Njira 5 Zosavuta Zochepetsera Chiwopsezo Cha Khansa Yam'mawere

Zamkati

• 1. HIIT kawiri pa sabata.
• 2. Sankhani zotengera mosamala.
• 3. Idyani mkaka (kumanja).
• 4. Nenani kuti soya.
• 5. Funsani doc wanu funso lofunika ili.
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Pali nkhani yabwino: Kuchuluka kwa anthu omwe amafa ndi khansa ya m'mawere kwatsika ndi 38% pazaka makumi awiri ndi theka zapitazi, malinga ndi American Cancer Society. Izi zikutanthawuza kuti sikuti kungopeza matenda ndi chithandizo chokha, koma tikuphunziranso zambiri pakuwongolera zomwe zingayambitse ngozi. Nayi malangizo abwino kwambiri, aposachedwa kwambiri otetezera.

1. HIIT kawiri pa sabata.

Kuchita masewera olimbitsa thupi kwambiri kungachepetse mwayi wanu wa khansa ya m'mawere mpaka 17 peresenti. "Kuchita masewera olimbitsa thupi mwamphamvu kumachepetsa mafuta amthupi, omwe amachepetsa kuchuluka kwa estrogen ndikuchepetsa chiopsezo chokhala ndi khansa yokhudzana ndi estrogen," atero a Carmen Calfa, M.D., katswiri wazamankhwala wa m'mawere ku Sylvester Comprehensive Cancer Center ku University of Miami. "Zimachepetsanso kuchuluka kwa insulini m'magazi-ofunika kwambiri chifukwa timadzi timene timayambitsa kupulumuka ndi kufalikira kwa maselo otupa. Ndipo kugwira ntchito kumachepetsa kutupa ndikuyambitsa maselo akupha achilengedwe, zinthu ziwiri zomwe zingateteze ku khansa. Zomwe zimafunika ndi mphindi 75 kwa sabata mukudzikakamiza, Dr. Calfa akuti. Mphindi 150 zolimbitsa thupi sabata iliyonse.

2. Sankhani zotengera mosamala.

Bisphenol A (BPA), mankhwala omwe amagwiritsidwa ntchito popanga mapulasitiki olimba ngati mabotolo amadzi ogwiritsidwanso ntchito komanso zotengera zakudya, amayatsa molekyulu yotchedwa HOTAIR, yomwe yalumikizidwa ndi chiwopsezo chowonjezeka cha khansa ya m'mawere, malinga ndi kafukufukuyu. Zolemba za Steroid Biochemistry ndi Molecular Biology. BPA imafanizira zovuta za mahomoni ogonana a estrogen, omwe amatha kuyambitsa mitundu ina ya khansa ya m'mawere, atero Subhrangsu Mandal, Ph.D., wolemba kafukufukuyu. Ndipo si BPA yokha: Bisphenol S, yomwe imagwiritsidwa ntchito kwambiri m'mapulasitiki opanda BPA, ikhoza kuonjezera chiopsezo cha khansa ya m'mawere. (Ndicho chifukwa chake Kourtney Kardashian amapewa zotengera zapulasitiki.) Ngakhale akatswiri akuti palibe kafukufuku wokwanira wotsimikizira kuti BPA imatha kubweretsa khansa ya m'mawere, akuti ndichanzeru kuti muchepetse kupezeka kwanu ndi mapulasitiki momwe mungathere. Njira imodzi yochitira izi: Gwiritsani ntchito zitsulo zosapanga dzimbiri ndi mabotolo agalasi ndi zotengera zakudya, Mandal akulangiza.

3. Idyani mkaka (kumanja).

Azimayi omwe amamwa yogati nthawi zonse amakhala ndi chiopsezo chochepa cha 39 peresenti ya khansa ya m'mawere, malinga ndi zomwe zapeza kuchokera ku Roswell Park Cancer Institute. (Chifukwa chachikulu chopangira imodzi ya mbale zothira ma yogurt.) Koma iwo omwe amadya tchizi cholimba kwambiri, kuphatikiza aku America ndi cheddar, ali ndi chiopsezo chachikulu cha 53 khansa ya m'mawere. "Yogurt ikhoza kusintha mabakiteriya am'matumbo omwe amathandiza kuteteza ku khansa," akutero wofufuza wamkulu Susan McCann, Ph.D., R.D.N. Komano, tchizi uli ndi mafuta ambiri, ndipo kafukufuku wina wapeza kugwirizana pakati pa khansa ya m’mawere ndi kudya mafuta ambiri,” iye akutero. "Kapena amayi omwe amadya tchizi kwambiri amakhala ndi zakudya zochepa zopatsa thanzi."

Kafukufuku wowonjezereka akuyenera kuchitidwa akatswiri asanapange malingaliro abulangete, atero a Jennifer Litton, MD, pulofesa wothandizirana ndi khansa ya m'mawere ku University of Texas MD Anderson Cancer Center. Koma ndizomveka kudya yogurt ndikuyang'ana tchizi. Phunziroli, kukhala ndi yogurt katatu kapena kanayi pamlungu kunalumikizidwa ndi kutsika kwa chiopsezo cha khansa ya m'mawere, pomwe kudya tchizi wochulukirapo kunabweretsa mavuto. (Kudya zambiri kumathandizanso kuti muchepetse vuto lanu la khansa ya m'mawere.)

4. Nenani kuti soya.

Pakhala pali chisokonezo chachikulu chokhudza soya, ndipo n’zosadabwitsa kuti: Kafukufuku wina wasonyeza kuti ma isoflavone omwe ali nawo akhoza kuwonjezera chiopsezo cha khansa ya m’mawere; ena adapeza kuti soya alibe mphamvu ndipo amatha kuchepetsa mwayi wanu wokhala ndi khansa ya m'mawere. Pomaliza, komabe, pali kumveka kwina. Kafukufuku wambiri tsopano akuwonetsa kuti soya ali bwino. M'malo mwake, kafukufuku wina waposachedwa ku Tufts University azimayi omwe ali ndi matendawa adawonetsa kuti zakudya za soya zimalumikizidwa ndi mwayi wopulumuka. "Soy isoflavones ali ndi mankhwala a anticarcinogenic. Amaletsa kuchuluka kwa ma cell ndikuchepetsa kutupa komanso kupsinjika kwa okosijeni," akutero a Fang Fang Zhang, MD, Ph.D., wolemba kafukufukuyu. Pitirirani ndipo khalani ndi mkaka wa soya, tofu, ndi edamame.

5. Funsani doc wanu funso lofunika ili.

Kuchulukana kwa mabere anu kumatha kukhudza mwachindunji chiopsezo cha khansa ya m'mawere, koma pokhapokha mutafunsa dokotala wanu, simungadziwe ngati ili ndi vuto kwa inu.

Azimayi achichepere mwachibadwa amakhala ndi mabere olimba chifukwa mnofuwo umapangidwa ndimatope ndi timadontho ta mkaka, zomwe ndizofunikira poyamwitsa, atero a Sagar Sardesai, MD, oncologist wazamankhwala ku Ohio State University Comprehensive Cancer Center yemwe adaphunzira nkhaniyi. Nthawi zambiri "amayi akamayamba kutha msinkhu, pafupifupi zaka 40, mawere amayenera kukhala onenepa komanso ocheperako," akutero. Koma azimayi 40 pa 100 aliwonse amakhala ndi mabere owirira. Ichi ndi chodetsa nkhawa, chifukwa iwo azaka zopitilira 45 omwe mabere awo ali opitilira 75% ali ndi chiopsezo chowonjezeka cha khansa ya m'mawere, a Dr. Sardesai akutero. Minofu imapangitsanso mammograms kukhala ovuta kuwerenga, ndipo zotupa zimatha kubisika.

Ngati muli ndi zaka 45 kapena kuposerapo, funsani dokotala wanu kuti mabere anu ali owundana bwanji, Dr. Sardesai akuti. Sikuti mayiko onse amafuna kuti madokotala azingowulula izi, chifukwa chake ndikofunikira kuti mukhale okhazikika. Mukapeza kuti mabere anu ndi ochuluka kuposa 75 peresenti, mungafune kuganizira njira zina zowunikira khansa ya m'mawere, monga MRI ya m'mawere kapena 3-D mammogram, zonse zomwe zili bwino poyang'ana zotupa mu minofu ya m'mawere kuposa nthawi zonse. mammogramu.

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