Nasi isixhobo onokuyongeza kwi-arsenal yakho yokulwa nomhlaza: ukutya okunokulinganisela. Uphando luqinisekisa okokuba ootatomkhulu obaziyo kakade: izithelo kunye nemifuno enobungcono impilo, inyama yimiba ekhethekileyo, kwaye izityalo kunye neziqholo ziyimithi. Funda malunga nokutya okukunceda ukulwa nomhlaza.
Iingcebiso zokutya okunempilo ukunciphisa ingozi yomhlaza webele
Ibrokholi
I-Broccoli, i-cauliflower, iklabishi, kunye neentsuku zeBrussels ziqukethe i-sulfur compounds, ezingenakukuvumba kakuhle kuwe, kodwa zilwa nomhlaza.
I-Broccoli, ngokukodwa, inxamnye nomhlaza wesifuba-ukuze udle nganye iveki.
Imifuno
Iimbotyi, iimbotyi, iiperesi, iilentile, kunye neepinanci ziyanondlo, ziphantsi kweoli, zininzi kwiiprotheyini, zizityebi kwi-antioxidants kunye ne-saponins. Nangona bebengayi kuthintela umdlavuza webele, baqinisa impilo yakho yonke. Kwaye ngelixa sithetha ngeembotyi.
Soy
IiSoybe kunye nemveliso ye-soy yindlela efanelekileyo yokutya ukutya kwezilwanyana. Ukutya kwe-Soy kuqulethe i-isoflavone genistein, enokukunceda ukukhusela umdlavuza webele xa uqala ukuyidla ngaphambi kokuba ufike. Unokutya ukutya kwesoya ngokumodareyitha, kwaye kulula ukuyongeza isoyi ekudleni kwakho.
Anyanisi kunye nearlic
Inqabileyo kunye nemibala, i-allium njengegalikhi ne-anyanisi, ibonakala ekudleni kuwo wonke umhlaba. Unesondlo esikhulu kwaye unokunceda ukulwa nomhlaza. Funda indlela ukutya i-anyanisi kunye negalikhi kuyinxalenye yokutya okunempilo.
Iitrobhu kunye neNongo
Unokumangaliswa ukuba zinamandla kangakanani iziqholo-kungekhona nje ngeengcingo, kodwa nangenxa yokutya kwakho kwe-antiticancer!
Iimveliso ezininzi kunye neziqholo ziye zathelekiswa nezidakamizwa ezikhuselekileyo zomhlaza. Thatha uhambo lweetyhubhu ezithandathu kunye neziqholo ezilwa nomhlaza.
I-Low-Calorie Izithelo kunye nama-Berries
Iintyatyambo kunye namajikijolo ngamaswidi aqhelekileyo anokungeniswa kwi-entrees okanye izitya zemifuno. Ngokwabo, benza i-low-calorie dessert okanye i-smoothies elula.
I-Cranberries ixutywe ngokukodwa ngamacandelo okulwa nomhlaza.
Iingqolowa Zonke kunye neMbewu
Iintlobo zonke zikunika inzuzo epheleleyo kuyo yonke into emithathu yengqolowa, equlethe iivithamini ezininzi, amaminerali kunye ne-fiber fiber. I-Flaxseeds ngumzekelo omhle wokutya okusanhlamvu ongayisebenzisa imihla ngemihla. Funda indlela imbewu ezuze ngayo impilo yakho kwaye kulula ukuyongeza ekudleni kwakho.
Zondlo Zendalo
I-sweeteners yemvelo yinto enomdla kakhulu yokutya okunempilo-iyancipha kwi-index ye-glycemic, ngoko ayiphakamisi amazinga e-glucose egazi njengokweshukela ococekileyo. I-Cancer iyancipha kwi-ushukela, ngoko ke ukusebenzisa izityambo ezinobuncwane kungcono kuwe. Funda malunga neentlobo ezininzi zobumnandi bemvelo.
Iintlanzi okanye izitya zokuhlwaya
Intlanzi kunye neentlanzi zasemanzini ziphantsi kwiimpahla ezizalisiweyo kunezidlo kwaye zizityebi kwi-omega-3 fatty acids, ezilwa nomhlaza. Kodwa khetha ukuba yeyiphi intlanzi oyikhethayo-ezinye zilungele kuwe kunabanye. Jonga kwaye uzame intlanzi okanye i-entrees yemifuno ukuze utshintshe kwizilwanyana.
Phuza kwiMpilo Yakho: Ikofi, i-Tea, neCafine
Ikhofi kunye netiyi ziqulethe i-antioxidants, ezinokunciphisa ingozi yomhlaza. Iitayi ezihlaza zilungele ngokukhethekileyo kuwe. Kodwa ezo ziselo ziqulethe i- caffeine , enokuthi ubuninzi bezinto ezinokuthi zingabonakali kakuhle amabele akho.
Amanzi kunye neJusi - Ukutshiza ama-Toxins akho
Amanzi kunye nejusi kukunceda ukuba uhlale u-hydrated kwaye uncede umzimba wakho uphephe ama- carcinogens . Ijusi ezivela kwiziqhamo nemifuno kulula ukuba umzimba wakho uthathe, kodwa unokuba neeshukela ezingaphezulu kunye ne-fiber engaphantsi kuneemveliso ezintsha. Zama i-juicing izithelo zakho nemifuno, okanye wenze i-smoothies kwi-blender yakho.
Nciphisa okanye Gwema ezi Zitya kunye neZiselo
Inyama ebomvu
Ukunikezelwa kwimihla ngemihla ebomvu kunye nokucwangciswa kwezilwanyana kunokubangela ezininzi iikhalori, ubunzima obukhulu kunye nezifo ezahlukahlukeneyo. Zidla kuphela kwiziganeko ezizodwa-ngokukodwa xa zinyanyisiwe, zixutywe okanye zifakwe. Enyanisweni, qalisa ukucinga inyama njengento yokuzimela.
Funda indlela inyama ekhuselekile ngayo, kwaye kufuneka iphekwe njani.
Iipatata
Nangona iitapile ziyindlela enhle yokuzalisa isitya seesidlo, akusiyo enempilo kuwe. Iipatata ziphakamileyo kwi-index ye-glycemic, ukuze bakwazi ukuphakamisa amanqanaba eeshukela egazi, okungahambi kakuhle. Funda ukuba zeziphi iintlobo ezintle ezilungileyo kuwe.
Iesweets kunye neSodas
I-sweeteners yokufakelwa (i-Aspartame ne-Saccharin) ayibonakali kwandisa ingozi yomhlaza kubantu. Nangona kunjalo, ukusela i-sodas yokutya, exhomekeka kwi-sweeteners eyenziwe, ibonakala idibene nokufumana ubunzima. Ubunzima obunzima buphakamisa umngcipheko wokuvelisa umdlavuza webele, kunye nokuphindaphinda.
Ityuwa
Ukusebenzisa amanqanaba asetyuwa ephakamileyo, okanye ukutya ukutya okugcinwe ukutyunjwa, okanye ukucola kungakhokelela kwengozi enkulu yesisu , i-nasopharyngeal, nomdlavuza womqala . Ukusetyenziswa okuthe ngqo kwetyuwa kunye nokutya akubonakalwanga kubangela umdlavuza.
Utywala
Ukutywala kotywala kufuneka kuthobe okanye kupheliswe, ukugcina umngcipheko wesifo somhlaza. Naluphina uhlobo lotywala obuthileyo lunokutshintsha amazinga akho amahomoni wesifazane, kwaye ukwandisa umngcipheko we-esrogen-receptor yesifo sengqondo somhlaza.
Ngaphantsi
Yakha imikhwa emihle yokunciphisa ingozi yomhlaza okanye ukuphindaphinda. Unokwenza oko ngokuthi ube neenkonzo ezinhlanu okanye ngaphezulu kweziqhamo kunye nemifuno imihla ngemihla, kunye nemifuno kunye nemveliso yezolimo. Sebenzisa izithelo kunye namajikijolo okutya kunye needyert, esikhundleni seesitya zokushukela. Khetha ukutya kwendalo xa unako. Gcina ukhetho lwakho lokutya oluphantsi kweoli. Phuza amanzi, ijusi, itiye eluhlaza kunye nekhofi-kodwa ugweme utywala.
Phuma embhedeni uze usebenzise umlinganiselo ubuncinane kwisiqingatha seyure ngosuku. Hlala slim okanye ufunde indlela yokulahlekelwa ubunzima bakho obukhulu. Gwema ugwayi kunye nomsi wesandla wesithathu . Hlalana nabantu abanezinto ezintle kwaye uhlakulele kwaye ugcine isimo sengqondo nesimo esihle . Khawukhawuleze, kumncumo xa kunokwenzeka, kwaye uphile impilo.
Imithombo
ACS. Izikhokelo zoMbutho we-American Cancer Society malunga nokutya nokuKhusela umdlavuza. 1997.
I-WCRF ne-AICR Yibini Ingxelo Yengcali. Ukutya, Ukutya okunomsoco, Umsebenzi wezoPhilo, kunye nokuKhuselwa kweCarcer.