6 Superfoods Kuti Ibatanidze mune COPD Diet

Izvi zvinogona kubatsira vanhu vane COPD

Superfoods - yakaderera mumakirori uye izere noutano hunokosha - inofungidzirwa kupa hutano hunobatsira kupfuura iyo yezvokudya zvinokosha. Vanogonawo kuita basa mukuvandudza hupenyu hwehupenyu uye kuderedza dambudziko rechirwere chinokonzerwa nekupora zvirwere ( COPD ) nezvimwe zvirwere zvehutano. Mushure mekutarisa nachiremba wenyu, funga nezvekutsvaga kwezvokudya zvepamusoro panguva inotevera kana uchienda kunotengesa.

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Zvitsva, Zvakachena Mifananidzo Vezvirimwa

Nyanzvi dzinobvumirana kuti kudya muraravhe wemiriwo yakatsvuka kunogona kubatsira mukudzivirira utano hwako. Chii chine mararamiro ane chokuita nazvo? Zvitsvuku-miriwo (uye michero, pamwewo) yakazara nemiti yemichero yakawanda inonzi phytochemicals iyo inobatsira muviri kuti usapedzere rusununguko rusununguko. Radicals yakasununguka inokonzera kukuvadza kumasero ako uye maviri uye zvinogona kutungamirira kukurwara kusingaperi.

Maererano neAmerican Institute for Cancer Research, mimwe miriwo inotevera ine phytochemicals inokwezva zvakanyanya svesayenzi:

• Broccoli
• Karoti
• Tomate yakagadzirwa
• Leafy greens
• Sweet mbatata
• Winter squash
• Brussels inomera
• Mifananidzo yakajeka yemiriwo

Cherechedza: Mimwe miriwo (yakadai semashizha ane mashizha) inofanira kudziviswa kana iwe uri muropa. Mukuwedzera, mimwe miriwo inogona kukonzera kubvisa uye gesi zvinogona kukurisa matambudziko ekufema . Iva nechokwadi chekukurukurirana nyaya idzi nemutarisiri wako wehutano asati aita chero shanduko pane zvekudya kwako.

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Zvitsva, Zvitsvuku Zvivara Zvibereko

Zvibereko, kunyanya izvo zvakakwirira mu antioxidants uye phytochemicals, zvinotendwa zvine simba rinochengetedza pamapapu uye zvakabatanidzwa nehuwandu hwekufa kubva kuCOPD. Ichokwadi, chimwe chidzidzo chinoratidza kuti kuwedzerwa muchero wezvibereko iwe unopedza nemagiramu zana (inenge imwe yekushumira) pazuva kunobatanidzwa ne 24% yepamusoro yeCOPD kufa kwekufa .

Sarudza kubva pane zvinotevera:

• Apples
• Pears
• Michero yeCitrus (maaron, mazambiringa)
• Zviyo
• Cherries
• Apricots
• Cantaloupe
• Watermelon
• Mazambiringa
• Citrus zvibereko peel

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Tea Dema

Black tea ine xanthine alkaloids inobva iyo inophylline inokurudzira inotorwa. Theophylline inonzi bronchodilator inoshandiswa mukurapa kweCOPD iyo inobatsira kuzarura mhepo uye kuderedza dyspnea . Zvidzidzo zvinoratidza kuti kudya kukuru kweii yakasviba kunogona kupa chidziviriro chekudzivirira kurwisana kweCOPD.

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Soy Products

Kunyange zvazvo kutsvakurudza kwakawedzerwa kuchidiwa kuti uone chikonzero uye ukama hwehukama, zvidzidzo zvinoratidza kuti nguva refu kushandiswa kwemishonga ye soy inogona kubatsira COPD kuburikidza nekuvandudza basa remapapu, kuderedza kufema nekuderedza kuora kwekubereka. Inogonawo kuderedza dambudziko rekugadzira COPD . Uyezve, flavonoids kubva kunodya ye-soy inogona kuva ne-anti-inflammatory effect pamapapu, zvichida kudzivirira vanotsvuta kubva kune utachiona hunokonzera fodya.

Kusanganisira zvinotevera mukudya kwako kwezuva nezuva kuchabatsira kupa hutano hwakakwana:

• Tofu
• Soy mukaka
• Natto
• Nyuchi dzinomera
• Edamami (soya)
• Soy nuts

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Fiber

Chimwe chidzidzo chakabudiswa muAmerican Journal of Epidemiology chaisanganisira vanopfuura 111 000 vakapindira vakawana kuti avo vaiva nepamusoro-fibiti kudya (zvikurukuru zviyo fiber) vaive nechetatu chemukana wakadzika wekugadzira COPD kupfuura avo vaidya zvishoma zvese fiber. Fibha inogona kuwanikwa muzviyo zvakakwana, michero, nemiriwo.

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Omega-3 Fatty Acids

COPD inoratidzika, muchikamu, nekugara kusingagumi mumapapu. Kutsvakurudza kunoratidza kuti kudya kunowanikwa mu omega-3 fatty acids kunogona kuchengetedza mapapu kurwisana nekupora kusingaperi, nokudaro kuvadzivirira kubva kune zvinokuvadza zvekusvuta. Omega-3 fatty acids inogona kubatsirawo kuvandudza zviratidzo zveCOPD .

Funga kusanganisira zvimwe zvekudya zvinotevera, zvinotakurwa ne omega-3 fatty acids, mukudya kwako kwezuva nezuva:

• Fatty hove (salmon, herring, tuna, mackerel, sardines)
• Cooking oils (canola, flaxseed, uye soya)
• Nuts (marnuts, matonti)
• Flaxseed
• Soybeans

Cherechedzai: Tsanangudzo iri pamusoro apa yezvokudya zvepamusoro inofanirwa kukupa sarudzo dzekudya dzinogona kubatsira mararamiro ako. Hazvifananidzi kutora mazano ekurapa anonzwika kubva kune wako mukuru wekuchengeta muchengeti kana kuti mutori wenhau anonyorwa.

_Sources:

_{AICR. Phytochemicals: ICancer Fighters mune Zvokudya Tinodya.}

_{Aniwidyaningsih W, Varraso R, Cano N, Pison C. Nzira yehutano hweMutumbi weKushanda kweMuviri muHurwere Hwekudzivirira Dambudziko rePulmonary and How to Intervene. Curr Opin Chirwere Chekudya Metabhadhi. 2008 Jul; 11 (4): 435-42.}

_{Celik F, Topcu F. Nutritional Risk Factors for Development of Chronic Obstructive Pulmonary Disease (COPD) muVarume Vakasvuta. Clin Nutriti. 2006 Dec; 25 (6): 955-61.}

_{Hirayama F. et. al. Soy Consumption uye Ngozi yeCOPD uye Kufuridzira Zviratidzo: A Case-Control Yokudzidza muJapan. Respir Res. 2009 Jun 26; 10: 56.}

_{Matsuyama W., MD, Ph.D. et. al. Migumisiro yeOmega-3 Polyunsaturated Fatty Acids paChirmatory Markers muCOPD. CHEST December 2005 vol. 128 no. 6 3817-3827.}

_{Planas M, Alvarez J, et. al. Kutsigira Kwemishonga uye Unhu hwehupenyu muStable Chronic Obstructive Pulmonary Disease (COPD) Varwere. Clin Nutriti. 2005 Jun; 24 (3): 433-41. Epub 2005 Apr 21.}

_{Varraso R. et. al. Zvinotarisirwa Kudzidza Zvokudya Zvokudya Zvine Utano uye Njodzi Yezvokudzivirira Zvirwere Pulmonary Disease Pakati peUnited Women and Men. Am. J. Epidemiol. (2010) 171 (7): 776-784.}

_{Waldal, IC, uye. al. Zvokudya uye makore makumi maviri ekudzivirira Dambudziko rezvirwere Kuuraya Kuvanhu Vakwegura-Kubva Kubva Kumarudzi matatu Europe. European Journal of Clinical Nutrition (2002) 56, 638-643.}