Ucwaningo oluningi lubuke ukuxhumana phakathi kokudla nokuvimbela umdlavuza. I-American Institute for Cancer Research (AICR) yakamuva ibuyekeze wonke ama-athikili ukuze kube yimanje. Ngokusekelwe kulokho kubuyekezwa, balinganisela ukuthi amaphesenti angu-30 kuya kwamaphesenti angu-40 ekhansela angavinjelwa ngokusekelwe ekudleni okunempilo nokuzivocavoca okulinganisela yedwa. Kulabo asebevele benesifo somdlavuza, batusa ukulandela imihlahlandlela yokuvimbela, nokusiza ukuvimbela ukuphindaphindiwe .
Ake siqale ngezincomo ezijwayelekile bese uqhubeka ukukhuluma ngezindlela zokudla zokunciphisa ingozi yomdlavuza wamaphaphu ngokuqondile.
Izincomo ze-AICR ze-Cancer Prevention
- Yibani encike kakhulu ngangokunokwenzeka ngaphandle kokuba ngaphansi kwesisindo.
- Yiba ngokomzimba okungenani imizuzu engama-30 nsuku zonke.
- Gwema iziphuzo zoshukela. Ukunciphisa ukusetshenziswa kokudla okunamandla-okunamandla. (Ukudla okusetshenziselwa ikakhulukazi ushukela owengeziwe, noma i-fiber ephansi, noma amafutha aphezulu.)
- Yidla okuningi ezihlukahlukene zemifino, izithelo, okusanhlamvu okuphelele, kanye nemifino enjengobhontshisi.
- Ukunciphisa ukusetshenziswa kwezinyama ezibomvu (njengezinyosi, ingulube, newundlu) futhi ugweme ukudla okusetshenzisiwe.
- Uma udliwe nhlobo, ukunciphisa iziphuzo ezidakayo kubantu abangu-2 namadoda nabangu-1 ngabesifazane ngosuku.
- Ukunciphisa ukusetshenziswa kokudla okusawoti nokudla okusetshenzwa ngosawoti (sodium).
- Ungasebenzisi izithako ukuze uvikele umdlavuza. (Ucwaningo luye lwabona ukuthi labo abathwala amavithamini E kanye ne-b-carotene empeleni banomngcipheko wokwanda komdlavuza wamaphaphu.)
Ukudla nokuzivocavoca
Ucwaningo oluningana luye lwabheka ukudla nokuzivocavoca ngokukhethekile ekuvikeleni umdlavuza wamaphaphu. Ukudla okuqondile okuhambisana nengozi ephansi kungatholakala ezixhumanisini ezingezansi, kodwa okuvelele kwalezi zifundo ezibuke ukudla okunye nokuzivocavoca zihlanganisa:
- Ukuzivocavoca okulinganiselwe - ngisho nokulimaza izikhathi ezingu-1 kuya kwezingu-2 ngesonto - kunciphisa ingozi yomdlavuza wamaphaphu ezindaweni eziningi.
- Ukudla okunamafutha aphezulu kwakwethula ingozi yomdlavuza wamaphaphu.
- Ukudla okuphezulu kwezithelo kuhlobene nengozi ephansi yomdlavuza wamaphaphu, futhi empeleni, i-National Cancer Institute inqume ukuthi ukudla okuphezulu kuma flavonoids, afana nama-apula, kunganciphisa ingozi yomdlavuza wamaphaphu ngamaphesenti angu-50.
- Kwabesifazane, ukungenisa imikhiqizo yobisi nemifino kuhlanganiswe nengozi ephansi yomdlavuza wamaphaphu kwabokubhema, futhi itiye elimnyama libe nengozi ephansi kwabangewona abhema.
- Ukudla okuphezulu e-lutein njengemifino ye-collard, isipinashi, i-broccoli, nejusi le-orange, kuhlotshaniswa nengozi ephansi yomdlavuza wamaphaphu.
- Ukudla okuphakeme kakhulu, njengamatamatisi ikakhulukazi ama-tomato sauces, kuhlotshaniswa nengozi ephansi yomdlavuza wamaphaphu.
- Ababhemayo abaphuza itiye eliluhlaza kubonakala sengathi banciphise umonakalo we-DNA oxidative, ushintsho lofuzo olunezifo ezibangelwa umdlavuza. Funda kabanzi mayelana nendima yetiyi eluhlaza ekuvimbeleni umdlavuza kanye nokwelashwa.
Ukudla okucacile
Ezinye izigaba zokudla ezijwayelekile ziphawulwe ngenhla, kodwa kulabo abanesithakazelo sokwandisa ukudla kokuvikela umdlavuza wamaphaphu, kuningi okuningi.
Uma unesithakazelo sokuvimbela umdlavuza wamaphaphu, ungaphuthelwa lesi sihloko kuma- superfoods ukunciphisa ingozi yomdlavuza wamaphaphu . Ngalunye kwalokhu kudla kule nkulumo ephezulu kakhulu kuye kwacwaningwa ngezifundo zezokwelapha ezithembekile futhi kutholakala ukuthi kuhlotshaniswa nengozi ephansi yomdlavuza wamaphaphu kunombono wabantu noma idlala indima emzimbeni wesimiso esihlobene nokunciphisa ingozi yomdlavuza othuthukayo.
Uma kunalokho, wena noma othandekayo uhlala nomdlavuza wamaphaphu, hlola lesi sihloko ngomdlavuza wamaphaphu-ukudla ukudla . Ukudla okukulesi sihloko, ngokuphambene, kungasebenza ngokushintsha indlela amangqamuzana omdlavuza ahlukanisa ngayo futhi akhule. Yiqiniso, kubalulekile ukukhuluma ne-oncologist yakho ngaphambi kokwenza kanjalo. Njengoba nje sazi ukuthi amanye amavithamini namaminerali amaminerali angaphazamisa ukwelashwa komdlavuza , i-oncologist yakho kuphela engazi ukuthi kukhona ukudla okukhethekile okufanele ugweme ngenkathi uphathwa nge-chemotherapy noma ezinye izifo.
Imithombo:
I-American Institute for Cancer Prevention Izincomo Ze-Cancer Prevention. Izincomo ezisekelwe kuNgxelo Yesibili Yochwepheshe. Ukudla, Ukudla okunomsoco, Umsebenzi Wokwenyama, Nokuvimbela I-Cancer: I-Global Perspective. Kufinyelele ngo 06/22/16.
Ucwaningo lokulawulwa kwamacala okuphila komzimba kanye nezinhlangano zomdlavuza wamaphaphu ngezinhlobo zakhe. 2008. Kubik, A. et al. I-Neoplasma. 55 (3): 196-9.
Ukusebenzisana phakathi kokubhema nokunye okuvezwayo okuhlobene nengozi yomdlavuza wamaphaphu kwabesifazane: ukudla nokusebenza ngokomzimba. 2007. Kubic, A. et al. I-Neoplasma. 51 (1): 83-8.
Umphumela wezinyanga ezingu-4 ukungenelela itiye ekulimaleni kwe-DNA oxidative phakathi kwabokubhema abanzi: indima ye glutathione S-transferase genotypes. 2004. Hakim, I. et al. I-Epidemiology ye-Cancer Epidemiology Biomarkers and Prevention. 13920: 241-9.
I-carotenoids yezondlo, i-serum beta-carotene, ne-retinol kanye nengozi yomdlavuza wamaphaphu ku-alpha-tocopherol, isifundo seqembu se-beta-carotene. 2002. Holick, C. et al. I-American Journal of Epidemiology. 156 (6): 536-47.
Ukusetshenziswa Kwesikhathi Eside Kwama-multivitamini Eyengeziwe, i-Vitamin C, i-Vitamin E, ne-Folate Akunciphisi Ingozi Ye-Cancer Lung. Slatore, C. et al. 2008. I-American Journal of Respiratory and Critical Care Medicine. 177 (524-530).