Nangona uphando lwenzululwazi lubonakala luphikisana noko kufuneka ufanele kwaye ungayidli ukukhusela umhlaza, kukho enye into eqhubekayo: Ukutya okucebile kwiziqhamo nemifuno kukulungele. Akukho nto efana nokutya kokuthintela umdlavuza, kodwa kukho izinto ongayidla ukunciphisa umngcipheko wakho wokuvelisa umdlavuza wekolon , nokuba unokholo olomeleleyo lweentsapho zesi sifo.
Iyintoni isidlo esilungileyo?
Igama elithi "ukutya okunempilo" lugqibeleleyo. Kwabanye abantu, kusenokuthi ukuhlawula isiselo esincinci sokutya okanye ukongeza isaladi yesipinashi kwi inkukhu ethosiweyo. Inyaniso kukuba, ukutya okunempilo kukutya okunokulinganisela okubandakanya ngaphezu kokukhethwa kokutya - iindlela zokupheka nokulondoloza zinokuchaphazela umngcipheko wakho womhlaza, naye.
Ukwakha Isitya Sakho
Kungakhathaliseki ukuba yeyiphi isidlo oya kukutya (isidlo sakusasa, isidlo sasemini okanye isidlo sakusihlwa), isitya sakho kufuneka sibe nzima kwizityalo kunye nemifuno, ukukhanya kwiiprotheni zezilwanyana kunye namafutha. Izikhokelo ze-American Cancer Society zibonisa ukutya okungenani iintsuku ezihlanu zezityalo kunye nemifuno (ezo zinto zihlanganiselwe, kungekho iziqhamo ezintlanu kunye nemifuno emihlanu) imihla ngemihla ukunciphisa ingozi yomhlaza. Ukuba uzalisa isitya sakho esipheleleyo sezityalo okanye imifuno, uya kuba neklasi elincinci yeemveliso kunye neeprotheni zezilwanyana.
Ukutshintsha indlela yokuphila ukuze udibanise ukutya okunesondlo
Ukuba utshaya okanye uphuze utywala, umzimba wakho ungadinga izondlo ezingaphezu komntu ongabhemi okanye ongeyiselo.
Uphando lubonisa ukuba ukutshaya kunokunciphisa umzimba wakho we-vitamin C, eyona nto inamandla kakhulu. Ama-Antioxidants anceda ukunciphisa umngcipheko wakho womhlaza wekolon ngokukhupha i-radicals yamahhala (ukungcola, inkunkuma yamaselula) emzimbeni wakho. Ukusetyenziswa kakubi kotywala kunokunciphisa inani le-folate (enye yevithamini B) osifumanayo kukutya okunempilo.
Ukusilela kwintloko kuye kwaxhaswa kwimeko ephakamileyo yomhlaza wekoloni.
Yidla iNgqiqo yo kwenene
Unokufumana phantse yonke i-micronutrient (cinga ngamaminerali, iivithamini) ezikhoyo kwifom yepilisi namhlanje. Nangona kunjalo, akukhona nje i-micronutrients ekutya okunempilo okubalulekileyo. Kuyinto yokusebenzisana kwezondlo, ii-phytochemicals kunye ne-antioxidants-ngokuyisiseko, ukutya ngokubanzi-olukunceda ukulwa namaseli omhlaza.
Uninzi lwezifundo kunye nezilingo zenzululwazi ziye zabonisa ukuba ukuthatha izibonelelo ezininzi, ezifana ne-beta-carotene okanye i-calcium, emzameni wokulwa nomngcipheko womhlaza kunokungabonakali. Ezinye zezi zilingo, ingakumbi ezo zine-beta carotene, zibonise ingozi enkulu yokuba nomdlavuza ngelixa zithatha izixhobo ezenziwe ngabantu.
Indlela ekhuselekileyo kunye nezoqoqosho ekufumaneni zonke i-antioxidants yakho, iiprotochemicals kunye nezondlo zidla ngokutya konke, okwezendalo, ezityalo-ikakhulukazi ezingaguqukanga ukususela ekuvuneni. Geza imifuno kunye neziqhamo kakuhle, kwaye ujabulele iibhokhwe ezidliwayo kunye-yilapho i- fiber ifakwe khona.
Hlanganisa
Fumana inzuzo enkulu ekudleni kwakho ngokubandakanya iintlobo zokutya ezahlukeneyo. Zama ukugwema ukutya iziqhamo ezifanayo, imifuno kunye neengqolowa ngokuphindaphindiweyo.
Uhlobo ngalunye (kunye nombala) wokutya okunempilo kunamacronutrients ayo aqondile kwiqela lokutya.
- Imifuno eluhlaza, njenge-kale, isipinashi, kunye ne-broccoli, izele i-lutein, i-vitamin E, i-beta-carotene kunye ne-calcium
- Iziqhamo ze-Orange kunye nemifuno, ezinjenge-carrot, i-cantaloupes kunye ne-pumpkin, ziqulethe i-beta carotene yemvelo
- Utamatisi, i-watermelon kunye ne-pink grapefruit ziqukethe i-lycopene
- Ii-almonds, iimango kunye neoli e-mafutha ziqukethe i-vitamin E yemvelo
- Iintlanzi, ii-oranges, ukutya okutya, iinkukhu kunye nezinye ukutya ezininzi ziqulethe i-vitamin C
- Ilayisi, ingqolowa kunye nama-Brazil amanqwanqwa ngumthombo onempilo we-selenium
Awukwazi ukugqithisa phezu kwamacronutrients, antioxidants, kunye neemaminerali ngokuzidla kwisimo salo sokutya.
Zama ukongeza izithelo okanye imifuno esisodwa okanye iifuno kwizidlo zakho ngexesha, ukwenza ukutya okunempilo ibe yinxalenye esisigxina yokutya kwakho.
Iindlela zokupheka
Xa upheka inyama phezu kwamaqondo aphezulu (cinga ukucola, ukugcoba, kunye nokucima), iifom ekhutshelwe emzimbeni. Ezi zixhobo zombini ezikhutshiwe zi-polycyclic i-hydrocarboni ephosakeleyo (i-PAHs) kunye ne-heterocyclic amines (ii-HCAs). Baye bazi i-carcinogens kwaye baye badibaniswa neemeko ezikhulayo ze-colon ne-rectal cancer. I-PAH ikwafumaneka nakwiindawo zokuphilisa okanye ukubhema, njenge-ham okanye i-bacon.
Awudingi ukuphosa i-grill yakho yangasemva, kodwa kunokuphelisa ukupheka ukutya-okupheka kwiindawo ezisezantsi okanye kwiiprotheni ezilwanyana ezincancisayo.
Imithombo:
American Cancer Society. (2006). I-American Cancer Society's Guide epheleleyo yeCrorectal Cancer . Clifton Fields, NE: I-American Cancer Society.
American Cancer Society. (nd). Imibuzo eqhelekileyo malunga nokutya kunye neCarcer. Izikhokelo ze-ACS kwiZondlo kunye nomsebenzi wePhysical Prevention Prevention.
National Cancer Institute. (nd). Ama-antioxidants kunye noKhuselo lweKhansela: iShidi leNkcazo.
Sinha, R., Peters, U., Cross, AJ, et al. (Septemba 2011). Iindlela zokupheka kwezilwanyana kunye nokuLondolozwa kunye neengozi yeColorectal Adenoma. Uphando lweCans , 65; 8034.
Willet, WC (2010). Iintlobo, iMifuno, kunye noKhuselo lweKhansela: Imfudumalo kwiCandelo loPhuhliso. Umbhalo weNational Cancer Institute: 102 (8).