Kuderedza uremu, kuwedzera kurovedza muviri, kudya michero yakawanda nemiriwo, uye kudzivisa nyama zvinokurudzirwa senzira dzokuderedza ngozi yegomarara remuura nerectum. Kana zvasvika kune cancer, zvinhu zvine chekuita nehomoni uye kubereka mabasa zvine chekuita, asi chikafu uye mararamiro anoitawo basa. Kufutisa uye kushandiswa kwedoro kune ngozi kune vakadzi vane kenza yemazamu, nepo michero nemiriwo yakapfuma mufiber, phytochemicals uye antioxidant mavhitamini anoshanda mukudzivirira kurwisa kenza yemazamu. Kuderera kwevhitamini B12 (pazasi peimwe chikumbaridzo) kunowedzera njodzi yekenza yemazamu muvakadzi vanoenda kumwedzi. Ongororo dzakawanda dzinoratidza kuti kudya kwakaderera kwevhitamini D uye calcium kwakabatana nenjodzi yakawedzera yekenza yemazamu. Huwandu hwechirwere cheshuga huri kuwedzera munyika. Ongororo dzinoratidza kuti chikamu chinodarika makumi masere kubva muzana chechirwere cheshuga chinokonzerwa nekufuta uye kufutisa. Kuita muviri, kudya kwezviyo, uye michero yakawanda-fiber nemiriwo zvinogona kuderedza njodzi yechirwere cheshuga.
Kudya chikafu chisina mafuta akawanda kwave kuita mukurumbira mazuva ano sezvo vezvenhau vakasimudzira veruzhinji pfungwa yekuti chero mafuta anokanganisa utano. Zvisinei, mamwe masayendisiti haaoni kudya kwakaderera semafuta ane utano nokuti kudya kwakadaro kunogona kuwedzera triglycerides muropa uye kuderedza high-density lipoprotein cholesterol. Chikafu chine 30-36% mafuta hachina kukuvadza uye inovandudza kushanda kweiyo yemwoyo system, chero isu tiri kutaura nezve monounsaturated mafuta, anowanikwa, kunyanya, kubva nzungu uye nzungu ruomba. Ichi chikafu chinopa kuderedzwa kwe14% mu low-density lipoprotein cholesterol uye 13% kuderedza muropa triglycerides, nepo high-density lipoprotein cholesterol inoramba isingachinji. Vanhu vanodya huwandu hwakawanda hwezviyo zvakanatswa (muchimiro chepasita, chingwa, kana mupunga) vanoderedza njodzi yavo yegomarara remudumbu ne30-60%, zvichienzaniswa nevanhu vanodya huwandu hushoma hwezviyo zvakanatswa.
Soy, yakapfuma mune isoflavones, inoshanda zvakanyanya mukudzikisa njodzi yezamu nekenza yeprostate, osteoporosis, uye chirwere chemoyo. Kusarudza kudya kwakaderera-mafuta kunogona kunge kusina hutano nokuti mukaka wakaderera wesoya uye tofu hauna isoflavones yakakwana. Uyezve, kushandiswa kwemishonga inorwisa mabhakitiriya kune kukanganisa kwemetabolism ye isoflavones, saka kushandiswa nguva dzose kwemishonga inorwisa mabhakitiriya kunogona kukanganisa maitiro akanaka ekushandiswa kwesoya.
Muto wemuzambiringa unovandudza kutenderera kweropa ne6% uye unodzivirira yakaderera-density lipoprotein cholesterol kubva mukusvibiswa ne4%. Iyo flavonoids mumuto wemuzambiringa inoderedza tsika yekugwamba kweropa kuumba. Nokudaro, kushandiswa nguva dzose kwejisi remuzambiringa, rakapfuma mu phytochemicals, kunoderedza dambudziko rehutano hwemwoyo. Muto wemazambiringa, mupfungwa iyi, unoshanda kupfuura waini. Dietary antioxidants inoita basa rakakosha mukudzivirira kwezera-ane hukama nekatarakiti neoxidizing lipid mapuroteni mulenzi yeziso. Sipinachi, cauliflower, broccoli, nemimwe miriwo yemashizha yakapfuma mucarotenoid lutein inogona kuderedza njodzi yecataract.
Kufutisa kunoramba kuri denda revanhu. Kufutisa kunowedzera katatu njodzi yekenza yemuura. Kuekisesaiza kuri pakati nepakati kunovandudza hutano uye kunobatsira kubata uremu. Muvanhu vanoita maekisesaizi kwehafu yeawa kusvika kumaawa maviri kamwe chete pavhiki, BP inoderera nezvikamu zviviri kubva muzana, kurova kwemwoyo kunozorora nezvikamu zvitatu kubva muzana, uye uremu hwomuviri hunoderera nezvikamu zvitatu muzana. Iwe unogona kuwana mhedzisiro yakafanana nekufamba kana kuchovha bhasikoro kashanu pasvondo. Madzimai anogara achiita maekisesaizi haanyanyi kubatwa negomarara rezamu. Vakadzi vanoita avhareji yemaawa manomwe pasvondo vanoderedza njodzi yavo yegomarara rezamu ne20% kana zvichienzaniswa nevakadzi vanorarama hupenyu hwekugara. Vakadzi vanoita avhareji yemaminetsi makumi matatu pazuva vanodzikisa njodzi yegomarara rezamu ne30-10%. Kunyangwe kufamba kupfupi kana kuchovha bhasikoro kunoderedza njodzi yegomarara rezamu sezvakangoita sekusimbisa maekisesaizi. Zvokudya zveprotein zvakakwirira zvakadai seZone kudya uye kudya kweAtkins zvinokurudzirwa zvakanyanya munhau. Vanhu vanoramba vachikwezvwa nemaitiro ekurapa anomutsa mubvunzo akadai se“kucheneswa kwecolon”. Kushandiswa kwenguva refu kwe "kuchenesa" kunowanzo tungamira mukupererwa nemvura, syncope uye electrolyte abnormalities, uye pakupedzisira kusashanda kwekoloni. Zvisinei, vamwe vanhu vanofunga kuti nguva nenguva vanoda kucheneswa kwemukati kwemuviri kuitira kuti vavandudze kushanda kwegastrointestinal turakiti. Vanogutsikana kuti zvinosvibisa uye chepfu zvinoumba mucolon uye zvinokonzera boka rezvirwere. Malaxative, faibha uye herbal capsules, uye tii zvinoshandiswa “kuchenesa marara emarara.” Kutaura zvazviri, muviri une hurongwa hwawo hwekuchenesa. Masero ari mugwara redumbu anovandudzwa mazuva matatu oga oga.