Izithelo Ezi-12 Ezizuzisayo Zokudla Ngesikhathi Nangemva Kokwelashwa Komdlavuza

-Delile

• Ukukhetha izithelo kulabo abanomdlavuza
• 1. Amajikijolo
• 2. Amawolintshi
• 3. Ubhanana
• 4. Amagilebhisi
• 5. Ama-apula
• 6. Ulamula
• 7. Amapomegranati
• 8. Amajikijolo
• 9. Amapheya
• 10. Amajikijolo
• 11. AmaCherries
• 12. AmaBlackberry
• Okubalulekile

Akuyona imfihlo ukuthi ukudla kwakho kungathinta ingozi yokuba nomdlavuza.

Ngokufanayo, ukugcwalisa ukudla okunempilo kubalulekile uma welashelwa noma welulama umdlavuza.

Ukudla okuthile, kufaka phakathi izithelo, kunamakhompiyutha akhuthaza impilo angahle anciphise ukukhula kwesimila futhi anciphise nemiphumela ethile emibi yokwelashwa ukusiza ukunciphisa umgwaqo wakho wokululama.

Nazi izithelo eziyi-12 ezinhle kakhulu ongazidla ngesikhathi nangemuva kokwelashwa komdlavuza.

Ukukhetha izithelo kulabo abanomdlavuza

Lapho welashwa noma usalulama umdlavuza, ukukhetha kwakho ukudla kubaluleke kakhulu.

Ukwelashwa komdlavuza njenge-chemotherapy kanye ne-radiation kungadala imiphumela emibi eminingi, engaba yimbi kakhulu noma ithuthukiswe yilokho okudlayo nokuphuzayo.

Imiphumela emibi ejwayelekile ye-chemotherapy ne-radiation ifaka (1,):

• ukukhathala
• i-anemia
• isicanucanu
• ukuhlanza
• izinguquko ekudleni
• isifo sohudo
• ukuqunjelwa
• ukugwinya okubuhlungu
• umlomo owomile
• izilonda zomlomo
• ukugxila kahle
• ukuguquka kwemizwelo

Ukugcwalisa ukudla kwakho ngokudla okunomsoco, kufaka phakathi izithelo, kusiza ukunikezela umzimba wakho ngamavithamini, amaminerali, kanye nama-antioxidants kulo lonke ukwelashwa kwakho komdlavuza.

Kodwa-ke, kubalulekile ukuvumelanisa ukukhetha kwakho kwezithelo nezimpawu zakho ezithile.

Isibonelo, izithelo ezihlanjululiwe noma izithelo ze-smoothies ziyindlela enhle uma unenkinga yokugwinya, kanti izithelo ezicebile ku-fiber zingasiza ukukhuthaza ukujwayela uma ubhekene nokuqunjelwa.

Ungase futhi ufune ukugwema izithelo ezithile ngokuya ngezimpawu zakho. Isibonelo, izithelo ezisawolintshi zingacasula izilonda zomlomo futhi zenze umuzwa womlomo owomile ube muncu.

Okokugcina, izithelo eziphelele njengama-apula, amabhilikosi, namapheya kunzima kwabanye abantu abanomdlavuza ukuthi badle ngenxa yezilonda zomlomo, ubunzima bokugwinya, umlomo owomile, noma isicanucanu.

Okunye ukudla kungaba kubi kakhulu noma kuthuthukise imiphumela ethile emibi yokwelashwa komdlavuza. Kungcono ukuvumelanisa ukukhetha kwakho izithelo kube nezimpawu zakho ezithile.

1. Amajikijolo

Ama-blueberries ayindawo yamandla yokudla okunempilo, apakisha i-fiber eningi, i-vitamin C, ne-manganese endaweni ngayinye ().

Futhi bacebile ngama-antioxidants futhi bafundwe kahle ngemiphumela yabo yokulwa nomdlavuza (,,).

Ama-Blueberries angasiza futhi ekunciphiseni ubuchopho be-chemo, igama elisetshenziselwa ukuchaza izinkinga zememori nokugxila abanye abantu ababhekana nakho ngesikhathi sokwelapha umdlavuza nokubuyiselwa.

Olunye ucwaningo oluncane luthole ukuthi ukuphuza ijusi ye-blueberry nsuku zonke amasonto ayi-12 kuthuthukise inkumbulo nokufunda kubantu abadala asebekhulile ().

Ngokufanayo, ukubuyekezwa kwakamuva kwezifundo eziyi-11 kubike ukuthi ama-blueberries athuthukise izici eziningana zokusebenza kobuchopho ezinganeni nakubantu abadala ().

Yize lezi zifundo zingafaki abantu abelashwa umdlavuza, okutholakele kusengasebenza.

Ama-blueberries angasiza ekulweni nokukhula komdlavuza futhi athuthukise nobuchopho be-chemo, igama elisetshenziselwa ukuchaza ukukhubazeka kwimemori nasekugxileni ngenxa yokwelashwa komdlavuza.

2. Amawolintshi

Amawolintshi awuhlobo oluvamile lwezithelo ezisawolintshi, athandwa ukunambitheka kwawo okumnandi, umbala ogqamile, kanye nephrofayili yezakhi zezinkanyezi.

Iwolintshi elilodwa nje eliphakathi nendawo lingahlangabezana futhi lidlule izidingo zakho zansuku zonke zikavithamini C, konke lokhu ngenkathi kunikezwa ezinye izakhi zomzimba ezibalulekile njenge-thiamine, folate ne-potassium ().

UVitamin C udlala indima enkulu ekuvikeleni amasosha omzimba futhi angasiza ekuqiniseni amasosha akho omzimba ngesikhathi nangemva kokwelashwa komdlavuza (,).

Ucwaningo lukhombisa ukuthi uvithamini C unganciphisa ukukhula nokwanda kwamangqamuzana omdlavuza futhi usebenze njengezokwelapha ezinhlotsheni ezithile zomdlavuza (,).

UVitamin C ovela kuwolintshi nakho kungakhuphula ukumuncwa kwensimbi ekudleni. Lokhu kusiza ukuvikela ekushoneni kwegazi, umphumela ojwayelekile ohlangothini lwe-chemotherapy ().

Amawolintshi angumthombo omuhle kavithamini C, ongasiza ekuqiniseni ukusebenza komzimba wakho, wehlise ukukhula komdlavuza wamangqamuzana, futhi wandise ukumunca insimbi.

3. Ubhanana

Ubhanana ungaba ukwengeza kokudla okuhle kulabo abalulama umdlavuza.

Akulula ukubekezelela kuphela labo abanezinkinga zokugwinya kepha futhi kungumthombo omuhle wezakhi eziningi ezibalulekile, kufaka phakathi i-vitamin B6, i-manganese, ne-vitamin C ().

Ngokwengeziwe, ubhanana uqukethe uhlobo lwefayibha ebizwa nge-pectin, engasiza kakhulu labo abathola isifo sohudo esibangelwa ukwelashwa komdlavuza (,).

Ngoba ubhanana ucebile nge-potassium, ungasiza futhi ekugcwaliseni ama-electrolyte alahlekile ngohudo noma ngokuhlanza.

Ngaphezu kwalokho, ucwaningo lwe-test-tube lubonile ukuthi i-pectin ingasiza ekuvikeleni ukukhula nokukhula kwamangqamuzana omdlavuza wekoloni (,,).

Lokho kusho ukuthi, kudingeka olunye ucwaningo ukuthola ukuthi ngabe i-pectin etholakala kubhanana ingakunciphisa yini ukukhula komdlavuza kumaseli kubantu.

Ubhanana uqukethe i-pectin, enganciphisa isifo sohudo futhi ikhonjiswe ukuthi ivikela umdlavuza wekoloni ezifundweni ze-test-tube.

4. Amagilebhisi

I-Grapefruit isithelo esinomsoco esigcwele ama-antioxidants, amavithamini namaminerali.

Ngaphezu kokunikeza isilinganiso esinovithamini C, i-provitamin A, ne-potassium, icebile ngamakhemikhali anenzuzo njenge-lycopene ().

I-Lycopene iyi-carotenoid enezindawo ezinamandla zokulwa nomdlavuza. Olunye ucwaningo lubonisa ukuthi kunganciphisa imiphumela emibi ethile yokwelashwa komdlavuza, njenge-chemotherapy kanye ne-radiation ().

Ucwaningo olulodwa kubantu abadala abangama-24 luthole ukuthi ukuphuza ama-ounces ayi-17 (500 ml) wejusi ezitsheni ezisawolintshi, kufaka phakathi isithelo samagilebhisi, kukhuphule ukugeleza kwegazi kuye ebuchosheni, okungasiza ukunciphisa ubuchopho be-chemo ().

Khumbula ukuthi i-grapefruit ingaphazamisa imithi ethile, ngakho-ke kungcono ukukhuluma nodokotela wakho ngaphambi kokuyifaka ekudleni kwakho ().

I-Grapefruit icebile ngama-antioxidants afana ne-lycopene, enezinto zokulwa nomdlavuza futhi enganciphisa eminye imiphumela emibi yokwelashwa komdlavuza. Kuboniswe futhi ukuthi kukhuphula ukugeleza kwegazi kuya ebuchosheni, okunganciphisa ubuchopho be-chemo.

5. Ama-apula

Ama-apula akayona nje yezithelo ezithandwa kakhulu kepha futhi angenye yezithelo zomsoco kakhulu.

Ukukhonza ngakunye kunothe nge-fiber, i-potassium, ne-vitamin C - konke okungazuzisa ukululama komdlavuza ().

I-fiber etholakala kuma-apula ingakhuthaza ukujwayela futhi igcine izinto zihamba ngomgudu wakho wokugaya ukudla ().

I-Potassium ithinta ibhalansi yakho yoketshezi futhi ingasiza ekuvimbeleni ukugcinwa koketshezi, umphumela ohlangothini ovamile wezinhlobo ezithile ze-chemotherapy (,).

Okokugcina, uvithamini C usebenza njenge-antioxidant yokuxhasa ukusebenza komzimba nokulwa nokukhula kwamangqamuzana omdlavuza (,).

Ama-apula anefayibha eningi, i-potassium novithamini C. Ngakho-ke, angasiza ekukhuthazeni ukujwayela ukwenzeka, anciphise ukugcinwa koketshezi futhi asekele nempilo yomzimba.

6. Ulamula

Awaziwa ngokunambitheka kwawo okumuncu nephunga lama-citrus asayinwayo, ulamula uletha ukuqhuma kwamavithamini, amaminerali kanye nama-antioxidants kuyo yonke indawo.

Ziphezulu kakhulu ku-vitamin C, kodwa futhi zine-potassium, i-iron, ne-vitamin B6 ().

Izifundo ze-test-tube zithole ukuthi ukukhishwa kukalamula kungasiza ekuvimbeleni ukukhula kwezinhlobo eziningana zamangqamuzana omdlavuza (,).

Olunye ucwaningo lwezilwane lukhombisa nokuthi ezinye izinhlanganisela ezikulamula, kufaka phakathi i-limonene, zingakhuphula imizwa yakho futhi zilwe nengcindezi ukulwa nokudangala nokukhathazeka (32,,).

Ngenkathi ucwaningo oluningi ludingeka ukuqinisekisa lokhu okutholakele kubantu, ukujabulela ulamula kuziphuzo zakho ozithandayo kanye nama-dessert njengengxenye yokudla okunempilo kungasiza.

Amalamoni akhonjisiwe ukuthi avimbela ukukhula kwamangqamuzana omdlavuza ezifundweni ze-test-tube. Futhi ziqukethe izinto ezingakhulisa imizwa yakho futhi zinciphise amazinga akho okucindezeleka.

7. Amapomegranati

Amapomegranati amnandi, anomsoco futhi agcwele izinzuzo zezempilo, okwenza kube ukwengeza okuhle kunoma yikuphi ukudla.

Njengezinye izithelo, zinevithamini C ephezulu kanye nefayibha kodwa futhi zipakisha uvithamini K omningi, i-folate ne-potassium ().

Futhi, olunye ucwaningo luthole ukuthi ukudla amapomegranati kungathuthukisa inkumbulo yakho, engasiza labo abathinteka ukukhubazeka ekugxileni noma ekugxileni okubangelwa yi-chemotherapy ().

Ucwaningo olwenziwe kubantu abangama-28 lukhombisile ukuthi ukuphuza ama-ounces ayisishiyagalombili (237 ml) wejomegranate ijusi nsuku zonke amasonto ama-4 kuholele ekwandeni komsebenzi wobuchopho nasekuthuthukiseni inkumbulo ().

Ngaphezu kwalokho, izifundo zezilwane zithole ukuthi amapomegranati angasiza ekunciphiseni ubuhlungu obuhlangene, omunye umphumela ohlangothini ovamile wokwelashwa komdlavuza njenge-chemotherapy (,,).

Amapomegranati angasiza ekuthuthukiseni inkumbulo futhi anciphise izinhlungu ezihlangene, zombili okuyimiphumela emibi ejwayelekile yokwelashwa komdlavuza.

8. Amajikijolo

Ama-mulberries uhlobo lwezithelo ezimibalabala ezivela emndenini owodwa njengamakhiwane nesithelo sesinkwa.

Zisetshenziselwe ukwelapha umdlavuza ezinhlotsheni eziningi zemithi yendabuko, kanti ucwaningo olusafufusa seluqale ukuqinisekisa imiphumela yabo yokulwa nomdlavuza (,).

Ama-mulberries angesinye sezithelo ezimbalwa ezicebile ku-vitamin C nensimbi, okungasiza ukuvikela ekulweni negazi okubangelwa ukwelashwa komdlavuza ().

Futhi ziphakeme ngohlobo lwefayibha yezitshalo eyaziwa njenge-lignins, ekhonjiswe ukuthi ithuthukisa ukusebenza komzimba futhi ibulale amangqamuzana omdlavuza ezifundweni ze-test-tube ().

Izifundo ezengeziwe ziyadingeka ukuhlola ukuthi ngabe ukudla ama-mulberry ngamanani ajwayelekile kungaba lusizo ngesikhathi nangemva kokwelashwa komdlavuza.

Ama-mulberries anovithamini C omkhulu ne-iron, okungasiza ekwehliseni ubungozi bokushoda kwegazi. Futhi aqukethe ama-lignin, angakhuphula ukusebenza komzimba futhi abe nezakhiwo ze-anticancer.

9. Amapheya

Amapheya ahlukahlukene, agcwele ukunambitheka, futhi kulula ukuwajabulela njengengxenye yokudla okunempilo.

Futhi kunomsoco kakhulu, unikezela ngengcebo yefayibha, ithusi, uvithamini C, novithamini K ekusebenzeni ngakunye ().

I-Copper, ikakhulukazi, idlala indima enkulu ekusebenzeni komzimba futhi inciphisa ukuthambekela komzimba wakho ekuthelelekeni, okungaba wusizo ngesikhathi sokwelashwa komdlavuza ().

Njengezinye izithelo, amapheya angaba nezakhi ezinamandla zokulwa nomdlavuza.

Eqinisweni, ucwaningo olwenziwe kubantu abangaphezu kuka-478,000 lukhombise ukuthi ukudla kakhulu ama-apula kanye namapheya kuhlotshaniswa nengozi ephansi yokuba nomdlavuza wamaphaphu ().

Ama-Anthocyanins, uhlobo lwesitshalo sombala esitholakala kumapheya, abuye axhumaniswa nokwehla kokukhula komdlavuza nokwakheka kwesimila ezifundweni ze-test-tube (,).

Amapheya acebile ngethusi futhi aqukethe ama-anthocyanins, akhonjisiwe ukunciphisa ukukhula komdlavuza ezifundweni ze-test-tube.

10. Amajikijolo

Ngenxa yokunambitheka kwabo okusha, okumnandi, ama-strawberry ayintandokazi kubathandi bezithelo.

Bacebile ku-vitamin C, folate, manganese, ne-potassium, kanye nama-antioxidant compounds afana ne-pelargonidin (, 51).

Ngaphezu kokuziqhayisa ngephrofayili yezakhamzimba ehlaba umxhwele, ama-strawberry anganikela ngezinzuzo eziningana eziqondene nokululama komdlavuza.

Okokuqala, ama-strawberry avuthiwe athambile, okwenza ukuthi alungele labo abanenkinga yokugwinya okuncane (52).

Ngaphezu kwalokho, isifundo esisodwa sesilwane sikhombise ukuthi ukufaka ama-strawberry omiswe okokuqandisa kuma-hamsters anomdlavuza womlomo kusize ukunciphisa ukwakheka kwesimila ().

Olunye ucwaningo kumagundane luthole ukuthi ukukhishwa kwe-sitrobheli kusize ukubulala amangqamuzana omdlavuza webele nokuvimba ukukhula kwesimila ().

Lokho kusho ukuthi, izifundo ezisezingeni eliphakeme ziyadingeka ukuthola ukuthi ngabe ama-strawberry akhombisa imiphumela ye-anticancer kubantu lapho bedliwa njengengxenye yokudla okunempilo.

Ama-Strawberries acebile ngama-antioxidants futhi angasiza ekunciphiseni ukukhula komdlavuza weseli. Amajikijolo avuthiwe nawo athambile, okwenza kube ukukhetha okuhle kulabo abanobunzima bokugwinya okuncane.

11. AmaCherries

Ama-cherry awuhlobo lwezithelo zamatshe ezisohlobo olufanayo nolo lwamapentshisi, ama-plums nama-apricot.

Ukusetshenziswa ngakunye kwamacherry kusinikeza isilinganiso esinovithamini C, i-potassium, nethusi ().

Lezi zithelo ezincane futhi ziwumthombo omuhle wama-antioxidants afana ne-beta carotene, i-lutein, ne-zeaxanthin, konke okungazuzisa impilo yakho ().

Ucwaningo oluningi luthole ukuthi ama-antioxidants atholakala kuma-cherries angasiza ekunciphiseni ukukhula kwamangqamuzana omdlavuza.

Isibonelo, ucwaningo olulodwa lwe-test-tube lubonise ukuthi ukukhishwa kwe-cherry kubulale futhi kwamisa ukusabalala kwamangqamuzana omdlavuza webele ().

Olunye ucwaningo lwesilwane lubone ukutholwa okufanayo, kwaphawula ukuthi amakhemikhali athile atholakala kuma-cherries we-tart anciphise ukukhula kwamangqamuzana omdlavuza wekoloni kumagundane ().

Kodwa-ke, lezi zifundo zahlaziya imiphumela yokugxila kakhulu kwe-cherry. Ucwaningo olwengeziwe luyadingeka ukuhlola ukuthi ngabe lokhu okutholakele kuyasebenza yini nakubantu lapho ama-cherry edliwa ngamanani ajwayelekile.

Ama-cherry acebile ngama-antioxidants futhi akhonjisiwe ukuthi anciphisa ukukhula kwamangqamuzana omdlavuza ezifundweni zokuhlola kanye nasezifundweni zezilwane.

12. AmaBlackberry

Ama-blackberry awuhlobo lwamajikijolo aphawuleka ngokunambitheka kwawo okunoshukela, nokho okubabayo okuncane nombala o-purple ojulile.

Lesi sithelo esidumile sinovithamini C omningi, imanganizi novithamini K ().

AmaBlackberry nawo aqukethe uxhaxha lwama-antioxidants, kufaka phakathi i-ellagic acid, i-gallic acid, ne-chlorogenic acid ().

Ngokocwaningo oluthile, ukudla amajikijolo kungasiza ekuvikeleni ekulimaleni kwe-DNA, kunciphise izinto eziyingozi ezibizwa ngama-radicals amahhala, futhi kunciphise ukukhula nokwanda kwamangqamuzana omdlavuza ().

Olunye ucwaningo lwe-tube-test kanye nezilwane lukhombisa ukuthi amajikijolo amnyama angagcina impilo yobuchopho futhi athuthukise inkumbulo, okungahle kuvikele imiphumela ethile emibi ye-chemotherapy (,,).

Kodwa-ke, ezinye izifundo ziyadingeka ukuthola ukuthi ngabe amajikijolo amnyama ahlinzeka izinzuzo ezifanayo kubantu.

Ama-blackberries acebile ngama-antioxidants angasiza ekuvikeleni umdlavuza. Ucwaningo lwe-tube-test nezilwane lukhombisa ukuthi zingaphinde zikhuthaze impilo yobuchopho, engavimbela imiphumela ethile emibi yokwelashwa komdlavuza.

Okubalulekile

Ukudla izithelo ezithile kungayithinta kakhulu impilo yakho, ikakhulukazi ngesikhathi nangemva kokwelashwa komdlavuza.

Izithelo eziningi zinikeza ama-antioxidants ukusiza ukulwa nokukhula kwamaseli womdlavuza futhi angahle anikele nangezinye izinzuzo zezempilo ukusiza ukunciphisa imiphumela ethile emibi yokwelashwa.

Ukuthokozela lezi zithelo ezinempilo ngokuhambisana nokudla okuyindilinga kungakugcina uzizwe umuhle futhi kukuqale endleleni yokululama.