Ndine wokonzeka kutsika kuti palibe munthu mmodzi amene amawerenga izi yemwe sanagwire khansa m'njira ina-ndipo mwinamwake kangapo. Ndipo komabe, pamene khansara ikhoza kuthetseratu ndikufupikitsa miyoyo mwa njira zopweteketsa, lero pali zowonjezera zikondwerero kuposa nthawi zonse zokhudzana ndi kupititsa patsogolo mankhwala ndi matenda a khansa.
Ngakhale zikhoza kuoneka ngati zosamvetsetseka kuti zithetse vuto la khansara, maphunziro ambiri amapitiriza kusonyeza kuti, mwachitsanzo, "maganizo omwe odwala amachititsa kuti awononge khansa, nthawi zina amachititsa kuti matenda awo asinthe. . "
Bungwe la American Association for Cancer Research (AACR) ndi bungwe lomwe likutsogolera. Iwo posachedwapa anayambitsa ndondomeko ya #RealHopeIs, yomwe imabweretsa moyo wodabwitsa nkhani za moyo, kulimbika, ndi chiyembekezo. Ntchito yawo imatikumbutsa zonse zomwe zikuchitika kwambiri mchipatala ndi kafukufuku omwe apanga pa kafukufuku wamankhwala ndi mankhwala. Ndipo AACR Foundation imalandira aliyense yemwe walandira lonjezo pamene akukumana ndi zovuta za khansa kuti atumize mavidiyo awo kuti athandize ena omwe ali ndi vuto lofanana.
Bwererani ku Zowona
Mwamwayi, khansa ndi matenda osiyana kwambiri lero kusiyana ndi zaka zapitazo. Tidziwa bwino komanso kupewa, komanso kulimbikitsa mankhwala atsopano. Ndipo kuchokera ku moyo momwemo, pali zinthu zambiri zomwe tingachite kuti tipewe mavuto athu, kuphatikizapo:
- Muzichita masewera olimbitsa thupi nthawi zonse ndikukhala ndi thanzi labwino. Akatswiri amanena kuti tingapewe gawo limodzi mwa magawo atatu a khansa mwa kudya wathanzi komanso kusuntha nthawi zambiri.
- Kusiya kusuta ndi kuchepetsa kumwa mowa.
- Khalani wochenjera za kutuluka kwa dzuwa (ndipo musaiwale sunscreen-ngakhale osakhala dziwe kapena masiku a m'nyanja).
- Pezani kuyang'aniridwa, makamaka kwa khansa yachiberekero ndi yachinyengo . Ndikukulankhulana ndi dokotala wanu wamkulu ndikuyika masiku omwe ali ndi khansa yoyenera. Kumbukirani kuti zomwe zingawoneke ngati zovuta zitha kupulumutsa kapena kupititsa patsogolo moyo wanu.
Chakudya Chokwanira
Simudzadabwa kumva kuti ndikukambirana chakudya ndi zakudya monga njira yothetsera khansara (komanso kukhala ndi thanzi labwino). Ndidziwe zambiri zomwe ndikudziwazi zingakhale zodabwitsa. Tsono pano ndikugawana magawo asanu osowa zakudya omwe angathe kupita kutali ndikuthandizani kudula inu ndi vuto lanu la khansa.
- M'malo mowaza nyama yowonongeka, yesetsani kuti muyambe kuyisakaniza mumsanganizo wokoma. Zakudya zophika pa kutentha zimapanga mankhwala otchedwa heterocyclic amines (HCA), omwe agwirizanitsidwa ndi mitundu yambiri ya khansa. Kafukufuku wasonyeza kuti kusamba nyama yanu musanayambe kudya kungathe kuchepetsa mapangidwe a HCA ndi 96 peresenti.
- M'malo mowaza mbatata yanu ndi mafuta ndi kirimu wowawasa, yesani kuwonjezera msuzi wa marinara ndi kuwaza Parmesan. Mankhwala amtundu winawake (antioxidant wamphamvu omwe amapezeka mu tomato) athandizidwa kuchepetsa chiopsezo cha khansa zina.
- M'malo motumikira timitengo ta udzu ndi nkhaka ndi hummus, yesani broccoli ndi caulifulawa miyala. Zonsezi zimakhala ndi phytochemicals zotchedwa glucosinolates, zomwe zimatulutsa mpweya woteteza sulforaphane (kutulutsa nkhonya imodzi ndi khansa chifukwa ikhoza kuthana ndi zinthu zovulaza ndi kuchita ngati mankhwala osokoneza bongo).
- Mmalo mowonjezera granola ku yogurt, yesani mbewu zamakomamanga (zodzaza ndi polyphenols monga tanins, zomwe zingalepheretse khansa kukula ndikuchotsa mankhwala ochititsa khansa). Kuwonjezera apo mbeu imapanga chinthu chachikulu kwambiri!
- M'malo mokondwera ndi popsicle kapena ayisikilimu, yesani mphesa zofiirira zakuda. Khungu lofiira la mphesa liri lolemera mu antioxidant lotchedwa resveratrol (gawo lomwelo lopindulitsa lomwe limapezeka mu vinyo), zomwe zingathandize kuti khansa isapangidwe ndi kufalikira.
Chitani Ntchito Yanu Yoyamba
Kuti mudziwe zambiri komanso kugawana nanu nkhani zanu zowonjezera, pitani ku Mwezi Wosanthula Khansa ya Facebook.
Joy Bauer, MS, RDN, CDN, ndi katswiri wathanzi komanso wathanzi wa NBC wa TODAY Show ndi woyambitsa Nourish Snacks.