I-Superfoods ethi Ingozi Yengculaza Engaphansi Kwengculaza

Kungenzeka ukuthi wezwa ukuthi ukudla okunempilo kuhlobene nengozi ephansi yomdlavuza. Njengoba owesilisa oyedwa kwababili nabesifazane abathathu kulindeleke ukuthi bahlakulele umdlavuza ngesikhathi sabo sokuphila, kufanelekile ukulalela. Ngesikhathi samanje, umdlavuza wamaphaphu uyimbangela eholela ekufeni okuhlobene nomdlavuza kokubili amadoda nabesifazane e-United States. Ake siqale ngokubheka ukuthi kungani abantu abangakaze babheme basengozini, balandelwe uhlu lokudla okuye kwafundwa ngomphumela wabo wokuvikela umdlavuza wamaphaphu, futhi kaningi, ngenxa kaningi yamagciwane.

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I-Superfoods Yokunciphisa Ingozi Ye-Cancer Lung

Yiziphi ezinye zokudla ezinciphisa ingozi yomdlavuza wamaphaphu?

Kodwa ulinde-kufanelekile ukuthatha isikhathi sokuhlola lokhu kudla uma ungabhemi? Ngempela, umdlavuza wephaphu awuyisifo sobhemayo?

Kulula. Eqinisweni, iningi labantu abazokwakha umdlavuza wamaphaphu ngo-2017 bangabhemi abangekho okwamanje, okusho ukuthi bayeke ukubhema (ababhemayo ngaphambili) noma abazange bapheke kuqala.

Kukhona abesifazane abaningi abangabhemi abafa ngomdlavuza wamaphaphu unyaka ngamunye kunabesifazane abangabhemi nokubhema abahlangene abafa ngenxa yomdlavuza webele. Futhi noma ngabe ngabe uke wazizwa imibiko enethemba lokuthi umdlavuza wamaphaphu uyancipha, izindaba akuzona zonke ezinhle kakhulu. Umdlavuza we-Lung ukhula ngokuphawulekayo eqenjini elilodwa: abesifazane abasebasha, abangabhemi ukubhema.

Kunezici eziningi ezingozini zomdlavuza wamaphaphu , ezinye zazo ezigwema, kepha lokho akusho ukuthi kufanele ufihle ku-bubble. Kukhona ngempela izinto ongazenezela empilweni yakho ukunciphisa ingozi yakho. Ngokuqinisekile, ukuvivinya umzimba kuye kwaboniswa ukwenza umehluko, kodwa lokho okufaka emlonyeni wakho kubalulekile futhi. Ukudla okucebile izithelo nemifino kubonakala sengathi kunendima yokuzivikela ekuthuthukiseni umdlavuza wamaphaphu.

Uma ungenayo umdlavuza, hlola lezi zokudla nezakhi ezingasinciphisa ingozi yomdlavuza wamaphaphu. Uma usuvele unomdlavuza wamaphaphu, ungayeki lapha. Amakhemikhali angasiza ekuvimbeleni umdlavuza wamaphaphu angase abalulekile, futhi empeleni, ezinye zokwelapha umdlavuza wamaphaphu zingandisa ingozi yokuthuthukisa umdlavuza wesibili. Kodwa uma ubufuna ngempela ukudla okuzokusiza namhlanje, hlola lezi zokudla zomdlavuza wamaphaphu ezingasiza ekunqandeni ukukhula kwesisu noma ukuthuthukisa imiphumela yokwelashwa komdlavuza.

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Ama-apula

Ucwaningo oluningi olwanyatheliswa ku- PLOS One lwathola ukuthi ukudla okudliwayo kwama-lavonoids-okunezinhlobonhlobo zama-apula-kwakungengozini yokulingana nomngciphevuza womdlavuza wamaphaphu. Ngamanye amazwi, okuningi kwakungcono.

Ukudla kwe-flavonoids esiphelele, i-flavonols, i-flavones, ne-flavanones, kanye ne-flavonols quercetin ne-kaempferol, yayihlotshaniswa kakhulu nokuncipha kwengozi yomdlavuza ohlobene nokubhema. Kulabo abangazange baphuze, enye yalezi zinhlanganisela, okuthiwa i-flavanones, nayo yanciphisa ingozi.

Ngenkathi yonke i-apula icebile kulezi zinhlanganisela, ziningi kakhulu ezikhumba, ngakho-ke ungase ufune ukushiya i-peeler emgqonyeni. Njengoba izikhumba ze-apula zifaka ekwenzeni i-apula cider, lokhu kungase kube ukhetho olungcono kunejubane le-apula uma ufisa ukuqeda ama-apula akho efomini.

Ukwengeza i-apula ngosuku ekudleni kwakho kungasiza ukugcina i-oncologist ihambe.

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Ugaliki

Esikhathini esidlule, kwakucatshangwa ukuthi i-garlic yayinemiphumela ye-antiticancer esekelwe kulokho abacwaningi abathola ezithombeni nasebhubheni. Muva nje, isifundo e-China sitholile ukuthi abantu abadle i-garlic eluhlaza izikhathi ezimbili noma ngaphezulu ngeviki bafaka ingozi yomdlavuza wamaphaphu ngamaphesenti angu-44.

Isihluthulelo singase sidle i-garlic eluhlaza, njengoba i-composite diallyl sulfide, ecatshangwa ukuthi ibhekene nalezi zinkinga, iyancipha kakhulu ngokupheka noma ekukhethweni. Uma ususa i-garlic, shiya evulekile emoyeni imizuzu engu-10 ngaphambi kokuyengeza ekudleni noma ekuhambeni kwakho njengoba lokhu kuvumela ukusabela kwamakhemikhali okwenzekayo okuthuthukisa izenzo zomdlavuza we-garlic.

I-garlic ibhekwe ngendima engenzeka empilweni yokwelapha umfutho wegazi ophakeme, ukunciphisa i-cholesterol, ngisho nokuqeda ukushisa okuvamile.

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I-broccoli

Imifino e-Cruciferous efana ne-broccoli ipakisha i-punch enkulu ekugcineni kwe-cancer.

Amakhemikhali emifino e-cruciferous, njenge-glucosinates, atholakala ukunciphisa ingozi yomdlavuza wamaphaphu jikelele ngamaphesenti angama-21 kuya kwangu-32, ikakhulukazi kwabesifazane.

Uma ungakhathaleli i-broccoli, ungaphelelwa ithemba, njengoba kunezinye izindlela eziningi.

Ezinye izikhumba ezihlukaniswe njenge-cruciferous zifaka:

• Ukholifulawa
• Radishes
• I-arugula
• Bok choy
• Imifino ye-Collard
• Kale
• I-Watercress
• Horseradish
• Amahlumela aseBrussels
• Iklabishi
• Rutabaga
• Wasabi
• I-Turnips

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Inhlanzi

Ukudla izinhlanzi kungaba nendima evikelayo ekuthuthukiseni umdlavuza wamaphaphu. Ukubuyekezwa nokuhlaziywa kwemiphumela yezifundo ezenziwe kuze kufike ngo-2012 bathole ukuthi ukusetshenziswa kwezinhlanzi eziphakeme kuhlotshaniswa nokunciphisa okukhulu kwegazi lomdlavuza wamaphaphu; labo abadla izinhlanzi ngaphezulu babe nethuba eliphansi elingamaphesenti angama-21 lokuthuthukisa umdlavuza wamaphaphu.

Yiqiniso, ukunciphisa ingozi yomdlavuza wamaphaphu akuyona nje inzuzo yama-omega fatty inhlanzi. Kucatshangwa ukuthi lezi zingasiza ekunciphiseni ingozi yesifo senhliziyo, ukucindezelwa kwegazi eliphezulu, nokushaya kwesisu. Eqinisweni, izinzuzo ze-omega-3s empilweni kubalulekile ukuthi kunconywa ukuthi abantu badle izinhlanzi kabili ngesonto ngenhloso yokuvimbela isifo senhliziyo futhi i-Environmental Protection Agency incoma ukuthi abesifazane abakhulelwe badle izinhlanzi ezinamafutha okungenani kanye ngesonto ukuze bazuze ukukhula kwengqondo kwengane.

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I-Red Pepper

I-pepper ephuzi elibomvu, kanye ne-red chilli pepper, iqukethe i-phytochemical (i-plant-based chemical) ebizwa ngokuthi i-capsaicin-ingxenye yalokho okwenza lokhu kudla kube okukhazimulayo okuncane. Kutholakale ukuthi i-capsaicin yanciphisa ukuthuthukiswa komdlavuza wamaphaphu emajukwini aseSwitzerland ayevezwe emakhemikhali angabangela umdlavuza. I-Capsaicin ingenza lokhu ngokunciphisa i-apoptosis, okungukuthi, ngokuqeda amangqamuzana angavamile ngaphambi kokuthi ahlukanise futhi abe yisifo somdlavuza.

Ngenkathi singeke sisebenzise izifundo emagundwini kubantu, insimbi ebomvu ne-red pepper iyindlela enhle yokwengeza isikhala esincane kanye nombala ekudleni kwakho kanye.

I-Capsaicin nayo ingadlala indima ekulahlekelweni kwesisindo nokunciphisa i-triglycerides.

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Ithi elihlaza

Itiye elihlaza lingasiza ngokunciphisa ukwelashwa komdlavuza wamaphaphu kuphela. Esivivinyweni sokuhlola i-Prostate, Lung, Colorectal, no-Ovarian, isifundo esibheke abantu abangaba ngu-100 000, itiye eluhlaza ayihlanganiswa nje kuphela nokunciphisa isifo somdlavuza wamaphaphu kodwa nomdlavuza jikelele.

Ukwengeza ukuthinta ilamula kungakwandisa ukumiswa kwamakhemikhali abalulekile etizeni eluhlaza, kanti ukwengeza ukhilimu (noma ezinye imikhiqizo yobisi) kungahlanganisa lezi zinhlanganisela futhi kunganaki imiphumela yabo emihle.

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Isipinashi

Isipinashi sinesisindo esihle, i-vitamin etholakala ekunciphiseni ingozi yomdlavuza wamaphaphu ngezifundo eziningana, futhi enye yanciphisa ingozi yomdlavuza wamaphaphu kulabo ababekade bebhema ngamaphesenti angaba ngu-40. Kungani lokhu kubalulekile? Njengamanje cishe amaphesenti angu-60 abantu abakha umdlavuza wamaphaphu bangaphambili, hhayi okwamanje, ababhemayo. Awukwazi ukushintsha imikhuba ongase ube nayo ekolishi, kodwa ukudla okunempilo namuhla kungenza umehluko.

Ngaphezu kokunciphisa umdlavuza, i- folate ingadlala indima ekuvinjeni ukucindezelwa kwegazi eliphezulu .

Isipinashi sinesithakazelo se-lutein enomsoco, esinye isifo somdlavuza wamaphaphu-ukulwa. I-Lutein isebenza njenge-antioxidant emzimbeni, ilwa nama-radicals mahhala avezwe yizinto ezibangelwa umdlavuza endaweni yethu kanye nezinqubo ezivamile zemithi emzimbeni.

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Inyama yenkukhu

Inyama ebomvu, ikakhulukazi inyama esetshenzisiwe, ithole i-rap embi eminyakeni yamuva, futhi indaba iyaqhubeka nomdlavuza wamaphaphu. Ukubuyekezwa kwezifundo ezinokwethenjelwa kuze kube manje kutholakale ukuthi ukutholakala kokudla okubomvu kwakuhambisana nokunyuka kwamaphesenti angu-35 emdlalweni wamaphaphu emaphaphu, kodwa okuphambene nakho kwakuyiqiniso enkukhu.

Izinkukhu eziphakeme ezikhushulwayo zihlotshaniswa namaphesenti angu-10 kunciphise ingozi emdlavuza wamaphaphu, kanti futhi iwumthombo omuhle wamaprotheni.

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Anyanisi

Ama-anyanisi aqukethe i- quercetin , isakhi esibonakala sinobudlelwane obuphambene nokuthuthukiswa komdlavuza wamaphaphu. Ngamanye amazwi, ukudla okunomsoco omkhulu we-anyanisi kuhlotshaniswa nengozi ephansi yomdlavuza wamaphaphu.

Ngaphezu komngcipheko womdlavuza, i-quercetin inganciphisa ukuvuvukala okungapheli futhi yehlise ukuqina kwe-atherosclerosis.

Ama-anyanisi angangezwa cishe noma yikuphi i-casserole noma isobho, noma azinze yedwa ngezindlela eziningi.

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I-Germat Wheat

Igciwane lesitshalo ngenye yemithombo ephezulu kakhulu ye-vitamin E (i-alpha-tocopherol) elandelwa imbewu ye-sunflower nama-alimondi.

Esifundweni sezempilo saseShanghai se-Women's Clinic, isifundo somtholampilo esibheka abesifazane abangaphezu kuka-72 000 abangamaShayina abangewona abokubhema, kwafunyanwa ukuthi abesifazane ababekwe emithethweni ephakeme yomusi ogqamile emakhaya nasemsebenzini babengamaphesenti angama-47 amathuba okuthuthukisa umdlavuza wamaphaphu uma wadla ukudla okunengi ku-vitamin E (alpha-tocopherol.)

Lolu cwaningo lubuye lubaluleke kakhulu ekuboniseni iphuzu elibalulekile: Abesifazane abasebenzisa i-vitamin E esikhundleni sokudla i-vitamin E ngendlela yokudla, empeleni babe nengozi enkulu yokwenza umdlavuza wamaphaphu. Akuqiniseki ukuthi kungani kunjalo. Mhlawumbe kunamakhemikhali angakabonakali ekudleni okuqukethe i-vitamin E engekho ezisekelweni, noma ukuthi ngesizathu esithile ukuthatha i-vitamin E kwifomu yethebhulethi yenza ngendlela ehlukile emzimbeni wegazi. Kodwa lokhu kubonisa ukubaluleka kokubheka ekudleni njengendlela yokuphila enempilo, kunokuthembela ezisekelweni kuphela.

Engeza enye igciwane kakolweni ekudleni kwakho kwasekuseni.

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I-Butternut Squash

I-Butternut u-squash iqukethe into ebizwa ngokuthi i-beta-cryptoxanthin etholakele ngokuphindaphindiwe ukunciphisa ingozi yomdlavuza wamaphaphu. Ukunciphisa engozini kungumyalelo wamaphesenti angama-15 kuya kwangu-40 kuye ngokuthi isifundo, kulabo abanokudla kakhulu kunazo zonke kulezi zakhi. Ngenkathi ezinye izifundo zibonisa imiphumela emikhulu kunabanye, ukudla okucebile ekudleni okuqukethe lokhu kubonakala kubasiza kakhulu abantu abashisayo. Futhi, njengalawo u-vitamin E, labo abazama ukuthola lesi sithako nge-supplement bangase babe nokwanda kunokuba kunciphise amathuba okuba nomdlavuza wamaphaphu.

Ngaphezu kokudlala indima ekunciphiseni umdlavuza wamaphaphu, i- beta-cryptoxanthin ingadlala indima ekunciphiseni i-arthritis . I-beta-cryptoxanthin ingatholakala nakwe-tangerines, ama-persimmons, nama-spice ama-cayenne pepper, i-paprika, ne-chili powder.

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Spice Up Your LIfe

Sikhulume ngokudla okuningi okungasiza ekunciphiseni ingozi yomdlavuza wamaphaphu kodwa kuze kube manje kuye kwashiya ingxenye eyodwa ebaluleke kakhulu yokudla komdlavuza: izinongo.

Kutholakale ukuthi izinongo zaseMedithera ezifana ne-rosemary, i-sage, i-parsley, ne-oregano zinezinzuzo ezimbalwa zezempilo kodwa zihlobene ngokungafani nengozi yokuba nomdlavuza wamaphaphu. Lezi zinongo ziqukethe i-compound ebizwa ngokuthi i-carnisol, ehlasela izindlela eziningana ezidingekayo amaseli angavamile ukuba abe nomdlavuza.

Funda kabanzi mayelana nendlela yokupaka ukudla kwakho okunempilo.

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A Rainbow of Foods

Kungenzeka ukuthi uke wazi ukuthi kuwukuhlakanipha ukudla umolotha wokudla, kanti izifundo ziqinisekisa ukuthi ukudla ukudla okuhlukahlukene kubalulekile empilweni enhle.

Abacwaningi bacwaninga ukudla kokudla phakathi kweqembu elikhulu labantu futhi bathola ukuthi ukudla okuhlukahlukene kwenza umehluko emngeni wamaphaphu emaphaphu. Labo abadla ukudla okunhlobonhlobo okukhulu babe nomngcipheko ophansi kakhulu wokuthuthukisa umdlavuza we-squamous cell wamaphaphu, uhlobo lomdlavuza ongasona omncane wamaphaphu.

Ngesikhathi esilandelayo lapho uhamba khona esitolo, thatha okunye kokudla-futhi uqiniseke ukuthi unenhlanganisela enemibala. Umdlavuza we-Lung yiyona imbangela ehamba phambili yokufa komdlavuza e-United States kokubili amadoda nabesifazane, futhi kukhona izinto ongazenza ngokwakho ukunciphisa ithuba lokuthi kuzodingeka uzwe lawo mazwi asabekayo: "Unomdlavuza."

> Imithombo:

> Anandakumar, P., Kamaraj, S., Jagan, S., uRamakrishnana, G., noT. Devaki. I-Capsaicin ivuselela i-apoptosis iphinde ivimbele i-benzo (a) i-tumorigenesis yamaphaphu ekhishwe yi-pyrene e-Swiss albino amagundane. I-Immunopharmacology yamazwe ngamazwe . 2013. 17 (2): 254-9.

> Ukukhwabanisa, A. Ukuvinjelwa kokumiswa kwe-mTOR yi-quercetin ekwelapheni komdlavuza nokuvimbela. Ama-Anticancer Agents eMitholampilo Yamakhemikhali . 2013. 13 (7): 1025-31.

> Deneo-Pellegrini, H., Ronco, A., no-E. De Stefani. Ukudla inyama kanye nengozi ye-squamous cell carcinoma yamaphaphu: isifundo sokulawulwa kwamacala emadodeni ase-Uruguayan. Ukudla kanye neCanscer . 2015. 67 (1): 82-8.

> Hashibe, M. et al. Ikhofi, itiye, ukudla kwe-caffeine, kanye nengozi yomdlavuza ku-PLCO. I-British Journal of Cancer . 2015. 113 (5): 809-16.

> Mori, N., Shimazu, T., Sasazuki, S. et al. I-Cruciferous Vegetable Acake is Inversely Ehambisana Neengozi Yomdlavuza We-Lung phakathi Namadoda Akhona Amanje Asesimweni Esifundweni Sezempilo SaseJapan (JPHC). I-Journal of Nutrition . 2017. 147 (5): 841-849.

> Vieira, A., Abar, L. Vingeliene, S. et al. Izithelo, Imifino kanye Nengozi Yomdlavuza We-Lung: Ukubuyekezwa Okuhlelekile Nokuhlaziywa Kwe-Meta-Analysis. Amanothi we-Oncology . 2016. 27 (1): 81-96.