Nazi ukutya okukrakra oku-9 okuluncedo kwimpilo yakho.
1. ivatala ekrakra
Bitter melon yivatala eluhlaza, eqhumayo, emile okwe cucumber enencasa ekrakrayo.
Ityiwa kumazwe aseAsia, aseAfrika naseCaribbean, kodwa ayaziwa kangako kweminye imimandla.
I-melon ekrakra igcwele i-phytochemicals efana ne-triterpenoids, i-polyphenols, kunye ne-flavonoids, eboniswe ukuba icothise ukukhula kweentlobo ezahlukeneyo zomhlaza kwi-test-tube kunye nezifundo zezilwanyana (1, 2).
Ikwasetyenziswa kumayeza endalo ukunceda ukunciphisa amanqanaba eswekile yegazi kubantu abanesifo seswekile.
Uphononongo lweeveki ezine lubonise ukuba ukutya i-2 mg ye-melon ekrakra eyomileyo yonke imihla kunciphisa kakhulu amanqanaba eswekile yegazi kubantu abanesifo seswekile, kodwa kungekhona njengeyeza eliqhelekileyo lokulwa nesifo seswekile (000).
Uphononongo olukhulu lufumene iziphumo ezixubeneyo ebantwini kwaye lwafumanisa ukuba ubungqina abanelanga ukucebisa izongezo ze-melon ezikrakra kubantu abanesifo seswekile (4).
Njengokutya okuninzi okukrakra, i-melon ekrakra ityebile kwi-antioxidants, enceda ukukhusela umonakalo weseli obangelwa yi-radicals yamahhala kwaye inokunciphisa umngcipheko wesifo senhliziyo kunye nesifo seswekile (5, 6, 7).
isishwankathelo I-Bitter melon iqulethe iikhemikhali ezisekelwe kwizityalo zendalo ezinokuthi zincede ukukhusela umhlaza, ukunciphisa uxinzelelo lwe-oxidative, kunye namaqondo aphantsi eswekile yegazi.
2. Imifuno yeCruciferous
Intsapho ye-cruciferous ibandakanya imifuno emininzi ekrakra, kuquka i-broccoli, i-Brussels sprouts, iklabishi, i-kale, i-radishes kunye ne-arugula.
Oku kutya kuqulethe iikhompawundi ezibizwa ngokuba yi-glucosinolates, ezibanika incasa ekrakra kwaye zinoxanduva loncedo oluninzi lwezempilo (8).
Uvavanyo lwetyhubhu kunye nophononongo lwezilwanyana lubonise ukuba i-glucosinolates inokucothisa ukukhula kunye nokusasazeka kweeseli zomhlaza, kodwa ezi ziphumo azikhange ziphindaphindwe rhoqo kwizifundo zabantu (9, 10, 11).
Nangona ezinye iinkcukacha zibonisa ukuba abantu abadla imifuno ye-cruciferous eninzi banomngcipheko omncinci womhlaza, kungekhona zonke izifundo ezivumayo (8, 12).
Abanye abaphandi bakholelwa ukuba le ntlukwano inokuba ngenxa yokungafani kofuzo phakathi kwabantu, kunye nokwahlukana kwendalo kumanqanaba e-glucosinolate ngenxa yeemeko zokukhula kwemifuno kunye neendlela zokupheka. Uphando olongezelelweyo luyafuneka (11, 13).
Ukongeza kwiziphumo zabo ezichasene nomhlaza, i-glucosinolates kwimifuno ye-cruciferous inceda i-enzymes yesibindi sakho yenze i-toxins ngempumelelo kwaye ngaloo ndlela inciphise imiphumo emibi emzimbeni wakho (14).
Nangona kungekho ziphakamiso ezisemthethweni eziye zasekwa, uphando oluthile lubonisa ukuba ukutya ubuncinane i-servings emihlanu yemifuno ye-cruciferous ngeveki kunika izibonelelo ezininzi zezempilo (8).
isishwankathelo Imifuno ye-Cruciferous efana ne-broccoli kunye nekhaphetshu ziqulethe iikhompawundi ezinamandla zokulwa nomhlaza kwaye zinokuphucula amandla esibindi sakho sokwenza i-toxins.
3. IiDandelions eziluhlaza
Unokucinga ukuba i-dandelions ikhula nje yegadi, kodwa amaqabunga awo ayadliwa kwaye anomsoco kakhulu.
Amagqabi eDandelion anobungakanani obuphakathi, amagqabi aluhlaza aqaqambileyo anemiphetho engaqhelekanga. Zinokutyiwa zikrwada kwiisaladi, ziqhotswe njengesitya esisecaleni, okanye zifakwe kwiisuphu kunye neepasta.
Ngenxa yokuba zikrakra kakhulu, imifuno ye-dandelion ihlala ilinganisela kunye nezinye iziqholo ezifana negalikhi okanye i-lemon.
Nangona kukho uphando oluncinci malunga neenzuzo ezithile zezempilo ze-dandelion eluhlaza, zizityebi kwiivithamini kunye neemaminerali, kuquka i-calcium, i-manganese, isinyithi, kunye ne-vitamin A, C, kunye ne-K (15).
Zikwaqulethe i-carotenoids lutein kunye ne-zeaxanthin, ekhusela amehlo akho kwi-cataract kunye nokwehla kwe-macular (16).
Ukongeza, imifuno yedandelion ngowona mthombo ubalaseleyo we-inulin ye-prebiotics kunye ne-oligofructose, ekhuthaza ukukhula kwebhaktheriya esempilweni yamathumbu (17).
isishwankathelo Iidandelions zizityebi kwiivithamini kunye neeminerali, zine-carotenoids ezixhamla impilo yamehlo, kwaye zingumthombo we-prebiotics okhuthaza ukukhula kweebhaktheriya eziphilileyo zamathumbu.
4. Citrus Zest
Ngelixa inyama kunye nejusi yeziqhamo zesitrasi ezinjengeelamuni, iiorenji, kunye negrapefruit zinencasa eswiti okanye tart, ulusu lwangaphandle kunye nepith emhlophe ikrakra kakhulu.
Oku kungenxa yobukho be-flavonoids, ekhusela isiqhamo kwizinambuzane, kodwa ineenzuzo ezininzi zempilo kubantu.
Enyanisweni, i-citrus peels iqulethe i-concentration ephezulu ye-flavonoids kunayo nayiphi na enye inxalenye yesiqhamo (18).
Ezimbini zezona zininzi ze-citrus flavonoids yi-hesperidin kunye ne-naringin, zombini ii-antioxidants ezinamandla (19).
Uvavanyo lwetyhubhu kunye nophando lwezilwanyana lucebisa ukuba i-citrus flavonoids inokunceda ukulwa nomhlaza ngokunciphisa ukudumba, ukuphucula i-detoxification, kunye nokunciphisa ukukhula kunye nokusasazeka kweeseli zomhlaza, kodwa uphando lwabantu luyafuneka (20).
Ukuba ufuna ukubandakanya amaxolo e-citrus kukutya kwakho, ungawagraya kwaye uyonwabele njenge-zest, uyomise kwaye uchithe ixesha okanye uwagcine kwaye wongeze kwiidessert.
isishwankathelo Amaxolo eCitrus anencasa ekrakrayo ngenxa yoxinzelelo olukhulu lweflavonoids. Ezi antioxidants zinamandla zinokunciphisa ukuvuvukala kwaye zincede ukukhusela kumhlaza.
5. Cranberries
Amaqunube ngamaqunube abomvu akrakrayo anokonwatyiswa ekrwada, aphekiwe, omisiwe okanye anejusi.
Ziqulethe uhlobo lwe-polyphenol eyaziwa njengohlobo lwe-A proanthocyanidins, olunokuthintela ibhaktheriya ukuba ibambelele kwiindawo, ezifana nezicubu zomzimba.
Oku kunokuba luncedo ekunciphiseni ukubola kwamazinyo ebhaktheriya, ukunciphisa umngcipheko wakho H. pylori usulelo esiswini kwaye nkqu nokuthintela E. coli izifo zamathumbu kunye nomchamo (21, 22, 23, 24).
Uninzi lwezi zifundo zenziwe kwiityhubhu zovavanyo okanye izilwanyana, kodwa iziphumo zophando ebantwini ziyathembisa.
Uphononongo lweentsuku ezingama-90 lufumanise ukuba ukusela malunga neekomityi ezimbini (500 ml) zejusi yecranberry ngosuku kunceda ukuphelisa. H. pylori usulelo lwesisu ngokuphindwe kathathu ngokusebenzayo kune-placebo (22).
Olunye uphononongo lubonise ukuba idosi yemihla ngemihla yeepilisi ze-cranberry eziqulathe ubuncinci i-36 mg ye-proanthocyanidins inokunciphisa kakhulu ukuphindaphindeka kosulelo lwe-urinary tract, ngakumbi kubasetyhini (25, 26, 27, 28).
Ukongeza kwiipropathi zabo zokulwa ne-antibacterial, i-cranberries ityebile kakhulu kwi-antioxidants. Ngapha koko, ziqulathe ezona ngxininiso ziphezulu zeziqhamo ezingama-24 ezisetyenziswa kakhulu (29).
Oku kunokuchaza ukuba kutheni ukusetyenziswa rhoqo kwejusi ye-cranberry kudityaniswe nempilo engcono yentliziyo, kubandakanywa ukuvuvukala okuncitshisiweyo, amanqanaba eswekile yegazi, uxinzelelo lwegazi, kunye namanqanaba e-triglyceride (30).
isishwankathelo I-Cranberries zizityebi kwi-polyphenols kunye ne-antioxidants ezinceda ukukhusela iintlobo ezahlukeneyo zosulelo lwebhaktheriya kwaye zinokuphucula impilo yentliziyo.
6. ikoko
I-cocoa powder yenziwe ngeembotyi zesityalo sekoko kwaye incasa ikrakra kakhulu xa ingafakwanga iswekile.
Ihlala isetyenziswa kwiidizathi ezahlukeneyo, ikwaxutywa nebhotolo yekoko, utywala bekoko, ivanilla kunye neswekile ukwenza itshokolethi.
Uphando lubonise ukuba abantu abatya itshokolethi ubuncinane kahlanu ngeveki banomngcipheko ophantsi we-56% wesifo senhliziyo kunabo bangayityiyo kwaphela (31).
Oku kunokwenzeka ukuba kungenxa yeepolyphenols kunye ne-antioxidants ezifumaneka kwi-cocoa, ezinokwandisa imithambo yegazi kunye nokunciphisa ukuvuvukala, ngaloo ndlela ikhusela intliziyo yakho (32).
I-cocoa ikwangumthombo olungileyo weeminerali ezininzi zokulandelela, kubandakanya ubhedu, i-manganese, i-magnesium, kunye nentsimbi (33).
I-cocoa powder engenasweet, i-cocoa nibs, kunye netshokholethi emnyama eyongezelelweyo iqulethe inani eliphezulu le-antioxidants kunye nenani eliphantsi leswekile. Ke ngoko, benza ukongezwa okunempilo kwisidlo sakho (34).
isishwankathelo I-cocoa ityebile kwi-polyphenols, i-antioxidants kunye ne-trace minerals, kwaye ukusetyenziswa rhoqo kunokukhusela kwisifo senhliziyo.
7. ikofu
Ikofu sesinye sezona ziselo zisetyenziswayo kwihlabathi liphela kunye nomthombo ophambili we-antioxidants kukutya kwaseMelika (35).
Njengokutya okuninzi okukrakrayo, ikofu igcwele i-polyphenols enika ibrew incasa yayo ekhethekileyo.
Enye yeepolyphenols ezininzi kwikofu yi-chlorogenic acid, i-antioxidant enamandla ekunokwenzeka ukuba inoxanduva lweenzuzo ezininzi zezempilo zekofu, kuquka ukuncipha komonakalo owenziwe nge-oxidative kunye nomngcipheko ophantsi wesifo senhliziyo kunye nesifo seswekile ( 36 , 37, 38 ).
Uphononongo lubonisa ukuba ukusela iikomityi zekofu ezi-3 ukuya kwezi-4 ngosuku kunokunciphisa umngcipheko wokufa, umhlaza kunye nesifo senhliziyo nge-17%, i-15% kunye ne-18% ngokulandelanayo, xa kuthelekiswa nokusela ikofu kwaphela (39).
Uhlalutyo olwahlukileyo lufumene ukuba indebe nganye yekofu esetyenzisiweyo ngosuku ngalunye inciphisa umngcipheko wohlobo lwe-7 yeswekile nge-2% (40).
Olunye uphando lubonisa ukuba ikofu ye-caffeinated inokunceda ukukhusela ukuphazamiseka kwe-neurological, kubandakanywa nesifo se-Alzheimer kunye nesifo sika-Parkinson, kodwa uphando olungakumbi luyafuneka ukuqonda ukuba kutheni (41, 42).
isishwankathelo Ikofu ngumthombo otyebileyo we-antioxidants kunye ne-polyphenols. Ukusela iikomityi ezi-3 ukuya kwezi-4 ngosuku kunokunciphisa umngcipheko wokufa, isifo sentliziyo, isifo seswekile kunye nokuphazamiseka kwemithambo-luvo.
8. Iti eluhlaza
Iti eluhlaza sesinye isiselo esithandwayo esisetyenziswa kwihlabathi jikelele.
Inencasa ekrakra ngokwendalo ngenxa yecatechin kunye nomxholo wepolyphenol.
Eyona yaziwa kakhulu kwezi catechins ibizwa ngokuba yi-epigallocatechin gallate okanye iEGCG.
Uvavanyo lwetyhubhu kunye nezifundo zezilwanyana zibonisa ukuba i-EGCG inokucothisa ukukhula kweeseli zomhlaza, kodwa akucaci nokuba inefuthe elifanayo ebantwini (43, 44).
Olunye uphando lubonisa ukuba abasela iti eluhlaza banomngcipheko ophantsi wokuba nomhlaza othile, kodwa ayizizo zonke izifundo ezibonise inzuzo (45).
Iti eluhlaza ikwanazo neentlobo ngeentlobo zeepolyphenols ezisebenza njenge-antioxidants kunye ne-anti-inflammatories. Ngokudibeneyo, ezi zixhobo zinciphisa umonakalo wamahhala kunye nokuvuvukala, okunokunciphisa umngcipheko wesifo senhliziyo (46, 47, 48).
Ngapha koko, ukusela ikomityi enye yeti eluhlaza ngosuku kudityaniswa phantse ne-20% encitshisiweyo yomngcipheko wokuhlaselwa yintliziyo (49).
Khetha itiye eluhlaza endaweni yeentlobo ezimnyama okanye ezimhlophe kwi-dose ephezulu ye-antioxidants (46, 50).
isishwankathelo Iti eluhlaza iqulethe i-catechins kunye ne-polyphenols enezibonelelo ezininzi zempilo, kubandakanywa ukukhuselwa okunokwenzeka kumhlaza kunye nomngcipheko ophantsi wesifo senhliziyo.
9. iwayini ebomvu
Iwayini ebomvu iqulethe iindidi ezimbini eziphambili ze-polyphenols - iproanthocyanidins kunye ne-tannins - enika iwayini umbala wayo onzulu kunye nencasa ekrakra.
Ukudityaniswa kotywala kunye nezi polyphenols kunokunciphisa umngcipheko wakho wesifo sentliziyo ngokunciphisa i-cholesterol oxidation, ukunciphisa ukujika kwegazi, kunye nokuvula imithambo yegazi (51).
Olunye uphando lwakutsha nje luye lwabonisa ukuba iwayini ebomvu inokuba luncedo emathunjini akho.
Uphononongo oluncinci lwafumanisa ukuba ukusela iiglasi ezimbini zewayini ebomvu ngosuku kangangenyanga kwandisa inani leentsholongwane eziphilileyo zamathumbu (52).
Ukongezelela, olu tshintsho kwiibhaktheriya zamathumbu ziye zadibaniswa ngokuthe ngqo namanqanaba e-cholesterol ephantsi kunye nokunciphisa ukuvuvukala.
Ubomi obude kunye nomngcipheko omncinci wesifo sikashukela kunye ne-osteoporosis zezinye izibonelelo zokusela iwayini ebomvu (53).
Khumbula ukuba ukusetyenziswa kotywala ngokugqithisileyo kunokukhokelela ekonakaleni kwesibindi kunye nezinye iingxaki zempilo. Kubalulekile ke ngoko ukumodareyitha.
isishwankathelo Iwayini ebomvu iqulethe iipolyphenols eziye zadityaniswa nentliziyo engcono kunye nempilo yamathumbu. Ukusela iwayini ebomvu kunokwandisa ixesha elide kwaye kunciphise umngcipheko wesifo seswekile kunye ne-osteoporosis.
Iziphumo zokugqibela
Ukutya okukrakrayo ngakunye kuneenzuzo ezizodwa zempilo, kubandakanya ukukhuselwa kumhlaza, isifo sentliziyo, kunye nesifo seswekile, kunye nokuncipha kokudumba kunye noxinzelelo lwe-oxidative.
Uninzi lwezi zibonelelo zivela kuluhlu olubanzi lweepolyphenols, ezisebenza njenge-antioxidants, anti-inflammatories kunye ne-prebiotics.
Kuba kukho iintlobo ezininzi zokutya okukrakra, kulula ukubandakanya ezinye zazo ekutyeni kwakho ukuze ufumane izibonelelo ezininzi zempilo.