Yuli 2021: Ƙungiyar Ciwon Kankara ta Amirka ya canza tsarin rigakafin cutar kansa da jagororin motsa jiki. Haɗarin rayuwa na mutum na samun ko mutuwa daga ciwon daji na iya raguwa sosai ta hanyar kiyaye nauyin lafiya, kasancewa mai aiki a duk tsawon rayuwarsa, bin tsarin cin abinci mai kyau, da gujewa ko ƙuntata barasa. Haɗin waɗannan abubuwan yana da alaƙa da aƙalla 18% na duk cututtukan daji a Amurka. Bayan ba shan taba ba, waɗannan zaɓuɓɓukan salon rayuwa sune mafi mahimmancin halayen da mutane zasu iya sarrafawa da daidaitawa don taimakawa rage haɗarin ciwon daji.
Tun da sabuntawa na ƙarshe a cikin 2012, an buga sabbin shaida, kuma ƙa'idar da aka gyara ta haɗa da wannan. An buga shi a CA: A Cancer Journal for Clinicians, mujallar da aka yi bita da takwarorinsu na American Cancer Society.
Shawarwari don abinci da aikin jiki
An sabunta jagorar don haɗa shawarwari don haɓaka motsa jiki na jiki, cin ƙasa (ko a'a) sarrafa nama da jan nama, da gujewa ko shan ƙarancin barasa. Ya karanta:
Kula da nauyin jiki lafiya tsawon rayuwar ku. Idan kana da kiba ko kiba, ko da zubar da wasu fam na iya rage haɗarin wasu cututtukan daji.
Manya ya kamata su shiga cikin mintuna 150-300 na matsakaicin matsakaicin motsa jiki, mintuna 75-150 na motsa jiki mai ƙarfi, ko haɗin biyun kowane mako. Ana iya samun mafi girman fa'idodin kiwon lafiya ta hanyar motsa jiki na mintuna 300 ko fiye.
Kowace rana, yara da matasa ya kamata su shiga aƙalla sa'a ɗaya na matsakaici ko aiki mai tsanani.
Rage yawan lokacin da kuke kashewa a zaune ko kwance. Wannan ya haɗa da lokacin da aka kashe akan wayarka, kwamfutar hannu, kwamfuta, ko kallon talabijin.
Ku ci bakan gizo na 'ya'yan itatuwa da kayan marmari, da dukan hatsi kamar shinkafa mai launin ruwan kasa.
Jajayen nama kamar naman sa, naman alade, da rago, da naman da aka sarrafa kamar naman alade, tsiran alade, nama mai ɗorewa, da karnuka masu zafi, yakamata a guji ko iyakancewa.
Abin sha mai zaki da sukari, abinci da aka sarrafa sosai, da ingantaccen kayan hatsi yakamata a kiyaye su ko iyakance.
Zai fi kyau kada ku sha giya. Idan ka yi, ka iyakance kanka ga abin sha guda ɗaya kowace rana ga mata, sha biyu a kowace rana ga maza. Oza 12 na giya na yau da kullun, oza 5 na giya, ko ozaji 1.5 na ruhohin ruhohi 80-hujja sun zama abin sha.
Shawarar ta dogara ne akan bayanai na yanzu waɗanda ke nuna cewa yadda kuke ci, maimakon takamaiman abinci ko ma'adanai, yana da mahimmanci wajen rage haɗarin cutar kansa da haɓaka lafiyar gabaɗaya, a cewar Laura Makaroff, DO, babban mataimakin shugaban ƙungiyar Cancer na Amurka, Rigakafi da rigakafin cutar kansa. Ganewar Farko.
“There is no single meal, or even dietary group,” Makaroff added, “that is sufficient to achieve a significant reduction in cancer risk.” She believes that people should eat whole foods rather than individual components because data continues to show that healthy dietary patterns are linked to a lower risk of cancer, particularly colorectal and breast cancers.
Mutane da yawa suna samun wahalar yin zaɓin cin abinci da motsa jiki da suka dace. Abubuwan zamantakewa, tattalin arziki, da al'adu duk suna tasiri yadda mutane suke cin abinci da motsa jiki, da kuma yadda sauƙi ko wahala ke canzawa. Ya kamata ƙungiyoyin jama'a, masu zaman kansu, da na al'umma su haɗa kai don haɓaka damar samun abinci mara tsada, lafiyayye da aminci, jin daɗi, da zaɓuɓɓukan ayyukan motsa jiki.
Duk wani gyara da kuke ƙoƙarin yi don samun ingantacciyar rayuwa zai zama mafi sauƙi idan kuna rayuwa, aiki, wasa, ko halartar makaranta a cikin al'ummar da ke ƙarfafa ta. Nemo hanyoyin da za ku mayar da unguwarku wurin zama lafiyayye ta hanyar yin waɗannan abubuwa:
A makaranta ko wurin aiki, nemi mafi lafiyayyen abincin rana da zaɓin abun ciye-ciye.
Ya kamata a tallafa wa shaguna da gidajen cin abinci waɗanda ke samarwa ko ba da zaɓin lafiya.
Yi magana game da buƙatar hanyoyin tafiya, titin keke, wuraren shakatawa, da filayen wasa a majalisar birni da sauran tarukan al'umma.
FAQ's akan ingantaccen abinci mai gina jiki da ayyukan jiki
Sabuwar jagorar kuma ta haɗa da bayanai game da abinci da aka gyara ta gado, abinci maras yisti, juicing/cleantation, da sauran batutuwan da jama'a ke yawan tambaya.
Ana ƙirƙirar amfanin gona da aka gyara ta hanyar shigar da kwayoyin halitta a cikin tsirrai don ba su kyawawan halaye kamar juriyar kwari ko ingantaccen dandano. A wannan lokacin, babu wata hujja da ke nuna cewa abincin da aka shirya da waɗannan amfanin gona na da haɗari ga lafiyar mutum ko kuma yana ƙara haɗarin kamuwa da cutar kansa.
Gluten is a protein found in wheat, rye, and barley that is considered safe by the majority of people. Gluten should be avoided by celiac disease sufferers. There is no evidence that a gluten-free diet reduces the risk of cancer in those who do not have celiac disease. Many studies have linked whole grains, especially gluten-free grains, to a lower risk of ciwon daji.
Babu wata shaida ta kimiyya da ke nuna cewa shan ruwan 'ya'yan itace kawai na tsawon kwanaki ɗaya ko fiye (“tsaftace ruwan 'ya'yan itace”) yana rage haɗarin cutar kansa ko yana da fa'idodin lafiya. Abincin ruwan 'ya'yan itace-kawai na iya zama ƙarancin wasu sinadarai kuma, a wasu yanayi, yana iya haifar da matsalolin lafiya.
