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Zakudya zambiri zamtundu wa phytochemical zimaphatikizidwa mwachilengedwe ndi kuwawa kwakukulu komwe kumazichotsa pamndandanda wazakudya zabwino. Kusiyana kumeneku kumapangidwa chifukwa cha zokonda komanso zosowa zaumoyo nthawi zina kumabweretsa kusowa kwa michere yofunikira yomwe imapezeka kwambiri muzakudya zowawa kwambiri.
Kukoma kowawa kwa zakudya zodyera sikuwonetsa kupezeka kwa zakumwa zoledzeretsa, koma kupezeka kwa ma phytochemicals opindulitsa okhala ndi mphamvu za antioxidative. Kafukufuku wina adati ena mwa ma flavonoid mumitengo ya citrus, ma isoflavones mu soya, phenols mu tiyi, vinyo wofiira ndi chokoleti ndi ma glucosinolates m'masamba a cruciferous, ndiye chifukwa chakulawa kwowawa kwa zakudya izi. [1]
Zakudya zofunikira zimathandiza kupewa matenda osiyanasiyana, kuphatikiza matenda ashuga omwe amapezeka mwa anthu pafupifupi 463 miliyoni (20-79 zaka) padziko lonse lapansi. Komabe, chinthu chomvetsa chisoni chodya zakudya zowawa ndikuti, amadya mozama anthu kapena amabisidwa ndi zotsekemera ndimakampani azakudya kuti kukoma kwawo kusakhale kowawa komanso kosasangalatsa.
Pochita kuti zakudya izi zikhale zabwino kwambiri ndikuvomerezedwa ndi makasitomala, zakudya zabwinozo nthawi zambiri zimawonongeka kapena kuchepetsedwa. Akatswiri akuwonetsa kuti anthu ayenera kudziwitsidwa zaumoyo wa zakudya zowawa ndipo ayenera kulimbikitsidwa kuti asinthe malingaliro awo asanapange zokonda zawo.
Munkhaniyi tikambirana zakudya zopatsa thanzi komanso zodyedwa zomwe zitha kuthandiza kuchepetsa shuga m'magazi mwa ashuga. Onani.
1. Vwende Wowawa (Karela)
Vwende owawa, omwe amadziwika kuti karela kapena mphonda wowawa, amadya kwambiri anthu ashuga aku Asia, India, South America, East Africa ndi Caribbean. Ili ndi zochitika zabwino zotsutsana ndi matenda ashuga komanso hypolipidemic, zomwe sizimangothandiza kuthana ndi magulu a shuga komanso zimachedwetsa zovuta za matenda ashuga. [ziwiri]
2. Masamba a curry
Ndi chakudya china chowawa chomwe chimathandizira kutsitsa shuga m'magazi mwachangu. Malinga ndi kafukufuku, masamba a curry amatha kuthandizira kuchepetsa kusala kudya komanso kudya pambuyo pamagazi mkati mwa masiku 15-30. [3]
3. Tiyi wobiriwira
Kafukufuku wina adati makatekini omwe ali mu tiyi wobiriwira ali ndi mphamvu zowononga ma antioxidant zomwe zimathandiza kwambiri pakuchepetsa shuga m'magazi mwa odwala matenda ashuga. Kumwa tiyi nthawi yayitali kumathandizira kuchepetsa ngozi ya matenda ashuga komanso zovuta zina monga insulin kusazindikira. [4]
4. Wood apulo
Kafukufuku akuti apulo wamatabwa, yemwenso amadziwika kuti bael, amateteza kapamba ndipo amathandizira kupewa kuwonongeka komwe kumachitika chifukwa cha streptozotocin m'maselo am'misempha ya kapamba. Kuwongolera zipatso nthawi zonse kwa masiku 14 kumatha kuthandizira kukhazikika kwa shuga mwa anthu odwala matenda ashuga kwambiri. [5]
5. Chidole
Magawo onse amawu monga masamba, maluwa, mbewu ndi zimayambira ali ndi kuthekera kwakukulu kotsutsa matenda ashuga. Izi ndichifukwa chakupezeka kwa ma polyphenols monga flavonoids, phenolic acid ndi quercetin omwe amatsimikizira kutsika kwa ma glucose mthupi. [6]
6. Aloe vera
Alo vera yaiwisi amakoma pafupifupi mowawitsa ndimanenedwe a acidic koma okoma. Kafukufuku wasonyeza kuti aloe vera imatha kuthandizira kukulitsa kuchuluka kwa glycemic mu prediabetics komanso kwa anthu omwe ali ndi matenda amtundu wa 2. [7]
7. Mafuta a maolivi owonjezera
Mafuta owonjezera a maolivi ali ndi ma phytochemicals enieni okhala ndi thanzi labwino komanso kulawa kowawa. Zakudya zopangidwa ndi mafuta zimapangitsa kuti shuga azikhala wocheperako pambuyo podya. [8]
8. Mbewu za Fenugreek
Fenugreek ili ndi zotsatira zotsutsana ndi matenda ashuga - kafukufuku wasonyeza kuti mbewu ya fenugreek ikaperekedwa yokha kapena kuphatikiza mankhwala ena osagwirizana ndi matenda ashuga monga metformin, imatha kutsitsa glucose ndi cholesterol kwambiri. [9]
9. Arugula
Arugula, yemwenso amatchedwa saladi wouluka, ndi masamba obiriwira obiriwira ofanana ndi sipinachi. Mafuta a ethanol ndi mafuta omwe amapezeka mu veggie amakhala ndi zotsutsana ndi matenda ashuga ndipo amathandizira kutsitsa shuga ndikuletsa zovuta za hyperglycemia ndi insulin kukana. [10]
10. Cranberries
Kafukufuku wasonyeza kuti ma cranberries akawonjezeredwa pachakudya chamafuta ambiri chitha kuthandiza kukweza kukwera kwa shuga. Izi ndichifukwa cha chipatso cha antioxidant komanso anti-inflammatory. [khumi ndi chimodzi]
11. Dandelion amadyera
Masamba a Dandelion amatanthauza masamba a dandelion chomera omwe amadziwika bwino chifukwa cha maluwa ake achikaso owala. Dandelion imakhala ndi mankhwala osakanikirana omwe amadziwika kuti ndi otetezeka ku matenda a shuga. Komanso, anti-inflammatory and antioxidative properties of dandelion amadyera amateteza kapamba kuti asawonongeke ndi oxidative. [12]
12. Mbewu za Sesame
Kugwiritsa ntchito nthangala za zitsamba kapena til kumakhudzana ndikuwonjezeka kwa ma enzymatic ndi nonenzymatic antioxidants ndikuchepetsa zipsinjo zopanikizika. Itha kugwiritsidwa ntchito ngati chakudya chogwira ntchito kuti muchepetse magawo a shuga mwa anthu omwe ali ndi matenda amtundu wa 2. [13]
13. Katsabola
Malinga ndi kafukufuku, kasamalidwe ka mbewu za katsabola ndi masamba atha kuthandiza kuchepetsa shuga ndi mafuta m'thupi mwa odwala matenda ashuga. Kukhalapo kwa phenolic proanthocyanidins ndi flavonoids mu katsabola kumakhala ndi zinthu za antioxidant zomwe zimayambitsa matenda a shuga. [14]
14. Masamba a makangaza
Masamba a makangaza ndi owawa koma magawo opatsa thanzi kwambiri pamtengowo. Amakhala ndi polyphenols ambiri monga flavonoids, tannins, phenolic acid ndi alkaloids ndi lignans. Kafukufuku wasonyeza kuti tsamba la makangaza lingathandize kuchepetsa kuthamanga kwa magazi m'magazi ndikuwongolera matenda ashuga. [khumi ndi zisanu]
