Iwe wakangodaro wakanzwa kuti kudya kunovaka muviri kwakabatanidzwa nehuwandu hwemukana wekenza. Sezvo mumwe muvarume vaviri uye mumwe muvakadzi vatatu vanotarisirwa kuva nekenza muupenyu hwavo, zvakakosha kuteerera. Panguva ino yazvino, mutsa wemapapu ndicho chikonzero chinonyanya kukonzera kufa kwekenza mune zvevarume nevakadzi muUnited States. Ngatitange nokutarisa kuti nei vanhu vasina kumbobvira vachiputa vari pangozi, kuteverwa neurongwa hwezvokudya izvo zvakadzidzwa nekudzivirirwa kwavo nekenza yemapapu, uye kazhinji, kune kanzira dzakawanda.
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Superfoods Kuderedza Dambudziko reLung CancerNdezvipi zvimwe zvokudya zvinoderedza mukana wekenza yemapapu?
Asi kurindira-zvakakodzera here kutora nguva yekuongorora izvozvi zvokudya kana iwe usingasvuti? Mushure mezvose, haisi menza yemapapu chirwere chinoputa here?
Kwete. Ichokwadi, ruzhinji rwevanhu vanozove nemukenza wemapapu muna 2017 vasiri vemazuva ano vanoputa, zvichireva kuti vakasiya kusvuta (vaimbova vachema) kana kuti havana kumboputira munzvimbo yekutanga.
Kune vakadzi vakawanda vasina kusvuta vanofa nemukenza wemapapu gore roga roga kupfuura vakadzi vasina kusvuta uye kusvuta vanobatanidzwa vanofa nekenza yemazamu. Uye kunyange iwe ungangodaro wakanzwa mishumo yakasimba yokuti mutapu wemapapu uri kuderera, nhau haisi dzose dzakanaka. Kansa yemaperembudzi iri kuwedzera zvikuru kune rimwe boka: vaduku, vasingamboiti kusvuta vakadzi.
Pane zvakawanda zvinokonzera ngozi yekenza yemapapu , zvimwe zvayo zvinodzivirirwa, asi izvi hazvirevi kuti unofanirwa kuvanza mubhodhi. Iko kune zvimwe zvinhu zvaunogona kuwedzera muupenyu hwako kuderedza dambudziko rako. Zvechokwadi, kurovedza muviri kwakaratidzwa kuti kuite mutsauko, asi izvo zvaunoisa mumuromo wako zvinokosha zvakare. Kudya kwakazara mumichero nemiriwo kunoratidzika kuva nechidziviriro chinopesana nekubudirira kwekenza yemapapu.
Kana usina kumbove nekenza, chengeta izvi zvekudya uye michina inogona kuderedza ngozi yako yemukenza wemapapu. Kana uine kenza yemapapu, usamira pano. Nutrients dzinogona kubatsira kudzivirira mutsa wemapapu zvingave zvichiri kukosha, uye zvechokwadi, mamwe emishonga yekenza yemapapu inogona kuwedzera njodzi yekukura kenza yechipiri. Asi kana iwe uri kutsvaga zvokudya zvingakubatsira nhasi, tarisa izvi zvekudya zvepenza yemapapu zvinogona kubatsira kubvisa chirwere chokukura kana kuwedzera migumisiro yekenza kurapwa.
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ApplesChidzidzo chikuru chakabudiswa muna PLOS One chakawana kuti kudya kwemav lavonoids-yakawanda mumaapuro-kwaive kwakaparadzaniswa nechepakati yemukenza wemapapu. Mune mamwe mazwi, zvakawanda zvakanga zviri nani.
Kudya kwe flavonoids yakazara, flavonols, flavones, uye flavanones, pamwe chete ne flavonols quercetin uye kaempferol, zvakanyatsobatanidzwa nehutachiwana hwehutachiona hunosangana nefodya. Kune avo vasina kumbobvira vachema, chimwe chezvikamu izvi, zvinonzi flavanones, zvakare zvakaderedza ngozi.
Nepo iyo yose aple yakazara mumakemikari aya, inonyanya kuwanda muhombodo, saka iwe unogona kuda kusiya peeler iri mudhidhi. Sezvo mapepa emapulo akabatanidzwa mukugadzira aple cider, izvi zvingava sarudzo iri nani kupfuura juice rweapuro kana uchida kupedza maapuro ako muhutu hwemvura.
Kuwedzera apuro zuva rekudya kwako kunogona kubatsira kuchengetedza oncologist kure.
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GarlicMunguva yakapfuura, zvaifungidzirwa kuti garlic yaive nemigumisiro yezvinyorwa zvichienderana nezvakaitwa nevatsvakurudzi mumhuka uye nebasa. Munguva ichangopfuura, chidzidzo muChina chakawana kuti vanhu vaidya mbiriso yaiiswa kaviri kana kupfuura kakawanda pavhiki vakaderedza ngozi yavo yekenza yemapapu ne 44 muzana.
Ikoyi inogona kunge ichidya goriki yakasvibiswa, sezvo sendidi diallyl sulphide, inofungidzirwa kuti inokonzerwa nemigumisiro iyi, inoderedzwa zvikuru nekubika kana kubata. Paunenge uchichera garlic, ita kuti uzarurire mhepo kwemaminitsi gumi usati wauwedzera pane zvekudya zvako kana kushambadzira sezvo izvi zvichibvumira kushandiswa kwemakemikari kuitika kunowedzera kenza-kuchengetedza maitiro egarlic.
Garlic yakarongedzwa nekuda kwekuita kwehutano hwehutano hwekutapurika kwehutano hweropa, kuderedza cholesterol, uye kunyange kubvisa fodya.
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BroccoliCruciferous miriwo yakadai se broccoli inotakura chironga chikuru muchechi yekuderedza zvombo.
Mishonga mumiti yemupulisa, yakadai seglucosinates, yakawanikwa kuderedza dambudziko rekenza yemapapu kusvika kune 21 kusvika ku 32 muzana, zvikurukuru kuvakadzi.
Kana iwe usingatarisiri broccoli, usaora mwoyo, sezvo pane dzimwe nzira dzakasiyana.
Mimwe mikoko inoshandiswa se cruciferous inosanganisira:
- Koliflower
- Radishes
- Arugula
- Bok choy
- Collard greens
- Kale
- Watercress
- Horseradish
- Brussels inomera
- Cabbage
- Rutabaga
- Wasabi
- Turnips
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HoveKudya hove kunogona kuva nekudzivirirwa kunopesana nekubudirira kwekenza yemapapu. Kuongororwa uye kuongorora mitsva yekuongororwa kwakaitwa kusvikira muna 2012 yakawana kuti hove yakanyanya kushandiswa yakabatanidzwa nekuderedza kukuru mudambudziko rekenza yemapapu; avo vaidya hove dzakawanda vaiva ne21 muzana mikana yakaderera yokuva nekenza yemapapu.
Zvechokwadi, kuderedzwa kwemupachimara wemapapu emapapu haisiyo chete inobatsira ye omega- fatty acids muhove. Inofungidzirwa kuti idzi dzinobatsirawo mukuderedza dambudziko rehutano hwemwoyo, kukwira kweropa, nekurova. Kutaura zvazviri, zvikomborero zve omega-3 muhutano zvakakosha kuti zvinokurudzirwa kuti vanhu vanodya hove kaviri pavhiki nekuda kwekudzivirira chirwere chemwoyo uye Environmental Protection Agency inokurudzira kuti vakadzi vane pamuviri vanodya hove dzakawanda kamwe chete kamwe chete kwevhiki kuti vabatsire mwana ari kuwedzera huropi.
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Red PepperTsvuku tsvuku tsvuku, uyewo tsvuku tsvuku tsvuku, ine phytochemical (plant-based chemical) inonzi capsaicin-chikamu cheicho chinoita kuti zvikafu izvi zvive zvitsvuku. Yakawanikwa kuti capsaicin yakaderedza kukura kwekenza yemapapu muSwitzerland mice iyo yakaratidza kemikisi inogona kukonzera kenza. Capsaicin inogona kuita izvi nekuderedza apoptosis, kureva kuti, nokubvisa masero asina kukwana vasati vazokwanisa kugovana uye kuva chirwere chekenza.
Nepo isu tisingakwanisi kuisa zvidzidzo mumakonzo kune vanhu, bhero tsvuku uye tsvuku tsvuku tsvuku ndeye nzira yakanaka yekuwedzera zvishoma zvinonhuwira uye mararamiro kune zvokudya zvako zvakare.
Capsaicin inogonawo kuita basa mukurasikirwa kwekurema uye kuderedza triglycerides.
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Green TeaGreen tea inogona kubatsira nehuwandu hwekukanganisa kenza yemapapu. MuProstate, Lung, Colorectal, uye Ovarian kuongorora kuongorora, kuongorora kwakatarisa vanhu vanenge 100 000, green tea yaisanganiswa kwete chete nekuderedza kuitika kwekenza yemapapu asi nekenza yakazara.
Kuwedzera kugunzva kwemononi kunogona kuwedzera kubatwa kwemakemikari anokosha mu green tea, asi kuwedzera kamu (kana zvimwe zvigadzirwa zvemishonga) zvinogona kusunga nemakemikari aya uye kusava nehanya nemigumisiro yavo yakanaka.
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SipinachiSipinachi yakazara muhutatu, vitamini yakawanikwa yekuderedza dambudziko rekenza yemapapu mune zvidzidzo zvakasiyana, uye mune imwe, yakaderedza ngozi yekenza yemapapu mune yaimbova fodya kusvika kusvika 40 muzana. Nei izvi zvichikosha? Parizvino inenge 60 kubva muzana yevanhu vanova nekenza yemapapu ndeyekare, kwete ikozvino, vanosvuta. Iwe haugone kuchinja tsika dzaungave wakambove nazvo mukoroji, asi kudya kunovaka nhasi nhasi kunogona kuita mutsauko.
Mukuwedzera pakuderedzwa kwekenza, folate inogona kuita basa mukudzivirira kukwirira kweropa .
Sipinachi inowedzerawo mumutsetse wemutambo lutein, imwe mutezo wekenza yemapapu. Lutein anoita se antioxidant mumuviri, kurwisana nemararamiro asina kubhadhara anokonzerwa nekenza-inokonzera zvinhu mumamiriro edu ezvinhu uyewo zviratidzo zvinowanzoitika mumuviri.
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ChickenNyama yakatsvuka, kunyanya yakagadzirirwa nyama, yakawana rap yakaipa mumakore achangopfuura, uye nyaya inoenderera mberi nemukenza wemapapu. Kuongororwa kwezvidzidzo zvakavimbika kusvikira nhasi zvakawanikwa kuti kudya kwekunyama kwekudya kwakabatanidzwa ne 35 muzana yekuwedzera mumukana wekenza yemapapu, asi zvakasiyana ndezvechokwadi kune huku.
Kudya kwekukuya kwepamusoro kwakabatanidzwa ne10 muzana yakaderera mungozi mumukenza wemapapu, uyewo kuva yakanaka yeprotheni.
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AnyanisiAnyanisi ane quercetin , kemukari inoratidzika ine ukama hwakasiyana nehukukura kwekenza yemapapu. Mune mamwe mazwi, kudya kukuru kweanisi kunobatanidzwa nehuwandu hwemukenza wemapapu.
Mukuwedzera kune ngozi yekenza, quercetin inogona kuderedza kusagadzikana kusingaperi uye kuderedza atherosclerosis.
Anyanisi inogona kuwedzerwa kunenge chero casserole kana soup, kana kugadzika oga nenzira dzakawanda.
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Gorosi GermGorosi germ ndiyo imwe yepamusoro-soro mavitamini E (alpha-tocopherol) inoteverwa nembeu yezuva uye maarmond.
MuchiShailand Women's Health Study, chirongwa chemakiriniki chinotarisa vanopfuura 72,000 vechikadzi vechiChinese vasiri kusvuta, zvakawanikwa kuti vakadzi vaive vaine huwandu hwakanyanya hweutsi hwemhepo mumusha uye kubasa vaiva 47 muzana vashoma kuti vave nekenza yemapapu kana akapedza kudya kunowedzera mu vitamini E (alpha-tocopherol.)
Ichi chidzidzo chaive chakakosha zvikuru mukuratidza pfungwa inokosha: Vakadzi avo vakatora vitamin E kuwedzera panzvimbo yekudya vitamin E mune zvekudya, chaizvoizvo vakave nehuwandu hwekuve nekenza yemapapu. Hazvizive kuti nei ichi chiri ichocho. Zvichida pane zvisati zvamboonekwa zvisingawanikwe mune zvekudya zvine vitamin E izvo zvisiripo mune zvekuwedzera, kana kuti nokuda kwechimwe chikonzero kutora vitamin E mufomu yeplateti inoita nenzira yakasiyana mumutumbi wemetabolism. Asi izvi zvinoratidze kukosha kwekutarisa kudya kune nzira yehupenyu hune utano, pane kuvimba nezvimwe zvinowedzera.
Wedzerai gorosi mushonga pamazuva enyu ekudya.
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Butternut SquashButternut squash ine chinhu chinonzi beta-cryptoxanthin yakawanikwa ichidzokorora kuderedza ngozi yekenza yemapapu. Izvo kuderera kwengozi ndeyekurongeka kwe15 kusvika ku40 muzana zvichienderana nekudzidza, kune avo vane kudya kukuru pane kudya kwechikamu ichi. Kunyange zvazvo dzimwe dzidzo dzakaratidza zvakakosha kupfuura zvimwe, kudya kunopfuma mune zvekudya zvine chinhu ichi kunoratidzika kunge kuchibatsira kune vanhu vanoputa. Zvakare, sezvakaita vitamini E, avo vanoedza kuwana chinhu ichi kuburikidza nechimwe chekuwedzera kunogona kunge kuwedzera kune ngozi yekuderedza kenza yemapapu.
Mukuwedzera pakuita basa mumakondomu emapapu emapapu, beta-cryptoxanthin inogona kuita basa mukuderedza arthritis . Beta-cryptoxanthin inogonawo kuwanika mu-tangerines, persimmons, uye zvinonhuwira zvepayenne pepper, paprika, uye chipfu.
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Kunongedza Upenyu HwakoTakataura pamusoro pezvokudya zvakawanda zvinogona kubatsira kuderedza dambudziko rekenza yemapapu asi kusvikira ikozvino zvakasiya chimwe chikamu chinokosha chekudya kwekenza: zvinonhuwira.
Zvakawanikwa kuti zvinonhuwira zveMediterranean zvakadai sedhemary, sage, parsley, uye oregano hazvingove nehutano hwakasiyana-siyana asi zvinopesana zvakanyanya nehutano hwekuva nekenza yemapapu. Izvi zvinonhuwira zvine kemukari inonzi carnisol, iyo inorwisa nzira dzakawanda dzenzira dzinodiwa nemasero asina kukwana kuti ave kenza.
Dzidza zvakawanda pamusoro pokuti ungatsanangurira sei kudya kwako kwakanaka.
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Murarawende wezvokudyaIwe unogona kunge wakanzwa kuti zvakachenjera kudya muraraungu wezvokudya, uye zvidzidzo zvinotsigira kuti kudya zvakasiyana siyana zvekudya kunokosha kune utano hwakanaka.
Vatsvakurudzi vakaongorora kudya kwezvokudya pakati peboka guru revanhu uye vakawana kuti zvakasiyana-siyana zvekudya zvakagadzira mutsauko muhutano hwekenza yemapapu. Vaya vaidya zvakasiyana-siyana zvekudya vaiva nehuwandu hwepfupi hwekuwedzera kenza yemukenza yemapapu, chirwere chekasi-duku chekenza yemapapu emapapu.
Kwapera nguva iwe paunofamba uchienda kuchitorosi, tora zvishoma zvezvokudya izvi-uye iva nechokwadi chokuti une mavara akabatanidzwa. Kenza yemaperembudzi ndiyo inokonzera kufa kwekenza muUnited States muvarume nevakadzi, uye pane zvinhu zvaunogona kuita iwe pachako kuti udzikise mukana wekuti unofanirwa kunzwa mashoko iwayo anotya: "Iwe une kenza."
> Sources:
> Anandakumar, P., Kamaraj, S., Jagan, S., Ramakrishnana, G., uye T. Devaki. Capsaicin inoparadza apoptosis uye inobvisa benzo (a) pyrene induced lung tumorigenesis muSwitzerland albino mice. International Immunopharmacology . 2013. 17 (2): 254-9.
> Kubvongodza, A. Kuvharwa kweMTOR kujekesa ne quercetin mukenza kurapwa nekudzivirira. Anticancer Agents muMedicine Chemistry . 2013. 13 (7): 1025-31.
> Deneo-Pellegrini, H., Ronco, A., uye E. De Stefani. Nyama kushandiswa uye ngozi ye squamous cell carcinoma yemapapu: chirwere-chengetedzo yekudzidza muvarume vekuUraine. Nutrition uye Cancer . 2015. 67 (1): 82-8.
> Hashibe, M. et al. Kafi, tei, kudya kwekakineine, uye ngozi yekenza mu PLCO cohort. British Journal of Cancer . 2015. 113 (5): 809-16.
> Mori, N., Shimazu, T., Sasazuki, S. et al. Cruciferous Vegetable Intake is Inversely Yakasangana neLung Cancer Risk pakati pevarume veNowmoking Current muJapan Public Health Centre (JPHC) Yokudzidza. Nyaya Yezvokudya . 2017. 147 (5): 841-849.
> Vieira, A., Abar, L. Vingeliene, S. et al. Zvibereko, Veji uye Mungozi yeKenza Chengetedzo: Ongororo Yakarongeka uye Meta-Kuongorora. Annals of Oncology . 2016. 27 (1): 81-96.