Awoodaha Kansarka-Kicinta ee Kansarka ah ee Mafsiyadaada ugu Wanaagsan
Xeerbeegtu weli way ka baxaysaa haddii ay haystaan ama ayan haysan wax badan oo miro ah maalin kasta waxay yareyn doontaa halista kansarka naaska ama ay ku dhacaan dib u soo noqosho . Laakiin, shaki kuma jiro in miro, gaar ahaan miraha cusub, ay u wanaagsan tahay caafimaadkaaga.
Gargaarka Caafimaadka
Miraha waxay ku timaadaa midabyo kala duwan, qaabab, iyo dhadhan. Booqo suuqa beertaada ee xaafaddaada, miro furan, ama dukaanka raashinka, oo cab cabirada kala duwan, qurxinta, iyo rabbo.
Kala soocista miraha ku filan si ay u helaan hal koob iyo badh koob maalintiiba ayaa kaa caawineysa yaraynta khatarta cudurada joogtada ah iyo kansarka, sida ay sheegayso USDA. Xitaa in ka badan, cunto caafimaad leh oo ay ku jiraan xulasho hodan ah oo miraha iyo khudaarta ah ayaa ka caawiya inuu kaa qaado xanuunka wadnaha, cadaadiska dhiigga oo sareeya, nooca 2aad ee sonkorowga , dhagxaanta kalyaha, iyo sidoo kale kansarrada afka, caloosha iyo xiidmaha.
Khabiiradu waxay noo sheegaan in doorashada miraha aan cunno ay noqon karto mid sahlan oo sahlan. Si fudud u dooro midabada midabada. Midabada qoto dheer ee miraha kala duwan (iyo sidoo kale khudaarta) ayaa badanaa lagu bixiyaa xeryahooda oo laga yaabo inay ka hortagaan kansarka.
Nafaqooyinka
Miraha waxay leeyihiin faa'iidooyin cunto oo badan. Waxay ku jiraan fiyuusta cuntada, fayladaha, antioxidants, folic acid iyo fitamiin C. Waxay sidoo kale ku yar yihiin baruurta, kalooriyada, iyo sodium. Ha ka werwerin inaad kor u qaaddo kolestaroolkaaga haddii aad cuni lahayd miro-ma laha wax. Si gaar ah, qaybaha caafimaadka leh ee miro waxaa ka mid ah:
- Fiber diirran: Miraha cusub iyo kuwa la qalajiyey ayaa ah ilo wanaagsan oo fiyuusta cuntada ah. Intaad kudageyso salad-cuna qabatada saliida ah, waxaad hoos u dhigeysaa kolestaroolkaaga, yareeynta khatarta cudurka wadnaha, iyo hannaanka dheef-shiidkaagu ku faraxsan yahay. Fiber laga bilaabo miro waxay kaa caawineysaa yareynta calool- goyska iyo laf-dhabarka markaad ku siineyso dareen buuxa oo kaa caawiya inaad yareyso qorraxda.
- Foolooyinka: Dufan qurub ama isku ururi liin iyo in aad ka neefsato aroosyada dhirta-calyada ah waa xayawaanno aromatic leh oo ku dhaca saliida lagama maarmaanka ah ee miraha. Faa'iidooyinka kama joogsadaan carada weyn, inkastoo, astaamaha ay leeyihiin hanti aad u adag oo leh antiseptic iyo bakteeriyada bakteeriyada. Xeryahooda karsan waxay u dhaqmi karaan kicinta dareen-kiciyaha iyo kicinta habdhiska difaaca.
- Antioxidants: Antioxidants waa xayiraadyo xayiraya ama yaraynaysa dhaawacyada oksidida ee ay sababaan xagjiriin lacag la'aan ah , taas oo ka hortageysa dhaawaca unugyada. Antioxidants waxay gacan ka geysan kartaa kor u qaadista caafimaadka wanaagsan ee wadnahaaga, maskaxda, iyo indhaha adoo sii yareeya habka da'da dabiiciga ah.
- Folic acid: Folic acid, ama folate, waxay lagama maarmaan u tahay soo saarida unugyada dhiigga cas, oo qaada ogsijiinka jirka oo dhan. Unugyadaasi waxay sidoo kale ka saaraan waxyaabaha qashinka ka soo baxa unugyada. Haweenka uurka leh iyo dumarka uurka leh ee ku jira saddexda bilood ee ugu horreeya ee uurka waxay u baahan yihiin daawo ku filan oo folate ah. Cunista miraha iyo khudradda ee ku badan folate, ama qaadashada dheecaan folic acid, waxay kaa caawineysaa yareynta khatarta ilmahaaga halista ah cilladaha neefsashada ee nuucyada, spina bifida, iyo lafdhabarta marka ay koriinayaan ilmo-galeenkaaga.
- Potassium: Waxaad ka qaadan kartaa potassium sida buuxinta, laakiin waa xiiso badan in lagu raaxaysto dhadhanka miraha in ay ku badan tahay potassium, sida muuska, maraqyada, fersken la qalajiyey iyo abrikot, kantaloupe, iyo khudradda honeydew. Khudradda furuutka ah iyo casiir liin leh sidoo kale waa ilo wanaagsan oo potassium ah. Mirahaasi waxay kaa caawin karaan in cadaadiska dhiiggaaga ku hayo meel caafimaad leh. Tallaalka electrolyte ee potassium wuxuu ka caawiyaa murqahaaga in uu caafimaad qabto adoo ilaalinaya heerarka dareeraha wanaagsan iyo caawimaadda dheef-shiid kiimikaadkaaga.
- Faytamiin C: Aan kaliya ku jirin liisaska ama miraha kale ee citruska ah, fitamiin C ayaa muhiim u ah dhammaan unugyada jidhkaaga. Faytamiin C wuxuu caawiyaa koritaanka iyo dayactirka unugyada, wuxuu caawiyaa bogsashada iyo nabarrada, wuxuuna ilaaliyaa ilkahaaga iyo ciridkaaga caafimaad.
Miro awood leh
Marka lagu daro nafaqooyinka kor ku xusan, miro badan ayaa laga yaabaa inay door ka ciyaaraan ka hortagga kansarka ama daaweynta iyada oo loo marayo:
- Saameynada Phenolic: Xeryaha khatarta ah ee dabiiciga ah ayaa la eegay kansarka muddo dheer labadoodaba labadoodaba waxa ay saameyn ku yeeshaan kansarka (dhimista kansarka) iyo saamaynta daweynta kemotherabi (kansarka). Xeryahanadan waxay u muuqdaan inay saameyn toos ah ku yeelanayaan horumarka wareegga unugyada, iyo noocyo badan oo ah xeryahooda phenolic ayaa la ogaaday in la joojiyo kororka (koritaanka) ee kansarrada qaarkood.
- Sababtoo ah firfircoonida antioksidan: Sababtoo ah cadaadiska oksidku wuxuu keeni karaa waxyeelo ku yimaadda qalabka hidde ee unugyada keena horumarinta kansarka, miraha leh ficilo firfircooni ah ayaa laga yaabaa inuu door ka qaato dhimista khatarta. Daraasado badan ayaa ogaaday in halista kansarku guud ahaan hoos u dhacdo dadka isticmaala miraha badan. Maaddaama ay jiraan siyaabo badan oo kala duwan oo loo adeegsado antioxidants, ma ogaanno dhab ahaan doorka daweynta kansarka waqtigaan.
- Saameynaha fayraska: Miro badan ayaa u muuqda in ay leeyihiin firfircooni wax-qabad ah (korriin kicin ) oo ka soo horjeeda dhowr nooc oo unugyada kansarka ah.
| Phenolic Saameyn | Waxqabadka Antioxidant | Ka-hortagga dabka * Awooda |
| Cranberry | Cranberry | Cranberry |
| Apple | Apple | Lemon |
| Red Grapes | Red Grapes | Apple |
| Strawberry, Blueberry, Raspberry | Strawberry, Blueberry, Raspberry | Strawberry, Blueberry, Raspberry |
| Abuurka | Digaag | Red Grapes |
| Banana | Lemon | Banana |
| Digaag | Ku'saabsan | Gratefruit |
| Lemon | Banana | Digaag |
| Orange | Orange | |
| Ku'saabsan | Gratefruit | |
| Gratefruit | Abuurka | * Ka hortagga faafidda unugyada malignantiga ah |
Cunista Miraha
Si aad u hesho faa'iidooyinka ugu badan ee kansarka ee miro-khudradda, cun cun cusub. Waxay noqon kartaa miro dhan ama waxaad isku dayi kartaa in la jarjarey ama la jarjarey. Miraha cusub waxay leeyihiin faa'iidooyinka caafimaad ee ugu sarreeya, gaar ahaan fiber-ka.
Haddii aad u baahan tahay wax ka sahlan miro cusub, isku day midhaha horay loo jaray ee ku dhex jira gasacadaha ama dhalooyinka iyaga oo aan lahayn sonkor dheeraad ah . Miraha la qalajiyey waa la qaadi karo waxaana laga heli karaa noocyada kala duwan ee dukaamada cuntada.
Miraha barafaysan ayaa lagu hayn karaa gacanta waxaana loo isticmaalaa suntan, dhirta, ama kaabayaasha. Khudaarta cagaarka ah oo la kariyey, khaasatan khudradda qasacadaysan iyo dhalooyinka, waxay leeyihiin wax yar ama aan lahayn fiyuus, laakiin weli way faa'iideysanayaan.
Ereyga
Miraha ma aha oo kaliya dhadhan fiican, laakiin ku xir fowdo xoog leh labadaba cuntooyinka yareyn kara halista aad ugu jirto kansarka naaska iyo cuntooyinka laga yaabo in la joojiyo koritaanka buro horay u joogta. Halkii aad dooran lahayd miraha khaas ah, si kastaba ha ahaatee, inta badan waa in la baro, xulashada noocyo badan oo kala duwan oo miraha ah ee cuntadaada waa kharashka ugu fiican ee ku wareegsan. ( Mid ka mid ah mooyee suurtagal maaha inay tahay mashiinka maaddaama ay jiraan warar is khilaafsan oo ku saabsan haddii ay kordhin karto halista kansarka naasaha.)
> Ilo:
> Jafari, S., Saeidnia, S., iyo M. Abdollah. Doorka Qalabka Fenikada ee Dabiiciga ah ee Kansarka Kansarka Kala-wareegga wareegga wareegga. Farmasiyada Biotechnology ee hadda jira . 2014. 15 (4): 409-21.
> Li, F., Li, S., Li, H. et al. Hawlaha Antipolliferative ee Peels, Nullada iyo Noodaha 61 Miro. Wargeyska Cuntada Ganacsiga . 5 (3): 1298-1309.