Zakudya Zabwino Kwambiri Zolimbana ndi Khansa Yapakhungu Kuti Muwonjezere P mbale Yanu

Zamkati

• Zakudya Zomwe Zimateteza Khansa Yapakhungu
• Zipatso Zokongola ndi Zamasamba
• Nsomba Zolemera mu Omega-3s
• Zitsamba
• Tiyi
• Vinyo wofiyira
• Zakudya Zolemera za Antioxidant
• 7 Zomwe Muyenera Kudziwa Zowopsa za Khansa Yapakhungu
• HPV
• Mankhwala a Acne
• Kunja kwa Sabata
• Moyo Wakumapiri
• Chitetezo Chamthupi Chofooka
• Khansa ya m'mawere
• Timadontho Tating'onoting'ono
• Onaninso za

Muli ndi memo yotumbululuka-ndi-yatsopano-yatsopano zaka zapitazo ndipo muli ndi nzeru za dzuwa kuti zitsimikizire. Mumavala zodzitetezera ku dzuwa musanachite masewera olimbitsa thupi, mumasewera zipewa zokhala ndi milomo yotakata pagombe, pewani kuwala kwa masana, komanso kupewa mabedi oyaka. Chifukwa cha kuopsa kwa khansa yapakhungu, simukusokoneza: Khansara yapakhungu ndi khansa yofala kwambiri ku United States, ndipo amayi azaka zapakati pa 49 ndi ocheperapo ali ndi mwayi waukulu wokhala ndi khansa yapakhungu kwambiri kuposa khansa ina iliyonse. khansa kupatula khansa ya m'mawere ndi chithokomiro, malinga ndi The Skin Cancer Foundation. Komabe, ngakhale muli odziwa komanso akhama, pali choteteza khungu chatsopano chomwe mwina mukuchisowa: zakudya zanu.

Karen Collins, RD., katswiri woona za kadyedwe kake komanso mlangizi wa kasamalidwe ka kadyedwe ka bungwe la American Institute for Cancer Research ku Washington, D.C., anati: “Kuphatikiza pa kuchepetsa kutentha kwa dzuwa, kudya zakudya zina kungathandize kuchepetsa chiopsezo chanu.”

Zambiri mwa kafukufuku waposachedwa zimayang'ana ku Mediterranean yadzuwa ndi dzuwa pazakudya zomwe zimapewa khansa yapakhungu. Ngakhale amakhala ndi moyo wakunja, anthu okhala m'derali sangatenge khansa ya khansa kuposa anthu aku America, ndipo asayansi ena amakhulupirira kuti kuwonjezera pa khungu lawo la azitona, kusiyana kumeneku kumatha kukhala chifukwa cha miyambo yosiyana siyana yazikhalidwe. Chakudya cham'derali makamaka chochokera ku mbewu, chodzaza masamba ndi zipatso komanso mafuta a azitona, nsomba, ndi zitsamba zatsopano, zidapezeka kuti zimachepetsa chiopsezo cha khansa ya melanoma ndi 50 peresenti mu kafukufuku waku Italy wofalitsidwa mu International Journal of Epidemiology.

Akatswiri ofufuza amanena za zakudya zopatsa mphamvu zowononga antioxidant, zinthu zomwe zimaganiziridwa kuti zimathandiza kuteteza ku kuwonongeka kwa ma cell chifukwa cha cheza cha ultraviolet (UV), chomwe chidakali chiopsezo chachikulu cha khansa yapakhungu, malinga ndi dermatologists. Umu ndi momwe ntchitoyi imagwirira ntchito: Kuwala kwa UV kumawononga maselo a khungu, omwe kenaka amatulutsa mamolekyu a okosijeni otchedwa free radicals. Ngati ma free radicals awononga DNA yanu, amatha kuyisintha, ndipo maselo akhungu amatha kukhala khansa ndikufanana. Nkhani yabwino ndiyakuti kukhala ndi ma antioxidants ambiri pakhungu ndi thupi lanu kumatha kufooketsa ma free radicals motero kupewa kapena kuchepetsa kukula kwa khansa yapakhungu. Kafukufuku wa labotale ndi nyama apeza kuti kuchuluka kwa ma antioxidants akunja, monga omwe mumadya kuchokera ku chakudya ndi zowonjezera, kumatha kuletsa kuwonongeka kwakukulu komwe kumalumikizidwa ndi kukula kwa khansa, malinga ndi National Cancer Institute.

Palinso gulu latsopano, lomwe likukulirakulira lofufuza za "antiangiogenic" zazakudya. Kuwonongeka kwa dzuwa pakhungu kumayambitsa kukula kwa mitsempha yatsopano, mwa njira yotchedwa angiogenesis, yomwe ma cell a khansa amabedwa kuti adyetse okha. William Li, MD, pulezidenti ndi mkulu wa zachipatala wa Angiogenesis Foundation ku Cambridge, Massachusetts anati: Zakudya zina kuphatikizapo omega-3 mafuta-acid nsomba, omwe amapezeka mu zakudya za ku Mediterranean - ali ndi mankhwalawa. Zakudya zina zokhala ndi antioxidant zimasonyeza ntchito ya antiangiogenic, nayenso, Dr. Li akuwonjezera.

Mwayi womwe mukukhala nawo kale kuti mupeze ndalama zolimbana ndi khansa mukamadya zakudya zabwino, koma kusintha pang'ono kungakuthandizeni kukulitsa chitetezo chanu. “Chakudya ndi mankhwala amphamvu amene tonsefe timamwa katatu patsiku,” akutero Dr. Chifukwa chake kuwonjezera pakwezetsa zotchinga dzuwa tsiku lililonse (ngakhale nthawi yachisanu!), Sungani firiji yanu ndi phukusi ndi mtundu watsopano wa SPF: zakudya zoteteza khungu. Bweretsani njira zanzeru izi kuchokera kumadyedwe aku Mediterranean ndikuwonjezera zakudya izi zomwe zimateteza khansa yapakhungu pazakudya zanu.

Zakudya Zomwe Zimateteza Khansa Yapakhungu

Zipatso Zokongola ndi Zamasamba

Mukamayesetsa kupereka zipatso zisanu kapena masamba tsiku lililonse kapena zipatso zamasamba zomwe American Cancer Society ikulimbikitsani, onetsetsani kuti pali zobiriwira zobiriwira zakuda ndi lalanje musakanizo wanu. Sabata iliyonse, idyani masamba atatu osakaniza, monga broccoli, kolifulawa, ndi kale; masamba ena anayi kapena asanu ndi limodzi a masamba obiriwira obiriwira, monga sipinachi, masamba a beet, ndi masamba obiriwira; ndi zipatso zisanu ndi ziwiri za citrus—zonsezo zinapezedwa ndi kafukufuku wa ku Italy kukhala zotetezera khansa yapakhungu zikadyedwa mochuluka. "Zakudya izi zili ndi ma antioxidants amphamvu, kuphatikiza polyphenols, carotenoids, ndi zinthu zina zosagwirizana ndi bioactive, zomwe zitha kuchepetsa chiopsezo cha khansa ya khansa," wolemba ndemanga wolemba Cristina Fortes, Ph.D., wofufuza mu chipatala cha epidemiology ku Istituto Dermopatico dell'Immacolata ku Roma.

Nsomba Zolemera mu Omega-3s

Chifukwa cha omega-3s yotsutsa-yotupa, yomwe imapezeka makamaka mu nkhono zam'madzi ndi nsomba zamtundu wambiri, kudya chakudya chomwe chimaperekedwa sabata iliyonse kumawonjezera chitetezo chanu cha khansa ya khansa, kafukufuku wa a Fortes apeza. Fortes akuwonjezeranso kuti chakudya choterechi chingatetezenso ku khansa yapakhungu la nonmelanoma, yomwe siipha kwenikweni koma imafala kwambiri. Ofufuza aku Australia adapeza kuti anthu omwe amadya pafupifupi kamodzi kokha ka nsomba za mafuta omega-3 zonenepa kwambiri, monga nsomba, sardine, mackerel, ndi trout, masiku asanu aliwonse amakhala ndi 28% yocheperako ma keratoses a minyewa — akuthwa, owala minyewa Zomera zomwe zimayamba chifukwa cha kuwala kwa UV ndipo zimatha kukhala mtundu woyamba wa squamous cell carcinoma, malinga ndi kafukufuku wofalitsidwa mu 2009. American Journal of Clinical Nutrition.

Zitsamba

Kuphatikizira zitsamba ku saladi, supu, nkhuku, nsomba, kapena china chilichonse chomwe mumakonda kudya sikumangopangitsa kuti chakudya chanu chikhale chokoma komanso kulimbitsa khungu lanu. Zitsamba zimatha kunyamula antioxidant wallop-supuni imodzi imatha kukhala ndi zipatso zambiri-ndipo imatha kuteteza ku melanoma, malinga ndi kafukufuku wa Fortes. Nsomba zatsopano, rosemary, parsley, ndi basil zimapindulitsa kwambiri. "Izi sizikutanthauza kuti muyenera kugwiritsa ntchito zitsamba zinayi nthawi imodzi," Fortes akufotokoza. "Ingogwiritsani ntchito mtundu wina wa zitsamba zatsopano tsiku lililonse."

Tiyi

Sinthanitsani khofi wanu wa tsiku ndi tsiku ndi kapu ya tiyi, yomwe ingathandize kuthana ndi kuwonongeka kwa ma cell komwe kumayambitsidwa ndi dzuwa. Kafukufuku wa labu adapeza kuti ma polyphenol antioxidants m'matayi obiriwira ndi akuda amaletsa mapuloteni ofunikira kuti khansa yapakhungu ipangidwe. "Angakhalenso ndi njala ya khansa poletsa kukula kwa mitsempha yamagazi mozungulira zotupa," atero a coauthor a Zigang Dong, MD, director director komanso mtsogoleri wagawo la lab of cellular and molecular biology ku Hormel Institute ku University of Minnesota ku Austin. Zomwe a Fortes anapeza, kumwa kapu ya tiyi tsiku lililonse kumalumikizidwa ndi vuto locheperako khansa ya khansa. Ndipo ofufuza a Dartmouth Medical School adapeza kuti anthu omwe amamwa makapu awiri kapena kuposerapo tsiku lililonse sangatenge squamous cell carcinomas kuposa osamwa tiyi.

Vinyo wofiyira

Mwinamwake mwakhala mukumva za udindo wa vinyo wofiira kwa zaka zambiri, ndipo kafukufuku wina amasonyeza kuti zingakhale zowonjezera pamndandanda wa zakudya zomwe zimateteza khansa yapakhungu. Ngakhale pali chikhalidwe champhamvu cha vinyo waku Mediterranean, zidziwitso za Fortes sizinateteze kapena kuwononga melanoma mwa omwa vinyo. Komabe, m’kafukufuku wa ku Australia, anthu amene amamwa kapu ya vinyo pa avereji ya masiku angapo—ofiira, oyera, kapena otubwiluka—anachepetsa ndi 27 peresenti ya kukhala ndi ma actinic keratoses (zigamba kapena zophuka pakhunguzo). "Zomwe zili mu vinyo, monga makatekini ndi resveratrol, zitha kukhala zoteteza chotupa pang'ono chifukwa cha antioxidant katundu wawo komanso zimatha kulepheretsa kukula kwa maselo ena a khansa yamunthu," akufotokoza motero Adele Green, MD, Ph.D., wachiwiri kwa director ndi mutu. a khansa ndi malo owerengera anthu ku Queensland Institute of Medical Research.

Zakudya Zolemera za Antioxidant

"Sikuti antioxidant kapena zowonjezera zowonjezera zomwe zimapangitsa kusiyana pachiwopsezo cha khansa," akutero Collins. "M'malo mwake, mankhwalawa akuwoneka kuti akugwira ntchito mogwirizana." Chifukwa chake kubetcha kwanu ndikuti muzipeza zakudya zosiyanasiyana mosadukiza. Apa ndi pomwe mungapeze zinthu zamagetsi.

Beta-carotene: kaloti, sikwashi, mango, sipinachi, kale, mbatata

Lutein: masamba obiriwira, sipinachi, kale

Lycopene: tomato, chivwende, chomera, apurikoti

Selenium: Mtedza waku Brazil, nyama ndi buledi

Vitamini A: mbatata, mkaka, mazira a dzira, mozzarella

Vitamini C: zipatso zambiri ndi zipatso, chimanga, nsomba

Vitamini E: amondi ndi mtedza wina; mafuta ambiri, kuphatikizapo safflower ndi chimanga

7 Zomwe Muyenera Kudziwa Zowopsa za Khansa Yapakhungu

Kafukufuku watsopano akuwonetsa zifukwa zodabwitsa zomwe mungakhale pachiwopsezo. Kodi chilichonse cha izi chikukukhudzani?

HPV

Human papillomavirus, yomwe imakhudza pafupifupi 50 peresenti ya anthu omwe amagonana, yakhala ikugwirizana ndi matenda a squamous cell carcinoma, malinga ndi kafukufuku wofalitsidwa m'magazini ya 2010.British Medical Journal. Lankhulani ndi gynecologist wanu za kudziteteza ku HPV komanso ngati katemera wa HPV ndi njira yabwino kwa inu.

Mankhwala a Acne

Tetracycline ndi maantibayotiki ena ofanana nawo amachititsa khungu lanu kukhala lodziwika bwino ndi kutentha kwa dzuwa, choncho pewani kuwonetsedwa ndi dzuwa mukamamwa ndipo nthawi zonse muzivala zoteteza dzuwa musanatuluke panja.

Kunja kwa Sabata

Kugwira ntchito m'nyumba sabata yonse ndiyomwe mumakhala ndi dzuwa kwambiri kumapeto kwa sabata, makamaka ngati mukuchita masewera olimbitsa thupi (thukuta limafafaniza zoteteza ku dzuwa, kusiya khungu lanu kuti lidziwike kwambiri polowera UV), kutha kukupatsani chiopsezo, malinga ndi American Cancer Society.

Moyo Wakumapiri

Mayiko monga Utah ndi New Hampshire, omwe ali ndi mapiri ambiri, ali ndi anthu ambiri omwe apanga khansa yapakhungu kuposa omwe amatero, Wisconsin ndi New York, CDC idatero. Kuchuluka kwa ma radiation a UV kumawonjezera 4 mpaka 5 peresenti pakukula kwa phazi lililonse lokwera 1,000.

Chitetezo Chamthupi Chofooka

Anthu omwe amatenga prednisone, omwe atha kugwiritsidwa ntchito pa matenda a mphumu ndi zina, komanso mankhwala osokoneza bongo amakhala pachiwopsezo cha khansa yapakhungu chifukwa chitetezo cha mthupi chawo chimatsika komanso sichitha kuteteza maselo kuwonongeka kwa UV.

Khansa ya m'mawere

Amayi m'modzi mwa amayi asanu ndi atatu atenga khansa ya m'mawere nthawi yonse ya moyo wake, malinga ndi American Cancer Society. Kukhala ndi matendawa kumabweretsa mwayi wokhala ndi khansa ya khansa, nayenso, malinga ndi kafukufuku muIrish Journal of Medical Science. Pamene ochita kafukufuku amafufuza kugwirizana kwa majini pakati pa khansa ziwirizi, onetsetsani kuti mukukhalabe ndi mayeso a m'mawere anu.

Timadontho Tating'onoting'ono

Anthu omwe ali ndi timadontho ting'onoting'ono 10 kapena kupitilira apo, omwe amafanana ndi melanoma koma osawoneka bwino, ali pachiwopsezo chotenga melanoma ka 12 poyerekeza ndi anthu wamba, malinga ndi Skin Cancer Foundation. Ngakhale mutakhala ndi mole imodzi yokha, khalani tcheru ndikudziyang'anira pakhungu lanu.

Onaninso za