Cov Tswv Yim Kho Kom Zoo Dua Kom Zoo Tshaj Plaws Rau Cov Mob Cancer thiab Heart Disease
Glucosinolates yog leej faj muaj cov khoom sib xyaws uas pom hauv cov khoom noj. Cov no yog cov zaub xws li zaub cob pob , Zaub pob hau , thiab lwm yam uas muaj tus yam ntxwv ntawm iab thiab pungent aroma.
Yog hais tias cov no yog hom khoom noj uas koj thawb rau hauv koj lub phaj, koj yuav ploj mus rau qee yam kev noj qab haus huv zoo. Dhau li tau ntim nrog cov vitamins, minerals, thiab fiber ntau, glucosinolate-muaj cov khoom noj muaj txiaj ntsig uas yuav pab tau zoo rau kev tiv thaiv kab mob loj xws li mob cancer.
Kev Tshawb Pom Lus Cov Lus Qhia
Thaum koj noj cov khoom noj khoom haus zoo li broccoli, cov glucosinolates muaj nyob rau hauv lawv tau tawg hauv lub tebchaw hu ua metabolites. Cov tshuaj metabolites yog cov khoom tshwm sim uas cuam tshuam rau kev ua haujlwm ntawm cov metabolism thiab ua rau cov kev muaj feem xyuam haum enzymatic.
Yog tias muaj glucosinolates, cov metabolites muaj cov tshuaj zoo li cov tshuaj tua kab mob thiab pab tiv thaiv kab mob, kab mob, thiab cov kab mob fungal hauv cov hnyuv thiab lwm qhov ntawm lub cev. Ntau cov kev tshawb fawb tsis ntev tas los kuj tau hais tias kev noj zaub mov nplua nuj nyob rau hauv cov khoom noj yuav txo qee qhov kev pheej hmoo ntawm qee cov qog nqaij hlav. Ntawm cov pov thawj:
- Xyoo 2009 kev tshuaj ntsuam xyuas los ntawm National Cancer Institute tau tshawb xyuas 31 kev tshawb xyuas epidemiological hauv kev koom tes ntawm cov kabmob cruciferous intake thiab mob ntsws cancer thiab txiav txim siab tias muaj tsawg kawg nkaus yuav txo tau qhov yuav kis tau los ntawm qhov chaw ntawm 17 feem pua mus rau 23 feem pua.
- Ib txoj kev tshawb fawb los ntawm Department of Epidemiology nyob rau hauv Lub Tsev Haujlwm Saib Xyuas Kev Tshuaj Kho Mob hauv Ltalis tau tshaj tawm tias qee qhov ntawm cov khoom noj khoom haus tau muaj ntawm 17 feem pua thiab 23 feem pua ntawm qhov kev pheej hmoo ntawm colon, thiab caj pas) mob qog nqaij hlav.
Muaj coob tus ntseeg tias qhov kev lag luam hauv indole-3-carbinol, uas tau tso tawm rau hauv lub cev thaum glucosinolate-muaj cov khoom noj uas noj tau, yuav yog qhov tseem ceeb rau cov nyhuv no.
Thaum tsis tshua muaj zog, lwm cov kev tshawb fawb tau pom tias cov khoom noj qab haus huv tej zaum yuav muab kev pab tiv thaiv tawm tsam kab mob xws li plawv nres thiab mob hlab ntsha tawg.
Raw vs. Siav Cruciferous Zaub
Yog tias koj noj ntau hom ntsuab tsaus, cov zaub nplooj ntsuab, koj twb tau txais glucosinolates hauv koj cov zaub mov. Cov qoob loo feem ntau pom muaj nyob rau ntawm cov khw muag khoom noj yog:
- Broccoli
- Cabbage
- Zaub pob qe
- Arugula
- Cauliflower
- Kale
- Bok choy
- Rutabaga
- Collard zaub ntsuab
- Radishes
- Mustard zaub ntsuab
- Horseradish
Nrog tau hais tias, kev noj haus tsis zoo ntawm cov khoom noj no tsis tas txhais tau hais tias koj tab tom tau zoo tshaj plaws glucosinolates. Qhov no yog vim hais tias ua noj lub zaub yuav txov tau ib qho enzyme, lub npe hu ua myrosinase, uas pab hloov glucosinates rau hauv cov metabolites. Thaum lub sij hawm no tsis tas muab cov txiaj ntsim ntawm kev noj cov khoom noj txom ncauj, nws tuaj yeem pab tsis tau, tab sis txo lawv lub zog.
(Ntawm qhov tod tes, cov zaub ua tau zoo tuaj yeem txhim kho lwm yam kev pab khoom noj haus uas tsis tau nrog glucosinolates.)
Txhawm rau noj cov khoom noj ntawm cov khoom noj txom ncauj, xav txog cov kev npaj ua hauv qab no :
- Cov kua txiv hmab txiv ntoo liab ncuav qab zib rau hauv ib qho khoom qab zib ntxiv rau xim thiab xim.
- Ceev nrooj blister ib tug neeg brussel sprout nplooj nyob rau hauv ib lub lauj kaub kub frying thiab toss lawv mus rau hauv ib tug zaub xam lav.
- Noj cov khaub ncaws tshiab es tsis txhob cia nws mus rau hauv kev qaub ncaug acidic (tom kawg ntawm qhov uas yog kev ua noj ua haus).
- Ceev nrooj do-frying bok choy los yog mustard zaub yuav pab khaws ntau ntawm cov khoom noj haus.
- Sim noj cov zaub ua pob nyoos, radish, thiab cov qoob loo raws li lub crudité nrog cov kua mis nyeem qaub.
- Finely grate tshiab horseradish nyob rau sab saum toj ntawm cov khoom noj es tsis siv cov kev npaj tiav los yog ntxiv nws nyob rau hauv lub sij hawm ua noj ua haus.
> Qhov chaw:
> Bosetti, C .; Filomeno, M .; Riso. P. li al. "Cruciferous zaub thiab mob cancer hauv lub network ntawm kev tshawb fawb kev tshawb fawb." Ann Oncol. 2012; 23 (8): 2198-203. DOI: 10.1093 / annonc / mdr604.
> Lam, T .; Gallicchio L .; Boyd, K. li al. "Cruciferous zaub noj thiab mob ntsws cancer yuav raug: ib qho kev ntsuam xyuas." Cancer Epidemiol Bio Prev. 200; 18 (1): 184-95. DOI: 10.1158 / 1055-9965.EPI-08-0710.
> Pollack, R. "Cov nyhuv ntawm cov nplooj ntsuab thiab cov khoom noj qab haus huv ntawm cov kab mob hauv cov kab mob plawv: Ib qho kev ntsuas." JRSM Cardiovasc Dis . 2016; 5: 2048004016661435. DOI: 10.1177 / 2048004016661435.