A cikin 'yan shekarun nan, mahimmancin kula da salon rayuwa ya zama sananne sosai. Tare da karuwar sha'awar cin abinci da sanin yakamata da kuma neman ingantacciyar lafiya, mahaɗan da ke haɓaka lafiya daban-daban suna samun farin jini. Daga cikin su, sulforaphane ya fito fili a matsayin mai haɓaka lafiya. An samo shi daga kayan lambu na cruciferous kamar broccoli da farin kabeji, sulforaphane yana da fa'idodi iri-iri waɗanda zasu iya tasiri ga lafiyarmu gaba ɗaya.
Sulforaphane wani fili ne da ke faruwa a zahiri da ake samu a cikin wasu kayan lambu, musamman ma kayan lambu masu kaifi kamar broccoli, sprouts Brussels, kabeji da Kale. Nasa ne na dangin isothiocyanate phytochemicals kuma ana samunsa a cikin kayan lambu na cruciferous kamar broccoli, kabeji, Kale, da Brussels sprouts. Lokacin da muke cin waɗannan kayan lambu, wani enzyme mai suna myrosinase yana taimakawa wajen canza sulforaphane zuwa sulforaphane, wanda jikinmu zai iya ɗauka da amfani sosai.
Bincike ya nuna cewa sulforaphane na iya haɓaka tsarin kariya na halitta na jiki daga damuwa na oxidative ta hanyar kunna furotin da ake kira Nrf2. Wannan furotin yana aiki a matsayin babban mai kula da kwayoyin halittar antioxidant, yana haɓaka samar da enzymes waɗanda ke kawar da radicals kyauta da lalata abubuwa masu cutarwa. A yin haka, sulforaphane yana taimakawa kare kwayoyin mu da DNA daga lalacewa mai lalacewa, a ƙarshe yana rage haɗarin cututtuka na yau da kullum.
Fresh kayan lambu cruciferous:
Ma'auni na zinari don samun sulforaphane shine ta hanyar cin sabbin kayan lambu masu cruciferous. Don sakamako mafi kyau, yana da mahimmanci don haɓaka sakin sulforaphane ta hanyar shirya waɗannan kayan lambu da kyau. Yin haka ko sare kayan lambu da barin su zama na ƴan mintuna kafin dafa abinci ko cin su danye na iya kunna enzyme myrosinase, wanda ke ƙara samar da sulforaphane.
Broccoli sprouts:
Duk da yake duk kayan lambu na cruciferous sun ƙunshi sulforaphane, broccoli sprouts ne mai kyau tushen saboda da m taro na fili. A gaskiya ma, bincike ya nuna cewa broccoli sprouts na iya ƙunsar sau 50 fiye da sulforaphane fiye da balagagge shugabannin broccoli. Wadannan tsire-tsire masu laushi da dadi suna samar da sulforaphane mai sauƙin narkewa, yana mai da su babban ƙari ga salads, sandwiches ko smoothies.
Kari:
Abubuwan kari na Sulforaphane na iya zama madaidaicin madadin waɗanda ke da wahalar samun isassun kayan lambu masu cruciferous a cikin abincinsu. Waɗannan abubuwan kari sun ƙunshi nau'ikan nau'ikan sulforaphane, suna tabbatar da daidaiton ci na wannan fili mai fa'ida. Koyaya, yana da mahimmanci a zaɓi ƙarin ingantaccen inganci daga masana'anta masu daraja, saboda samfuran iri daban-daban na iya bambanta da inganci.
Hanyoyin dafa abinci:
Duk da yake kayan lambu masu ɗanɗano ko daɗaɗɗen dafaffe gabaɗaya gabaɗaya suna riƙe manyan matakan sulforaphane, hanyoyin dafa abinci iri-iri na iya riƙe adadi mai yawa na wannan fili. Yin tururi, yayyafawa, da soya kayan lambu masu kaifi su ne hanyoyin da za a bi don hana zafi da kuma asarar abubuwan gina jiki. A gefe guda, tafasa na iya haifar da ƙananan matakan sulforaphane.
1. Ƙarfin Antioxidant da Anti-inflammatory Properties
Ɗaya daga cikin abubuwan ban mamaki na sulforaphane shine ƙarfin maganin antioxidant da anti-inflammatory Properties. A matsayin antioxidant, yana taimakawa kare kwayoyin mu daga radicals masu cutarwa, waɗanda aka sani suna ba da gudummawa ga cututtuka na yau da kullun kamar cututtukan zuciya, ciwon daji da cututtukan neurodegenerative. Bugu da ƙari, sulforaphane kuma yana da tasirin anti-mai kumburi, yana rage haɗarin cututtukan da ke da alaƙa da kumburi.
2. Matsayin rigakafin ciwon daji
Binciken kimiyya mai zurfi ya nuna cewa sulforaphane na iya taka muhimmiyar rawa wajen rage hadarin ciwon daji. Wannan fili mai ƙarfi ya nuna ikonsa na hana haɓakar ƙwayoyin cutar kansa da hana haɓakar ƙwayar cuta. Sulforaphane yana haifar da detoxifying enzymes a cikin jikinmu, yana inganta kawar da carcinogens da yiwuwar rage ci gaban kwayoyin cutar kansa.
3. Yana Kara Lafiyar Zuciya
Tsayar da lafiyayyar zuciya yana da mahimmanci ga rayuwa mai tsayi da gamsarwa. An san Sulforaphane don inganta lafiyar zuciya ta hanyar rage yawan damuwa na oxidative, rage matakan cholesterol da inganta aikin jini. Bugu da ƙari, yana tallafawa ƙa'idodin hawan jini kuma yana rage haɗarin haɓakar plaque a cikin arteries, a ƙarshe yana rage haɗarin cututtukan zuciya.
4. Mai yuwuwar Neuroprotective
Yayin da fahimtarmu game da lafiyar kwakwalwa ke ci gaba da bunkasa, masu bincike suna binciko hanyoyin da za su bunkasa neuroprotection da kuma magance cututtukan neurodegenerative. Sulforaphane ya jawo hankali a cikin filin saboda yiwuwar tasirin neuroprotective. Bincike ya nuna cewa sulforaphane na iya taimakawa rage kumburi a cikin nama na kwakwalwa, inganta ci gaban neuron, da haɓaka aikin fahimi gabaɗaya. Ko da yake ana buƙatar ƙarin bincike, waɗannan binciken suna ba da dama mai kyau ga fannin lafiyar kwakwalwa.
5. Yiwuwar Detoxification da Lafiyar Hanta
Tsarin lalata jikin mu yana da mahimmanci don kiyaye lafiyar gaba ɗaya. Sulforaphane ya nuna alƙawarin tallafawa enzymes na detoxification na hanta, wanda ke taimakawa kawar da gubobi kuma yana iya hana lalacewar hanta. Ta hanyar kunna waɗannan enzymes, sulforaphane na iya taimakawa ga lafiyar gaba ɗaya da aikin hanta.
Kafin zurfafa cikin illolin illa, yana da mahimmanci a lura cewa sulforaphane gabaɗaya ana ɗaukar lafiya lokacin cinyewa cikin matsakaici. Yawancin bincike akan sulforaphane yana mai da hankali kan ingantaccen tasirin sa maimakon illarsa. Duk da haka, an ba da rahoton wasu abubuwan da za su iya haifar da lahani, ko da yake suna da wuya.
Ɗaya daga cikin abubuwan da aka fi sani da amfani da sulforaphane shine rashin jin daɗi na narkewa. Wasu mutane na iya samun ciwon ciki, kumburin ciki, ko iskar gas bayan cin abinci ko kari da ke dauke da wannan fili. Waɗannan alamun yawanci suna da sauƙi kuma suna tafiya da kansu ba tare da sa hannun likita ba. Duk da haka, idan rashin jin daɗi ya ci gaba ko ya zama mai tsanani, ana ba da shawara tare da ƙwararren kiwon lafiya.
Wani tasiri mai tasiri da ke hade da amfani da sulforaphane shine rashin lafiyar jiki. Ko da yake ba kasafai ba, wasu mutane na iya zama rashin lafiyar sulforaphane kuma su fuskanci alamun kamar itching, amya, ko kumburi. Idan kun fuskanci wasu alamun rashin lafiyan bayan cin abinci mai wadatar sulforaphane ko kari, ya kamata ku nemi kulawar likita nan da nan.
Hakanan, dole ne a yi taka tsantsan yayin shan babban allurai na sulforaphane. Wasu bincike sun nuna cewa manyan allurai masu yawa na iya tsoma baki tare da aikin thyroid, musamman a cikin mutanen da ke da cututtukan thyroid. Don haka, mutanen da ke fama da cututtukan thyroid yakamata suyi taka tsantsan kuma su nemi shawarar mai ba da lafiya kafin su haɗa sulforaphane a cikin abincin su.
Disclaimer: Wannan labarin don dalilai ne na bayanai kawai kuma bai kamata a yi la'akari da shawarar likita ba. Koyaushe tuntuɓi ƙwararrun kiwon lafiya kafin amfani da kowane kari ko canza tsarin kula da lafiyar ku.
Lokacin aikawa: Satumba-04-2023
