Umhlaza kunye neSondlo - Ukutya okuli-10 okulungileyo kuMhlaza

Umhlaza ngoyena nobangela wokubhubha kwabantu kwihlabathi liphela. Uphononongo lubonisa ukuba kunokubakho ubudlelwane phakathi komhlaza kunye nesondlo, kwaye i-30-50% yazo zonke ii-cancer inokuthintelwa ngokutya okunempilo. Okuchaseneyo kukuba ukutya okungenampilo kwandisa umngcipheko wokuba nomhlaza.

Kukho imikhwa ethile yokutya eyandisa okanye yehlisa umngcipheko wokuba nomhlaza. Isondlo sidlala indima ebalulekileyo ekunyangeni nasekuthinteleni umhlaza.

Umhlaza kunye neZondlo

Ukungondleki kunye nesiphumo sokuwohloka kwezihlunu kuxhaphakile kubantu abanomhlaza. Ukutya okunempilo kubalulekile ekuthinteleni umhlaza kunye nokunyanga umhlaza.

Abantu abanomhlaza kufuneka batye iprotheni eninzi, amafutha anempilo, iziqhamo, imifuno kunye nokutya okuziinkozo. Ukongeza, iswekile, i-caffeine, ityuwa, ukutya okucutshungulwayo kunye notywala kufuneka kugwenywe.

Ukutya iiprotheyini eziphezulu kunye nekhwalithi kunye nokufumana iikhalori eziyimfuneko kunceda ukunciphisa ukulahleka kwemisipha.

Iziphumo ebezingalindelekanga kunye nonyango lomhlaza ngamanye amaxesha zinzima ukondla. Kuba ibangela iingxaki ezifana nesicaphucaphu, ukutshintsha kwencasa, ukungakuthandi ukutya, kunzima ukuginya, urhudo kunye nokuqhina. Ukongeza, abantu abanomhlaza akufuneki bathathe izongezo njengoko besebenza njenge-antioxidants kwaye banokuphazamisa i-chemotherapy xa ithathwa ngamadosi amakhulu.

Ukutyeba ngokugqithisileyo kwandisa ingozi yomhlaza

Ukutshaya nosulelo zizinto ezibangela umhlaza. Ukutyeba kakhulu kukwangoyena mngcipheko mkhulu womhlaza. Yandisa umngcipheko weentlobo ezili-13 ezahlukeneyo zomhlaza, kuquka ummizo, ikholoni, udakada kunye nezintso, kunye nomhlaza wamabele wasemva kokuya exesheni. Ubunzima obugqithisileyo buchaphazela umngcipheko wokuba nomhlaza ngezi ndlela zilandelayo:

• Ukugqithiswa kwamafutha omzimba kunokubangela ukunganyangeki kwe-insulin. Ngenxa yoko, iiseli azikwazi ukuthatha i-glucose ngokufanelekileyo. Oku kubakhuthaza ukuba bahlule ngokukhawuleza.
• Abo batyebe kakhulu banamanqanaba aphezulu e-cytokines evuthayo egazini labo. Oku kubangela ukudumba okungapheliyo kwaye kukhuthaze iiseli ukuba zahlukane.
• Iiseli ezinamafutha zandisa amanqanaba e-estrogen. Oku kwandisa umngcipheko we-postmenopausal webele kunye nomhlaza wesibeleko kubasetyhini.

10 Ukutya Okulungileyo kuMhlaza

Kwinqaku lethu malunga nobudlelwane phakathi komhlaza kunye nesondlo, akunakwenzeka ukuba kudlule ngaphandle kokukhankanya ukutya okulungileyo kumhlaza. Ngapha koko, akukho superfood enye enokuthintela okanye ukunyanga umhlaza. Endaweni yoko, indlela yezondlo epheleleyo isebenza ngakumbi.

Okunye ukutya kulwa nomhlaza ngokuvala imithambo yegazi etyisa umhlaza kwinkqubo ebizwa ngokuba yi-anti-angiogenesis. Kodwa isondlo yinkqubo enzima. Ukuba kokuphi ukutya okusebenzayo ekulweni umhlaza kuxhomekeke kwindlela ukutyalwa, okwenziwa ngayo, okugcinwa kunye nokuphekwa njani. Nantsi i-10 yokutya elungele umhlaza ngokubanzi:

1) Imifuno

Uphononongo lubonisa ukuba umngcipheko oncitshisiweyo womhlaza unxulunyaniswa nokutya imifuno emininzi. Imifuno emininzi iqulethe i-antioxidants yokulwa nomhlaza kunye ne-phytochemicals. Ngokomzekelo, imifuno ye-cruciferous efana ne-broccoli, i-cauliflower kunye nekhaphetshu, into enciphisa ubukhulu be-tumor ngaphezu kwe-50%. sulforaphane ibandakanya. Eminye imifuno, efana neetumato kunye neminqathe, inciphisa umngcipheko wedlala lengqula, isisu kunye nomhlaza wemiphunga.

2) Iziqhamo

Ngokufana nemifuno, iziqhamo ziqulethe i-antioxidants kunye nezinye i-phytochemicals ezinokunceda ukukhusela umhlaza. Olunye uphononongo lwafumanisa ukuba ukutya ubuncinci besithathu seziqhamo zesitrasi ngeveki kunciphisa umngcipheko womhlaza wesisu ngama-28%.

3) Imbewu yeflakisi

Iimbewu zeflaxInefuthe elikhuselayo kwimihlaza ethile. Ikwanciphisa nokusasazeka kweeseli zomhlaza. Ngokomzekelo, uphando oluthile lufumene ukuba amadoda anomdlavuza we-prostate athatha i-30 grams ye-flaxseed imihla ngemihla abonisa ukukhula okucothayo komhlaza kunye nokusasazeka kuneqela lokulawula. Iziphumo ezifanayo ziye zabonwa kubasetyhini abanomhlaza webele.

4) Iziqholo

Ezinye iityhubhu zovavanyo kunye nezifundo zezilwanyana isinamonKuye kwafunyaniswa ukuba ineempawu ezichasene nomhlaza kwaye inqanda ukusasazeka kweeseli zomhlaza. Ngaphezu koko I-turmericI-Curcumin, efumaneka kwi-curcumin, ilwa nomhlaza. Olunye uphando lweentsuku ze-30 lufumene ukuba i-4 grams yonyango lwe-curcumin ngosuku yanciphisa izilonda ezinokuthi zibe nomhlaza kwikholoni nge-44% xa kuthelekiswa nabantu abangama-40 abangazange bafumane unyango.

5) Iimbotyi

Iimbotyi zinefayibha eninzi. Olunye uphononongo lubonisa ukuba ukutya iimbotyi ezininzi kunokukhusela kumhlaza we-colorectal. Uphononongo lwabantu abangaphezu kwama-3.500 lufumanise ukuba abo batya imifuno eninzi banomngcipheko ophantsi wama-50% weentlobo ezithile zomhlaza.

6) Amantongomane

Ukusetyenziswa rhoqo kwamantongomane kunciphisa umngcipheko weentlobo ezithile zomhlaza. Ngokomzekelo, uphando lwabantu abangaphezu kwe-19.000 lufumanise ukuba abo batya amandongomane amaninzi banomngcipheko ophantsi wokufa ngumhlaza.

7) Ioli yeoli

Izifundo ezininzi i-oyile ye-olivu ibonisa ikhonkco phakathi komhlaza kunye nomngcipheko oncitshisiweyo womhlaza. Uphononongo lokuqwalasela luveze ukuba abo batya izixa eziphezulu zeoyile yomnquma babenomngcipheko ophantsi wama-42% womhlaza xa kuthelekiswa neqela lolawulo.

8) Igalikhi

igalikhiiqulethe i-allicin, eboniswe ukuba ineempawu zokulwa nomhlaza kwizifundo zovavanyo lwetyhubhu. Uphononongo lufumene ukuba ukusetyenziswa kwegalikhi kunciphisa umngcipheko weentlobo ezithile zomhlaza, ezifana nesisu kunye nomhlaza wesibeletho.

9) Iintlanzi

fresh intlanzi Ukuyitya kunceda ukukhusela umhlaza kuba iqulethe amafutha anempilo anciphisa ukudumba. Ukutya iintlanzi rhoqo kunciphisa umngcipheko womhlaza we-colorectal nge-12%.

10) Ukutya okuvundisiweyo

Njengeyogathi kunye ne-sauerkraut ukutya okuvundisiweyoIqulethe iiprobiotics kunye nezinye izondlo ezikhusela umhlaza wamabele. Uphando lwezilwanyana lubonisa ukuba le mpembelelo yokukhusela inxulumene nemiphumo yokukhusela i-immune yeprobiotics ethile.

Ukutya Okubangela Umhlaza

Kunzima ukubonisa ukuba ukutya okuthile kubangela umhlaza. Nangona kunjalo, uphononongo lokuqwalasela lubonise ukuba ukusetyenziswa ngokugqithisileyo kokutya okuthile kunokonyusa amathuba okuba nomhlaza. Singadwelisa ukutya okudala umhlaza ngolu hlobo;

• Iswekile kunye necarbohydrates esulungekileyo

Ukutya okucutshungulwayo okuphezulu kwiswekile kunye ne-fiber ephantsi konyusa umngcipheko wokuba nomhlaza. Ngokukodwa, abaphandi baye bafumanisa ukuba ukutya okubangela amanqanaba aphezulu e-glucose yegazi kwandisa umngcipheko wee-cancer ezininzi, kuquka isisu, isifuba, kunye nomhlaza we-colorectal.

Kuphononongo lwabantu abadala abangaphezu kwama-47.000, iicarbohydrates ezicocekileyo Abo batya iicarbohydrates ezisulungekileyo baphantse bafe ngenxa yomhlaza wekholoni ngokuphindwe kabini kunabo bangazityiyo iicarbohydrates ezisulungekileyo.

Iswekile yegazi ephezulu kunye namanqanaba e-insulin acingelwa ukuba yimiba eyingozi yomhlaza. Kuye kwathiwa i-insulin ivuselela ukwahlukana kweeseli, ixhasa ukukhula nokusasazeka kweeseli zomhlaza, yaye kuba nzima ngakumbi ukuyiphelisa.

Ukongeza, amanqanaba aphezulu e-insulin abangela ukuvuvukala emzimbeni. Ekuhambeni kwexesha, oku kubangela ukuba iiseli zikhule ngendlela engaqhelekanga, mhlawumbi oko kubangela umhlaza. Ngokomzekelo, abo banesifo seswekile banomngcipheko we-122% ophezulu womhlaza we-colorectal.

Ukukhusela kumhlaza, nciphisa ukutya okwandisa amanqanaba e-insulin ngokukhawuleza, njengeswekile kunye nokutya okucolisiweyo kwe-carbohydrate. Kwanokukuphepha ngokupheleleyo.

• inyama egayiweyo

Inyama esetyenzisiweyo ithathwa njenge-carcinogenic. Isoseji, iham, isalami kunye nezinye iimveliso zedelicatessen ziinyama ezinjalo.

Uphononongo lokuqwalasela lufumene unxulumano phakathi kokusetyenziswa kwenyama ecoliweyo kunye nomngcipheko owongeziweyo womhlaza, ngakumbi umhlaza webala. Kuye kwaboniswa ukuba abantu abadla inani elikhulu lenyama ecutshungulwayo banomngcipheko we-20-50% wokwandisa umhlaza we-colorectal, xa kuthelekiswa nalabo badla ukutya okuncinci okanye akukho ukutya okunjalo.

• Ukutya okuphekiweyo

Ukupheka ukutya okuthile kumaqondo aphezulu okushisa, okufana nokugcoba, ukutshiza, ukugcoba, ukuvelisa iikhompawundi ezinobungozi ezifana ne-heterocyclic amines (HA) kunye ne-advanced glycation end products (AGEs). Ukuqokelela okugqithisileyo kwezi zixhobo ezinobungozi kubangela ukuvuvukala. Idlala indima ekuphuhliseni umhlaza kunye nezinye izifo.

Ukutya okuthile, okufana nokutya kwezilwanyana kunye nokutya okucutshungulweyo okuphezulu kunamafutha kunye neprotheyini, kunokwenzeka ukuba kuvelise ezi zixhobo ziyingozi xa zibonakaliswe kumaqondo aphezulu. Oku kubandakanya inyama - ngakumbi inyama ebomvu - ezinye iitshizi, amaqanda aqhotsiweyo, ibhotolo, imajarini, itshizi ekhrimu, imayonnaise kunye namafutha.

Ukunciphisa umngcipheko womhlaza, kunqande ukutshisa ukutya. Khetha iindlela zokupheka ezithambileyo, ngakumbi xa upheka inyama efana nokutshisa, ukupheka ubushushu obuphantsi okanye ukubilisa.

• Iimveliso zederi

Olunye uphononongo lokuqwalasela lubonise ukuba ukusetyenziswa kobisi okuphezulu kunokunyusa umngcipheko womhlaza wedlala lesinyi. Olunye uphononongo lulandele phantse amadoda angama-4.000 anomhlaza wesinyi. Iziphumo zafumanisa ukuba ukuthathwa kobisi olupheleleyo kwandisa umngcipheko wokuqhubela phambili kwesifo kunye nokufa.

• Ukutya okukhawulezayo

Ukutya ukutya okukhawulezayo rhoqo kuneengxaki ezininzi, kubandakanywa ingozi eyongeziweyo yesifo senhliziyo, isifo seswekile, ukutyeba kunye nomhlaza webele.

• alcohol

Ukusetyenziswa kotywala kwandisa kakhulu umngcipheko wokuba nomhlaza.

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