Iimbalasane
Intlanzi inezondlo kakhulu kwaye iyinxalenye ebalulekileyo yokutya kweMeditera. Ityebile kwiiprotheni, i-omega 3 fatty acids, i-vitamin D, i-vitamin B2 (i-riboflavin) kwaye ingumthombo omkhulu weeminerali ezifana ne-calcium, i-phosphorus, i-iron, i-zinc, i-iodine, i-magnesium, kunye ne-potassium. Uhlalutyo lweendlela ezahlukeneyo zokulawulwa kwamatyala kunye nophononongo olusekelwe kuluntu lufumanise ukuba ukutya okunempilo / ukutya okunesondlo kubandakanya intlanzi efana nesalmon etyebileyo kwi-omega-3 fatty acids inokunceda ekunciphiseni umngcipheko weentlobo ezithile zomhlaza ezifana nebele, i-endometrial, i-pancreatic, i-colorectal kunye nesibindi i cancer. Nangona kunjalo, uphando oluthe kratya kunye nobungqina bufunekayo ukuseka le nyaniso.
Iintlanzi ziyinxalenye yesondlo kubo bonke abantu abangatyiyo ukusukela kumaxesha amandulo. Ukutya kweMeditera, ngakumbi kubandakanya iintlanzi kunye nokutya kwaselwandle okutyebileyo kwiiproteni kunye ne-cholesterol esezantsi kunye namafutha. Kukho iintlobo ezahlukeneyo zeentlanzi kunye neentlanzi ezinokongezwa njengenxalenye yesondlo esisempilweni kubandakanya isalmon, itrout, isardines, herring, mackerel, ityhuna kunye neembatyisi. Iintlanzi zipakishwe ziiproteni, omega-3 fatty acids, ivithamin D, ivithamin B2 (riboflavin) kwaye ikwangumthombo omkhulu wezimbiwa ezifana ne calcium, phosphorus, iron, zinc, iodine, magnesium kunye ne potassium.
Izibonelelo zempilo zokutya iintlanzi
Ukuba ngumthombo omkhulu we-omega-3 fatty acids, intlanzi ithathwa njengokutya okusempilweni ngakumbi kuba ilungile entliziyweni. Ukutya iintlanzi kunezinye izibonelelo zempilo. Izifundo ezahlukeneyo zibonise ukuba ukutya iintlanzi njengenxalenye yesondlo sethu semihla ngemihla kunokunceda ukunciphisa umngcipheko wokuhlaselwa sisifo sentliziyo kunye nemivumbo, ukuphucula ukubona kwamehlo, ukunciphisa umngcipheko wesifuba, ukuphucula impilo yengqondo, ukomeleza kunye nokuphucula inkumbulo kunye nokugcina amajoni omzimba omeleleyo . Ukuba awutyi imifuno okanye umhlobo, ukutya iintlanzi kunceda ukubetha ibhalansi elungileyo ekutyeni kwakho, njengoko ityebile kwizondlo ezahlukeneyo.
Izibonelelo zesondlo seSalmon
I-Salmon yintlanzi emnandi nethandwayo enamafutha esetyenziswa kwisondlo sethu semihla ngemihla, esityebile kumafutha alungileyo kwaye ithathwa njengelinye leentlobo zeentlanzi ezinesondlo kunye nezibonelelo ezininzi zempilo. I-Salmon ngumthombo omkhulu weeproteni, i-omega-3 kunye ne-omega-6 fatty acids, iivithamini ezahlukeneyo kubandakanya ivithamini B12, ivithamin B2, ivithamin D, iiminerali ezinje ngeselenium, iphosphorus, zinc kunye ne potassium kunye nezinye izakha mzimba ezibalulekileyo. Isalmon ke iyacetyiswa ziingcali zezondlo ukuba zibandakanywe njengenxalenye yokutya / isondlo esifanelekileyo.
Kutshanje, bezininzi iingxoxo kunye neengxoxo malunga nokuba i-salmon yasendle ebanjiweyo okanye i-salmon efama kufuneka ibandakanywe kwisondlo sethu. Nangona isalmon efama ibiza ixabiso eliphantsi kwaye ikhetha ukuhlawuleka, inedumela elibi kuba inokuba nezinto ezingcolisayo kunye ne-omega-3 fatty acids, iivithamini kunye neeminerals. Ngenxa yoko, kwisondlo esifanelekileyo, ukukhetha i-salmon ebanjiswe endle kunokuba ngcono.
Ukutya okuTyiwa emva kokuChongwa koMhlaza!
Akukho mhlaza mibini ifanayo. Yiya ngaphaya kwezikhokelo zesondlo esiqhelekileyo kuwo wonke umntu kwaye wenze izigqibo ezizezakho malunga nokutya kunye nezongezo ngokuzithemba.
Ukutya iintlanzi kunye noMhlaza
Ngaphandle kweSalmon, zininzi ezinye iintlobo zeentlanzi ezityebileyo kwi-omega-3 fatty acids. Eminye imizekelo yicod, halibut, haddock kunye nesardadi. Ekubeni i-omega-3 fatty acids intake inokunciphisa umngcipheko weentlobo ezithile i cancerUphononongo oluninzi kunye nohlalutyo lwemeta luye lwenziwa kumashumi ambalwa eminyaka edlulileyo ukufunda umanyano phakathi kokutya iintlanzi (ezityebileyo kwi-omega-3 fatty acids kunye nezinye izondlo ezininzi ezibandakanya iiprotheni, iivithamini kunye neeminerali) umngcipheko weentlobo ezahlukeneyo zomhlaza. Kule bhlog, siza kucacisa iinkcukacha zophononongo olunje oluvavanye unxibelelwano phakathi kokutya iintlanzi kunye nomngcipheko womhlaza kunye neziphumo zabo.
Ukutya iintlanzi kunye nomngcipheko womhlaza webele
Kuhlalutyo olupapashwe kwi-2017, abaphandi abavela e-Iceland, eMassachusetts, eSweden naseMaryland e-United States basebenzise idatha evela kwi-Reykjavik Study, isifundo esisekwe kubemi, esasungulwa yi-Icelandic Heart Association, ukuvavanya umanyano phakathi kwentlanzi ukuthatha ixesha lokuphila kunye nomngcipheko womhlaza webele. Basebenzise idatha kwindawo yokuqala yokuhlala yabasetyhini abangama-9,340 abazalwa phakathi kwe-1908 ukuya kwi-1935 kunye nolwazi lokutya ngamaxesha ahlukeneyo obomi kwiqela elincinci labasetyhini abangama-2882 abangena kwi-Age, Gene / Environment Susceptibility (AGES) -Reykjavik Study. Abafazi abangama-744 bebonke bafunyaniswa benomhlaza wamabele, ngexesha lokulandela okulandelayo kweminyaka engama-27.3. (UAlfheidur Haraldsdottir okqhubekayo, iCancer Epidemiol Biomarkers Prev., 2017)
Uhlalutyo lufumanise ukuba ukutya iintlanzi okuphezulu kakhulu ebudaleni ukuya ebusheni kunganxulunyaniswa nomngcipheko omncinci womhlaza wamabele.
Ukutya iintlanzi kunye nomngcipheko womhlaza webele
Kuphononongo lwakutsha nje, abaphandi bavavanye ubudlelwane phakathi kokutya iintlanzi kunye nomngcipheko womhlaza webele kunye nokufa kwabantu kwisifundo seqela laseDenmark ebandakanya idatha evela kumadoda angama-27,178. Ngo-2012, kwaxelwa iimeko zomhlaza webele lobudoda ezili-1690. (Malene Outzen okqhubekayo, Eur J Umhlaza ngaphambili, 2018)
Uhlalutyo lolu phononongo alufumananga ntlangano yomeleleyo phakathi kokusetyenziswa kwentlanzi kunye nomngcipheko wesifo somhlaza. Nangona kunjalo, ukufunxwa okuphezulu kweentlanzi ezinamafutha kwafunyanwa kunxulunyaniswa nomngcipheko ophezulu wokufa komhlaza othile wesifo somhlaza.
Kolunye uhlalutyo lweemeta olupapashwe kwi-2010, abaphandi basebenzise idatha ukusuka kulawulo lwe-12 yamatyala / kwizifundo zeklinikhi ezinamatyala angama-5777 kunye nolawulo lwe-9805 kunye nezifundo ezili-12 zamaqela kunye nedatha evela kubantu abangama-445,820 ngokusekwe kuphando loncwadi kude kube ngoMeyi 2009 kulwazi olufana neMEDLINE, I-EMBASE kunye neProQuest Dissertation kunye neDatha yedatha. Ukongeza, bekukho ezinye izifundo eziphande umbutho kunye neentlobo ezithile zentlanzi. Izifundo ezibini ezinjalo zibandakanya idatha ngokukodwa kwisondlo kubandakanya iintlanzi ezinamanqatha (umz., Isalmon, i-herring, kunye ne-mackerel) kunye nezifundo ezi-4 kwiintlanzi ezigciniweyo ezazitshaywa, zomisiwe zaza zetyiwa. Ezi azibandakanywanga kwizifundo ezili-12 zokulawulwa kwamatyala kunye nezifundo ezili-12 zamaqela eziye zahlalutywa ukuvavanya umanyano phakathi kokusetyenziswa kwentlanzi kunye neziganeko zomhlaza wamadlala esifo kunye nokufa. (UKonrad M Szymanski okqhubekayo, Am J Clin Nutriti., 2010)
Isifundo asifumananga bungqina buzimeleyo bombutho okhuselayo wentlanzi kunye neziganeko zomhlaza wedlala lobudoda. Nangona kunjalo, uhlalutyo lufumene ukunciphisa okubalulekileyo kumhlaza wesifo somhlaza wesibeletho.
Kwisifundo sesithathu esapapashwa ngo-2003, abaphandi bavavanya umanyano phakathi kokusetyenziswa kweentlanzi kunye ne-acid ye-fatty acids kunye nomngcipheko womhlaza wesibeletho ngokusekelwe kwidatha evela kwi-Health Professionals Follow-up Study e-United States eyayiquka amadoda angama-47,882. Ulwazi malunga nokutya / isondlo lubandakanya idatha malunga nokutya ityhuna enkonkxiweyo, intlanzi emnyama (mackerel, salmon, sardines, bluefish, kunye nenkemba), ezinye izitya zentlanzi kunye nokutya kwaselwandle okwakuthathwa njengesitya esiphambili. Ngexesha le-12 leminyaka yokulandelwa, iimeko ezingama-2482 zomhlaza wesibeletho zixeliwe, apho i-617 yayingumhlaza wesifo seprostate obandakanya i-278 ye-metastatic cancer. (UKatarina Augustsson okqhubekayo, iCancer Epidemiol Biomarkers Prev., 2003)
Olu phononongo lufumanise ukuba amadoda aneentlanzi eziphezulu ezisengozini yokuba nomhlaza wedlala lesinyi, ngakumbi umhlaza wemetastatic.
Ngamafutshane, akucaci ukuba ukutya iintlanzi okuphezulu kunokuba luncedo ekunciphiseni umngcipheko womhlaza wedlala lobudoda. Nangona kunjalo, iintlanzi ezinje nge-salmon zinokutyiwa njengenxalenye yokutya / isondlo kwezinye izibonelelo zempilo ezaziwayo.
Ukutya iintlanzi kunye neCancer ye-Endometrial
Isifundo esapapashwa ngo-2002 sivavanya ubudlelwane phakathi kokusetyenziswa kwentlanzi kunye nomngcipheko womhlaza we-endometrium eSweden, ilizwe elaziwa kakhulu kuluhlu olubanzi lokutya okunentlanzi okunamafutha. Ngokusekwe kwidatha yokutya / yesondlo kumatyala angama-709 kunye nolawulo lwama-2888 kwiSifundo soLawulo lweSizwe eSweden, abaphandi bahlalutya umanyano phakathi kokutya zombini iintlanzi ezinamanqatha (njenge salmon kunye ne herring) kunye neentlanzi ezibhityileyo (njenge khowudi kunye flounder) ngomngcipheko womhlaza we-endometrial (UPaul Terry okqhubekayo, iCancer Epidemiol Biomarkers Prev., 2002)
Uphononongo lucebise ukuba ukusetyenziswa kweentlanzi ezinamafutha kubandakanya i-salmon kunye ne-herring njengenxalenye yesondlo semihla ngemihla kunokunxulunyaniswa nomngcipheko oncitshisiweyo we-endometrial. umhlaza.
Intlanzi kunye ne-Omega-3 Polyunsaturated Fatty Acid (n-3 PUFA) Ukungeniswa kunye nePancreatic Cancer Risk
Kwisifundo esapapashwa ngo-2015, abaphandi baphanda umanyano phakathi kwentlanzi kunye ne-omega-3 polyunsaturated fatty acid (n-3 PUFA) kunye nomngcipheko womhlaza wepancreatic. Abaphandi basebenzise idatha evela kubathathi-nxaxheba abafanelekileyo abangama-82,024 abaphakathi kweminyaka engama-45 ukuya kwengama-74 ngaphandle kwembali yomhlaza ababebandakanyiwe kwiZiko lezeMpilo laseJapan eliJolise kwiZifundo (JPHC). Ulwazi malunga nokutya lufunyenwe kwiphepha lemibuzo eliqinisekisiweyo lokuhamba rhoqo lokutya eligubungela izinto ezili-138 ngo-1995 kwiqela lika-I nango-1998 kwiqela lesibini II kwaye abathathi-nxaxheba balandelwa kude kube nguDisemba ka-2010. Ngexesha lokulandelwa kweminyaka eyi-12.9, inani lilonke ye 449 amatyala asandula ukufunyanwa omhlaza wepancreatic axeliwe. (UAkihisa Hidaka okqhubekayo, Am J Clin Nutr., 2015)
Uhlalutyo lofundo lufumanise ukuba i-n-3 PUFA ephezulu yokutya inokunxulunyaniswa nomngcipheko omncinci womhlaza wepancreatic kuluntu olunokwahluka okukhulu ekusebenziseni iintlanzi.
Ukutya iintlanzi kunye nomngcipheko womhlaza weColorectal
Olunye uphononongo olupapashwe ngo-2015 luvavanye ubudlelwane phakathi kokusetyenziswa kwentlanzi yasemanzini kunye nentlanzi yolwandle kunye nomngcipheko wesifo somhlaza kubemi baseTshayina kwimeko yokufunda enkulu. Idatha yokutya yokutya yafunyanwa kusetyenziswa amaphepha emibuzo okutya okuvela rhoqo kwi-1189 yamatyala omhlaza afanelekileyo kunye nolawulo lwe-1189. (UMing Xu okqhubekayo, uSci Rep., 2015)
Uphononongo lufumanise ukuba ukusetyenziswa okuphezulu kweentlanzi zasemanzini kunye nentlanzi yolwandle kunokunxulunyaniswa nomngcipheko omncinci womhlaza. Nangona kunjalo, uphononongo alufumananga unxibelelwano olubalulekileyo phakathi kwentlanzi eyomileyo okanye enetyiwa kunye nokutya kwe-shellfish kunye nomngcipheko womhlaza.
Intlanzi kunye ne-Omega-3 Polyunsaturated Fatty Acid (n-3 PUFA) Ukungena kunye nomngcipheko womhlaza wesibindi
Isifundo esapapashwa ngo-2012 sivavanye umbutho phakathi kwentlanzi, i-omega-3 polyunsaturated fatty acid (n-3 PUFA) kunye nomngcipheko wesifo somhlaza wesibindi kwindawo yokufunda esekwe kubemi ekuthiwa sisiFundo seZiko loLuntu saseJapan esabandakanya izifundo ezingama-90,296 zaseJapan ezineminyaka ephakathi Iminyaka engama-45 ukuya kwengama-74. (UNorie Sawada okqhubekayo, Gastroenterology., 2012)
Uhlalutyo lufumene ukuba ukusetyenziswa kwe-n-3 ye-PUFA-rich fish okanye i-n-3 PUFAs inokunceda ekukhuseleni ukuphuhliswa kwesibindi. umhlaza.
isiphelo
Olu phononongo lungentla lubonisa ukuba ukutya okunempilo / okunesondlo kubandakanywa neentlanzi ezityebile kwi-omega-3 fatty acids ezifana nesalmon kunokunceda ekunciphiseni umngcipheko weentlobo ezithile ze umhlaza ezifana nomhlaza webele, endometrial, pancreatic, colorectal kunye nesibindi. Nangona kunjalo, izifundo ezininzi kunye nobungqina ziyafuneka ukuseka le nyaniso. Ngaphandle kwe-omega-3 fatty acids, iingenelo zezempilo zentlanzi zinokuthi zibalelwa kwezinye izondlo ezifana neevithamini ezahlukeneyo kunye neeminerali. Ukutya iintlanzi ezininzi kunye nokunciphisa ukutya okubomvu kunye nenyama esetyenzisiweyo kunokunceda ekunciphiseni umngcipheko we-cancer njengomhlaza we-colorectal. Ngamafutshane, ukuba ungumntu ongeyena imifuno, ukutya intlanzi efana ne-salmon, njengenxalenye yokutya / isondlo sakho semihla ngemihla, kunokuba luncedo kwimpilo yakho yonke.
Kukuphi ukutya okutyayo kwaye okuncedisayo kukuthatha sisigqibo osithathayo. Isigqibo sakho kufuneka sibandakanye ukuthathelwa ingqalelo kotshintsho lomhlaza kuhlobo lomhlaza, unyango oluqhubekayo kunye nezongezelelo, nakuphi na ukwaliwa, ulwazi ngobomi bakho, ubunzima, ukuphakama kunye nemikhwa.
Isicwangciso sesondlo somhlaza esivela kwi-addon asisekelwanga kukhangelo lwe-Intanethi. Isebenza ngokuzenzekelayo ukwenza izigqibo zakho kusekwe kwisayensi yemolekyuli ephunyezwe ngoososayensi kunye neenjineli zesoftware. Nokuba ukhathalele na ukuqonda iindlela ezisisiseko seemolekyuli okanye hayi - zokucwangciswa kwesondlo somhlaza ukuqonda kuyafuneka.
Qalisa NGOKU ngokucwangciswa kwesondlo ngokuphendula imibuzo ngegama lomhlaza, uguquko kwimfuza, unyango oluqhubekayo kunye nezincedisi, nakuphi na ukwaliwa, imikhwa, indlela yokuphila, iqela lobudala kunye nesini.
ISondlo esiSiqu soMhlaza!
Umhlaza uyatshintsha ngokuhamba kwexesha. Yenza ngokwezifiso kwaye uguqule isondlo sakho ngokusekwe kwisalathiso somhlaza, unyango, indlela yokuphila, ukhetho lokutya, i-allergies kunye nezinye izinto.
Izigulana ezinomhlaza zihlala zisebenza ngeendlela ezahlukeneyo iziphumo ebezingalindelekanga ezichaphazela umgangatho wobomi babo kwaye bajonge ezinye iindlela zonyango lomhlaza. Ukuthatha isondlo esifanelekileyo kunye nezongezelelo ezisekwe kuqwalaselo lwenzululwazi (ukunqanda ukuqikelela kunye nokukhetha okungahleliwe) sesona sixhobo sendalo somhlaza kunye neziphumo ebezingalindelekanga zonyango.