Nri iri kacha mma maka Ogologo

Ọ bụghị ihe nzuzo na ihe anyị na-eri nwere ike inyere anyị aka ma ọ bụ merụọ anyị ahụ. Nri anyị na-eri nri na-eme ka anyị rie ihe oriri nke na-enye nri na-ezighi ezi ma kpatara ọrịa dịgasị iche iche, dịka ibu , ọrịa obi obi, na ụdị ọrịa shuga 2 . Ọ gaghị adị otú a. E nwere ihe oriri nwere ike ịme ka ị nwee ume, belata ihe ize ndụ nke ọrịa, ma nye gị ohere ịnọgide na-enwe ahụ ike. Ọ bụrụ na ịchọrọ ịdị ogologo oge ma bụrụ ahụike, ị ga-eji anụ nri kachasị edozi na-eme ka ahụ gị sie ike. Ịmepụta ihe ọkụkụ dị iche iche na-eri nri bụ isi nke ihe oriri gị ga-eme ka ahụike na ike gị dịghachi mma ma nweekwa ị na-eche ihe mere na ndị ọzọ niile adịghị eri otú a. Nyere gbasara okwu.

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Ezi akwukwo nri

Akwukwo nri nke akwukwo nri nwere ike puru icheghari hormones nke mmadu, mee ka aru ahu di ndu, ma gbochie uto nke sel ndi ozo. A ghaghị atachasị akwụkwọ nri dị mma ma ọ bụ rie shredded, chopped, juiced or mixed in order to release their potent anti-cancer properties. A chọpụtakwara na phytochemical sulforaphane na-echebe mgbidi ọbara ọbara site na mgbaàmà na-egbuke egbuke nke nwere ike ibute ọrịa obi. Akwukwo nri ndi ozo bu ihe kachasi nri nile. Rie ụdị dịgasị iche iche ma na-emepụta ma na-esi nri kwa ụbọchị. Gbalịa broccoli, kọlịflawa, ahịhịa Brussels, kale, ma ọ bụ kabeeji.

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Okpokoro Salad

Akwukwo nri akwukwo ndu - ufodu bu ndi ogbugba ndu - nani ihe kariri 100 calories kwa pa ogu, na-eme ka ha buru ihe oriri zuru oke maka ichikota ibu. N'ọmụmụ sayensị, ndị inyom riri nnukwu salad na mmalite nke obere nri calorie dị na nri ndị ọzọ, na salads buru ibu na-ebelata calories karịa ndị ka nta. Na mgbakwunye na ịdị na-ebelata, ihe oriri dị ukwuu nke salads, elu akwụkwọ, ma ọ bụ akwụkwọ nri dị iche iche na ejikọta ihe ize ndụ nke ọrịa obi, ọrịa strok, ọrịa shuga, na ọtụtụ ọrịa cancer. Ogologo akwukwo ndi ozo bu kwa ihe bara uru na b-vitamin folate, gbakwunyere lutein na zeaxanthin, carotenoids nke na-echebe anya site na mmebi emebi. Gbalịa kale, elu ụlọ, mkpị akwụkwọ mọstad, akwụkwọ nri, ma ọ bụ letus. Iji mekwuo uru ahụike nke elu akwụkwọ, anyị ga-ebuwanye ibu anyị na-etinye na phytochemicals ha, nke dị na ya, na-achọ abụba - nke mere ka salad gị (ma ọ bụ mgbakwasa) kwesịrị inwe mkpụrụ na / ma ọ bụ osisi.

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Mkpụrụ

Ihe na-eme ka ahụ dị mma, abụba osisi, eriri, antioxidants, phytosterols, na mineral, mkpụrụ bụ nri dị ala nke na-enye aka belata mkpụmkpụ glycemic nke nri zuru ezu, na-eme ka ha bụrụ akụkụ dị mkpa maka ihe mgbochi na- nri shuga. N'agbanyeghị caloric ha, njiko oriri na-ejikọta ọnụ ọgụgụ dị arọ nke anụ ahụ, nke nwere ike ịbụ n'ihi nkwụsị nsị site na ihe ndị nwere ahụike. Na-eri nri mgbe nile na-ebelata cholesterol ma jikọta ya na pasent 35 nke ihe ize ndụ nke ọrịa obi . Rụlite salad ọzọ gị na chopped walnuts ma ọ bụ almọnd sliced, ma ọ bụ jikọta ụfọdụ akpụkpọ ụkwụ dị n'ime mgbakwunye nke salad.

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Mkpụrụ

Ihe omimi nke mkpụrụ osisi yiri mkpụrụ na ha na-enye abụba, mineral, na antioxidants dị mma, ma mkpụrụ nwere protein ndị ọzọ ma buru ibu na mineral. Flax, chia, na hemp osisi nwere ọgaranya omega-3 abụba. Flax, chia, na mkpụrụ mkpụrụ nke sesame nwekwara ọgaranya, ọrịa kansa-na-alụ ọgụ phytoestrogens. Mkpụrụ osisi Sesame bara ọgaranya na calcium na vitamin E, na osisi ugbo juputara na zinc. Maka oke uru bara uru, mkpụrụ na mkpuru osisi kwesịrị iri nri ma ọ bụ ma ọ bụ na ejighị ya. Gbalịa ịgbakwunye flax ma ọ bụ mkpụrụ osisi chia ruo ụtụtụ gị ma ọ bụ oatmeal.

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Berry

Mkpụrụ osisi ndị a antioxidant dị ezigbo mma . Ihe omumu nke ndi mmadu ji rie blueberries ma obu strawberries kwa ubochi gara aga bu ihe ngbalite onu ogugu obara, ihe omuma nke nchegbu oxidative, nguzo na LDL cholesterol. Berries nwekwara ọgwụ mgbochi ọrịa cancer ma bụrụ nri magburu onwe ya maka ụbụrụ; enwere ihe na-egosi na ịzụ bred nwere ike inye aka gbochie ịkwa aghara aghara. Jide mkpụrụ osisi strawberry ma ọ bụ breeze, ma ọ bụ nwaa ihe ọhụrụ, dị ka goji tomato.

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Ngwá pọmigranet

Mkpụrụ pọmigranet bụ mkpụrụ pụrụ iche, nke nwere obere, crisp, na-esi ísì ụtọ nke nwere ụtọ ụtọ nke ụtọ ụtọ na tart flavors. Mkpụrụ osisi mkpụrụ pọmigranet, punicalagin, bụ nke kasị baa ụba ma nwee ihe karịrị ọkara nke ọrụ antioxidant nke mkpụrụ pọmigranet. Mme phytochemicals nke pọmigranet nwere ọtụtụ ihe na-egbochi ịrịa cancer, ime ihe ike, na omume ọma. Karịsịa, nchọpụta nke ndị ọrịa nwere nnukwu carotid ogbugbo na-aṅụ otu ounce nke ihe pọmigranet ihe ọṅụṅụ kwa ụbọchị maka otu afọ achọtara pasent 30 na atherosclerotic plaque; n'ime ndị na-achịkwa, akara ngosi atherosclerotic mụbara pasent 9. N'ọmụmụ ihe ọzọ nke ndị toworo eto, ndị na-aṅụ ihe ọṅụṅụ mkpụrụ pọmigranet kwa ụbọchị maka ụbọchị iri abụọ na anọ rụrụ ọrụ dị mma karịa ọrụ ndị na-aṅụ ihe ọṅụṅụ. NDỤMỌDỤ: Iji wepu mkpụrụ osisi oriri na mkpụrụ osisi ahụ, dọọ ya gburugburu, ọkara ọkara nke dị omimi na dayameta, igwuji ka ọ kewaa ya abụọ, wee pịa azụ na azụ nke nnukwu ngaji.

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Agwa

Nri nke bekee na ndi ozo ndi ozo na-enye aka iji mee ka shuga di ocha, mebie agụụ gi, ma chebe onwe gi megide oria cancer. Ihe kachasị na-edozi starch, buo na-eme ihe dịka ọrịa shuga na nri na-ebu ibu n'ihi na ha na-agbada nwayọọ nwayọọ, nke na-eme ka ịrị elu glucose bilite mgbe o risịrị nri ma na-enye aka igbochi agụụ nri site n'ịkwalite satiety. Ha nwekwara ọtụtụ eriri soluble nke na-enyere aka belata cholesterol, na starch eguzogide ọgwụ, nke nje bacteria na-agbanwe n'ime oghere abuba acids bụ nke na-egbochi igbochi ọrịa cancer. Achọpụtala beans, peas, ma ọ bụ lentil ugboro abụọ n'izu iji belata ihe ize ndụ nke ọrịa cancer site na pasent 50. Nchịkwa anụ mmiri na-enyekwa nchebe dị oke nchebe megide ọrịa cancer ndị ọzọ, kwa. Uhie uhie, nwa agwa, chickpeas, lentil, peas di iche - ha nile di nma, ya mere gosiputa ha niile ma kpebie ihe ndi ozo.

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Mushrooms

A na-ejikọta mushrooms mgbe nile na ihe ize ndụ nke ọrịa cancer ara. Ebe ọ bụ na ha nwere ihe ndị na-emepụta aromatation (ogige ndị na-egbochi mmepụta nke estrogen), anụ ndị na-acha ọcha na Portobello na-echebe karịsịa maka ọrịa cancer ara. Ngwurugwu nwere ọtụtụ ihe bara uru: Nnyocha nke ụdị mushrooms dị iche iche achọtawo mmetụta mgbochi mkpali, arụ ọrụ na-adịghịzi ahụ maka ọbara, igbochi DNA mmebi, na-ebuwanye ibu cancer cancer, na mgbochi angiogenesis. A na-esi nri mgbe niile; raw mushrooms nwere ihe nwere carcinogenic ihe a na-akpọ agaritine nke a na-ebelata nri. Gụnye anụ ndị na-acha ọcha ọcha mgbe nile, ma gbalịa ụfọdụ ụdị osisi ndị ọzọ dị ka shitite, oyster, maitake, ma ọ bụ reishi.

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Eyịm ye garlic

The Allium ezinụlọ akwụkwọ nri, nke eyịm bụ onye so na, na-erite uru nke ọrịa obi na usoro na-enweghị ọgwụ-ọrịa mamịrị na mgbochi cancer kansa mmetụta . A na-ejikarị ụbụrụ nke allium mee ihe na ihe ize ndụ dị ala nke ọrịa cancer na ọrịa prostate. A maara akwụkwọ nri ndị a maka organosulfur nke na-enye aka gbochie mmepe nke ọrịa cancer site na nrụpụta carcinogens, na-egbochi ọrịa kansa cancer, na igbochi angiogenesis. A tọhapụrụ ogige ndị a mgbe a na-egbutu ha, na-ata anwụrụ, ma ọ bụ na-ata ata. Eyịm nwekwara oke dị elu nke na-akwado flavonoid antioxidants, nke nwere mmetụta mgbochi mkpali nke nwere ike itinye aka na mgbochi ọrịa kansa. Gbalịa leeks, chives, shallots, na scallions, na mgbakwunye na garlic na eyịm odo.

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Tomato

Enwere ike ịchọta ọtụtụ nri ndị na-enye ahụike na tomato - lycopene, vitamin C na E, beta-carotene, na antioxidants flavonol, iji kpọọ aha ma ole na ole. Lycopene, karịsịa, na-egbochi ọrịa kansa prostate, mmebi akpụkpọ anụ nke UV, na ọrịa obi. Ihe dị ka pasent 85 nke lycopene dị na nri ndị America na-esite na tomato . Lycopin bụ ihe na-adọrọ adọrọ mgbe a na-esi ya tomato - otu iko tomato na-etinye 10 ugboro lycopene dị ka iko nke tomato na tomato. Buru n'uche na carotenoids, dị ka lycopene, na-adọrọ mmasị kacha mma mgbe ha na-esote ya na abụba ndị dị mma, ya mere na-atọ ụtọ tomato gị na salad na mkpụrụ ma ọ bụ mgbakwunye azụ maka nkwụnye ihe oriri. N'okwu ọzọ: Zụrụ diced ma kpochapụ tomato n'ime ite iko, ọ bụghị iko, iji zere endocrine disruptor BPA na ndị nwere ike ịkwanye.

_{Isi mmalite:}

_{Higdon J, Delage B, Williams D, Dashwood R. Okpokoro nkpuru akwukwo nri na ihe ize ndụ nke mmadu nwere ike ibute ọrịa: ihe ndi ozo na ihe ndi ozo bu. Pharmacol Res 2007, 55: 224-236.}

_{Lockheart MS, Steffen LM, Ụgha HM, et al. Ụdị na-eri nri, otu nri nri na nchịkwa nke myocardial: nchọpụta ikpe-akara. Br J Nutr 2007, 98: 380-387.}

_{Roe LS, Meengs JS, na-egosi BJ. Salad na satiety. Mmetụta nke oge nke nri salad na iri nri oriri. Mbido 2012, 58: 242-248.}

_{Na-egosi BJ, Roe LS, Meengs JS. Salad na satiety: ịdị ike ike na oke nke salad mbụ na-emetụta oriri ike na nri ehihie. J Am Diet Assoc 2004, 104: 1570-1576.}

_{Zakkar M, Van der Heiden K, Luong le A, et al. Nrf2 na-arụ ọrụ n'ime sel endothelial na-echebe akwara site na igosi ọnọdụ proinflammatory. Arterioscler Thromb Vasc Biol 2009, 29: 1851-1857.}