Pezani Kuchepetsa Khansa Yanu Ya M'mawere

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Simungasinthe mbiri ya banja lanu kapena pamene mudayamba kusamba (kafukufuku amasonyeza kuti kusamba koyamba pa zaka 12 kapena kupitirira kumawonjezera chiopsezo cha khansa ya m'mawere). Koma malinga ndi Cheryl Rock, Ph.D., pulofesa ku University of California, San Diego, School of Medicine mu dipatimenti yothandizira kupewa mabanja, pali zinthu zomwe mungachite kuti muchepetse chiopsezo cha khansa ya m'mawere. Nazi zizolowezi zinayi zomwe ofufuza tsopano akukhulupirira kuti zingathandize kuteteza thanzi la bere lanu.

1. Limbikitsani kulemera kwanu.

Kafukufuku pambuyo pa kafukufuku wapeza kuti amayi opitirira zaka 40 omwe amalemera pafupifupi mofanana ndi momwe amachitira ali ndi zaka za m'ma 20 sangatenge matendawa. Momwemo, simuyenera kupitirira 10 peresenti ya thupi lanu (kotero ngati mutalemera 120 ku koleji, simuyenera kupeza mapaundi opitilira 12 pazaka zotsatira).

2. Idyani ndiwo zamasamba.

Kafukufuku wambiri wawona ngati zipatso ndi ndiwo zamasamba ndi zoteteza. Malinga ndi Thanthwe, ndiwo ndiwo zamasamba, osati zipatso, zomwe zimawoneka ngati zopindulitsa kwambiri. "Kafukufuku wina wophatikizidwa, yemwe anali deta yochokera kumayiko angapo, adawonetsa kuti kudya masamba ambiri kumawoneka kuti kumachepetsa chiopsezo cha khansa ya m'mawere mwa amayi onse - makamaka atsikana," akutero. Kodi nchifukwa ninji zokolola zili zopindulitsa kwambiri? Masamba ndiwo magwero abwino kwambiri a fiber, omwe m'maphunziro a nyama awonetsedwa kuti amachepetsa ma estrogen omwe akuyenda m'magazi. Komanso, masamba ambiri ali ndi phytochemicals yolimbana ndi khansa. "Mukamadya kwambiri, ndibwino," Rock akutero. Kuti mupeze phindu la m'mawere, pezani zosachepera zisanu patsiku.

3. Kuchita masewera olimbitsa thupi.

"Kuchita masewera olimbitsa thupi kumawerengedwa, zimawonekeratu kuti masewera olimbitsa thupi amateteza azimayi," Rock akutero. Chokhacho chomwe sichikudziwika ndi momwe muyenera kukhalira achangu. Ngakhale kafukufuku akuwonetsa kuti mudzapindula kwambiri mukachita masewera olimbitsa thupi katatu pamlungu, zocheperako zimawoneka ngati zothandiza. "Pali lingaliro labwino pazifukwa zomwe zimathandizira," Rock akufotokoza. "Amayi omwe amachita masewera olimbitsa thupi pafupipafupi amakhala ndi kuchepa kwa insulin komanso kukula ngati insulin. Ma hormone a anabolic amalimbikitsa magawano am'magulu; pomwe ma cell amagawika ndikukula nthawi zonse, pamakhala chiopsezo china chomwe chingakokedwe panjira yakukhala khansa." Kuchuluka kwa insulini komanso kukula kwa insulini kumawoneka ngati mafuta, mwina kuthandiza khansa kuti ichoke. Kuchita masewera olimbitsa thupi kumathandizanso pochepetsa kuchuluka kwa ma estrogens, Rock akuwonjezera.

4. Imwani pang'ono.

"Kafukufuku wambiri apeza kulumikizana pakati pa mowa ndi khansa ya m'mawere," Rock akutero. "Koma chiopsezo sichimakhala chofunikira mpaka pafupifupi zakumwa ziwiri patsiku. Mutha kumwabe - osangochulukirapo." Chenjezo limodzi losangalatsa: Kafukufuku ku United States ndi Australia apeza kuti azimayi omwe amamwa komanso amapeza mayankho okwanira alibe chiopsezo chachikulu cha khansa ya m'mawere. Chifukwa chake ngati mumakonda kusangalala ndi galasi kapena awiri a vinyo ndi chakudya chanu pafupipafupi, kumwa multivitamin tsiku lililonse kungakhale lingaliro labwino. Ngakhale zili bwino, sankhani magwero abwino: sipinachi, letesi ya Roma, broccoli, madzi a lalanje ndi nandolo wobiriwira.

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