Ngakhale kuti maphunziro a sayansi akuwoneka kuti akutsutsana ndi zomwe muyenera komanso osadye chifukwa chopewa khansara, pali nthawi imodzi: Kudya zakudya zambiri ndi zipatso ndi zabwino kwa inu. Palibe zakudya monga matenda oletsa matenda a khansa, koma pali zinthu zomwe mungadye kuti muchepetse chiopsezo chanu chokhala ndi khansa yamtundu , ngakhale mutakhala ndi mbiri yolimba ya banja lanu .
Kodi Chakudya Chopatsa Thanzi N'chiyani?
Mawu akuti "zakudya zathanzi" ndizofunikira. Kwa anthu ena, kungatanthauze kukonza zakudya zochepa zakumwa kapena kuonjezera saladi ya sipinachi ku nkhuku yawo yokazinga. Dziwani kuti, kudya zakudya zabwino ndi zakudya zabwino zomwe zimaphatikizapo zakudya zokha - zakudya ndi kuphika zingakhudze kansa yanu, komanso.
Kumanga mbale yako
Popanda chakudya chomwe mukufuna kudya (chakudya chamadzulo, chamasana kapena chakudya chamadzulo), mbale yanu ikhale yolemetsa zipatso ndi ndiwo zamasamba, kuwala kwa mapuloteni ndi mafuta. Malangizo a American Cancer Society akusonyeza kuti kudya zakudya zosachepera zisanu za zipatso ndi ndiwo zamasamba (zomwe zimagwiritsidwa ntchito pamodzi, osati zipatso zisanu, ndi masamba asanu) tsiku ndi tsiku kuti kuchepetsa chiopsezo cha khansa. Ngati mutadzaza mbale yanu yodzala ndi zipatso kapena ndiwo zamasamba, mudzakhala ndi malo ochepa opangira mafuta ndi mapuloteni.
Kusinthasintha Moyo Womwe Kuwotcha Zakudya Zathanzi
Ngati mumasuta kapena kumwa mowa, thupi lanu likhoza kufuna zakudya zambiri kuposa osasuta kapena osamwa.
Kafukufuku akusonyeza kuti kusuta kungathe kuchepetsa thupi lanu la vitamini C, lomwe ndi antioxidant. Antioxidants amathandiza kuchepetsa chiopsezo chanu cha khansa potulutsa zowonongeka zaufulu (kuipitsa, kutayika kwa maselo) m'thupi lanu. Kugwiritsa ntchito mowa mopitirira muyeso kungachepetse kuchuluka kwa mavitamini a B omwe mumadya kuchokera ku zakudya zabwino.
Kuperewera kwapadera kwagwirizana ndi kuwonjezeka kwa khansa ya coloni.
Idyani Chowonadi Chenichenicho
Mukhoza kupeza pafupifupi mavitamini onse (kuganiza za mchere, mavitamini) omwe alipo masiku ano. Komabe, sikuti ndi micronutrients okha mu zakudya zabwino zomwe ziri zofunika. Ndizowonjezera zakudya, zakudya zamtundu wa mankhwala ndi antioxidants - makamaka chakudya chonse - chomwe chimathandiza kulimbana ndi khansa.
Kafukufuku ndi mayesero ambiri a sayansi atsimikizira kuti kutenga mavitamini ambiri, monga beta-carotene kapena calcium, pofuna kuthana ndi matenda a khansa kungakhale yopanda phindu. Zina mwa mayeserowa, makamaka omwe ali ndi beta carotene, amasonyeza chiopsezo chowonjezereka chokhala ndi khansara pamene akutenga zowonjezera zopangidwa ndi anthu.
Njira yabwino kwambiri yopezera antioxidants yanu, tizilombo toyambitsa matenda ndi zakudya ndi kudya zakudya zonse, zachilengedwe, zomwe zimakhala zokolola. Sambani masamba ndi zipatso bwino, ndipo muzisangalala ndi zikopa zomwe zimadyedwa - ndipamene phokosolo laphwanyidwa.
Sakanizani
Pindulani kwambiri ndi zakudya zanu mwa kuphatikiza zakudya zosiyanasiyana. Yesetsani kupewa kudya zipatso, ndiwo zamasamba komanso mbewu mobwerezabwereza.
Mtundu uliwonse (ndi mtundu) wa zakudya zathanzi uli ndi micronutrients yake yomwe ili yeniyeni kwa gulu limenelo la chakudya.
- Zomera zobiriwira zamasamba, monga kale, sipinachi, ndi broccoli, zimadzaza ndi lutein, vitamini E, beta-carotene ndi calcium
- Zipatso ndi ndiwo zamasamba, monga kaloti, cantaloupes, ndi dzungu, zimakhala ndi beta carotene
- Tomato, mavwende, ndi zipatso za pinki zili ndi lycopene
- Maamondi, mango ndi mafuta osungunuka ali ndi vitamini E
- Nsomba, malalanje, tirigu, nkhuku ndi zakudya zina zambiri zili ndi vitamini C
- Mpunga, tirigu ndi mtedza wa Brazil ndi malo abwino a selenium
Simungathe kudodometsa pa micronutrients, antioxidants, ndi mchere mwa kuzidya mu chikhalidwe chawo chakuthupi.
Yesetsani kuwonjezera zipatso kapena masamba kuti mutenge chakudya panthawi, kupanga zakudya zathanzi kukhala gawo losatha la zakudya zanu.
Njira Zophika
Mukaphika nyama pamtambo wotentha (kuganiza mowa, kusakaniza, ndi kutentha), mankhwala amamasulidwa mu nyama. Mitundu iŵiriyi imatulutsidwa ndi polycyclic zonunkhira za hydrocarboni (PAHs) ndi heterocyclic amines (HCAs). Iwo adziwa matenda a khansa ndipo agwirizanitsidwa ndi chiwerengero chowonjezeka cha khansa yamtundu ndi yamakiti. Mafuta angapezekanso pa zakudya zochiritsidwa kapena zosuta, monga ham kapena nyama yankhumba.
Simusowa kuponyera grill kumbuyo kwanu, koma kungakhale kochepetsetsa zakudya zopatsa pang'onopang'ono kutentha pang'ono, mphodza, kapena mapuloteni odyera pang'ono.
Zotsatira:
American Cancer Society. (2006). Buku Lopatulika la American Cancer Society Loyamba kwa Khansa Yoyamba . Clifton Fields, NE: American Cancer Society.
American Cancer Society. (nd). Mafunso Ambiri Okhudzana ndi Zakudya ndi Khansa. Malangizo a ACS pa Zakudya Zabwino ndi Ntchito Yopangidwira Khansa.
National Cancer Institute. (nd). Antioxidants ndi Kuteteza Khansa: Mapepala Owona.
Sinha, R., Peters, U., Cross, AJ, et al. (September 2011). Njira Zophika Zakudya ndi Preservation ndi Ngozi kwa Colorectal Adenoma. Kafukufuku wa khansa , 65; 8034.
Willet, WC (2010). Zipatso, Zamasamba, ndi Kupewa Kansera: Mfufuzi mu Kupatsa Chigawo. Journal of National Cancer Institute: 102 (8).