Ukudla okuvimbela umdlavuza

-Delile

• 1. Broccoli
• 2. Utamatisi usoso
• 3. Imifino ka-beet ne-purple
• 4. I-nut yaseBrazil
• 5. Itiye eliluhlaza
• 6. Soy
• 7. Izinhlanzi zasolwandle

Kukhona ukudla okuningana okungafakwa nsuku zonke, ngezindlela ezahlukahlukene, ekudleni futhi okusiza ukuvikela umdlavuza, ikakhulukazi izithelo nemifino, kanye nokudla okunothe ku-omega-3 kanye nase-selenium.

Isenzo sokulwa nomdlavuza kulokhu kudla kungenxa yokuthi zinamandla amakhulu e-antioxidant emzimbeni, zivikela amaseli ekulimaleni okubangelwe ama-radicals amahhala ngokubambezela noma ngokuvimbela uketshezi lwawo, ngaphezu kokuvimbela ukuguquka kwe-DNA yamaseli kuvuna ukwakheka kwezimila.

Okunye ukudla okungasiza ekuvikeleni umdlavuza, noma nini lapho kufakwa ekudleni okunempilo nokuhlukahlukene futhi kuhlotshaniswa nemikhuba yokuphila enempilo, yilokhu:

1. Broccoli

I-Broccoli icebile ngama-sulforaphanes nama-glucosinolates, izinto ezisebenza njengama-antioxidants, zivikela amaseli ekushintsheni kwe-DNA ngesikhathi sokuphindaphindwa kwawo. Lokhu kudla kusiza nasekulawuleni i-apoptosis, okuwukufa okuhleliwe kwamaseli, lapho anokukhubazeka noma ushintsho ekusebenzeni kwawo.

Ngaphezu kwe-broccoli, eminye imifino nayo icebile kulezi zinto, njengekholifulawa, iklabishi, amahlumela aseBrussels, i-arugula netheniphu, futhi kunconywa ukuthi izinsiza ezi-5 noma ngaphezulu zale mifino zidliwe ngesonto.

Olunye ucwaningo lwesayensi lukhombisa ukuthi ukusetshenziswa kwalokhu kudla kunganciphisa ubungozi bezinhlobo eziningana zomdlavuza, ikakhulukazi isisu, amaphaphu, ikholoni nomdlavuza webele.

2. Utamatisi usoso

Utamatisi ucebile nge-lycopene, enye yama-antioxidants anamandla kakhulu emzimbeni futhi enomphumela ofakazelwe kakhulu ekuvimbeleni umdlavuza, ikakhulukazi kumdlavuza wendlala yabesilisa.

I-Lycopene itholakala ngobuningi ku-tomato sauce, eno-55.45 mg we-lycopene ngamagremu ayi-100, ngokungafani notamatisi ongavuthiwe, one-9.27 mg, nejusi yetamatisi, ene-10.77 mg ye-lycopene, ngaphezu kokuthi ukumuncwa kwe-lycopene kuphakeme lapho utamatisi uphekiwe.

ILycopene iyi-carotenoid eqinisekisa umbala obomvu ekudleni okufana notamatisi, ugwava, ikhabe, i-persimmon, upopo, ithanga nopelepele obomvu. Bheka ezinye izinzuzo zotamatisi.

3. Imifino ka-beet ne-purple

Imifino eluhlaza okwesibhakabhaka, ebomvu, epinki noma eluhlaza okwesibhakabhaka icebile ngama-anthocyanins, izinto ezisebenza njengama-antioxidants futhi ezivikela i-DNA yamaseli ekuguqulweni, ngaphezu kokufaka imiphumela elwa nokuvuvukala kanye ne-prebiotic emzimbeni.

Lezi zinto zikhona ekudleni okufana neklabishi elibomvu, u-anyanisi obomvu, isitshalo seqanda, isithombo, ama-beet, kanye nezithelo ezifana ne-açaí, okusajingijolo, amajikijolo, i-blueberry, i-strawberry, i-cherry, i-grape ne-plum.

4. I-nut yaseBrazil

Amantongomane aseBrazil acebile nge-selenium, isakhi somzimba esisebenza emzimbeni njenge-anti-inflammatory futhi njengesikhuthazi samasosha omzimba, sibamba iqhaza ezinhlelweni eziningi ezithuthukisa ukusebenza kwamaseli nokukhiqizwa kwamandla emzimbeni. Ngaphezu kwalokho, le minerali inomphumela wokulwa ne-antioxidant emzimbeni, uvimbela ukwakheka kwama-radicals wamahhala.

Ngaphezu komdlavuza webele, i-selenium iyasiza ekuvikeleni umdlavuza wesibindi, i-prostate kanye nesinye, futhi ikhona nasekudleni okufana nenyama, izinkukhu, i-broccoli, u-anyanisi, u-garlic, ikhukhamba, iklabishi kanye nokudla kwasolwandle.

5. Itiye eliluhlaza

Itiye eliluhlaza licebile kumakhemikhali e-phenolic, ikakhulukazi ama-flavonoids namakhathekini, asebenza njengama-antioxidants kanye nama-anti-inflammatories, avuselela i-cell apoptosis, okuwukufa okuhleliwe kwamaseli okuletha ushintsho ekusebenzeni kwawo.

Ngaphezu kwalokho, ama-catechins nawo abonakala ehlisa ukwanda kwemithambo yegazi, anciphisa ukukhula kwesimila, evimbela izinhlobo ezahlukahlukene zomdlavuza, ikakhulukazi i-prostate, amathumbu, isifuba, amaphaphu, i-ovary nesinye.

AmaCatechins akhona netiye eliluhlaza netiye elimhlophe, ezitholakala esitshalweni esifanayo netiye eliluhlaza, i- UCamellia sinensis. Bona ezinye izinto zetiye eliluhlaza nokuthi ungayilungisa kanjani.

6. Soy

I-Soy nezithako zayo, ezifana ne-tofu nesiphuzo se-soy, kunothile ezintweni ezibizwa nge-phytoestrogens, efana ne-estrogen, i-hormone ngokwemvelo ekhiqizwa ngabesifazane kusukela ebusheni.

Ngakho-ke, ama-phytoestrogens ancintisana ne-hormone yomzimba, edala ukulinganisela okungcono kwamahomoni, evimbela ukuthuthukiswa kwamangqamuzana omdlavuza. Icebo elibalulekile lokuthola lezi zinzuzo ukukhetha ukusebenziswa kwesoya ephilayo, ekhiqizwa ngaphandle kwezibulala-zinambuzane nezithasiselo zokudla.

Kodwa-ke, kubalulekile ukuthi sisho ukuthi abantu abasengozini enkulu yomdlavuza webele noma wokuthuthukisa izimila ezincike ku-estrogen kufanele bagweme ukudla okunothe kuma-phytoestrogens, ngoba ezinye izifundo ziphakamisa ukuthi ukusetshenziswa kwalolu hlobo lokudla kungashukumisa ukukhula kwalolu hlobo ukudla. uhlobo lwesimila kubantu abasengozini.

7. Izinhlanzi zasolwandle

Izinhlanzi zamanzi anosawoti, njenge-tuna, ama-sardine ne-salmon, zicebile ku-omega-3, amafutha anempilo asebenza njenge-anti-inflammatory emzimbeni. Ngaphezu kwalokho, inhlanzi iqukethe novithamini D, oxhumene nokulawulwa okungcono kwamahomoni nokuvinjelwa komdlavuza webele, wekoloni nowesikhumba. Funda kabanzi ngokubaluleka kukavithamini D.