Kuwani waxay ka faa'iideysan karaan dadka qaba COPD
Superfoods - Kaloorida oo ay ku yar tahay nafaqada muhiimka ah - waxaa loo qaadanayaa inay bixiso gargaar caafimaad ka baxsan nafaqada asaasiga ah . Waxa kale oo laga yaabaa inay kaalin ku yeeshaan hagaajinta tayada nolosha iyo yareynta khatarta cudurka dabaysha ee joogtada ah ( COPD ) iyo xaaladaha caafimaad ee kale. Kadib markaad hubiso dhakhtarkaaga, tixgeli liiska soo socda ee superfoods marka xigta ee aad tagto dukaanka raashinka.
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Khudaarta CagaaranKhabiiradu waxay isku raaceen in cunidda qoryaha dhagaxyada midabada leh ay caawin karaan ilaalinta caafimaadkaaga. Muxuu yahay midabku waa inuu sameeyaa? Khudaarta cagaaran (iyo miraha, iyo sidoo kale) waxay ku jiraan maaddooyinka dhirta oo hodan ah oo la yiraahdo phytochemicals kuwaas oo ka caawiya jidhka in ay ka takhalusaan xagjirnimada bilaashka ah. Xaglo lacag la'aan ah waxay sababi karaan waxyeelo unugyadaada iyo unugyadaada waxayna u horseedi karaan jirro joogto ah.
Sida laga soo xigtay Machadka Maraykanka ee Cilmi-baarista Kansarka, khudaarta soo socota waxay ku jiraan phytochemicals kuwaas oo soo jiidanaya dareenka ugu caansan:
- Brokoli
- Karootada
- Yaanyada la kariyey
- Cagaarka cagaaran
- Baradhada macaan
- Meelaha jiilaalka
- Sprouts Brussels
- Khudaarta cagaaran ee cagaaran
Ogow: Khudaarta qaarkood (sida cagaarka caleenta ah) waa in laga fogaadaa haddii aad ku jirto dhiig-yare. Waxaa intaa dheer, khudaarta qaarkood waxay keeni karaan xanaaq iyo gaas taasoo xoojin karta dhibaatooyinka neefsashada . U hubso inaad kala hadashid arimahaan bixiyahaaga daryeel caafimaad kahor intaadan sameynin wax isbedel ah oo ku yimaada cuntadaada.
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Miro, Qurux badan oo midab lehMiro, gaar ahaan kuwa sare ee antioxidants iyo phytochemicals, ayaa la aaminsan yahay in ay leeyihiin saameyn difaac ah oo sanbabada ah waxaana lala xiriiriyay halista hoose ee dhimashada COPD. Dhab ahaantii, hal daraasad ayaa soo jeedinaysa in kordhinta tirada miro aad isticmaashid 100 garaam (qiyaastii hal adeeg) maalin lala xiriiriyo 24% khatarta dhimashada COPD .
Ka dooro liistada midhaha leh ee soo socda:
- Tufaax
- Kiimiko
- Miraha Citrus (liin, faashad)
- Berry
- Kirayga
- Mantaraha
- Cantaloupe
- Qaraha
- Canab
- Diirka miraha citrus
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Shaaha Madow Shaah madow waxay ka kooban tahay alkolada alkolada xanthin taas oo ka soo baxa kiniiniga daawada ee daawada . Theophylline waa bronchodilator oo loo isticmaalo daaweynta COPD kaas oo gacan ka geysanaya in la furo hawo-mareenka hawada oo uu yareeyo xanuunka . Daraasaduhu waxay soo jeedinayaan in qaadashada sare ee shaaha madow ay bixin karto saameyn difaac ah oo ku wajahan horumarinta COPD.
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Waxyaabaha SoyaInkastoo cilmi baaris dheeraad ah loo baahan yahay si loo xaqiijiyo xiriirka iyo saamaynta xiriirka, daraasaduhu waxay soo jeedinayaan in isticmaalka dheeraadka ah ee badeecadda soya laga yaabo inuu ka faa'iidaysto COPD iyadoo la wanaajinayo howlgabka sanbabka, yareynta neefsashada iyo yareynta qufac waxtar leh. Waxa kale oo ay yareyn kartaa halista ah in uu ku dhaco COPD . Intaa waxaa dheer, flavonoids cuntooyinka soy waxaa laga yaabaa inay yeeshaan saameyn ka hortag ah sambabada, waxay suurtogal u tahay inay ilaaliyaan sigaar cabbayaasha khatarta tubaakada.
Ku dar waxyaalahan soo socda ee ku saabsan cuntadaada maalinlaha ah waxay kaa caawin doontaa bixinta caafimaadka ugu sareeya:
- Tofu
- Caano soy ah
- Natto
- Foosto Bean
- Edamame (soya la kariyey)
- Soy nuts
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FiberDaraasad lagu daabacay Jariidadda American Epidemology-ka oo ay ku jiraan in ka badan 111,000 oo ka qaybgalayaashu waxay ogaadeen in kuwa qaatay fiisaha ugu badan ee fibreerka (gaar ahaan cereal fiber) ay hal saddexaad halis ugu jiraan in uu ku dhaco COPD marka loo eego kuwa cunay qadarka yar ee fiber. Fiber waxaa laga heli karaa miro, miro iyo khudrad.
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Omega-3 Acid Fatty AcidsCOPD waxaa lagu gartaa, qayb ahaan, xanuun joojiyaha joogtada ah ee sanbabada. Cilmi baaris ayaa soo jeedinaysa in cunto cunno ah oo ku jirta dufanka omega-3 ay ka ilaalin karto sambabada caabuqa dabaysha, taas oo ka ilaalineysa saameynta halista ah ee sigaarka. Omega-3 fatty acids ayaa sidoo kale laga yaabaa inay gacan ka geysato hagaajinta calaamadaha COPD .
Tixgeli qaar ka mid ah cuntooyinka soo socda, kuwaas oo lagu buuxiyo qudaarta omega-3, cuntadaada maalinlaha ah:
- Kalluun shidaal ah (salmon, galley, tuna, mackerel, sardines)
- Cabbiridda saliidda (canola, kalluunka, iyo soybean)
- Miro (walaaqyo, habeyn)
- Karkari
- Soyaayada
FIIRO GAAR AH: Liiska kor ku xusan ee superfoods waxaa loola jeedaa inay ku siiyaan doorashooyin cunto oo laga yaabo inay ka faa'iideystaan ​​caafimaadkaaga. Ma aha in ay beddesho talobixin caafimaad oo ka timid bixiyaha xanaanada caafimaadkaaga ama qof takhasus leh oo diiwaansan.
Ilaha:
AICR. Phytochemicals: Dagaalayaasha Kansarka ee Cuntada Waan Cunnaa.
Aniwidyaningsih W, Varraso R, Cano N, Jidhka C. Saameynta Xaaladda Nafaqada ee jirka oo ku shaqeynaya Cudurka Cudurrada Xaddidan ee Dareemka ah iyo Sida Loogu Qalqaaliyo. Currin Clin Nut Maqnaansho Metap. 2008 Jul; 11 (4): 435-42.
Celik F, Topcu F. Cunsurrada Khatarta Nafaqada ee Horumarinta Cudurka Cudur-dilka ah ee Cudurka ah (COPD) ee Sigaar-cabayaasha. Clin Nutr. 2006 Dec; 25 (6): 955-61.
Hirayama F. et. al. Isticmaalka Soy iyo Khatarta COPD iyo Calaamadaha Neefsashada: Daraasad Xakamaynta Kansarka ee Japan. Respir Res. 2009 Jun 26; 10: 56.
Matsuyama W., MD, Ph.D. et. al. Saameynada Omega-3 Cudurka COPD ee Cudurka Cudurka ee Cudurka Dabaysha (Polytechnic Factory). CHEST Bishii Disembar 2005. 128 maya. 6 3817-3827.
Qorshayaasha M, Alvarez J, et. al. Taageerada Nafaqada iyo Tayada Nolosha ee Cudurka Daacuunka ee Waayeelka ah (COPD). Clin Nutr. 2005 Jun; 24 (3): 433-41. Epub 2005 Apr 21.
Varraso R. et. al. Daraasad Qarsoodi ah oo Fibreeriyada Cuntada ah iyo Khatarta Cudurrada Xanuunka ah ee Cudurrada Xanuunka ah ee Haweenka iyo Ragga. Am. J. Epidemiol. (2010) 171 (7): 776-784.
Walaal, IC, et. al. Cunto iyo 20-Sano Sano Badan Cudurka Cudurka Cudurrada ah ee Ragga ah ee Ragga Dhexe ka yimid Saddex Dal oo Yurub ah. Joornaalka Yurub ee Nafaqeynta Caafimaadka (2002) 56, 638-643.