Amaphuzu avelele
Ukuhlaziywa kwe-meta kwezifundo ezahlukahlukene ezisuselwa kumanani abantu ngaphambilini kuye kwakhombisa ukuhlangana okuphambene nokudla okuphezulu kwemifino ye-cruciferous kanye nengozi yomdlavuza ohlukahlukene njengomdlavuza wamaphaphu, umdlavuza webele, umdlavuza we-pancreatic nabanye abaningi. Ucwaningo lwakamuva lomtholampilo olwenziwe abacwaningi eNew York luthole ingcuphe yesisu umdlavuza ngokusetshenziswa okuphezulu kwemifino eluhlaza ye-cruciferous : Ngomdlavuza, ukondliwa okufanele/izindaba zokudla.
Imifino ye-Cruciferous
Imifino ye-Cruciferous iyingxenye yomndeni we-Brassica wezitshalo ezihlanganisa i-broccoli, Amahlumela aseBrussels, iklabishi, i-cauliflower, i-kale, i-bok choy, i-arugula, imifino yetheniphu, i-watercress kanye nesinaphi. Lezi ziqanjwe kanjalo njengoba izimbali zazo ezinamacere amane zifana nesiphambano noma i-crucifer (othwala isiphambano). Imifino ye-Cruciferous ayikho ngaphansi kwanoma yiziphi i-superfoods, njengoba lezi zigcwele izakhi eziningana ezifana namavithamini, amaminerali, ama-antioxidants kanye nemicu yokudla ehlanganisa i-sulforaphane, i-genistein, i-melatonin, i-folic acid, i-indole-3-carbinol, i-carotenoids, i-Vitamin C, i-Vitamin E, Vitamin K, omega-3 fatty acids nokunye. Kodwa-ke imifino ye-cruciferous, lapho ithathwa ngokweqile ngendlela yezithako zayo ezisebenzayo (njengezithako ze-sulforaphane), ingaholela emiphumeleni engemihle kwabanye abantu. Eminye yemiphumela emibi ehambisana nokuthatha izithako zesithako semifino ye-cruciferous ngokweqile ihlanganisa ukwanda kwegesi, ukuqunjelwa, kanye nesifo sohudo.
Emashumini amabili eminyaka edlule, ukuhlanganiswa kokudla kwemifino ye-cruciferous nengozi yezinhlobo ezahlukene ze umdlavuza zacwaningwa kabanzi futhi abacwaningi bathola ukuhlangana okuphambene phakathi kwalokhu kokubili. Kodwa, ingabe ukwengeza imifino ye-cruciferous ekudleni kwethu kuzonciphisa ingozi yomdlavuza wesisu? Ake sibheke ocwaningweni lwakamuva olushicilelwe ku Ukudla Okunomsoco Nomdlavuza futhi uqonde okushiwo ochwepheshe!
Ukudla Okufanele Ukudla Ngemuva Kokuxilongwa Komdlavuza!
Akukho mdlavuza owodwa ofanayo. Dlulela ngale kwemihlahlandlela ejwayelekile yokudla kuwo wonke umuntu futhi wenze izinqumo ezenziwe ngezifiso ngokudla nezithasiselo ngokuzethemba.
Imifino yeCruciferous & Ingozi Yomdlavuza Wesisu
Ucwaningo lomtholampilo olwenziwe eRoswell Park Comprehensive Cancer Center eBuffalo, eNew York, luhlaziye imininingwane esuselwa kwimibuzo evela ezigulini ezaqashwa phakathi kuka-1992 no-1998 njengengxenye ye-Patient Epidemiology Data System (PEDS). (UMaia EW Morrison et al. Umdlavuza weNutriti., 2020) Ucwaningo lubandakanya imininingwane evela ezigulini zomdlavuza wesisu ezingama-292 kanye neziguli ezingama-1168 ezingenawo umdlavuza ezinokuxilongwa okungewona umdlavuza. I-93% yeziguli ezifakiwe esifundweni kwakunguCaucasus futhi zazineminyaka ephakathi kuka-20 no-95. Ngezansi isifinyezo semiphumela ebalulekile yocwaningo:
- Ukudla okuphezulu kwemifino e-cruciferous, imifino eluhlaza ye-cruciferous, i-broccoli eluhlaza, i-cauliflower eluhlaza kanye namahlumela aseBrussels kuhlotshaniswa nokunciphisa ngo-41%, 47%, 39%, 49% kanye no-34% engozini yesisu. umdlavuza ngokulandelana.
- Ukudla okuphezulu kwemifino ephelele, imifino ephekiwe ye-cruciferous, engeyona i-cruciferous, i-Broccoli ephekiwe, iklabishi ephekiwe, iklabishi eluhlaza, ukholifulawa ophekiwe, imifino kanye ne-kale ne-sauerkraut kwakungekho ukuhlangana okuphawulekayo nengozi yomdlavuza wesisu.
Isiphetho
Kafushane, lolu cwaningo luphakamise ukuthi ukudla okuphezulu kwemifino ye-cruciferous eluhlaza kungase kuhlotshaniswe nengozi ephansi yomdlavuza wesisu. Impahla ye-chemopreventive kanye ne-antioxidant, anti-inflammatory, anti-cancer kanye ne-anti-estrogenic izakhiwo zemifino ye-cruciferous ingase ihlotshaniswe nama-compounds / micronutrients abalulekile asebenzayo njenge-sulforaphane ne-indole-3-carbinol. Ucwaningo oluningi lwangaphambilini olusekelwe kubantu luye lwabonisa ubudlelwane obuqinile phakathi kokusetshenziswa okuphezulu kwemifino ye-cruciferous kanye nokunciphisa ingozi yezinye izinhlobo zomdlavuza okuhlanganisa umdlavuza wamaphaphu, umdlavuza we-pancreatic, i-colorectal. umdlavuza, i-renal cell carcinoma, umdlavuza we-ovarian kanye nomdlavuza webele (I-American Institute of Cancer Research). Iphuzu eliyinhloko liwukuthi, ukwengeza imifino ye-cruciferous ekudleni kwethu kwansuku zonke ngamanani anele kungasisiza sithole izinzuzo zezempilo kuhlanganise nokuvimbela umdlavuza.
Ukudla okudlayo nokuthi yikuphi okunezelayo okwenzayo yisinqumo osithathayo. Isinqumo sakho kufanele sifake ukucutshungulwa kwezakhi zofuzo zomdlavuza, okuwumdlavuza, ukwelashwa okuqhubekayo kanye nezithasiselo, noma yikuphi ukungezwani komzimba, imininingwane yokuphila, isisindo, ubude nemikhuba.
Ukuhlelela okunomsoco komdlavuza kusuka ku-addon akususelwa ekusesheni kwe-inthanethi. Kwenzela wena ukuthathela izinqumo ngokuya ngesayensi yamangqamuzana eyenziwe ososayensi bethu nonjiniyela be-software. Kungakhathalekile ukuthi ngabe uyakukhathalela ukuqonda okuyisisekelo kwamakhemikhali amakhemikhali noma cha - wokuhlelela umsoco ukuhlela lokho kudinga ukuqonda.
Qalisa MANJE ngokuhlela kwakho okunomsoco ngokuphendula imibuzo egameni lomdlavuza, ukuguquka kwezakhi zofuzo, ukwelashwa okuqhubekayo kanye nezithasiselo, noma yikuphi ukungezwani komzimba, imikhuba, indlela yokuphila, iqembu lobudala nobulili.
Ukudla Okungokwakho Komdlavuza!
Umdlavuza uyashintsha ngokuhamba kwesikhathi. Enza ngendlela oyifisayo futhi uguqule umsoco wakho ngokusekelwe kunkomba yomdlavuza, ukwelashwa, indlela yokuphila, okuncamelayo kokudla, izinto ezingakuphathi kahle nezinye izici.
Iziguli ezinomdlavuza ngokuvamile kufanele zibhekane nokuhlukile imiphumela emibi ye-chemotherapy okuthinta ikhwalithi yempilo yabo futhi babheke ezinye izindlela zokwelapha umdlavuza. Ukuthatha ukudla okunomsoco nezithasiselo ezisuselwa ekucabangeni kwesayensi (ukugwema ukuqagela nokukhetha okungahleliwe) yikhambi elingcono kakhulu lemvelo lomdlavuza nemiphumela emibi ehlobene nokwelashwa.