Thanzi la m'mapapo ndilofunika kwambiri pa thanzi lonse. Komabe, zinthu zofala zomwe zimaphatikizapo utsi wa ndudu ndi kukhudzana ndi poizoni wa chilengedwe, komanso zakudya zotupa, zimatha kusokoneza ziwalo zofunika izi.
Komanso, zinthu zomwe zimafala monga mphumu, matenda osachiritsika a pulmonary (COPD), ndi pulmonary fibrosis zimatha kukhudza kwambiri moyo.
Kafukufuku wasonyeza kuti kusintha kwa moyo, kuphatikizapo kudya zakudya zopatsa thanzi, kungathandize kuteteza mapapu komanso kuchepetsa kuwonongeka kwa mapapo ndi zizindikiro za matenda.
Kuphatikiza apo, zakudya ndi zakudya zapadera zapezeka kuti ndizothandiza kwambiri pamapapo. pano zakudya zabwino m'mapapo ndi maubwino…
Zakudya Zabwino Zam'mapapo
Beetroot ndi masamba a masamba
Beet Muzu wobiriwira wa chomera ndi masamba obiriwira amakhala ndi zinthu zomwe zimapangitsa kuti mapapo agwire bwino ntchito.
Beet ndi masamba a beet ali ndi nitrate zambiri, zomwe zasonyezedwa kuti zimapindulitsa m'mapapo. Nitrates amathandizira kuchepetsa mitsempha ya magazi, kuchepetsa kuthamanga kwa magazi ndi kupititsa patsogolo mpweya wabwino.
Masamba a beet ali ndi magnesium, potaziyamu, vitamini C ndi carotenoid antioxidants, zonse zofunika pa thanzi la m'mapapo.
tsabola
Tsabola ndi zina mwa magwero olemera kwambiri a vitamini C, michere yosungunuka m'madzi yomwe imakhala ngati antioxidant wamphamvu m'thupi lathu. Kupeza vitamini C wokwanira ndikofunikira makamaka kwa osuta.
Ndipotu, chifukwa cha zotsatira zoipa za utsi wa ndudu pa masitolo a antioxidant a thupi, ndibwino kuti osuta adye 35 mg yowonjezera ya vitamini C patsiku.
Kafukufuku wambiri amasonyeza kuti osuta akhoza kupindula ndi mlingo wochuluka wa vitamini C, komanso kuti osuta omwe ali ndi vitamini C wambiri amatha kugwira ntchito bwino m'mapapo kusiyana ndi omwe ali ndi mavitamini C ochepa.
Kudya sing'anga imodzi yokha (119 magalamu) a paprika wotsekemera kumapereka 169% ya kudya kovomerezeka kwa vitamini C.
Mwachitsanzo, kafukufuku akuwonetsa kuti kudya maapulo kumalumikizidwa ndi kuchepa kwapang'onopang'ono kwa mapapu kwa anthu omwe amasuta nthawi yayitali. Kuonjezera apo, kudya maapulo asanu kapena kuposerapo pa sabata kumagwirizanitsidwa ndi ntchito yaikulu ya m'mapapo komanso kuchepetsa chiopsezo chokhala ndi COPD.
Kudya maapulo kumalumikizidwa ndi chiopsezo chochepa cha mphumu ndi khansa ya m'mapapo. Izi zitha kukhala chifukwa cha kuchuluka kwa ma antioxidants mu maapulo, kuphatikiza ma flavonoids ndi vitamini C.
Dzungu
wa dzungu Mnofu wake wonyezimira uli ndi mitundu yosiyanasiyana ya zomera zomwe zimalimbikitsa thanzi la m'mapapo. Ndiwolemera kwambiri mu carotenoids, kuphatikizapo beta carotene, lutein, ndi zeaxanthin - zonsezi zimakhala ndi antioxidant ndi anti-inflammatory properties.
Kafukufuku akuwonetsa kuti kuchuluka kwa magazi a carotenoids kumalumikizidwa ndi magwiridwe antchito abwino a mapapu mwa akulu ndi achichepere.
Kafukufuku wa anthu 2.478 adapeza kuti kudya kwa curcumin kumalumikizidwa ndi magwiridwe antchito am'mapapo.
Komanso, osuta omwe amamwa kwambiri curcumin anali ndi ntchito yayikulu kwambiri ya m'mapapo kuposa osuta omwe amakhala ndi ma curcumin ochepa.
Ndipotu, kudya kwambiri kwa curcumin kwa anthu osuta fodya kunapezeka kuti kumagwirizanitsidwa ndi 9.2% ntchito yaikulu ya m'mapapo poyerekeza ndi osuta omwe sanadye curcumin.
Tomato ndi zinthu za tomato
tomato ndi zinthu za phwetekere zili m'gulu la magwero olemera kwambiri a lycopene, carotenoid antioxidant yolumikizidwa ndi thanzi lamapapu.
Kudya zinthu za phwetekere kwawonetsedwa kuti kumachepetsa kutupa kwa mpweya kwa anthu omwe ali ndi mphumu komanso kusintha mapapu kwa anthu omwe ali ndi COPD.
Kafukufuku wa 105 wa anthu 2019 omwe ali ndi mphumu adawonetsa kuti zakudya zokhala ndi tomato zambiri zimalumikizidwa ndi kuchepa kwa mphumu yolamulidwa.
Komanso, kudya phwetekere kumalumikizidwa ndi kuchepa kwapang'onopang'ono kwa mapapu kwa anthu omwe amasuta nthawi yayitali.
Mabulosi abuluu
Mabulosi abuluu odzaza ndi zakudya, ndipo kudya kwawo kwagwirizanitsidwa ndi ubwino wambiri wathanzi, kuphatikizapo kusunga ntchito ya m'mapapo.
Ma Blueberries ndi gwero lambiri la anthocyanins monga malvidin, cyanidin, peonidin, delphinidin ndi petunidin.
Anthocyanins ndi ma pigment amphamvu omwe awonetsedwa kuti amateteza minofu ya m'mapapo ku kuwonongeka kwa okosijeni.
Kafukufuku wa anthu 839 adapeza kuti kudya mabulosi abulu kumalumikizidwa ndi kuchepa kwapang'onopang'ono m'mapapo, ndipo kudya magawo awiri kapena kuposerapo pa sabata kumachepetsa kugwira ntchito kwa mapapo mpaka 2% poyerekeza ndi kudya mabulosi abuluu ochepa kapena osadya.
Tiyi wobiriwira
Tiyi wobiriwiraNdi chakumwa chokhala ndi thanzi labwino. Epigallocatechin gallate (EGCG) ndi katekisimu wokhazikika mu tiyi wobiriwira. Ili ndi antioxidant komanso anti-inflammatory properties ndipo yasonyezedwa kuti imalepheretsa fibrosis kapena mabala a minofu.
Pulmonary fibrosis ndi matenda omwe amadziwika ndi kuwonongeka kwa minofu ya m'mapapo komwe kumalepheretsa kugwira ntchito kwa mapapu. Kafukufuku wina amasonyeza kuti EGCG ikhoza kukhala yothandiza pochiza matendawa.
Kafukufuku wochepa wa 20 mwa anthu 2020 omwe ali ndi pulmonary fibrosis adapeza kuti chithandizo cha EGCG chochotsa kwa milungu iwiri chimachepetsa zolembera za fibrosis poyerekeza ndi gulu lolamulira.
Kabichi wofiira
Kabichi wofiira ndi gwero lambiri la anthocyanins. Mitundu yamitundu iyi imapatsa kabichi wofiira mtundu wake wowoneka bwino. Kudya kwa anthocyanin kumawonjezera ntchito ya m'mapapo.
Kuonjezera apo, kakale imakhala yodzaza ndi fiber. Kafukufuku akuwonetsa kuti anthu omwe amadya fiber zambiri amakhala ndi ntchito yabwino m'mapapo kuposa omwe amadya ulusi wochepa.
Edamame
Edamame nyemba Lili ndi mankhwala otchedwa isoflavones. Zakudya zokhala ndi isoflavones zakhala zikugwirizana ndi chiopsezo chochepa cha matenda ambiri, kuphatikizapo COPD.
Kafukufuku mu 618 akuluakulu aku Japan adapeza kuti anthu omwe ali ndi COPD anali ndi ma isoflavones otsika kwambiri poyerekeza ndi magulu owongolera athanzi.
Kuphatikiza apo, kudya kwa isoflavone kumalumikizidwa kwambiri ndi magwiridwe antchito abwino a mapapu komanso kuchepa kwa kupuma.
mafuta
mafuta Kuugwiritsa kungathandize kuteteza ku matenda a kupuma monga mphumu. Mafuta a azitona ndi gwero lokhazikika la anti-inflammatory antioxidants, kuphatikiza ma polyphenols ndi vitamini E, omwe ali ndi udindo pazaumoyo wamphamvu.
Mwachitsanzo, kafukufuku wokhudza anthu 871 adapeza kuti omwe amamwa kwambiri mafuta a azitona amakhala ndi chiopsezo chochepa cha mphumu.
Kuphatikiza apo, zakudya za ku Mediterranean zokhala ndi mafuta a azitona zawonetsedwa kuti zimapindulitsa mapapu mwa osuta, komanso anthu omwe ali ndi COPD ndi mphumu.
oyisitara
oyisitaraImadzaza ndi michere yofunika kwambiri m'mapapo, kuphatikiza zinki, selenium, mavitamini a B, ndi mkuwa.
Kafukufuku akuwonetsa kuti anthu omwe ali ndi magazi ochulukirapo a selenium ndi mkuwa amakhala ndi ntchito yayikulu m'mapapo poyerekeza ndi omwe ali ndi michere yocheperako.
Kuphatikiza apo, oyster ndi magwero abwino kwambiri a mavitamini B ndi zinc, michere yofunika kwambiri kwa osuta.
Kusuta kumachepetsa mavitamini a B, kuphatikizapo vitamini B12, omwe amakhazikika mu oyster. Kafukufuku akuwonetsa kuti kudya kwambiri kwa zinc kungathandize osuta kuti aletse COPD kukula.
Yogati
Yogati Lili ndi calcium, potaziyamu, phosphorous ndi selenium. Malinga ndi kafukufuku, zakudya izi zingathandize kuti mapapu agwire bwino ntchito komanso kuteteza ku chiopsezo cha COPD.
Kafukufuku wa achikulire a ku Japan adapeza kuti kudya kwambiri kwa calcium, phosphorous, potaziyamu, ndi selenium kumalumikizidwa ndi kuchuluka kwa zolembera m'mapapo, ndipo omwe amadya kwambiri kashiamu anali ndi chiopsezo chochepa cha COPD ndi 35%.
mtedza waku Brazil
Mtedza wa ku Brazil ndi amodzi mwa magwero olemera kwambiri a selenium omwe mungadye. Mtedza umodzi wa ku Brazil ukhoza kukhala ndi zopitirira 150% za zakudya zomwe zimalimbikitsidwa kuti zikhale ndi michere yofunikayi, ngakhale kuti kuchuluka kwake kumasiyana kwambiri malinga ndi kukula kwake.
Kafukufuku akuwonetsa kuti kudya kwambiri kwa selenium kungathandize kuteteza khansa ya m'mapapo, kupititsa patsogolo kupuma kwa anthu omwe ali ndi mphumu, komanso kupititsa patsogolo chitetezo cha antioxidant ndi chitetezo chamthupi, chomwe chingathandize kukonza thanzi lamapapu.
Mtedza wa ku Brazil ndi gwero la selenium, choncho samalani kuti musawadye.
khofi
Kuphatikiza pa kuchuluka kwa mphamvu, khofi imatha kuteteza mapapu. Kofi ndi wodzaza ndi caffeine ndi antioxidants zomwe zingakhale zopindulitsa pamapapo.
Mwachitsanzo, caffeine imakhala ngati vasodilator, kutanthauza kuti imathandiza kutsegula mitsempha ya magazi ndipo ingathandize kuchepetsa zizindikiro za anthu omwe ali ndi mphumu, makamaka pakapita nthawi.
Kuphatikiza apo, kuwunikanso kwa kafukufuku wa 15 kunapeza kuti kumwa khofi kwa nthawi yayitali kumalumikizidwa ndi zotsatira zabwino pamapapo komanso kuchepetsa chiopsezo cha mphumu.
Chard
ChardNdi masamba obiriwira obiriwira omwe ali ndi magnesium. Magnesium imateteza ku kutupa ndipo imathandizira kuti ma bronchioles - tinjira tating'onoting'ono ta m'mapapo - kukhala omasuka komanso kupewa kutsekeka kwa mpweya.
Kudya kwambiri kwa magnesium kumalumikizidwa ndi magwiridwe antchito abwino a mapapu m'maphunziro angapo. Kuonjezera apo, kuchepa kwa magnesium kumagwirizanitsidwa ndi zizindikiro zowonjezereka mwa odwala COPD.
Kuonjezera apo, kafukufuku wambiri wagwirizanitsa kudya masamba obiriwira monga Swiss chard ku chiopsezo chochepa cha khansa ya m'mapapo ndi COPD.
balere
balereNdi mbewu yopatsa thanzi yokhala ndi fiber. Zakudya zokhala ndi ulusi wambiri wokhala ndi njere zonse zasonyezedwa kuti zimateteza ntchito ya m’mapapo ndipo zingachepetse chiopsezo cha imfa chifukwa cha matenda obwera chifukwa cha m’mapapo.
Ma antioxidants omwe amapezeka mumbewu zonse, monga flavonoids ndi vitamini E, amathandiziranso thanzi la m'mapapo ndikuteteza kuwonongeka kwa ma cell.
Anchovy
AnchovyIzi ndi nsomba zazing'ono zodzaza mafuta omega 3 odana ndi kutupa, komanso zakudya zina zomwe zimathandizira thanzi la m'mapapo, monga selenium, calcium, ndi iron.
Kudya nsomba zokhala ndi omega-3 monga anchovies kungakhale kopindulitsa kwambiri kwa anthu omwe ali ndi matenda opweteka a m'mapapo monga COPD.
Kafukufuku wa 2020 adapeza kuti kudya kwambiri kwamafuta a omega 3 kumalumikizidwa ndi kuchepa kwa zizindikiro za COPD komanso kugwira ntchito bwino kwa mapapu.
Kuonjezera apo, kudya zakudya zokhala ndi omega 3 kungathandize kuchepetsa zizindikiro za anthu omwe ali ndi mphumu.
Lentilo
LentiloLili ndi zakudya zambiri zomwe zimathandizira kugwira ntchito kwa mapapu, kuphatikizapo magnesium, iron, mkuwa ndi potaziyamu.
adyo
Allicin, adyoNdiwo phytonutrient yayikulu yomwe imayang'anira zabwino zambiri zathanzi mu taiga. Lili ndi antimicrobial, anticancer ndi magazi ochepetsa mphamvu.
Asayansi aku China adapeza kuti kumwa adyo kumakhala ndi zotsatira zabwino kwa odwala omwe ali ndi vuto la m'mapapo komanso khansa ya m'mapapo.
Ginger
GingerNdi imodzi mwa njira zodalirika zochizira kuzizira ndi zilonda zapakhosi. Asayansi apeza kuti lili ndi gingerol, mankhwala a bioactive.
Ndi chigawo ichi chomwe chimayambitsa kukoma kowawa kwa ginger. Gingerol imathandizanso kupewa mphumu, chimfine, mutu waching'alang'ala komanso matenda oopsa.
apricots
apricots zipatso zabwino m'mapapondi ku. Ofufuza apeza kuti zipatso za maapulozi ndi magwero abwino kwambiri a vitamini C, vitamini E, beta-carotene, ndi lycopene.
Mankhwala onsewa ndi ma antioxidants omwe amathandizira kuwononga ma radicals owopsa a okosijeni. Apricot ali ndi anti-allergenic, antimicrobial, anti-inflammatory and anticancer properties.
burokoli
burokolimasamba abwino m'mapapondi wodziwika kwambiri. Asayansi apeza kuti broccoli ndi gwero labwino la sulforaphane (SFN), lomwe lili ndi antioxidant, anti-inflammatory, anticancer ndi antimicrobial properties. SFN yapezedwanso kuteteza khansa ya m'mapapo, m'mimba, ndi m'mawere.
manyumwa
Chipatso chochepa cha calorie ichi ndi gwero labwino la vitamini C, vitamini B6, thiamine, kupatsidwa folic acid ndi magnesium. Mulinso naringenin, bioactive flavone yokhala ndi antioxidant komanso anti-inflammatory properties.
Kudya osachepera theka la manyumwa pa chakudya cham'mawa kungathandize kuchotsa poizoni m'thupi ndi kuchepetsa kutupa mu dongosolo la kupuma. Koma nthawi zina, zipatso za citrus zimatha kukulitsa vutoli. Choncho, iyenera kudyedwa mosamala.
Nkhuku
nkhuku ndi Hindi ndi nkhuku zomwe zimadyedwa kwambiri ndipo ndi magwero a protein osawonda. Asayansi apeza kuti zakudya zokhala ndi nkhuku zimatha kuchepetsa chiopsezo cha khansa ya m'mapapo ndi 10%. Idyani nkhuku zopanda mahomoni kuti mupindule kwambiri.
Kodi pali zakudya zina zomwe mukudziwa kuti ndi zabwino m'mapapo?
