Mmene Mungathe Kulimbana ndi Khansa ya Zipatso Zanu Zomwe Mumakonda
Lamuloli lidalibebe kuti ngati mulibe zipatso zingapo za zipatso tsiku ndi tsiku kudzakuthandizani kuchepetsa chiopsezo cha khansa ya m'mawere kapena kupewera kubwereza . Koma, palibe kukayika kuti zipatso, makamaka zipatso zatsopano, ndi zabwino kwa thanzi lanu.
Ubwino wa Zaumoyo
Zipatso zimabwera mu mitundu yambiri, maonekedwe, ndi zokoma. Pitani ku msika wa mlimi wanu wa komweko, malo osungiramo zipatso, kapena kugulitsa zakudya, ndikumwa mu mitundu yosiyanasiyana ya zonunkhira, zojambula, ndi mahatchi.
Kuwonjezera pa zipatso zokwanira kukhala ndi makapu amodzi ndi theka patsiku kumathandiza kuchepetsa chiopsezo cha matenda osatha ndi khansa, malinga ndi USDA. Zoonjezerapo, zakudya zabwino zomwe zimaphatikizapo zipatso zabwino ndi ndiwo zamasamba zimathandiza kupewa matenda a mtima, kuthamanga kwa magazi, mtundu wa shuga , nkhuni, komanso khansa ya pakamwa, m'mimba, ndi m'mimba.
Akatswiri amatiuza kuti kusankha zipatso zomwe timadya kungakhale kosavuta komanso kosavuta. Sankhani utawaleza wa mitundu. Mitengo yakuya mu zipatso zosiyana (komanso masamba) nthawi zambiri imapangidwa ndi mankhwala omwe angathandize kuthana ndi khansa.
Mavitamini
Zipatso zili ndi phindu lalikulu la zakudya. Zili ndi zakudya zamagetsi, phenols, antioxidants, folic acid ndi vitamini C. Zimakhalanso ndi mafuta, ma calories, ndi sodium. Osadandaula za kukweza cholesterol yanu mukamadya chipatso - alibe. Makamaka, zigawo zathanzi pa zipatso zimaphatikizapo:
- Zakudya za zakudya: Zipatso zatsopano ndi zouma ndizomwe zimayambitsa zakudya zamagetsi. Pamene mukukudya pa saladi ya banki ya apirberi, mukuchepetsa cholesterol yanu, kuchepetsa chiopsezo cha matenda a mtima, komanso kusunga dongosolo lanu lakumadya. Fiber kuchokera ku chipatso kumathandiza kuchepetsa kudzimbidwa ndi diverticulosis pamene kukupatsani inu kumverera kwachidzalo komwe kumakuthandizani kudula kudya.
- Phenols: Lembani lalanje kapena finyani mandimu ndikupaka mafuta a citrus-phenols ndi mankhwala onunkhira omwe amapezeka m'mafuta ofunika kwambiri. Zopindulitsa siziyimitsa pfungo lokoma, komabe, chifukwa phenols ali ndi mphamvu zowononga tizilombo toyambitsa matenda komanso antibacterial properties. Mafuta onunkhirawa amatha kukhala ndi mphamvu zolimbikitsa thupi komanso chitetezo cha mthupi.
- Antioxidants: Antioxidants ndi mankhwala omwe amaletsa kapena kuchepetsa kuwonongeka kwa okosijeni chifukwa cha kusintha kwaulere , motero kuteteza selo lina kuwonongeka. Antioxidants ikhoza kuthandiza kulimbikitsa thanzi lanu, ubongo, ndi maso mwa kuchepetsa kusakalamba.
- Folic acid: Folic acid, kapena folate, ndi kofunika kuti apange maselo ofiira a magazi, omwe amanyamula mpweya mu thupi lanu lonse. Maselo amenewa amachotsanso zowononga m'matumba anu. Azimayi ndi amayi omwe ali m'zaka za m'ma 3 zoyambirira za mimba amafuna kukhala ndi zofunikira zokwanira. Kudya zipatso ndi ndiwo zamasamba zomwe zimakhala bwino, kapena kutenga folic acid supplements, kumathandiza kuchepetsa chiopsezo cha mwana wanu wa ziwalo za neural tube, spina bifida, ndi amodzi pamene akukula m'mimba mwanu.
- Potaziyamu: Mukhoza kutenga potaziyamu monga chowonjezera, koma zimakhala zosangalatsa kuti muzisangalala ndi zipatso za potassium, monga nthochi, prunes, mapichesi owuma ndi apricots, cantaloupe, ndi vwende la uchi. Kutulutsa madzi ndi madzi a lalanje ndizowonjezera potaziyamu. Zipatso izi zingakuthandizeni kusunga magazi anu muzitsamba zabwino. Katemera wa potaziyamu umathandiza kuti minofu yanu ikhale ndi thanzi labwino mwa kukhala ndi madzi abwino komanso kuthandizira kuti thupi lanu likhale ndi mphamvu.
- Vitamini C: Osangokhala malalanje kapena zipatso zina za citrus, vitamini C ndizofunikira kwa thupi lanu lonse. Vitamini C imathandiza kuchepetsa ndi kukonza, kumathandiza kuchiza mabala ndi zilonda, komanso kumathandiza kuti mano ndi nsinkhu zanu zikhale zathanzi.
Zipatso Zamphamvu
Kuwonjezera pa zakudya zam'mwamba, zipatso zambiri zingathandize pakupewa khansa kapena mankhwala kudzera mwa:
- Zotsatira zaphenolic: Mankhwala a phenolic ayamba kuyang'anitsitsa ndi khansa kwa nthawi yaitali onse omwe amachititsa kuti matendawa asapitirire (khansa ya kuchepetsa) komanso mankhwala awo a chemotherapeutic (khansa). Mafakitalewa amawoneka kuti amakhala ndi zotsatira zowonongeka kwa maselo a selo, ndipo mitundu yambiri ya mankhwala a phenolic apezeka kuti alepheretsa kuchuluka kwa (khansa) ya khansa zina.
- Zochita za antioxidant: Popeza kupsyinjika kwa okosijeni kungayambitse kuwonongeka kwa mavitamini m'maselo omwe amachititsa chitukuko cha khansara, zipatso zokhala ndi mankhwala ophera antioxidant mwina zimathandiza kuchepetsa chiopsezo. Kafukufuku ambiri apeza kuti vuto la khansa ndi lochepa kwambiri mwa anthu omwe amadya zipatso zambiri. Popeza pali njira zambiri zomwe antioxidants zimagwirira ntchito, sitikudziwa momwe iwo amachitira ndi khansa panthawi ino.
- Zotsatira za antiproliferative: Zipatso zambiri zimawoneka kuti zimakhala ndi mankhwala oletsa kupatsirana (kuteteza kukula) motsutsana ndi mitundu yambiri ya maselo a kansa.
| Phenolic Zotsatira | Antioxidant Activity | Mphamvu ya Antiproliferative * |
| Kiranberi | Kiranberi | Kiranberi |
| apulosi | apulosi | Mandimu |
| Mphesa zofiyira | Mphesa zofiyira | apulosi |
| Strawberry, Blueberry, rasipiberi | Strawberry, Blueberry, rasipiberi | Strawberry, Blueberry, rasipiberi |
| Chinanazi | pichesi | Mphesa zofiyira |
| Nthochi | Mandimu | Nthochi |
| pichesi | Peyala | Chipatso champhesa |
| Mandimu | Nthochi | pichesi |
| lalanje | lalanje | |
| Peyala | Chipatso champhesa | |
| Chipatso champhesa | Chinanazi | * kuletsa kufalikira kwa maselo oopsa |
Kudya Zipatso
Pofuna kupindula kwambiri ndi matenda a khansa, idyani mwatsopano. Zitha kukhala zipatso zonse kapena mungayesedwe kapena kudula zipatso. Zipatso zili ndi ubwino wathanzi, makamaka kuchokera ku fiber.
Ngati mukusowa chinachake chosavuta kuposa zipatso zatsopano, yesetsani zipatso zisanadule zomwe zodzala muzitini kapena mitsuko popanda shuga wambiri . Zipatso zouma ndizodziwika ndipo zimapezeka m'magulisa osiyanasiyana.
Zipatso zowonjezereka zingasungidwe ndi kugwiritsidwa ntchito mu smoothies, pies, kapena compotes. Zipatso zoyera ndi za juiced, makamaka zamzitini ndi timadzi timadziti, timakhala ndi tizilombo tating'ono, koma timapindulabe.
Mawu Ochokera
Zipatso sizingakhale zokoma zokha, koma kunyamula phokoso lamphamvu monga zakudya zonse zomwe zingachepetse chiopsezo cha khansa ya m'mawere ndi zakudya zomwe zingalepheretse chotupa chimene chilipo kale. M'malo mosankha zipatso zenizeni, komabe pali zambiri zomwe muyenera kuziphunzira, kusankha zipatso zosiyanasiyana (ndi zokoma) zamtundu wanu wa zakudya ndizovuta kwambiri ponseponse. ( Chotheka chimodzimodzi ndi chipatso cha mphesa monga pali mapepala otsutsana nawo ngati angawonjezere chiopsezo cha khansa ya m'mawere.)
> Zotsatira:
> Jafari, S., Saeidnia, S., ndi M. Abdollahi. Udindo wa mankhwala a Phenolic yachilengedwe ku Koperative yopanga khansa kudzera mu dongosolo la malamulo. Zamakono Zamakono Zamagetsi . 2014. 15 (4): 409-21.
> Li, F., Li, S., Li, H. et al. Ntchito Yotsutsana ndi Matenda a Mitengo, Mitengo ndi Mbewu za Zipatso 61. Journal of Functional Foods . 5 (3): 1298-1309.