Zakudya ndi khansa

Zakudya zimatha kukhala pachiwopsezo chotenga mitundu yambiri ya khansa. Mutha kuchepetsa chiopsezo chanu potsatira zakudya zabwino zomwe zimaphatikizapo zipatso, ndiwo zamasamba, ndi mbewu zonse.

KHALIDWE WA Zakudya Zakudya ndi Mabere

Kugwirizana pakati pa zakudya zopatsa thanzi ndi khansa ya m'mawere kwaphunziridwa bwino. Pofuna kuchepetsa chiopsezo cha khansa ya m'mawere American Cancer Society (ACS) ikukulimbikitsani kuti:

• Muzichita masewera olimbitsa thupi kwa mphindi 30 patsiku kasanu pamlungu.
• Khalani ndi kulemera kwabwino pamoyo wanu wonse.
• Idyani zakudya zokhala ndi zipatso, ndiwo zamasamba, ndi mbewu zonse. Idyani osachepera makapu 2½ (300 magalamu) a zipatso ndi ndiwo zamasamba tsiku lililonse.
• Chepetsani zakumwa zoledzeretsa zosaposa zakumwa ziwiri kwa amuna; 1 chakumwa cha akazi. Chakumwa chimodzi ndichofanana ndi mowa wa ma ola 12 (mamililita 360), mowa umodzi (30 milliliters), kapena vinyo wa ounces (120 milliliters).

Zinthu zina zofunika kuziganizira:

• Kudya kwambiri soya (mwa mawonekedwe a zowonjezera mavitamini) kumayambitsa mikangano mwa azimayi omwe amapezeka ndi khansa yokhudzana ndi mahomoni. Kugwiritsa ntchito zakudya zomwe zili ndi zakudya za soya pang'ono usanakule kungakhale kopindulitsa.
• Kuyamwitsa kungachepetse chiopsezo cha mayi kukhala ndi khansa ya m'mawere kapena yamchiberekero.

KANSA YAKUDYA NDI KANSA YA KUMAPETE

ACS imalimbikitsa zosankha zotsatirazi kuti muchepetse chiopsezo cha khansa ya prostate:

• Muzichita masewera olimbitsa thupi kwa mphindi 30 patsiku kasanu pamlungu.
• Khalani ndi kulemera kwabwino pamoyo wanu wonse.
• Idyani zakudya zokhala ndi zipatso, ndiwo zamasamba, ndi mbewu zonse. Idyani osachepera makapu 2½ (300 magalamu) a zipatso ndi ndiwo zamasamba tsiku lililonse.
• Chepetsani zakumwa zoledzeretsa zosaposa zakumwa ziwiri kwa amuna. Chakumwa chimodzi ndichofanana ndi mowa wa ma ola 12 (mamililita 360), mowa umodzi (30 milliliters), kapena vinyo wa ounces (120 milliliters).

Zinthu zina zofunika kuziganizira:

• Wothandizira zaumoyo wanu angauze amuna kuti achepetse kugwiritsa ntchito calcium zowonjezerapo ndipo asapitirire kuchuluka kwa calcium kuchokera kuzakudya ndi zakumwa.

Zakudya Zakudya Zakudya Zakudya Zam'mimba Kapena Khansa Yeniyeni

ACS imalimbikitsa zotsatirazi kuti muchepetse chiopsezo cha khansa yoyipa:

• Chepetsani kudya nyama yofiira komanso yosakidwa. Pewani nyama yopsereza.
• Idyani zakudya zokhala ndi zipatso, ndiwo zamasamba, ndi mbewu zonse. Idyani osachepera makapu 2½ (300 magalamu) a zipatso ndi ndiwo zamasamba tsiku lililonse. Broccoli itha kukhala yopindulitsa makamaka.
• Pewani kumwa mowa mopitirira muyeso.
• Idyani calcium yochuluka kwambiri ndikupeza Vitamini D. wokwanira
• Idyani ma omega-3 fatty acids (nsomba zamafuta, mafuta amafuta, ma walnuts) kuposa omega-6 fatty acids (mafuta amafuta, mafuta osungunula, ndi mafuta a mpendadzuwa).
• Khalani ndi kulemera kwabwino pamoyo wanu wonse. Pewani kunenepa kwambiri komanso kuchuluka kwa mafuta m'mimba.
• Zochita zilizonse ndizopindulitsa koma zochitika mwamphamvu zitha kukhala ndi phindu lalikulu. Kuchulukitsa mphamvu ndi kuchuluka kwa zochitika zanu zakuthupi zitha kuthandiza kuchepetsa ngozi.
• Pezani zojambula zowoneka bwino nthawi zonse kutengera msinkhu wanu komanso mbiri yazaumoyo wanu.

Zakudya Zakudya Zakudya Zakudya Zam'mimba kapena zam'mimba

ACS imalimbikitsa zosankha zotsatirazi kuti muchepetse vuto la khansa ya m'mimba ndi m'mimba:

• Idyani zakudya zokhala ndi zipatso, ndiwo zamasamba, ndi mbewu zonse. Idyani osachepera makapu 2½ (300 magalamu) a zipatso ndi ndiwo zamasamba tsiku lililonse.
• Chepetsani kudya nyama yosinthidwa, kusuta, nitrite-yophika, komanso zakudya zosungidwa ndi mchere; Tsindikani mapuloteni azomera.
• Muzichita masewera olimbitsa thupi osachepera mphindi 30 patsiku kasanu pamlungu.
• Pitirizani kukhala ndi thupi labwino m'moyo wanu wonse.

MAFUNSO OTHANDIZA KUDZITSA KHANSA

Malingaliro khumi a American Institute for Cancer Research onena za kupewa khansa ndi awa:

1. Khalani owonda momwe mungathere osakhala onenepa.
2. Khalani olimbitsa thupi kwa mphindi zosachepera 30 tsiku lililonse.
3. Pewani zakumwa zotsekemera. Chepetsani kumwa zakudya zopatsa mphamvu. (Zokometsera zopangira zochepa sizinawonetsedwe kuti zimayambitsa khansa.)
4. Idyani zamasamba, zipatso, mbewu zonse, ndi nyemba zambiri monga nyemba.
5. Chepetsani kumwa nyama zofiira (monga ng'ombe, nkhumba ndi mwanawankhosa) ndipo pewani nyama zomwe zasinthidwa.
6. Ngati mumamwa konse, chepetsani zakumwa zoledzeretsa kwa amuna awiri ndi 1 ya akazi patsiku.
7. Chepetsani kumwa zakudya zamchere ndi zakudya zopangidwa ndi mchere (sodium).
8. Musagwiritse ntchito zowonjezera kuti muteteze ku khansa.
9. Ndibwino kwa amayi kuyamwitsa mwana kwa miyezi isanu ndi umodzi yokha ndikuwonjezera zakumwa ndi zakudya zina.
10. Atalandira chithandizo, opulumuka khansa ayenera kutsatira malangizo othandizira kupewa khansa.

ZOTHANDIZA

Malangizo a Zakudya kwa Achimereka - www.choosemyplate.gov

American Cancer Society ndi njira yabwino kwambiri yodziwira za khansa - www.cancer.gov

American Institute for Cancer Research - www.aicr.org/new-american-plate

Academy of Nutrition and Dietetics imapereka upangiri wabwino wazakudya pamitu yambiri - www.eatright.org

CancerNet ya National Cancer Institute ndi njira yolowera m'boma yodziwitsa anthu za kupewa khansa - www.cancer.gov

CHIKWANGWANI ndi khansa; Khansa ndi fiber; Nitrate ndi khansa; Khansa ndi nitrate

• Kufooka kwa mafupa
• Opanga cholesterol
• Mankhwala osokoneza bongo
• Selenium - antioxidant
• Zakudya komanso kupewa matenda

Basen-Engquist K, Brown P, Coletta AM, Savage M, Maresso KC, Hawk E. Moyo komanso kupewa khansa. Mu: Niederhuber JE, Armitage JO, Kastan MB, Doroshow JH, Tepper JE, olemba. Chipatala cha Abeloff's Oncology. Lachisanu ndi chimodzi. Philadelphia, PA: Elsevier; 2020: mutu 22.

Kumar V, Abbas AK, Aster JC. Matenda achilengedwe ndi azaumoyo. Mu: Kumar V, Abbas AK, Aster JC, olemba, eds. Ma Robbins ndi Matenda a Cotran Pathologic. 9th ed. Philadelphia, PA: Elsevier Saunders; 2015: chaputala 9.

Kushi LH, Doyle C, McCullough M, et al; American Cancer Society 2010 Komiti Yolangizira Zaumoyo Ndi Ntchito Zolimbitsa Thupi. Malangizo a American Cancer Society pankhani yazakudya komanso zochita zolimbitsa thupi kupewa khansa: kuchepetsa chiwopsezo cha khansa ndikusankha zakudya zabwino komanso kuchita masewera olimbitsa thupi. CA Khansa J Clin. 2012; 62 (1): 30-67. (Adasankhidwa) PMID: 22237782 www.ncbi.nlm.nih.gov/pubmed/22237782.

National Institutes of Health, tsamba la National Cancer Institute. Ma module a SEER ophunzitsira, zoopsa za khansa. training.seer.cancer.gov/disease/cancer/risk.html. Idapezeka pa Meyi 9, 2019.

Dipatimenti Yachuma ku United States, Komiti Yowalangiza Zakudya. Scientific Report ya Komiti Yowalangiza Zakudya Zakudya mu 2015. health.gov/sites/default/files/2019-09/Scientific-Report-of-the-2015-Dietary-Guidelines-Advisory-Committee.pdf. Idasinthidwa pa Januware 30, 2020. Idapezeka pa February 11, 2020.

Dipatimenti ya Zaumoyo ku United States ndi Zaumunthu ndi Dipatimenti Yachuma ku US. Malangizo a Zakudya ku 2015 - 2020 kwa aku America. 8th ed. health.gov/dietaryguidelines/2015/guidelines/. Idasindikizidwa Disembala 2015. Idapezeka pa Meyi 9, 2019.