Ukutya okuthintela umhlaza

Umxholo

• 1. Brokholi
• 2. Isosi yetumato
• 3. Imifuno ye-Beet nemfusa
• 4. I-nut yaseBrazil
• 5. Iti eluhlaza
• 6.Soy
• 7. Iintlanzi zolwandle

Kukho ukutya okuninzi okunokufakwa yonke imihla, ngeendlela ezahlukeneyo, kwindlela otya ngayo kwaye kunceda ukuthintela umhlaza, ikakhulu iziqhamo kunye nemifuno, kunye nokutya okune-omega-3 kunye ne-selenium.

Isenzo sokulwa nomhlaza koku kutya ikakhulu ngenxa yokuba zinamandla amakhulu e-antioxidant emzimbeni, ekhusela iiseli kumonakalo obangelwe zi-radicals zasimahla ngokulibazisa okanye ukuthintela i-oxidation yazo, ukongeza kuthintelo kuguquko kwi-DNA yeeseli thanda ukwenziwa kwamathumba.

Ezinye zokutya ezinokukunceda ukuthintela umhlaza, nanini na xa zibandakanyiwe kukutya okusempilweni okwahlukileyo kunye nokunxulumana nemikhwa yokuphila esempilweni, zezi:

1. Brokholi

I-Broccoli ityebile kwi-sulforaphanes kunye ne-glucosinolates, izinto ezisebenza njenge-antioxidants, zikhusela iiseli kutshintsho kwi-DNA ngexesha lokuphindaphindeka kwazo. Oku kutya kunceda nasekulawuleni i-apoptosis, eyindalo yokufa kweeseli, xa zinesiphene okanye utshintsho kwindlela ezisebenza ngayo.

Ukongeza kwi-broccoli, eminye imifuno ikwacebile kwezi zinto, ezifana nekholifulawa, ikhaphetshu, ihlumelo laseBrussels, iarugula kunye netheniphu, kwaye kuyacetyiswa ukuba i-5 okanye ngaphezulu kokuhanjiswa kwale mifuno kutyiwe ngeveki.

Olunye uphononongo lwesayensi lubonisa ukuba ukusetyenziswa koku kutya kunokunciphisa umngcipheko weentlobo ezahlukeneyo zomhlaza, ikakhulu isisu, imiphunga, ikholoni kunye nomhlaza webele.

2. Isosi yetumato

Iitamati zityebile kwi-lycopene, enye yezona zinto zinamandla emzimbeni kwaye ineyona mpembelelo ibonakalayo ekuthinteleni umhlaza, ngakumbi umhlaza wedlala lendlala.

I-Lycopene ifumaneka kumanani amakhulu kwi-tomato sauce, kunye ne-55.45 mg ye-lycopene nge-100 gram, ngokungafaniyo neetamatato ezingavuthiyo, ezine-9.27 mg, kunye nejusi yetamatato, ene-10.77 mg ye-lycopene, ukongeza kwinto yokuba ukufakwa kwe-lycopene kuphezulu xa itumato iyaphekwa.

ILycopene yicarotenoid eqinisekisa umbala obomvu kukutya okunje ngetumato, iguava, ivatala, ipersimmon, ipapaya, ithanga kunye nepepile ebomvu. Jonga ezinye izibonelelo zetamatato.

3. Imifuno ye-Beet nemfusa

Imifuno emfusa, ebomvu, epinki okanye eblowu ityebile kwii-anthocyanins, izinto ezisebenza njenge-antioxidants kwaye zikhusela i-DNA yeeseli ngokuchasene notshintsho, ukongeza ekusebenzeni okuchasayo kunye nokuchaphazeleka komzimba emzimbeni.

Ezi zinto zikhona ekutyeni okufana nekhaphetshu ebomvu, itswele ebomvu, isitshalo seqanda, iradish, i-beet, kunye neziqhamo ezinje ngeaçaí, raspberry, blackberry, blueberry, strawberry, cherry, grape and plum.

4. I-nut yaseBrazil

Amantongomane aseBrazil atyebile kwi-selenium, isondlo esisebenza emzimbeni njenge-anti-inflammatory kwaye iyakhuthaza amajoni omzimba, ethatha inxaxheba kwiinkqubo ezininzi eziphucula ukusebenza kweeseli kunye nemveliso yamandla emzimbeni. Ukongeza, le minerali inefuthe le-antioxidant emzimbeni, ethintela ukwenziwa kweeradicals zasimahla.

Ukongeza kumhlaza wamabele, i-selenium inceda ukuthintela umhlaza wesibindi, iprostate kunye nesinyi, kwaye ikwakhona ekutyeni okufana nenyama, inkukhu, i-broccoli, itswele, igalikhi, ikhukhamba, ikhaphetshu kunye nokutya kwaselwandle.

5. Iti eluhlaza

Iti eluhlaza ityebile kwimichiza ye-phenolic, ngakumbi i-flavonoids kunye neekatekini, ezisebenza njenge-antioxidants kunye ne-anti-inflammatories, ezikhuthaza iseli apoptosis, kukufa okucwangcisiweyo kweeseli ezibonisa utshintsho ekusebenzeni kwazo.

Ukongeza, iikatekini zikwacutha ukunciphisa ukwanda kwemithambo yegazi, ukunciphisa ukukhula kwethumba, ukuthintela iintlobo ezahlukeneyo zomhlaza, ikakhulu iprostate, isisu, ibele, umphunga, isizalo kunye nesinyi.

IiCatechins zikhona kwi-tea eluhlaza kunye neti emhlophe, ezivela kwisityalo esinye njenge-green tea, the UCamellia sinensis. Jonga ezinye iipropathi zeti eluhlaza kunye nendlela yokulungiselela.

6.Soy

I-Soy kunye nezinye ezivela kuyo, ezinje nge tofu kunye nesiselo esinxilisayo, zityebile kwizinto ezibizwa ngokuba yi-phytoestrogens, efana ne-estrogen, ihomoni ngokwemvelo eveliswa ngabafazi ukusuka ebusheni.

Yiyo loo nto phytoestrogens ikhuphisana nehomoni yomzimba, ibangela ukulingana okungcono kwehomoni, kuthintela ukukhula kweeseli zomhlaza. Ingcebiso ebalulekileyo yokufumana ezi zibonelelo kukukhetha ukusebenzisa isoya evelisiweyo, eveliswa ngaphandle kwamayeza okubulala izitshabalalisi kunye nezongezo zokutya.

Nangona kunjalo, kubalulekile ukukhankanya ukuba abantu abasemngciphekweni omkhulu womhlaza wamabele okanye wokukhula kwamathumba axhomekeke kwi-estrogen kufuneka bakuphephe ukutya okutyebileyo kwi-phytoestrogens, kuba ezinye izifundo zicebisa ukuba ukusetyenziswa kolu hlobo lokutya kunokukhuthaza ukukhula kolu hlobo ukutya: uhlobo lwethumba kubantu abasemngciphekweni.

7. Iintlanzi zolwandle

Intlanzi yetyuwa yamanzi anje ngetyhuna, isardadi kunye nesalmon, ityebile kwi-omega-3, inqatha elisempilweni elisebenza njenge-anti-inflammatory emzimbeni. Ukongeza, iintlanzi zikwanovithamini D, onxulunyaniswa nommiselo ongcono wamahomoni kunye nokuthintela umhlaza webele, ikholon kunye nomhlaza wamathambo. Funda kabanzi malunga nokubaluleka kwevithamini D.