Isu tose tinoziva kuti kuti tive neutano tinofanira kufarira mimwe miriwo. Asi waiziva here kuti mimwe miriwo inokunda iwe kupfuura vamwe? Kana iwe uchida kudya kunotakura chironga chekudya, kuwedzera mimwe michero yakakura mumunda wako. Haisi ivo chete vanozivikanwa semasimba ekurwisa kenza, asi kushandiswa kwavo kwakabatanidzwa nekuderedza dambudziko rehutano hwehutano nekuwedzera kwenguva refu.
Ichi chikonzero chiri mumiti yakasiyana-siyana ye phytochemicals inowanikwa mumiti yemupulisa.
Iyo Moyo Health Benefits yeCruciferous Vegetables
Uchapupu hunoratidza kuti miriwo inonzi cruciferous ine simba rekushandura simba rekunyora kwechinyorwa, chinonzi Nrf2, mukati memukisi yese yemuviri wedu. Iyi protein inokurudzira kugadzirwa kwemuviri wedu we antioxidant enzymes iyo inodzivirira pakurwisana. Nrf2 inoshanda nekusunga zvakasiyana-siyana zviripo mumagenesi anonzi Antioxidant Response Element (ARE). Pamberi pehumwe phytochemicals, Nrf2 inofamba ichienda kune nucleus yesero iyo inokonzera kuti sero kubudisa masikirwo emasikirwo edziviriro uye kudzivirira pakurwisana nekudzivirira nekushushikana mupfungwa, chikonzero chinozivikanwa chepfungwa yehutano.
Zvidzidzo zvakaratidza kuti isothiocyanates, yakabva pamurairo we cruciferous, inoshandisa Nrf2, iyo inobvisa kuvhiringidzika kwemazwi uye kushushikana kwehutachiona mumagetsi ekupedzisira, kunodzivisa kukwegura kwemuti mutsara.
Imwe yakagadziriswa ne isothiocyanate sulforaphane, Nrf2 inoderedzawo basa rekutevedza mamolekemu pane endothelial seganda pamusoro pekudzivirira kusungira kwemasero ekuvhiringidza uye nokudaro kukanganisa hutachiona hweatrosclerotic plaque.
The Anti-Cancer uye Mirefu Yakazara
Vatsvakurudzi vanotsvaga kudya, mararamiro emararamiro, uye nhoroondo dzezvokurapa zvevanhu 134 000 varume nevakadzi vechiChinese vakawana kusangana pakati pekushandisa zvakanyanya miti yemukorofiti uye kuderedzwa kwengozi yekufa kubva kuhutano hwemwoyo uye zvinokonzera.
Idzo yegore ra2011 yakataura zvakare kuwedzera kwenguva refu pakati pevaya vaidya kudya kwakapfuma mumiti yemu cruciferous.
Zvimwe zvidzidzo zvekucherechedza zvakaratidza kufanana kwakadaro mumakwenzi emuchinjiifer anokwanisa kudzivirira kurwisa kenza. Semuyenzaniso:
- Zvitatu zvitatu zvemuchinjikwa zvinoshandiswa pavhiki zvakabatanidzwa ne 41% kuderedza kenza yekenza yeprostate.
- Chimwechete kana zvakawanda zvinoshandiswa kabichi pavhiki zvakabatanidzana ne 38% kubva muhutachiwana hwehutachiona hwepancreatic
- Rimwe kushanda pazuva re cruciferous mishonga rakabatana nekuderedza mukana wekenza yemazamu inopfuura 50 muzana
Idya Miriwo Inobatsira Zuva Nezuva
Ndinotenda kuti miriwo inotevera inokosha kuti utano hwakanaka uye kukurudzirwa kwehupenyu hurefu:
- Arugula
- Bok choy
- Broccoli
- Broccoli rabe
- Broccolini
- Brussels inomera
- Cabbage
- Koliflower
- Collards
- Horseradish
- K ale
- Kohlrabi
- Mustard greens
- Radish
- Red cabbage
- Rutabaga
- Turnips
- Turnip greens
- Watercress
Ramba Uine Utano, Idya Cruciferous
Iyo yakasiyana-siyana antioxidants inowanikwa mumimiriro inonzi cruciferous inokwanisa kugadzirisa mahomoni evanhu, inogadzirisa mafungiro, uye inodzivirira mishonga inouraya kubva pakisunga kuDNA yevanhu, kudzivirira utachiona kubva pakukonzera DNA kukuvadza kunogona kukonzera kenza. Ini ndinosanganisira hupenyu hwakawanda-hunosimudzira miriwo ye cruciferous, zvose zvakasvibiswa uye zvisinganyanyi kubikwa muzvokudya zvangu zuva nezuva uye iwe unofanirawo, zvakare.
Basa rangu nderokuzivisa uye kukurudzira vanhu kuti vabudirire hutano huri nani nekuita kuti itadze kunakidza, zvakare.
Sources
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Han SG, Han SS, Toborek M, Hennig B. EGCG inodzivirira magumo endothelial pamusoro pePCB 126-inokonzerwa nekuputika kuburikidza nekudziviswa kweAARR uye kuiswa kweNrf2-regulated genes. Toxicol Appl Pharmacol 2012, 261: 181-188.
Huang CS, Lin AH, Liu CT, et al. Isothiocyanate inodzivirira kusakanganiswa kweLDL-induced endothelial kudzvinyirira neupregulating Nrf2-dependent antioxidation uye kudzvinyirira NFkappaB kushandiswa. Mol Mishonga Yezvokudya Nhasi 2013, 57: 1918-1930.
Zakkar M, Van der Heiden K, Luong le A, et al. Kushanda kweNrf2 mumagetsi ekupedzisira kunodzivirira maseroti kubva mukuratidzira nyika inopisa simba. Arterioscler Thromb Vasc Biol 2009, 29: 1851-1857.
Zhang X, Shu XO, Xiang YB, et al. Cruciferous yemiti yemidziyo inosanganiswa nehuwandu huwandu hwehuwandu uye hutano hwehutano hwehutano. Am J Clin Nutritio 2011, 94: 240-246.