Kudya kwakaringana kunokurudzirwa nemasangano mazhinji ehutano kwakaderera mumafuta, kwakakwira mufiber, uye kunosanganisira kugara uchinwa miriwo, michero, chingwa chezviyo, mupunga, uye pasta. World Health Organization inokurudzira kudya zvinosvika mazana mana magiramu emichero nemiriwo zuva nezuva, kusanganisira magiramu makumi matatu ebhinzi, nzungu uye zviyo. Izvi zvinowanzodyarwa nezvirimwa zvinogara zvakaderera mumafuta, cholesterol uye soda, yakakwirira mu potassium, fiber uye mavitamini ane antioxidant properties (vitamini A, C uye E) uye phytochemicals. Vanhu vanotevera kudya kwakadaro havakwanisi kuva vanobatwa nezvirwere zvisingaperi - kenza uye chirwere chemwoyo. Zvidzidzo zvakawanda zvinosimbisa chokwadi chekuti kudyiwa kwezuva nezuva kwechikafu chekudyara kunoderedza mukana wekukura mazamu, colon uye mamwe marudzi akashata neoplasms. Ngozi yekenza inowanzoderedzwa ne50% kana kupfuura muvanhu vanodya zvakawanda zvemichero nemiriwo nguva dzose (mazuva ose) kana zvichienzaniswa nevanhu vanodya zvishomanana chete. Miti yakasiyana inogona kuchengetedza nhengo dzakasiyana uye nhengo dzemuviri. Semuenzaniso, kushandiswa kwemakarotsi nemashizha emashizha egirini kunodzivirira kenza yemapapu, nepo broccoli, senge cauliflower, inodzivirira pagomarara remudumbu. Kugara kudyiwa kwekabichi kwakaonekwa kunoderedza njodzi yegomarara remuura ne60-70%, nepo kushandisa hanyanisi negariki nguva dzose kunoderedza njodzi yegomarara remudumbu necolon ne50-60%. Kugara kunwa matomatisi nemastrawberries kunodzivirira kenza yeprostate. Masayendisiti akaona zvidyarwa zvingangoita makumi matatu neshanu zvine anti-gomarara. Zvirimwa zvine mhedzisiro yerudzi urwu zvinosanganisira ginger, garlic, licorice midzi, karoti, soya bhinzi, celery, coriander, parsnips, dill, hanyanisi, parsley. Zvimwe zvinomera zvine anti-cancer zvinosanganisira flax, cabbage, citrus fruit, turmeric, matomatisi, sweet pepper, oats, mupunga webrown, gorosi, bhari, mint, sage, rosemary, thyme, basil, melon, cucumber, michero yakasiyana-siyana. Masayendisiti akawana muzvigadzirwa izvi nhamba huru ye phytochemicals ine anti-cancer madhara. Izvi zvinobatsira zvinhu zvinodzivirira kwakasiyana metabolic uye mahomoni kukanganisa. Yakawanda flavonoids inowanikwa mumichero, miriwo, nzungu, zviyo uye ine zvipenyu zvipenyu zvinosimudzira hutano uye kuderedza njodzi yechirwere. Nokudaro, flavonoids inoshanda se antioxidants, kudzivirira cholesterol kubva pakushandurwa kuva oxides isina kuchengeteka, kudzivirira kuumbwa kweropa uye kurwisana nekuputika. Vanhu vanodya flavonoids yakawanda havakwanisi kufa nehosha yemwoyo (inenge 60%) uye sitiroko (inenge 70%) kupfuura vatengi vane zvishoma zveflavonoids. Vanhu vechiChinese vanogara vachidya chikafu chesoya vane mukana wakapetwa kaviri wekuwana gomarara remudumbu, remudumbu, rezamu, neremapapu sevanhu vekuChina vasinganyanyi kudya soya kana zvigadzirwa zvesoya. Soya bhinzi dzine mwero wakakwira wezvikamu zvakati wandei zvine mhedzisiro inorwisa gonza, kusanganisira zvinhu zvine huwandu hwakawanda hwe isoflavone, senge genistein, inova chikamu chesoya protein.
Hupfu hunowanikwa kubva mhodzi dzeflakisi hunopa zvigadzirwa zvekubheka nutty flavour, uye zvakare zvinowedzera zvinobatsira zvezvigadzirwa. Kuvapo kwemafuta eflakisi mukudya kunogona kuderedza huwandu hwecholesterol mumuviri nekuda kweiyo omega-3 fatty acids mavari. Flaxseeds ine anti-inflammatory effect uye inosimbisa immune system. Dzinoshandiswa kurapa ganda tibhii uye arthritis. Flaxseeds, pamwe nemhodzi yesame, inzvimbo dzakanakisa dzema lignans, ayo anoshandurwa mumatumbo kuita zvinhu zvine anti-cancer mhedzisiro. Aya e-extragen-like metabolites anokwanisa kusunga kune extragen receptors uye kudzivirira kukura kwekenza yemazamu yakakonzerwa ne extragen, yakafanana nekuita kwegenestein mu soy. Iyo yakawanda inopesana nekenza phytochemicals inowanikwa mumichero nemiriwo yakafanana neyo inowanikwa muzviyo uye nuts. Phytochemicals yakanyanyisa mubran uye kernel yezviyo, saka iyo inobatsira yezviyo inowedzerwa kana zviyo zvose zvichidyiwa. Nzungu uye zviyo zvine huwandu hwakakwana hwe toktrienols (mavhitamini eboka E ane simba antioxidant effect), iyo inodzivirira kukura kwemamota uye inokonzera kuderera kukuru kwecholesterol. Muto mutsvuku wemuzambiringa une huwandu hwakawanda hweflavonoids uye anthocyanin pigments inoshanda se antioxidants. Izvi zvinhu hazvibvumiri cholesterol kuti iite oxidize, kuderedza ropa lipids uye kudzivirira kuumbwa kweropa, nokudaro kudzivirira mwoyo. Huwandu hwakakwana hwetrans-resveratrol uye mamwe ma antioxidants anowanikwa mumazambiringa uye isina kuviriswa muto wemazambiringa, ayo anoonekwa seakachengeteka masosi pane waini tsvuku. Kugara kunwa mazambiringa akaomeswa (kwete asingasviki zana nemakumi mashanu magiramu kwemwedzi miviri) kunoderedza cholesterol muropa, kunojairisa ura uye kunoderedza njodzi yekenza yekoloni. Mukuwedzera kune fiber, mazambiringa akaomeswa ane phytochemically active tartaric acid.