Pano pali chida chomwe mungathe kuwonjezera pa zida zankhondo zokhudzana ndi khansa: zakudya zabwino. Kafukufuku akutsimikiziranso zimene agogo ndi agogo amadziŵa kale: Zipatso ndi ndiwo zamasamba ndi zabwino pa thanzi, nyama ndi nthawi yapadera, ndipo zitsamba ndi zonunkhira ndizo mankhwala. Phunzirani za zakudya zomwe zimakuthandizani kulimbana ndi khansa.
Malangizo a Zakudya Zathanzi Zokuthandizani Kuchepetsa Kuopsa kwa Khansa ya M'thupi
Burokoli
Broccoli, kolifulawa, kabichi, ndi mazira a Brussels ali ndi mankhwala a sulfure, omwe sangamve bwino kwa inu, koma amamenyana ndi khansa.
Broccoli, makamaka, amatsutsana ndi khansa ya m'mawere kotero kuti muzidya sabata iliyonse.
Mitundu
Nyemba, nyemba, nandolo, mphodza, ndi nthanga zimakhala zowonjezera, zowonjezera mafuta, zowonjezera mapuloteni, komanso zokhudzana ndi antioxidants ndi saponins. Ngakhale kuti samapewa khansa ya m'mawere, amachititsa kuti mukhale ndi thanzi labwino. Ndipo pamene tikukamba za nyemba.
Soy
Ma soya ndi mankhwala a soya ndi njira zabwino zogwiritsira ntchito zakudya zanyama. Zakudya za nkhuku zili ndi isoflavone genistein, zomwe zingathandize kupewa khansa ya m'mawere mukangoyamba kudya musanafike msinkhu. Mukhoza kudya zakudya za soya moyenera, ndipo n'zosavuta kuwonjezera soya ku zakudya zanu.
Anyezi ndi Garlic
Zosangalatsa ndi zokongola, allium monga adyo ndi anyezi, zimawonekera mu zakudya padziko lonse lapansi. Ali ndi zakudya zabwino komanso angathe kuthana ndi khansa. Dziwani momwe kudya anyezi ndi adyo ndi gawo la kudya wathanzi.
Zitsamba ndi Zodzoladzola
Mungazidabwe kuti zonunkhira ndizomwe zimakhala zamphamvu-osati zingo, koma ndi zakudya zanu zamagetsi!
Zitsamba zambiri ndi zonunkhira zafanana ndi khansa yogwiritsira ntchito mankhwala osokoneza bongo. Yang'anani zitsamba zisanu ndi chimodzi ndi zonunkhira zomwe zimamenyana ndi khansa.
Zipatso Zochepa Zamakono ndi Zipatso
Zipatso ndi zipatso ndi maswiti achilengedwe omwe angathe kuwonjezeredwa ku zakudya kapena masamba. Zokha, zimakhala zosavuta kuzigwiritsa ntchito pamadzi odzola kapena smoothies.
Cranberries ali odzaza ndi makompyuta omenyana ndi khansa.
Mbewu Zonse ndi Mbewu
Nkhumba zonse zimakupatsani phindu lonse la magawo atatu a tirigu, omwe ali ndi mavitamini ambiri, mchere, ndi zakudya zamagetsi. Zilondazi ndi chitsanzo chabwino cha mbewu zonse zomwe mungagwiritse ntchito tsiku ndi tsiku. Phunzirani momwe umoyo wanu umathandizira thanzi lanu ndipo ndi kosavuta kuwonjezera pa zakudya zanu.
Anthu okonda zachilengedwe
Zakudya zokoma zakuthupi ndi gawo labwino kwambiri la kudya-wathanzi-ali ndi chiwerengero chochepa kwambiri cha chiwindi, choncho samakwezera m'magazi anu a shuga ngati shuga woyengedwa. Khansara imakula kwambiri pa shuga, kotero kugwiritsa ntchito zotsekemera zakuthupi kuli bwino kwa inu. Werengani za zokoma zambiri zachilengedwe.
Nsomba kapena Zakudya Zamasamba
Nsomba ndi nsomba ndizochepa mu mafuta odzaza kuposa chakudya ndipo ali olemera mu omega-3 fatty acids, omwe amamenyana ndi khansa. Koma khalani okhudzana ndi nsomba zomwe mumasankha-zina zimakukomereni kuposa ena. Nthambi ndikuyesa nsomba kapena zakudya zazamasamba kuti zisinthe kuchokera ku zinyama.
Kumwa ku Thanzi Lanu: Coffee, Tea, ndi Caffeine
Coffee ndi tiyi zili ndi antioxidants, zomwe zingachepetse chiopsezo cha khansa. Tiyi wobiriwira ndi yabwino kwa inu. Koma zakumwazi zimakhalanso ndi caffeine , zomwe zimakhala zosavuta kwambiri pa mabere ako.
Madzi ndi Madzi - Pukutani Mankhwala Anu
Madzi ndi madzi zimakuthandizani kukhalabe hydrated ndikuthandizani thupi lanu kuthetsa khansa yotheka. Madzi ochokera ku zipatso ndi ndiwo zamasamba zimakhala zosavuta kuti thupi lanu lizidya, koma likhoza kukhala ndi shuga wambiri komanso zochepa kusiyana ndi mankhwala atsopano. Yesani juicing zipatso zanu ndi masamba, kapena kupanga smoothies mu blender yanu.
Lembani kapena Pewani Zakudya Izi ndi Zakumwa
Nyama Yofiira
Kutumikira tsiku ndi tsiku kwa nyama zofiira ndi kusinthika kungabweretse ndalama zambiri, kulemera kwambiri, ndi matenda osiyanasiyana. Khalani ndi zochitika pazipadera zokha, makamaka ngati zouma, zophika kapena zokopa. Ndipotu, yambani kuganizira nyama ngati chikumbumtima.
Phunzirani kuti nyama ndi yotetezeka bwanji, komanso momwe iyenera kuphika.
Mbatata
Ngakhale mbatata ndi njira yabwino yokwaniritsira chakudya chamadzulo, sichikukukhudzani. Mbatata ili pamwamba pa nthendayi ya glycemic, kotero iwo akhoza kukweza miyeso yanu ya shuga, zomwe si zabwino. Dziwani mitundu yanji yomwe ili yabwino kwa inu.
Maswiti ndi Sodasi
Mafuta okoma (Aspartame ndi Saccharin) samawoneka kuti akuwonjezera chiopsezo cha khansa kwa anthu. Komabe, kumwa zakumwa za zakudya, zomwe zimadalira zokoma zokometsera, zikuwoneka kuti zikugwirizana ndi kulemera. Kulemera kwakukulu kumadzetsa chiopsezo chanu chokhala ndi khansa ya m'mawere, ndi kubwereranso.
Mchere
Kugwiritsa ntchito mchere wambiri, kapena kudya zakudya zomwe zasungidwa ndi pickling, kapena kusamba kungapangitse ngozi yaikulu ya khansa ya m'mimba , nasopharyngeal, ndi khosi . Kugwiritsira ntchito mchere moyenerera sikukuwonetsa chifukwa cha khansa.
Mowa
Kumwa mowa kumafunika kukhala wodekha kapena kuchotsedwa, kuteteza chiopsezo cha khansa. Mtundu uliwonse wa mowa umene mumadya ungasinthe mahomoni a akazi, ndipo motero muwonjezere chiopsezo cha khansa ya m'mawere ya estrogen-receptor.
Mfundo Yofunika Kwambiri
Pangani zizolowezi zabwino kuti muchepetse chiopsezo cha khansa kapena kubwereza. Mukhoza kuchita zimenezi pokhala ndi zipatso zisanu ndi zisanu kapena zisanu ndi ziwiri za zipatso ndi ndiwo zamasamba tsiku ndi tsiku, pamodzi ndi nyemba ndi zakudya zonse za tirigu. Gwiritsani ntchito zipatso ndi zipatso kuti zisakanikizidwe ndi mchere, m'malo mwa zakudya zowonjezera. Sankhani zakudya zamtundu uliwonse pamene mungathe. Sungani zakudya zanu pansi pa mafuta. Imwani madzi, madzi, tiyi, ndi khofi-koma kupewa kumwa mowa.
Tulukani pabedi ndikuyesa masewera olimbitsa thupi kwa osachepera theka la ora tsiku lililonse. Khalani ochepa kapena phunzirani momwe mungataya kulemera kwanu. Pewani fodya komanso utsi wachiwiri ndi wachitatu . Khalani ndi anthu abwino ndipo mukhale ndi chiyembekezo komanso chiyembekezo. Maseka nthawi zambiri, kumwetulira pamene kuli kotheka, ndi kukhala wathanzi.
Zotsatira
ACS. Malangizo a American Cancer Society on Food and Prevention Prevention. 1997.
WCRF & AICR Second Expert Report. Chakudya, Zakudya Zabwino, Ntchito Yathupi, ndi Kupewa Khansara.