Yidla amakhowa ukukhusela ukugula ngengqondo

ukutya amakhowa ukukhusela ukugula ngengqondo

Amakhowa athathwa njengokutya okuphezulu okuhlala kuzisa iindaba ezilungileyo. IPenicillin, eyafunyanwa nguAlexander Fleming ngowe-1929, yaliguqula icandelo lezamayeza. Iphuma kumngundo iPenicillium, ipenicillin kudala inconywa njengeyeza lokubulala iintsholongwane kwixesha lethu. Ngelishwa, ukusetyenziswa ngokugqithisileyo kweli chiza kukhokelele ekwandeni kokunganyangeki kwebhaktiriya, nto leyo eyenza kube nzima ukulwa nosulelo. Kuye kwafunyaniswa ukuba Ukutya amakhowa kunokuthintela ukugula ngengqondo.

Ngoko ke, kweli nqaku siza kukuxelela ukubaluleka kokutya amakhowa ukukhusela izifo zengqondo.

IiMacrofungi

izidlo eziphezulu

IMacrofungi, eyaziwa ngokuba ngamakhowa okanye amakhowa atyiwayo, Ziyintlobo zamakhowa ezinokufumaneka zombini phezulu nangaphantsi komhlaba. Ezi zinto ziphilayo zinomtsalane zinomzimba owahlukileyo, obonakalayo odla ngokuvunwa kwaye wonwabele njengokutya. Uphononongo olupapashwe kwi 'Journal of Affective Disorders' lunika ukukhanya okutsha kwimpembelelo entle yamakhowa kwimpilo-ntle yengqondo.

I-FAO inika ingxelo yokuba kukho malunga newaka lamakhowa alungele ukutyiwa. Ukwindla kujongwa eSpain lelona xesha lokuqokelela kwaye ukonwabele obu bumnandi bugqwesileyo ngendlela entsha, nangona ungawafumana amakhowa akhule unyaka wonke.

Amakhowa, ahlala enganakwa, anembali ende yokusetyenziswa kunye nokusetyenziswa kweyeza, njengoko kuphawulwe yiHarvard TH School of Public Health. Amakhowa afana ne-Bell axabiswa kakhulu ngabasebenzi bezonyango zendabuko kunye nesintu ngenxa yokuhlanjululwa kwabo kunye nokuphilisa. Ngelixa ziphantsi kweekhalori kunye namafutha, amakhowa nawo abonelela ngesixa esifanelekileyo sefiber kunye nezondlo ezahlukeneyo.. Nangona kunjalo, eyona nto ibenza babe nomdla ngokwenene ziikhompawundi zabo zezityalo ezingenazo izondlo, ezifana ne-polysaccharides, i-polyphenols kunye ne-carotenoids.

Iingenelo zokutya amakhowa

ukubaluleka kokutya amakhowa

Izifundo ezininzi kwiiseli kunye nezilwanyana zibonise i-antioxidant kunye ne-anti-inflammatory effects of these compounds. Ukongeza, abapheki bawonga amakhowa ngokukwazi kwabo ukonyusa iincasa kunye nokwenza incasa etyebileyo, enencasa eyaziwa ngokuba yi-umami, ngenxa yobukho be-glutamate, i-amino acid efumaneka kwinyama, intlanzi, itshizi kunye neesuphu ezibilayo. Kubalulekile ukuba uqaphele ukuba amakhowa awahlelwanga njengemifuno; Ziyintlobo ethile ye-mushroom equkethe i-ergosterol, into efana nesakhiwo kwi-cholesterol yezilwanyana. Okubangel 'umdla kukuba, xa ibonakaliswe kukukhanya kwe-ultraviolet, i-ergosterol inokuguqulwa ibe yi-vitamin D.

Amakhowa abonisa inkangeleko eyahlukahlukeneyo, nangona ngokuqhelekileyo ibonakaliswe ngesiqu, ikepusi engqukuva enenyama, kunye neegill ezibekwe phantsi kwekepusi. ITshayina neUnited States ziphakathi kwezona ndawo zihamba phambili ngokuvelisa amakhowa. La makhowa asebenza njengomthombo oxabisekileyo woku:

  • Iivithamini ze-B ziquka i-B2, i-B3, i-folate kunye ne-B5.
  • Vitamin D
  • Selenium
  • ICopper
  • Potaziyam

Enye yeenzuzo eziphawulekayo zamakhowa ngamandla awo okulwa nomhlaza, njengoko kuchazwe kwiphephancwadi elithi 'Advances in Nutrition', ngelixa linciphisa umngcipheko wokufa kwangaphambi kwexesha. Ukongezelela, baye bafumanisa ukuba banefuthe elihle kwi-microbiota, njengoko kugxininiswe luhlalutyo olubanzi olupapashwe 'kwi-International Journal of Molecular Sciences'.

Yidla amakhowa ukukhusela ukugula ngengqondo

ukuphucula impilo ngamakhowa

Uphononongo oluqhutywe kwiYunivesithi yaseSingapore, olubandakanya abathathi-nxaxheba be-663 abaneminyaka engama-60 ubudala, lubonise ukuba amakhowa angadlala indima ekunciphiseni ukuhla kwengqondo. Kuphando olwahlukileyo, abaphandi kwiSikolo sezoNyango sasePennsylvania bavavanya iirekhodi zokutya kunye nempilo yengqondo yabantu abadala baseMelika abangaphezu kwe-24.000 phakathi kwe-2005 kunye ne-2016.

Iziphumo zabo zibonise ukuba Abantu abongeza amakhowa ekutyeni kwabo babengenakufane babe nokudandatheka. Esi siphumo esiluncedo sibangelwa ubukho be-ergothioneine, i-antioxidant efumaneka kumakhowa ekhusela umonakalo weselula kunye nezicubu. Uphando oluninzi luye lwabonisa ukuba amakhowa ayakwazi ukuthintela ukuphazamiseka kwengqondo ezahlukahlukeneyo, njenge-schizophrenia, i-bipolar disorder kunye nokudandatheka.

Umphandi okhokelayo, u-Djibril Ba, wachaza ukuba i-fungi, ngakumbi ezimhlophe, zingumthombo obalaseleyo we-ergothioneine, i-amino acid abantu abangenakuyivelisa ngokwemvelo. I-Ergothioneine yaziwa ngeepropathi zayo zokuchasa ukudumba kwaye inokunceda ukunciphisa umngcipheko woxinzelelo lwe-oxidative, nto leyo enokunciphisa iimpawu zokudakumba. Ukongeza kwi-ergothioneine, amakhowa amhlophe aqulethe i-potassium, ekukholelwa ukuba ineempembelelo zokunciphisa ixhala.

Olunye uhlobo oludliwayo, i-lion's mane, lufunyenwe lukhuthaza ukuveliswa kwezinto ezikhulayo ze-nerve, ezinokuthi zibe negalelo ekuthinteleni ukuphazamiseka kwe-neuropsychiatric ezifana nokudakumba. Abaphandi baqaphele ukuba ukusetyenziswa kwamakhowa kwakuxhaphake kakhulu phakathi kweekholeji ezifundiswayo, abafazi abamhlophe abangewona amaSpanishi. Umyinge weminyaka yabathathi-nxaxheba ekwenziwa uhlolisiso kubo yiminyaka engama-45, kwaye uninzi yayingabantu abamhlophe abangengabo abemi baseSpain.

Emva kokuthathela ingqalelo izinto ezahlukeneyo ezinje nge-sociodemographics, imiba emikhulu yomngcipheko, izifo, amayeza kunye nezinye izinto zokutya, abaphandi babone unxibelelwano olubalulekileyo phakathi kokusetyenziswa kwamakhowa kunye namazinga aphantsi okudakumba. Nangona kunjalo, Abafumananga nzuzo eyongezelelweyo ehambelana nokuthathwa kwamakhowa aphezulu.

Ukuphuculwa kwempilo

Olu phononongo lunegalelo kwikhathalogu eyandayo yeenzuzo zempilo ezinokubakho ezinxulumene nokusetyenziswa kwamakhowa. Ngomzamo wokuhlola izicwangciso ezinokuthi zinciphise umngcipheko wokudakumba, iqela lophando lenze uhlalutyo lwesibini. Injongo yabo yayikukumisela ukuba ukutshintshwa kwesidlo semihla ngemihla senyama ebomvu okanye esetyenzisiweyo kunye nokukhonza okulinganayo kwamakhowa kunokuba nefuthe elihle. Nangona kunjalo, iziphumo azizange zibonise unxulumano olubalulekileyo phakathi kolu tshintsho lokutya kunye nokunciphisa amathuba okudakumba.

Kubekho ukunqongophala kophando malunga nokunxibelelana phakathi kokusetyenziswa kwamakhowa kunye nemeko yempilo yengqondo ekhankanywe ngasentla, kunye Uninzi lwamaphononongo lubandakanya ulingo lwezonyango olunabathathi-nxaxheba abangaphantsi kwe-100. Nangona kunjalo, olu phononongo lugxininisa ukubaluleka okunokubakho kokubandakanya amakhowa kwizenzo zeklinikhi kunye nezempilo yoluntu ukunciphisa uxinzelelo kunye nokuthintela ezinye izifo.

Abaphandi baqaphela imida ethile enokuthi iqwalaselwe kuphando lwexesha elizayo. Ngokomzekelo, idatha ayizange inike iinkcukacha ezithile malunga neentlobo zamakhowa ezidliwayo, okwenza kube nzima ukumisela imiphumo yeentlobo zomntu ngamnye ekudakaleni. Ukongeza, abaphandi baxhomekeke kwiikhowudi zokutya ezikhutshwe liSebe lezoLimo laseMelika ukuvavanya ukutya, nto leyo esenokuba ikhokelele ekuhleleni ngendlela engeyiyo okanye ekurekhodweni okungachanekanga kwamangenelo athile.

Ndiyathemba ukuba ngolu lwazi unokufunda ngakumbi malunga nokubaluleka kokutya amakhowa ukuze ugweme izifo zengqondo.