Regular exercise, maintaining a healthy weight, and avoiding tobacco products are all lifestyle choices that help reduce the risk of cancer. Healthy eating is also important for cancer prevention.
Gore rega rega, iyo US "Nhau neWorld Report" webhusaiti ichaitisa huwandu hukuru hwezviverengero kuti uverenge hutano hwepasi rose hwehukama. Munguva pfupi yapfuura, iyo rondedzero yezvikafu zvakanakisa mu2019 yakaburitswa. Gore rino, kune makumi mana nemakumi mana ezvikafu, zvinofanirwa kuve zvakachengeteka, zviri nyore kutevera, uye chikafu Sarudza chikafu chakanakisa, uye tarisa maitiro ekudya ndiwo ane hutano!
Iyo yepamusoro gumi nzira dzekudya
Nzvimbo yekutanga: Chikafu cheMediterranean
Nzvimbo yechipiri: DASH Kudya
Nzvimbo yechitatu: Iyo Flexitarian Kudya
Nzvimbo yechina (tai): Pfungwa Dzokudya
Nzvimbo yechina (tai): WW (Vatariri Vehuremu) Kudya (Vatariri Vehuremu) Kudya
Nzvimbo yechitanhatu (tie): Mayo Clinic Kudya (Mayo Clinic Kudya)
Nzvimbo yechitanhatu (tai): Volumetrics Kudya
Nzvimbo yechisere: TLC Kudya (yakatetepa layer chromatography chikafu)
Nzvimbo yechipfumbamwe (tie): Nordic Kudya
Nzvimbo yepfumbamwe (tai): Chikafu cheOnnish
Kudya kweMediterranean
Kudya kweMediterranean kunotanga pakutanga mune runyorwa rweUSNEWS kudya kwakanyanya. Kunze kwekuhwina zita rezvese "chikafu chakanakisa", chikafu cheMediterranean chakayerwa se "chakanyanya kukodzera kune vane chirwere cheshuga", "chinobatsira zvakanyanya kuhutano hwemwoyo", "chine hutano hwakanyanya", Chikafu chiri nyore kwazvo kutevera.
Kudya kweMediterranean kunoreva madhayeti ekudya eGreek, France nedzimwe nyika pamhenderekedzo yeMediterranean izvo zvinonyanya kutarisana nemiriwo, michero, hove, zviyo zvese, bhinzi nemafuta emuorivhi.
The Mediterranean diet is like a pyramid. The bottom of the tower is a lot of exercise, then vegetables, fruits, whole grains, beans, nuts, olive oil, and then up is fish, seafood, poultry, eggs, dairy products, the top needs The restrictions are on sweets and red meat (Image source: Wikimedia Commons)
Kana iwe uchida kuziva zvakawanda nezve iyo nyowani anticancer mushonga ruzivo kana kunyorera kubvunza kwehunyanzvi uye kujoina chiremba-murwere boka rekutaurirana, unogona kuwedzera WeChat, nyanzvi yezvekurapa murapi wekenza, kuendesa rekodhi yezvokurapa kuti uwane yekutanga kuongororwa kana kurapwa , kana kufonera Medical department 400-666-7998.
Hunhu hweMediterranean chikafu
1.Gadzirira chikafu chihombe
Kudya kweMediterranean kunosimbisa kudzora kwekutora zvekudya zvekudya, uye chikafu chikuru chinonyanya kudyiwa zviyo, senge oats, bhari, mupunga wakasviba, mupunga mutema, chibage zvichingodaro.
Chechipiri, zvakapfuma miriwo uye michero
Inisa huwandu hwakawanda hwemichero yemwaka miriwo zuva rega rega, uye nzira yekubika iri nyore, kazhinji inodyiwa mbishi, kana yakashongedzwa zvishoma nemvura, uyezve ingori kutonhora.
3. Hove dzakapfuma uye hove dzehove dzehove
Nekuda kwenzvimbo dzemahombekombe eMediterranean, hove dzakadzika dzegungwa dzinowanzo kudyiwa. Hove uye shrimp yezvokudya zvegungwa zvinogona kupa yakawanda yemhando yepamusoro mapuroteni kumuviri wemunhu. Hove yakadzika-yegungwa ine yakawanda ye omega-3 fatty acids, iyo inobatsira kudzvinyirira atherosclerosis. Inokurudzirwa kukudziridza tsika yekudya yakadzika-yegungwa hove kaviri kusvika katatu pavhiki, sardines, mackerel, herring, salmon, nezvimwe.
4. Pasina nyama tsvuku uye chikafu chisina kugadzirwa
Compared with seafood, red meat has a higher fat content and is mainly saturated fat. Excessive intake of red meat is harmful to the prevention of cardiovascular and cerebrovascular diseases, obesity and other diseases. Also rarely eat processed foods, such as sausages, bacon, ham and so on.
5. Huwandu hwakakodzera hwezvigadzirwa zvemukaka nemazai
Kushandiswa kwezuva nezuva kwezvigadzirwa zvemukaka zvine mwero zvakare chinhu chinowanikwa mukudya kweMediterranean, uye ine hupfumi hwakasiyana, senge mukaka, yogati, chizi uye zvichingodaro. Kunze kwekuve wakapfuma mune yepamusoro mapuroteni uye mavitamini, mukaka une huwandu hwecalcium.
6. Nzungu dzinodyiwa nembeu
Such foods contain high levels of fiber, magnesium and polyunsaturated fatty acids, and these nutrients are very important for effectively reducing the risk of cardiovascular disease and the body’s cholesterol levels.
7. Mafuta emhando yepamusoro anodyiwa
Chinhu chikuru chekudya kweMediterranean ndiko kushandiswa kwemafuta emuorivhi (kana mamwe maorivhi emafuta) mukubika panzvimbo pechinyakare mhuka nemafuta akasanganiswa.
Sere, shandisa zvinonhuwira
Vanhu vari mudunhu reMediterranean vakanaka pakushandisa zvinonhuwira kunatsiridza ruvara nekuravira kwechikafu, uku vachidzikisa huwandu hwemafuta nemunyu zvinoshandiswa mukubika, zvichiita kuti ndiro dzive dzakareruka uye dziine hutano. Zvakadai separsley, rosemary, thyme, nezvimwe.
Zvinogona kuoneka kuti misimboti iyo yekudya kweMediterranean inoda kutevedzera zvakare vanhu vanodzivirira uye vanorwisa kenza vanofanirwa kuita. Saka ndedzipi nzira dzakanakisa dzekudya kune vanorwara nekenza?
Kanzera kudya mazano
Zano
Hazvikurudzirwi
1. Idya muriwo mumwe wakasvibira zuva nezuva. Inogona kunge iri yekubika, saradhi, muto, michero uye muto wemiriwo
2. Idya svutugadzike nzungu mazuva ose. Unogona kuenda kuchitoro kunotenga nzungu dzakasanganiswa, dzakarongedzwa mumabhegi madiki ezvikafu zvishoma pakati pekudya
3. Idya zvikamu zvitatu zvezviyo zvakakwana pazuva. Nzira iri nyore ndeyekutsiva iyo mitatu yekudya kweporridge, mupunga, uye manodles neiyo yakazara zviyo. Vakwegura vane masisitimu ekugaya asina kusimba vanogona kuwana hafu yezviyo zvakakwana uye hafu yezviyo zvakanaka
4. Wedzera tofu uye bhinzi kuchikafu
5. Idya sitirobheri kana bhuruu kaviri pasvondo
6. Idya huku kana dhadha kaviri pasvondo
7. Idya hove kamwe pasvondo. Kana iwe usingaite kunge kunhuwa kwehove, unogona kudya hove mafuta
1. Deredza kudya nyama tsvuku, nyama yakashandurwa, madhiri, uye chikafu chakakangwa
2. Kana usiri kunwa, haufanire kunwa waini tsvuku mazuva ese
1. Zvakavanzika zvekurwisa gomarara mundiro yemabiko
Iko hakuna chikafu chimwechete chekudzivirira cancer, asi chaiyo musanganiswa wekudya unogona kunge wakasiyana. Kana uchidya, muviri wemunhu unowanzoda kuenzanisa kanenge zvikamu zviviri kubva muzvitatu zvezvikafu zvezvirimwa uye kwete inopfuura chetatu cheprotein yemhuka.
2. "Ruvara" anti-cancer
Fruits and vegetables are rich in anti-cancer nutrients-the more colors, the more nutrients they contain. These foods can also reduce your risk of cancer in a second way-helping you reach a healthy weight. Being overweight increases the risk of various cancers, including colon cancer, kenza yegurokuro and kidney cancer. Eating more kinds of vegetables, especially dark green, red and orange vegetables, helps prevent disease.
3. Chakavanzika chean anti-cancer mubreakfast-folic acid
Naturally occurring folic acid is an important B vitamin that can help fight colon, rectal and kenza yebonde. Breakfast foods are rich in folic acid, such as breakfast porridge and whole wheat foods, orange juice, melons and strawberries are also good sources of folic acid.
4. Zvimwe zvekudya zvakapfuma mu folic acid
Zvimwe zvakanaka zviwanikwa zve folic acid isparagus nemazai. Inogona zvakare kuwanikwa mune bhinzi, sunflower mbeu uye green mashizha mashizha senge sipinachi kana romaine lettuce. Nzira yakanakisa yekuwana folic acid haisi yekumwa mushonga, asi kudya michero yakakwana, miriwo uye zvigadzirwa zvezviyo zvakapfuma.
5. Njodzi yekenza mudhiri
Occasionally a sandwich or hot dog at a baseball stadium will not hurt you. But eating less processed meats like salami, ham and hot dogs will help reduce the risk of colorectal and chirwere chepamu. Also, bacon or cured meat contains ch
emicals iyo inogona kukonzera cancer.
6. Tomato inorwisa gomarara
Whether it is lycopene or other unknown substances that make tomatoes red, some studies have found that eating tomatoes can reduce several types of cancer, including Kenza yeprotate. Studies have also shown that tomato juice or tomato paste can stimulate the body’s anti-cancer potential.
7. Tea inopesana nekenza
Although the evidence is still uneven, tea, especially green tea, may be a powerful anti-cancer fighter. Laboratory studies have confirmed that green tea can slow down or prevent the development of cancer cells in the colon, liver, breast and prostate. It has a similar effect in lung tissue and skin. Further research has found that tea can also reduce the risk of kenza dundira, stomach cancer and pancreatic cancer.
8. Grapes and cancer
Mazambiringa uye muto wemazambiringa, kunyanya mazambiringa e fuchsia ane resveratrol. Resveratrol ine yakasimba antioxidant uye inorwisa-kupisa mhedzisiro. Rabhoritari tsvagiridzo yakasimbisa kuti inogona kudzivirira kumwe kwekukuvara kunogona kukonzera cancer kero. Asi hapana humbowo hwakakwana hwekuti kudya mazambiringa kana kunwa muto wemazambiringa kana waini (kana kutora zvinowedzera) kunogona kudzivirira kana kurapa gomarara.
9. Restrict drinking to reduce cancer risk
Mouth cancer, throat cancer, throat cancer, esophageal cancer, gomarara rechiropa and breast cancer are all related to drinking. Alcohol may also increase the risk of kenza yakajeka. The American Cancer Society recommends that men drink no more than two glasses a day and women do not drink more than one. Women who are at high risk of breast cancer need to ask the doctor how much alcohol they can reach each day even if they want to drink alcohol, based on personal health.
10. Mvura nezvimwe zvinwiwa zvine chekuita nekudzivirira
Kwete chete mvura inogona kudzikamisa nyota yako, inogona zvakare kudzikisira njodzi yekenza yedundira nekudzikisa kuwanda kweanogona kenza carcinogens mudundira. Uye zvakare, kunwa mvura yakawanda kunozokonzera kuti uite weti kakawanda, zvichideredza nguva iyo iwo ma carcinogen anosangana neicho bladder mucosa.
11. Bhinzi dzine simba
Mbeu dzebhinzi dzakanakira muviri, izvo hazvishamise, nekuti zvinogona kubatsirawo muviri kurwisa gomarara. Iwo ane akati wandei anoshanda phytochemicals anodzivirira maseru emuviri kukuvadzwa kunogona kukonzeresa cancer. Zvidzidzo zveLaborari zvakaona kuti zvinodzora kukura kwemamota uye zvinodzivirira kubva mukuburitsa zvinhu zvinokuvadza maseru ari padyo.
12. Mhuri yekabichi vs cancer
Cruciferous vegetables include broccoli, cauliflower, cabbage, Brussels sprouts, cabbage and kale. Members of these cabbage families can make very good stir-fried dishes, and they can also make good salads. But most importantly, the components in these vegetables may help your body defend against cancers such as colon cancer, breast cancer, lung cancer and cervical cancer.
13. Miriwo yakasvibira yakasvibira
Miti yakasvibira yakasvibira miriwo yakadai semasitadhi, lettuce, kare, chicory, nesipinashi zvakapfuma mu fiber, folic acid, uye carotenoids. Izvi zvinovaka muviri zvinogona kubatsira kudzivirira kubva kumagomarara emuromo, pahuro, rwatata, mapapu, ganda, uye mudumbu.
14. Kuchengetedzwa kwezvinonhuwira zvekunze
Curcumin ndicho chikamu chikuru cheIndia spice turmeric uye ine mikana yekurwisa kenza. Rabhoritari tsvagiridzo inoratidza kuti inogona kudzora shanduko, kuwanda uye kupinda kwemaseru ekenza uye kudzivirira akasiyana cancer.
15. Nzira dzekubika
Nzira dzakasiyana dzekubika dzenyama dzinotungamirawo panjodzi dzakasiyana dzekanzino. Kutsvaira pamatembiricha akanyanya kwazvo, kuchera nyama zvigadzirwa kunogona kutungamira mukuumbwa kwemakemikari anokuvadza, ayo anogona kuwedzera njodzi yekenza. Dzimwe nzira dzekubika, dzakadai sekubikisa, kufashaira kana kufashaira, zvinoita kunge dzinowanzo gadzira makemikari aya. Asi zvakare yeuka kuwedzera mimwe miriwo ine hutano kana uchibika nyama.
16. Svina mukombe wepamu kunwa
Ose mahabhurosi uye raspberries ane phytochemical inonzi ellagic acid, inova antioxidant ine simba inogona kurwisa gomarara panguva imwe chete nenzira dzinoverengeka, sekumisa zvimwe zvinhu zvinokonzerwa nemamwe macancer kana kunonoka maseru egomarara Kukura.
17. Blueberries uye hutano
The powerful antioxidants in blueberries may have a broad value for our health. Antioxidants can eliminate free radicals before they cause damage to cells, thereby eliminating cancer at the source. You can try to mix blueberries with first-class oatmeal, uncooked cereals, yogurt, and even salads to increase the intake of healthy berries.
18. "Zvakaipa zvinokonzerwa neshuga"
Shuga inogona kusakonzera gomarara, asi inogona kutadzisa zvimwe kudya kunovaka muviri kunobatsira kurwisa gomarara. Uye inogona kuwedzera macalorie, zvichitungamira kufutisa uye kufutisa, inova zvakare kenza ngozi njodzi. Zvibereko zvakapfuma mumavitamini, asi zvakare zvine yakawanda shuga, tinogona kusarudza kumedza shuga kubva pamichero.
19. Usavimba nezvokuwedzera
Mavhitaminzi anogona kubatsira kudzivirira cancer, asi chete kune zvakasikwa sosi yezvokudya. IAmerican Cancer Society neAmerican Cancer Institute vanosimbisa kuti kuwana mishonga yekurwisa gomarara kubva muzvikafu zvakaita senzungu, michero nemiriwo yakasvibira zvine mashizha zvinopfuura zvinowedzerwa. Kudya kunovaka muviri kwakakwirira kwazvo kupfuura zvinovaka muviri zvese.
