Kukuphi Ukutya Okulungileyo Kwisibindi?

Isibindi lilungu lendlu yamandla. Yenza imisebenzi eyahlukeneyo ebalulekileyo, ukusuka ekuveliseni iiprotheni, i-cholesterol kunye ne-bile ukugcina iivithamini, iiminerali kunye ne-carbohydrates.

Isibindi sesinye sezona dlala zibalulekileyo emzimbeni wethu kwaye lilungu lesibini ngobukhulu. Isebenza ngokungapheliyo - i-aids kwi-detoxification, i-carbohydrate metabolism, i-protein synthesis, ukuveliswa kweekhemikhali ze-biochemicals eziyimfuneko kwi-digestion, ukugcinwa kwe-glycogen, ukuveliswa kwe-bile, i-hormone secretion kunye nokubola kweeseli ezibomvu zegazi.

Ikwaqhekeza ityhefu efana notywala, iziyobisi, kunye nemveliso yendalo yemetabolism. Ukukhusela impilo yesibindi kubalulekile ekugcineni impilo yethu yonke.

ngezantsi "Ukutya okomeleza isibindi", "ukutya okunenzuzo yesibindi", "ukutya okucoca isibindi", "ukutya okulungileyo kwesibindi" zidweliswe.

Kukuphi Ukutya Okulungileyo Kwisibindi?

coffee

Ikofu sesinye sezona ziselo zilungileyo onokuthi uzisele ukukhuthaza impilo yesibindi. Uphando lubonisa ukuba ukusela ikofu kukhusela isibindi kwizifo.

Ngokomzekelo, uphando luye lwabonisa ngokuphindaphindiweyo ukuba ukusela ikofu kunciphisa umngcipheko we-cirrhosis okanye umonakalo osisigxina wesibindi kubantu abanesifo esingapheliyo sesibindi.

Ukusela ikofu kunokunciphisa umngcipheko wokuba nomhlaza wesibindi kwaye kunemiphumo emihle kwisifo sesibindi kunye nokuvuvukala.

Ezi zibonelelo zekhofi zibangelwa ukukwazi ukukhusela ukwakhiwa kwamafutha kunye ne-collagen, ezimbini zeempawu eziphambili zesifo sesibindi.

Ikofu inciphisa ukuvuvukala kwaye i-antioxidant. iglutathione kwandisa amanqanaba.

Ii-Antioxidants zinciphisa iiradicals zasimahla eziveliswa ngokwemvelo emzimbeni kwaye zinokonakalisa iiseli.

tea

Iti iyaziwa njengeluncedo empilweni, kwaye ubungqina bubonisa ukuba iluncedo kakhulu esibindini.

Ngokophononongo olwenziwe eJapan, iiglasi ezi-5-10 ngosuku iti eluhlaza Ukusela kuye kwadibaniswa nokuphucula impilo yesibindi.

Uphononongo oluncinci lwesifo sesibindi esingenalo utywala (NAFLD) sinqume ukuba amanqanaba e-enzyme yesibindi aphuculwe kwizigulane ezisela itiye eluhlaza kunye nomxholo ophezulu we-antioxidant kwiiveki ze-12.

Kwakhona, olunye uphononongo lufumanise ukuba abantu abasela iti eluhlaza babenamathuba amancinane okuba nomhlaza wesibindi. Umngcipheko ophantsi wabonwa kubantu abasela iiglasi ezine okanye ngaphezulu ngosuku.

Ezinye izifundo kunye neempuku zibonise iziphumo eziluncedo kwisicatshulwa seti esimnyama kunye nehlaza.

grapefruit

grapefruitIqulethe i-antioxidants ekhusela isibindi ngokwendalo. Ezona antioxidants zimbini zifumaneka kwigrapefruit yinaringenin kunye nenaringin.

Izifundo ezahlukeneyo zezilwanyana ziye zafumanisa ukuba zombini zikhusela isibindi kukwenzakala. IGrapefruit inika ukhuseleko ngeendlela ezimbini: ngokunciphisa ukudumba, ngokukhusela iiseli.

Uphononongo luye lwabonisa ukuba ezi antioxidants zinokunciphisa ukuphuhliswa kwe-hepatic fibrosis, imeko eyingozi apho isibindi sidala izicubu ezidibeneyo. Le yimeko edla ngokubangelwa kukudumba okungapheliyo.

Ngaphezu koko, kwiimpuku ezondla ukutya okunamafutha amaninzi, i-naringenin yanciphisa inani lamafutha esibindi kwaye yandisa inani lee-enzymes ezifunekayo ukutshisa amanqatha kunye nokunceda ukuthintela ukufumba kwamafutha amaninzi.

Okokugqibela, uphononongo kwiimpuku lubonise ukuba i-naringin iphucula amandla okusebenzisa utywala kunye nokulwa neziphumo ezibi zotywala.

Amaqunube kunye namaqunube

Iiblueberries ve icranberry zombini ziqulethe i-anthocyanins, i-antioxidants. Ikwanezibonelelo ezininzi zempilo.

Izifundo ezininzi zezilwanyana zibonise ukuba i-cranberry kunye ne-blueberry extracts okanye ijusi inokugcina isibindi sisempilweni.

Ukutya ezi ziqhamo rhoqo kwiiveki ezi-3-4 zikhusela isibindi kumonakalo. Ukongeza, iiblueberries zonyusa ukuphendula kweeseli zomzimba kunye ne-antioxidant enzymes.

Kolunye ulingo, iintlobo ze-antioxidants ezifumaneka rhoqo kumaqunube zifunyenwe zicothisa ukukhula kwezilonda kunye ne-fibrosis (uphuhliso lwezicubu ezibomvu) kwisibindi seempuku.

Ngaphezu koko, isicatshulwa sebhilberry sibonakaliswe ukuthintela ukukhula kweeseli zomhlaza wesibindi somntu kwizifundo zovavanyo lwetyhubhu.

Nangona kunjalo, uphando olongezelelweyo luyafuneka ukugqiba ukuba ngaba le mpembelelo iyaphinda iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde yenziwe emzimbeni womntu.

beediliya

beediliya, ngakumbi iidiliya ezibomvu kunye nemfusa, ziqulethe iintlobo ezahlukeneyo zezityalo ezinenzuzo. Eyona compound idumileyo resveratrolineenzuzo ezininzi zempilo.

Uphononongo oluninzi lwezilwanyana lubonise ukuba iidiliya kunye nejusi yomdiliya inceda isibindi.

Uphononongo lufumene ukuba lunokuba neenzuzo ezininzi, kubandakanya ukunciphisa ukudumba, ukuthintela umonakalo, kunye nokunyusa amanqanaba e-antioxidant.

Uphononongo oluncinci kunye ne-NAFLD ebantwini lubonise ukuba ukusebenzisa isicatshulwa sembewu yomdiliya kwiinyanga ezintathu kuphucule ukusebenza kwesibindi.

Nangona kunjalo, isicatshulwa sembewu yomdiliya luhlobo oluthile lomdiliya, awukwazi ukubona iziphumo ezifanayo ngokutya umdiliya ngokwawo.

Sekunjalo, ubungqina obuninzi obuvela kwizilwanyana kunye nolunye uphando lwabantu lubika ukuba iidiliya kukutya okuhambelana nesibindi.

Ipere

Ipere, eyaziwa ngokwesayensi njenge "Opuntia ficus-indica," luhlobo oludumileyo lwecactus etyiwayo. Isetyenziswa kakhulu njengejusi yeziqhamo.

Kudala isetyenziselwa amayeza esintu izilonda, amanxeba, ukudinwa kunye nezifo zesibindi.

Uphononongo olwenziwe ngabantu abangama-55 ngo-2004, yafumanisa ukuba isicatshulwa sesi sityalo sanciphisa iimpawu zemeko ebizwa ngokuba bubuthongo okanye i-hangover.

Abathathi-nxaxheba bafumana isicaphucaphu esincinci, umlomo owomileyo, kunye nokulahlekelwa ngumdla wokutya, kwaye babenesiqingatha sokufumana i-hangover enzima ukuba badle isicatshulwa ngaphambi kokusela utywala.

Uphononongo lugqibe kwelokuba ezi ziphumo bezibangelwa ikakhulu kukuncipha kokudumba okwenzeka emva kokusela utywala.

Olunye uphononongo kwiimpuku lufumanise ukuba ukusebenzisa isicatshulwa seprickly pear kwanceda ukwenza i-enzyme kunye namanqanaba e-cholesterol aqheleke xa isetyenziswe ngaxeshanye njengesibulali-zinambuzane esaziwa ngokuba yingozi esibindini. Izifundo ezilandelayo ziye zavelisa iziphumo ezifanayo.

Uphononongo lwakutsha nje kwiimpuku lufuna ukufumanisa ukusebenza kwejusi yeperickly pear kunokuba kutsalwe ekulweni neziphumo ezibi zotywala.

Olu pho nonongo lufumene ukuba ijusi ye-prickly pear yanciphisa inani lomonakalo we-oxidative kunye nomonakalo wesibindi emva kokusetyenziswa kotywala kwaye yanceda ukugcina i-antioxidant kunye namanqanaba okuvuvukala azinzile.

Beet Juice

ijusi yebhithiIngumthombo we-nitrate kunye ne-antioxidants ebizwa ngokuthi "i-betalains," enokukhokelela kwimiphumo yempilo efana nokuphucula impilo ye-cardiovascular health kunye nokunciphisa umonakalo we-oxidative kunye nokuvuvukala.

Kunengqiqo ukucinga ukuba i-beet ngokwayo iya kuba nemiphumo efanayo yezempilo. Nangona kunjalo, uninzi lwezifundo zisebenzisa ijusi ye-beet.

Izifundo ezininzi zeempuku zibonise ukuba ijusi ye-beetroot inciphisa umonakalo we-oxidative kunye nokudumba esibindini kwaye yonyusa i-enzymes yendalo yokukhupha.

Nangona izifundo zezilwanyana zikhangeleka zithembisa, izifundo ezifanayo ebantwini azikenziwa. Ezinye iziphumo eziluncedo zempilo yejusi ye-beet ziye zabonwa kwizifundo zezilwanyana kwaye ziphindwe kwizifundo zabantu.

Nangona kunjalo, uphando oluninzi luyafuneka ukuze kuqinisekiswe umphumo wejusi ye-beet kwimpilo yesibindi ebantwini.

Imifuno yeCruciferous

Amahlumela aseBrussels, i-broccoli kunye ikhaphetshu Imifuno ye-cruciferous efana nemifuno ye-cruciferous iyaziwa ngomxholo wayo ophezulu we-fiber kunye ne-flavour eyahlukileyo. Zikwaphezulu kwiikhompawundi zezityalo eziluncedo.

Izifundo zezilwanyana ziye zabonisa ukuba amahlumela aseBrussels kunye ne-broccoli ahluma ahluma akhulise amanqanaba e-enzyme ye-detoxification kwaye akhusele isibindi emonakalweni.

Uphononongo kwiiseli zesibindi somntu lufumene ukuba le mpembelelo yahlala naxa amahlumela aseBrussels aphekiwe.

Kuphononongo lwakutsha nje kumadoda anesibindi esinamafutha, i-broccoli ihluma isicatshulwa, ephezulu kwiikhompawundi zezityalo ezinenzuzo, ukunciphisa amanqanaba e-enzyme yesibindi kunye noxinzelelo lwe-oxidative.

Uphononongo olufanayo lwafumanisa ukuba i-broccoli ihluma isicatshulwa sithintele ukusilela kwesibindi kwiimpuku.

Amantongomane

Amantongomane amafutha aphezulu kwizondlo kunye neekhompawundi zezityalo ezinenzuzo, kuquka i-vitamin E, i-antioxidant.

Olu qulunqo lusempilweni ngakumbi intliziyo kodwa lunokuba luncedo esibindini.

Uphononongo lokuqwalaselwa kwabantu abanesifo sesibindi esinamafutha angenalo utywala lufumene ukuba amadoda adla amantongomane amancinci ayenomngcipheko omkhulu wokuphuhlisa i-NAFLD.

Intlanzi enamafutha

Iintlanzi ezinamafutha zine-omega 3 fatty acids, ezingamafutha anempilo anciphisa ukudumba kunye nokunciphisa ingozi yesifo senhliziyo.

Amafutha afumaneka kwiintlanzi ezinamafutha aluncedo kakhulu esibindini. Enyanisweni, uphando lubonise ukuba lunceda ukuthintela ukwakhiwa kwamafutha, ukugcina amanqanaba e-enzyme eqhelekileyo, ukulwa nokudumba, kunye nokuphucula ukuxhathisa kwe-insulin.

Ngelixa ukutya iintlanzi ezinamafutha atyebileyo kwi-omega 3 kunenzuzo esibindini, ukusebenzisa i-omega ye-omega eninzi kuneziphumo ezilungileyo kwiinkalo ezininzi zempilo.

namafutha omnquma

namafutha omnquma Ithathwa njengenqatha enempilo ngenxa yeenzuzo zayo ezininzi zempilo, kubandakanywa iziphumo ezilungileyo kwintliziyo kunye nempilo ye-metabolic.

Uphononongo oluncinci lwabantu be-11 abane-NAFLD bafumanisa ukuba ukutya i-teaspoon yeoli yeoli ngosuku kuphuculwe i-enzyme yesibindi kunye namanqanaba amanqatha.

Ukongeza, amanqanaba eprotheyini ehambelana neziphumo ezilungileyo zemetabolism nawo anyusiwe. Abathathi-nxaxheba nabo babenokuqokelelana okuncinci kwamafutha kunye nokuhamba kwegazi okungcono ukuya esibindini.

Izifundo ezininzi zamva nje zifumene ukuba ukusetyenziswa kweoyile yomnquma ebantwini kuneziphumo ezifanayo, njengokuqokelelwa kwamafutha amancinci esibindini, ukuphuculwa kobuntununtunu be-insulin, kunye nokuphuculwa kwamanqanaba egazi eeenzymes zesibindi.

Ukuqokelela kwamafutha esibindi yinxalenye yesigaba sokuqala sesifo sesibindi. Ngoko ke, iziphumo ezilungileyo zeoli yeoli kumafutha esibindi kunye neminye imiba yezempilo yenza ukuba ibe yinxalenye ebalulekileyo yokutya okunempilo.

igalikhi

Ukukhutshwa kwetyhefu kubalulekile ekugcineni isibindi sisempilweni. igalikhiIsityebi kwi-allicin, i-antioxidant ekhusela umzimba kumonakalo we-oxidative. Ikwabonisa imiphumo ye-hepatoprotective, ivuselela isibindi ukuba isebenze i-enzymes ezinokukhupha izinto ezinobungozi.

kwi-Advanced Biomedical Research Uphononongo olupapashiweyo lwaphawula ukuba i-400mg ye-powder ye-garlic inokunciphisa ubunzima bomzimba kunye ne-fat mass phakathi kwabantu abane-non-alcoholic fatty disorder disorder (NAFLD) ngaphandle kokuphazamisa ubunzima bomzimba obunzima.

Isithsaba

IsithsabaI-Curcumin iyona nto iphambili ye-bioactive kunye ne-hepatoprotective effect. Inceda ukukhusela isibindi kwizifo zesibindi kunye nokulimala ngokunciphisa ukuvuvukala, ukunciphisa uxinzelelo lwe-oxidative, kunye nokuphucula i-lipid metabolism kunye novelwano lwe-insulin.

Izazinzulu ezivela kwiZiko lezoNyango laseTel Aviv Sourasky kwaSirayeli zenze umfuniselo kwiimpuku apho kwenziwa i-cirrhosis yesibindi. Yongezwa nge-turmeric kwiiveki ze-12. Ipropathi echasayo ye-turmeric yayinqande ukuphuhliswa kwesibindi se-cirrhosis kwiigundane.

Ginseng

Ginsengliyeza lonyango elifumaneka kwiingcambu zePanax ginseng plant (ungabhidaniswa ne-American or Siberian ginseng).

Iqulethe iikhompawundi ezaziwa ngokuba yi-ginsenosides, ekucingelwa ukuba inoxanduva lweempawu zayo zonyango. Kukho malunga nama-40 e-ginsenosides kwi-ginseng. Ifunyaniswe ukukhusela umonakalo wesibindi, ubuthi besibindi, i-cirrhosis, kunye nesibindi esinamafutha.

iminqathe

iminqatheInokunciphisa umngcipheko wesibindi esinamafutha angasinxilisayo kunye netyhefu yesibindi. Iingcali zenzululwazi ezivela kwi-Jamia Osmania National Nutrition Institute e-Hyderabad, e-Indiya zenze uphando ngokuncedisa iigundane ngejusi ye-carrot kwiiveki ezisibhozo.

Bafumanisa ukuba ijusi ye-carrot yanciphisa kakhulu amanqanaba e-DHA, i-triglycerides, kunye ne-MUFA (i-Mono Unsaturated Fatty Acids) kwisibindi.

Imifuno enamagqabi aluhlaza

imifuno enamagqabi aluhlazainokukhusela isibindi kumonakalo we-oxidative kunye nezinye izifo. Imifuno efana ne-kale, isipinatshi, i-lettuce, i-radish, i-arugula kunye nesipinatshi iqulethe izixa ezilungileyo zeevithamini A, C kunye no-K, i-calcium kunye ne-antioxidants kwaye ineempawu ezichasayo.

Ukutya imifuno enamagqabi aluhlaza kunokunceda ukukhusela isibindi ekukhuleni kwesibindi esinamafutha kwizifundo zeempuku.

avocado

Esi siqhamo sineenzuzo ezininzi zempilo kwaye ukukhusela isibindi yenye yazo. avocadoItyebile ngamafutha anempilo kunye ne-anti-inflammatory kunye ne-antioxidant properties.

Ngenxa yokuba isibindi esinamafutha angenabo utywala sibangelwa kukhetho olubi lwendlela yokuphila, iipropathi zeavokhado ezichasa ukudumba kunye ne-antioxidant zinokunceda ukunciphisa umngcipheko.

Izazinzulu zaseJapan zafumanisa ukuba ukongeza i-avokhado kwizifundo zaselabhoratri kunokuthintela ukonakaliswa kwesibindi.

Limon

Iziphumo ze-hepatoprotective zejisi lemon zibangelwa iivithamini (ingakumbi i-vitamin C) kunye nomxholo wamaminerali oqulethwe.

kuPhando lweBiomedical Uphononongo olupapashiweyo lwemouse luchaza ukuba i-lemon juice intake inokunceda ukunciphisa umonakalo wesibindi owenziwe ngotywala kunye namanqanaba aphantsi e-enzyme yesibindi ekukhuseleni isibindi ngokubanzi.

Elma

Iingcali zenzululwazi zifunde umphumo weemveliso ze-apula ezomisiweyo kwisibindi kunye namanqanaba e-serum lipid. Kwiinyanga ezintathu kamva, iimveliso ze-apula zafunyaniswa zinciphisa ngempumelelo amanqanaba e-serum kunye nesibindi se-lipid.

Abaphandi baseTshayina nabo apile iqinisekisile ukuba i-polyphenols yabo idlala indima ebalulekileyo ekukhuseleni i-concanavalin (i-lectin evela kwintsapho ye-legume) -ibangela ukulimala kwesibindi se-immunological kwiigundane.

I-asparagus

I-asparagusNgumthombo ogqwesileyo weevithamini A, C, E, K, folate, choline kunye neeminerali ezifana ne-calcium, i-magnesium, i-phosphorus, i-potassium kunye ne-fiber yokutya.

Izazinzulu ezivela kwiYunivesithi yeSizwe yaseJeju eKorea zafumanisa ukuba amahlumela amancinci kunye namagqabi e-asparagus anokunceda ukucinezela ukukhula kweeseli ze-hepatoma (iiseli zesibindi ezinomhlaza) kunye nokunciphisa uxinzelelo lwe-oxidative ukukhusela iiseli zesibindi.

Amazimba

amaranth, irayisi, ibhali, irayisi emdaka, iquinoa njl. Njengeenkozo ezipheleleyo, zizityebi kwifiber yokutya, enceda ukutshisa amanqatha kunye ne-cholesterol ephantsi. Ngenxa yoku, iinkozo ezipheleleyo zinokunceda ukukhusela kwisifo sesibindi esinamafutha angenatywala.

iitumato

iitumatoIqulethe inani elifanelekileyo le-antioxidants elinceda ukunciphisa ukuvuvukala kwesibindi kunye nomonakalo kunye nokukhusela kumhlaza wesibindi.

Uphononongo kwiigundane lubonise ukuba i-tomato extract supplementation inokunceda ukunciphisa umngcipheko wokulimala kwesibindi.

Idandelion

kwiJenali yoKutya kunye neChemical Toxicology uphando olupapashiweyo, idandelion ibonise ukuba iingcambu zayo zikhusela umonakalo wesibindi owenziwe ngotywala ngenxa yeempawu zabo ze-antioxidant.

Ngenxa yoko;

Isibindi silungu elibalulekileyo elinemisebenzi emininzi ebalulekileyo. Ukutya okudweliswe ngasentla kubonisa imiphumo enenzuzo kwisibindi.

Ezi ziquka ukunciphisa umngcipheko wesifo sesibindi kunye nomhlaza, ukuphakamisa amanqanaba e-enzyme ye-antioxidant kunye ne-detoxification, kunye nokukhuselwa kwi-toxins eyingozi.

Ukutya ezi zondlo yindlela yendalo yokugcina isibindi sisempilweni.