Nansi ithuluzi ongayifaka ku-arsenal yakho yokulwa nomdlavuza: ukudla okulinganiselayo. Ucwaningo luqinisekisa lokho obaba nogogo bethu bebazi kakade: izithelo nemifino enhle imnandi empilweni, inyama yenziwa ngezikhathi ezikhethekile, kanti amakhambi nezinongo ziyimithi. Funda ngokudla okusiza ukulwa nomdlavuza.
Amathiphu okudla okunempilo ukunciphisa ingozi yomdlavuza webele
I-broccoli
I-broccoli, i-cauliflower, iklabishi, namahlumela aseBrussels aqukethe ama-sulfuri, angase angawahleli kahle, kodwa alwa nomdlavuza.
I-broccoli, ikakhulukazi, ilwa nomdlavuza webele-ngakho-ke udle njalo ngesonto.
Imifino
Amabhontshisi, ubhontshisi, i-peas, i-lentile, namanqamu anomsoco, aphansi emafutheni, aphezulu amaprotheni, futhi anesisindo se-antioxidants nama-saponins. Nakuba zingavimbele umdlavuza webele, zikhuthaza impilo yakho yonke. Futhi ngenkathi sikhuluma ngamabhontshisi.
Soy
Ama-soya kanye nemikhiqizo ye-soy yindlela engcono yokudla kokudla kwesilwane. Ukudla kwe-Soy kuqukethe i-isoflavone genistein, engasiza ekuvimbeleni umdlavuza webele uma uqala ukuyidla ngaphambi nje kokukhulelwa. Ungadla ukudla kwe-soy ngokulinganisela, futhi kulula ukufaka isobho ekudleni kwakho.
Anyanisi kanye ne-Garlic
Okumnandi futhi okumibalabala, ama-allium afana ne- garlic no-anyanisi, avela ekudleni kuwo wonke umhlaba. Unomsoco omkhulu futhi angasiza ekulwa nomdlavuza. Funda ukuthi ukudla u-anyanisi kanye negalikhi kuyingxenye yokudla okunempilo.
Amakhambi nezinsizi
Ungase umangale ukuthi izinongo ezinamandla zikhona-hhayi nje ngezingini, kodwa futhi nokudla kwakho kwe-antiticancer!
Amakhambi amaningi nezinongo ziye zaqhathaniswa nemithi elwa nomdlavuza ophumelelayo. Thatha izitshalo eziyisithupha nezinongo ezilwa nomdlavuza.
Izithelo eziphansi-ikhalori namajikijolo
Izithelo namajikijolo ngamaswidi angokwemvelo angafakwa kwi-entrees noma izitsha zemifino. Ngokwabo, benza ama-dessert ephansi aphansi-khalori noma ama-smoothies.
I-Cranberries inamaphilisi amaningi okulwa nomdlavuza.
Izinhlamvu Zonke Nezimbewu
Ukudla okuphelele kukunika inzuzo egcwele yazo zonke izingxenye ezintathu zokusanhlamvu, eziqukethe amavithamini amaningi, amaminerali kanye ne-fiber dietary. Ama-flaxseeds isibonelo esihle sokusanhlamvu okuphelele ongayisebenzisa nsuku zonke. Funda ukuthi izinhlamvu zonke zizuzisa kanjani impilo yakho futhi kulula ukungeza ekudleni kwakho.
Izithandwa zemvelo
Izithako zemvelo ziyingxenye enhle kakhulu yokudla okunempilo-ziphansi ohlwini lwama-glycemic, ngakho-ke aziphakamisi amazinga e-glucose egazi njengokweshukela ocolile. I-Cancer iyakhula kakhulu ushukela, ngakho-ke ukusebenzisa izithako zemvelo kungcono kuwe. Funda mayelana nezinambitha eziningana zemvelo.
Izinhlanzi noma izitsha zemifino
Izinhlanzi nezilwane zasolwandle ziyancipha ngamafutha agcwele kunamafutha futhi zicebile ama-acids e-omega-3, alwa nomdlavuza. Kodwa khetha ukuthi iyiphi inhlanzi oyikhethayo-ezinye zingcono kunezinye. Hlanganisa futhi uzame izinhlanzi noma izinhlanzi zemifino ukuze ushintshe kusuka ekudleni.
Phuza Nempilo Yakho: Ikhofi, I-Tea, ne-Caffeine
Ikhofi netiye ziqukethe i-antioxidants, enganciphisa ingozi yomdlavuza. Itiye elihlaza lihle kakhulu kuwe. Kodwa lezo ziphuzo nazo ziqukethe i- caffeine , okungekho okuningi okungeke kube kuhle ngamabele akho.
Amanzi kanye namanzi - Ukuphuza amathumba akho
Amanzi nomusi kukusiza ukuthi uhlale u-hydrated futhi usize umzimba wakho uqede ama- carcinogens . Umusi wezithelo nemifino kulula ukuba umzimba wakho ubambe, kodwa ungaqukatha ushukela owengeziwe kanye ne-fiber encane kunezimveliso ezintsha. Zama i-juicing izithelo nemifino yakho, noma wenze ama-smoothies ku-blender wakho.
Nciphisa noma Gwema lezi zokudla neziphuzo
Inyama ebomvu
Ukusetshenziswa kwansuku zonke kwezilwane ezibomvu nokucubungula kungabangela amakholori amaningi, isisindo esiningi, nezifo ezihlukahlukene. Yiba nezikhathi kuphela ngezikhathi ezikhethekile-ikakhulukazi uma kuthosiwe, kuhlanganiswe noma kugosiwe. Eqinisweni, qala ukucabanga inyama njengendlela yokuzijabulisa.
Funda ukuthi inyama iphephile kangakanani, nokuthi kufanele iphekwe kanjani.
Amazambane
Ngisho noma amazambane yindlela enhle yokugcwalisa ipulatifti lesidlo sakusihlwa, akuzona lezo enempilo kuwe. Amazambane aphezulu ohlwini lwama-glycemic, ngakho angakwazi ukuphakamisa amazinga okushukela egazini, okungalungile. Funda ukuthi yiziphi izinhlobo ezikuhle kuwe.
Amaswidi namaSodas
Ama-sweeteners okufakelwa (Aspartame no-Saccharin) abonakala engenakwandisa ingozi yomdlavuza kubantu. Kodwa-ke, ukuphuza ama-sodas okudla, okuxhomeke kumunandi othakazelisayo, kubonakala sengathi kuhlobene nokuzuza kwesisindo. Isisindo esiningi senza ingozi yokuthuthukisa umdlavuza webele , nokuphindaphindiwe.
Usawoti
Ukusebenzisa amazinga aphezulu kasawoti, noma ukudla ukudla okugcinwe ukukhethwa, noma ukugaya kungabangela ingozi enkulu yesifo somzimba , isifo se-nasopharyngeal, nomphimbo . Ukusetshenziswa okukodwa kasawoti ngokudla akubonwanga ukuthi kubangelwa umdlavuza.
Utshwala
Ukuphuza utshwala kufanele kube nesizotha noma kuqedwe, ukugcina ingozi yakho yomdlavuza iphansi. Noma yiluphi uhlobo lophuza oludliwayo lungashintsha amazinga akho amahomoni wesifazane, futhi ngaleyo ndlela ukwandise ingozi yesifo somdlavuza webele we-estrogen-receptor.
Okubalulekile
Yakha imikhuba emihle yokunciphisa ingozi yomdlavuza noma ukuphindaphinda. Ungakwenza lokho ngokunikezwa kwezinhlamvu ezinhlanu noma ngaphezulu izithelo nemifino usuku ngalunye, kanye nemifino kanye nemikhiqizo egcwele okusanhlamvu. Sebenzisa izithelo namajikijolo for ukudla okulula kanye dessert, esikhundleni izitsha ushukela. Khetha ukudla okwenyama noma kunini lapho unga khona. Gcina ukukhetha kwakho kokudla phansi kwamafutha. Phuza amanzi, ijusi, itiye eluhlaza, nekhofi-kodwa gwema utshwala.
Phuma embhedeni uphinde usebenzise umzimba okungenani isigamu sehora ngosuku. Hlala slim noma ufunde ukulahlekelwa isisindo sakho esengeziwe. Gwema ugwayi kanye nesekhondi lwesithathu . Zizungeze nabantu abakhayo futhi uthuthukise futhi ugcine isimo sengqondo esinethemba nethuba . Ukuhleka kaningi, smile lapho kunokwenzeka, futhi uphile ngendlela enempilo.
Imithombo
I-ACS. Izinkombandlela ze-American Cancer Society on Food and Prevention Prevention. 1997.
I-WCRF & AICR Umbiko Wesibili Wochwepheshe. Ukudla, Ukudla okunomsoco, Umsebenzi womzimba, nokuvimbela umdlavuza.