Yikuphi Ukudla Okulungele Isibindi?

Isibindi siyisitho esinamandla. Lenza imisebenzi ehlukahlukene ebalulekile, kusukela ekukhiqizeni amaprotheni, i-cholesterol ne-bile kuya ekugcinweni kwamavithamini, amaminerali kanye nama-carbohydrate imbala.

Isibindi singesinye sezindlala ezibaluleke kakhulu emzimbeni wethu futhi siyisitho sesibili ngobukhulu. Isebenza ngokungayeki - isiza ekukhipheni ubuthi, i-carbohydrate metabolism, ukuhlanganiswa kwamaprotheni, ukukhiqizwa kwamakhemikhali ezinto eziphilayo adingekayo ukuze kugaywe ukudla, ukugcinwa kwe-glycogen, ukukhiqizwa kwe-bile, ukukhiqizwa kwamahomoni kanye nokubola kwamangqamuzana egazi abomvu.

Iphinde yephule ubuthi obunjengotshwala, izidakamizwa, kanye nemikhiqizo yemvelo ye-metabolism. Ukuvikela impilo yesibindi kubalulekile ekugcineni impilo yethu yonke.

ngezansi "ukudla okuqinisa isibindi", "ukudla okuzuzisa isibindi", "ukudla okuhlanza isibindi", "ukudla okuhle kwesibindi" zibaliwe.

Yikuphi Ukudla Okulungele Isibindi?

ikhofi

Ikhofi ingenye yeziphuzo ezingcono kakhulu ongaziphuza ukukhuthaza impilo yesibindi. Ucwaningo lukhombisa ukuthi ukuphuza ikhofi kuvikela isibindi ezifweni.

Isibonelo, ucwaningo luye lwafakazela ngokuphindaphindiwe ukuthi ukuphuza ikhofi kwehlisa ingozi ye-cirrhosis noma ukulimala kwesibindi unomphela kubantu abanesifo sesibindi esingapheli.

Ukuphuza ikhofi nakho kunganciphisa ingozi yokuba nomdlavuza wesibindi futhi kunemiphumela emihle ekuguleni kwesibindi nokuvuvukala.

Lezi zinzuzo zekhofi zibangelwa ikhono layo lokuvimbela ukunqwabelana kwamafutha kanye ne-collagen, izimpawu ezimbili eziyinhloko zesifo sesibindi.

Ikhofi linciphisa ukuvuvukala futhi liyi-antioxidant. i-glutathione kwandisa amazinga.

Ama-Antioxidants anciphisa ama-radicals mahhala ayingozi akhiqizwa ngokwemvelo emzimbeni futhi angalimaza amaseli.

itiye

Itiye laziwa njengelizuzisa impilo, futhi ubufakazi bubonisa ukuthi lizuzisa kakhulu isibindi.

Ngokocwaningo olwenziwe eJapane, izibuko ezingu-5-10 ngosuku itiye eluhlaza Ukuwuphuza kuye kwahlotshaniswa nempilo yesibindi esithuthukisiwe.

Ucwaningo oluncane lwe-non-alcoholic fat fat disease (NAFLD) lunqume ukuthi amazinga e-enzyme yesibindi athuthukisiwe ezigulini eziphuza itiye elihlaza elinokuqukethwe okuphezulu kwe-antioxidant amaviki angu-12.

Futhi, okunye ukubuyekezwa kwathola ukuthi abantu abaphuza itiye eliluhlaza mancane amathuba okuba nomdlavuza wesibindi. Ingozi ephansi kakhulu ibonakala kubantu abaphuza izingilazi ezine noma ngaphezulu ngosuku.

Ezinye izifundo ngamagundane zibonise imiphumela enenzuzo yetiye elimnyama neliluhlaza.

ubhamubhamu

ubhamubhamuIqukethe ama-antioxidants avikela isibindi ngokwemvelo. Ama-antioxidant amabili amakhulu atholakala kugrapefruit yi-naringenin ne-naringin.

Izifundo ezehlukene zezilwane zithole ukuthi zombili zivikela isibindi ekulimaleni. I-Grapefruit inikeza ukuvikeleka ngezindlela ezimbili: ngokunciphisa ukuvuvukala, ngokuvikela amaseli.

Ucwaningo luye lwabonisa nokuthi la ma-antioxidants anganciphisa ukuthuthukiswa kwe-hepatic fibrosis, isimo esiyingozi lapho isibindi sidala izicubu ezixhumene kakhulu. Lesi yisimo esivame ukubangelwa ukuvuvukala okungapheli.

Ngaphezu kwalokho, kumagundane adla ukudla okunamafutha amaningi, i-naringenin yehlisa inani lamafutha esibindi futhi yandisa inani lama-enzyme adingekayo ukuze ashise amafutha futhi asize ekuvimbeleni ukunqwabelana kwamafutha amaningi.

Okokugcina, ucwaningo lwamagundane lubonise ukuthi i-naringin ithuthukisa ikhono lokugawula utshwala futhi ilwe neminye imiphumela emibi yotshwala.

Amajikijolo nama-cranberries

AmaBlueberries ve i-Cranberry zombili ziqukethe ama-anthocyanins, ama-antioxidants. Futhi inezinzuzo eziningi zezempilo.

Ucwaningo lwezilwane eziningana lubonise ukuthi ama-cranberry nama-blueberry extracts noma amajusi angagcina isibindi sinempilo.

Ukudla lezi zithelo njalo amaviki angu-3-4 kuvikela isibindi emonakalweni. Ukwengeza, ama-blueberries akhulisa ukuphendula kwamangqamuzana omzimba kanye nama-enzyme e-antioxidant.

Kokunye ukuhlola, izinhlobo zama-antioxidant ezivame ukutholakala kumajikijolo zitholakale zibambezela ukukhula kwezilonda kanye ne-fibrosis (ukuthuthukiswa kwezicubu ezibomvu) esibindini samagundane.

Ngaphezu kwalokho, ukukhishwa kwe-bilberry kukhonjiswe ukuthi kuvimbela ukukhula kwamangqamuzana omdlavuza wesibindi somuntu ezifundweni zamashubhu okuhlola.

Kodwa-ke, ucwaningo olwengeziwe luyadingeka ukuze kutholwe ukuthi lo mphumela ungaphinda ukhiqizeke yini emzimbeni womuntu.

amagilebhisi

amagilebhisi, ikakhulukazi amagilebhisi abomvu nansomi, aqukethe izinhlobo ezihlukahlukene zezitshalo ezizuzisayo. I-compound edume kakhulu umagazineinenani lezinzuzo zezempilo.

Ucwaningo oluningi lwezilwane lubonise ukuthi amagilebhisi nejusi yamagilebhisi kusiza isibindi.

Ucwaningo luthole ukuthi lungaba nezinzuzo eziningana, okuhlanganisa ukwehlisa ukuvuvukala, ukuvimbela ukulimala, nokwandisa amazinga e-antioxidant.

Ucwaningo oluncane nge-NAFLD kubantu lubonise ukuthi ukusebenzisa imbewu yamagilebhisi izinyanga ezintathu kuthuthukisa ukusebenza kwesibindi.

Kodwa-ke, ukukhishwa kwembewu yamagilebhisi kuwuhlobo olugxilile lwamagilebhisi, ungase ungaboni imiphumela efanayo ngokudla amagilebhisi ngokwawo.

Noma kunjalo, ubufakazi obanele obuvela ezilwaneni nakwezinye izifundo zabantu bubika ukuthi amagilebhisi awukudla okulungele isibindi.

I-Prickly Pear

Ipheya elibukhali, ngokwesayensi elaziwa ngokuthi "i-Opuntia ficus-indica," iwuhlobo oludumile lomdolofiya odliwayo. Isetshenziswa kakhulu njengejusi yezithelo.

Sekuyisikhathi eside isetshenziswa emithini yendabuko yezilonda, amanxeba, ukukhathala kanye nezifo zesibindi.

Ucwaningo olwenziwe ngabantu abangu-55 ngo-2004, ithole ukuthi ukukhishwa kwalesi sitshalo kunciphisa izimpawu zesimo esibizwa ngokuthi ukozela noma i-hangover.

Abahlanganyeli bahlangabezane nokucanuzela kwenhliziyo okuncane, umlomo owomile, kanye nokuphelelwa ukudla, futhi babenethuba elilinganayo lokuthola i-hangover enzima uma bedle okukhishwe ngaphambi kokuphuza utshwala.

Ucwaningo luphethe ngokuthi le miphumela ikakhulukazi ibangelwa ukuncipha kokuvuvukala okwenzeka ngemva kokuphuza utshwala.

Olunye ucwaningo lwamagundane lwathola ukuthi ukudla okukhishwe kwe-prickly pear kwasiza ukwenza amazinga e-enzyme kanye ne-cholesterol abejwayelekile lapho esetshenziswa ngesikhathi esifanayo nesibulala-zinambuzane esaziwa ngokuthi siyingozi esibindini. Izifundo ezalandela zaveza imiphumela efanayo.

Ucwaningo lwakamuva kakhulu lwamagundane lufune ukucacisa ukusebenza kahle kwejusi ye-prickly pear kunokuba likhishwe ekulweni nemiphumela emibi yotshwala.

Lolu cwaningo lwathola ukuthi ijusi ye-prickly pear yehlisa inani lomonakalo we-oxidative kanye nokulimala kwesibindi ngemuva kokuphuza utshwala futhi yasiza ukugcina amazinga e-antioxidant nokuvuvukala ezinzile.

Ijusi yeBeet

ijusi ye-beetIwumthombo wama-nitrate nama-antioxidants abizwa ngokuthi “ama-betalains,” angaholela emiphumeleni yezempilo efana nempilo yenhliziyo ethuthukisiwe kanye nokunciphisa ukulimala kwe-oxidative nokuvuvukala.

Kunengqondo ukucabanga ukuthi i-beet ngokwayo izoba nemiphumela efanayo yezempilo. Kodwa-ke, izifundo eziningi zisebenzisa ijusi ye-beet.

Ucwaningo oluningana lwamagundane lubonise ukuthi ijusi ye-beetroot inciphisa ukulimala kwe-oxidative nokuvuvukala esibindi futhi yandisa ama-enzyme emvelo e-detoxification.

Nakuba izifundo zezilwane zibukeka zithembisa, izifundo ezifanayo kubantu azikenziwa. Eminye imiphumela yezempilo enenzuzo yejusi ye-beet iye yabonwa ezifundweni zezilwane futhi yaphindaphindwa ezifundweni zabantu.

Nokho, kudingeka ucwaningo olwengeziwe ukuze kuqinisekiswe umphumela wejusi yebhitrudi empilweni yesibindi kubantu.

Cruciferous Imifino

Amahlumela aseBrussels, i-broccoli kanye iklabishi Imifino ye-Cruciferous efana nemifino ye-cruciferous yaziwa ngokuqukethwe kwayo kwe-fiber ephezulu kanye nama-flavour ahlukile. Futhi ziphezulu kuma-compounds ezitshalo ezizuzisayo.

Ucwaningo lwezilwane lubonise ukuthi amahlumela aseBrussels kanye ne-broccoli sprout extract kwandisa amazinga e-enzyme e-detoxification futhi avikele isibindi emonakalweni.

Ucwaningo lwamangqamuzana esibindi somuntu lwathola ukuthi lo mphumela wahlala ngisho nalapho amahlumela aseBrussels ephekwa.

Ocwaningweni lwakamuva emadodeni anesibindi esinamafutha, i-broccoli ihluma i-extract, enezinhlanganisela zezitshalo ezizuzisayo, ezinciphisa amazinga e-enzyme esibindi kanye nokucindezeleka okwenziwe nge-oxidative.

Ucwaningo olufanayo lwathola ukuthi i-broccoli sprout extract ivimbele ukwehluleka kwesibindi kumagundane.

Amantongomane

Amantongomane amafutha anomsoco kanye nezakhi zezitshalo ezinenzuzo, okuhlanganisa uvithamini E, i-antioxidant.

Lokhu kwakheka kunempilo yenhliziyo ikakhulukazi kodwa futhi kungaba nenzuzo esibindini.

Ucwaningo lokubheka abantu abanesifo sesibindi esinamafutha angenalo utshwala luthole ukuthi amadoda adla amantongomane amancane anengozi enkulu yokuthuthukisa i-NAFLD.

Izinhlanzi Ezinamafutha

Izinhlanzi ezinamafutha ziqukethe i-omega 3 fatty acids, okungamafutha anempilo anciphisa ukuvuvukala futhi anciphise ingozi yesifo senhliziyo.

Amafutha atholakala ezinhlanzi ezinamafutha nawo anenzuzo kakhulu esibindini. Eqinisweni, ucwaningo luye lwabonisa ukuthi zisiza ukuvimbela ukunqwabelana kwamafutha, ukugcina amazinga e-enzyme evamile, ukulwa nokuvuvukala, nokuthuthukisa ukumelana ne-insulin.

Nakuba ukudla izinhlanzi ezinamafutha anothe nge-omega 3 kunenzuzo esibindini, ukudla amafutha e-omega 3 amaningi kunemiphumela emihle ezicini eziningi zempilo.

amafutha omnqumo

amafutha omnqumo Ibhekwa njengamafutha anempilo ngenxa yezinzuzo zayo eziningi zezempilo, kuhlanganise nemiphumela emihle enhliziyweni nempilo ye-metabolic.Nokho, futhi inemiphumela emihle esibindini.

Ucwaningo oluncane lwabantu abangu-11 abane-NAFLD bathola ukuthi ukudla isipuni samafutha omnqumo ngosuku kuthuthukisa i-enzyme yesibindi namazinga amafutha.

Ngaphezu kwalokho, amazinga amaprotheni ahlobene nemiphumela emihle ye-metabolic nawo aphakanyisiwe. Abahlanganyeli futhi babe nokuqoqwa kwamafutha amancane kanye nokugeleza kwegazi okungcono esibindini.

Ucwaningo oluningi lwakamuva luthole ukuthi ukusetshenziswa kwamafutha omnqumo kubantu kunemiphumela efanayo, njengokunqwabelana kwamafutha amancane esibindini, ukuzwela kwe-insulin okuthuthukisiwe, kanye namazinga egazi athuthukisiwe wama-enzyme esibindi.

Ukuqoqwa kwamafutha esibindini kuyingxenye yesigaba sokuqala sesifo sesibindi. Ngakho-ke, imiphumela emihle yamafutha omnqumo emafutheni esibindi kanye nezinye izici zempilo yenza kube yingxenye ebalulekile yokudla okunempilo.

garlic

Ukukhipha ubuthi bubalulekile ekugcineni isibindi sinempilo. garlicInothile nge-allicin, i-antioxidant evikela umzimba ekulimaleni kwe-oxidative. Iphinde ibonise imiphumela ye-hepatoprotective, ivuselela isibindi ukuze senze ama-enzyme angakwazi ukukhipha izinto eziyingozi.

ku-Advanced Biomedical Research Ucwaningo olushicilelwe lwaphawula ukuthi i-400mg ye-garlic powder inganciphisa isisindo somzimba kanye nesisindo samafutha phakathi kwabantu abane-non-alcoholic fatty disorder disorder (NAFLD) ngaphandle kokulimala komzimba obunzima.

Isiphepho

IsiphephoI-Curcumin iyisithako esiyinhloko se-bioactive esinomphumela we-hepatoprotective. Kuyasiza ukuvikela isibindi ezifweni zesibindi nokulimala ngokunciphisa ukuvuvukala, ukunciphisa ukucindezeleka okwenziwe nge-oxidative, nokuthuthukisa i-lipid metabolism kanye nokuzwela kwe-insulin.

Ososayensi base-Tel Aviv Sourasky Medical Center kwa-Israel benze ucwaningo ngamagundane lapho kwaqalwa khona ukusha kwesibindi. Kungezwe nge-turmeric amasonto ayi-12. Impahla elwa nokuvuvukala ye-turmeric ivimbele ukuthuthukiswa kwe-cirrhosis yesibindi kumagundane.

I-Ginseng

I-Ginsengiyikhambi lokwelapha elitholakala ezimpandeni zesitshalo se-Panax ginseng (akumele kudidaniswe ne-ginseng yaseMelika noma yaseSiberia).

Iqukethe izinhlanganisela ezaziwa ngokuthi ama-ginsenosides, okucatshangwa ukuthi anesibopho sezakhiwo zawo zokwelapha. Kukhona cishe ama-ginsenosides angama-40 ku-ginseng. Kutholwe ukuvikela ekulimaleni kwesibindi, ubuthi besibindi, i-cirrhosis, nesibindi esinamafutha.

izaqathe

izaqatheIngase yehlise ingcuphe yesibindi esinamafutha angasiwo utshwala kanye nobuthi besibindi. Ososayensi abavela e-Jamia Osmania National Nutrition Institute e-Hyderabad, e-India benze ucwaningo ngokwengeza amagundane ngejusi yekarothi amasonto ayisishiyagalombili.

Bathole ukuthi ijusi yekarothi inciphise kakhulu amazinga e-DHA, triglycerides, ne-MUFA (Mono Unsaturated Fatty Acids) esibindini.

Imifino Enamahlamvu Aluhlaza

imifino eluhlazaingavikela isibindi emonakalweni we-oxidative nezinye izifo. Imifino efana ne-kale, isipinashi, ulethisi, isithombo, i-arugula nesipinashi iqukethe inani elihle lamavithamini A, C no-K, i-calcium nama-antioxidant futhi anezindawo zokulwa nokuvuvukala.

Ukudla imifino enamahlamvu aluhlaza kungase kusize ukuvikela isibindi ekukhuleni kwesibindi esinamafutha ezifundweni zamagundane.

ukwatapheya

Lesi sithelo sinezinzuzo eziningi zezempilo futhi ukuvikela isibindi kungenye yazo. ukwatapheyaIcebile ngamafutha anempilo anezindawo zokulwa nokuvuvukala kanye ne-antioxidant.

Ngenxa yokuthi isibindi esinamafutha angewona u-alcoholic sibangelwa ukukhetha okungalungile kwendlela yokuphila, izakhiwo zikakotapheya ezilwa nokuvuvukala kanye ne-antioxidant zingasiza ekunciphiseni ubungozi.

Ososayensi baseJapane bathola ukuthi ukwengeza ukwatapheya ezifundweni zaselabhorethri kungacindezela ukulimala kwesibindi.

Limon

Imiphumela ye-hepatoprotective yejusi kalamula ibangelwa amavithamini (ikakhulukazi uvithamini C) kanye nokuqukethwe kwamaminerali aqukethe.

ku-Biomedical Research Ucwaningo lwegundane olushicilelwe luthi ukuphuza ijusi kalamula kungasiza ukunciphisa ukulimala kwesibindi okubangelwa utshwala kanye namazinga aphansi e-enzyme yesibindi ukuze kuvikelwe isibindi sonke.

Elma

Ososayensi bafunde umphumela wemikhiqizo yama-apula omisiwe esibindini namazinga e-serum lipid. Ezinyangeni ezintathu kamuva, imikhiqizo yama-apula yatholakala yehlisa ngempumelelo amazinga e-serum lipid esibindi.

Abacwaningi baseShayina futhi elma kuqinisekisile ukuthi ama-polyphenols abo adlala indima ebalulekile ekuvikeleni ngokumelene ne-concanavalin (i-lectin evela emndenini we-legume) -ibangelwa ukulimala kwesibindi se-immunological kumagundane.

I-asparagus

I-asparagusIwumthombo omuhle kakhulu wamavithamini A, C, E, K, folate, choline namaminerali afana ne-calcium, i-magnesium, i-phosphorus, i-potassium kanye ne-fiber yokudla.

Ososayensi baseJeju National University eKorea bathola ukuthi amahlumela namaqabunga e-asparagus angasiza ukucindezela ukukhula kwamaseli e-hepatoma (amangqamuzana esibindi anomdlavuza) futhi anciphise ukucindezeleka okwenziwe nge-oxidative ukuvikela amaseli esibindi.

Okusanhlamvu Okuphelele

I-Amaranth, irayisi, ibhali, irayisi elinsundu, iquinoa njll. Njengezinhlamvu eziphelele, zicebile ku-fiber yokudla, esiza ukushisa amafutha kanye ne-cholesterol ephansi. Ngenxa yalokhu, okusanhlamvu kungabuye kusize ekuvikeleni isifo sesibindi esinamafutha angenalo utshwala.

utamatisi

utamatisiIqukethe inani elihle lama-antioxidants asiza ukunciphisa ukuvuvukala kwesibindi nokulimala futhi avikele umdlavuza wesibindi.

Ucwaningo lwamagundane lubonise ukuthi i-tomato extract supplementation ingasiza ekunciphiseni ingozi yokulimala kwesibindi.

I-Dandelion

kuJournal of Food and Chemical Toxicology ucwaningo olushicilelwe, dandelion yabonisa ukuthi izimpande zayo ziyisivikelo ekulimaleni kwesibindi okubangelwa utshwala ngenxa yezakhiwo zazo zokulwa ne-antioxidant.

Ngenxa yalokho;

Isibindi siyisitho esibalulekile esinemisebenzi eminingi ebalulekile. Ukudla okubalwe ngenhla kubonisa imiphumela enenzuzo esibindini.

Lokhu kuhlanganisa ukwehlisa ingozi yesifo sesibindi nomdlavuza, ukukhulisa amazinga e-enzyme ye-antioxidant kanye ne-detoxification, nokuvikelwa kubuthi obuyingozi.

Ukudla lezi zakhi kuyindlela engokwemvelo yokugcina isibindi sinempilo.