Iyo Yakachena Gumi neshanu: 15 Zvekudya Izvo Zvakadzika MuPesticides

Zvemukati

• 1. Avocado
• 2. Chibage Chinonaka
• 3. Chinanazi
• 4. Kabichi
• 5. Hanyanisi
• 6. Pezi Yakatonhorera
• 7. Papaya
• 8. Asparagasi
• 9. Mango
• 10. Bhinzi
• 11. Honeydew Melon
• 12. Kiwi
• 13. Cantaloupe
• 14. Koliflower
• 15. Broccoli
• Icho Chinokosha

Zvibereko zvakajairika nemiriwo zvinowanzove nemarara emushonga wezvipembenene - kunyangwe mushure mekusuka nekuzvisvuura.

Nekudaro, zvisaririra zvinowanzo kunge zviri pazasi pemiganhu yakatarwa neUS Environmental Protection Agency (EPA) (1).

Zvakadaro, kuratidzwa kwenguva yakareba kune zvidiki zvezvipembenene zvinogona kutungamira kumatambudziko ehutano, kusanganisira kuwedzera njodzi yemamwe magomarara uye matambudziko ekubereka (,).

Rondedzero yegore negore Yakachena Gumi neshanu ™ - yakaburitswa neEnvironmental Working Group (EWG) - inotara michero nemiriwo zvakaderera mumasara emushonga wezvipembenene, kunyanya zvichibva pakuyedzwa kweUSDA.

Kugadzira rondedzero, iyo EWG inoongorora makumi mana neshanu, michero isiri yemichero uye miriwo, kusanganisira zvinhu zvakasimwa muUS uye zvinotengeswa kunze kwenyika (4)

Chinzvimbo chechinhu chimwe nechimwe chinoratidza zvibodzwa zvakabatanidzwa kubva kunhanhatu nzira dzakasiyana dzekuverenga kusvibiswa kwemushonga (5).

Hechino 2018 Yakachena Gumi neshanu runyorwa - kutanga neiyo shoma mishonga yekuuraya zvipuka.

1. Avocado

Ichi chibereko chine hutano, chakakora chakarova nzvimbo yekutanga nhamba yechinhu chidiki chemushonga wezvipembenene wakashatiswa (6).

Apo iyo USDA yakaedza mazana matatu emakotapeya, mashoma pane 1% aive nemishonga yekuuraya zvipuka - uye yeavo vane masara, mhando imwe chete yemushonga wezvipembenene yakawanikwa (7).

Ramba uchifunga kuti chikafu chinogadzirirwa pamberi peongororo, senge nekushambidza kana kuzvidhonza. Sezvo ganda rakakora remakotapeya rinowanzo svuurwa, mazhinji ayo mishonga yezvipembenene anobviswa isati yadyiwa (1, 8).

Avocados akapfuma mune hutano monounsaturated mafuta uye yakanaka sosi ye fiber, folate uye mavitamini C uye K (9).

Pfupiso Avocados ane mashoma mishonga yekuuraya zvipuka. Nekuda kwechimwe chikamu kune yavo gobvu peel, vashoma pane 1% yeavocado akaedzwa aive nechero mishonga yekuuraya zvipuka.

2. Chibage Chinonaka

Chisingasviki 2% chechibage chinotapira chakatemwa - kusanganisira chibage pamuguri uye tsanga dzakaomeswa nechando - dzaive nemarara emushonga wezvipembenene (6, 10).

Nekudaro, chinzvimbo ichi hachi sanganise nemarara eglyphosate, inozivikanwawo seRoundup, mushonga unokakavara wemushonga uyo chibage chakashandurwa nemajini kuramba. Iyo FDA ichangotanga kuyedza chibage cheglyphosate masara (10, 11).

Angangoita 8% yezviyo zvinotapira - uye huwandu hwesisitimu yemunda wechibage inoshandiswa mune zvakagadziriswa chikafu - inokura kubva kune genetically modified (GM) mbeu (5, 12).

Kana iwe uri kuyedza kudzivisa GM chikafu uye glyphosate, tenga organic zvigadzirwa zvechibage, izvo zvisingabvumirwe kugadziriswa genetiki kana kumwayiwa neglyphosate.

Pfupiso Chibage chinotapira kazhinji chakaderera mumushonga wezvipembenene uye zvinoita nyore nyore runyorwa rweWEGG. Zvisinei, kuongorora uku hakuna kuyedza mishonga inouraya zvipfukuto glyphosate, iyo inoshandiswa pazvirimwa zvechibage zvakauchikwa.

3. Chinanazi

Mune bvunzo dzepineapples mazana matatu, makumi mapfumbamwe muzana akange asina masara emushonga wezvipembenene - nekuda kwechikamu paganda ravo gobvu, risingadye rinopa dziviriro yechisikigo (6, 13).

Sezvineiwo, iyo EWG haina kufunga nezve kusvibiswa kwenzvimbo kubva kune mishonga yekuuraya zvipuka inoshandiswa kukura uyu muchero unopisa.

Semuenzaniso, mishonga yekuuraya zvipuka kubva kuminda yeminanazi kuCosta Rica yakasvibisa mvura yekunwa, kuuraya hove uye kwakapa hutano kuvarimi (,).

Naizvozvo, organic pineapple - ingave nyowani, chando kana makedheni - inogona kukosha kutenga kukurudzira dzimwe nzira dzekurima dzakagadzikana.

Pfupiso Ganda repineapple rakakora rinobatsira kudzikisira kusvibiswa kwemushonga wepanyama wemuchero. Zvakadaro, mishonga yekuuraya zvipuka inoshandiswa kukura chinanazi inogona kusvibisa mvura nekukuvadza hove, saka kutenga organic kunokurudzira kurima kwakanaka.

4. Kabichi

Inenge 86% yemakabichi akatorwa akange asina masara emushonga wezvipembenene, uye chete 0,3% yakaratidza inopfuura imwechete mhando yezvipembenene (6, 16).

Sezvo kabichi ichigadzira macompound anonzi glucosinolates anodzivirira zvipembenene zvinokuvadza, uyu murivo wecruciferous unoda kupfapfaidzwa kudiki. Izvi zvakafanana zvinomera zvinogona kubatsira kudzivirira cancer (,).

Kabichi zvakare yakakwira mavitamini C uye K, ichipa 54% uye 85% yeReferensi Yekudyiwa Kwezuva Nezuva (RDI) pa 1 mukombe (89 gramu) yemashizha akachekwa, akasvibira, zvichiteerana (19).

Pfupiso Kabichi ndeyemushonga unouraya zvipembenene une makomputa anodzivirira kubva kuzvipembenene uye anogona kudzikisira njodzi yako yekenza.

5. Hanyanisi

Masara emushonga wezvipembenene akaonekwa pane isingasviki gumi muzana eanyanisi akateedzerwa, akaongororwa mushure mekubviswa kweganda rekunze (6, 7, 8).

Kunyangwe zvakadaro, pane zvimwe zvikonzero iwe zvaungade kufunga nezve kutenga organic manyanisi. Mune ongororo yemakore matanhatu, makemikari hanyanisi aive anosvika makumi maviri muzana% mu flavonols - makomputa anogona kuchengetedza hutano hwemwoyo - pane akura zvakajairika (,).

Izvi zvinogona kuve nekuti kurima-kushaya mishonga yekuuraya zvipuka kunokurudzira zvirimwa kukudziridza yavo yavo yavo yekuzvidzivirira makemikari - kusanganisira flavonols - kurwisa zvipembenene nezvimwe zvipuka ().

Pfupiso Kunyangwe isingasviki gumi muzana yeaiiii yakaedzwa yakaratidza masara emushonga wezvipembenene, ungangoda kusarudza organic. Organic anyanisi inowanzo kuve yakakwira mumoyo-unodzivirira flavonols kupfuura iwo akura zvakajairwa.

6. Pezi Yakatonhorera

Inenge makumi masere muzana emazai anotonhorera akaomeswa echando akange asina masara emushonga wezvipembenene (6, 23).

Bvisa peas, zvisinei, haina kuwana zvibodzwa zvakare. Nzizi dzinobvarurwa dzakasimwa muUS dzinoverengerwa semuriwo wakachena wechi20, nepoza dzinotengwa kunze kwenyika dzinotariswa seyegumi nemana wemiriwo wakashatiswa wemushonga (4).

Aya masheya ehurume episi peas ari pakati nekuda kwekuyedza iyo yose pod - sezvo mapudzi anodyiwa anowanzo kudyiwa nepod. Kune rimwe divi, mapea anotapira akaedzwa mushure mekukandwa. Iyo podhi inogona kuburitswa yakanangana nemishonga yekuuraya zvipuka uye nekudaro inogona kunge yakasvibiswa (8).

Nyemba dzinotapira sosi yakanaka yefaibha uye sosi yakanaka yevhitamini A, C uye K (24).

Pfupiso Mazhinji mapizi anotonhorera echando haachengetedze masarasara emushonga. Nekudaro, snap peas - ayo anowanzo kudyiwa akazara - ari akakwirira mumasara emushonga wezvipembenene.

7. Papaya

Inenge makumi masere muzana epapaas akaedzwa akange asina anowanikwa masara emushonga, zvichibva pakuongorora chete nyama - kwete ganda nembeu. Ganda rinobatsira kuchengetedza nyama kubva kuzvipembenene (6, 7, 8).

Sezvineiwo, ruzhinji rwepapai dzeHawaii dzakagadziridzwa kuti dzidzivirire hutachiona hunogona kuparadza chirimwa. Kana iwe uchida kudzivirira GM chikafu, sarudza organic (, 26).

Papaya sosi huru yevhitamini C, inopa 144% yeiyo RDI mune 1 mukombe (140 gramu) cubed. Ichowo chitubu chakanaka chefibre, vitamini A uye folate (27).

Pfupiso Inenge makumi masere kubva muzana emapapai akasununguka kubva kuzvipembenene zvemushonga. Zvisinei, mapapai mazhinji anogadziriswa, saka kana zvirizvo zvinonetsa, sarudza organic.

8. Asparagasi

Inenge 90% yeasparagus yakaongororwa yakanga isina mishonga yekuuraya zvipuka (6).

Ramba uchifunga kuti asparagus yakaedzwa mushure mehuni, pazasi masendimita mashanu epfumo abviswa uye chikamu chinodyiwa chakashambidzwa pasi pemvura yepombi kwemasekondi 15-20, ndokuzoburitswa (6, 8, 28).

Asparagus inochengetera enzyme iyo inogona kubatsira kuputsa malathion, mushonga unouraya zvipembenene unowanzoshandiswa kurwisa zvipembenene zvinorwisa muriwo. Iyi tsika inogona kudzora masara emushonga wezvipembenene paasparagus ().

Muriwo unozivikanwa wakasvibirira unoitawo sosi yakanaka ye fiber, folate uye mavitamini A, C uye K (30).

Pfupiso Iyo yakawanda kwazvo yeasparagus sampuli yakanga isina zviyero zvakaenzana zvemushonga wezvipembenene. Asparagus ine enzyme iyo inogona kubatsira kuputsa mimwe mishonga yekuuraya zvipuka.

9. Mango

Pamakumi matatu nemakumi matatu nematanhatu emamote sampuli, 78% yakanga isina zviyero zvemupukanana zvakaenzana. Ichi chibereko chinotonhora, chinotapira chakaedzwa nepepuru yacho mushure mekuchenesa pasi pemvura yepombi uye kudhonza (6, 8, 28).

Thiabendazole ndiyo yaive mishonga inouraya zvipembenene mumango ine utachiona. Iyi kemikari yekurima inoonekwa seine chepfu pamadosi epamusoro, asi zvakasara zvakawanikwa pamuchero uyu zvaive zvakadzikira uye pazasi pemuganhu weEPA (28, 31).

Imwe kapu (165 gramu) yemango inozvirumbidza 76% yeRDI yevhitamini C uye 25% yeRDI yevhitamini A (beta-carotene), iyo inopa nyama iyo inopenya ruvara rweorenji (32).

Pfupiso Inenge makumi masere muzana emamango anga akasununguka kubva kumasarasara emishonga inouraya zvipembenene, uye mushonga unouraya zvipembenene waive pasi pemuganhu weEPA.

10. Bhinzi

Dzinosvika makumi manomwe neshanu muzana emazai emazai akatorwa akange asina masara emushonga wezvipembenene, uye hapana anopfuura matatu mishonga yezvipembenene yakaonekwa kune avo vane zvisaririra. Mazai anotanga kugezwa nemvura kwemasekondi gumi nemashanu, ndokuzoburitswa (6, 8, 33).

Mazai anotapurwa nezvakawanda zvezvipembenene zvakafanana nemadomasi, ayo ari mumhuri yeNightshade. Zvakadaro, madomasi ari nhamba yegumi muEWG's Dirty Dozen ™ runyorwa rwezvigadzirwa zvine utachiona hwakanyanya, izvo zvinogona kunge zvichikonzerwa neganda ravo rakatetepa (4).

Shiraplant ine munyama unogadzira chinoita chikuru chikafu chikuru kune vanodya nyama. Edza kucheka svikiro repakati nepakati muzvidimbu zvakakora, bhurasha zvishoma nemafuta emuorivhi, kusasa nezvinonhuwira uye grill kuti ugadzire burgers isina nyama.

Pfupiso Pedyo ne75% yemazai akaongororwa aive asina masara emushonga wezvipembenene, kunyangwe hazvo iwo masampuli akaedzwa nepeel.

11. Honeydew Melon

Iyo yakakora rind yeuchi hwehuchi vise inodzivirira kubva kuzvipembenene. Inenge makumi mashanu kubva muzana (50%) yehuchi mavise akatorwa sampuli akange asina masarasara emishonga (6).

Pakati peavo vane zvisaririra, hapana anopfuura mana emishonga yekuuraya zvipuka uye zvigadzirwa zvavo zvekuparara zvakaonekwa (6).

Honeydew inorongedza 53% yeiyo RDI yevhitamini C mune 1 mukombe (177 gramu) yemavonon bhora. Ichowo sosi yakanaka ye potassium uye yakanyorovera kwazvo mvura, sezvo iine mvura inosvika 90% (34).

Pfupiso Inenge hafu yemavise ehuchi akaedzwa aive akasununguka kubva kumasarasara emushonga wezvipembenene, uye avo vane masara havana mhando dzinopfuura ina dzakasiyana.

12. Kiwi

Kunyangwe iwe uchikwanisa kusvuura ganda rakashata re kiwi, zvinodyiwa - tisingataure yakanaka sosi ye fiber. Naizvozvo, iyo kiwis sampled yakashambidzwa asi isina kuvezwa (8).

Mukuwongorora, makumi matanhatu neshanu muzana e kiwis anga asina masarasara emishonga inouraya zvipembenene. Pakati peavo vane zvisaririra, anosvika matanhatu matanhatu emishonga yekuuraya zvipuka akaonekwa. Mukupesana, sitirobheri - idzo dzinobata nzvimbo yekutanga munzvimbo mune yakasviba gumi nemaviri - yaive nemasara kubva kuzvipembenene gumi zvakasiyana (4, 6).

Kunze kwefibre, kiwi is stellar source of vitamin C - supplying 177% of the RDI in a only medium medium (76 gramu) (35).

Pfupiso Dzinenge 2/3 dzechiwis sampled dzakange dzisina zviyero zvinoyerwa zvezvipuka zvemushonga. Pakati peavo vane zvisaririra zvinoonekwa, mishonga inouraya mishonga inosvika mitanhatu yaivepo.

13. Cantaloupe

Pamakumi matatu nemakumi matatu nematanhatu emakantaloupes akaedzwa, pamusoro pe60% akange asina masara emushonga wezvipembenene, uye chete gumi muzana yevaya vane zvisaririra vaive nemhando inopfuura imwechete. Iyo mbichana gobvu inopa chengetedzo kubva kuzvipembenene (6, 7).

Nekudaro, mabhakitiriya anokuvadza anogona kusvibisa iyo cantaloupe rind uye kuendesa kunyama kana iwe uchicheka vise. Chibereko chakakangwa netambo uye yakaderera acid mazinga inoita kuti ive yakanaka kune mabhakitiriya ().

Kubatsira kubvisa mabhakitiriya - uye pamwe mamwe emishonga inouraya zvipembenene - unofanirwa kukwesha cantaloupe uye mamwe mavise nebrush yakachena yezvigadzirwa uye mvura yemupombi inotonhorera usati wadambura. Nguva dzose chengetedza mavise akachekwa mufiriji kuti uderedze njodzi yekudya chepfu.

1-mukombe (177-gramu) unoshanda wecantaloupe unorongedza zvinopfuura zana muzana yeRDI kune ese mavitamini A (se beta-carotene) uye vhitamini C (37).

Pfupiso Vanopfuura makumi matanhatu muzana emakantaloupe akaedzwa akange asina zviyero zvekuyera zvezvipembenene. Gara uchigeza nekukwesha rind yecantaloupes usati wacheka - kwete chete kudzora zvisaririra zvemushonga asi zvakare kubvisa utachiona hunogona kukuvadza.

14. Koliflower

Kunze kwekuti 50% yemaculiflowers akaedzwa akange asina anowanikwa masara emushonga wezvipembenene, hapana yeavo vane masara aive nemishonga yekuuraya zvipuka inopfuura matatu (6, 7).

Iyo pesticide imidacloprid yakawanikwa ichikanganisa 30% yemaculiflower sampuli. Kunyangwe masosi emasaiti anga ari pazasi peiyo muganho weEPA, zvakakosha kuti uzive kuti imidacloprid nemishonga inouraya zvipembenene yakafanana yakabatana nekuderera kwenyuchi nenyuchi dzesango (7,,).

Sechetatu chezvekudya zvepasi rose zvinoenderana nekuchahwirwa nenyuchi uye zvimwe zvipembenene, kusarudza organic cauliflower kunogona kubatsira kutsigira kurima kune hushamwari (40).

Koliflower isosi huru yevhitamini C, kurongedza 77% yeiyo RDI pa1 mukombe (100 gramu) yemavara florets (41).

Pamusoro pezvo, cauliflower uye imwe cruciferous miriwo ine hupfumi mumiti yezvirimwa iyo inobatsira kudzikisa kuzvimba uye inogona kudzora njodzi yako yekenza uye chirwere chemwoyo ().

Pfupiso Inenge hafu yemacoliflowers akatorwa akange asina mishonga yekuuraya zvipuka. Zvakadaro, mushonga unobatanidza zvipembenene unogona kukuvadza nyuchi, idzo dzakakosha pakuita mukume mukume kwezvirimwa zvekudya. Naizvozvo, organic cauliflower ndiyo sarudzo yakangwara pane nharaunda.

15. Broccoli

Pamazana manomwe nemakumi maviri neshanu eiyi yemuchinjikwa yemuriwo, ingangoita 70% yanga isina masara emushonga wezvipembenene. Zvakare, chete 18% yeavo vane masara vaive neinopfuura imwechete mishonga yekuuraya zvipuka (6, 43).

Broccoli haina kunetswa nezvipembenene zvakawanda semimwe miriwo nekuti inoburitsa imwechete mishonga inodzivisa zvipembenene - glucosinolates - sekabichi. Mazhinji emishonga yekuuraya zvipuka anoshandiswa ku broccoli inouraya fungus nemasora pane zvipembenene (, 43).

Kufanana nemimwe miriwo inouraya, broccoli yakapfuma mumakomponi emiti ayo anobatsira kudzora kuzvimba uye njodzi yekenza. Iyo zvakare yakakwira vhitamini C uye vhitamini K, ichipa 135% uye 116% yeiyo RDI mune 1 mukombe (91 gramu) yemaruva maruva, zvichiteerana (, 44).

Pfupiso Inenge 70% yemasampuli sampuli anga asina marara emushonga wezvipembenene, muchidimbu nekuti iwo miriwo ine yavo pachezvayo inodzinga zvipembenene.

Icho Chinokosha

Kana bhajeti yako ichiita kuti zvive zvakaoma kutenga zvigadzirwa zve organic asi iwe une hanya nekuratidzwa kwemushonga wezvipembenene, iyo EWG Yakachena Gumi neshanu yakanaka sarudzo dzakakura pamusangano pamwe nehutachiona hwehutachiona hwakaderera.

Kuedzwa kwezvibereko zvakatengeswa muUS zvinoratidza kuti Yakachena Gumi neshanu - inosanganisira avocado, kabichi, hanyanisi, mango, kiwi uye broccoli - kazhinji zvine zvishoma kana zvisingawanikwe masara emushonga. Pamusoro pezvo, zvisaririra izvi zviri mukati memiganhu yeEPA.

Iwe unogona kuwedzera kudzikisira kusvibiswa kwemushonga wako nekushambidza zvigadzirwa zvako pasi pemvura inoyerera kwemaminitsi makumi maviri, wobva wadhiza (45).

Zvakadaro, mimwe mishonga inouraya zvipembenene inopinza mukati memichero nemiriwo, saka haugone kubvisa kusvibiswa zvachose.

Ramba uchifunga kuti EWG inokurudzira vanhu vanogona kutenga zvigadzirwa zve organic kuti vatenge iyo, sezvo mishonga yezvipembenene inogona kukuvadza nharaunda uye inogona kuisa njodzi dzehutano dzisinganetsi.