Ubungakanani Bokufumana I-Cancer-Fighting Power of Your Favorite Fruits
I-jury isaphumile ukuba ingaba nokuba neenkonzo ezininzi zeziqhamo imihla ngemihla kuya kunceda ukunciphisa umngcipheko wesifo somhlaza okanye ukunqanda ukuphindaphinda . Kodwa, akungabazeki ukuba isiqhamo, ngokukodwa isithelo esitsha, silungele impilo yakho.
Izinzuzo zezeMpilo
Iintlobo zivela ngemibala emininzi, imilo, kunye namaqabunga. Ukutyelela umrhwebi wakho wasekuhlaleni, isivini sesityalo, okanye ivenkile, kwaye uphuze kwiintlobo zeziqholo, imibala kunye nee-hues.
Ukulinywa kwizityalo ezaneleyo ukufumana iikomityi enye neyesigxina ngosuku kunceda ukunciphisa ingozi yezifo ezingapheli kunye nomhlaza, ngokwe-USDA. Ngaphezu koko, ukutya okunempilo okubandakanya ukukhethwa okucebileyo kweziqhamo kunye nemifuno kunceda i-ward yesifo senhliziyo, uxinzelelo lwegazi oluphezulu, uhlobo lwe-2 lweswekile , iigciwane zamatye, kunye neekresela zomlomo, isisu kunye ne-colon.
Iingcali zisitshela ukuba ukukhetha iziqhamo esiyidlayo kunokulula kwaye kulula. Khetha nje umbala wombala. Imibala ejulile kwiziqhamo ezahlukeneyo (kunye nemifuno) idlalwa ngamaxesha athile anokunceda ukulwa nomhlaza.
Amanzi
Iintlobo zinemivuzo eninzi yokutya. Ziqukethe i-fiber diet, i-phenols, i-antioxidants, i-folic acid kunye ne-vitamin C. Ziye ziphantsi kweoli, iekhalori kunye ne-sodium. Musa ukukhathazeka ngokuphakamisa i-cholesterol yakho xa udla isithelo-ayinayo. Ngokukodwa, izixhobo eziphilileyo kwiziqhamo ziquka:
- I-fiber ye-dietary: Iintlobo ezitsha kunye nezomileyo ziwumthombo omuhle wefayibha yokutya. Ngoxa uhlamba kwi-salari-cranberry-isaladi, ulahla i-cholesterol yakho, unciphisa ingozi yesifo senhliziyo, kwaye ugcine indlela yakho yokutya isonwabile. I-Fiber kwisiqhamo inceda ukunciphisa ukutyunjwa kunye ne- diverticulosis ngelixa kukunika loo mvakalelo yokuzaliseka okukunceda ukuba unciphise ukutya ngokutya.
- I-Phenols: Yenza i-orange okanye udibanise i-lemon uze uphuze i-citrus--phenols i-citrus ama-compounds ahambileyo avela kwioli efunekayo yeziqhamo. Izibonelelo aziyekanga kwivumba elincomekayo, nangona kunjalo, ngenxa yokuba ama-phenols aneendawo ezinamandla zokulwa ne-antiseptic kunye ne-antibacterial properties. Ezi zixhobo eziqholiweyo zinokusebenza njengendlela yokuvuselela iimbilini kunye nokuvuselela izifo zamagciwane.
- I-antioxidants: I- antioxidants yinkampani ekhusela okanye yokunciphisa umonakalo we-oxidative obangelwa yi- radicals yamahhala , ngaloo ndlela ukukhusela umonakalo othile weseli. I-Antioxidants inokukunceda ukukhuthaza impilo entle kwintliziyo yakho, ubuchopho kunye namehlo ngokunciphisa inkqubo yokuguga ngokwemvelo.
- I-aclic Folic: i- folic acid, okanye i-folate, iyimfuneko kwimveliso yeeseli ezibomvu zegazi, ezithwala oksijini kuwo wonke umzimba wakho. Ezi iiseli nazo zisusa iimveliso zerkunkuma kwiifomthi zakho. Abafazi nabasetyhini be-Premenopausal abahlala kwiinyanga zokuqala ezintathu zokukhulelwa badinga ukubonelelwa ngokwaneleyo kwintando. Ukutya iziqhamo kunye nemifuno ephakamileyo kwi-folate, okanye ukuthatha izongezelo ze-folic acid, kunceda ukunciphisa ingozi yomntwana wakho weziphene ze-neural, spina bifida, kunye ne-anencephaly njengoko zikhula kwisibeleko sakho.
- I-Potassium: Unokuthatha i-potassium njengesongezelelo, kodwa kuyonwaba ngakumbi ukunandipha intlahlela yezithelo eziphezulu kwi-potassium, njengebhanana, iifununu, iiperesi ezomileyo kunye nama-apricot, i-cantaloupe kunye ne-honeydew melon. Ijusi ye-prune kunye nejusi ye-orange nayo imithombo emihle ye potassium. Ezi ziqhamo zinokukunceda ukugcina uxinzelelo lwegazi kwindawo ephilileyo. Isenzo se-electrolyte se-potassium sinceda ukugcina imisipha yakho iphilile ngokugcina amaqondo amnandi kunye nokuncedisa imetabolism yakho.
- I-Vitamin C: Akunjalo nje ngama-oranges okanye ezinye izithelo ze-citrus, i-vitamin C ibalulekile kuzo zonke izicubu zomzimba wakho. I-Vitamin C incedisa ukukhula kunye nokulungiswa kwezicubu, kunceda ukuphulukisa amanxeba kunye namanxeba, kwaye igcina amazinyo akho kunye namazinyo eziphilileyo.
Iziqhamo ezinamandla
Ukongeza kwizondlo ezingasentla, izityalo ezininzi zingadlala indima ekukhuseleni umdlavuza okanye kunyango ngoku:
- Iimpembelelo zePhenolic: Iimpawu zendalo zemvelo ziye zakhangela umdlavuza ixesha elide kunye neziphumo zabo zokunciphisa umdlavuza (ukunciphisa umhlaza) kunye ne-chemotherapeutic (unyango lomhlaza). Ezi zinto zibonakala zinefuthe ngqo kwi-cell cycle progress, kwaye iindidi ezininzi ze-phenolic compounds zifunyenwe ukuvimbela ukwandisa (ukukhula) kwamanye amagciwane.
- Umsebenzi we-Antioxidant: Njengoko uxinzelelo lwe-oxidative lungabangela umonakalo kwizinto eziphathekayo kwiimaseli ezikhokelela ekuphuhlisweni komhlaza, iziqhamo kunye nomsebenzi wokulwa ne-antioxidant zenza inxaxheba ekunciphiseni umngcipheko. Iziphumo ezininzi ziye zafumanisa ukuba umngcipheko womhlaza uphantsi kubantu abadla izityalo ezininzi. Ekubeni kuneendlela ezininzi ezahlukileyo ezisebenza ngayo i-antioxidants, asiyazi kakuhle indima yabo kwonyango lomhlaza ngeli xesha.
- Iziphumo ezinxamnye ne-Antiproliferative: Iziqhamo ezininzi zibonakala zinezenzo zokulwa nomzimba (ukukhubaza ukukhula) kwiintlobo ezininzi zeeseli zomhlaza.
| Iprohenolic I ziphumo | Umsebenzi we-Antioxidant | Antiproliferative * Amandla |
| I-cranberry | I-cranberry | I-cranberry |
| apile | apile | Ilamuni |
| Imidiliya ebomvu | Imidiliya ebomvu | apile |
| Strawberry, Blueberry, Raspberry | Strawberry, Blueberry, Raspberry | Strawberry, Blueberry, Raspberry |
| Ipanapula | iphitshi | Imidiliya ebomvu |
| Ibhanana | Ilamuni | Ibhanana |
| iphitshi | Ipere | I-grapefruit |
| Ilamuni | Ibhanana | iphitshi |
| orenji | orenji | |
| Ipere | I-grapefruit | |
| I-grapefruit | Ipanapula | * ukuthintela ukusasazeka kweeseli ezibi |
Ukutya I ziqhamo
Ukuze ufumane uncedo oluninzi lomdlavuza kwisiqhamo, yidle olutsha. Kungaba sisiqhamo sonke okanye unokuzama ukucoca okanye ukukhonjiswa kweziqhamo. Iziqhamo ezintsha zifumana uncedo olupheleleyo lwezempilo, ngakumbi kwi-fiber.
Ukuba ufuna enye into elula ngakumbi kunezityalo eziqhambileyo, zama izityalo ezingaphambi kokunquma ezipakishwe kwiikhenki okanye izimbiza ngaphandle kweshukela elongezelelweyo . Iintlobo ezomileyo ziphatheka kwaye ziyafumaneka kwiintlobo ezahlukeneyo kwiindawo zokutya.
Izithelo ezifuthiweyo zingagcinwa ngesandla kwaye zisetyenziswe kwi-smoothies, ii-pie, okanye i-compotes. Iziqhamo ezinobungcipheko kunye nee-juiced, ngokukodwa izitya zamanzi kunye neebhotile, zine-fiber encinci okanye ayikho, kodwa iyanceda.
ILizwi
Iziqhamo azinokuba zizonambitheka nje kuphela, kodwa zipakishe i-punch enamandla njengokutya kokubili okunokunciphisa ingozi yomhlaza wesisu kunye nokutya okunokuthi ukuvimbela ukukhula kwesifo esivele sikhona. Kunokuba ukhethe iziqhamo ezithile, ke, kuninzi ekufuneka ufundwe, ukukhetha iintlobo ezininzi (ezihleko) kunye neziqhamo zokutya kwakho kukubheja phambili kwakho konke. ( Enye into engafanelekileyo i-grapefruit njengoko kukho iingxelo eziphikisanayo malunga nokuba ingaba nokwandisa ingozi yomhlaza webele.)
> Imithombo:
> Jafari, S., Saeidnia, S., noMnu Abdollahi. Indima yeMveli yePhenolic Compounds kwiKhansela yeMopoprevention NgokweMigaqo yeCandelo leSeli. I-Biotechnology yangoku . 2014. 15 (4): 409-21.
> Li, F., Li, S., Li, H. et al. Umsebenzi ongenakuphikisana nomsebenzi weePelisi, iimpembe kunye neMbewu yeZityalo ezi-61. Umbhalo weeNtsebenzo zokutya . 5 (3): 1298-1309.