5 chikafu chinodzivirira kubva kune gomarara reprostate

Zvemukati

• 1. Tomato: lycopene
• 2. Nzungu dzeBrazil: selenium
• 3. Cruciferous Vegetables: sulforaphane
• 4. Green tii: isoflavones uye polyphenols
• 5. Hove: omega-3

Zvikafu zvinoratidzwa kudzivirira gomarara reprostate ndezviya zvine lycopene, senge matomatisi nemapapaya, uye izvo zvine fiber uye antioxidants, zvakaita semichero, miriwo, mhodzi nenzungu, izvo zvinofanirwa kudyiwa nguva nenguva kuti zvikwanise kuita mukudzivirira.

Kenza yeprostate inokanganisa zvakanyanya varume vanopfuura makumi mana uye nhoroondo yemhuri yekenza, uye inosanganisirwa nechikafu chakazara muzvikafu zvakagadziriswa senge chikafu chinokurumidza, uye nyama dzakadai soseji nesoseji, semuenzaniso.

Tarisa vhidhiyo inotaura nezvenyaya iyi:

1. Tomato: lycopene

Madomasi ndicho chikafu chakapfuma muLycopene, chinovaka muviri chine simba re antioxidant rekudzivirira maseru eprostate pakushanduka kunokuvadza, senge kuwanda kusingadzorwe kunoitika mukukura kwemota. Mukuwedzera pakudzivirira kenza, lycopene inoshandawo nekudzikisa (yakaipa) LDL cholesterol uye kudzivirira muviri kubva kuzvirwere zvemoyo, sekurwadziwa kwemoyo.

Huwandu hweLycopene iyo inofanirwa kudyiwa kudzivirira cancer ndeye 35 mg pazuva, iyo yakaenzana nemadomasi gumi nemaviri kana 230 ml yetamato yakabviswa. Ichi chikafu chinowanikwa kana chikafu chichiiswa kumatunhu akakwirira, ndosaka muto wemadomasi uine lycopene yakawanda kudarika madomasi matsva. Kunze kwemadomasi nemidziyo yavo, zvimwe zvekudya zvine hupfumi muLycopene guava, papaya, cherry uye visi.

2. Nzungu dzeBrazil: selenium

Selenium imaminera anowanikwa kunyanya muBrazil nzungu uye ayo anobatsira kudzivirira cancer nekupinda mukufa kwakarongedzwa kwemasero, kuchitadzisa kubereka kwesero, kuita se antioxidant. Mukuwedzera kune chestnuts, inowanikwawo mune zvekudya zvakaita seupfu hwegorosi, zai yolk uye huku. Ona zvekudya zvine selenium.

3. Cruciferous Vegetables: sulforaphane

Cruciferous miriwo yakadai se broccoli, cauliflower, kabichi, zvinomera zveBrussels uye kare zvakapfuma mune zvinovaka muviri sulforaphane uye indole-3-carbinol, zvinovaka muviri zvine antioxidant mhedzisiro uye zvinokurudzira kufa kwakarongedzwa kwemasero eprostate, kudzivirira kuwedzera kwavo mumatumbu.

4. Green tii: isoflavones uye polyphenols

Isoflavones uye polyphenols vane antioxidant, antiproliferative uye inosimudzira yakarongedzwa sero kufa, inozivikanwa seapoptosis.

Pamusoro peiyo girini tii, izvi zvinovaka muviri zvinowanikwawo mumichero yakawanda nemiriwo, soya bhinzi newaini tsvuku.

5. Hove: omega-3

Omega-3 imhando yemafuta akanaka anoita seanorwisa-kupisa uye antioxidant, inovandudza hutano hwesero uye kudzivirira zvirwere zvakaita segomarara nezvinetso zvemwoyo. Iyo iripo muhove dzemvura yemunyu salmon, tuna uye sardines, pamwe nezvikafu zvakaita seflakisi uye chia.

Pamwe pamwe nekuwedzera kudyiwa kwemichero, miriwo uye girini tii, zvakakoshawo kudzikisa kudyiwa kwemafuta akazara, ayo aripo kunyanya mune tsvuku nyama, bhekoni, masoseji akadai soseji, sausage uye ham, chikafu chekutenga uye zvine mafuta ane chikafu chakakwirisa, senge lasagna uye pizza dzakaomeswa nechando.

Pamusoro pechikafu, zvakakosha kuve neongororo yekudzivirira gomarara reprostate nachiremba wezveurwere uye kuziva zviratidzo zvekutanga zvechirwere ichi, kuitira kuti chikwanise kuzivikanwa pachine nguva. Tarisa uone mune inotevera vhidhiyo iyo bvunzo inofanira kuitwa: