Elizabeth Bailey
Kabichi wofiira amapereka mitundu yosiyanasiyana ya ma antioxidants omwe amachititsa kuti chitetezo cha mthupi chitetezeke monga vitamini C. Zimakhala ndi thanzi labwino kwambiri pamatumbo athu ndi magazi. Kuonjezera apo, kabichi wofiira amatha kuchepetsa chiopsezo cha khansa zina. Chifukwa cha anti-yotupa, imathandizira kunenepa kwambiri ndikuwongolera kuchuluka kwa mahomoni.
Kabichi wofiira amaperekedwa ku zomera za cruciferous, ndi imodzi mwa mitundu ya kabichi ndipo imachokera ku kabichi yakutchire. Izi zinali kale m'zaka za m'ma 3 BC. Amalimidwa ndipo amagwiritsidwa ntchito kale ndi Agiriki akale pa matenda monga matenda am'mimba, kutsekula m'mimba, chifuwa kapena hoarseness.
Ku Germany, kabichi wofiira adatchulidwa koyamba m'zaka za zana la 11 monga rubeae caule m'mabuku a Hildegard von Bingen. Iye ankadziwa za machiritso ake pa ululu m`malo olumikizirana mafupa ndi m`mimba mavuto. Kabichi wofiira anali chakudya chodziwika kwambiri kuyambira zaka za m'ma Middle Ages chifukwa chokhala ndi vitamini C wambiri ndipo wakhala akulimidwa ku Germany kuyambira pamenepo.
Malo akuluakulu omwe amamera kabichi wofiira ku Ulaya ali kumpoto kwa Nyanja ya Dithmarschen. Dothi ndilofunika kwambiri pamtundu wa kabichi wofiira. Ikamera m'nthaka ya acidic, imakhala yofiira kwambiri, pomwe dothi la alkaline limasanduka bluish. Ndicho chifukwa chake amadziwikanso kuti kabichi wofiira kum'mwera kwa Germany.
Sikuti aliyense amapeza kabichi wofiira, choncho ndi bwino kuti anthu omwe ali ndi mimba yovuta kudya kabichi ndi zonunkhira monga fennel, caraway kapena ginger.
Antioxidants amateteza ku matenda
Zamasamba zimakhala ndi mtundu wake wodziwika bwino kapena mtundu wa violet ku zomwe zimatchedwa anthocyanins. Izi ndi zina mwazomera zachiwiri, ma flavonoids, omwe ali m'gulu la antioxidants. Antioxidants amathandiza maselo athu kudziteteza ku kupsinjika kwa okosijeni. Izi zimayamba chifukwa cha ma free radicals ndipo zimapanga zinthu zomwe zimakhala zogwira mtima kwambiri zomwe zimatha kulimbikitsa kukula kwa khansa ndi matenda amtima.
Anthocyanins ali ndi anti-inflammatory effect ndipo angagwiritsidwe ntchito poletsa matenda monga mtundu wa 2 shuga kapena nyamakazi. Malinga ndi kafukufuku, utoto wamasamba umalepheretsa mapangidwe a maselo a khansa ndikuyambitsa majini ena omwe amateteza maselo amthupi ku kusintha kwa khansa. Zimathandizanso kuti tiziona bwino usiku komanso madzulo. Monga chithandizo chothandizira, utoto wa violet umatsimikiziranso kuti khungu limakhala bwino. Chifukwa ma antioxidants amalepheretsa kuwonongeka kwa maselo pakhungu ndikumangitsa nthawi yomweyo. Ngati simukufuna kuyika ndalama zanu pazinthu zokongola zamtengo wapatali, mutha kugwiritsa ntchito kabichi yofiira yolimbana ndi ukalamba.
Kumalimbitsa chitetezo chathu cha mthupi
Makamaka m'nyengo yozizira, chitetezo champhamvu cha mthupi chimakhala chofunikira kwambiri pa thanzi labwino. Kabichi wofiira ali ndi vitamini C wambiri (50 milligrams pa 100 magalamu) ndipo amapereka mchere wofunikira monga potaziyamu, calcium ndi iron. 200 magalamu a kabichi wofiira ndi okwanira kuti akwaniritse zofunikira za tsiku ndi tsiku za 95-110 milligrams za vitamini C zomwe zimalimbikitsidwa ndi malo opangira ogula. Izi pafupifupi zimafanana ndi vitamini C wopezeka mu mandimu ndipo zimathetsa tsankho lakuti zipatso za citrus ndizomwe zimapatsa kwambiri vitamini C. Kabichi wofiira amalimbitsa chitetezo chathu cha mthupi ndipo amatha kufupikitsa nthawi ya matenda.
Zakudya zamafuta m'matumbo
Ngati mukufuna kudya zakudya zopatsa thanzi, muyenera kuyang'ana kwambiri zakudya zomwe zili ndi fiber. Izi zikuphatikizapo kabichi wofiira, chifukwa amapereka magalamu 2.5 pa magalamu 100. CHIKWANGWANI n'chofunika kuti chigayidwe chathu chikhale cholimba ndipo chimapangitsa kuti tizimva kukhuta kwa nthawi yayitali. Amaletsa kulakalaka chakudya chifukwa amamanga madzi m'matumbo akulu ndikutupa. Izi zimalimbikitsa ntchito ya m'mimba. Kuphatikiza apo, amamanga ziphe ndi poizoni wina, zomwe zimatha kutulutsidwa mosavuta.
CHIKWANGWANI chimayang'anira mafuta am'magazi ndi shuga m'magazi ndikupatsanso zomera zam'mimba ndi smorgasbord ya mabakiteriya abwino. Njira yodzitetezera yazakudya zokhala ndi ulusi wambiri polimbana ndi khansa ya m'matumbo yatsimikiziridwa kale m'maphunziro ambiri azachipatala. Pofuna kuthetsa matumbo athu ndi kupewa khansa ya m'matumbo, m'pofunika kuti titenge kabichi wofiira pa Khirisimasi.
Anthocyanins amateteza ku khansa
Makamaka, ma inki ofiira, anthocyanins, amalowerera pazigawo zingapo pakukula kwa khansa, popeza ali ndi anti-yotupa komanso antioxidant kwenikweni. Kumayambiriro kwa 2003, Current Molecular Medicine 3 inafotokoza zotsatira zoletsa khansa za anthocyanins:
- Mphamvu ya antioxidant komanso chitetezo chawo ku kuwonongeka kwa ma cell
- Njira zamamolekyulu zomwe zimalepheretsa kuletsa khansa
- Njira zopangira ma cell zomwe zimakhudzidwa ndi kufa kwa maselo otupa
Mafuta a mpiru glycosides amathandizira polimbana ndi khansa
Kuphatikiza pa anthocyanins, kabichi wofiira imakhala ndi ma antioxidants ena ambiri monga mpiru mafuta glycosides (komanso glucosinolates), omwe angagwiritsidwe ntchito pochiza matenda a shuga, matenda opuma komanso kunenepa kwambiri. Mukadula kapena kutafuna kwambiri, mafuta a mpiru glycosides amasinthidwa kukhala sulforaphane. Izi zimakhazikika mumkodzo thirakiti ndipo zimathandiza ndi matenda a mkodzo ndi matenda a chikhodzodzo chifukwa cha antibacterial effect.
Sulforaphane adaphunziridwa ngati mankhwala achilengedwe odana ndi khansa kwazaka zopitilira makumi awiri, ndipo kugwira ntchito kwake kwatsimikiziridwa m'maphunziro osiyanasiyana. Zotsatira zake: Kudya masamba a cruciferous kumateteza ndipo kumachepetsa chiopsezo chokhala ndi khansa monga khansa ya m'mapapo, khansa ya m'mawere, khansa ya prostate kapena khansa ya m'matumbo. Sulforaphane itha kugwiritsidwanso ntchito kuchiza m'njira yolunjika polimbana ndi khansa. Sulforaphane imalowererapo pakugawikana kwa cell ya khansa ndipo imathanso kusintha ma cell tsinde la khansa kuti achite (kachiwiri) ku chemotherapy. Kukonzekera ndikofunika kwambiri pa izi. Chifukwa enzyme yomwe imatembenuza mafuta a mpiru glycosides kukhala sulforaphane imakhudzidwa kwambiri ndi kutentha. Kabichi wofiira ayenera kudyedwa yaiwisi kapena mosamala komanso osatenthedwa konse.
Diindolylmethane imabweretsa kukhazikika kwa mahomoni
Kabichi wofiira amakhalanso ndi zotsatira zabwino pa mlingo wathu wa mahomoni. Antioxidant diindolylmethane (DIM mwachidule) ndi amene amachititsa izi. Amapangidwa pamene masamba a kabichi monga kabichi wakuthwa, mphukira za Brussels kapena kabichi wofiira agayidwa. DIM imatha kuwongolera kuchuluka kwa timadzi tating'onoting'ono ndipo imagwiritsidwanso ntchito popewera komanso kuchiza matenda omwe amadalira mahomoni.
Ofufuza ku yunivesite ya Oxford adatha kutsimikizira kuti diindolylmethane ili ndi katundu wowongolera pokhudzana ndi mahomoni ogonana estrogen ndi testosterone. Izi zili choncho chifukwa zimalimbikitsa kupanga ma metabolites opindulitsa a estrogen pamene amachepetsa zomwe zingakhale zovulaza. Izi zotsutsana ndi oestrogenic za DIM zitha kuthandiza ndi matenda omwe amalumikizidwa ndi kulamulira kwa estrogen. Kuyesera kwa zinyama kunawonetsa kulepheretsa kukula kwa chotupa. Nutrition Review idasindikiza kafukufuku wina mu 2016 omwe adatsimikizira zotsatira za chemopreventive za DIM m'magawo onse a khansa ya m'mawere. Choncho, kudya kabichi wofiira kungathandize kuchepetsa chiopsezo cha khansa ya m'mawere ndi khomo lachiberekero mwa amayi ndi matenda a prostate mwa amuna.
Zimakhala ndi zotsatira zopanga magazi
Kabichi wofiira amakhalanso ndi zotsatira zabwino pa magazi athu. Ndi 0.5 milligrams pa 100 magalamu, ndi gwero labwino la chitsulo ndipo chifukwa chake amatha kuteteza kuchepa kwa magazi ngati amadya nthawi zonse. The kupatsidwa folic acid amenenso ali wofiira kabichi, pamodzi ndi chitsulo, kwambiri nawo mapangidwe ofiira a magazi . Madzi a kabichi wofiira amathandizira kupangidwa kwa maselo ofiira amagazi atsopano ndikuchotsa poizoni m'thupi. Zonsezi zimathandizira kuti magazi aziyenda bwino komanso kuti magazi aziyenda bwino. Komanso, kabichi wofiira amathandiza kulamulira kuthamanga kwa magazi kudzera potaziyamu . Ngati izi ndizokwera kwambiri kapena zotsika kwambiri, mtima wa arrhythmias komanso ngakhale kumangidwa kwa mtima kumatha kuchitika.
Kabichi wofiira amathandizira kunenepa kwambiri komanso amalimbana ndi kutupa
Kuchulukirachulukira kwa zinthu zotumphukira zotumphukira zotumphukira zimadziunjikira mu minofu yathu yamafuta, ndipo kunenepa kwambiri kumatha kulimbikitsa njira zotupa m'thupi ndi matenda okhudzana nawo monga mtundu wa 2 shuga, matenda amtima, matenda am'mapapo ndi khansa. Koma kudya kabichi wofiira kungathandizenso apa. Ofufuza ku yunivesite ya Konkuk adatsimikizira mu 2017 kuti kudya zipatso ndi ndiwo zamasamba zokhala ndi anthocyanins kungakhale njira yathanzi komanso yachilengedwe ya mankhwala oletsa kutupa omwe angakhale ndi zotsatira zoopsa. Pakakhala zizindikiro zazikulu, kusintha sikuyenera kupangidwa popanda kufunsa dokotala.
Chinanso chabwino: kabichi wofiira ali ndi zopatsa mphamvu zochepa (22 kcal pa 100 magalamu). Kuphatikiza apo, zinthu zowawa zomwe zili nazo zimalimbikitsa kuyaka kwamafuta komanso ulusi wazakudya zomwe zili mu kabichi wofiira zimatsimikizira kukhuta kwanthawi yayitali.
