Zvidzidzo Pedza Kuderedza Kanzerwe neMwoyo Matambudziko Njodzi
Glucosinolates is sulfur-containing compounds inowanikwa mumiti yemupulisa. Aya ndiwo mimwe miriwo yakaita broccoli , mbeu dzeBrussels , uye kare dzine ruzivo rwekunwa kunorwadza uye kunhuwirira kunhu.
Kana aya ndiwo marudzi ezvokudya iwe unosundira kunze patafura yako, iwe uri kurasikirwa pane zvimwe zvakanakisisa zvakakosha. Kunze kwekuzara nemavhithamini, zvicherwa, uye fiber, glucosinolate-containing foods inopa rubatsiro runogona kuwedzera kusvika mukudzivirira zvirwere zvakakomba kusanganisira kenza.
Kudzokorora Uchapupu
Apo iwe uchidya miriwo ye cruciferous yakaita broccoli, i-glucosinolates iri mukati mayo inoputsika muzvikamu zvinonzi metabolites. Metabolite ndiyo zvinhu zvinowanzoitika zvinokanganisa kufamba kwemasabetism uye zvinokonzera kushandiswa kwevamwe enzymatic reaction.
Muchiitiko cheglucosinolates, metabolites ine mushonga unorwisa mabhakitiriya-akafanana nekubatsira kubvisa bhakitiriya, hutachiona, uye hutachiona hwehutachiwana mumatumbo uye zvimwe zvikamu zvemuviri. Tsvakurudzo dzakawanda dzangobva kuitika dzakaratidza zvakare kuti kudya kunodzwa mumiti yemupulisa kunogona kuderedza ngozi yako yemamwe makondombera. Pakati pehuchapupu:
- Kuongorora kwakaitwa muna 2009 kwakarongedzwa neCancer Cancer Institute yakarongedza zvidzidzo zvepademiological makumi matatu nemakumi matatu kusvika muhutano pakati pehutachiona hwekudya uye yemapapu inonzi cruciferous uye yakagumisa kuti kudyiwa kwepamusoro kunogona kuderedza ngozi yacho kubva kune 17 kusvika kune 23 muzana.
- Chidzidzo che2012 kubva kuDhipatimendi reEpidemiology paIni Institute of Pharmacological Research muItaly yakataura zvakare kuti kudya kweprisiferous nguva dzose kwakapiwa pakati pe 17% uye 23 muzana kuderedzwa muhutano hwemakumbo, mazamu, impso, esophageal, uye oropharyngeal (muromo uye nehuro) kanzira.
Vakawanda vanodavira kuti iyo indole-3-carbinol, iyo inosunungurwa muhurongwa apo glucosinolate-ine zvokudya inodyiwa, inogona kuva chinhu chikuru kune izvi.
Kunyange zvazvo zvishoma zvishoma, dzimwe tsvakurudzo dzakaratidza kuti miti ye cruciferous inogona kubatsira kudzivirira zvirwere zvepfungwa zvakadai sekurwadziwa kwepfungwa uye chirwere.
Raw vs. Cooked Cruciferous Vegetables
Kana iwe uri kudya zvakasiyana-siyana zvemavara machena, mashizha ane mashizha, iwe watototanga glucosinolates muzvokudya zvako. Pakati pemiriwo yakakura inowanzowanikwa pazvitoro mashefu ndeyokuti:
- Broccoli
- Cabbage
- Brussels inomera
- Arugula
- Koliflower
- Kale
- Bok choy
- Rutabaga
- Collard greens
- Radishes
- Mustard greens
- Horseradish
Nezvo izvo zvataurwa, kudya kunowanikwa mune zvekudya izvi hakureve kuti iwe uri kuwana zvakanakisisa yepamusoro glucosinolates. Izvo ndeyokuti kubika miriwo kunogona kuparadza enzyme, inozivikanwa seyangurosinase, iyo inobatsira kuchinja glucosinates mumunhu wemetabolites. Nepo izvi zvisingabvisi zvachose zvakakosha zvekudya miriwo ye cruciferous, hazvigone kubatsira asi kunonyadzisa zvikuru.
(Kune rumwe rutivi, kubika miriwo kunogona kuvandudza zvimwe zvipo zvekudya zvakasanganiswa ne glucosinolates.)
Kuti uwedzere mararamiro ekudya zvokudya zve cruciferous, funga zvinotevera :
- Gadzirai zvimedu tsvuku tsvuku mubhadhi yehuwandu nekuwedzerwa kwemavara.
- Nokukurumidza blister bhurter mumwe munhu anokura mashizha mumoto unopisa uye unokanda mumashizha.
- Idya tsvina yakasviba pane kuibvumira kuti iite macarate mu-acidic apfeke (iyo yekupedzisira iyo ndiyo mafomu ekubika).
- Kurumidza kufambisa-frying bok choy kana yemasitadhi michero inobatsira kuchengetedza zvakawanda zvezvokudya zvinovaka muviri.
- Edza kudya mborocco yakasvibirira, radish, uye cauliflower sekrudité ine dip yogurt.
- Yakagadzirirwa newaini itsva inoshandiswa pamusoro pezvokudya panzvimbo yekushandisa shanduro dzakagadziriswa kana kuigadzira munguva yekubika.
> Sources:
> Bosetti, C .; Filomeno, M .; Riso. P. et al. "Cruciferous mishonga uye kenza ngozi mucheteredzwa wezvinyorwa-kuongorora zvidzidzo." Ann Oncol. 2012; 23 (8): 2198-203. DOI: 10.1093 / annonc / mdr604.
> Lam, T .; Gallicchio L .; Boyd, K. et al. "Cruciferous yemidziyo yekushandisa uye mungozi wekenza yemapapu: kuongorora kwakarongeka." Cancer Epidemiol Bio Prev. 200; 18 (1): 184-95. DOI: 10.1158 / 1055-9965.EPI-08-0710.
> Pollack, R. "Kubudirira kwemavara mashizha uye cruciferous yemiti kunotanga kuitika kwehutano hwemwoyo: Meta-analysis." JRSM Cardiovasc Dis . 2016; 5: 2048004016661435. DOI: 10.1177 / 2048004016661435.