Sonke siyazi ukuthi ukuze sibe nempilo kufanele sidle imifino eminingi. Kodwa bewazi ukuthi imifino ingcono kunezinye? Uma ufuna ukudla okupakisha i-punch yokudla okunempilo, engeza imifino ye-cruciferous ku-plate yakho. Akuzona kuphela ezaziwa ngokuthi amagumbi okulwa nomdlavuza, kodwa ukusetshenziswa kwabo kuye kwahlotshaniswa nokunciphisa ingozi yesifo senhliziyo nokukhula isikhathi eside.
Isizathu sisezinhlobo zemikhiqizo ye-phytochemicals ezitholakala emifino e-cruciferous.
Izinzuzo Zempilo Yenhliziyo Yezitshalo Ze-Cruciferous
Ubufakazi bubonisa ukuthi imifino ye-cruciferous inekhono lokuvuselela into ebhaliwe yokubhala, ebizwa nge-Nrf2, ngaphakathi kweseli ngalinye lomzimba wethu. Le phrotheni ivuselela ukukhiqizwa kwamakhemikhali e-antioxidant emzimbeni wethu enikeza ukuvikelwa ekuvukeleni. I-Nrf2 isebenza ngokubopha ukulandelana okuthile okukhona ezakhiweni ezibizwa nge-Antioxidant Response Element (ARE). Lapho kukhona ama-phytochemicals athile, i-Nrf2 iya e-nucleus yeseli ukuze ifake lelo lensi ukuthi likhiqize ama-enzyme engokwemvelo futhi ivikele ukuvuvukala nokunciphisa ukucindezeleka kwe-oxidative, imbangela eyaziwayo yesifo senhliziyo.
Ucwaningo lwabonisa ukuthi i-isothiocyanate, etholakala emifinini ye-cruciferous, isebenzise i-Nrf2, okuyilokho okuvimbela ukuphazamiseka kwezakhi zofuzo nokucindezeleka kwe-oxidative kuma-endothelial cells, okuvimbela ukuguga kwesihlahla se-vascular.
Uma kusetshenziswe i-isothiocyanate sulforaphane, i-Nrf2 iphinde icindezele umsebenti wamakhemikhali wokugcizelela ekugcineni kwe-cell to prevent the binding of cells that inflammatory and therefore delay the development of plaque atherosclerotic.
I-Anti-Cancer kanye nemiklomelo eminingi
Abacwaningi abahlola ukudla, imikhuba yokuphila, kanye nemininingwane yezokwelapha amadoda nabesifazane baseShayina abangu-134 000 bathola inhlangano phakathi kokusetshenziswa kakhulu kwemifino ye-cruciferous nokunciphisa ingozi yokufa ngenxa yesifo senhliziyo kanye nezimbangela.
Ucwaningo lwango-2011 lwaphawula nokukhula kwesikhathi eside phakathi kwalabo abadla ukudla okucebile emifinini ye-cruciferous.
Ezinye izifundo zokuhlola zibonise izinzuzo ezifanayo emandleni e-cruciferous amakhono okunikeza ukuvikelwa emdlalweni. Ngokwesibonelo:
- Izisebenzi ezintathu ze-cruciferous ngeviki zahlanganiswa nokunciphisa amaphesenti angu-41 kwengozi yomdlavuza we-prostate.
- Ukukhishwa kwesinye noma ngaphezulu kweklabishi ngesonto kwahlanganiswa nokunciphisa amaphesenti angu-38 engozini yomdlavuza we-pancreatic
- Omunye osebenza ngosuku ngemifino ye-cruciferous kwahlanganiswa nokunciphisa ingozi yomdlavuza webele ngamaphesenti angaba ngu-50
Yidla Le Mifino Ewusizo Nsuku Zonke
Ngiyakholwa ukuthi imifino elandelayo iyadingeka ukuze impilo enhle kakhulu iphromoshe yokuphila okuphezulu:
- I-arugula
- Bok choy
- I-broccoli
- Broccoli rabe
- Broccolini
- Amahlumela aseBrussels
- Iklabishi
- Ukholifulawa
- Ama-collards
- Horseradish
- K ale
- Kohlrabi
- Imifino yesinaphi
- Isithombo
- Iklabishi elibomvu
- Rutabaga
- I-Turnips
- I-turnip imifino
- I-Watercress
Hlala Unempilo, Yidla Cruciferous
Ama-antioxidants ayingqayizivele atholakalayo emifino e-cruciferous inamandla okuguqula ama-hormone abantu, aqede amakhemikhali, futhi avimbele amakhemikhali anobuthi ukuba angabosheli ku-DNA yabantu, ukuvimbela ukuthi i-toxin ingabangela ukulimala kwe-DNA okungabangela umdlavuza. Ngihlanganisa izinhlobo ezihlukahlukene zokuphila isikhathi eside-okugqugquzela imifino ye-cruciferous, kokubili eluhlaza futhi ephekwe ekudleni kwami nsuku zonke futhi kufanele futhi.
Umsebenzi wami ukukwazisa nokugqugquzela abantu ukuba bafeze impilo ephakeme futhi benze kube mnandi, futhi.
Imithombo
Donovan EL, McCord JM, Reuland DJ, et al. Ukusebenza kwe-Phytochemical ye-Nrf2 ivikela umthambo womuntu womzimba we-cell endothelial ngokumelene nenselelo ye-oxidative. I-Oxid Med Cell Longev 2012, 2012: 132931.
Han SG, Han SS, Toborek M, Hennig B. EGCG ivikela amangqamuzana endothelial ngokumelene PCB 126-ukuvutha ukukhukhumeza ngokusebenzisa ukuvinjelwa AhR kanye nokufakwa of gciwane Nrf2 elawulwa. I-Toxicol Appl Pharmacol 2012, 261: 181-188.
Huang CS, Lin AH, Liu CT, et al. Ama-Isothiocyanate avikela ekusebenziseni okuphethwe yi-LDL okwenziwe i-endothelial okwenziwe nge-oxidised by overregulating antioxidation encike ekutheni i-Nrf2 nokucindezela ukusebenza kwe-NFkappaB. I-Mol Nutr Food Res 2013, 57: 1918-1930.
UZakkar M, uVanes der Heiden K, uLuong le A, et al. Ukusetshenzwa kwe-Nrf2 kumaseli endothelial kuvimbela imishanguzo kusuka ekuboniseni isimo esiphezulu. I-Arterioscler Thromb Vasc Biol 2009, 29: 1851-1857.
Zhang X, Shu XO, Xiang YB, et al. Ukusetshenziswa kwemifino ye-Cruciferous kuhlotshaniswa nengozi encishisiwe yokufa kwesifo nesifo senhliziyo. Am J Clin Nutr 2011, 94: 240-246.