Ukutya oku-5 okukhusela umhlaza wedlala lobudoda

Umxholo

• 1. Utamatisi: i-lycopene
• 2. Amantongomane eBrazil: i-selenium
• 3. Imifuno yeCruciferous: sulforaphane
• 4. Iti eluhlaza: isoflavones kunye neepolyphenols
• 5. Intlanzi: omega-3

Ukutya okubonisiweyo ukuthintela umhlaza webala le-Prostate zezi zityebile kwi-lycopene, enje ngetumato kunye neepapaya, kwaye ezo zityebileyo kwi-fiber kunye ne-antioxidants, ezinje ngeziqhamo, imifuno, iimbewu kunye namandongomane, ekufuneka zisetyenziswe rhoqo ukuze zikwazi ukuthatha inxaxheba kuthintelo.

Umhlaza wamadlala ochaphazela ikakhulu amadoda angaphezu kwama-40 kunye nembali yosapho yomhlaza, kwaye inxulunyaniswa nokutya okunotye ukutya okucutshungulwayo njengokutya okukhawulezayo, kunye nenyama efana nesoseji kunye nesoseji, umzekelo.

Bukela ividiyo ethetha ngalo mbandela:

1. Utamatisi: i-lycopene

Utamatisi kokona kutya kutyebileyo kwi-lycopene, isondlo esinamandla amakhulu e-antioxidant ukukhusela iiseli zeprostate ngokuchasene notshintsho oluyingozi, njengokuphindaphindeka okungalawulwayo okwenzeka ekukhuleni kwesisu. Ukongeza ekuthinteleni umhlaza, i-lycopene isebenza ngokunciphisa (okubi) i-LDL cholesterol kunye nokukhusela umzimba kwizifo zentliziyo, ezinje ngokuhlaselwa yintliziyo.

Inani le-lycopene ekufuneka lisetyenzisiwe ukukhusela umhlaza yi-35 mg ngosuku, elingana neetamati ezili-12 okanye i-230 ml yesicatshulwa setamatato. Esi sondlo sifumaneka ngakumbi xa ukutya kuphantsi kwamaqondo obushushu aphezulu, yiyo loo nto isosi yetumato ine-lycopene eninzi kuneetamati ezintsha. Ukongeza kwiitumato kunye nezinye ezivela kuzo, okunye ukutya okunotye kwi-lycopene yiguava, ipapaya, itsheri kunye nevatala.

2. Amantongomane eBrazil: i-selenium

I-Selenium yiminerali efumaneka ikakhulu kumantongomane eBrazil kwaye inceda ukuthintela umhlaza ngokuthatha inxaxheba ekufeni okucwangcisiweyo kweeseli, ukuthintela ukuveliswa kweseli, ukusebenza njenge-antioxidant. Ukongeza kwii-chestnuts, ikwakhona ekutyeni okufana nomgubo wengqolowa, isikhupha seqanda kunye nenkukhu. Jonga ukutya okune-selenium.

3. Imifuno yeCruciferous: sulforaphane

Imifuno yeCruciferous efana ne-broccoli, icauliflower, ikhaphetshu, ihlumelo laseBrussels kunye ne-kale zityebile kwizakhamzimba ze-sulforaphane kunye ne-indole-3-carbinol, izondlo ezinefuthe le-antioxidant kwaye ezikhuthaza ukufa okucwangcisiweyo kweeseli zedlala lobuchwephesha, ukuthintela ukwanda kwazo kwizidumba.

4. Iti eluhlaza: isoflavones kunye neepolyphenols

I-Isoflavones kunye neepolyphenols zine-antioxidant, antiproliferative kunye nevuselelayo yokufa kweeseli, okubizwa ngokuba yi-apoptosis.

Ukongeza kwiti eluhlaza, ezi zinongo zikwakhona kuninzi lweziqhamo kunye nemifuno, iimbotyi zesoya kunye newayini ebomvu.

5. Intlanzi: omega-3

I-Omega-3 luhlobo lwamafutha alungileyo asebenza njenge-anti-inflammatory kunye ne-antioxidant, ukuphucula impilo yeseli kunye nokuthintela izifo ezinje ngomhlaza kunye neengxaki zentliziyo. Itholakala kwiintlanzi zamanzi zetyuwa ezifana ne-salmon, ityhuna kunye ne-sardines, kunye nokutya okufana neflakisi kunye ne-chia.

Kunye nokusetyenziswa kakhulu kweziqhamo, imifuno kunye neti eluhlaza, kubalulekile ukunciphisa ukutya okunamafutha agcweleyo, akhoyo ikakhulu kwinyama ebomvu, ibhekoni, iisoseji ezifana nesoseji, isoseji kunye neham, Ukutya okukhawulezayo kunye nokutya okunemveliso ephezulu enamafutha, njenge-lasagna kunye nee-pizza ezibandisiweyo.

Ukongeza ekutyeni, kubalulekile ukuba kuvavanyo lokuthintela umhlaza wedlala lobuchwephesha kunye nomchamo kwaye wazi iimpawu zokuqala zesi sifo, ukuze sibonwe kwangethuba. Jonga le vidiyo ilandelayo ekufuneka yenziwe kwiimviwo: