Chirwere Chinokonzera Kurwisa Zvokudya

Zvokudya Zvine Utachiona hweMikemikari Inobatsira Kenza Maseku

Iwe wakangonzwa zvakanyanya nezvezvokudya zvingaderedza dambudziko rako rekuve nekenza yakadai semukenza wemapapu. Asi zvakadini kana iwe uchitova kurarama nechirwere ichi? Chii chaunofanira kudya kuti uwedzere matanho ako?

Izvi zvinogona kuva mubvunzo unonyengera nokuti pane dzimwe nguva unobva pane marapirwo aunogamuchira. Mienzaniso inosanganisira chemotherapy uye remishonga inonzi radiation. Chinangwa chemishonga iyi ndechekubvisa masero emukenza, saka unonyatsoda kudya kudya kwezvinhu zvinodzivirira masero zvinosanganisira masero emukenza here?

Iko mavhithamini nemaminerari maungada kudzivisa panguva yekurapa, kuitira kuti kurapa kwaunosarudza kunobatsira. Izvozvo zvakati, kune zvimwe zvekudya zvinogona kusimudzira maitiro ako muchidimbu chako. Ndezvipi zvidzidzo zvakatidzidzisa pamusoro pezvokudya zvekenza-kurwisana, kureva kudya zvinogona kuita mutsauko kana uine kenza kare?

Ngatitarisei zvimwe zvekudya zvakasikwa, phytochemicals (michero yakagadzirwa nemakemikari) ayo anonzwika kuva ane hanya, uye nenzira dzakasiyana-siyana umo zvinhu izvi zvinogona kuwirirana nekenza masero nekukurumidza kenza sero kufa, kudzivisa kukwanisa kwemasero kupararira (metastasize), uye dzimwe nzira.

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Zvokudya Zvingabatsira Kurwisana Nenguruvo Yemawere

Ndezvipi zvimwe zvekudya zvemapapu emapapu zvinogona kuwedzera pakudya kwako? Iwe unogona kunge wakaongorora nyaya dzinotaura nezvekudya zvinogona kubatsira kudzivirira mutsa wemapapu , asi zvakadini kana uri kutogara nekenza yemapapu?

Usazvidya mwoyo. Tsvakurudzo dzinoverengeka dzakatarisa zvinoitika zvezvatinodya pamasero ekenza anenge atovapo . Zvizhinji zvezviongorori izvi zvakaitwa murabhu kana nemhuka panzvimbo pevanhu, asi kusvikira taziva zvakawanda, kazhinji kazhinji kangozi mukudya kudya kwakanaka. (Zvechokwadi, hazvirevi kudya kwose kwakanaka kune vanhu vose, vamwe vanhu vane zvokudya zvekudya, uye oncologist yako inogona kukurudzira kudzivisa zvimwe zvokudya zvinogona kupindira nemishonga.)

Zvokudya zvinorongwa pasi apa zvinongorongedza chete michero inogona kuwana sechikamu chekudya kwakanaka uye kwete kuwedzera. Zvimwe zvinowedzera zvinogona kuwedzera mungozi yekuve nekenza yemapapu (yakadai se beta-carotene) kana kuderedza kushanda kwemishonga yekenza. Kana iwe ikozvino uri kugamuchira chemotherapy uye / kana remishonga inonzi radiation, tora nguva kuti udzidze pamusoro pezvinetso zvine chokuita nekushandiswa kwevhitamini nemaminera panguva yekurapwa kwekenza .

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Pears

Pears (pamwe nemaapuro) ane phytochemical inonzi phloretin iyo inofungidzirwa kuti ine anti-tumor mabasa. Mukuongorora kwechangobva kuongororwa kutarisa chemadiki masero emukenza wemapapu emakumbo akakurira mubasa, phloretin inonyanya induced programmed cell cell death (apoptosis) mumatera aya ekenza. Vatsvakurudzi vakafunga kuti phloretin rimwe zuva rinogona kushandiswa sechinhu chinogadziriswa mukurapwa kwekenza isiri duku yemapapu emapapu.

Phloretin haana kungoita mutambo wepamusoro nemasero emapapu emapapu asi mune rumwe ruzivo akawedzeredzawo maitiro ekudzivirira anonzi cisplatin, anowanzoita chemotherapy zvinoshandiswa kuvanhu vane kenza yemapapu. Mukuwedzera kune zvazvinogona kuitika pamukenza, phloretin inogona kuderedza fibrosis mumapapu, akadai seaya anowanzobatanidzwa neradio inorapwa.

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Green Tea

Green tea chimwe chikafu chinoita sechiita basa rinowirirana kana richiuya nekenza yemapapu. Haisi kungowanikwa chete kuti ine basa rekudzivirira mukurudzirwa kwekenza yemapapu, asi inogona kubatsira kune avo vagara vari kurwara nehosha.

Kunyange zvazvo kuongorora pamusoro pevanhu kuchigere kuitika, vatsvakurudzi vakatarisa migumisiro yaro pamasero evanhu vemapapu emapapu akakurirwa mubazi, uye mumhuka. Mishonga inosanganisira theaflavin uye epigallocatechin-3-gallate (EGCG) yakawanika kuti inogona kuita kuti chemotherapy drug cisplatin inowanzoshandiswa kurapa kenza yemapapu. Mune imwe chikamu chekudzidza, kubudirira kwe cisplatin mukubvisa masero emukenza kwakawedzerwa nechimwe chechinomwe.

Ramba uchiyeuka kuti vazhinji vemaji chaiwo vane caffeine. Kana iwe uine hanya ne caffeine kana kuti inoita kuti iwe uve wakamuka, ungada kuwana mhando dzakasiyana-siyana dzekakineine kana kuisa pfungwa pane zvimwe zvinhu pane urongwa urwu. Uyewo chengetedza mupfungwa kuti bhodhi yakasvibirira iyo yaunowana muchitoro ingasava sarudzo yakanakisisa. Mishonga yakadai seEECGC haigari, uye mari inowanikwa muzvinwiwa zvinotapira zvakanyanya.

Pamusoro pekupedzisira, iwe unogona kutamba chikafu, sezvo mishonga yemiti inogona kuyananisa pamwe nekudzikisa ECGC. Chimbofunga kuwedzera kubata kwemononi panzvimbo iyo, iyo inowedzera kushandiswa kwechikamu ichi.

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Sarimoni

Vitamin D yakagamuchirwa zvikuru mumakore achangopfuura, uye kudya kunowedzera mavitamini D kunogona kubatsira kune vanhu vane kenza yemapapu zvakare.

Vatsvakurudzi vakaona masero mashoma emukenza wemapapu ane mapurogiramu eEGFR, kuti aone kuti chii chinogadzirisa vitamini D3 . Masero akabatwa ne 25-hydroxyvitamin D3 - chibereko chinoparara chevhitamini chinopararira muropa. Yakawanikwa kuti mumamiriro ezvinhu aya mavitamini D3 akadzivisa kukura kwemasero emukenza emapapu.

Vachitsvaga chikwata chichiwedzera, ivo vakabva vaona makonzo aive neEGFR yakanaka yemukenza yemapapu avo vaidya kudya kunowedzera mu vitamini D3. Izvi zvikaita kuti pave nekudzivirira kukuru kwechirwere kukura.

Vitamini D inowanika muhove dzakawanda dzakadai salmon, mackerel, uye herring inoratidzika kuva nezvimwe zvipo zvehutano pamwe nekushayikwa kwevhitamini D kunogona kutungamirira kumatambudziko akawanda ezvehutano . Kunze kwezvokudya, vitamini D inogona kubudiswa kunze kwezuva, asi zuva rekuvharavira kwezuva rinovhiringidza izvi. Kugoverwa basa rayo mukenza, uye zviri nyore sei kuziva ruzivo rwako neruzhinji rwekuedzwa kweropa, taura neoncologist yako pamusoro pekuita izvi kuedzwa.

Pose mavitamini nemaminerari muzvokudya zvedu, vitamini D inogona kuva yakaoma zvikuru kupinda muzvokudya. Kuva kunze kwezuva mune shorts uye T-shirt kwemaminitsi gumi nemashanu, zvisinei, inopa dhiyo zuva nezuva. Izvi hazviiti nguva dzose muNorth Climate (kana kune zvimwe zvikonzero, zvakadai semishonga inokonzera mishonga inokonzera njodzi yekupisa zuva). Kana uwandu hwako hwakadzika, iwe oncologist wako unogona kutaura pamusoro pekuwedzera kuwedzera kuti uvandudze huwandu hwako.

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Tsangamidzi

Ginger inogona kubatsira nechemotherapy-induced nausea , asi inogona kutora basa rakakura kune vanhu vanorarama nekenza yemapapu.

Ginger ine chinyorwa 6-shogaol chinogona kubatsira kudzivirira kukura kwekenza yemapapu, asi kuburikidza nezviito zvayo munzira dzinobatsira kenza kupararira, inogona kuderedza dambudziko remasastases kubva kune kenza iripo ikozvino. Uchapupu hwezvakanaka zveginger zvakaonekwa mukurapa masero emukenza emapapu mubasa racho, uye Rakawanikwawo kuti ginger rekudya inoderedza mungozi wekenza yemapapu emastastase mumakonzo ane kenza yemapapu. Sezvo metastases ndiyo iyo inokonzera rufu rwevanhu vane kenza, uku ndiko kuwanikwa kunokosha.

Ginger inofungidzirwa kuva nemamwe mararamiro ehutano zvakare, kunyanya mukubatsira vanhu vane kurwadziwa kusingaperi.

Pane zvakawanda zvingasarudzwa zvekuwedzera ginger pane kudya kwako. Iwe unogona kuedza recipe iyi ye ginger chai kana ginger yakakonzerwa.

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Capers

Vamwe vanhu vanofunga nezvekucheka semapapuri akaumbwa, asi aya maduku maduku-anowanikwa kuMediterranean uye dzimwe nzvimbo dzeAsia-ane zvakawanda zvokupa.

Capers ndeimwe yepamusoro-soro inozivikanwa yemuumbi unonzi quercetin . Quercetin inorwisa antioxidant inoratidzika ine nhengo mukudzivisa kukura kwekenza kanhi, kunyanya kanzira yemapapu, uropi, ropa, uye seniary gland. Quercetin inhibisa chiratidzo chokufamba munzira yemukenza yemapapu izvo zvinodiwa kuti masero aparadzanise uye awedzere.

Pakutanga zvidzidzo zvakawana kuti mukuwedzera pakudzivisa kenza yemukisi kukura, quercetin inobatanidzwawo mune zvakarongwa sero rinouraya (apoptosis) yekenza masero.

Zvimwe zvokudya zvakagadzirwa mu quercetin zvinosanganisira dill wehuta, tsvuku anyezi, blubheri, maapuro, uye tema uye tema tema.

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Curry

Nyeredzi, chinhu chinonyanya kukosha pakuchiva pakati pezvimwe zvekudya, ine curcumin yemuumbi. Dumbu rinonzi spice rinopa curry tsvuku. Curcumin yakawanikwa mune zvidzidzo zvakasiyana-siyana kunodzivisa kukanganisa kwemaitiro emukenza emapapu.

Curcumin yakambotariswa kwenguva yakati nekenza, sezvo inoratidzika ine antioxidant, antiinflammatory, uye immune stimulatory nemigumisiro mukuwedzera pakuita sero rufu (apoptosis) mukenza masero. IAmerican Cancer Society yakatotaurawo kuti mabhii uye mhuka dzinoongorora mhepo inotarisa zvinotaridzika kwazvo, asi inopokana kukurudzira izvi zvinonhuwira zvekudzivirira kana kurapwa.

Kune avo vari kutarirwa mushonga wekenza, nhau dzakanaka zvakare. Curcumin inogona kushanda kuita kuti mishonga iwedzere kugadzikana nemigumisiro yemishonga nechemotherapy uye remishonga inopisa, kunyanya nemishonga yakafanana neyemapapu inokonzera mapepa chemotherapy drug cisplatin.

Mukuwedzera pakudzivirira kenza uye kurapwa, turmeric iri kuongororwa nokuda kwebasa rayo mune zvakasiyana-siyana zvehutano hwehutano, kunyange iyo inogona kuita muAlzheimer's disease .

Kusvikira panguva iyo, uye sezvo tiri kukurukurirana nezvezvokudya zvinowanikwa chete, zvichida hazvigoni kukuvadza kuwedzera zvishomanana zvekudya zvine zvinonhuwira zvinovaraidza pakudya kwako. Zvakakosha kucherechedza kuti yakawanda yakawanda ye curcumin inowedzera kudiwa kunotorwa kuitira kuti itore. Zvidzidzo zvitatu zvakaratidza kuti pa8,8 gramu ye curcumin pazuva sekuwedzera, curcumin ine urombo hushoma uye hauna kuonekwa muropa revarwere vanoigamuchira. Kune rumwe rutivi, kana yakagadzirwa se curry, curcumin ine kuwanika zviri nani uye zviri nani kuwedzera.

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Zviyo

Kana iwe uchida kudya pane chimwe chinhu chinokodzera chirevo chinogona kugunzva shiri mbiri, funga nezvemabriji.

Micheka yakawanda yakadai se-blueberries, raspberries, ma-blackberries, uye cranberries zvinotakurwa nemishonga inozivikanwa se anthocyanidins. Chimwe chimiro che anthocyanidin chinonzi delphinidin chakagadzira kusiyana kwakakura kune mice inoculated neEGFR yakashandura masero emukenza emapapu evanhu. (Kana iwe usingazivi neEFGR kana usina kunge uine huwandu hwemasero echitsauko chepapu rako , iva nechokwadi chokuti utaure nachiremba wako.)

Dietary delphinidin yakarambidza kukura kwemamota, kukwana kukwanisa kwemakumbo kuita mitsva yeropa idzva kuitira kuti iwedzere (chimwe chinhu chinozivikanwa se'ngiogenesis) uye chakaita kuti sero rufu (apoptosis) pakati pemasero ekenza.

Chimwe chekubatsira ndeyekutsvaga kutsvaga kuti anthocyanidins inogona kubatsira kudzivirira kuumbwa kweropa clots (thrombosis). Tichifunga nezvekuti 3 kusvika ku15 kubva muzana yevanhu vane mutsa wemapapu vanokurudzira ropa uye kuti izvi zvinosanganiswa nehuwandu hwekufa kubva muchirwere, michero inogona kubatsira nenzira dzakawanda kupfuura imwe.

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Karoti

Karoti ndiyo yakanakisisa inobva kune phytochemical inozivikanwa se chlorogenic acid . Kuti zvironda zvikure uye dzipinde mumasumbu, dzinofanira kukura midzi mitsva yeropa kuti ipe tumarara. Mimwe mishonga yekenza yakagadzirirwa kupesana ichi chinonzi chinonzi angiogenesis. Mune mamwe mazwi, kana bundu racho risingakwanisi kugadzira ropa roga, harigoni kuramba richiwedzera.

Chlorogenic acid inoratidzika kuvhiringidza nzira yekuratidzira mumugwagwa wemapapu izvo zvinodiwa kuti angiogenesis iite.

Kunyange zvazvo karoti yakafuma kwazvo mumuteyi uyu, inogonawo kuwanika muhuwandu hwakawanda mumafuta, maapuro, strawberries, mbatata, uye chinanasi.

Kusiyana nezvimwe zvekudya zvinogona kurasikirwa nemiti yakasvikidzika yep phytochemicals panguva yekubika, karoti isingasviki pamutemo. Nzira yekubika-uye kunyange kuchengetedza karoti yakabikwa mufriji kwezuva kana maviri-inogona kuwedzera kukosha kwavo.

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Red Jupe Juice

Resveratrol, kemukari muwaini tsvuku, yakagamuchirwa zvikuru mumakore achangopfuura, uye nokuda kwechikonzero chakanaka. Resveratrol haisi kuoneka chete kuderedza dambudziko rekudzidzira kenza dzakawanda asi inogona kushanda kubatsira rubatsiro rwekenza runoshanda zvakanaka.

Imwe yezvinetso nemukenza wemapapu emapapu ndeyekuti maseva ekenza ane pfungwa dzega. Izvo "vakangwara" kana iwe uchida, uye unopikisana nemishonga yakagadzirirwa kuvabvisa. Zvinofadza kuti zvakawanikwa kuti makemikisi akadai se resveratrol anogona kukurudzira tumarara kumigumisiro yekurapa. Nekenza yemapapu, kudya kwechibereko ichi kunogona kubatsira kuvandudza kubudirira kwemishonga inowanzoitwa chemotherapy (pacolitaxel), Platinol (cisplatin), uye Iressa (gefitinib). Zvakakurumidza kukurudzira kushandisa iyi se "chirongwa chekurapa" asi kuwana resveratrol shoma mukudya kwako hakugoni kukuvadza.

Zvechokwadi, pane gakava mukurumbidza doro rinodhakwa, asi usanetseka. Muchero wemizambiringa wakatsvuka unotakura pikisa ine simba, sekuita zvimwe zvekudya zvine resveratrol yakadai sejecha chocolate uye blueberries.

Nyoka yakawanda yemurope mazambiringa, micheka shoma ye chokoti yakafa, uye mashomanana ebrandberries anogona kunge ari dessert yakaisvonaka iyo inogona kutotsausa pfungwa yokuti uri kudya chirwere chemapapu chemapapu.

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Tomato Sauce

Utamatisi, uye kunyanya michero yemarumato, ine lycopene, chinhu chinonyanya kukonzera kukanganisa dambudziko rekenza nekurwa naro .

Lycopene inoshanda pamatanho akawanda mukufambira mberi kwekenza. Inogona kudzivisa kukura kwemakumbo, inopesana nehutano hwemasero emapapu emapapu, kuvhara kupararira kwekenza, nekubatsira kubvisa muviri wekenza masero kuburikidza ne apoptosis.

Mukuwedzera, lycopene ine antiinflammatory properties iyo inogona kubatsira kuderedza zvose kukurudzirwa nekufambira mberi kwekenza yemapapu. Hazviiti chete kuti lycopene iite zviito zvinoratidza kuti ine simba rekurwisa chirwere chekenza, asi kuongorora kutarisa vanhu vanopfuura 100 000 vakawana kuti kanza yemapapu yakanga isingazivikanwi pakati pevaya vaive nekudya kwakakwana kwezvokudya zvine lycopene.

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Oysters

Oyster imomo inopfuma zvikuru ye mineral zinc . Izvi hazviiti chete kuti mineraleral inoratidzike ine basa rakananga mukurwisa kenza yemapapu, asi inogona kukurudzira maitiro emukenza wemapapu chemotherapy drug Taxotere (docetaxel).

Kune avo vasingawani zinc yakakwana kutanga, zvakakosha kuziva kuti kushaiwa kweZinc kunobatanidzwa nekuderera kwehutachiona-chimwe chinhu chakakosha kune vanorwara nekenza.

Zvakaoma kuwana mitsva yakanaka yeZinc, uye ichi chaiva chidzidzo chimwe chakatarisa kushandiswa kwekuwedzera pane kuvimba nezvokudya zvinowanikwa muchero unorwisa kenza. Kana iwe uine shellfish kurwisa zvingave zvakanaka kuti upfuure neizvi, asi vazhinji vanogadzirisa zviyo zvekudya zvekudya zvekudya zvekudya zvekudya zvinyorwa zvinewo zvakakwana zvezinc pamwe chete.

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Watercress

Watercress inonyanya kukosha ye isothiocyanate, makemikari asingaiti kupindira chete nekuitwa kwekenza masero inoparadzanisa kudzivisa kuora kwekukura asi inoita kunge inowedzera kushanda kwemishonga inonzi radiation mukuuraya masero ekenza.

Mukuwedzera kumvuracress, chikwata ichi chiri mune mamwe mimwe michero inonzi cruciferous yakadai semasabi, masardard yemichero, marussels inomera, bok choy, kohlrabi, uye cauliflower.

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Flax Mbeu

Kubvira pakuvhara kusvika kune kutonhora kunopisa, mbeu yefrikisi inofungidzirwa kuva nehutano hwehutano huzhinji, asi inogona kuita basa mukurapa kenzawo zvakare. Flax ine chikamu chinonzi lignans chingave chiri chekuita izvi.

Radiation therapy inozivikanwa kuti inokonzera kuwanda kwemigumisiro uye inozivikanwa kuti inokonzera migumisiro yakareba kwenguva refu yakadai seplmonary fibrosis kuvanhu vanorarama nekenza yemapapu. Vatsvakurudzi vakabata mateve avo vairarama nekenza yemapapu kune kudya kwefrikisi mbeu. Vakaona kuti kwete chete marwadzo akapiwa mbeu yeflakisi kurarama kwenguva yakareba, asi kudya kwakapfuma mumbeu yeflakisi yakaratidzwa kuchengetedza masero ezuva ose kuti asakanganiswa asi achibvumira kana kuwedzera kufa kwekenza masero.

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Zvokudya Zvingabatsira Sei Kurwisa Kanzera?

Zvinogona kuvhiringidza kufunga nezvekudya kunogona kurwisa kanzera - kunyange kune masayendisiti.

Chikamu chechikonzero ndechekuti kune nzira dzakasiyana-siyana umo izvi zvinogona kuitika, uye kune dzakawanda nzira mukati meimwe nzira idzi dzinogona kuchinjwa nezvatinodya.

Zviri nyore, zvingabatsira kunyora nzira shomanana iyo inoitika.

• Cell metabolism . Zvimwe mune zvimwe zvokudya zvatinodya zvinogona kuita basa nezuva zuva rekushanda kwemasero ekenza.
• Cell control cycle. Makero eKenza anoenda munzvimbo dzakasiyana-siyana mukugadzirisa. Mishonga mune zvimwe zvokudya zvinogona kudzivisa zvimwe zvezviito izvi.
• Kuvhiringidza . Kuvhiringidza kunogona kuita basa kwete mukukudzidzira kenza asi mukukura. Tiri kudzidza kuti "microenvironment" yakakomberedza masero emukenza inogona kuita basa kana kenza inofambira mberi kana kwete. Zvimwe zvekudya zvine anti-inflammatory properties zvinogona kuchinja izvi.
• Angiogenesis . Sezvambotaurwa, matumire inoda kukura midzi mitsva yeropa kuti ikure uye ikure. Mimwe michina inovhiringidza kukwanisa kwemasero emukenza kukura midzi iyi yeropa.
• Metastasis . Kune maitiro emakoromendi anotungamirira kukwanisa kwekenza masero kusiya nzvimbo yavo yepakutanga uye kuenda kune dzimwe nzvimbo dzomuviri. Mimwe michero inogona kupindira ne matanho mune idzi nzira dzekutaridza.
• Apoptosis . Apo masero mumitumbi yedu akaparara kana yezera, pane chiitiko muhutachiona hwedu hunopedza masero aya. Makero emukenza, zvisinei, "akafunga" kuti angadzivisa sei apoptosis. Mimwe michina inogona kupa muviri kuti uwedzere kukura kuitira kuti ubvise masero aya asingazivikanwi.

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Kudya Kunofanira Kuva Mufaro uye Chiitiko

Kuramba kwedu kunzwa kwakagara kuripo kuti kubatsirwa kwezvokudya mukuderedza njodzi kana kubatsira kurwisa kenza kunopfuura zvinopfuura michina. Semuenzaniso, takaona kuti kudya kweMediterranean kunowedzera kuderedza ngozi yekufa kubva kune kenza chete, asi maitiro akawanda. Izvozvo zvakati, zvikomborero hazvikwanisi kuonekwa kune chimwe chinhu chikafu mukati mekudya chete. Zvingave kuti kusanganiswa kwezvibereko uye phytochemicals ndizvo zvakakosha, asi kune zvimwe zvinokosha zvinoita.

Zvatisingawanzozvinzwa nezvekudya kweMediterranean ndezvokudya. Munyika yeMediterranean, kudya ndiyo nguva yekufadza zvokudya zvakanaka kana uchipedza nguva neshamwari uye vadikanwa. Kana iwe usingazivi izvi, edza imwe nzvimbo yekuGreece inoshandiswa nayo iyo inoshumira mhuri yemarudzi akawanda. Sezvatinodzidza pamusoro pekukosha kwehukama nehukama nekenza yemapapu, kudzidza kudya nenzira iyi kunogona kuva imwe yebasa rinotsigirwa nehutano hwako. Ongororo dzakawana kuti pamusana pega, vanhu vane rubatsiro rwezvemagariro evanhu kwete kungova nehutano hwakanaka hwehupenyu nemukenza wemapapu, asi zvinowedzera zviri nani zvakare.

Edza kuita kuti zvokudya zvako zvive chiitiko uye nguva yekufara. Tora nguva yekuisa tafura yakanaka. Izvi zvingaita sezvinotyisa kana iwe uri mukurapa kwekenza, asi inogona kuva mukana wakanaka wekutsvaga vanhu avo vanoshuva kubatsira mune imwe nzira. Kazhinji nguva, vatarisi vemhuri yevanhu vanorwara nekenza vanotaura kuti chikamu chakaoma zvikuru chekutarisana ndikunzwa kusingabatsiri. Penyedza mamwe makandulo. Tamba mimhanzi yaunoda. Ita nguva imwe neimwe iwe uchidya. Avo vakararama nekenza vanoziva kuti upenyu hupfupi kwazvo kuti urege kuita chimwe chinhu.

Tarisa mazano aya pane zvimwe zvinhu iwe unogona kuzviita kuti uvandudze mararamiro ako emukenza wemapapu .

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