Iimbalasane
Iiprotheyini kunye ne-fiber ecebileyo ye-legumes kuquka ii-ertyisi, iimbotyi kunye ne-lentils ziyaziwa ukuba zineenzuzo ezininzi zempilo ezibandakanya umngcipheko wokunciphisa isifo senhliziyo, isifo seswekile, i-cholesterol kunye nokuqhina kunye nokuphucula uxinzelelo lwegazi. Izifundo ezohlukeneyo ezisekelwe kuluntu (iqela) zikwabonise ukuba ukutya / ukutya okutyebileyo kwiimbotyi ezinje ngee-ertyisi, iimbotyi kunye neelentile kunokunxulunyaniswa nomngcipheko ocuthiweyo wezinto ezithile. umhlaza iintlobo ezifana nebele, i-colorectal kunye ne-prostate cancer. Nangona kunjalo, ukutya okuphezulu kwemifuno akunakunciphisa umngcipheko womhlaza we-endometrial.
Zintoni iimbotyi?
Izityalo zeLeguminous zezosapho lwe-ertyisi okanye lweFaceaceae yosapho lwezityalo. Amaqhuqhuva engcambu zezi zityalo abamba iintsholongwane ze-rhizobium kwaye ezi bhaktheriya zilungisa i-nitrogen evela kumoya oya emhlabeni, ezisetyenziswa zizityalo ekukhuleni kwazo, ngaloo ndlela zenza ubudlelwane be-symbiotic. Yiyo loo nto izityalo ezinemidumba zithandwa kwizondlo zazo kunye nezibonelelo zokusingqongileyo.
Izityalo ezinemidumba zinemidumba eneembewu ngaphakathi kuyo, ekwabizwa ngokuba yimidumba. Xa zisetyenziswa njenge iinkozo ezomileyo, ezi mbewu zibizwa ngokuba ziimpundu.
Ezinye iimbotyi ezityiwayo ziquka ii-ertyisi; iimbotyi eziqhelekileyo; iilentile; amantshontsho iimbotyi zesoya; amandongomane iintlobo ezahlukeneyo zeembotyi ezomileyo kubandakanya izintso, i-pinto, i-navy, i-azuki, i-mung, i-gram emnyama, imbaleki ebomvu, i-ricebean, inundu, kunye neembotyi ze-tepary; Iindidi ezahlukeneyo zeembotyi ezibanzi ezomileyo kubandakanya ihashe kunye neembotyi zentsimi, ii-ertyisi ezomileyo, ii-erty black-eyas peas, pegeon peas, bambara groundnut, vetch, lupins; kunye nezinye ezinamaphiko, ivelvet kunye neembotyi zam. Umgangatho wesondlo, inkangeleko kunye nencasa zinokwahluka kwiindidi ezahlukeneyo zeempuphu.
IziBonelelo zezeMpilo zeMbotyi
Iipulses zinesondlo kakhulu. Iimbotyi ezinjengee-ertyisi, iimbotyi kunye neelentile zezona zinto zingumthombo weeproteni kunye nemicu yokutya kwaye ziyaziwa ngokuba nezibonelelo ezahlukileyo kwezempilo. Iiproteni ze-ertyisi zithathwa njengokutya okanye izongezo kwaye zitsalwe kwifom yomgubo kwi-ertyisi eluhlaza kunye noluhlaza.
Ngaphandle kweeproteni kunye nemicu yokutya, iimbotyi zikwapakishwe zizinto ezahlukeneyo zezinye izondlo kubandakanya:
- Antioxidants
- Amaminerali afana ne-iron, i-magnesium, i-zinc, i-calcium, i-potassium
- Iivithamini ze-B ezinje nge folate, ivithamini B6, thiamine
- IiCarbohydrate kubandakanya isitatshi esinganyangekiyo
- Ii-sterol zezityalo ezinjenge-sit-sitosterol
- I-Phytoestrogens (izityalo ezixutywe ne-estrogen njengepropathi) njengeCoumestrol
Ngokungafaniyo nokutya okufana nenyama ebomvu, iimpuphu aziphezulu kumafutha agcweleyo. Ngenxa yezi zibonelelo, iimbotyi zityebile iimbotyi kubandakanya ii-ertyisi, iimbotyi kunye neelentile zithathwa njengezona zinto zityebileyo kukutya okusempilweni kwizidlo ezibomvu kwaye zikwasetyenziswa njengokutya okutyiwa kumazwe amaninzi kwihlabathi liphela. Ukongeza, ezi azibizi kwaye zizinzile.
Ukutya okutyayo kubandakanya i-ertyisi njengenxalenye yokutya okunempilo kunye nendlela yokuphila inokunxulunyaniswa nezibonelelo ezahlukeneyo zempilo ezibandakanya:
- Ukuthintela ukuqhina
- Ukunciphisa umngcipheko wesifo sentliziyo
- Ukunciphisa ama-cholesterol
- Ukuphucula uxinzelelo lwegazi
- Ukuthintela uhlobo lwesibini seswekile
- Ukukhuthaza ukunciphisa umzimba
Nangona kunjalo, kunye nezibonelelo zezempilo, kukho ezinye iingxaki ezaziwayo zezi mafutha asezantsi, ii-ertyisi zeeprotein, iimbotyi kunye neelentile njengoko ziqulathe izinto ezithile ezibizwa ngokuba zi-anti-nutrient. Oku kunokunciphisa ukubanakho komzimba wethu ukufunxa izondlo ezithile.
Imizekelo yezi anti-izondlo ezinokuthi zinciphise ukufunxwa kwesinye okanye nangaphezulu sezakhi kubandakanya i-iron, zinc, calcium kunye nemagnesium yi-phytic acid, lectins, tannins kunye ne-saponins. Iimbotyi ezingavuthwanga ziqulathe ii-lectins ezinokubangela ukudumba, nangona kunjalo, ukuba ziphekiwe, ezi lectins zikhona ngaphezulu kwembotyi zinokususwa.
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.
Ukungeniswa kwembotyi kunye nomngcipheko womhlaza
Ukuba kukutya okunesondlo okuneenzuzo ezahlukeneyo zempilo, abaphandi kwihlabathi liphela bebenomdla wokuqonda umanyano phakathi kokutya kwezi proteni kunye ne-fiber yokutya okunemidumba etyebileyo kubandakanya ii-ertyisi, iimbotyi kunye neelentile kunye nomngcipheko wokutya. umhlaza. Izifundo ezahlukeneyo ezisekelwe kuluntu kunye nohlalutyo lwe-meta luye lwenziwa ukuvavanya lo mbutho. Uphononongo olwahlukeneyo luye lwenziwa ukuphanda unxulumano lwezondlo ezithile ezikhoyo kwixabiso eliphezulu lokutya okunemidumba okufana neeertyisi, iimbotyi kunye neelentile ezinomngcipheko weentlobo ezahlukeneyo zomhlaza.
Ezinye zezi zifundo kunye nohlalutyo lwe-meta zidityanisiwe kwibhlog.
Ukungeniswa kwembotyi kunye nomngcipheko womhlaza webele
Isifundo kwabafazi baseIran
Kuphononongo lwakutsha nje olupapashwe ngoJuni 2020, abaphandi bavavanya umbutho phakathi kwembotyi kunye namandongomane okutya kunye nomngcipheko webele kumhlaza wamabele kwabasetyhini baseIran. Uhlalutyo, idatha esekwe kwiphepha lemibuzo eli-168 elinesiqingatha semali yokutya yafunyanwa kwisifundo esilawula imeko esekwe kubemi ebandakanya izigulana ezingama-350 zomhlaza wamabele kunye nolawulo lwe-700 yobudala bayo kunye nenqanaba lezoqoqosho kwezentlalo zihambelana noko komhlaza webele. izigulana. Iimbotyi eziqwalaselwe kolu phononongo zibandakanya iilenti ezityebileyo zeprotein, ii-ertyisi, iichickpeas, kunye neentlobo ezahlukeneyo zeembotyi, kubandakanya iimbotyi ezibomvu kunye neembotyi zepinto. (UYaser Sharif okqhubekayo, Umhlaza weNutriti., 2020)
Uhlalutyo lufumanise ukuba phakathi kwabasetyhini abasemva kwamadoda kunye nabathathi-nxaxheba abanobunzima obuqhelekileyo, amaqela atya ukutya okunemidumba ephezulu ayenomngcipheko ophantsi we-46% wesifo somhlaza wamabele xa kuthelekiswa nalawo atya imidumba ephantsi.
Uphononongo lugqibe kwelokuba ukonyuka kokusetyenziswa kweprotein kunye nefiber yokutya okutyebileyo kwemifuno efana neeertyisi, ii-chickpeas kunye neentlobo ezahlukeneyo zeembotyi kunokusinceda ekunciphiseni umngcipheko wamabele. umhlaza.
Ummandla weSan Francisco Bay weSifundo soMhlaza weSifuba
Uphononongo olupapashwe ngo-2018 luhlolisise umanyano phakathi kokutya okuneembotyi / iimbotyi kunye nomhlaza webele osuselwe kwisimo se-estrogen receptor (ER) kunye neprogesterone receptor (PR). Idatha yokutya rhoqo kohlalutyo yafunyanwa kuphononongo lolawulo lwamatyala olusekwe kubemi, olubizwa ngokuba yiSan Francisco Bay Area Cancer Study, ebandakanya amatyala omhlaza wamabele angama-2135 aquka i-1070 Hispanics, ama-493 aseMelika aseMelika, kunye nama-572 angengawo amaSpanish aMhlophe ; kunye nolawulo lwama-2571 oluquka i-1391 Hispanics, ama-557 ase-Afrika aseMelika, kunye nama-623 angengawo amaSpanishi abaMhlophe. (Meera Sangaramoorthy okqhubekayo, Cancer Med., 2018)
Uhlalutyo lolu phononongo lufumanise ukuba ukutya okuninzi kwefayibha yeembotyi, iimbotyi zizonke (kubandakanya iimbotyi zegarbanzo ezineprotheyini kunye nefayibha etyebileyo; ezinye iimbotyi ezinje ngepinto yezintso, ezimnyama, ezibomvu, ezibomvu, iilima, ezifriziweyo, iiertyisi; kunye neeertyisi ezinamamehlo amnyama), kunye neenkozo zizonke. yehlisa ingozi yomhlaza wamabele ngama-20%. Uphononongo luphinde lwafumanisa ukuba oku kuncipha kubaluleke kakhulu kwi-estrogen receptor kunye ne-progesterone receptor negative (ER-PR-) i cancer, kunye nokunciphisa umngcipheko ukusuka kwi-28 ukuya kwi-36%.
I-Coumestrol kunye nomngcipheko womhlaza webele-Isifundo saseSweden
I-Coumestrol yi-phytoestrogen (indawo yokutyala eneempawu ze-estrogenic) ezifumaneka ngokufuthi kwii-chickpeas, ii-ertyisi ezahlukileyo, iimbotyi ze-lima, iimbotyi ze-pinto kunye neembotyi zesoya. Kwisifundo esapapashwa ngo-2008, abaphandi bavavanya umbutho phakathi kokutya kwe-phytoestrogens yokutya kubandakanya i-isoflavonoids, i-lignans kunye ne-coumestrol kunye nomngcipheko we-subtypes yomhlaza wamabele esekwe kwimeko ye-estrogen receptor (ER) kunye ne-progesterone receptor (PR) kubafazi baseSweden. Uvavanyo lwenziwe ngokusekwe kwidatha yamaphepha emibuzo yokutya efunyenwe kwisifundo esiliqela sabantu esisekwe ngo-1991/1992, esibizwa ngokuba yi-Scandinavia Women's Lifestyle kunye ne-Health Cohort Study, phakathi kwabasetyhini abangama-45,448 baseSweden nabangaphambi kokuyeka ukuya exesheni. Ngethuba lokulandelwa kude kube nguDisemba 2004, i-1014 yomhlaza wamabele waxelwa. (UMaria Hedelin okqhubekayo, J Nutr., 2008)
Uphononongo lufumanise ukuba xa kuthelekiswa nabo bangakhange basebenzise i-coumestrol, abasetyhini ababenokutya okuphakathi kwe-coumestrol ngokuthatha iiproteyisi ezityebileyo, iimbotyi, iilenti njl.njl. -PR-) umhlaza webele. Nangona kunjalo, uphononongo alufumananga kuncitshiswa komngcipheko we-estrogen receptor kunye neprogesterone receptor inomdlavuza webele.
Ukungeniswa kweLegume kunye neColorectal Cancer Risk
Uhlalutyo lweMeta ngaBaphandi baseWuhan, China
Kwisifundo esapapashwa ngo-2015, abaphandi base-Wuhan, e-China benza uhlalutyo lweemeta ukuvavanya umanyano phakathi kokusetyenziswa kwembotyi kunye nomngcipheko womhlaza ongalunganga. Idatha yohlalutyo yathathwa kwizifundo ezili-14 ezisisiseko sabantu ezifunyenwe ngokusekwe kuphando loncwadi kwiMedline kunye ne-Embase database kude kube ngoDisemba 2014. Inani labathathi-nxaxheba abangama-1,903,459 kunye namatyala ayi-12,261 abenegalelo kwiminyaka eyi-11,628,960 yomntu ebandakanyiweyo kwezi zifundo. (Beibei Zhu okqhubekayo, uSci Rep. 2015)
Uhlalutyo lwe-meta lufumanise ukuba ukusetyenziswa okuphezulu kweembotyi ezinje ngee-ertyisi, iimbotyi kunye neembotyi zesoya kunokunxulunyaniswa nomngcipheko omncinci weColorectal Cancer, ngakumbi kuma-Asiya.
Uhlalutyo lweMeta ngaBaphandi abavela eShanghai, kwiRiphabliki yaBantu base China
Kwisifundo esapapashwa ngo-2013, abaphandi baseShanghai, China benze uhlalutyo lweemeta ukuvavanya umanyano phakathi kokutya iimbotyi ezinje ngee-ertyisi, iimbotyi kunye neembotyi zesoya kunye nomngcipheko womhlaza ongalunganga. Idatha yafunyanwa kwi-3 yabantu esekwe / kwiqela kunye ne-11 yezifundo zolawulo lwamatyala ngamatyala e-8,380 kunye nenani labathathi-nxaxheba abangama-101,856, ngophando olucwangcisiweyo lweThala leencwadi laseCochrane, i-MEDLINE kunye ne-Embase database yolwazi phakathi kukaJanuwari 1, 1966 no-Epreli 1, 2013. (UYunqian Wang okqhubekayo, PLoS One., 2013)
Uhlalutyo lwe-meta lubonise ukuba ukutya okuphezulu kweembotyi kunokudityaniswa nokwehliswa okubonakalayo kumngcipheko we-colorectal adenoma. Nangona kunjalo, abaphandi bacebise ezinye izifundo ukuqinisekisa lo mbutho.
Isifundo seMpilo seAdventist
Kwisifundo esapapashwa ngo-2011, abaphandi bavavanya umanyano phakathi kokutya ukutya okunje ngemifuno eluhlaza ephekiweyo, iziqhamo ezomisiweyo, iimbotyi, kunye nerayisi emdaka kunye nomngcipheko wee-polyps ezimhlophe. Ngale nto, idatha yafunyanwa kwimibuzo ephathelene nokutya kunye nendlela yokuphila evela kwizifundo ezi-2 zeqela elibizwa ngokuba yi-Adventist Health Study-1 (AHS-1) ukusuka kwi-1976-1977 kunye ne-Adventist Health Study-2 (AHS-2) ukusuka kwi-2002-2004. Ngexesha lokulandelwa kwe-26-yr okoko kwabhaliswa kwi-AHS-1, inani elipheleleyo lama-441 amatyala amatsha e-rectal / colon polyps axeliwe. (Yessenia M Tantamango okqhubekayo, Umhlaza weNutr., 2011)
Uhlalutyo lufumanise ukuba ukusetyenziswa kweprotein kunye nefayibha yemidumba ecebileyo ubuncinci ama-3 ngeveki kunokunciphisa umngcipheko wee-polyps ezinobungqimba nge-33%.
Ngamafutshane, olu phononongo lubonisa ukuba iimbotyi (ezinje ngee-ertyisi, iimbotyi, iilenti njlnjl.) Ukutya kunokunxulunyaniswa nomngcipheko omncinci womhlaza.
Ukungeniswa kwembotyi kunye nomngcipheko womhlaza wedlala lesinyi
Isifundo yiYunivesithi yaseWenzhou yezoNyango kunye neYunivesithi yaseZhejiang
Kwisifundo esapapashwa kwi-2017, abaphandi abavela kwiYunivesithi yaseWenzhou Medical kunye neYunivesithi yaseZhejiang, e-China benza uhlalutyo lweemeta ukuvavanya unxibelelwano phakathi kokutya okuneembotyi kunye nomngcipheko womhlaza webele. Idatha yolu hlalutyo yathathwa kumanqaku e-10 afaka i-8 yabantu esekwe / izifundo zeqela kunye nabantu abangama-281,034 kunye neemeko zezehlo ze-10,234. Olu phononongo lufunyenwe ngokusekwe kuphando loncwadi olucwangcisiweyo kwiiPapMed nakwiWebhu zeNzululwazi kude kube ngoJuni 2016. (Jie Li okqhubekayo, Oncotarget., 2017)
Uhlalutyo lwe-meta lufumanise ukuba kwiigram ezingama-20 ngosuku ukonyuka kokutya okuneembotyi, umngcipheko womhlaza wedlala lobudoda wancitshiswa nge-3.7%. Isifundo sigqibe kwelokuba ukutya kakhulu iimbotyi kunokudityaniswa nomngcipheko omncinci womhlaza wedlala lobudoda.
Isifundo seCultortnic Cohort eHawaii naseLos Angeles
Kwisifundo esapapashwa kwi-2008, abaphandi bavavanya umanyano phakathi kwembotyi, isoya kunye nokutya kwe-isoflavone kunye nomngcipheko womhlaza wesibeletho. Uhlalutyo, idatha yafunyanwa kusetyenziswa iphepha lemibuzo lokutya rhoqo kwisifundo seMultiethnic Cohort Study eHawaii naseLos Angeles ukusuka kwi1993-1996, ebandakanya amadoda angama-82,483. Ngexesha lokulandelela okuphakathi kweminyaka eyi-8, kwaxelwa iimeko zomhlaza wamadlala endlala ezingama-4404 kubandakanya i-1,278 yamatyala angabekwanga ndawo okanye kwinqanaba eliphezulu. (Ingoma-Yi Park okqhubekayo, Int J Cancer., 2008)
Uphononongo lufumanise ukuba xa kuthelekiswa namadoda anezona mbotyi zisezantsi, bekukho ukuncitshiswa kwe-11% yomhlaza wesibeletho kunye ne-26% yokunciphisa umhlaza ongafakwanga ndawo okanye amanqanaba aphezulu kwabo batya imidumba. Abaphandi bagqiba kwelokuba ukutya okuneembotyi kungadityaniswa nokwehliswa okuphakathi komngcipheko womhlaza wedlala lesinyi.
Isifundo sangaphambili esenziwe ngabaphandi abafanayo sikwacebisile ukuba ukusetyenziswa kwemidumba efana ne-ertyisi, iimbotyi, iilentile, iimbotyi zesoya njl. Njl. Zinokudityaniswa nomngcipheko omncinci womhlaza wedlala lobudoda. (LN Kolonel okqhubekayo, iCancer Epidemiol Biomarkers Prev., 2000)
Ukungena kumngcipheko weCancer endometrial Cancer
Kwisifundo esapapashwa ngo-2012, abaphandi abasuka kwiYunivesithi yaseHawaii eCancer Centre, eLos Angeles, bavavanya umbutho phakathi kwembotyi, isoya, itofu kunye nokutya isoflavone kunye nomngcipheko womhlaza we-endometrium kwabasetyhini abasemva kwemini. Idatha yokutya yafunyanwa kumabhinqa angama-46027 asemva kokuyeka ukuya exesheni aqeshwa kwisifundo seMultiethnic Cohort (MEC) phakathi kuka-Agasti 1993 no-Agasti 1996. Ngexesha lokulandelwa kweminyaka eli-13.6, amatyala angama-489 e-endometrial cancer abonwa. (UNicholas J Ollberding okqhubekayo, J Natl Cancer Inst., 2012)
Uphononongo lufumanise ukuba inani elipheleleyo le-isoflavone, i-daidzein kunye ne-genistein intake inokudityaniswa nomngcipheko omncinci womhlaza we-endometrium. Nangona kunjalo, uphononongo alufumananga unxibelelwano lubalulekileyo phakathi kokutya okuneembotyi kunye nomngcipheko womhlaza we-endometrium.
isiphelo
Uphononongo olusekwe kubemi olwahlukeneyo lubonisa ukuba ukutya okutyebileyo kweeprotheyini kunye nefayibha ezinje ngeembotyi okanye iipulses ezibandakanya ii-ertyisi, iimbotyi kunye neelentile zinokunxulunyaniswa nomngcipheko ocuthiweyo wemihlaza ethile efana nebele, i-colorectal kunye nomhlaza wesinyi. Nangona kunjalo, uphononongo olusekwe kuluntu lufumanise ukuba ukutya okuninzi okunemidumba okufana neeertyisi, iimbotyi kunye neelentile akunakunciphisa umngcipheko we-endometrial. umhlaza.
IAmerican Institute of Cancer Research / World Cancer Research Fund Cancer ikwacebisa ukubandakanya ukutya okuneembotyi (ertyisi, iimbotyi neelentile) kunye neenkozo, imifuno kunye neziqhamo njengenxalenye ephambili yokutya kwethu kwemihla ngemihla ukuthintela umhlaza. Izibonelelo zezempilo zeprotheyini kunye nefayibha ertyisi ertyisi, iimbotyi kunye neelentile zikwabandakanya ukunciphisa kwizifo zentliziyo, isifo seswekile, icholesterol kunye nokuqhinwa, ukukhuthaza ukwehla kobunzima, ukuphucula uxinzelelo lwegazi, njalo njalo. Ngamafutshane, kubandakanya inani elifanelekileyo lamafutha asezantsi, iimbotyi eziphezulu zeproteni njengenxalenye yokutya okunempilo kunokuba luncedo.
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.