Liphuputso Hlakola ho Fokotsa Kankere le Mafu a Pelo Kotsing
Li-glucosinolate li na le metsoako e nang le sulfur e fumanoang meroho ea cruciferous. Tsena ke meroho e kang broccoli , limela tsa Brussels le khale tse nang le tatso e bohloko le e monate.
Haeba tsena ke mefuta ea lijo tseo u li sutumelitseng ka thōko ho poleiti ea hau, u haelloa ke phepo e nepahetseng haholo. Ntle le ho tletse li-vithamine, liminerale le fiber, lijo tse nang le glucosinolate li fana ka melemo e ka eketsang hantle ho thibela maloetse a tebileng ho akarelletsa le kankere.
Ho hlahloba Bopaki
Ha o ja meroho ea cruciferous e kang broccoli, li-glucosinolate tse ho tsona li senyehile ka lik'hemik'hale tse bitsoang metabolites. Metabolite ke lintho tse tloaelehileng tse amanang le lebelo la metabolism le tlhaselo e itseng ea lik'hemik'hale.
Tabeng ea glucosinolate, metabolites e na le phello e joalo ea lithibela-mafu le ho thusa ho thibela baktheria, kokoana-hloko le tšoaetso ea fung mateng le likarolong tse ling tsa 'mele. Liphuputso tse 'maloa tsa morao-rao li boetse li bontšitse hore lijo tse nang le meroho ea cruciferous li ka fokotsa kotsi ea mafu a mang a kankere. Tse ling tsa bopaki:
- Tlhahlobo ea 2009 e tsamaisitsoeng ke National Cancer Institute e ile ea hlahloba lithuto tsa lefu la seoa le lefu la kankere lilemong tse 31 tsa lefu la pheko 'me tsa etsa qeto ea hore ho noa ho phahameng ho ka fokotsa kotsi ka leha e le kae ho tloha ho karolo ea 17 ho ea ho karolo ea 23 lekholong.
- Phuputso ea 2012 e tsoang Lefapheng la Epidemiology Setsing sa Lipatlisiso tsa Litsebi tsa Maemo Italy ho ile ha boela ha tlaleha hore ho ja lijo tsa cruciferous kamehla ho fanoe pakeng tsa 17 lekholong le 23 lekholong ea ho fokotseha ha kotsi ea ho robala, ho ba le matsoele, ea liphio, ea ho fokotseha le ea oropharyngeal (molomo le metso ea kankere).
Ba bangata ba lumela hore motsoako oa 3-carbinol, o lokolloa tsamaisong ea lijo ha lijo tsa glucosinolate li jeoa, e ka 'na ea e-ba senotlolo sa phello ena.
Le hoja liphuputso tse ling li se li le thata, lithuto tse ling li bontšitse hore meroho ea cruciferous e ka fana ka melemo e sireletsang khahlanong le maloetse a pelo joaloka lefu la pelo le stroke.
Meroallo vs Meroho e phehiloeng ea Cruciferous
Haeba u ja meroho e fapaneng e tala, e makhasi, u ntse u fumana li-glucosinolate lijong tsa hau. Har'a meroho ea cruciferous e atisang ho fumanoa lijong tsa litekete ke:
- Broccoli
- Khábeche
- Limela tsa Brussels
- Arugula
- Kholifolaoa
- Kale
- Bok choy
- Rutabaga
- Meroho ea Collard
- Radishes
- Masalate a meroho
- Horseradish
Ha ho boleloa hore, ho ja ho ruileng lijong tsena ha ho bolele hore u fumana boleng bo phahameng ka ho fetisisa ba glucosinolate. Lebaka ke hore ho pheha meroho e mengata ho ka senya enzyme, e tsejoang e le myrosinase, e thusang ho fetola li-glucosinate ho metabolites. Le hoja sena se sa felise melemo ea ho ja meroho ea cruciferous, ha e thuse feela ho e senya.
(Ka lehlakoreng le leng, ho pheha meroho ho ka ntlafatsa melemo e meng ea phepo e sa amaneng le li-glucosinolate.)
Ho eketsa melemo ea ho ja lijo tsa cruciferous, nahana ka litokisetso tse latelang :
- Ho tšela k'habeche e khubelu ka har'a salate bakeng sa litlolo le mmala.
- Ka potlako sefate se nang le blister se hlahisa makhasi sebakeng se chesang se chesang 'me se li lahlela ka salate.
- Ja liaparo tse ncha ho e-na le ho li lumella ho apara ka mahlakoreng a mangata (e qetellang e le mokhoa oa ho pheha).
- Potlakisa ho tsuba-bokella bok choy kapa meroho ea mosetareta e tla thusa ho boloka melemo e mengata ea phepo.
- Leka ho ja broccoli e tala, radish le cauliflower e le crudité e kenyang ka yogurt.
- Khauta e ntle e hloekileng e hlahisitsoeng holim'a lijo ho e-na le ho sebelisa liphetolelo tse lokiselitsoeng kapa ho e eketsa nakong ea ho pheha.
> Mehloli:
> Bosetti, C .; Filomeno, M .; Riso. P. et al. "Meroho ea Cruciferous le kankere ea lik'homphieutha". Ann Oncol. 2012; 23 (8): 2198-203. MOLAO: 10.1093 / tlhaloso / mdr604.
> Lam, T .; Gallicchio L .; Boyd, K. le al. "Mathata a kankere ea meroho ea Cruciferous le kankere ea matšoafo: tlhahlobo e hlophisehileng." Kankere Epidemiol Bio Pele. 200; 18 (1): 184-95. DOI: 10.1158 / 1055-9965.EPI-08-0710.
> Pollack, R. "Phello ea limela tse tala le limela tsa cruciferous li etsa hore ho be le lefu la pelo: Meta-analysis." JRSM Cardiovasc Dis . 2016; 5: 2048004016661435. DOI: 10.1177 / 2048004016661435.