Mumakore achangopfuura, kukosha kwekuchengetedza mararamiro ane hutano kwave kuri kukurumbira. Nekuwedzera kwekuda kudya zvine hungwaru uye kutsvaga hutano hwakanaka, mishonga yakasiyana-siyana inokurudzira hutano iri kuwedzera kufarirwa. Pakati payo, sulforaphane inoonekwa semushonga unowedzera hutano. Inobva mumiriwo yakaita sebroccoli necauliflower, sulforaphane ine mabhenefiti akasiyana-siyana anogona kukanganisa hutano hwedu.
Sulforaphane chinhu chinowanikwa mumiti yakasiyana-siyana, kunyanya miriwo yakaita sebroccoli, Brussels sprouts, cabbage nekale. Ndeyemhuri ye phytochemicals ye isothiocyanate uye inowanikwa mumiriwo yakaita sebroccoli, cabbage, kale, neBrussels sprouts. Patinodya miriwo iyi, enzyme inonzi myrosinase inobatsira kushandura sulforaphane kuita sulforaphane, iyo miviri yedu inogona kuinwa nekushandisa zvinobudirira.
Tsvagiridzo inoratidza kuti sulforaphane inogona kuwedzera simba remuviri rekudzivirira kubva mukushushikana kwe oxidative nekushandisa puroteni inonzi Nrf2. Puroteni iyi inoshanda semutongi mukuru wemajini e antioxidant, ichikurudzira kugadzirwa kwema enzymes anobvisa ma free radicals uye anobvisa chepfu muzvinhu zvinokuvadza. Mukuita izvi, sulforaphane inobatsira kuchengetedza masero edu neDNA kubva mukukuvadzwa kwe oxidative, zvichideredza njodzi yezvirwere zvisingaperi.
Muriwo mutsva wepamuchinjikwa:
Nzira yakanakisisa yekuwana sulforaphane ndeyekudya miriwo mitsva inopisirwa muchimiro checruciferous. Kuti uwane mhedzisiro yakanaka, zvakakosha kuwedzera kuburitswa kwesulforaphane nekugadzirira miriwo iyi nemazvo. Kugaya kana kucheka miriwo woirega ikagara kwemaminitsi mashoma usati wabika kana kuidya isina kubikwa kunogona kumutsa enzyme inonzi myrosinase, iyo inowedzera kugadzirwa kwesulforaphane.
Matumbu eBroccoli:
Kunyange zvazvo miriwo yese ine sulforaphane, broccoli sprouts inzvimbo yakanaka nekuda kwekuwanda kwayo kukuru muchinhu ichi. Kutaura zvazviri, tsvakurudzo inoratidza kuti broccoli sprouts inogona kunge iine sulforaphane yakawanda ka50 kupfuura broccoli heads yakakura. Iyi sprouts yakapfava uye inonaka inopa sulforaphane iri nyore kugaya, zvichiita kuti ive yekuwedzera yakanaka kumasaladhi, masangweji kana smoothies.
Zvekuwedzera:
Mishonga yeSulforaphane inogona kushandiswa panzvimbo pevaya vanogona kunetseka kuwana miriwo yakakwana yecruciferous mukudya kwavo. Mishonga iyi ine mhando dzakasimba dzesulforaphane, zvichiita kuti pave nekudya kwakanaka uku nguva dzose. Zvisinei, zvakakosha kusarudza mushonga wepamusoro kubva kumugadziri ane mukurumbira, sezvo mhando dzakasiyana dzinogona kusiyana mukushanda.
Nzira dzekubika:
Kunyange zvazvo miriwo yecruciferous isina kubikwa zvakanaka inowanzo chengeta huwandu hwakawanda hwesulforaphane, nzira dzakasiyana dzekubika dzinogona kuchengetedza huwandu hwakawanda hwemusanganiswa uyu. Kubika nemoto, kugocha, uye kugocha miriwo yecruciferous ndiyo nzira dzinoshandiswa kudzivirira kupisa zvakanyanya uye kurasikirwa nezvinovaka muviri. Kune rumwe rutivi, kufashaira kunogona kukonzera kudzikira kwakanyanya kwehuwandu hwesulforaphane.
1. Hunhu Hune Simba hweAntioxidant uye Hunodzivirira Kuzvimba
Chimwe chezvinhu zvinoshamisa zve sulforaphane isimba rayo guru rekudzivirira muviri uye rekudzivirira kuzvimba. Se antioxidant, inobatsira kudzivirira masero edu kubva kuma free radicals anokuvadza, anozivikanwa nekubatsira muzvirwere zvisingaperi zvakaita sechirwere chemwoyo, kenza uye zvirwere zvinoderedza mashandiro etsinga. Pamusoro pezvo, sulforaphane inewo simba rekudzivirira kuzvimba, ichideredza njodzi yezvirwere zvine chekuita nekuzvimba.
2. Basa rekudzivirira gomarara
Tsvakurudzo yakakura yesainzi inoratidza kuti sulforaphane inogona kuita basa rakakosha mukuderedza njodzi yekenza. Chinhu ichi chine simba chakaratidza kugona kwayo kudzivirira kukura kwemasero ekenza uye kudzivirira kuumbwa kwebundu. Sulforaphane inokonzera kuuraya ma enzyme mumuviri wedu, ichivandudza kubviswa kwekenza uye pamwe ichideredza kukura kwemasero ekenza.
3. Inovandudza Hutano hweMwoyo neMitsipa yeMwoyo
Kuchengetedza moyo une hutano kwakakosha kuti urarame hupenyu hurefu uye hunogutsa. Sulforaphane inozivikanwa nekusimudzira hutano hwemwoyo nekuderedza oxidative stress, kuderedza cholesterol uye kuvandudza mashandiro etsinga dzeropa. Pamusoro pezvo, inotsigira kudzora BP uye inoderedza njodzi yekuunganidza plaque mutsinga, zvichizopedzisira zvaderedza njodzi yezvirwere zvemwoyo.
4. Kugona Kudzivirira Mitsipa Yeuropi
Sezvo kunzwisisa kwedu hutano hwehuropi kuri kuramba kuchichinja, vaongorori vari kutsvaga nzira dzekuwedzera dziviriro yetsinga uye kurwisa chirwere chekuora kwetsinga. Sulforaphane yakakwezva kutariswa munharaunda iyi nekuda kwemhedzisiro yayo inogona kudzivirira tsinga. Tsvagiridzo inoratidza kuti sulforaphane inogona kubatsira kuderedza kuzvimba mutsinga dzeuropi, kukurudzira kukura kwetsinga, uye kusimudzira mashandiro epfungwa. Kunyangwe zvichidikanwa kutsvagurudza kwakawanda, zvakawanikwa izvi zvinopa mikana yakanaka yebasa rehuropi.
5. Mikana yekubvisa chepfu mumuviri uye hutano hwechiropa
Maitiro ekubvisa chepfu mumuviri wedu akakosha pakuchengetedza hutano hwese. Sulforaphane yakaratidza tarisiro mukutsigira ma enzymes ekubvisa chepfu muchiropa, ayo anobatsira kubvisa chepfu uye anogona kudzivirira kukuvara kwechiropa. Nekushandisa ma enzymes aya, sulforaphane inogona kubatsira pahutano hwese uye mashandiro echiropa.
Usati waongorora migumisiro yakaipa, zvakakosha kuziva kuti sulforaphane inowanzoonekwa seyakachengeteka kana ikanwiwa zvine mwero. Tsvakurudzo dzakawanda pamusoro pesulforaphane dzinotarisa pane zvayakanakira pane zvayakaita. Zvisinei, mimwe migumisiro inogona kuitika yakashumwa, kunyangwe isingawanzoitiki.
Chimwe chezvinowanzoitika kana munhu anwa sulforaphane kusagadzikana mudumbu. Vamwe vanhu vanogona kurwadziwa mudumbu, kuzvimba, kana gasi mushure mekudya chikafu kana zvimwe zvinowedzera zvine mushonga uyu. Zviratidzo izvi zvinowanzova zvishoma uye zvinopera zvega pasina rubatsiro rwechiremba. Zvisinei, kana kusagadzikana kukaramba kuripo kana kukanyanya, bvunza nyanzvi yehutano.
Imwe mhedzisiro inogona kuitika inokonzerwa nekushandisa sulforaphane ndeyekunzwa kurwara. Kunyangwe zvisingawanzoitiki, vamwe vanhu vanogona kunge vaine allergy kune sulforaphane uye vanowana zviratidzo zvakaita sekukwenya, mapundu, kana kuzvimba. Kana ukaona chero zviratidzo zvekunzwa kurwara mushure mekudya chikafu kana zvimwe zvinowedzera zvine sulforaphane, unofanirwa kutsvaga rubatsiro rwechiremba nekukasika.
Uyewo, kungwarira kunofanira kuitwa kana uchitora mishonga yakawanda yesulforaphane. Imwe tsvakiridzo inoratidza kuti mishonga yakawanda inogona kukanganisa mashandiro ethyroid, kunyanya kune vanhu vane chirwere chethyroid. Saka, vanhu vane chirwere chethyroid vanofanira kungwarira uye kutsvaga mazano kubva kune chiremba vasati vaisa sulforaphane mukudya kwavo.
Chiziviso: Chinyorwa ichi ndecheruzivo chete uye hachifanirwe kutorwa sechinopa mazano ekurapa. Gara uchibvunza nyanzvi yehutano usati washandisa chero mishonga yekuwedzera kana kuchinja maitiro ako ehutano.
Nguva yekutumira: Gunyana-04-2023
