Zisanu ndi Zisanu Zoyera: Zakudya 15 Zomwe Zilibe Mankhwala Ophera Tizilombo

Zamkati

• 1. Peyala
• 2. Chimanga Chokoma
• 3. Chinanazi
• 4. Kabichi
• 5. Anyezi
• 6. Nandolo Yokoma Yozizira
• 7. Papaya
• 8. Katsitsumzukwa
• 9. Mango
• 10. Biringanya
• 11. Honeydew Melon
• 12. Kiwi
• 13. Cantaloupe
• 14. Kolifulawa
• 15. Broccoli
• Mfundo Yofunika Kwambiri

Zipatso ndi ndiwo zamasamba zomwe zimakhazikika pamisonkhano nthawi zambiri zimakhala ndi zotsalira za mankhwala ophera tizilombo - ngakhale mutatsuka ndikusenda.

Komabe, zotsalira nthawi zambiri zimakhala pansi pamalire a US Environmental Protection Agency (EPA) (1).

Komabe, kupezeka kwakanthawi kwakanthawi kochepa kwa mankhwala ophera tizilombo kumatha kudzetsa mavuto azaumoyo, kuphatikiza chiopsezo chowonjezeka cha matenda ena a khansa komanso mavuto a chonde (,).

Mndandanda wapachaka wa Clean Fifteen ™ - wofalitsidwa ndi Environmental Working Group (EWG) - umalemba zipatso ndi ndiwo zamasamba zotsika kwambiri m'matsalira a mankhwala, makamaka kutengera kuyesa kwa USDA.

Kuti apange mndandandandawo, EWG imawunikiranso zipatso ndi ndiwo zamasamba 48 wamba, zosakhala zachilengedwe, kuphatikiza zinthu zaku US komanso zotumizidwa (4).

Mulingo wazinthu zilizonse umawonetsa kuphatikiza kuphatikiza njira zisanu ndi chimodzi zowerengera zowononga tizilombo (5).

Nawu mndandanda wa khumi ndi zisanu ndi zisanu waukhondo wa 2018 - kuyambira ndi mankhwala ophera tizilombo osachepera.

1. Peyala

Chipatso chathanzi, chonenepa ichi chimapeza malo oyamba pachinthu chodetsedwa kwambiri ndi mankhwala ophera tizilombo (6).

USDA itayesa ma avocado 360, ochepera 1% anali ndi zotsalira zamankhwala ophera tizilombo - ndipo mwa omwe anali ndi zotsalira, mtundu umodzi wokha wa mankhwala ndi omwe unapezedwa (7).

Kumbukirani kuti zakudya zimakonzedwa kale kusanachitike, monga kuchapa kapena kusenda. Popeza khungu lakuda la ma avocado limasenda, mankhwala ake ambiri amachotsedwa asanadye (1, 8).

Avocados ali ndi mafuta abwino komanso opatsa mphamvu, mavitamini C ndi K (9).

Chidule Avocados mumakhala mankhwala ophera tizilombo osagwiritsidwa ntchito kwambiri. Chifukwa cha khungu lawo lakulimba, ochepera 1% ya ma avocado omwe adayesedwa anali ndi zotsalira za mankhwala ophera tizilombo.

2. Chimanga Chokoma

Pafupifupi 2% ya chimanga chotsekemera chophatikizidwa - kuphatikiza chimanga pa chimanga ndi maso achisanu - anali ndi zotsalira za mankhwala ophera tizilombo (6, 10).

Komabe, kusanja kumeneku sikuphatikizira zotsalira za glyphosate, yomwe imadziwikanso kuti Roundup, mankhwala ophera tizilombo omwe chimanga chomwe chimanga china chidasinthidwa kuti chibwezeretse. A FDA ayamba kuyesa chimanga posachedwa ndi zotsalira za glyphosate (10, 11).

Osachepera 8% ya chimanga chotsekemera - ndipo chimanga chochuluka cham'munda chomwe chimagwiritsidwa ntchito pazakudya zosinthidwa - chimakula kuchokera ku mbewu za genetically modified (GM) (5, 12).

Ngati mukuyesera kupewa zakudya za GM ndi glyphosate, gulani mankhwala a chimanga, omwe saloledwa kusinthidwa kapena kupopera mankhwala ndi glyphosate.

Chidule Chimanga chotsekemera nthawi zambiri chimakhala ndi mankhwala ophera tizilombo ndipo chimapanga mndandanda wa EWG mosavuta. Komabe, kusanthula kumeneku sikunayese mankhwala a glyphosate, omwe amagwiritsidwa ntchito pazomera za chimanga zosinthidwa.

3. Chinanazi

Poyesa mananasi 360, 90% inalibe zotsalira za mankhwala ophera tizilombo - chifukwa cha khungu lawo lakuda, losadyeka lomwe limatchinga zachilengedwe (6, 13).

Makamaka, EWG sinaganizire za kuipitsidwa kwa chilengedwe kuchokera ku mankhwala ophera tizilombo omwe amagwiritsidwa ntchito kumera chipatso chotentha ichi.

Mwachitsanzo, mankhwala ophera tizilombo ochokera m'minda ya chinanazi ku Costa Rica aipitsa madzi akumwa, anapha nsomba ndikuwopseza alimi (,).

Chifukwa chake, chinanazi chachilengedwe - kaya chatsopano, chachisanu kapena zamzitini - chingakhale choyenera kugula kuti mulimbikitse njira zodalirika zokhazikika zaulimi.

Chidule Khungu lakuda la chinanazi limathandiza kuchepetsa kuipitsidwa kwa mankhwala ophera tizilombo. Komabe, mankhwala ophera tizilombo omwe amagwiritsidwa ntchito polima chinanazi amatha kuipitsa madzi komanso kuvulaza nsomba, chifukwa chake kugula zinthu zachilengedwe kumalimbikitsa ulimi wabwino.

4. Kabichi

Pafupifupi 86% yamakabichi omwe adasankhidwa analibe zotsalira za mankhwala ophera tizilombo, ndipo 0,3% yokha ndi omwe adawonetsa mtundu umodzi wa mankhwala ophera tizilombo (6, 16).

Popeza kabichi imapanga mankhwala omwe amatchedwa glucosinolates omwe amaletsa tizilombo todetsa nkhawa, masamba obowolokawa amafunikira kupopera pang'ono. Mankhwala omwewo amatha kuthandiza kupewa khansa (,).

Kabichi imakhalanso ndi mavitamini C ndi K, omwe amapereka 54% ndi 85% ya Reference Daily Intake (RDI) pa chikho chimodzi (89 magalamu) a masamba odulidwa, masamba obiriwira, motsatana (19).

Chidule Kabichi ndi masamba ochepa ophera tizilombo omwe ali ndi mankhwala omwe mwachilengedwe amateteza ku tizilombo ndipo amachepetsa chiopsezo cha khansa.

5. Anyezi

Zotsalira za mankhwala ophera tizilombo zidapezeka osachepera 10% ya anyezi osankhidwa, omwe adayesedwa pambuyo poti khungu lakelo lachotsedwa (6, 7, 8).

Ngakhale zili choncho, pali zifukwa zina zomwe mungafune kuganizira zogulira anyezi. Pakafukufuku wazaka zisanu ndi chimodzi, maonyezi anyezi anali okwera mpaka 20% kuposa flavonols - mankhwala omwe amateteza thanzi la mtima - kuposa omwe amakhala akulu (,).

Izi ndichifukwa choti ulimi wopanda mankhwala ophera tizilombo umalimbikitsa mbewu kuti zizipanga zida zawo zodzitetezera zachilengedwe - kuphatikiza flavonols - motsutsana ndi tizilombo ndi tizirombo tina ().

Chidule Ngakhale anyezi osachepera 10% omwe adayesedwa adawonetsa zotsalira za mankhwala ophera tizilombo, mungafunenso kusankha organic. Anyezi anyani amakhala okwera kwambiri poteteza mtima kuposa omwe amakula nthawi zonse.

6. Nandolo Yokoma Yozizira

Pafupifupi 80% ya nandolo zotsekemera zomwe zidasankhidwa zidalibe zotsalira za mankhwala ophera tizilombo (6, 23).

Nandolo zoswetsa, komabe, sizinapezekenso. Nandolo zoswedwa zomwe zimalimidwa ku US zimawerengedwa ngati masamba a 20 osadetsedwa, pomwe nandolo osakhazikika amatenga masamba achisanu ndi chinayi (14).

Mitengo yosauka kwambiri ya nandolo imatha chifukwa cha kuyesa nyemba zonse - monga nandolo zosakhazikika nthawi zambiri zimadyedwa ndi nyembazo. Kumbali inayi, nandolo wokoma adayesedwa ataphulika. Nthitiyi imatha kuwonetsedwa mwachindunji ku mankhwala ophera tizilombo ndipo motero imakhala yoyipitsidwa (8).

Nandolo zokoma ndi gwero labwino kwambiri la fiber komanso gwero labwino kwambiri la mavitamini A, C ndi K (24).

Chidule Nsawawa zambiri zotsekemera sizikhala ndi zotsalira za mankhwala ophera tizilombo. Komabe, nandolo zosakhazikika - zomwe nthawi zambiri zimadyedwa kwathunthu - ndizokwera kwambiri pamatsalira a mankhwala ophera tizilombo.

7. Papaya

Pafupifupi 80% ya mapapaya omwe adayesedwa analibe zotsalira za mankhwala ophera tizilombo, potengera kusanthula thupi lokha - osati khungu ndi mbewu. Khungu limathandiza kuteteza thupi ku mankhwala ophera tizilombo (6, 7, 8).

Makamaka mapapaya ambiri aku Hawaii adasinthidwa kuti apewe kachilombo kamene kamawononge mbewuyo. Ngati mukufuna kupewa zakudya za GM, sankhani organic (, 26).

Papaya ndi gwero lalikulu la vitamini C, yemwe amapereka 144% ya RDI mu chikho chimodzi (140 magalamu). Komanso ndi gwero labwino la fiber, vitamini A ndi folate (27).

Chidule Pafupifupi 80% ya mapapaya alibe zotsalira za mankhwala ophera tizilombo. Komabe, mapapaya ambiri amasinthidwa, kotero ngati izi ndizodetsa nkhawa, sankhani organic.

8. Katsitsumzukwa

Pafupifupi 90% ya katsitsumzukwa koyesedwa kanalibe mankhwala ophera tizilombo (6).

Kumbukirani kuti katsitsumzukwa kanayesedwa pambuyo pake, masentimita asanu pansi pa mkondowo atachotsedwa ndipo gawo lodyedwa limatsukidwa pansi pamadzi apampopi kwa masekondi 15-20, kenako nkutsanulidwa (6, 8, 28).

Katsitsumzukwa kamakhala ndi enzyme yomwe ingathandize kuthetsa malathion, mankhwala ophera tizilombo omwe amagwiritsidwa ntchito kwambiri polimbana ndi kafadala amene amawononga masamba. Khalidweli lingachepetse zotsalira za mankhwala ophera tizilombo pa katsitsumzukwa ().

Masamba obiriwira odziwikawa amakhalanso ndi fiber, folate ndi mavitamini A, C ndi K (30).

Chidule Mitundu yambiri ya katsitsumzukwa inalibe zotsalira za mankhwala ophera tizilombo. Katsitsumzukwa kamakhala ndi enzyme yomwe ingathandize kuwononga mankhwala enaake ophera tizilombo.

9. Mango

Mwa zitsanzo za mango 372, 78% analibe zotsalira zilizonse zowayeza za mankhwala ophera tizilombo. Chipatso choterechi, chotsekemera adayesedwa ndikuchikanda chitatha kutsukidwa pansi pamadzi apampopi ndikutsanulira (6, 8, 28).

Thiabendazole anali mankhwala ophera tizilombo ochuluka kwambiri mango omwe anali ndi kachilombo. Mankhwalawa aulimi amawerengedwa kuti ndi owopsa pang'ono pamiyeso yayikulu, koma zotsalira zomwe zimapezeka pamtengowo zinali zochepa kwambiri komanso pansi pamalire a EPA (28, 31).

Chikho chimodzi (165 magalamu) a mango chimadzitamandira 76% ya RDI ya vitamini C ndi 25% ya RDI ya vitamini A (beta-carotene), yomwe imapatsa thupi mtundu wonyezimira wa lalanje (32).

Chidule Pafupifupi 80% ya mango anali opanda zotsalira za mankhwala ophera tizilombo, ndipo mankhwala ophera tizilombo ambiri anali pansi pamalire a EPA.

10. Biringanya

Pafupifupi 75% ya ma biringanya omwe adasankhidwa analibe zotsalira za mankhwala ophera tizilombo, ndipo osaposa mankhwala atatu ophera tizilombo adapezeka kwa omwe ali ndi zotsalira. Ma biringanyawo adatsukidwa koyamba ndi madzi kwa masekondi 15-20, kenako nkutsanulidwa (6, 8, 33).

Mabiringanya amatha kugwidwa ndi tizirombo tambiri monga tomato, omwe onse ali m'banja la nightshade. Komabe, tomato ndi nambala 10 pamndandanda wa EWG's Dirty Dozen ™ wazambiri zakumwa zowononga tizilombo, zomwe mwina mwina chifukwa cha khungu lawo lowonda (4).

Biringanya ali ndi mnofu wambiri womwe umapangitsa kukhala chakudya chabwino kwa osadya nyama. Yesetsani kudula biringanya kukula pakati, pukutani pang'ono ndi mafuta, kuwaza zonunkhira ndi grill kuti mupange ma burger opanda nyama.

Chidule Pafupifupi 75% ya mabilinganya omwe anafufuzidwa analibe zotsalira za mankhwala ophera tizilombo, ngakhale kuti mayeserowa adayesedwa ndi khungu.

11. Honeydew Melon

Chisa chakuda cha vwende chimateteza ku mankhwala ophera tizilombo. Pafupifupi 50% ya mavwende a uchi omwe adasankhidwa analibe zotsalira za mankhwala ophera tizilombo (6).

Mwa iwo omwe ali ndi zotsalira, mankhwala ophera tizilombo osaposa anayi adazindikirika (6).

Honeydew imanyamula 53% ya RDI ya vitamini C mu 1 chikho (177 magalamu) a mavwende a vwende. Ndimagulitsidwe abwino a potaziyamu komanso osungunuka kwambiri, chifukwa amakhala ndi madzi pafupifupi 90% (34).

Chidule Pafupifupi theka la mavwende a uchi ankayesedwa analibe zotsalira za mankhwala ophera tizilombo, ndipo omwe anali ndi zotsalira analibe mitundu yoposa inai.

12. Kiwi

Ngakhale mutha kusisima khungu losalala la kiwi, zimadya - osanenapo gwero labwino kwambiri la fiber. Chifukwa chake, ma kiwis sampled adatsukidwa koma osasankhidwa (8).

Pakufufuza, 65% ya ma kiwis analibe zotsalira za mankhwala ophera tizilombo. Mwa iwo omwe ali ndi zotsalira, mpaka mitundu isanu ndi umodzi ya mankhwala ophera tizilombo adadziwika. Mosiyana ndi izi, strawberries - omwe amakhala malo oyamba mu Dirty Dozen - anali ndi zotsalira za mankhwala ophera tizilombo 10 (4, 6).

Kuwonjezera pa fiber, kiwi ndi gwero la vitamini C - lopereka 177% ya RDI mu chipatso chimodzi chokha (76 magalamu) (35).

Chidule Pafupifupi 2/3 ya ma kiwis sampled anali opanda zotsalira zotsalira za mankhwala ophera tizilombo. Mwa iwo omwe ali ndi zotsalira zomwe zapezeka, mpaka panali mitundu isanu ndi umodzi ya mankhwala ophera tizilombo.

13. Cantaloupe

Mwa ma cantaloupes 372 omwe adayesedwa, pa 60% analibe zotsalira za mankhwala ophera tizilombo, ndipo 10% yokha ya omwe ali ndi zotsalira anali ndi mitundu yoposa imodzi. Thonje wandiweyani amateteza ku mankhwala ophera tizilombo (6, 7).

Komabe, mabakiteriya owopsa amatha kuipitsa kachilombo ka cantaloupe ndikusamutsa mnofu mukamadula vwende. Msuzi wa chipatso ndi zipatso zochepa za asidi zimapangitsa kuti zikhale zabwino kwa mabakiteriya ().

Kuthandiza kuchotsa mabakiteriya - komanso zotsalira za mankhwala ophera tizilombo - muyenera kupaka cantaloupe ndi mavwende ena ndi burashi yoyera komanso madzi apampopi ozizira musanadule. Nthawi zonse sungani mavwende odulidwa m'firiji kuti muchepetse kuopsa kwa chakudya.

Chikho chimodzi (177-gramu) chotengera cantaloupe chimanyamula zoposa 100% za RDI pama vitamini A onse (monga beta-carotene) ndi vitamini C (37).

Chidule Kuposa 60% ya ma cantaloupes omwe adayesedwa analibe zotsalira za mankhwala ophera tizilombo. Nthawi zonse musambe ndi kupukuta mapira a cantaloupes musanadule - osati kungotsitsa zotsalira za mankhwala ophera tizilombo komanso kuchotsa mabakiteriya omwe atha kukhala owopsa.

14. Kolifulawa

Kuphatikiza pa kuti 50% ya ma cauliflowers omwe adayesedwa alibe zotsalira za mankhwala ophera tizilombo, palibe m'modzi yemwe ali ndi zotsalira omwe anali ndi mankhwala ophera tizilombo opitilira atatu (6, 7).

Mankhwala ophera tizilombo imidacloprid anapezeka akuyipitsa 30% ya zitsanzo za kolifulawa. Ngakhale milingo yotsalira inali pansi pamalire a EPA, ndibwino kudziwa kuti imidacloprid ndi mankhwala ophera tizilombo ofananawo amalumikizidwa ndi kuchepa kwa njuchi ndi njuchi zamtchire (7,,).

Monga gawo limodzi mwa magawo atatu azakudya zapadziko lonse lapansi zimatengera kuyamwa kwa njuchi ndi tizilombo tina, kusankha kolifulawa wamtunduwu kumatha kuthandiza kulima kosavomerezeka (40).

Kolifulawa ndi gwero lalikulu la vitamini C, wonyamula 77% ya RDI pa 1 chikho (100 magalamu) a florets yaiwisi (41).

Kuphatikiza apo, kolifulawa ndi masamba ena a cruciferous ali ndi mankhwala ambiri omwe amathandiza kuchepetsa kutupa ndipo amachepetsa chiopsezo cha khansa ndi matenda amtima ().

Chidule Pafupifupi theka la kolifulawa omwe adasankhidwa analibe mankhwala ophera tizilombo. Komabe, mankhwala ophera tizilombo oterewa amatha kuwononga njuchi, zomwe ndi zofunika kwambiri kuti mungu ukhale ndi mbewu zabwino. Chifukwa chake, kolifulawa wam'madzi ndiye chisankho chanzeru kwambiri pazachilengedwe.

15. Broccoli

Mwa zitsanzo 712 za masamba obiriwirawa, pafupifupi 70% analibe zotsalira za mankhwala ophera tizilombo. Kuphatikiza apo, 18% yokha ya omwe ali ndi zotsalira anali ndi mankhwala ophera tizilombo opitilira amodzi (6, 43).

Broccoli sichimavutitsidwa ndi tizirombo tambiri monga masamba ena chifukwa chimatulutsa mankhwala omwe amaletsa tizilombo - glucosinolates - ngati kabichi. Mankhwala ambiri ophera tizilombo omwe amagwiritsidwa ntchito ku broccoli amapha bowa ndi namsongole m'malo mwa tizilombo (, 43).

Monga masamba ena obowoleza, broccoli ndi wolemera muzomera zomwe zimathandiza kuchepetsa kutupa ndi khansa. Mulinso vitamini C wambiri ndi vitamini K, wopereka 135% ndi 116% ya RDI mu 1 chikho (91 magalamu) a florets yaiwisi, motsatana (, 44).

Chidule Pafupifupi 70% yamitundu ya broccoli inali yopanda zotsalira za mankhwala ophera tizilombo, mwa zina chifukwa masambawo amakhala ndi omwe amateteza tizilombo.

Mfundo Yofunika Kwambiri

Ngati bajeti yanu ikukulepheretsani kugula zokolola koma mukuda nkhawa ndi mankhwala ophera tizilombo, EWG's Clean Fifteen ndi zisankho zabwino zomwe zimakula pamisonkhano ndi kuipitsidwa pang'ono kwa mankhwala.

Kuyesedwa kwa zokolola zomwe zagulitsidwa ku US kumawonetsa kuti Zisanu ndi Zisanu Zoyera - kuphatikiza avocado, kabichi, anyezi, mango, kiwi ndi broccoli - nthawi zambiri zimakhala ndi zotsalira zazing'onozing'ono kapena zosapezeka. Kuphatikiza apo, zotsalira izi zili mkati mwamalire a EPA.

Mutha kuchepetsanso mankhwala anu ophera tizilombo mwa kutsuka zomwe mumapanga pansi pamadzi pafupifupi masekondi 20, kenako ndikutsanulira (45).

Komabe, mankhwala ena ophera tizilombo amalowetsedwa mkati mwa zipatso ndi ndiwo zamasamba, chifukwa chake simungathe kuthetsa kuwonekera kwathunthu.

Kumbukirani kuti EWG imalimbikitsa anthu omwe angakwanitse kugula zokolola kuti azigule, chifukwa mankhwala ophera tizilombo atha kukhala ndi zowononga chilengedwe ndipo atha kubweretsa zoopsa pangozi.