Izifundo Zikhulisa I-Cancer Nezifo Zenhliziyo Esengozini
Ama-glucosinolate ayizimboni eziqukethe isulfure ezitholakala emifinini ye-cruciferous. Lezi yimifino efana ne- broccoli , amahlumela aseBrussels , ne- kale anesici esithinta ukunambitheka kanye nephunga elimnandi.
Uma lezi yizinhlobo zokudla oziphoqa eceleni kwipulangwe yakho, ulahlekelwa ukudla okunomsoco okuhle. Ngaphandle kokuba kugcwele amavithamini, amaminerali, kanye ne-fibre, ukudla okune-glucosinolate kunezinzuzo ezingase zande kakhulu ekuvimbeleni izifo ezimbi ezibandakanya umdlavuza.
Ukubuyekeza Ubufakazi
Uma udla imifino ye-cruciferous efana ne-broccoli, i-glucosinolates equkethwe kuyo ihlelwe phansi ibe yi-compounds ebizwa ngokuthi i-metabolites. Ama-metabolites yizinto ezivela ngokwemvelo ezithinta ijubane lokumisa umzimba futhi zenze ukusabela okuqondile kwe-enzymatic.
Endabeni ye-glucosinolate, i-metabolites inomthelela onjengoba ama-antibiotic futhi iwasiza ukugwema ukutheleleka kwebhaktheriya, igciwane lesandulela ngculaza, kanye nesifo sofuba emathunjini nezinye izingxenye zomzimba. Ucwaningo oluthile lwamanje luye lwaphakamisa nokuthi ukudla okunezilimo zemifino ebaluleke kakhulu kunganciphisa ingozi yemithi ethile yemdlavuza. Phakathi kobufakazi:
- Ukuhlaziywa kuka-2009 okuhloswe yiNational Cancer Institute kubuyekeze izifundo ezingu-31 ze-epidemiological phakathi kwenhlangano emngceleni we-cruciferous yemifino yokungena komdlavuza wegazi kanye nokuphefumula futhi iphetha ngokuthi ukudla okuphezulu kunganciphisa ingozi noma yikuphi ukusuka kumaphesenti angu-17 ukuya kuma-23%.
- Ucwaningo olwenziwa ngo-2012 oluvela eMnyangweni we-Epidemiology e-Institute of Pharmacological Research e-Italy lubuye lwabika ukuthi ukudla okuvamile okwenziwa ngamaphesenti angu-17 no-23 wamaphesenti kunciphisa engozini yokugcoba, isifuba, izinso, isifo se-oropharyngeal (umlomo kanye nomphimbo) kancelisi.
Abaningi bakholelwa ukuthi i-compound indole-3-carbinol, ekhishwa ohlelweni lapho kudliwa ukudla kwe-glucosinolate, kungase kube isihluthulelo kulo mphumela.
Ngenkathi isincane kakhulu, ezinye izifundo ziphakamise ukuthi imifino ye-cruciferous inganikeza izinzuzo zokuzivikela ezibhekene nezifo zenhliziyo ezifana nokuhlasela kwenhliziyo nokushaywa yisifo.
Imifino emelene nemifino ebizwa ngokuthi i-Cruciferous Vegetables
Uma udla izinhlobo ezihlukahlukene zemifino eluhlaza, amaqabunga amaqabunga, usuvele uthola glucosinolates ekudleni kwakho. Phakathi kwemifino e-cruciferous evame ukutholakala emarefrijini esitolo kukhona:
- I-broccoli
- Iklabishi
- Amahlumela aseBrussels
- I-arugula
- Ukholifulawa
- Kale
- Bok choy
- Rutabaga
- Imifino ye-Collard
- Radishes
- Imifino yesinaphi
- Horseradish
Uma kuthiwa, ukudla okucebile kulezi zokudla akusho ukuthi uthola izinga eliphezulu le-glucosinolates. Lokhu kungenxa yokuthi ukupheka imifino kungabhubhisa i-enzyme, eyaziwa ngokuthi i-myrosinase, esiza ukuguqula i-glucosinates ibe yi-metabolites ngayinye. Ngenkathi lokhu kungeke kususwe ngokuphelele izinzuzo zokudla imifino ye-cruciferous, akunakusiza kepha ukuwahlukumeza kakhulu.
(Ngakolunye uhlangothi, ukupheka imifino kungathuthukisa ezinye izinzuzo zokudla okunomsoco ezingahlanganiswa ne-glucosinolates.)
Ukwandisa izinzuzo zokudla ukudla okufakwe ku-cruciferous, cabanga ngamalungiselelo alandelayo :
- Faka iklabishi ebomvu emgqonyeni wesaladi yokwakheka kombala kanye nombala.
- I-brussel ngayinye isheshe ihlume amaqabunga epanini elishisayo lokushisa bese liphonsa esaladini.
- Yidla isigqoko esisha kunokusivumela ukuba sigqoke ama-acidic (okugcina okuyiyona ndlela yokupheka).
- Ngokushesha ugqugquzela-ukoma ama-bok choy noma imifino yesinaphi kuyosiza ukugcina izinzuzo eziningi zokudla okunomsoco.
- Zama ukudla i-broccoli eluhlaza, isithombo, ne-cauliflower njenge-crudité ene-yogurt.
- Hlanganisa kahle ama-horseradish fresh phezu kokudla esikhundleni sokusebenzisa izinguqulo ezilungiselelwe noma ukungeza ngesikhathi sokupheka.
> Imithombo:
> Bosetti, C .; I-Filomeno, M .; Riso. P. et al. "I-Cruciferous imifino nomdlavuza we-cancer ku-network of studies-control control". Ann Oncol. 2012; 23 (8): 2198-203. I-DOI: 10.1093 / annonc / mdr604.
> Lam, T .; Gallicchio L .; Boyd, K. et al. "Ukusetshenziswa kwemifino ye-Cruciferous nengozi yomdlavuza wamaphaphu: ukubuyekezwa okuhlelekile." I-Cancer Epidemiol Bio Okuphambili. 200; 18 (1): 184-95. I-DOI: 10.1158 / 1055-9965.EPI-08-0710.
> Pollack, R. "Umphumela wemifino eluhlaza kanye ne-cruciferous inomthelela wesifo senhliziyo: Ukuhlaziywa kwe-meta." JRSM Cardiovasc Dis . 2016; 5: 2048004016661435. I-DOI: 10.1177 / 2048004016661435.