Wataƙila kun ji cewa cin abinci mai kyau yana da nasaba da ƙananan ciwon daji. Tun da daya daga cikin maza biyu da daya daga cikin mata uku ana sa ran ci gaba da ciwon daji a cikin rayuwarsu, yana da daraja sauraron. A halin yanzu, cutar kanjamau shine babban abin da ke haifar da mutuwar mutane da mata a cikin Amurka. Bari mu fara da yin la'akari da dalilin da ya sa ko da mutanen da basu taba shan taba ba suna cikin hadari, sannan jerin jerin abinci waɗanda aka bincike don kare lafiyar cutar kanjamau, kuma sau da yawa, saboda yawancin cututtuka.
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Kyauta don rage ƙwayar cutar ciwon huhuMene ne wasu abinci da za su rage hadarin ciwon daji na huhu?
Amma jira-yana da daraja shan lokaci don bincika waɗannan abincin idan ba ku shan taba ba? Hakika, ba cutar ciwon huhu ba ce?
Da wuya. A gaskiya ma, mafi yawan mutanen da zasu bunkasa ciwon huhu a cikin shekara ta 2017 su ne masu shan taba a yanzu, ma'ana sun yi watsi da shan taba (tsohon shan taba) ko kuma ba taba taba taba taba ba.
Akwai sauran matan da ba su shan tabawa da ke fama da cutar ciwon huhu a kowace shekara fiye da wadanda ba a shan taba da shan taba da suka haɗu da suka mutu daga ciwon nono. Kuma ko da yake kuna iya jin rahotanni na sa zuciya cewa cutar kutsawa ta rushe, labarai ba ta da kyau sosai. Maganin ciwon huhu yana kara muhimmanci ga ƙungiya guda: matasa, ba tare da shan taba ba.
Akwai matsaloli masu yawa na cutar ciwon huhu , wasu daga cikinsu ba za a iya yuwuwa ba, amma wannan ba yana nufin dole ka boye a cikin kumfa ba. Akwai ainihin wasu abubuwa da zaka iya ƙarawa a rayuwarka don rage haɗarinka. Tabbas, an nuna motsa jiki don yin bambanci, amma abin da kuke sakawa cikin bakinku yana da mahimmanci. Abincin abinci mai arziki a cikin 'ya'yan itatuwa da kayan lambu yana da alamun karewa wajen ci gaba da ciwon huhu na huhu.
Idan ba ku da ciwon ciwon daji, duba wadannan abinci da abubuwan gina jiki waɗanda zasu iya rage yawan ciwon daji na huhu. Idan kun rigaya kuna da ciwon huhu, kada ku tsaya a nan. Kwayoyin da ke taimakawa wajen hana ciwon huhu na iya zama mai mahimmanci, kuma a gaskiya ma, wasu daga cikin jiyya don ciwon huhu na mahaifa zai iya ƙara haɗari na bunkasa ciwon daji na biyu. Amma idan kuna neman abinci wanda zai taimake ku a yau, duba waɗannan kwayoyin cutar kanjamau wanda ke taimakawa wajen dakatar da ciwon tumo ko bunkasa tasirin maganin ciwon daji.
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ApplesWani babban binciken da aka wallafa a cikin PLOS One ya gano cewa cin abinci na abinci na f lavonoids-yawanci a apples-ya kasance mai karɓuwa ga rashin lafiyar mahaifa. A takaice dai, mafi yafi kyau.
A ci na total flavonoids, flavonols, flavones, da flavanones, da flavonols quercetin da kaempferol, an muhimmanci hade da rage yawan hadarin shan taba game da ciwon daji. Ga wadanda basu taɓa shan taba ba, daya daga cikin wadannan mahallin, wanda ake kira flavanones, ya sauke hadarin.
Yayinda duk apple yana da wadata a cikin wadannan mahallin, sun kasance da yalwaci a cikin konkoma karuwa, don haka zaka iya barin mutumin a cikin aljihun. Tun da an saka nau'i-nau'i na apple a cikin yin cider apple, wannan zai iya zama mafi kyau fiye da ruwan ingancin apple idan kuna so ku ci apples a cikin ruwa.
Ƙara wani apple a rana zuwa ga abincinka na iya taimakawa wajen kawar da likitan ilmin likita.
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TafarnuwaA baya, an yi tunanin cewa tafarnuwa yana da maganin anticancer dangane da abin da masu bincike suka samu a cikin dabbobi da kuma Lab. Kwanan nan, wani bincike a Sin ya gano cewa mutanen da suka cinye albarkatun kasa sau biyu ko sau sau a kowace mako sun watsar da cutar cutar kanjamau ta hanyar kashi 44.
Mažalli na iya cin albarkatun tafarnuwa, kamar sulphide mai sulhu mai sulhu, wanda ake zaton zai zama alhakin wadannan sakamakon, an rage shi ta hanyar dafa abinci ko dafa. Lokacin da kuka yi tafarnuwa, ku bar shi a cikin iska na minti 10 kafin a ƙara shi zuwa abincinku ko sauteing saboda wannan ya bada damar hadewar sinadaran da zai bunkasa aikin ciwon daji-karewar tafarnuwa.
An kalli tafarnuwa don samun rawar da zai shafi kiwon lafiyar don magance cutar hawan jini, rage cholesterol, har ma da kariya daga sanyi.
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BroccoliAbincin fasciferous kamar broccoli shirya babban damba a cikin kayan aikin gine-gizen ciwon daji.
Magunguna a cikin kayan lambu na giciye, irin su glucosinates, an samo su don rage yawan ciwon huhu na ciwon huhu a cikin kashi 21 zuwa 32, musamman a mata.
Idan ba ku damu da broccoli ba, kada ku yanke ƙauna, saboda akwai wasu hanyoyi.
Sauran ƙananan ƙididdigar da aka fassara a matsayin cruciferous sun hada da:
- Farin kabeji
- Radishes
- Arugula
- Bok choy
- Gudun Collard
- Kale
- Watercress
- Horseradish
- Brussels sprouts
- Kabeji
- Rutabaga
- Wasabi
- Turnips
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KifiCin kifaye na iya samun nauyin karewa game da ci gaba da ciwon huhu na huhu. Binciken da kwaskwarima na binciken da aka yi har zuwa shekarar 2012 ya gano cewa an yi amfani da yawan kifayen kifi tare da raguwa mai tsanani a cikin hadarin ciwon huhu na huhu; Wadanda suka cinye kifaye sun sami kashi 21 cikin dari na rashin damar bunkasa ciwon huhu.
Hakika, ragewa a cikin ƙwayar cutar ciwon huhu a cikin mahaifa ba wai kawai amfanin amfanin gona ne a cikin kifi ba. Anyi zaton cewa wadannan suna taimakawa wajen rage cututtukan zuciya, cutar hawan jini, da kuma bugun jini. A gaskiya, amfanonin omega-3 a cikin kiwon lafiya suna da muhimmanci cewa an bada shawarar cewa mutane su ci kifi sau biyu a mako don kare cututtukan zuciya kuma Hukumar kare muhalli ta ba da shawarar cewa mata masu ciki suna cin kifi mai kyau a kalla sau ɗaya a kowane mako don amfanin lafiyar jaririn.
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Red barkonoGishiri mai launin karar kararrawa, da barkono barkono, suna dauke da phytochemical (sinadarin shuka) wanda ake kira capsaicin-wani ɓangare na abin da ke ba waɗannan abinci abincin daji. An gano cewa capsaicin ya ci gaba da ci gaba da ciwon daji a cikin ƙwayoyin mikiya wadanda aka nuna su da sinadaran da zai iya haifar da ciwon daji. Capiticin zai iya yin wannan ta hanyar jawo apoptosis, wato, ta hanyar kawar da kwayoyin maras amfani kafin su iya raba su kuma zama kyamacin cancerous.
Duk da yake ba za mu iya yin nazari a cikin yara ba a cikin 'yan adam, launin kararrawa da barkono barkono ne hanya mai kyau don ƙara dan ƙanshi da launi don cin abinci naka.
Capiticin yana iya taka rawar a cikin nauyi asarar da ragewa triglycerides.
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Green TeaKayan shayi na iya taimakawa wajen rage cutar kanjamau. A cikin ƙaura, Tsutsa, Tsarya, da Ovarian trial trial, wani binciken da ya dubi kusan 100,000 mutane, shayi shayi da aka hade ba kawai tare da raguwa a cikin cutar da ciwon huhu a cikin mahaukaci amma ciwon daji overall.
Adding a touch of lemon may increase the absorption of da muhimmanci mahadi a kore shayi, alhãli kuwa ƙara cream (ko wasu kayayyakin kiwo) na iya ɗaure tare da wadannan mahadi kuma negate su sakamako masu kyau.
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AlayyafoKayan shafawa mai arziki ne a fure, wani bitamin da aka gano don rage yawan cutar ciwon huhu a cikin binciken da yawa, kuma a daya, rage yawan ciwon daji a tsofaffin masu shan taba a cikin kashi 40 cikin dari. Me ya sa hakan yake da muhimmanci? A halin yanzu kimanin kashi 60 cikin dari na mutanen da suke ciwon ciwon huhu na tsohuwar jini ne tsohuwar, ba a halin yanzu ba, masu shan taba. Ba za ku iya canza dabi'un da kuka iya yi a koleji ba, amma cin abinci mai kyau a yau zai iya zama bambanci.
Bugu da ƙari, rage ciwon daji, ƙura zai iya taka muhimmiyar rawa wajen hana cutar hawan jini .
Kayan shafawa ma wadata ne a cikin kwayar lutein, wani ƙwayar cutar kanjamau. Ayyukan Lutein a matsayin antioxidant a cikin jiki, yayinda ake kashe yaduwar cututtukan da aka haifar da ciwon daji-haddasa abubuwa a cikin muhalli da kuma matakai na al'ada a cikin jiki.
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KazaKwayar nama, musamman magunguna, an samu mummunar cutar a cikin 'yan shekarun nan, kuma labarin ya ci gaba da ciwon daji. Wani bita na bincike mai zurfi zuwa yau ya gano cewa cin nama mai nama na nama ya haɓaka da kashi 35 cikin dari na hadarin ciwon huhu na huhu, amma akasin haka gaskiya ne ga kaza.
Hawan babban kiwon kaji yana hade da kashi 10 cikin dari na rage yawan hadarin da ke cikin ciwon huhu a cikin huhu, yayin da yake kasancewa mai kyau tushen furotin.
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AlbasaAlbasarta sun ƙunshi quercetin , wani fili wanda ya nuna cewa yana da dangantaka mara kyau da ci gaban ciwon huhu na huhu. A wasu kalmomi, mafi yawan abincin da ake ci da albasarta yana hade da ƙananan ciwon daji na huhu.
Bugu da ƙari, hadarin ciwon daji, quercetin na iya rage yawan kumburi da kuma rage atherosclerosis.
Za'a iya kara albasa game da kowane nau'i ko miya, ko gyara shi kadai a hanyoyi da yawa.
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Wheat GermAlkama na hatsi yana daya daga cikin mafi yawan samfurori na bitamin E (alpha-tocopherol) kuma sunadarin sunflower da almonds.
A cikin nazarin lafiyar mata na Shanghai, binciken nazarin asibitin da ke kallon fiye da 72,000 mata masu shan taba banda, an gano cewa matan da suka kamu da hawan hayaki a gida da kuma wurin aiki shine kashi 47 cikin 100 na iya haifar da ciwon huhu a cikin mahaifa idan sun cinye abinci mai yawa a bitamin E (alpha-tocopherol.)
Wannan binciken kuma yana da mahimmanci wajen nuna muhimmiyar mahimmanci: Mata wadanda suka dauki kariyar bitamin E maimakon cin abinci na bitamin E a cikin nau'in abinci, hakika yana da haɓaka ƙari na cutar ciwon huhu. Ba lallai ba ne dalilin da ya sa wannan shi ne yanayin. Zai yiwu akwai magungunan da ba a gano su ba a cikin abincin da ke dauke da bitamin E waɗanda ba su kasance a cikin kari ba, ko don wasu dalilai da ke dauke da bitamin E a cikin kwamfutar hannu yana aiki a wata hanya dabam a cikin jiki ta metabolism. Amma wannan ya nuna muhimmancin kallon cin abinci kamar hanyar da za ta kasance mai kyau, maimakon dogara ga kariyar kawai.
Ƙara ƙwayar alkama don karin kumallo.
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Butternut SquashButternut squash ya ƙunshi wani abu da ake kira beta-cryptoxanthin da aka samu akai-akai don rage haɗarin ciwon daji na huhu. Rashin haɗari a cikin hadarin shine a kan tsari na 15 zuwa 40 bisa ga binciken, ga wadanda suke da abinci mafi girma na wannan fili. Yayin da wasu nazarin ya nuna alamun da ya fi sauran, cin abinci mai cike da abinci wanda ke dauke da wannan abu yana da muhimmanci sosai ga mutanen da suke shan taba. Bugu da ƙari, kamar yadda yake da bitamin E, waɗanda suke ƙoƙarin samun wannan sashi ta hanyar kariya zasu iya ƙaruwa fiye da rage hadarin ciwon ciwon huhu na huhu.
Bugu da ƙari, yin taka rawa wajen rage cutar kanjamau, beta-cryptoxanthin na iya taka muhimmiyar rawa wajen rage karfin maganin ƙwayar cutar . Beta-cryptoxanthin za'a iya samuwa a cikin tangerines, persimmons, da kayan yaji cayenne, paprika, da foda.
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Spice Up Your LIFEMun yi magana game da abinci da yawa wanda zai iya taimakawa wajen rage yawan ciwon daji na huhu amma har yanzu ya bar wani muhimmin abu na cin abinci mai ciwon daji: kayan yaji.
An gano cewa Rum kayan yaji irin su Rosemary, Sage, Faski, da oregano ba su da amfani da dama kawai amma suna da alaka da haɗarin cutar ciwon huhu. Wadannan kayan yaji suna dauke da fili wanda ake kira carnisol, wanda ke kaiwa da dama daga cikin hanyoyi da ake bukata ta jikin kwayoyin da ba su da hauka.
Ƙara koyo game da yadda za ku daɗa cin abinci mai kyau.
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A Rainbow of FoodsKuna iya jin cewa yana da hikima a ci bakan gizo na abinci, kuma nazarin ya tabbatar da cewa cin abinci iri iri yana da muhimmanci ga lafiyar lafiya.
Masu bincike sunyi nazarin cin abinci a cikin babban rukuni na mutane kuma sun gano cewa abinci iri iri ya haifar da bambanci ga cutar kanjamau. Wadanda ke cin abinci mafi yawancin abinci suna da mummunan haɗari na ciwon daji na ciwon huhu na mahaifa, irin kwayar cutar ciwon huhu na kananan kwayoyin halitta.
Lokaci na gaba da ka je zuwa babban kanti, karban wasu daga cikin wadannan abubuwan-da tabbatar da cewa kana da haɗin haɗi. Kwayar ciwon huhu shine babban dalilin ciwon daji a Amurka a cikin maza da mata, kuma akwai abubuwa da zaka iya yin kanka don rage damar da za ka ji waɗannan maganganu masu ban tsoro: "Kana da ciwon daji."
> Sources:
> Anandakumar, P., Kamaraj, S., Jagan, S., Ramakrishnana, G., da T. Devaki. Capsaicin yana haifar da apoptosis kuma yana ƙuntata benzo (a) pyrene wanda ya haifar da tumboigenesis a cikin Swiss albino mice. International Immunopharmacology . 2013. 17 (2): 254-9.
> Bruning, A. Inhibition of mTOR sigina ta quercetin a magani magani da kuma rigakafin. Anticancer Agents a magani Chemistry . 2013. 13 (7): 1025-31.
> Deneo-Pellegrini, H., Ronco, A., da E. De Stefani. Amfani da nama da kuma hadarin ƙwayar kwayar cutar kwayar fata ta jikin kwayar huhu: nazari kan kula da shari'ar mutane a Uruguay. Nutrition da Ciwon daji . 2015. 67 (1): 82-8.
> Hashibe, M. et al. Kofi, shayi, cin ganyayyaki, da kuma hadarin ciwon daji a cikin ƙungiyar PLCO. Jaridar British Journal of Cancer . 2015. 113 (5): 809-16.
> Mori, N., Shimazu, T., Sasazuki, S. et al. Abincin Ganyayyaki na Cruciferous shine Inversely Associated tare da Ciwon Kwayar Ciwon Cutar Kwayar Kwayoyin cuta a tsakanin Manyan Labarai na yau da kullum a Cibiyoyin Kiwon Lafiyar Jama'a ta Japan (JPHC). Journal of Gina Jiki . 2017. 147 (5): 841-849.
> Vieira, A., Abar, L. Vingeliene, S. et al. 'Ya'yan itãcen marmari, kayan lambu da ƙwayar ciwon huhu na huhu: A Review System da Meta-Analysis. Annals na Oncology . 2016. 27 (1): 81-96.