Ndezvipi Zvokudya Zvakanakira Chiropa?

Chiropa inhengo ine simba. Inoita mabasa akasiyana-siyana anokosha, kubva pakugadzirwa kweprotein, cholesterol uye bile kusvika pakuchengetwa kwevhitamini, zvicherwa uye kunyange makhahydrates.

Chiropa ndechimwe chezvipembenene zvakakosha mumuviri wedu uye ndicho chechipiri chenhengo huru. Inoshanda isina kumira - ichibatsira mukubvisa, carbohydrate metabolism, protein synthesis, kugadzirwa kwebiochemicals inodiwa pakugaya, kuchengetedza glycogen, bile production, hormone secretion uye tsvuku tsvuku yeropa.

Iyo zvakare inopwanya chepfu senge doro, zvinodhaka, uye zvakasikwa byproducts of metabolism. Kuchengetedza hutano hwechiropa kunokosha pakuchengetedza hutano hwedu hwose.

pazasi "Chikafu chinosimbisa chiropa", "chiropa chikafu chinobatsira", "chiropa chekuchenesa chikafu", "chiropa chikafu chakanaka" dzakanyorwa.

Ndezvipi Zvokudya Zvakanakira Chiropa?

kofi

Kofi ndeimwe yezvinwiwa zvakanakisa zvaunogona kunwa kusimudzira hutano hwechiropa. Zvidzidzo zvinoratidza kuti kunwa kofi kunodzivirira chiropa kubva kuzvirwere.

Semuenzaniso, zvidzidzo zvakaramba zvichiratidza kuti kunwa kofi kunoderedza njodzi ye cirrhosis kana kukuvara zvachose kwechiropa kune vanhu vane chirwere chisingaperi chechiropa.

Kunwa kofi kunogonawo kuderedza dambudziko rekuita kenza yechiropa uye kune migumisiro yakanaka pachirwere chechiropa uye kuzvimba.

Izvi zvinobatsira zvekofi zvinokonzerwa nekukwanisa kwayo kudzivirira kuumbwa kwemafuta uye collagen, maviri ezviratidzo zvikuru zvechirwere chechiropa.

Kofi inoderedza kuzvimba uye ndeye antioxidant. glutathione kunowedzera mazinga.

MaAntioxidants anodzora anokuvadza emahara radicals anongogadzirwa mumuviri uye anogona kukuvadza maseru.

tii

Tii inozivikanwa kuva inobatsira kune hutano, uye humbowo hunoratidza kuti inonyanya kubatsira chiropa.

Maererano nekuongorora kwakaitwa muJapan, 5-10 magirazi pazuva green tea Kunwa kwave kwakabatanidzwa nekuvandudzwa kwehutano hwechiropa.

Chidzidzo chidiki cheasina-doro fatty chiropa chirwere (NAFLD) yakaronga kuti chiropa enzyme mazinga akavandudzwa muvarwere vainwa green tea ine high antioxidant content kwemavhiki gumi nemaviri.

Zvakare, imwe ongororo yakawana kuti vanhu vakanwa green tea vaive vashoma mukana wekuita cancer yechiropa. Ngozi yakaderera yakaonekwa kune vanhu vainwa magirazi mana kana kupfuura pazuva.

Zvimwe zvidzidzo nemakonzo zvakaratidza mhedzisiro yeblack uye girini tii maextracts.

bhuratifuru

bhuratifuruIine antioxidants iyo inochengetedza chiropa. Iwo maviri makuru ma antioxidants anowanikwa mugrapefruit ndeye naringenin uye naringin.

Zvidzidzo zvakasiyana-siyana zvemhuka zvakaona kuti zvose zvinodzivirira chiropa kubva mukukuvara. Grapefruit inopa dziviriro munzira mbiri: nekudzikisa kuzvimba, nekuchengetedza maseru.

Zvidzidzo zvakaratidzawo kuti ma antioxidants aya anogona kuderedza kuvandudzwa kwehepatic fibrosis, mamiriro anokuvadza umo chiropa chinogadzira yakawandisa inobatanidza tishu. Ichi chiitiko chinowanzoitika kubva mukuzvimba kusingaperi.

Uyezve, mumakonzo akadyiswa kudya kwemafuta akawanda, naringenin yakaderedza kuwanda kwemafuta muchiropa uye yakawedzera nhamba yema enzymes anodiwa kupisa mafuta uye kubatsira kudzivirira kuwandisa kwemafuta.

Chekupedzisira, zvidzidzo mumakonzo zvakaratidza kuti naringin inovandudza kugona kugadzirisa doro uye kurwisa zvimwe zvakaipa zvinokonzerwa nedoro.

Blueberries uye cranberries

Blueberries ve cranberry zvose zvine anthocyanins, antioxidants. Iinewo zvakawanda zvinobatsira pautano.

Tsvakurudzo dzinoverengeka dzemhuka dzakaratidza kuti cranberry neblueberry zvinyorwa kana majisi zvinogona kuchengetedza chiropa chine hutano.

Kushandisa michero iyi nguva dzose kwemavhiki 3-4 kunodzivirira chiropa kubva pakukuvara. Uyezve, blueberries inowedzera immune cell kupindura uye antioxidant enzymes.

Mune kumwe kuedza, mhando dzema antioxidants anowanzo kuwanikwa mumabriji akaonekwa kuti anonotsa kukura kwemaronda uye fibrosis (kukura kwevanga renyama) muzviropa zvemakonzo.

Zvakare, bilberry yakabudiswa yakaratidzwa kuvharidzira kukura kwemasero emukenza wechiropa muzvidzidzo zve-test-tube.

Nekudaro, zvimwe zvidzidzo zvinodikanwa kuona kana mhedzisiro iyi ichigonekazve mumuviri wemunhu.

girepisi

girepisi, kunyanya mazambiringa matsvuku uye epepuru, ane zvakasiyana-siyana zvemiti inobatsira yemiti. Komboni ine mukurumbira resveratroline huwandu hwehutano hwehutano.

Zvidzidzo zvakawanda zvemhuka zvakaratidza kuti mazambiringa nemuto wemazambiringa zvinobatsira chiropa.

Zvidzidzo zvakawana kuti inogona kuve nemabhenefiti akati wandei, kusanganisira kudzikisira kuzvimba, kudzivirira kukuvadzwa, uye kuwedzera antioxidant mazinga.

Chidzidzo chidiki neNAFLD muvanhu chakaratidza kuti kushandisa mhodzi yemazambiringa kwemwedzi mitatu kwakavandudza kushanda kwechiropa.

Zvisinei, mbeu yemazambiringa yakatorwa imhando yakanyungudutswa yemazambiringa, unogona kusaona maitiro akafanana nekudya mazambiringa pachawo.

Zvakadaro, humbowo hwakakwana kubva kumhuka uye zvimwe zvidzidzo zvevanhu zvinoshuma kuti mazambiringa chikafu chinoshanda nechiropa.

Prickly Pear

Iyo prickly pear, nesainzi inozivikanwa se "Opuntia ficus-indica," rudzi rwakakurumbira rwecactus inodyiwa. Inonyanya kudyiwa semuchero wemuchero.

Yagara ichishandiswa mumishonga yechivanhu yemaronda, maronda, kuneta uye zvirwere zvechiropa.

Chidzidzo chakaitwa nevanhu makumi mashanu nevashanu muna 55, vakawana kuti kubviswa kwechirimwa ichi kwakaderedza zviratidzo zvechirwere chinonzi kukotsira kana hangover.

Vatori vechikamu vakawana kusvotwa kushoma, muromo wakaoma, uye kurasikirwa kwechido, uye vaive hafu yenguva yekusangana ne hangover yakanyanya kana vakadya iyo yakatorwa vasati vanwa doro.

Chidzidzo ichi chakagumisa kuti izvi zvinokonzeresa zvakanyanya kukonzerwa nekudzikira kwekuzvimba kunoitika mushure mekunwa doro.

Imwe ongororo mumakonzo yakawana kuti kudya prickly pear inotorwa kwakabatsira kugadzirisa enzyme uye cholesterol mazinga kana akadyiwa panguva imwe chete semushonga wezvipembenene unozivikanwa kuti unokuvadza chiropa. Zvidzidzo zvakatevera zvakapa mhedzisiro yakafanana.

Imwe ongororo ichangoburwa mumakonzo yakatsvaga kuona kushanda kweprickly pear muto pane kudonhedza mukurwisa kuipa kwedoro.

Ichi chidzidzo chakawana kuti prickly pear juice yakaderedza kuwanda kwekukuvara kweoxidative uye kukuvara kwechiropa mushure mekunwa doro uye yakabatsira kuchengetedza antioxidant uye kuzvimba mazinga akagadzikana.

Beet Juice

beet mutoInobva kune nitrate uye antioxidants inonzi "betalains," iyo inogona kutungamira kuhutano hwehutano hwakadai sekuvandudzwa kwehutano hwemwoyo uye kuderedza oxidative kukuvara uye kuzvimba.

Zvinonzwisisika kufunga kuti beet pachayo yaizova nemigumisiro yehutano yakafanana. Zvisinei, zvidzidzo zvakawanda zvinoshandisa beet juice.

Tsvakurudzo dzinoverengeka dzemakonzo dzakaratidza kuti muto webeetroot unoderedza kukuvadzwa kweoxidative uye kuzvimba muchiropa uye inowedzera echisikigo detoxification enzymes.

Kunyange zvazvo zvidzidzo zvemhuka zvichitarisa kuvimbisa, zvidzidzo zvakafanana muvanhu hazvina kuitwa. Zvimwe zvinobatsira zvehutano zvinokonzerwa nebeet juice zvakaonekwa mune zvidzidzo zvemhuka uye zvakadzokororwa mune zvidzidzo zvevanhu.

Nekudaro, zvimwe zvidzidzo zvinodikanwa kusimbisa mhedzisiro yebeet muto pane hutano hwechiropa muvanhu.

Cruciferous Vegetables

Brussels inomera, broccoli uye kabichi Cruciferous miriwo senge cruciferous miriwo inozivikanwa nekuda kweiyo yakakwira fiber yemukati uye yakasarudzika flavour. Izvo zvakare zvakakwirira mumishonga inobatsira yemiti.

Zvidzidzo zvemhuka zvakaratidza kuti Brussels inomera uye broccoli inomera inobuda inowedzera detoxification enzyme mazinga uye inodzivirira chiropa kubva mukukuvadzwa.

Chidzidzo mumasero echiropa chemunhu chakawana kuti chiitiko ichi chakaramba chiripo kunyangwe mabukira eBrussels akabikwa.

Muchidzidzo chechangobva kuitika muvarume vane chiropa chine mafuta, broccoli inomera inomera, iyo yakakwirira mumiti inobatsira yemiti, inoderedza mazinga ee enzyme yechiropa uye oxidative stress.

Chidzidzo chimwechete chakawana kuti broccoli inomera inomera yakadzivirira kutadza kwechiropa mumakonzo.

Nuts

Nuts mafuta ane zvakawanda zvinovaka muviri uye zvinobatsira zvirimwa zvinosanganiswa, kusanganisira vhitamini E, an antioxidant.

Ichi chinyorwa chinonyanya hutano hwemoyo asiwo chinogona kubatsira chiropa.

Kuongorora kwekucherechedza kwevanhu vane chirwere chisingaiti chidhakwa chemafuta chakawana kuti varume vaidya zvishoma zvenzungu vaiva nengozi yakakura yekuvandudza NAFLD.

Hove Yemafuta

Hove dzine mafuta dzine omega 3 fatty acids, ari mafuta ane hutano anoderedza kuzvimba uye kuderedza njodzi yechirwere chemoyo.

Mafuta anowanikwa muhove dzine mafuta anobatsirawo zvikuru pachiropa. Muchokwadi, ongororo dzakaratidza kuti dzinobatsira kudzivirira kuwanda kwemafuta, kuchengetedza mazinga ee enzyme, kurwisa kuzvimba, uye kuvandudza insulin kuramba.

Nepo kushandisa hove dzakakora dzakapfuma muomega 3 kunobatsira chiropa, kushandisa mamwe omega 3 oiri kune mhedzisiro yakanaka pane zvakawanda zvehutano.

namafuta

namafuta Inoonekwa semafuta ane hutano nekuda kwehutano hwayo hwakawanda, kusanganisira mhedzisiro yakanaka pamwoyo uye hutano hwemetabolism.Zvisinei, ine zvakare mhedzisiro yakanaka pachiropa.

Chidzidzo chidiki chevanhu gumi nevaviri vane NAFLD chakawana kuti kudya teaspoon yemafuta omuorivhi pazuva kwakavandudza enzyme yechiropa uye mazinga emafuta.

Pamusoro pezvo, mazinga eprotein akabatana neakanaka metabolic mhedzisiro akakwidziridzwawo. Vatori vechikamu vaivawo nemafuta mashoma ekuunganidza uye zviri nani kubuda kweropa kuchiropa.

Ongororo dzinoverengeka dzichangoburwa dzakaona kuti kushandiswa kwemafuta emuorivhi muvanhu kune mhedzisiro yakafanana, senge kushomeka kwemafuta muchiropa, kuvandudza insulin senitivity, uye kuvandudzwa kweropa rema enzymes.

Kuunganidzwa kwemafuta muchiropa chikamu chechikamu chekutanga chechirwere chechiropa. Nokudaro, mafuta emuorivhi anobatsira pamafuta echiropa pamwe chete nezvimwe zvinhu zvehutano zvinoita kuti ive chikamu chinokosha chekudya kwakanaka.

hadiyo

Kubvisa huturu kwakakosha pakuchengetedza chiropa chine hutano. hadiyoYakapfuma muallicin, antioxidant inodzivirira muviri kubva mukukuvadzwa kweiyo oxidative. Iyo inoratidzawo hepatoprotective mhedzisiro, inokurudzira chiropa kuti iite ma enzymes anogona kuburitsa zvinhu zvinokuvadza.

pa Advanced Biomedical Research Chidzidzo chakabudiswa chakataura kuti 400mg yepoda yegoriki inogona kuderedza uremu hwemuviri uye huwandu hwemafuta pakati pevanhu vane nonalcoholic fatty chiropa chirwere (NAFLD) pasina kukanganisa muviri wakaonda.

Turmeric

TurmericCurcumin ndiyo inonyanya bioactive chinhu chine hepatoprotective effect. Inobatsira kuchengetedza chiropa kubva kuzvirwere zvechiropa uye kukuvara nekudzikisa kuzvimba, kuderedza oxidative kusagadzikana, uye kuvandudza lipid metabolism uye insulin senitivity.

Masayendisiti kubva kuTel Aviv Sourasky Medical Center muIsrael vakaita ongororo pamakonzo umo chiropa che cirrhosis chakaitwa. Yakawedzerwa neturmeric kwemavhiki gumi nemaviri. Iyo anti-inflammatory properties ye turmeric yakadzivisa kukura kwechiropa cirrhosis mumakonzo.

Ginseng

Ginsengmushonga unorapa unowanikwa mumidzi yePanax ginseng chirimwa (kwete kuti ivhiringwe neAmerican kana Siberian ginseng).

Iine mishonga inozivikanwa se ginsenosides, iyo inofungidzirwa kuti inokonzera mishonga yayo. Kune anenge makumi mana ginsenosides muginseng. Yakawanikwa kudzivirira kubva pakukuvadzwa kwechiropa, chepfu yechiropa, cirrhosis, uye chiropa chine mafuta.

makarotsi

makarotsiInogona kuderedza njodzi yekusava nedoro mafuta echiropa uye chiropa chehupfu. Masayendisiti kubva kuJamia Osmania National Nutrition Institute muHyderabad, India vakaita ongororo nekuwedzera makonzo nemuto wecarrot kwemavhiki masere.

Vakaona kuti karoti juice yakaderedza zvakanyanya mazinga eDHA, triglycerides, uye MUFA (Mono Unsaturated Fatty Acids) muchiropa.

Green Leafy Vegetables

miriwo yemashizha yakasvibirirainogona kudzivirira chiropa kubva mukukuvadzwa kweiyo oxidative uye zvimwe zvirwere. Miriwo yakadai sekare, sipinachi, lettuce, radish, arugula uye sipinashi ine huwandu hwakanaka hwevhithamini A, C uye K, calcium uye antioxidants uye ine anti-inflammatory properties.

Kushandisa miriwo yemashizha egirinhi kunogona kubatsira kudzivirira chiropa kubva pakukura kwechiropa muzvidzidzo zvemakonzo.

yekotapeya

Muchero uyu une hutano hwakawanda uye kuchengetedza chiropa ndechimwe chazvo. yekotapeyaYakapfuma mumafuta ane hutano ane anti-inflammatory uye antioxidant properties.

Nekuda kwekuti chiropa chisiri doro chine mafuta chinokonzerwa nemararamiro asina kunaka, avocado's anti-inflammatory and antioxidant properties inogona kubatsira kuderedza njodzi.

Masayendisiti echiJapan akawana kuti kuwedzera avocado kune zvidzidzo zverabhoritari kunogona kudzvinyirira kukuvara kwechiropa.

Limon

Iyo hepatoprotective mhedzisiro yemuto weremoni inokonzerwa nemavhitamini (kunyanya vhitamini C) uye mineral content iyo ine.

paBiomedical Research Chidzidzo chakaburitswa mbeva inotaura kuti kunwa muto weremoni kunogona kubatsira kuderedza kukuvadzwa kwechiropa-kukonzeresa uye kudzikisa mazinga ee enzyme ekudzivirira chiropa.

maapuro

Masayendisiti akadzidza maitiro ezvigadzirwa zveapuro zvakaomeswa pachiropa uye serum lipid mazinga. Mwedzi mitatu gare gare, zvigadzirwa zveapuro zvakawanikwa zvakabudirira kudzikisa serum uye chiropa lipid mazinga.

Vatsvagiri veChinese zvakare maapuro yakasimbisa kuti ma polyphenols avo anoita basa rinokosha mukudzivirira kubva kune concanavalin (lectin kubva kumhuri ye legume) -induced immunological chiropa kukuvara mumakonzo.

Asparagus

AsparagusIyo yakanakisa sosi yevhitamini A, C, E, K, folate, choline uye zvicherwa zvakaita secalcium, magnesium, phosphorus, potassium uye dietary fiber.

Masayendisiti kubva kuJeju National University muKorea akawana kuti nhungirwa diki uye mashizha easparagus anogona kubatsira kudzvanya hepatoma cell kukura (kenza masero echiropa) uye kuderedza oxidative kusagadzikana kuchengetedza masero echiropa.

Whole Grains

amaranth, rye, bhari, brown mupunga, quinoa nezvimwe. Kufanana nezviyo zvakakwana, zvakapfuma muzvokudya zvefiber, izvo zvinobatsira kupisa mafuta uye kuderedza cholesterol. Nekuda kweizvi, zviyo zvese zvinogona kubatsira kudzivirira kubva kune isiri-doro mafuta ane chiropa chirwere.

madomasi

madomasiIine huwandu hwakanaka hwema antioxidants anobatsira kuderedza kuzvimba kwechiropa uye kukuvara uye kudzivirira kubva kugomarara rechiropa.

Chidzidzo pamakonzo chakaratidza kuti tomato yekuwedzera yekuwedzera inogona kubatsira kuderedza njodzi yekukuvara kwechiropa.

Dandelion

muChinyorwa cheChikafu uye Chemical Toxicology tsvakurudzo yakabudiswa, dandelion yakaratidza kuti midzi yaro inodzivirira kubva kudoro-induced chiropa kukuvara nekuda kweiyo antioxidant properties.

Semagumo;

Chiropa inhengo inokosha ine mabasa akawanda anokosha. Zvokudya zvakanyorwa pamusoro zvinoratidza zvinobatsira pachiropa.

Izvi zvinosanganisira kudzikisa njodzi yechirwere chechiropa nekenza, kukwidza antioxidant uye detoxification enzyme mazinga, uye kuchengetedzwa kubva kune inokuvadza muchetura.

Kudya izvi zvinovaka muviri inzira yakasikwa yekuchengetedza chiropa.