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Ukutya okuninzi okune-phytochemical kudityaniswe ngokwendalo ngokukrakra okuphezulu okubabeka kuluhlu lokutya okukhethiweyo. Lo msantsa wenziwe ngenxa yokhetho kunye neemfuno zempilo ngamanye amaxesha zikhokelela kunqongophalo lwezakhamzimba ezibalulekileyo ezifumaneka kakhulu kwinto yokutya ekrakra.
Incasa ekrakra yokutya okutyikayo ayibonisi ubukho bezinto ezinxilisayo, kodwa ubukho be-phytochemicals eziluncedo ezineempawu ezinamandla zokulwa ne-antioxidative. Isifundo sithi ezinye i-flavonoids kwiziqhamo ze-citrus, isoflavones kwiimbotyi zesoya, i-phenols kwiti, iwayini ebomvu kunye netshokholethi kunye nee-glucosinolates kwimifuno ye-cruciferous, sesona sizathu sokungcamla okukrakra koku kutya. [1]
Izondlo eziyimfuneko zinceda ukuthintela uluhlu olubanzi lwezifo ezinganyangekiyo, kubandakanya neswekile exhaphakileyo kubantu abadala abazizigidi ezingama-463 (iminyaka engama-20-79) kwihlabathi liphela. Nangona kunjalo, into elusizi yokutya ukutya okukrakra kukuba, bayaphekwa ngabantu okanye bagqunywe ngeswiti ngamashishini okutya ukuze benze incasa yabo ingabi krakra kwaye ibe krwada.
Kwinkqubo yokwenza oku kutya kukhethwe ngakumbi kwaye kwamkelwe ngabathengi, imeko esempilweni yokutya ihlala ilahleka okanye incitshiswa. Iingcali zicebisa ukuba abantu mabaziswe izibonelelo zempilo zokutya okukrakra kwaye kufuneka bakhuthazwe ukuba batshintshe umbono wabo ngaphambi kokwenza ukhetho lwabo.
Kule nqaku, siza kuthetha ngokutya okunesondlo kunye nokutya okukrakra okunokunceda ukunciphisa iswekile yegazi kubantu abaneswekile. Thatha ujongo.
1. Imelon ekrakra (uKarela)
I-melon melon, eyaziwa ngokuba yi-karela okanye umhlana okrakra, isetyenziswa kakhulu ngabantu abaneswekile e-Asiya, eIndiya, eMzantsi Melika, eMpuma Afrika naseCaribbean. Inemisebenzi echasene nesifo seswekile kunye ne-hypolipidemic, enganeli kunceda ukulawula amanqanaba eswekile kodwa inokulibazisa iingxaki zesifo seswekile. [Mbini]
2. Amagqabi ekhari
Zezinye izinto ezikrakra zokutya ezinesakhono sokunciphisa amanqanaba eswekile yegazi ngesantya esikhawulezayo. Ngokutsho kwesifundo, amagqabi e-curry anokunceda ukuzila ukutya okuncinci kunye nasemva kokutya amanqanaba eswekile yegazi kwiintsuku ezili-15 ukuya kwezi-30. [3]
3. Iti eluhlaza
Uphononongo luthi iikatekini ekwiti eluhlaza zinamandla okulwa ne-antioxidant adlala indima enkulu ekwehliseni amanqanaba eswekile egazini kubantu abaneswekile. Ukusetyenziswa kwexesha elide leti kunokunceda ukunciphisa umngcipheko wesifo seswekile kunye nokuphazamiseka okunxulumene nokukhubazeka kwe-insulin. [4]
4. Iapile yomthi
Uphononongo luthi iapile yomthi, ekwabizwa ngokuba yi-bael, ineziphumo zokukhusela kwi-pancreas kwaye inokunceda ukuthintela umonakalo obangelwe yi-streptozotocin kwiiseli zesipancreatic islet. Ukulawulwa kwesiqhamo rhoqo kwiintsuku ezili-14 kunokunceda ukuzinzisa amanqanaba eswekile kubantu abanesifo seswekile. [5]
5. Igqudu
Onke amalungu egubu njengamagqabi, iintyatyambo, iimbewu kunye neziqu zinamandla okulwa isifo seswekile. Oku kungenxa yobukho be-polyphenols ezinje nge-flavonoids, ii-phenolic acid kunye nequercetin eziqinisekisa ukuthoba amanqanaba eglucose emzimbeni. [6]
6. Ikhala vera
I-aloe vera ekrwada incasa phantse ukuba krakra nge-tinge ye-asidi kodwa incasa emnandi. Isifundo sibonisile ukuba i-aloe vera inokunceda ukuphucula amanqanaba e-glycemic kwii-prediabetics kunye nabantu abane-2 yeswekile. [7]
7. I-oli yomnquma engaphezulu kwentombi
Ioyile yomnquma eyongezelelweyo eyintombi inee-phytochemicals ezithile ezineepropathi ezisempilweni kunye nencasa ekrakra ekrakra. Ukutya okulungiselelwe ioyile kuhlala kunokubangela ukunyuka kweswekile encinci emva kokutya. [8]
8. Imbewu yeFenugreek
I-Fenugreek ineziphumo ezichasene neswekile- isifundo sibonisile ukuba xa imbewu yefenugreek inikwa yodwa okanye idityaniswe nezinye iziyobisi ezichasene neswekile ezinje nge-metformin, inokuhlisa iswekile kunye namanqanaba e-cholesterol ukuya kuthi ga kwinqanaba elikhulu. [9]
9. Arugula
IArugula, ekwabizwa ngokuba yi-rocked salad, yimifuno eluhlaza enamagqabi efana nespinatshi. I-ethanol kunye ne-fatty acids kwi-veggie inefuthe le-antidiabetic kwaye inokunceda ukuthoba amanqanaba eswekile kunye nokuthintela ukubakho kwe-hyperglycemia kunye nokuxhathisa kwe-insulin. [10]
10. Cranberries
Isifundo sibonisile ukuba xa ii-cranberries zongezwa kwisidlo esinamafutha aphezulu kunokunceda ukulawula ukunyuka kweswekile yasemva. Oku kubangelwe sisiqhamo esine-antioxidant ephezulu kunye nokuchasana nokudumba. [Shumi elinanye]
11. Imifuno yedandelion
Imifuno yedandelion ibhekisa kumagqabi esityalo se-dandelion esaziwa ngokubanzi ngentyatyambo yaso enkulu etyheli. I-Dandelion inezinto ezinamandla eziphilayo ezithathwa ngokuba zikhuselekile ukulawula isifo seswekile. Kwakhona iipropati ezichasayo ezichasayo kunye ne-antioxidative zemifuno ye-dandelion zikhusela i-pancreas kumonakalo we-oxidative. [12]
12. Imbewu yeSesame
Ukusetyenziswa kwembewu yesesame okanye i-til inxulumene nokwanda kwee-antioxidants ze-enzymatic kunye ne-nonenzymatic kunye nokunciphisa amanqaku okucinezeleka kwe-oxidative. Ingasetyenziselwa njengokutya okusebenzayo ukulawula amanqanaba eswekile kubantu abane-2 yeswekile. [13]
13. Dill
Ngokophando, ukulawulwa kwembewu yedill kunye namagqabi kunokunceda ukuthoba iswekile yeglucose kunye necholesterol kubantu abaneswekile. Ubukho be-phenolic proanthocyanidins kunye ne-flavonoids kwidill zinemisebenzi ye-antioxidant ejongene nefuthe layo lesifo seswekile. [14]
14. Ixolo leRharnate
Iipelisi zerharnate ziyakrakra kodwa ezona ndawo zinesiqhamo sesiqhamo. Ziqulathe inani elikhulu polyphenols ezifana flavonoids, tannins, phenolic acid kunye alkaloids kunye lignans. Uphononongo lubonakalisile ukuba igromegranate peel inokunceda ukunciphisa amanqanaba eswekile yegazi kunye nokulawula isifo seswekile. [Shumi elinantlanu]
