Zakudya 13 Zomwe Zikhoza Kuchepetsa Chiwopsezo Cha Khansa

Zamkati

• 1. Broccoli
• 2. Kaloti
• 3. Nyemba
• 4. Zipatso
• 5. Sinamoni
• 6. Mtedza
• 7. Mafuta a Azitona
• 8. Mphepo yamkuntho
• 9. Zipatso za Citrus
• 10. Mafuta
• 11. Tomato
• 12. Garlic
• 13. Nsomba Zamchere
• Mfundo Yofunika Kwambiri

Zomwe mumadya zitha kukhudza kwambiri mbali zambiri zaumoyo wanu, kuphatikiza chiopsezo chokhala ndi matenda aakulu monga matenda amtima, shuga ndi khansa.

Kukula kwa khansa, makamaka, kwawonetsedwa kuti kumakhudzidwa kwambiri ndi zakudya zanu.

Zakudya zambiri zimakhala ndi zinthu zopindulitsa zomwe zingathandize kuchepetsa kukula kwa khansa.

Palinso maphunziro angapo omwe akuwonetsa kuti kudya kwambiri zakudya zina kumatha kuphatikizidwa ndi chiopsezo chochepa cha matendawa.

Nkhaniyi ipenda kafukufukuyu ndikuyang'ana zakudya 13 zomwe zingachepetse chiopsezo chanu cha khansa.

1. Broccoli

Broccoli ili ndi sulforaphane, chomera chomwe chimapezeka m'mitengo ya cruciferous yomwe imatha kukhala ndi mankhwala oletsa khansa.

Kafukufuku wina yemwe adawonetsa kuti chubu cha sulforaphane amachepetsa kukula ndi kuchuluka kwa maselo a khansa ya m'mawere mpaka 75% ().

Momwemonso, kafukufuku wazinyama adapeza kuti kuchiza mbewa ndi sulforaphane kunathandizira kupha ma cell a khansa ya prostate ndikuchepetsa chotupa ndi 50% ().

Kafukufuku wina apezanso kuti kudya kwambiri masamba a cruciferous monga broccoli kumatha kulumikizidwa ndi chiopsezo chochepa cha khansa yoyipa.

Kafukufuku wina wa 35 adawonetsa kuti kudya masamba ambiri opachikidwa pamtunduwu kumalumikizidwa ndi chiopsezo chochepa cha khansa yoyipa komanso yamatumbo ().

Kuphatikiza broccoli wokhala ndi zakudya zochepa sabata iliyonse kumatha kubwera ndi maubwino olimbana ndi khansa.

Komabe, kumbukirani kuti kafukufuku yemwe alipo sanayang'ane mwachindunji momwe broccoli ingakhudzire khansa mwa anthu.

M'malo mwake, zakhala zikucheperako pakuyesa-kuyesa, kuwunika kwa nyama komanso kuwunika komwe kumafufuza zamasamba a cruciferous, kapena zovuta zamagulu ena mu broccoli. Chifukwa chake, maphunziro ena amafunikira.

ChiduleBroccoli ili ndi sulforaphane, kompositi yomwe yawonetsedwa kuti imayambitsa chotupa cha cell cell ndikuchepetsa kukula kwa chotupa m'mayeso oyeserera ndi maphunziro a nyama. Kudya kwambiri masamba a cruciferous amathanso kukhala ndi chiopsezo chochepa cha khansa yoyipa.

2. Kaloti

Kafukufuku angapo apeza kuti kudya kaloti zambiri kumalumikizidwa ndi kuchepa kwa mitundu ina ya khansa.

Mwachitsanzo, kuwunika kunayang'ana zotsatira za maphunziro asanu ndikuwona kuti kudya kaloti kumachepetsa chiopsezo cha khansa ya m'mimba mpaka 26% ().

Kafukufuku wina adapeza kuti kudya kwambiri kaloti kumalumikizidwa ndi 18% yocheperako ya khansa ya prostate ().

Kafukufuku wina adasanthula zakudya za omwe adatenga nawo gawo 1,266 omwe ali ndi khansa yamapapo. Inapeza kuti osuta omwe sanadye kaloti anali ndi mwayi wopitilira katatu khansa yam'mapapo, poyerekeza ndi omwe amadya kaloti kamodzi pamlungu ().

Yesani kuphatikiza kaloti muzakudya zanu monga chotupitsa chopatsa thanzi kapena mbale yokometsera pang'ono kangapo pamlungu kuti muwonjezere kudya kwanu komanso kuti muchepetse chiopsezo cha khansa.

Komabe, kumbukirani kuti maphunzirowa akuwonetsa kuyanjana pakati pa kudya karoti ndi khansa, koma osaganizira pazinthu zina zomwe zingatenge gawo.

Chidule Kafukufuku wina apeza kuyanjana pakati pa kumwa karoti ndi kuchepa kwa chiopsezo cha prostate, mapapo ndi khansa yam'mimba.

3. Nyemba

Nyemba zili ndi fiber zambiri, zomwe kafukufuku wina apeza zingathandize kuteteza khansa yoyipa (,,).

Kafukufuku wina adatsata anthu 1,905 omwe ali ndi mbiri ya zotupa zoyipa, ndipo adapeza kuti iwo omwe amadya nyemba zophika kwambiri, zouma amakhala ndi chiopsezo chotsika cha chotupa ().

Kafukufuku wazinyama adapezanso kuti kudyetsa makoswe nyemba zakuda kapena nyemba za navy kenako ndikuyambitsa khansa yam'matumbo kumalepheretsa kukula kwa maselo a khansa mpaka 75% ().

Malinga ndi izi, kudya nyemba zochepa sabata iliyonse kumatha kukulitsa kudya kwa fiber ndikuthandizira kuchepetsa chiopsezo chokhala ndi khansa.

Komabe, kafukufuku wapano amangolembedwa pamaphunziro a nyama ndi maphunziro omwe akuwonetsa kuyanjana koma osachita zovuta. Kafukufuku wowonjezereka amafunikira kuti muwone izi mwa anthu, makamaka.

Chidule Nyemba zimakhala ndi zotupa zambiri, zomwe zitha kukhala zoteteza ku khansa yoyipa. Kafukufuku waumunthu ndi zinyama apeza kuti kudya kwambiri nyemba kumachepetsa chiopsezo cha zotupa zoyipa komanso khansa ya m'matumbo.

4. Zipatso

Zipatso zimakhala ndi ma anthocyanins, zobzala nyemba zomwe zimakhala ndi antioxidant ndipo zimatha kukhala ndi chiopsezo chochepa cha khansa.

Pakafukufuku wina wa anthu, anthu 25 omwe ali ndi khansa yoyipa amathandizidwa ndi kuchotsedwa kwa bilberry masiku asanu ndi awiri, zomwe zidapezeka kuti zimachepetsa kukula kwa maselo a khansa ndi 7% ().

Kafukufuku wina wocheperako adapereka zakumwa zakuda zakuda kuzizira kwa odwala omwe ali ndi khansa yapakamwa ndikuwonetsa kuti amachepetsa milingo ina yokhudzana ndi kufalikira kwa khansa ().

Kafukufuku wina wazinyama adapeza kuti kupatsa makoswe zakuda zouma zakuda kumachepetsa zotupa za m'mimba mpaka 54% ndikuchepetsa kuchuluka kwa zotupa mpaka 62% ().

Momwemonso, kafukufuku wina wazinyama adawonetsa kuti kupatsa makoswe chotsitsa mabulosi kunapezeka kuti ziletsa khansa zingapo ().

Kutengera ndi zomwe zapezazi, kuphatikiza zipatso kapena zipatso ziwiri tsiku lililonse zitha kuletsa khansa.

Kumbukirani kuti awa ndi maphunziro a nyama ndi zowonera akuyang'ana zotsatira za kuchuluka kwa mabulosi, ndipo kafukufuku wambiri wa anthu amafunikira.

Chidule Kafukufuku wina wamayeso ndi nyama apeza kuti mankhwala omwe amapezeka mu zipatso amachepetsa kukula ndi kufalikira kwa mitundu ina ya khansa.

5. Sinamoni

Sinamoni imadziwika bwino chifukwa cha thanzi lake, kuphatikizapo kuthekera kwake kuchepetsa shuga m'magazi ndikuchepetsa kutupa (,).

Kuphatikiza apo, kafukufuku wina wamayeso ndi nyama apeza kuti sinamoni itha kuthandizira kuletsa kufalikira kwa maselo a khansa.

Kafukufuku woyeserera anapeza kuti kutulutsa kwa sinamoni kumatha kuchepetsa kufalikira kwa maselo a khansa ndikupangitsa kuti afe ().

Kafukufuku wina wowonetsa poyeserera adawonetsa kuti sinamoni mafuta ofunikira amafinya kukula kwa maselo a khansa ya mutu ndi khosi, komanso amachepetsa kukula kwa chotupa ().

Kafukufuku wazinyama adawonetsanso kuti kutulutsa kwa sinamoni kunayambitsa kufa kwa maselo m'matumba am'mimba, komanso kunachepetsa kuchuluka kwa zotupa zomwe zimakula ndikufalikira ().

Kuphatikiza supuni ya 1 / 2-1 (2-4 magalamu) ya sinamoni pazakudya zanu patsiku zitha kukhala zopindulitsa popewa khansa, ndipo zitha kubwera ndi maubwino ena, monga kutsitsa shuga wamagazi ndikuchepetsa kutupa.

Komabe, maphunziro ena amafunikira kuti timvetsetse momwe sinamoni ingakhudzire kukula kwa khansa mwa anthu.

Chidule Kafukufuku woyeserera ndi kafukufuku wazinyama apeza kuti kutulutsa kwa sinamoni kumatha kukhala ndi mankhwala oletsa khansa ndipo kumatha kuchepetsa kukula ndi kufalikira kwa zotupa. Kafukufuku wambiri mwa anthu amafunikira.

6. Mtedza

Kafukufuku apeza kuti kudya mtedza kumatha kulumikizidwa ndi chiopsezo chochepa cha mitundu ina ya khansa.

Mwachitsanzo, kafukufuku adayang'ana pazakudya za anthu 19,386 ndipo adapeza kuti kudya mtedza wambiri kumalumikizidwa ndi chiopsezo chochepa chofa ndi khansa ().

Kafukufuku wina adatsata omwe adatenga nawo gawo 30,708 mpaka zaka 30 ndipo adapeza kuti kudya mtedza pafupipafupi kumalumikizidwa ndi kuchepa kwa khansa ya m'mimba, kapamba komanso khansa ya m'mapapo ().

Kafukufuku wina apeza kuti mtedza wamtundu wina ungalumikizidwe ndi chiopsezo chochepa cha khansa.

Mwachitsanzo, mtedza waku Brazil uli ndi selenium yambiri, yomwe ingathandize kuteteza khansa yam'mapapo mwa omwe ali ndi vuto lochepa la selenium ().

Momwemonso, kafukufuku wina wazinyama adawonetsa kuti kudyetsa mbewa walnuts kunachepetsa kukula kwa maselo a khansa ya m'mawere ndi 80% ndikuchepetsa zotupa ndi 60% ().

Zotsatira izi zikuwonetsa kuti kuwonjezera mtedza wakudya tsiku lililonse kungachepetse chiopsezo chanu chodwala khansa mtsogolo.

Komabe, maphunziro owonjezera mwa anthu amafunikira kuti adziwe ngati mtedza ndiwo umayambitsa bungweli, kapena ngati pali zinthu zina zomwe zikukhudzidwa.

Chidule Kafukufuku wina apeza kuti kudya mtedza kwambiri kumachepetsa chiopsezo cha khansa. Kafukufuku akuwonetsa kuti mitundu ina monga mtedza wa Brazil ndi walnuts amathanso kulumikizidwa ndi chiopsezo chochepa cha khansa.

7. Mafuta a Azitona

Mafuta a azitona amakhala ndi maubwino azaumoyo, motero sizosadabwitsa kuti ndi imodzi mwazakudya zaku Mediterranean.

Kafukufuku wambiri adapeza kuti kudya mafuta azitona kungateteze ku khansa.

Kuwunikanso kwakukulu komwe kunapangidwa ndi kafukufuku 19 kudawonetsa kuti anthu omwe amadya mafuta ochulukirapo anali ndi chiopsezo chochepa chokhala ndi khansa ya m'mawere ndi khansa yam'magazi kuposa omwe amadya kwambiri ().

Kafukufuku wina adayang'ana kuchuluka kwa khansa m'maiko 28 padziko lonse lapansi ndipo adapeza kuti madera omwe amadya kwambiri maolivi adachepetsa khansa ya m'maso ().

Kusintha mafuta ena mu chakudya chanu cha maolivi ndi njira yosavuta yopindulira ndi thanzi lake. Mutha kuthira mafuta pamasaladi ndi masamba ophika, kapena yesani kuzigwiritsa ntchito muma marinade anu a nyama, nsomba kapena nkhuku.

Ngakhale kafukufukuyu akuwonetsa kuti pakhoza kukhala mgwirizano pakati pamafuta azitona ndi khansa, palinso zina zomwe zimakhudzidwa. Kafukufuku wowonjezereka amafunikira kuti muwone momwe mafuta azitona amathandizira khansa mwa anthu.

Chidule Kafukufuku wochuluka wasonyeza kuti kudya mafuta a azitona kwambiri kumatha kuphatikizidwa ndi kuchepa kwa mitundu ina ya khansa.

8. Mphepo yamkuntho

Turmeric ndi zonunkhira zomwe zimadziwika bwino chifukwa chazinthu zolimbikitsa thanzi. Curcumin, chophatikizira chake, ndi mankhwala omwe ali ndi zotsutsana ndi zotupa, antioxidant komanso zotsatira za anticancer.

Kafukufuku wina adawona zovuta za curcumin pa odwala 44 omwe ali ndi zotupa m'matumbo omwe atha kukhala khansa. Pambuyo masiku 30, magalamu 4 a curcumin tsiku lililonse amachepetsa zilonda zomwe zimapezeka ndi 40% ().

Pakafukufuku wa chubu choyesa, curcumin idapezekanso kuti ichepetse kufalikira kwa maselo a khansa yam'matumbo poyang'ana enzyme yokhudzana ndi kukula kwa khansa ().

Kafukufuku wina woyeserera adawonetsa kuti curcumin idathandizira kupha ma cell a khansa ya mutu ndi khosi ().

Curcumin yawonetsedwanso kuti ndi yothandiza pochepetsa kukula kwa khansa yam'mapapu, m'mawere ndi prostate m'maphunziro ena a test-tube (,,).

Kuti mupeze zotsatira zabwino, yesetsani supuni 1 / 2-3 supuni (1-3 magalamu) a turmeric patsiku. Gwiritsani ntchito ngati zonunkhira zapansi kuti muwonjezere kukoma kwa zakudya, ndipo muphatikize ndi tsabola wakuda kuti athandize kuyamwa kwake.

Chidule Turmeric imakhala ndi curcumin, mankhwala omwe awonetsedwa kuti amachepetsa kukula kwa mitundu yambiri ya khansa ndi zotupa m'mayeso oyeserera komanso maphunziro aanthu.

9. Zipatso za Citrus

Kudya zipatso za citrus monga mandimu, mandimu, zipatso zamphesa ndi malalanje kumalumikizidwa ndi chiopsezo chochepa cha khansa m'maphunziro ena.

Kafukufuku wina wamkulu adapeza kuti ophunzira omwe amadya zipatso zochuluka kwambiri amakhala ndi chiopsezo chochepa chokhala ndi khansa yazigawo zam'mimba ndi zapuma ().

Kuwunika komwe kumayang'ana maphunziro asanu ndi anayi kunapezanso kuti kudya zipatso zamalalanje kumalumikizidwa ndi kuchepa kwa khansa ya kapamba ().

Pomaliza, kuwunikanso kafukufuku wa 14 kudawonetsa kuti kudya kwambiri, kapena katatu pamlungu, zipatso za citrus zimachepetsa chiopsezo cha khansa ya m'mimba ndi 28% ().

Kafukufukuyu akuwonetsa kuti kuphatikiza zipatso zingapo za zipatso mu zakudya zanu sabata iliyonse kungachepetse chiopsezo chanu chokhala ndi mitundu ina ya khansa.

Kumbukirani kuti maphunzirowa sawerengera pazinthu zina zomwe zingakhalepo. Kafukufuku wowonjezereka amafunikira momwe zipatso za citrus zimakhudzira kukula kwa khansa.

Chidule Kafukufuku apeza kuti kudya kwambiri zipatso za citrus kumatha kuchepetsa chiopsezo cha mitundu ina ya khansa, kuphatikizapo khansa ya m'mimba ndi m'mimba, komanso khansa yam'mimba komanso njira yopumira.

10. Mafuta

Zakudya zamtundu wapamwamba komanso mafuta athanzi amtima, zopakidwa mafuta zitha kukhala zowonjezerapo zakudya zanu.

Kafukufuku wina wasonyeza kuti zitha kuthandizanso kuchepetsa kukula kwa khansa ndikuthandizira kupha ma cell a khansa.

Pakafukufuku wina, azimayi 32 omwe ali ndi khansa ya m'mawere amalandila muffin wa flaxseed tsiku lililonse kapena placebo kwa mwezi wopitilira.

Kumapeto kwa kafukufukuyu, gululi linatsitsa zikwangwani zomwe zimayeza kukula kwa chotupa, komanso kuchuluka kwa khansa cell kufa ().

Pakafukufuku wina, amuna 161 omwe ali ndi khansa ya prostate adathandizidwa ndi fulakesi, omwe adapezeka kuti amachepetsa kukula ndi kufalikira kwa ma cell a khansa ().

Mafuta amadzimadzi amadzimadzi amadzimadzi amadzimadzi, omwe maphunziro ena apeza kuti amateteza khansa yoyipa (,,).

Yesani kuwonjezera supuni imodzi (10 magalamu) a nthaka yomwe idakulungidwa muzakudya zanu tsiku lililonse posakaniza ma smoothies, kuwaza pamwamba pa phala ndi yogurt, kapena kuwonjezeranso kuzinthu zomwe mumakonda kuphika.

Chidule Kafukufuku wina apeza kuti fulakesi akhoza kuchepetsa kukula kwa khansa m'matenda a m'mawere ndi prostate. Zili ndi fiber zambiri, zomwe zingachepetse chiopsezo cha khansa yoyipa.

11. Tomato

Lycopene ndi gulu lomwe limapezeka mu tomato lomwe limayang'anira utoto wake wofiyira komanso mankhwala ake opha khansa.

Kafukufuku angapo apeza kuti kuchuluka kwa kudya kwa lycopene ndi tomato kumatha kubweretsa chiopsezo chochepa cha khansa ya prostate.

Kuwunikanso kwamaphunziro a 17 kunapezekanso kuti kudya kwambiri tomato wosaphika, tomato wophika komanso ma lycopene zonse zimakhudzana ndi kuchepa kwa khansa ya prostate ().

Kafukufuku wina wa anthu 47,365 adapeza kuti kudya msuzi wa phwetekere, makamaka, kumalumikizidwa ndi chiopsezo chochepa chokhala ndi khansa ya prostate ().

Pofuna kuwonjezera kuchuluka kwa zakudya, onjezerani tomato mmodzi kapena awiri pa zakudya zanu tsiku lililonse powawonjezera masangweji, masaladi, sauces kapena mbale za pasitala.

Komabe, kumbukirani kuti kafukufukuyu akuwonetsa kuti pakhoza kukhala mgwirizano pakati pa kudya tomato ndi kuchepa kwa chiopsezo cha khansa ya prostate, koma samawerengera zinthu zina zomwe zingachitike.

Chidule Kafukufuku wina apeza kuti kudya kwambiri tomato ndi lycopene kumachepetsa chiopsezo cha khansa ya prostate. Komabe, maphunziro ena amafunikira.

12. Garlic

Gawo logwira ntchito mu adyo ndi allicin, chinthu chomwe chawonetsedwa kuti chimapha ma cell a khansa m'maphunziro angapo a test-tube (,,).

Kafukufuku wambiri apeza kuyanjana pakati pa kudya adyo komanso chiopsezo chochepa cha mitundu ina ya khansa.

Kafukufuku wina wa omwe adatenga nawo gawo 543,220 adapeza kuti omwe adadya zambiri Allium ndiwo zamasamba, monga adyo, anyezi, maekisi ndi shallots, anali ndi chiopsezo chochepa cha khansa yam'mimba kuposa omwe samakonda kuzidya ().

Kafukufuku wa amuna 471 adawonetsa kuti kudya kwambiri adyo kumayenderana ndi kuchepa kwa khansa ya prostate ().

Kafukufuku wina adapeza kuti ophunzira omwe adya adyo wambiri, komanso zipatso, ndiwo zamasamba zachikasu, masamba obiriwira obiriwira ndi anyezi, sangakhale ndi zotupa zoyipa. Komabe, kafukufukuyu sanatulutse zotsatira za adyo ().

Kutengera ndi zomwe zapezazi, kuphatikiza magalamu 2-5 (pafupifupi clove imodzi) ya adyo watsopano muzakudya zanu patsiku zitha kukuthandizani kuti mugwiritse ntchito mwayi wolimbikitsa thanzi.

Komabe, ngakhale zotsatira zabwino zikusonyeza kuyanjana pakati pa adyo komanso kuchepa kwa khansa, maphunziro ena amafunikira kuti awone ngati zinthu zina zimathandizira.

Chidule Garlic ili ndi allicin, gulu lomwe lasonyezedwa kuti limapha ma cell a khansa m'maphunziro oyeserera. Kafukufuku apeza kuti kudya adyo wambiri kumatha kubweretsa kuchepa kwa vuto la m'mimba, prostate ndi khansa yoyera.

13. Nsomba Zamchere

Kafukufuku wina akuwonetsa kuti kuphatikiza nsomba zingapo zomwe mumadya sabata iliyonse zitha kuchepetsa chiopsezo cha khansa.

Kafukufuku wina wamkulu adawonetsa kuti kudya nsomba zochulukirapo kumalumikizidwa ndi chiopsezo chochepa cha khansa ya m'mimba ().

Kafukufuku wina yemwe adatsata akulu a 478,040 adapeza kuti kudya nsomba zochulukirapo kumachepetsa chiopsezo chokhala ndi khansa yoyipa, pomwe nyama zofiira komanso zosinthidwa zimakulitsa ngozi ().

Makamaka, nsomba zamafuta monga saumoni, mackerel ndi anchovies zimakhala ndi michere yofunika monga vitamini D ndi omega-3 fatty acids omwe adalumikizidwa ndi chiopsezo chochepa cha khansa.

Mwachitsanzo, kukhala ndi vitamini D wokwanira amakhulupirira kuti kumateteza ndikuchepetsa chiopsezo cha khansa ().

Kuphatikiza apo, omega-3 fatty acids amaganiza kuti amalepheretsa kukula kwa matendawa ().

Ganizirani magawo awiri a nsomba zamafuta sabata iliyonse kuti mupeze omega-3 fatty acids ndi vitamini D, ndikuwonjezera phindu la michere imeneyi.

Komabe, kufufuza kwina kuli kofunika kuti mudziwe momwe nsomba zamafuta zingakhudzire mwachindunji chiopsezo cha khansa mwa anthu.

Chidule Kugwiritsa ntchito nsomba kumachepetsa chiopsezo cha khansa. Nsomba zamafuta zimakhala ndi vitamini D ndi omega-3 fatty acids, michere iwiri yomwe amakhulupirira kuti imateteza ku khansa.

Mfundo Yofunika Kwambiri

Kafukufuku watsopano akupitilizabe, zikuwonekeranso kuti zomwe mumadya zingakhudze kwambiri khansa yanu.

Ngakhale pali zakudya zambiri zomwe zingathe kuchepetsa kufalikira ndi kukula kwa maselo a khansa, kafukufuku wapano amangokhala pamayeso oyeserera, nyama ndi maphunziro owonera.

Kafukufuku wowonjezereka amafunikira kuti mumvetsetse momwe zakudya izi zimakhudzira kukula kwa khansa mwa anthu.

Pakadali pano, ndibwino kuti chakudya chokhala ndi zakudya zonse, chophatikizidwa ndi moyo wathanzi, chithandizire mbali zambiri za thanzi lanu.