Nakuba izifundo zesayensi zibonakala ziphikisana nalokho okufanele futhi akufanele udle ngokuvimbela umdlavuza, kukhona okunye okuqhubekayo: Ukudla okunezithelo nemifino kukuhle kuwe. Akukho okufana nokudla kokuvimbela umdlavuza, kodwa kunezinto ongadla ukuze unciphise ubungozi bakho bokuthuthukisa umdlavuza wekolon , noma ngabe unomlando oqinile womndeni wesifo.
Iyini ukudla okunempilo ?
Igama elithi "ukudla okunempilo" liyi-subjective. Kwabanye abantu, kungase kusho ukuhleleka isiphuzo esincane sokudla noma ukwengeza isaladi lesipinashi kumkhukhu wabo othosiwe. Iqiniso liwukuthi, ukudla okunempilo ukudla okulinganiselayo okufaka ngaphezu kokukhethwa kokudla - izindlela zokupheka nezokugcina zingathinta ingozi yomdlavuza wakho, futhi.
Ukwakha I-Plate Yakho
Kungakhathaliseki ukuthi yini oyidlozi oseduze ukuyidla (isidlo sasekuseni, isidlo sasemini noma isidlo sakusihlwa), ipulatifomu yakho kufanele ibe nzima phezu kwezithelo nemifino, ukukhanyisa amaprotheni wezilwane namafutha. Imihlahlandlela ye-American Cancer Society iphakamisa ukudla okungenani ama-servings amahlanu wezithelo nemifino (lokho kuhlangene okuhlangene, hhayi izithelo ezinhlanu, nemifino emihlanu) nsuku zonke ukunciphisa ingozi yomdlavuza. Uma ugcwalisa ipuleti yakho igcwele izithelo noma imifino, uzoba nendawo encane yamafutha namaprotheni ezinkomo.
Ukuguqula indlela yokuphila ukuze kulungiswe ukudla okunempilo
Uma ubhema noma uphuza utshwala, umzimba wakho ungadinga izakhi ezingaphezulu kunomuntu ongabhemi noma ongaphuzi.
Ucwaningo lubonisa ukuthi ukubhema kungadla umzimba wakho wevithamini C, okuyinto enamandla antioxidant. Ama-Antioxidants asiza ukunciphisa ingozi yomdlavuza wekoloni ngokususa ama-radicals wamahhala (ukungcola, imfucuza yamaselula) emzimbeni wakho. Ukusetshenziswa kotshwala okudakayo kungadla inani le-folate (elilodwa lamavithamini B) owawuthola ekudleni okunempilo.
Ukuntuleka kwe-folate kuye kwaxhunyaniswa nesimo esikhulayo somdlavuza wekoloni.
Yidla isenzo sangempela
Ungathola cishe wonke ama-micronutrient (cabanga ngamaminerali, amavithamini) atholakala efomini lepilisi namhlanje. Kodwa-ke, akuwona nje ama-micronutrients ekudleni okunempilo okubalulekile. Kuyinto yokwelapha izakhi, ama-phytochemicals kanye nama-antioxidants - ngokuyisisekelo, ukudla okuphelele-okusiza ukulwa namangqamuzana omdlavuza.
Ucwaningo oluningi lwezilingo nezivivinyo luye lwabonisa ukuthi ukuthatha izithako eziningi, njenge-beta-carotene noma i-calcium, emzamweni wokulwa nomngcingo womdlavuza kungabangela ukulimaza. Ezinye zalezi zivivinyo, ikakhulukazi lezo eziqukethe i-beta carotene, zibonisa ingozi eyengeziwe yokwenza umdlavuza ngenkathi ithatha lezi zengezo ezenziwe ngabantu.
Indlela ephephile futhi enomnotho kakhulu yokuthola wonke ama-antioxidants akho, ama-phytochemicals kanye nezakhi zomzimba ngokudla ukudla okuphelele, okwemvelo, okutshalwe yizitshalo - ikakhulukazi okungaguquki kusukela ekuvuneni. Geza imifino nezithelo kahle, futhi ujabulele izikhumba ezidliwayo - yilapho i- fiber ishaywa khona.
Hlanganisa phezulu
Thola inzuzo enkulu ekudleni kwakho ngokufaka izinhlobo ezihlukahlukene zokudla okunempilo. Zama ukugwema ukudla izithelo, imifino kanye nezinhlamvu ezifanayo ngokuphindaphindiwe.
Uhlobo ngalunye (nombala) wokudla okunempilo lunamakhemikhali athile aqondile kulolo qembu lokudla.
- Imifino eluhlaza emifino, njenge-kale, isipinashi, ne-broccoli, igcwele i-lutein yemvelo, i-vitamin E, i-beta-carotene ne-calcium
- Izithelo nemifino ye-Orange, njenge-izaqathe, i-cantaloupes, ne-ithanga, iqukethe i-beta carotene yemvelo
- Utamatisi, ikhabe, kanye ne-pink grapefruit ziqukethe i-lycopene
- Ama-alimondi, ama-mango kanye namafutha ahlanzekile aqukethe i-vitamin E yemvelo
- Izinhlanzi, ama-oranges, okusanhlamvu, izinkukhu kanye nokunye okunye okuqukethe i-vitamin C
- Ilayisi, ukolweni kanye namantongomane aseBrazil kukhona umthombo onempilo ka-selenium
Ngeke ukwazi ukudlula phezu kwamakhemikhali, ama-antioxidants, kanye namaminerali ngokuwadla esimweni sabo sokudla kwemvelo.
Zama ukwengeza izithelo noma imifino eyodwa noma ezimbili ekudleni kwakho ngesikhathi, okwenza ukudla okunempilo kube ingxenye engunaphakade yokudla kwakho.
Izindlela Zokupheka
Uma upheka inyama phezu kwamazinga aphezulu okushisa (ucabange ukucola, ukugcoba, nokuthosa), ama-compounds akhishwa enyameni. Lezi zinhlanganisela ezimbili ezikhishwe yi-polycyclic ama-hydrocarboni aphuzi (ama-PAHs) nama-heterocyclic amines (ama-HCAs). Baye bazi ama-carcinogens futhi baxhunyaniswe nenyuka yokwanda kwamakhansela e-colon nama-rectal. Ama-PAH angatholakala nasekudleni noma okubhemayo, njengenyama noma i-bacon.
Akudingeki ukuba uphonse i-grill yakho yangasese, kodwa kungase kube nempilo yokuphuza-ukupheka ukudla okushisa okuphansi, isobho, noma amaprotheni amancane ahlambulukile.
Imithombo:
I-American Cancer Society. (2006). Umhlahlandlela ophelele we-American Cancer Society ku-Cancer Colorectal . I-Clifton Fields, NE: i-American Cancer Society.
I-American Cancer Society. (nd). Imibuzo evamile mayelana nokudla neCanscer. Izinkombandlela ze-ACS ngokuNondla kanye nomsebenzi womzimba we-Prevention Prevention.
I-National Cancer Institute. (nd). Ama-antioxidants kanye nokuvimbela umdlavuza: I-Fact Sheets.
Sinha, R., Peters, U., Cross, AJ, et al. (Septemba 2011). Izindlela zokupheka kwezinyama kanye nokulondolozwa kanye nenengozi ye-Colorectal Adenoma. Ucwaningo lweCancer , 65; 8034.
U-Willet, WC (2010). Izithelo, Imifino, kanye Nokuvimbela I-Cancer: I-Turmoil kwi-Produce Section. Umagazini weNational Cancer Institute: 102 (8).