete nehutano hwakanyanya, zviyo zvakakwana zvave zvinofadza zvikuru kune vaongorori pasirese. Vazhinji vavo vakaongorora zvakare kusangana pakati pekudyiwa kwezviyo zvakakwana uye njodzi yekenza dzakasiyana. Zvimwe zveboka uye zvidzidzo zvekucherechedza zvine chekuita nemusoro uyu zvakatsanangurwa pazasi.
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.
Yese Zviyo Kudya uye Kenza yeDigestive Tract
Kudzidza kuongorora kusangana neColorectal, Gastric cancer uye Esophageal cancer.
Mune chidzidzo chakaburitswa mu2020, ivo vaongorori vanobva kuHenan, China vakaongorora kusangana pakati pezviyo zvakakwana kudya uye kugaya chirwere chegomarara. Kune izvi vakawana dhata kuburikidza nekutsvaga kwemabhuku mune akasiyana dhatabhesi kusvika munaKurume 2020 uye vakashandisa makumi matatu neshanu zvinyorwa zvinomisikidza 34 zvidzidzo. Kunze kweizvi, zvidzidzo gumi nesere zvaive zvegomarara remukaka, zvidzidzo gumi neshanu zvegomarara repamudumbu uye zvidzidzo zvitanhatu zvegomarara resophagus uye zvaisanganisira vatori vechikamu 35 uye makesi 18. (Xiao-Feng Zhang et al, Nutriti J., 2020)
Chidzidzo ichi chakawana kuti kana ichienzaniswa neavo vane yakaderera kudya kwezviyo zvakakwana, vatori vechikamu vepamusoro-vanodya vanogona kuve nekuderedzwa kwakanyanya mukenza yakajeka, gastric cancer uye esophageal cancer. Vakawana zvakare kuti vanhu vemuAmerica havana kuratidza kudzikisira kwakakosha mukenza yemudumbu ine huwandu hwakakura hwezviyo.
Kudzidza kuongorora kusangana neColorectal Cancer
Mune ongororo yakaburitswa muna2009, vaongorori, kunyanya vanobva kuBrazil, vakaona zvidzidzo zveboka gumi nerimwe nevane chikamu 11 vevatori vechikamu vari pakati pemakore makumi maviri nemanomwe nematanhatu nematanhatu ekuberekwa, kubva kumatunhu akasiyana siyana kusvika musi wa1,719,590 Zvita 25, kuongorora kushanda kwezviyo zvakakwana mukudzivirira. wekenza yakajeka kenza yakavakirwa pane data kubva kune chikafu frequency frequency mibvunzo. Izvo zvidzidzo zvakaratidza kudyiwa kwezviyo zvakakwana, tambo dzezviyo zvakakwana, kana zviyo zvese zvakasanganisirwa kuongororwa. Munguva yekutevera-yemakore matanhatu kusvika gumi nematanhatu, vanhu mazana manomwe nemazana manomwe nemakumi manomwe nevashanu vakave nekenza yakajeka (P Haas et al, Int J Chikafu Sci Nutriti., 76)
Chidzidzo ichi chakawana kuti kudyiwa kwakanyanya kwezviyo zvakakwana (pachinzvimbo chezviyo zvakanatswa segorosi rakanatswa) kunogona kusangana nenjodzi yakadzikira yekuva nekenza yakajeka.
Kudzidza kuongorora kusangana neGastric Cancer
- Mune ongororo yakaburitswa muna2020, vaongorori vanobva kuJinan University, China, vakaongorora kusangana pakati pezviyo zvese nekudyiwa kwekenza yemudumbu zvichibva pane data rakawanikwa kubva kuongororo gumi neshanu dzakawanikwa kuburikidza nekutsvaga kwemabhuku mumadhata akadai sePubMed, Embase, Webhu yeSainzi, iyo Cochrane Library uye Chinese dhatabhesi. Chidzidzo ichi chakawana kuti kudya kwakanyanya kwazvo kwezviyo zvakakwana kunogona kuve kadziviriro kubva pagomarara remudumbu. Nekudaro, ivo vakaona kuti kunwiwa kwezviyo zvakanatswa (segorosi rakanatswa) kunogona kukwidziridza njodzi yekenza yemudumbu, nenjodzi ichiwedzera nekuwedzera kweiyo yakanatswa kudya kwezviyo. (Tonghua Wang et al, Int J Chikafu Sci Nutriti., 19)
- Muchidzidzo chakaburitswa muna 2018, vaongorori vekuSichuan University, Chengdu, China vakawana data kuburikidza nekutsvaga mabhuku mumadhatabhesi akadai sePubMed, EMBASE, Webhu yeScience, MEDLINE, uye Cochrane Library kusvika Gumiguru 2017 iyo yaisanganisira 530,176 vatori vechikamu, kuti vaongorore. kushamwaridzana pakati pezviyo, zvizere, kana zviyo zvakanatswa uye njodzi yegastric kenza. Chidzidzo chacho chakawana kuti zviyo zvakakwirira uye zvakadzika zvakanatswa zviyo (zvakadai segorosi rakanatswa) kudya, asi kwete kudya kwezviyo kunogona kuderedza gomarara remudumbu. (Yujie Xu et al, Chikafu Sci Nutr., 2018)
Kudzidza kuongorora kusangana ne Esophageal Cancer
Mune ongororo yakaburitswa mu2015, vaongorori vanobva kuNorway, Denmark neSweden vakaongorora kusangana pakati pezviyo zvese zvinodyiwa uye njodzi yekenza yesophageal Kuongorora kwakashandisa data rezvizhinji kubva kuHELGA cohort kudzidza, ingangoita boka redzidzo rine 3 sub cohorts mu Norway, Sweden neDenmark nenhengo 113,993, kusanganisira 112 makesi, uye nguva yepakati yekutevera yemakore gumi nerimwe. Chidzidzo chacho chakawana kuti zvichienzaniswa neavo vane yakaderera kudya kwezviyo zvakakwana, vatori vechikamu vepamusoro-soro vakapiwa ne11% kuderedzwa kwegomarara rekusophageal. (Guri Skeie et al, Eur J Epidemiol., 45)
Chidzidzo chacho chakagumisa kuti chibage chese-chibage, kunyanya kusanganisira gorosi rakazara muzvikafu, zvinogona kudzora njodzi yekenza yesophageal.
Yese Zviyo Kudya uye Pancreatic Kanzera Njodzi
Mune ongororo yakaburitswa muna2016, vaongorori vekuChina vakawana dhata kuburikidza nekutsvaga kwemabhuku mumadhatabhesi akadai sePubMed, Embase, Scopus uye Cochrane raibhurari dhatabhesi kubva panguva yaNdira 1980 kusvika Chikunguru 2015 yaisanganisira zvidzidzo zvisere, kuongorora kusangana pakati pezviyo zvese kunwa uye pancreatic kenza njodzi. Chidzidzo ichi chakawana kuti kudyiwa kwakawanda kwezviyo zvakakwana kunogona kusangana nenjodzi yakadzikira yekenza yepancreatic. Zvisinei, vatsvakurudzi vakakurudzira zvimwe zvidzidzo kuti zviitwe kuti vaone kuti izvi zvakawanikwa zvakasimba. (Qiucheng Lei et al, Mushonga (Baltimore)., 8)
Yese Zviyo Kudya uye Bonde Kenza Njodzi
Mune chidzidzo chakaburitswa mu2018, vaongorori vanobva kuChina neUS vakawana dhata kuburikidza nekutsvaga kwemabhuku mumadhorobha akadai sePubMed, Embase, Cochrane library dhatabhesi, uye Google Scholar kusvika munaApril 2017 iyo yaisanganisira zvidzidzo gumi neshanu neboka rechina uye 11 kesi-kutonga zvidzidzo zvinosanganisira Vatori vechikamu 4 uye 7 kenza yemazamu, kuyedza kusangana pakati pezviyo zvakakwana uye njodzi yekenza yemazamu. (Yunjun Xiao et al, Nutriti J., 1,31,151)
Chidzidzo ichi chakawana kuti kudya kwakawanda kwezviyo zvakakwana kunogona kudzora njodzi yekenza yemazamu. Nekudaro, sezvo kushamwaridzana uku kwaingocherechedzwa mune-zviitiko-zvekutonga zvidzidzo asi kwete zvidzidzo zveboka, vaongorori vakakurudzira kuwanda kwakakura kwecohort zvidzidzo kusimbisa izvi zvakawanikwa.
Yese Zviyo Kudya uye Endometrial Kenza Njodzi
Mune ongororo yakaburitswa mu2012, vaongorori vakaongorora kusangana pakati pezviyo zvese uye zvekudya zvekudya zvine fiber uye njodzi yekenza yemendometri vachishandisa mibvunzo yakatarwa kubva kuDanish Diet, Cancer uye Health cohort kudzidza kusanganisira vakadzi 24,418 vane makore 50-64 makore vakanyoreswa pakati 1993 na1997 ayo 217 aive nechirwere chegomarara remudumbu. (Julie Aarestrup et al, Kenza yeNutriti., 2012)
Chidzidzo hachina kuwana chero hukama pakati pekudyiwa kwezviyo zvakakwana kana fiber yekudya uye chiitiko chegomarara remendometri.
Yese Zviyo Kunwa uye Prostate Cancer Njodzi
- Mune ongororo yakaburitswa muna2011, vaongorori vakaongorora kusangana pakati pezviyo zvekudya uye gomarara reprostate vachishandisa mibvunzo yakabvunzwa kubva kuDanish Diet, Cancer uye Health cohort kudzidza kwaisanganisira varume 26,691 vane makore ari pakati pemakumi mashanu nemakumi matanhatu emakore. Munguva yekuteedzana kwepakati pegumi nemaviri emakore gumi nemana, huwandu hwenhamba dzegomarara reprostate dzinokwana 50 dzakataurwa. Chidzidzo chacho chakawana kuti huwandu hwehuwandu hwehuwandu hwehuwandu hwehuwandu hwehuwandu hwehuwandu hwehuwandu hwehuwandu hwehuwandu hwehuwandu hwehuwandu hwehuwandu hwehuwandu hwehuwandu hwehutachiwana hwevanhu muDanish varume vane makore ari pakati. (Rikke Egeberg et al, Cancer Inokonzera Kudzora., 64)
- Mune chidzidzo chakaburitswa muna2012, vaongorori vakaongorora kusangana pakati pezviyo zvakakwana zvekudya uye kenza yeprostate muna 930 vemuAmerican vekuAmerican uye 993 vekuAmerican vekuAmerican mune vanhu, nyaya yekudzidza yakanzi North Carolina-Louisiana Prostate Cancer Project kana PCaP Study. Chidzidzo ichi chakawana kuti kudya kwese kwezviyo (kusiyana nezviyo zvakanatswa segorosi rakanatswa) kunogona kuve nenjodzi yakadzikira yekenza yeprostate mune vese maAmerican America neEuropean America. (Fred Tabung et al, Prostate Cancer., 2012)
Yese Zviyo Kudya uye Chiropa Kanzera Njodzi
Muchidzidzo chakaburitswa muna 2019, vaongorori vakaongorora hukama pakati pekudya kwezviyo uye njodzi yegomarara rechiropa vachishandisa mibvunzo yakawanikwa kubva kune 1,25455 vatori vechikamu kusanganisira 77241 vakadzi nevarume mazana mana nemakumi masere nemakumi mana nevaviri vane zera remakumi matanhatu nenhatu. Kudzidza uye Vehutano Vanoteedzera Kudzidza muUS Vakuru. Munguva yekutevera yekutevera yemakore 48214, 63.4 chiropa kenza nyaya dzakaonekwa. (Wanshui Yang et al, JAMA Oncol., 2019)
Chidzidzo ichi chakawana kuti kuwanda kwekudya kwezviyo zvakakwana (pachinzvimbo chezviyo zvakanatswa segorosi rakanatswa) uye pamwe zviyo fiber uye bran sechikamu chekudya chingangosanganisirwa nenjodzi yakadzikira yekenza yechiropa pakati pevakuru muUnited States.
mhedziso
Zvakawanikwa kubva kune dzakawanda zveongororo yekuongorora zvinoratidza kuti, kusiyana negorosi rakanatswa (segorosi rakanatswa), kudya kwezviyo kunogona kusanganiswa nengozi yakaderedzwa yekenza inosanganisira colorectal, gastric, esophageal, zamu, prostate (muAfrica America neEurope America. ), chiropa uye pancreatic kanzira. Zvisinei, chidzidzo chakabudiswa muna 2012 hachina kuwana hukama pakati pekudya kwezviyo zvakakwana uye njodzi yekenza ye endometrial uye prostate muhuwandu hweDanish.
Kuti ugare uine hutano uye uderedze njodzi yegomarara, munhu anofanira kutanga kutsiva zvingwa uye tortilla yakagadzirwa nezviyo zvakanatswa (segorosi rakanatswa) hupfu mukudya kwedu kwemazuva ese / kudya kunovaka nezvakagadzirwa nezviyo zvakakwana segorosi, rye, bhari uye chibage, izvo zviri vakapfuma mune zvekudya fiber, B mavitamini, zvicherwa, mapuroteni uye carbs. Nekudaro, ramba uchifunga kuti, nepo zviyo zvese zvichionekwa seine hutano uye sosi yakakosha yefibisi, b-mavitamini, mapuroteni uye carbs, chikafu chakagadzirwa nehupfu hwese hwezviyo kana chibage tortilla chingangodaro chisina kukodzera kune vanhu vane kutapurika kweguteni uye vanotsamwa bowel syndrome (IBS).
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.