Mumakore achangopfuura, kukosha kwekuchengetedza mararamiro ane hutano kwave kuchinyanya kuoneka. Nekufarira kuri kukura kwekudya nehana uye kutsvaga hutano hwakakwana, makomisheni akasiyana-siyana anokurudzira hutano ari kuwana mukurumbira. Pakati pavo, sulforaphane inomira pachena sehutano hunosimudzira. Yakadyiswa kubva kumiriwo yecruciferous senge broccoli necauliflower, sulforaphane ine akasiyana mabhenefiti anogona kukanganisa zvakanyanya hutano hwedu hwese.
Sulforaphane musanganiswa unowanzoitika mune mimwe miriwo, kunyanya miriwo yecruciferous senge broccoli, Brussels inomera, makabheji uye kale. Iyo ndeyemhuri ye isothiocyanate phytochemicals uye inowanikwa mucruciferous miriwo senge broccoli, kabichi, kare, uye Brussels inomera. Patinodya miriwo iyi, enzyme inonzi myrosinase inobatsira kushandura sulforaphane kuita sulforaphane, iyo miviri yedu inogona kunyatsotora nekushandisa.
Tsvagiridzo inoratidza kuti sulforaphane inogona kukwidziridza echisikigo nzira yekudzivirira kurwisa oxidative kusagadzikana nekuita puroteni inonzi Nrf2. Iri puroteni rinoshanda senge tenzi regulator we antioxidant majini, inosimudzira kugadzirwa kwema enzymes anoderedza mahara radicals uye detoxify zvinhu zvinokuvadza. Mukuita izvi, sulforaphane inobatsira kuchengetedza maseru edu uye DNA kubva mukukuvadzwa kweoxidative, pakupedzisira ichidzikisa njodzi yechirwere chisingaperi.
Muriwo mutsva wecruciferous:
Muyero wegoridhe wekutora sulforaphane kuburikidza nekudya miriwo mitsva yecruciferous. Kuti uwane mhedzisiro yakanaka, zvakakosha kuti uwedzere kuburitswa kwesulforaphane nekugadzirira iyi miriwo nemazvo. Kuchekerera kana kucheka miriwo nekuirega ichigara kwemaminetsi mashoma isati yabika kana kuidya iri mbishi kunogona kumisa enzyme myrosinase, iyo inowedzera sulforaphane kugadzirwa.
Mishonga yeBroccoli:
Nepo miriwo yese yecruciferous ine sulforaphane, broccoli inomera inzvimbo yakanakisa nekuda kweiyo inoshamisa kusangana kwekomboni. Muchokwadi, tsvagiridzo inoratidza kuti broccoli inomera inogona kunge iine 50 times more sulforaphane pane yakakura broccoli misoro. Aya mabukira manyoro uye anonaka anopa sulforaphane zviri nyore, zvichiita kuti ive kuwedzera kukuru kumasaladhi, masangweji kana smoothies.
Zvekuwedzera:
Sulforaphane yekuwedzera inogona kunge iri nyore inotsiva kune avo vanogona kunetseka kuwana yakakwana cruciferous miriwo mukudya kwavo. Aya ma supplements ane akaiswa mafomu e sulforaphane, kuve nechokwadi chekugara kwekudya kweiyi komputa inobatsira. Nekudaro, zvakakosha kuti usarudze yemhando yepamusoro yekuwedzera kubva kumugadziri ane mukurumbira, sezvo mhando dzakasiyana dzinogona kusiyana mukubudirira.
Kubika nzira:
Nepo miriwo mibishi kana yakabikwa zvishoma cruciferous inowanzo chengetedza yakakwira sulforaphane, nzira dzakasiyana dzekubikisa dzinogona kuramba dzakakura dzekomboni iyi. Kusvira, sautéing, uye frying cruciferous miriwo ndiyo nzira dzekuenda kune kudzivirira kupisa uye kurasikirwa kwezvinovaka muviri. Kune rimwe divi, kuvira kunogona kukonzera kuderera zvakanyanya sulforaphane mazinga.
1. Simba reAntioxidant uye Anti-Inflammatory Properties
Chimwe chezvinhu zvinoshamisa zve sulforaphane ndeye yakasimba antioxidant uye anti-inflammatory properties. Se antioxidant, inobatsira kuchengetedza masero edu kubva kune anokuvadza emahara radicals, ayo anozivikanwa kuti anobatsira kuzvirwere zvisingaperi senge chirwere chemoyo, cancer uye neurodegenerative chirwere. Pamusoro pezvo, sulforaphane zvakare ine anti-kuzvimba mhedzisiro, inoderedza njodzi yezvirwere zvine chekuita nekuzvimba.
2. Basa rekudzivirira kenza
Tsvagiridzo yakakura yesainzi inoratidza kuti sulforaphane inogona kuita basa rakakosha mukudzikisa njodzi yegomarara. Iyi komputa ine simba yakaratidza kugona kwayo kutadzisa kukura kwekenza maseru uye kudzivirira bundu kuumbwa. Sulforaphane induces detoxifying enzymes mumuviri wedu, kuwedzera kubviswa kwecarcinogens uye pamwe nekuderedza kukura kwekenza maseru.
3. Inosimudzira Utano Hwemwoyo
Kuchengeta mwoyo une utano kunokosha kuti urarame upenyu hurefu uye hunogutsa. Sulforaphane inozivikanwa kusimudzira hutano hwemoyo nekudzikisa oxidative kusagadzikana, kuderedza cholesterol mazinga uye kuvandudza tsinga yeropa. Pamusoro pezvo, inotsigira kudzorwa kweropa uye inoderedza njodzi yekuvakwa kweplaque mutsinga, pakupedzisira ichidzikisa njodzi yechirwere chemoyo.
4. Neuroprotective Potential
Sezvo kunzwisisa kwedu kwehutano hwehuropi kuri kuramba kuchishanduka, vaongorori vari kutsvaga nzira dzekusimudzira neuroprotection uye kurwisa neurodegenerative chirwere. Sulforaphane yakwezva kutarisa mumunda nekuda kwekugona kwayo neuroprotective mhedzisiro. Tsvagiridzo inoratidza kuti sulforaphane inogona kubatsira kuderedza kuzvimba muhuropi tishu, kukurudzira kukura neuron, uye kuwedzera kugona kwese kwekuita basa. Kunyangwe kumwe kutsvagisa kuchidikanwa, izvi zvakawanikwa zvinopa mikana inovimbisa yemunda wehutano hwehuropi.
5. Zvingave zveDetoxification uye Chiropa Utano
Kubvisa chepfu mumuviri wedu kwakakosha kuchengetedza hutano hwese. Sulforaphane yakaratidza vimbiso mukutsigira chiropa detoxification enzymes, iyo inobatsira kubvisa chepfu uye inogona kudzivirira kukuvara kwechiropa. Nekuita ma enzymes aya, sulforaphane inogona kubatsira kune hutano hwese uye kushanda kwechiropa.
Usati wanyura mune maside effects, zvakakosha kuti uzive kuti sulforaphane inowanzoonekwa yakachengeteka kana ichidyiwa zvine mwero. Tsvagiridzo zhinji nezve sulforaphane inotarisa pane yayo yakanaka mhedzisiro kwete kuipa kwayo. Zvisinei, zvimwe zvinogona kuitika zvakashumwa, kunyange zvazvo zvisingawanzoitiki.
Imwe yeakajairika mhedzisiro yekudya sulforaphane kusagadzikana kwekugaya. Vamwe vanhu vanogona kunzwa kurwadziwa nemudumbu, kuzvimba, kana gasi mushure mekudya chikafu kana zvekuwedzera zvine musanganiswa uyu. Zviratidzo izvi zvinowanzova zvinyoro uye zvinopera zvega pasina kupindira kwechiremba. Nekudaro, kana kusagadzikana kukaramba kuchienderera kana kuve kwakanyanya, kubvunzana nenyanzvi yehutano kunorairwa.
Imwe mhedzisiro inogona kuitika yakabatana nekushandiswa kwesulforaphane ndeye allergic reactions. Kunyangwe zvisingaite, vamwe vanhu vanogona kunge vasingaite sulforaphane uye vanoona zviratidzo zvakaita sekukwenya, mikoko, kana kuzvimba. Kana iwe ukaona chero zviratidzo zveallergic reaction mushure mekudya sulforaphane-yakapfuma chikafu kana ma supplements, iwe unofanirwa kutsvaga kurapwa nekukurumidza.
Zvakare, kuchenjerera kunofanirwa kuitwa kana uchitora madosi epamusoro esulforaphane. Imwe tsvagiridzo inoratidza kuti madhasi akanyanya kwazvo anogona kukanganisa thyroid basa, kunyanya kune vanhu vane chirwere chethyroid. Naizvozvo, vanhu vane chirwere chethyroid vanofanirwa kungwarira uye kutsvaga zano remupi wehutano vasati vaisa sulforaphane mukudya kwavo.
Disclaimer: Ichi chinyorwa ndechezvinangwa zveruzivo chete uye hachifanirwe kutorwa sezano rekurapa. Nguva dzose bvunza nyanzvi yezvehutano usati washandisa chero chekuwedzera kana kushandura hutano hwehutano hwako.
Nguva yekutumira: Sep-04-2023
