John Myers
Nyemba ndi zathanzi. Amapereka CHIKWANGWANI chochuluka kuposa masamba ena aliwonse. Kudya kamodzi kwa nyemba kumapereka 20% ya chakudya cha tsiku ndi tsiku cha fiber. Popeza nyemba zilinso ndi zinthu zina zambiri zathanzi, zimaonedwa kuti n’zothandiza pa matenda a khansa komanso kupewa matenda ena ambiri.
Kafukufuku wamkulu pa khansa ya colorectal
Ofufuza a ku Japan adachita kafukufuku wazaka zisanu ndi ziwiri. Anafufuza anthu oposa 43,000 azaka zapakati pa 40 ndi 79. Onse anali pachiopsezo chachikulu cha khansa, ndipo onse amadya ulusi wochepa kwambiri.
Kuchuluka kwa fiber zomwe otenga nawo kafukufuku amadya akamadya nyemba, kumachepetsa chiopsezo chokhala ndi khansa ya m'matumbo. Izi zinali zowona makamaka kwa amuna omwe adatenga nawo gawo. Kafukufukuyu adapeza kuti ulusi wochokera ku nyemba udakhudza kwambiri ziwerengero za khansa ya m'matumbo kuposa gwero lina lililonse la ulusi (3Trusted Source).
Nyemba zimakhala ndi anti-carcinogenic effect
Kafukufuku wina akusonyeza kuti ulusi wa nyemba, monga nandolo, umalepheretsa thupi kuyamwa zinthu zoyambitsa khansa. Ma carcinogens ochepa omwe mumamwa, kuwononga kwambiri ma cell anu, minofu ya thupi, ndi ziwalo kumapewedwa. Izi zinachepetsanso chiopsezo cha khansa.
Nyemba zili ndi ma antioxidants omwe mwachilengedwe amalimbana ndi ma free radicals. Ma radicals aulere amawononga minofu ya cell kudzera munjira ya okosijeni, yomwe ingayambitse khansa. Komabe, ma antioxidants amachepetsa ma radicals aulere asanawononge ngakhale kuwonongeka.
Nyemba - antioxidant wamphamvu
Ofufuza achi Greek adayesa zotulutsa kuchokera ku 11 mitundu yosiyanasiyana ya nyemba (nyemba ndi nyemba nazonso!) Koma osati zimenezo zokha! Ambiri aiwo adathanso kuteteza DNA yamunthu, mwachitsanzo, matupi athu, ku kuwonongeka kwa okosijeni. Izi zokha zitha kufotokoza chifukwa chake nyemba zili ndi mphamvu zothana ndi khansa.
Nyemba ngati prophylaxis ya khansa ya m'mawere
Kodi nyemba zingalepheretse bwanji kukula kwa khansa ya m'mawere mwa amayi? Pakafukufuku wokhudza anamwino achichepere 90,000, amayi omwe amadya nyemba kapena mphodza kawiri pa sabata anali ndi chiopsezo chochepa kwambiri chokhala ndi khansa ya m’mawere.
Akatswiriwo ankaganiza kuti flavonoids - zinthu zimenezi ndi phytochemicals - kutsekereza free radicals, motero kuteteza maselo a thupi kuwonongeka okosijeni ndi kupha maselo a khansa. Choncho idyani nyemba kapena mphodza kawiri pa sabata kuti mupewe khansa ya m’mawere.
Fiber amachepetsa chiopsezo cha khansa ya m'matumbo
Nyemba zimakhala ndi ulusi wambiri, womwe umalowa m'matumbo osagawika kuti ufufuzidwe ndi mabakiteriya omwe amakhala pamenepo. Njira yowotchera imapanga chinthu chomwe chimakhala ndi anti-inflammatory effect komanso chimalimbana ndi kukula kwa maselo achilendo, zomwe zingayambitse khansa.
Kuphatikiza apo, ulusi wosagawika mu nyemba umatsimikizira kuti ali ndi mtengo wotsika kwambiri wa glycemic. Ubwino wa thanzi la kudya zakudya zotsika kwambiri za glycemic ndikuti kuzidya kumachepetsa chiopsezo cha khansa ya m'matumbo.
Kukhazikika mwamalingaliro nthawi zambiri mosadziwa kumabweretsa kukhudzidwa kosagwirizana ndi sayansi. Chifukwa chake, ochita kafukufuku adaganiza zoyesa malingaliro awo pochita. Kuti achite izi, adayang'ana odwala omwe adachotsedwapo kale matumbo am'mimba ndikusintha zakudya zawo m'njira yoti ochita nawo kafukufukuyo adapatsidwa nyemba zambiri zophikidwa kuti azidya.
Pomaliza, patapita zaka zinayi, asayansi anapeza kuti anthu amene anadya kwambiri nyemba anali 65% kuchepetsa chiopsezo chotenga polyps m'matumbo awo kachiwiri.
Nyemba zimapereka folic acid
Chinthu chinanso chofunikira popewa khansa ndi folic acid yomwe imapezeka mu mavitamini a B - nyemba ndi gwero labwino kwambiri la chakudya cha izi. Kudya zakudya zokhala ndi folic acid kumachepetsa chiopsezo cha khansa ya kapamba ndi m'matumbo.
Ma folates amathandizanso kupanga ndi kukonza DNA yathu. Kugwiritsa ntchito folate yochepa kwambiri kungayambitse kuwonongeka kwa majini. Komabe, folic acid iyenera kudyedwa mwachilengedwe - kudzera muzakudya. Kafukufuku wasayansi akuwonetsa kuti kupatsidwa folic acid supplementation kumatha kukhala carcinogenic kuposa kuteteza khansa.
Nyemba zolimbana ndi khansa ya prostate
Nyemba zamtundu uliwonse zidzagwira ntchito - zikhale nyemba zophikidwa, nyemba za impso, nyemba za navy, edamame, nyemba zakuda, nyemba za garbanzo, kapena nyemba za lima. Zonsezi zimachepetsa chiopsezo cha khansa ya m'matumbo. Zodabwitsa ndizakuti, pamene amuna ambiri amadya nyemba, m'pamene amachepetsa chiopsezo cha khansa ya prostate.
Kafukufuku wosiyanasiyana wasonyeza kuti kudya nyemba zambiri (kuphatikizapo nyemba, mphodza, ndi nandolo) kungachepetse chiopsezo cha khansa ya prostate. Ngati panthawi imodzimodziyo kupewa nyama yamtundu uliwonse, izi zimawonjezeka kwambiri.
Nyemba ndi mtundu wa 2 shuga
Nyemba monga nyemba zimakhala ndi index yotsika kwambiri ya glycemic (GI). GI imayesa kuchuluka kwa shuga m'magazi mukatha kudya chakudya china. Zakudya zokhala ndi GI yayikulu zimapangitsa kuti shuga m'magazi achuluke mwachangu, pomwe zakudya zokhala ndi GI yotsika - monga nyemba - zimayambitsa kukwera kwa shuga m'magazi kukhala pang'onopang'ono komanso mochulukirapo.
Pali maphunziro osiyanasiyana omwe akuwonetsa kuti zakudya zotengera zakudya zamtundu wa glycemic pafupifupi zimachulukitsa chiopsezo chokhala ndi matenda amtundu wa 2. Kuonjezera apo, zakudya izi zimawonjezera chiopsezo chokhala ndi matenda a mtima.
Zakudya zokhala ndi GI yayikulu zimayambitsa kuchuluka kwa shuga m'magazi, zomwe zimapangitsa kapamba kutulutsa insulin yambiri. Ngati chakudyacho chimakhala makamaka ndi zakudya zokhala ndi GI yayikulu (monga momwe zilili masiku ano), ntchito ya kapamba imachepa pang'onopang'ono. Kupanga kwa insulini kumachepa kwambiri, komwe kumayambitsa matenda a shuga.
Nyemba zimathandizira kuchepa thupi
Komabe, ngakhale mutapeza zopatsa mphamvu chifukwa chodya nyemba, mumawonjezera thupi lanu lonse, kuti muchepetse thupi. Ndipo nyemba sizimangokhalira kudalira, komanso zimakhala ndi fiber ndi potaziyamu yambiri pamene zimakhala zochepa mu mafuta ndi chakudya cham'mimba. Kuonjezera apo, nyemba ndi gwero labwino kwambiri la mapuloteni omwe angakuthandizeni kukhalabe ndi kulemera kwanu koyenera.
Nyemba za cholesterol yayikulu
Ngati muli ndi cholesterol yayikulu, mutha kudya theka la kapu ya nyemba tsiku lililonse kuti muchepetse cholesterol. Ngati muli ndi thanzi labwino, kudya nyemba tsiku lililonse kumachepetsa cholesterol yanu.
Nyemba mu atherosulinosis
Mphamvu ya antioxidant ya zosakaniza za nyemba zomwe tazitchula pamwambapa zimakhalanso ndi zotsatira zabwino pa kupewa arteriosclerosis. Ma antioxidants omwe ali mu nyemba amalimbana ndi ma free radicals m'thupi asanayambe kutulutsa mafuta m'thupi.
Oxidized LDL cholesterol imathandizira pakukula kwa atherosulinosis. Kuphatikiza apo, ma flavonoids ena, omwe amapezekanso mu nyemba, amalimbana ndi kuphatikizika kwa mapulateleti amagazi ndi ma depositi amafuta m'mitsempha. Izi zimatsutsananso ndi chitukuko cha atherosulinosis. Zolimbikitsa kwambiri ndi nyemba zakuda, nyemba zofiira za impso, nyemba za pinto, ndi mphodza.
Monga mukuonera, nyemba ndi zakudya zabwino zomwe zimapindulitsa thanzi m'njira zambiri.
