Amaphuzu avelele
Ukuze sihlale sinempilo futhi sivune izinzuzo ezihlukahlukene zokudla okunomsoco, ekudleni/ekondlekeni kwethu kwansuku zonke, kufanele simiselele izinkwa kanye ne-tortilla eyenziwe ngofulawa wokusanhlamvu ocolisisiwe kanye nalezo ezenziwe ngezinhlamvu ezigcwele okusanhlamvu ezifana nommbila nokolweni, okuyimithombo emihle ye-fiber yokudla, B. amavithamini, amaminerali, amaprotheni nama-carbohydrate. Ucwaningo oluningi lweqembu lokuhlola luphakamisa ukuthi ngokungafani nokudla okusanhlamvu okucolisisiwe (njengokolweni ocolisisiwe), ukudla okusanhlamvu njengengxenye yokudla kungase kuhlotshaniswe nengozi encishisiwe yezinhlobo ezahlukene zomdlavuza okuhlanganisa i-colorectal, i-gastric, esophageal, ibele, i-prostate (kuma-Afrika aseMelika kanye Abantu baseYurophu baseMelika), umdlavuza wesibindi kanye ne-pancreatic. Kodwa-ke, kungase kungabi khona ukuhlobana okubalulekile phakathi kokudla okusanhlamvu okuphelele kanye nengozi ye-endometrial ne-prostate zomdlavuza kubantu baseDenmark.
Okusanhlamvu kubhekiselwa kukho njengembewu encane, eqinile, eyomile evela ezitshalweni ezinjengotshani ezinganamathela noma zingaxhunyaniswa esihlahleni noma ungqimba lwezithelo. Izinhlamvu ezivuniwe beziyingxenye yokudla kwabantu kusukela ezinkulungwaneni zeminyaka. Lokhu kungumthombo obalulekile wezinhlobonhlobo zezakhamzimba okubandakanya fiber, Amavithamini B afana ne-thiamin, i-riboflavin, i-niacin ne-folate namaminerali afana ne-iron, i-magnesium ne-selenium.
Izinhlobo Ezihlukahlukene Zezinhlamvu
Kunezinhlobo ezahlukahlukene zamabele ezinhlotsheni nakubukhulu obuningi.
Ukudla okuphelele
Izinhlamvu eziphelele ziyizinhlamvu ezingacaciswanga okusho nje ukuthi i-bran yabo negciwane akususwanga ngokugaya futhi izakhi zomzimba azilahlekile ngokucubungula. Izinhlamvu eziphelele ziqukethe zonke izingxenye zokusanhlamvu kufaka phakathi i-bran, igciwane kanye ne-endosperm. Ezinye izibonelo zamabele aphelele zifaka ibhali, ilayisi elibomvuirayisi lasendle, i-triticale, amabele, i-buckwheat, i-bulgur (ukolweni oqhekekile), amabele, i-quinoa ne-oatmeal. Lokhu kungumthombo ongcono wezintambo zokudla, amaprotheni, ama-carbs, izakhamzimba okubandakanya amaminerali afana ne-selenium, i-potassium, i-magnesium, namavithamini e-B nokunye okunempilo, futhi kusetshenziselwa ukwenza ukudla okufana ne-popcorn, isinkwa esivela kufulawa ophelele, i-tortilla (ummbila ama-tortilla), i-pasta, ama-crackers nezinhlobo ezahlukene zokudla okulula.
Izinhlamvu ezihlanjululwe
Ngokungafani nokusanhlamvu okuphelele, okusanhlamvu okusetshenzisiwe kuyacutshungulwa noma kugaywe kususwe kokubili i-bran negciwane kubanikeze ukuthungwa okupholishiwe okunempilo eshalofini enkulu. Inqubo yokucwenga isusa izakhamzimba ezahlukahlukene kanye nemicu yokudla. Ezinye izibonelo zezinhlamvu ezihlanjululwe zifaka irayisi elimhlophe, isinkwa esimhlophe nofulawa omhlophe. Amafulawa okusanhlamvu acolisisiwe nawo asetshenziselwa ukwenza ukudla okuhlukahlukene okubandakanya izinkwa, i-tortilla, i-pasta, ama-crackers, ama-snacks kanye nama-dessert.
Izinzuzo Zezempilo Zokudla Okusanhlamvu Okuphelele
Izinhlamvu eziphelele beziyingxenye yocwaningo isikhashana futhi ososayensi bathole izinzuzo eziningi zezempilo ezinhlamvwini ezigcwele nemikhiqizo ephelele yokusanhlamvu. Ngokungafani nokusanhlamvu okucwengiwe, okusanhlamvu okuphelele kunemicu yokudla kanye nezakhi zomzimba kufaka phakathi imicu yokudla, amavithamini B, kufaka phakathi i-niacin, i-thiamine, ne-folate, amaminerali afana ne-zinc, i-iron, i-magnesium, ne-manganese, amaprotheni, ama-carbohydrate nama-antioxidants afaka i-phytic acid, lignans , i-ferulic acid, nesibabule.
Izinzuzo zempilo ejwayelekile yezinhlamvu eziphelele zifaka:
- Ukwehlisa ingozi yezifo zenhliziyo
- Inengozi yokunciphisa isifo
- Ukwehlisa ubungozi besifo sikashukela sohlobo 2
- Ukulawulwa kwesisindo okungcono
- Kwehliswe ngama-fl ammation
Kunemibuzo eminingi ephathelene nokudla okuvame ukuseshwa kwi-inthanethi kulezi zinsuku ezinjengalezi: “Ummbila / okusanhlamvu okuphelele noma ufulawa ocwengekile (njengokolweni ocwengiwe) itortilla - enempilo kakhulu - enenani lokudla okunempilo - okuqukethwe yi-carbs ku-tortilla ”njalonjalo.
Impendulo icacile. Ukuze sihlale siphilile, ekudleni / ekudleni kwethu kwansuku zonke, kufanele siqale ngokufaka ufulawa owenziwe ngokhula oluhlanjululiwe (njengokolweni ocwengiwe) ngofulawa / okusanhlamvu okuphelele okwaziwa ukuthi kunomsoco futhi kuqukethe i-fiber yokudla, amavithamini B, amaminerali, amaprotheni nama-carbs.
Ukusetshenziswa Kwe-Grain Yonke kanye Nengozi Yomdlavuza
Ukuba ngumthombo omuhle kakhulu wezintambo zokudla kanye nenani eliphakeme lokudla okunempilo, okusanhlamvu okuphelele kube nesithakazelo esikhulu kubaphenyi emhlabeni jikelele. Abaningi babo baphinde bahlola ukuhlangana phakathi kokudla okusanhlamvu okuphelele kanye nobungozi bemidlavuza ehlukene. Ezinye zeqoqo kanye nezifundo zokubuka ezihlobene nalesi sihloko zichazwe ngezansi.
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.
Ukusetshenziswa Kwe-Grain Okuphelele Nemdlavuza We-Digestive Tract
Ucwaningo luhlola ukuhlangana neColorectal, umdlavuza we-Gastric kanye nomdlavuza we-Esophageal.
Ocwaningweni olushicilelwe ngo-2020, abacwaningi baseHenan, eChina bahlole ubudlelwane phakathi kokudla okusanhlamvu okuphelele kanye nengozi yomdlavuza wokugaya ukudla. Ngalokhu bathole idatha ngosesho lwezincwadi ezinqolobaneni ezihlukene kuze kube nguMashi 2020 futhi basebenzise izindatshana ezingama-34 ezibika izifundo ze-35. Kulezi, izifundo eziyi-18 bezinomdlavuza ogqamile, izifundo eziyi-11 zomdlavuza wesisu kanye nezifundo eziyi-6 zomdlavuza womphimbo futhi zibandakanye ababambiqhaza abangu-2,663,278 namacala angama-28,921. (UXiao-Feng Zhang et al, Nutr J., 2020)
Ucwaningo luthole ukuthi uma kuqhathaniswa nalabo abanokudla okuphansi kakhulu okusanhlamvu, ababambiqhaza abathola kakhulu banganciphisa kakhulu umdlavuza we-colorectal, umdlavuza wesisu kanye nomdlavuza we-esophageal. Baphinde bathola ukuthi abantu baseMelika abakhombisanga ukwehla okukhulu komdlavuza wesisu ngokudla okuphelele okusanhlamvu.
Ukutadisha uhlola ukuhlangana neColorectal Cancer
Ocwaningweni olwashicilelwa ngo-2009, abacwaningi, ikakhulukazi abavela eBrazil, bakhomba izifundo eziyi-11 zamaqoqo kanye nenani labahlanganyeli abayi-1,719,590 abaneminyaka ephakathi kwengama-25 nengama-76 ubudala, kusukela emininingwaneni ehlukahlukene kuze kube ngumhla zingama-31 kuZibandlela 2006, ukuhlola ukusebenza kwezinhlamvu ezigcwele ekuvikeleni yomdlavuza obala ngokusekelwe kudatha evela kumibuzo yemibuzo yokudla okuvame kakhulu. Izifundo ezibike ukusetshenziswa kokusanhlamvu okuphelele, imicu yokusanhlamvu okuphelele, noma okusanhlamvu okuphelele kufakiwe ekuhlaziyweni. Ngesikhathi sokulandelela seminyaka eyisi-6 kuya kwengu-16, abantu abayi-7,745 baba nomdlavuza wobala. (P Haas et al, Int J Ukudla iSci Nutriti., 2009)
Ucwaningo luthole ukuthi ukusetshenziswa okuphezulu kwezinhlamvu ezigcwele (esikhundleni sezinhlamvu ezihlanjululwe njengokolweni ocwengile) kungahle kuhlotshaniswe nengozi encishisiwe yokuthola umdlavuza obala.
Tadisha uhlola ukuhlangana ne-Gastric Cancer
- Ocwaningweni olushicilelwe ngo-2020, abacwaningi baseJinan University, eChina, bahlole ubudlelwano phakathi kokudla okusanhlamvu okuphelele kanye nengozi yomdlavuza wesisu esisuselwa kwimininingwane etholwe ezifundweni eziyi-19 ezitholwe ngosesho lwezincwadi kumininingwane yolwazi efana nePubMed, Embase, Web of Science, the ICochrane Library kanye nemininingwane yolwazi yamaShayina. Ucwaningo luthole ukuthi ukudla kakhulu okusanhlamvu okuphelele kungavikela umdlavuza wesisu. Kodwa-ke, bathole ukuthi ukusetshenziswa kwezinhlamvu ezihlanjululwe (njengokolweni ocwengiwe) kungakhuphula ubungozi bomdlavuza wesisu, ngengozi inyuke ngokwanda kokudla okusanhlamvu okucwengileko. (UTonghua Wang et al, Int J Food Sci Nutriti., 2020)
- Ocwaningweni olwanyatheliswa ngo-2018, abacwaningi baseSichuan University, e-Chengdu, eChina bathola idatha ngokusesha izincwadi kolwazi olufana ne-PubMed, EMBASE, Web of Science, MEDLINE, kanye ne-Cochrane Library kuze kube ngu-Okthoba 2017 okubandakanya ababambiqhaza abangu-530,176, ukuze bahlole ukuhlotshaniswa okuphakathi kokusanhlamvu, okugcwele, noma okucolisisiwe kanye nengozi yesisu umdlavuza. Ucwaningo luthole ukuthi ukudla okusanhlamvu okuphelele nokuncane okucolisisiwe (njengokolweni ocolisisiwe), kodwa hhayi ukudla okusanhlamvu kungase kunciphise ingozi yomdlavuza wesisu. (U-Yujie Xu et al, Food Sci Nutr., 2018)
Tadisha uhlola ukuhlangana ne-Esophageal Cancer
Ocwaningweni olwashicilelwa ngo-2015, abacwaningi abavela eNorway, eDenmark naseSweden bahlole ubudlelwane phakathi kokudla okusanhlamvu okuphelele kanye nengozi yomdlavuza wokuqunjelwa. Ukuhlaziywa kusetshenziswe idatha yokuvama kokudla okuvela ocwaningweni lweqembu le-HELGA, isifundo esizoba seqembu eliqukethe ama-cohorts ama-3 INorway, iSweden neDenmark ngamalungu ayi-113,993, kufaka phakathi amacala ayi-112, kanye nesikhathi sokulandelela seminyaka eyi-11. Ucwaningo luthole ukuthi uma kuqhathaniswa nalabo abanokudla okuphansi kakhulu okusanhlamvu, ababambiqhaza abaphezulu kakhulu banciphise i-45% yomdlavuza we-esophageal. (UGuri Skeie et al, Eur J Epidemiol., 2016)
Ucwaningo luphethe ngokuthi ukusetshenziswa okusanhlamvu okuphelele, ikakhulukazi kubandakanya ukolweni ogcwele okusanhlamvu ekudleni, kunganciphisa ubungozi besifo somdlavuza we-esophageal.
Ukusetshenziswa Kwe-Grain Yonke kanye Nengozi Yomdlavuza We-Pancreatic
Ocwaningweni olushicilelwe ngo-2016, abacwaningi abavela eChina bathola idatha ngosesho lwezincwadi ezinqolobaneni ezifana ne-PubMed, Embase, Scopus kanye nemininingwane yolwazi yomtapo wolwazi waseCochrane esikhathini esisukela ngoJanuwari 1980 kuya kuJulayi 2015 okwakufaka phakathi izifundo eziyi-8, ukuhlola ubudlelwane phakathi kokusanhlamvu okuphelele ukusetshenziswa kanye nomdlavuza wepancreatic ingozi. Ucwaningo luthole ukuthi ukudla kakhulu okusanhlamvu okuphelele kungahle kuhlotshaniswe nengozi encishisiwe yomdlavuza we-pancreatic. Kodwa-ke, abacwaningi baphakamise ukuthi kwenziwe izifundo eziningi ukuze kuqinisekiswe ukuthi lokhu okutholakele kuqinile. (Qiucheng Lei et al, Medicine (Baltimore)., 2016)
Ukusetshenziswa Kwenhlamvu Yonke Nengozi Yomdlavuza Webele
Ocwaningweni olushicilelwe ku-2018, abacwaningi abavela eChina nase-US bathole imininingwane ngosesho lwezincwadi ezinqolobaneni ezinjengePubMed, Embase, Cochrane library yolwazi, kanye neGoogle Scholar kuze kube ngu-Ephreli 2017 obekubandakanya izifundo eziyi-11 neqembu eline-4 kanye nezifundo eziyi-7 zokulawulwa kwamacala ezibandakanya Abahlanganyeli abangu-1,31,151 kanye namacala omdlavuza webele we-11,589, ukuhlola ubudlelwane phakathi kokudla okusanhlamvu okuphelele kanye nengozi yomdlavuza webele. (UYunjun Xiao et al, Nutr J., 2018)
Ucwaningo luthole ukuthi ukudla kakhulu okusanhlamvu okuphelele kunganciphisa ingozi yomdlavuza webele. Kodwa-ke, njengoba le nhlangano ibonwa kuphela ezifundweni zokulawulwa kwamacala kepha hhayi izifundo ezihlangene, abacwaningi baphakamise izifundo ezengeziwe zamaqoqo amakhulu ukuqinisekisa lokhu okutholakele.
Ukusetshenziswa Kwe-Grain Yonke kanye Nengozi Yomdlavuza we-Endometrial
Ocwaningweni olushicilelwe ngo-2012, abacwaningi bahlole ubudlelwano phakathi kokudla okusanhlamvu kanye nokudla okune-fiber fiber kanye nomdlavuza we-endometrium besebenzisa imininingwane yemibuzo etholakala kuDanish Diet, Cancer kanye ne-Health cohort Study kubandakanya nabesifazane abangama-24,418 abaneminyaka engama-50-64 ababhalisiwe phakathi I-1993 ne-1997 lapho i-217 yayo yathola umdlavuza we-endometrium. (UJulie Aarestrup et al, Umdlavuza weNutr., 2012)
Ucwaningo alutholanga ukuhlangana phakathi kokudla okusanhlamvu okuphelele noma ifayibha yokudla kanye nesigameko somdlavuza we-endometrium.
Ukusetshenziswa Kwe-Grain Okuphelele Nengozi Yomdlavuza We-Prostate
- Ocwaningweni olushicilelwe ngo-2011, abacwaningi bahlole ubudlelwano phakathi kokudla okusanhlamvu okuphelele kanye nomdlavuza wendlala yesinye besebenzisa imininingwane yemibuzo etholakala kuDanish Diet, Cancer and Health cohort Study ebandakanya abesilisa abangama-26,691 abaneminyaka ephakathi kuka-50 no-64. Ngesikhathi sokulandelwa okulingene kweminyaka eyi-12.4, kwabikwa inani lamacala womdlavuza wendlala yesinye i-1,081. Ucwaningo luthole ukuthi ukutholakala okuphezulu kwemikhiqizo ephelele noma ethize okusanhlamvu kungenzeka kungahlotshaniswa nengozi yomdlavuza wendlala yabesilisa kubantu baseDenmark abaneminyaka yobudala ephakathi. (URikke Egeberg et al, Umdlavuza Ubangela Ukulawulwa., 2011)
- Ocwaningweni olwashicilelwa ngo-2012, abacwaningi bahlola ubudlelwano phakathi kokudla okusanhlamvu okuphelele kanye nobungozi bomdlavuza wesibeletho kwabangu-930 baseMelika baseMelika kanye nabangu-993 baseMelika baseMelika esifundweni esizinze kubantu, esifundweni esibizwa ngeNorth Carolina-Louisiana Prostate Cancer Project noma iPCAP Study. Ucwaningo luthole ukuthi ukudla okusanhlamvu okuphelele (ngokungafani nokusanhlamvu okucwengiwe njengokolweni ocwengiwe) kungahle kuhlotshaniswe nengozi encishisiwe yomdlavuza wesibeletho kubantu base-Afrika baseMelika nase-European American. (UFred Tabung et al, Prostate Cancer., 2012)
Ukusetshenziswa Kwenhlamvu Yonke Nengozi Yomdlavuza Wesibindi
Ocwaningweni olushicilelwe ngo-2019, abacwaningi bahlole ukuhlangana phakathi kokudla okusanhlamvu okuphelele kanye nengozi yomdlavuza wesibindi besebenzisa imininingwane esekelwe kuhlu lwemibuzo etholwe kubahlanganyeli abangu-1,25455 okuhlanganisa nabesifazane abangama-77241 namadoda angama-48214 aneminyaka yobudala engama-63.4 emaqenjini ama-2 wezempilo yabahlengikazi. Ucwaningo kanye Nocwaningo Lokulandela Ochwepheshe Bezempilo Ebantwini Abadala base-US. Ngesikhathi sokulandela isilinganiso seminyaka engama-24.2, isibindi esingu-141 umdlavuza amacala ahlonziwe. (Wanshui Yang et al, JAMA Oncol., 2019)
Ucwaningo luthole ukuthi ukwanda kokudla okusanhlamvu okuphelele (esikhundleni sezinhlamvu ezihlanjululwe njengokolweni ocwengile) futhi mhlawumbe ne-cereal fiber ne-bran njengengxenye yokudla kungahle kuhlotshaniswe nengozi encishisiwe yomdlavuza wesibindi phakathi kwabantu abadala e-United States.
Isiphetho
Okutholwe ocwaningweni oluningi lokuhlola kusikisela ukuthi, ngokungafani nokudla okusanhlamvu okucolisisiwe (njengokolweni ocolisisiwe), ukudla okusanhlamvu kungase kuhlotshaniswe nengozi encishisiwe yomdlavuza ohlanganisa i-colorectal, i-gastric, esophageal, ibele, i-prostate (kubantu base-Afrika baseMelika nabaseMelika baseYurophu. ), isibindi kanye nama-pancreas zomdlavuza. Kodwa-ke, ucwaningo olwanyatheliswa ngo-2012 alutholanga noma yikuphi ukuhlangana phakathi kokudla okusanhlamvu okuphelele kanye nobungozi be-endometrial kanye ne-prostate cancers kubantu baseDenmark.
Ukuze uhlale uphilile futhi wehlise ingozi yomdlavuza, umuntu kufanele aqale ukufaka esikhundleni sezinkwa kanye ne-tortilla eyenziwe ngofulawa ocwengile (njengokolweni ocwengiwe) ekudleni / ekudleni kwethu kwansuku zonke nalawo enziwe ngezinhlamvu ezigcwele njengokolweni, i-rye, ibhali nommbila, okungukuthi ucebile nge-fiber yokudla, amavithamini B, amaminerali, amaprotheni nama-carbs. Kodwa-ke, khumbula ukuthi, ngenkathi okusanhlamvu okuphelele kubhekwa njengokuphilile futhi kungumthombo oyisisekelo wemicu, ama-b-vithamini, amaprotheni kanye ne-carbs, ukudla okwenziwe ngofulawa ophelele wezinhlamvu noma i-corn tortilla kungahle kungalungeli abantu abanobuzwela be-gluten futhi abacasulayo isifo samathumbu (IBS).
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.