Mwinamwake mwamvapo kuti zakudya zabwino zimakhudzana ndi chiopsezo chochepa cha khansa. Popeza mmodzi mwa amuna awiri ndi mmodzi mwa amayi atatu akuyembekezeka kukhala ndi khansa m'moyo wawo, ndibwino kumvetsera. Pakalipano, khansara yamapapo ndiyo yomwe imayambitsa matenda a khansa kwa amuna ndi akazi ku United States. Tiyeni tiyambe tiyang'ane chifukwa chake ngakhale anthu osasuta ali pangozi, amatsatiridwa ndi mndandanda wa zakudya zomwe zaphunziridwa pofuna kuteteza khansa ya m'mapapo, komanso kawirikawiri, kwa khansa zambiri.
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Zosakaniza Zowonjezera Kuti Zidzathe Kuopsa kwa Khansa Yam'mimbaKodi zakudya zina zomwe zimachepetsa chiopsezo cha khansa ya m'mapapo ndi ziti?
Koma dikirani-kodi ndi bwino kutenga nthawi kuti muwone zakudya izi ngati simusuta? Ndipotu, khansa ya m'mapapo si matenda a fodya?
Ayi ndithu. Ndipotu, anthu ambiri omwe angakhale ndi khansa ya m'mapapo mu 2017 ndi osuta fodya, kutanthauza kuti amasiya kusuta fodya (osuta fodya) kapena osasuta poyamba.
Pali amayi ambiri osasuta amene amafa ndi khansa ya m'mapapo chaka chilichonse kusiyana ndi amayi osasuta ndi osuta fodya omwe amamwalira ndi khansa ya m'mawere. Ndipo ngakhale mutamva uthenga wokhutiritsa kuti khansara yamapapo ikuchepa, nkhani siziri zabwino kwambiri. Matenda a khansa akuwonjezeka kwambiri pa gulu limodzi: azimayi osasuta.
Pali zifukwa zambiri zoopsya za khansa ya m'mapapo , zina mwa izo zimapewa, koma izo sizikutanthauza kuti muyenera kubisala. Pali zinthu zina zomwe mungathe kuziwonjezera pamoyo wanu kuti muchepetse chiopsezo chanu. Ndithudi, masewera olimbitsa thupi awonetsedwa kuti amachititsa kusiyana, koma zomwe mumayika m'kamwa mwako n'zofunikanso. Zakudya zokhudzana ndi zipatso ndi ndiwo zamasamba zikuwoneka kuti ziri ndi chitetezo chotsutsana ndi chitukuko cha khansa ya m'mapapo.
Ngati simunayambe khansa, onani zakudya izi ndi zakudya zomwe zingachepetse chiopsezo cha khansa ya m'mapapo. Ngati muli ndi khansa yamapapo, musaime apa. Zakudya zomwe zingathandize kuteteza khansa ya m'mapapo zingakhale zofunikira, ndipo ndithudi, mankhwala ena a kansa ya m'mapapo angapangitse chiopsezo cha khansa yachiwiri. Koma ngati mukufunadi zakudya zomwe zingakuthandizeni lero, yang'anani zakudya zamakanswe za mapaipi zamapapu zomwe zingathandize kuchepetsa kukula kwa chifuwa kapena kupititsa patsogolo zotsatira za kansa.
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MaapuloKuphunzira kwakukulu komwe kunafalitsidwa mu PLOS One kunapeza kuti kudya zakudya za lavonoids-zochuluka ma apulo-zinali zosiyana kwambiri ndi chiopsezo cha khansa ya m'mapapo. M'mawu ena, zambiri zinali zabwino.
Kudya kwa flavonoids, flavonols, flavones, flavanones, komanso flavonols quercetin ndi kaempferol, zinkakhudzidwa kwambiri ndi kuchepa kwa khansa yokhudzana ndi kusuta. Kwa iwo omwe sanasute konse, imodzi mwa mankhwalawa, yotchedwa flavanones, inachepetsanso ngozi.
Ngakhale apulo lonse liri lolemera mu makina awa, iwo ali ochuluka kwambiri mu zikopa, kotero inu mukhoza kusiya peeler mu kabati. Popeza zikopa za apulo zikuphatikizidwa popanga apulo cider, izi zikhoza kukhala zabwino kuposa madzi a apulo ngati mukufuna kudya maapulo anu mu mawonekedwe a madzi.
Kuonjezera apulo tsiku ndi zakudya zanu kungathandize kuti asayansi asapite.
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AdyoM'mbuyomu, zinkaganiziridwa kuti adyo anali ndi zotsatira zowonongeka pogwiritsa ntchito zomwe ofufuza anapeza pa zinyama ndi labu. Posachedwapa, kafukufuku ku China adapeza kuti anthu omwe amadya adyo yaiwisi kawiri kapena kawiri pa sabata adayambitsa khansa ya m'mapapo ndi 44 peresenti.
Mfungulo ukhoza kukhala kudya adyo yaiwisi, monga mankhwala a diallyl sulphide, omwe amaganiza kuti ndi omwe amachititsa zotsatirazi, amachepetsedwa kwambiri pophika kapena pickling. Mukamachepetsa adyo, tisiyeni mpweya kwa mphindi khumi musanawonjezere chakudya kapena sauteing chifukwa izi zimathandiza kuti mankhwala apangidwe akwaniritse zomwe zimayambitsa kansalu.
Garlic wakhala akuyang'anitsitsa kuti athe kukhala ndi thanzi labwino kuti athe kuchiza kuthamanga kwa magazi, kuchepetsa cholesterol, komanso kuteteza chimfine.
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BurokoliZomera zobiriwira monga broccoli zimanyamula chidole chachikulu mu kuchepetsa khansara.
Mavitamini m'mphepete mwa masamba, monga glucosinates, adapezeka kuti amachepetsa chiopsezo cha khansa ya m'mapapo mwa magawo 21 mpaka 32 peresenti, makamaka kwa amayi.
Ngati simusamala broccoli, musataye mtima, popeza pali njira zambiri.
Nkhumba zina zotchedwa cruciferous zikuphatikizapo:
- Kolifulawa
- Radishes
- Arugula
- Bok choy
- Collard amadyera
- Kale
- Watercress
- Horseradish
- Kuphulika kwa Brussels
- Kabichi
- Rutabaga
- Wasabi
- Turnips
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NsombaKudya nsomba kungakhale ndi chitetezo choletsa khansara yamapapo. Kupenda ndi kufufuza kafukufuku wopangidwa mpaka 2012 kunapeza kuti nsomba zapamwamba zimagwirizanitsidwa ndi kuchepetsa kwakukulu kwa chiopsezo cha khansa ya m'mapapo; omwe adya nsomba zambiri anali ndi 21 peresenti yochepa yopeza khansara yamapapo.
N'zoona kuti kuchepetsa chiopsezo cha khansa yamapapo sizowonjezera kokha ma omega fatty nsomba. Zimaganiziranso kuti izi zimathandizanso kuchepetsa chiopsezo cha matenda a mtima, kuthamanga kwa magazi, komanso kupwetekedwa. Ndipotu, phindu la omega-3s mu thanzi ndilofunika kuti anthu adye nsomba kawiri pa sabata pofuna kupewa matenda a mtima ndipo Environmental Protection Agency imalimbikitsa kuti amayi apakati azidya nsomba zonenepa kamodzi pamlungu kuti apindule ndi ubongo wa mwanayo.
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Tsabola wofiiraTsabola wofiira wofiira, komanso tsabola wofiira, ali ndi mankhwala a phytochemical omwe amatchedwa capsaicin-omwe amapereka zakudya izi ngati zokometsera. Anapezeka kuti capsaicin yakulepheretsa kukula kwa khansara yamapapo ku mbewa zaku Swiss zomwe zinkapezeka ndi mankhwala omwe angayambe khansa. Capsaicin akhoza kuchita izi mwa kuyambitsa mapuloteni, kutanthauza kuti, kuthetseratu maselo osadziwika asanathe kugawa ndikukhala chotupa cha khansa.
Ngakhale kuti sitingachite bwino maphunziro pa makoswe kwa anthu, belu wofiira ndi tsabola wofiira ndi njira yabwino yowonjezeretsa zonunkhira ndi mtundu wa zakudya zanu.
Capsaicin ingathandizenso kuchepetsa kuchepa ndi kuchepetsa triglycerides.
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Tea YobiriwiraTeyi yobiriwira ingathandize ndi kuchepa kwa khansa ya m'mapapo. Mu ma Prostate, Lung, Colorectal, ndi Ovarian screening trial, kafukufuku omwe amawoneka pafupifupi anthu 100,000, tiyi wobiriwira sanagwirizane ndi kuchepetsa chiwerengero cha khansa ya m'mapapo koma khansa yonse.
Kuwonjezera pa kukhudzana ndi mandimu kungapangitse kutsekemera kwa mankhwala ofunika mu tiyi wobiriwira, pamene kuwonjezera zonona (kapena mankhwala ena a mkaka) kungamangirire ndi mankhwalawa ndi kusaganizira zotsatira zake zabwino.
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SipinachiSipinachi imakhala yochuluka kwambiri, mavitamini omwe amapezeka kuti athetse chiopsezo cha kansa ya m'mapapo mu maphunziro angapo, ndipo imodzi, inachepetsa chiopsezo cha khansa ya m'mapapo omwe kale anali osuta ndi 40 peresenti. Nchifukwa chiyani izi ziri zofunika? Panopa pafupifupi 60 peresenti ya anthu amene amayamba khansa ya m'mapapo ndi yakale, osati tsopano, osuta fodya. Simungasinthe zizoloŵezi zomwe mudakhala nazo ku koleji, koma zakudya zabwino lero zingapange kusiyana.
Kuphatikiza pa kuchepetsa khansa, zizindikiro zingathe kuthandizira kuteteza kuthamanga kwa magazi .
Sipinachi imakhalanso wolemera mu lutein ya zakudya, kampani ina yolimbana ndi khansa yamapapo. Lutein amachita ngati antioxidant mu thupi, akumenyana ndi zida zowonjezera zomwe zimayambitsa matenda opatsirana ndi khansa m'deralo komanso njira zowonongeka zamagetsi m'thupi.
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NkhukuNyama yofiira, makamaka nyama yowonongeka, yayamba kupweteka kwambiri m'zaka zaposachedwapa, ndipo nkhaniyo ikupitirira ndi khansa ya m'mapapo. Kufufuza kafukufuku odalirika kufikira lero kunapeza kuti kudya kwa nyama yofiira kunkagwirizana ndi kuwonjezeka kwa 35 peresenti ya ngozi ya khansa ya m'mapapo, koma chosiyana ndi cha nkhuku.
Nkhuku zokhudzana ndi nkhuku zogwirizana ndi 10 peresenti zinachepetsera chiopsezo cha khansa ya m'mapapo, komanso zimakhala zabwino zowonjezera mapuloteni.
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AnyeziAnyezi ali ndi quercetin , makina omwe amawoneka kuti ali ndi mgwirizano wosiyana ndi chitukuko cha khansa ya m'mapapo. Mwa kuyankhula kwina, kudya kwakukulu kwa anyezi kumakhala ndi chiopsezo chochepa cha khansa ya m'mapapo.
Kuphatikiza pa chiopsezo cha khansa, quercetin ikhoza kuchepetsa kutupa kosatha ndikuchepetsa matenda a atherosclerosis.
Anyezi akhoza kuwonjezeredwa pa casserole iliyonse kapena msuzi, kapena kukonza okha m'njira zingapo.
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Tirigu GermMagulu a tirigu ndi amodzi a vitamini E (alpha-tocopherol) omwe amatsatira mbewu za mpendadzuwa ndi amondi.
Ku Shanghai Women's Health Study, kafukufuku wamakono akuyang'ana akazi opitirira 72,000 a ku China omwe si osuta, adapeza kuti amayi omwe anali ndi utsi wopitirira muyeso kunyumba ndi kuntchito anali 47 peresenti yochepetsetsa khansa ya m'mapapo ngati anadya zakudya zambiri za vitamini E (alpha-tocopherol.)
Phunziroli linalinso lofunika kwambiri powonetsa mfundo yofunikira: Azimayi omwe adatenga vitamin E m'malo mwa kudya vitamini E m'mawonekedwe a zakudya, kwenikweni anali ndi chiopsezo chachikulu chokhala ndi kansa ya m'mapapo. Sitikudziwa chifukwa chake izi zili choncho. Mwinanso pali mankhwala osadziwika omwe ali ndi vitamini E omwe salipo m'zipangizo zowonjezereka, kapena chifukwa cha zifukwa zina kutenga vitamini E mu mawonekedwe a piritsi kumagwira ntchito mosiyana mu thupi. Koma izi zikuwonetsera kufunikira kwa kuyang'ana pa zakudya monga njira ya moyo wathanzi, osati kudalira zowonjezereka zokha.
Onjezani kachilombo ka tirigu ku chakudya chanu cham'mawa.
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Msuzi wa SquashSquash yamtunduwu imakhala ndi mankhwala otchedwa beta-cryptoxanthin amene amapezeka mobwerezabwereza kuti athetse vuto la khansa ya m'mapapo. Kutsika kwa chiwopsezo kumakhala pa dongosolo la 15 mpaka 40 peresenti malingana ndi phunziro, kwa omwe ali ndi zakudya zazikulu kwambiri zomwe amadya pakompyutayi. Ngakhale kuti kafukufuku wina adawonetsa zopambana kuposa ena, zakudya zokhudzana ndi zakudya zomwe zili ndi mankhwalawa zimakhala zothandiza makamaka kwa anthu osuta. Apanso, monga ndi vitamini E, omwe amayesa kulandira mankhwalawa pogwiritsa ntchito supplement akhoza kukhala ndi chiopsezo chochulukirapo kusiyana ndi kuchepa kwa khansa ya m'mapapo.
Kuphatikiza pa kusewera nawo mu kuchepetsa khansa ya m'mapapo, beta-cryptoxanthin ikhoza kuthandizira kuchepetsa nyamakazi . Beta-cryptoxanthin ingapezekanso m'mabangerines, persimmons, ndi zonunkhira za tsabola wa cayenne, paprika, ndi ufa woumba.
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Muziwotcha Pamwamba PanuTayankhula za zakudya zambiri zomwe zingathandize kuchepetsa chiopsezo cha kansa ya m'mapapo koma mpaka pano zasiya gawo limodzi lofunika kwambiri pa zakudya zokhudzana ndi khansa: zonunkhira.
Zapezeka kuti zokometsera za Mediterranean monga rosemary, wise, parsley, ndi oregano zilibe ubwino wambiri wathanzi koma zimakhudzana ndi chiopsezo cha khansa ya m'mapapo. Mafutawa ali ndi kampani yotchedwa carnisol, yomwe imayambitsa njira zambiri zofunikira ndi maselo osadziwika kuti akhale khansa.
Phunzirani zambiri za momwe mungapangire kudya zakudya zathanzi.
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Utawaleza wa ZakudyaMwinamwake mwamvapo kuti ndi bwino kudya utawaleza wa zakudya, ndipo maphunziro amatsimikizira kuti kudya zakudya zosiyanasiyana ndikofunikira kuti akhale ndi thanzi labwino.
Ochita kafukufuku anaphunzira kudya zakudya pakati pa gulu lalikulu la anthu ndipo adapeza kuti zakudya zosiyanasiyana zimapangitsa kusiyana kwa khansa ya m'mapapo. Anthu amene amadya zakudya zamitundu yosiyanasiyana anali ndi chiopsezo chachikulu kwambiri chokhala ndi khansara yamapapu ya squamous, mtundu wa khansa yaing'ono yopanda maselo.
Nthawi yotsatira mukamapita ku sitolo yaikulu, tengani zakudya zingapo-onetsetsani kuti muli ndi mitundu yambiri. Khansa ya m'magazi ndiyo yomwe imayambitsa matenda a khansa ku United States mwa amuna ndi akazi, ndipo pali zinthu zomwe mungadzichititse nokha kuti muthetse mwayi woti mumve mawu oopsya akuti: "Muli ndi khansa."
> Zotsatira:
> Anandakumar, P., Kamaraj, S., Jagan, S., Ramakrishnana, G., ndi T. Devaki. Capsaicin amachititsa kuti apoptosis ayambe kugwiritsidwa ntchito ndipo amaletsa mapuloteni otchedwa benzo (a) omwe amachititsa mapapu am'mimba m'masukitala a Swiss albino. International Immunopharmacology . 2013. 17 (2): 254-9.
> Kuwombera, A. Kuletsedwa kwa chizindikiro cha mTOR ndi quercetin mu matenda a khansa ndi kupewa. Anticancer Agents mu Medicinal Chemistry . 2013. 13 (7): 1025-31.
> Deneo-Pellegrini, H., Ronco, A., ndi E. De Stefani. Nyama ndi chiopsezo cha squamous cell carcinoma m'mapapu: kufufuza kwa akuluakulu a amuna ku Uruguay. Zakudya zabwino ndi khansa . 2015. 67 (1): 82-8.
> Hashibe, M. et al. Coffee, tiyi, kumwa khofi, komanso chiopsezo cha khansa mu PLCO. British Journal ya Cancer . 2015. 113 (5): 809-16.
> Mori, N., Shimazu, T., Sasazuki, S. et al. Kukula kwa Mbewu za Cruciferous ndizosiyana ndi Zowopsa za Khansa ya M'magazi pakati pa Amuna Amasiku Amodzi Omwe Amapezeka ku Japan Phunziro la JFC. Journal of Nutrition . 2017. 147 (5): 841-849.
> Vieira, A., Abar, L. Vingeliene, S. ndi al. Zipatso, Zamasamba ndi Ngozi ya Khansa Yam'mimba: Kusanthula Mwachidule ndi Kufufuza Meta. Annals of Oncology . 2016. 27 (1): 81-96.