Zakudya zomwe zimapewa khansa

Zamkati

• 1. Broccoli
• 2. Msuzi wa phwetekere
• 3. Beet ndi masamba ofiirira
• 4. Nati waku Brazil
• 5. Tiyi wobiriwira
• 6. Soy
• 7. Nsomba zam'nyanja

Pali zakudya zingapo zomwe zitha kuphatikizidwa tsiku lililonse, m'njira zosiyanasiyana, mu zakudya zomwe zimathandiza kupewa khansa, makamaka zipatso ndi ndiwo zamasamba, komanso zakudya zokhala ndi omega-3 ndi selenium.

Zomwe zimayambitsa anti-khansa pazakudya izi zimachitika makamaka chifukwa chakuti zili ndi mphamvu yayikulu yothana ndi antioxidant mthupi, yoteteza maselo ku zipsyinjo zomwe zimachitika chifukwa cha zopitilira muyeso pochedwetsa kapena kuletsa makutidwe ake, kuphatikiza pakupewera kusintha kwa DNA yama cell omwe kondwerani kapangidwe ka zotupa.

Zakudya zina zomwe zitha kuthandiza kupewa khansa, nthawi iliyonse mukaphatikizidwa muzakudya zabwino komanso zosiyanasiyana komanso zomwe zimakhudzana ndi moyo wathanzi, ndi izi:

1. Broccoli

Broccoli ili ndi sulforaphanes ndi glucosinolates ambiri, zinthu zomwe zimagwira ntchito ngati ma antioxidants, kuteteza maselo ku kusintha kwa DNA panthawi yochulukitsa. Chakudyachi chimathandizanso kuwongolera apoptosis, komwe kumafera kufa kwa maselo, akakhala ndi vuto kapena kusintha kwa magwiridwe awo.

Kuphatikiza pa broccoli, masamba ena amakhalanso olemera ndi zinthu izi, monga kolifulawa, kabichi, zophukira ku Brussels, arugula ndi mpiru, ndipo tikulimbikitsidwa kuti masamba 5 kapena kupitilira apo azidya masambawa sabata.

Kafukufuku wina wasayansi akuwonetsa kuti kumwa chakudyachi kumachepetsa chiopsezo cha mitundu ingapo ya khansa, makamaka m'mimba, m'mapapo, m'matumbo ndi khansa ya m'mawere.

2. Msuzi wa phwetekere

Tomato ali ndi lycopene yolemera kwambiri, imodzi mwamphamvu kwambiri yopewera antioxidants m'thupi ndipo imathandizira kwambiri popewera khansa, makamaka khansa ya prostate.

Lycopene imapezeka kwambiri mu msuzi wa phwetekere, wokhala ndi 55.45 mg wa lycopene pa magalamu 100, mosiyana ndi tomato wobiriwira, wokhala ndi 9.27 mg, ndi msuzi wa phwetekere, womwe uli ndi 10.77 mg wa lycopene, kuphatikiza kuti kuyamwa kwa lycopene kumakhala kokwanira phwetekere waphika.

Lycopene ndi carotenoid yomwe imatsimikizira mtundu wofiira ku zakudya monga tomato, gwava, mavwende, persimmon, papaya, dzungu ndi tsabola wofiira. Onani zabwino zina za tomato.

3. Beet ndi masamba ofiirira

Zamasamba zofiirira, zofiira, zapinki kapena zamtambo ndizolemera ma anthocyanins, zinthu zomwe zimagwiranso ntchito ngati ma antioxidants komanso omwe amateteza ma DNA a maselo motsutsana ndi kusintha, kuphatikiza pakuchita anti-yotupa komanso prebiotic zotsatira mthupi.

Zinthu izi zimapezeka pazakudya monga kabichi wofiira, anyezi wofiira, biringanya, radish, beets, komanso zipatso monga açaí, rasipiberi, mabulosi akutchire, mabulosi abulu, sitiroberi, chitumbuwa, mphesa ndi maula.

4. Nati waku Brazil

Mtedza waku Brazil uli ndi selenium yolemera, michere yomwe imagwira ntchito m'thupi ngati anti-yotupa komanso yothandizira chitetezo cha mthupi, yogwira nawo njira zingapo zomwe zimathandizira magwiridwe antchito am'magazi ndikupanga mphamvu mthupi. Kuphatikiza apo, mcherewu umakhala ndi mphamvu ya antioxidant mthupi, yolepheretsa kupangika kwa zopitilira muyeso zaulere.

Kuphatikiza pa khansa ya m'mawere, selenium imathandiza kupewa khansa ya chiwindi, prostate ndi chikhodzodzo, komanso imapezekanso muzakudya monga nyama, nkhuku, broccoli, anyezi, adyo, nkhaka, kabichi ndi nsomba.

5. Tiyi wobiriwira

Tiyi wobiriwira amakhala ndi mankhwala a phenolic, makamaka flavonoids ndi makatekini, omwe amakhala ngati ma antioxidants ndi anti-inflammatories, omwe amachititsa kuti maselo apoptosis, omwe amafa chifukwa cha maselo omwe amasintha momwe amagwirira ntchito.

Kuphatikiza apo, makatekini amawonekeranso kuti amachepetsa kuchuluka kwa mitsempha, amachepetsa kukula kwa chotupa, kupewa mitundu ingapo ya khansa, makamaka prostate, m'mimba, bere, mapapo, ovary ndi chikhodzodzo.

Makatekini amapezekanso mu tiyi wobiriwira ndi tiyi woyera, omwe amachokera ku chomera chomwecho monga tiyi wobiriwira, the Camellia sinensis. Onani zina za tiyi wobiriwira komanso momwe mungakonzekerere.

6. Soy

Soy ndi zotumphukira zake, monga tofu ndi zakumwa za soya, zili ndi zinthu zambiri zotchedwa phytoestrogens, zomwe zimafanana ndi estrogen, timadzi tomwe timapangidwa ndi azimayi kuyambira ali aunyamata.

Chifukwa chake, ma phytoestrogens amapikisana ndi mahomoni amthupi, ndikupangitsa kuti thupi lizikhala bwino bwino, kuteteza kukula kwa maselo a khansa. Langizo lofunika kwambiri kuti mupeze maubwinowa ndikusankha kudya soya wamtundu, omwe amapangidwa popanda mankhwala ophera tizilombo komanso zowonjezera zakudya.

Komabe, ndikofunikira kutchula kuti anthu omwe ali pachiwopsezo chachikulu cha khansa ya m'mawere kapena omwe ali ndi zotupa zotengera estrogen ayenera kupewa zakudya zokhala ndi phytoestrogens, popeza kafukufuku wina akuwonetsa kuti kudya mtundu uwu wa chakudya kumatha kulimbikitsa kukula kwa mtundu uwu chakudya. mtundu wa chotupa mwa anthu omwe ali pachiwopsezo.

7. Nsomba zam'nyanja

Nsomba zamchere zamchere, monga tuna, sardines ndi salmon, zili ndi omega-3, mafuta athanzi omwe amachita ngati anti-yotupa m'thupi. Kuphatikiza apo, nsomba imakhalanso ndi vitamini D, yomwe imalumikizidwa ndikuwongolera kwabwino kwa mahomoni komanso kupewa khansa ya m'mawere, m'matumbo ndi m'matumbo. Dziwani zambiri zakufunika kwa vitamini D.