Jimicsiga joogtada ah, ilaalinta miisaanka caafimaadka leh, iyo ka fogaanshaha waxyaabaha tubaakada ayaa dhamaantood ah xulashooyinka qaab nololeedka ee caawiya dhimista khatarta kansarka. Cunto caafimaad leh ayaa sidoo kale muhiim u ah ka hortagga kansarka.
Sannad kasta, mareegaha Mareykanka ee "News and World Report" wuxuu sameyn doonaa tiro badan oo sahanno ah si loo xisaabiyo qiimeynta cunnooyinka ugu caafimaad wanaagsan adduunka. Dhawaan, liiska cuntooyinka ugu fiican sanadka 2019 ayaa la soo saaray. Sannadkan, loogu talagalay 41 cuntooyinka, waa inuu ahaadaa mid ammaan ah, oo si fudud u fudud in la raaco, iyo nafaqada Xulo cuntada ugu fiican, oo fiiri sida wax loo cuno ayaa ugu caafimaad badan!
Tobanka hab ee ugu sareeya habka cuntada
Meesha ugu horeysa: Cuntada Mediterranean
Meesha labaad: DASH Cunto
Kaalinta seddexaad: Cunnooyinka Dabacsan
Kaalinta afaraad (isku xir): Cunnada maskaxda
Kaalinta afaraad (xiritaanka): WW (Miisaanka Ilaaliyayaasha) Cuntada (Daawadeyaasha Miisaanka) Cuntada
Kaalinta lixaad (isku xir): Mayo Clinic Diet (Mayo Clinic Diet)
Kaalinta lixaad (xiritaanka): Cuntada Volumetrics
Meesha sideedaad: TLC Cuntada (cuntada lakabka khafiifka ah ee chromatography)
Meesha sagaalaad (isku xir): Cuntada Waqooyiga Yurub
Meesha sagaalaad (isku xir): Cuntada Ornish
cunto Mediterranean
Cuntada badda Mediterranean ayaa kaalinta kowaad kaga jirta liiska cuntooyinka ugu fiican USNEWS. Marka lagu daro ku guuleysiga cinwaanka guud ee "cuntada ugu fiican", cuntada Mediterranean ayaa sidoo kale lagu qiimeeyaa "ugu habboon dadka cudurka macaanka", "ugu faa'iido badan caafimaadka wadnaha", "ugu caafimaad badan", "Cunnada ugu fudud ee la raaco.
Cunnooyinka badda dhexe waxaa loola jeedaa qaababka cuntada ee Giriigga, Faransiiska iyo waddammada kale ee ku teedsan xeebta badda Mediterranean kuwaas oo inta badan ku saleysan khudaarta, miraha, kalluunka, miraha dhan, digirta iyo saliidda saytuunka
Cuntada Mediterranean-ka waa sida Ahraamta oo kale. Qeybta hoose ee munaaradda waa jimicsi badan, ka dibna khudaarta, miraha, miraha, digirta, lawska, saliidda saytuunka, ka dibna kor waa kalluunka, cuntooyinka badda, digaaga, ukunta, caanaha, baahiyaha ugu sarreeya ee xaddidan ayaa ku jira macmacaanka iyo hilibka cas (Isha sawirka: Wikimedia Commons)
Haddii aad rabto inaad waxbadan ka ogaato macluumaadka daroogada cusub ee dawada lidka ku ah ama aad dalbato la-talin khabiir ah kuna biirto kooxda wada xiriirka dhakhtarka iyo bukaanka, waxaad ku dari kartaa WeChat, oo ah la-taliye caafimaad oo xirfad leh oo kansarka ah, si aad u soo gudbiso diiwaan caafimaad si loo helo baadhitaan hordhac ah ama daaweyn , ama wac Waaxda Caafimaadka 400-666-7998.
Astaamaha lagu garto cuntada Mediterranean
1. In kor loo qaado cuntada daruuriga ah
Cunnooyinka badda Mediterranean waxay xooga saareysaa xakameynta qaadashada cunnooyinka daruuriga ah, iyo cunnada ugu badan ee la qaato waa badarro aan badnayn sida oats, shaciir, bariis bunni ah, bariis madow, galley iyo wixii la mid ah.
Ta labaad, khudaarta iyo miraha hodanka ah
Soo gal qadar badan oo ah khudradda xilliyeed ee cusub maalin kasta, iyo habka wax loo kariyo waa mid aad u fudud, oo inta badan la cuno iyadoo ceyriin ah, ama waxoogaa biyo lagu gubo, ka dibna si fudud loo qaboojiyo.
3. Kalluunka hodanka ah iyo kalluunka badda haley
Meelaha xeebta ee badda Mediterranean-ka awgood, kalluunka badda ee qoto dheer ayaa badanaa la cunaa. Kalluunka iyo hilibka badda ee haley waxay jidhka bini'aadamka siin karaan borotiin badan oo tayo sare leh. Kalluunka badda ku jira ayaa leh waxyaabo badan oo ah asiidh dufan leh oo omega-3 ah, taas oo ka caawisa xakamaynta atherosclerosis. Waxaa lagugula talinayaa inaad horumariso caado cunista kalluunka badda-dheer 2 ilaa 3 jeer usbuucii, sida sardines, mackerel, herring, salmon, iwm.
4. Hilib casaan yar iyo cunno yar oo warshadaysan
Marka la barbardhigo cuntooyinka badda, hilibka cas wuxuu leeyahay dufan sare oo inta badan waa baruur dheregsan. Isticmaalka xad-dhaafka ah ee hilibka cas ayaa waxyeello u leh ka-hortagga cudurrada wadnaha iyo xididdada dhiigga, buurnaanta iyo cudurrada kale. Sidoo kale marar dhif ah ayay cunaan cuntooyinka warshadaysan, sida sausages, hilib doofaar, ham iyo wixii la mid ah.
5. Qaddarka ku habboon ee alaabada caanaha laga sameeyo iyo ukunta
Isticmaalka maalinlaha ee waxyaabaha caanaha laga sameeyo ee dhexdhexaadka ah sidoo kale waa astaamaha cuntada badda Mediterranean, waxayna leedahay noocyo badan oo hodan ah, sida caano, caano fadhi, jiis iyo wixii la mid ah. Marka lagu daro hodan ku ah borotiin tayo sare leh iyo fiitamiino, caanuhu waxay leeyihiin maadooyin kaalshiyam ah oo sareeya.
6. nuts iyo iniinyaha la cuni karo
Cuntooyinka noocaan ah waxaa ku jira heerar sare oo fiber, magnesium iyo polyunsaturated fatty acids, nafaqooyinkan ayaa aad muhiim ugu ah inay si wax ku ool ah u yareeyaan halista cudurada wadnaha iyo heerka kolestaroolka jirka.
7. Saliid la cuni karo oo tayo sare leh
Astaamaha ugu muhiimsan ee cuntada Mediterranean waa isticmaalka saliidda saytuunka (ama saliidaha kale ee khudradda ah) ee karinta halkii laga isticmaali lahaa xayawaan dhaqameedka iyo saliidaha isku dhafan.
Sideed, isticmaal dhir udgoon
Dadka ku nool gobolka Mediterranean waxay ku fiican yihiin isticmaalka dhir udgoon si ay u horumariyaan midabka iyo dhadhanka cuntada, iyagoo yareynaya qadarka saliidda iyo milixda loo isticmaalo karinta, samaynta suxuunta fudeyd iyo caafimaad. Sida dhir, rosemary, miro, iwm.
Waxaa la arki karaa in mabaadi'da ay u baahan tahay inay raacdo cuntada Mediterranean-ka ay tahay sidoo kale waxa looga baahan yahay dadka ka hortagga iyo la dagaallanka kansarka. Marka maxay yihiin mabaadi'da cuntada ugu fiican ee bukaanka kansarka?
Talooyinka cuntada kansarka
Soo jeedi
Laguma talin
1. Cun hal khudrad cagaaran maalin kasta. Waxay noqon kartaa karinta, saladh, maraq, miro iyo khudrad khudradeed
2. Cun cunto fudud oo lows ah maalin kasta. Waxaad aadi kartaa supermarket-ka si aad u soo iibsato looska isku dhafan, oo lagu ridayo boorsooyin yaryar oo cuntada fudud ah inta u dhexeysa
3. Cun saddex qaybood oo ah miro isku dhan maalin kasta. Habka ugu fudud ayaa ah in lagu beddelo saddexda cunno ee boorashka, bariiska, iyo baastada miro dhan. Dadka waayeelka ah ee leh habdhiska dheef-shiidka daciifka ah waxay heli karaan kala badh badarka iyo badarka badarka fiican
4. Ku dar tofu iyo digirta cuntada
5. Cun strawberries ama buluug toddobaadkii laba jeer
6. Cun digaag ama duck wiiggii laba jeer
7. Cun kalluunka toddobaadkii hal mar. Haddii aadan sameyn sida urta kalluunka, waxaad cuni kartaa saliidda kalluunka
1. Xaddid qaadashada hilibka cas, hilibka warshadaysan, macmacaanka, iyo cuntooyinka shiilan
2. Haddii aadan cabin, uma baahnid inaad cabto khamri casaan maalin kasta
1. Sirta ladagaalanka kansarka ee saxanka cashada
Ma jiro cunno keliya oo looga hortago kansarka, laakiin isku dhafka cuntada ee saxda ah ayaa ka duwanaan kara. Markaad wax cunayso, jidhka bini'aadamka guud ahaan wuxuu u baahan yahay inuu isku dheellitiro ugu yaraan saddex meelood laba meel cuntooyinka dhirta iyo in aan ka badnayn saddex meelood meel borotiinka xayawaanka.
2. "Midabka" kansarka kahortaga
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, kansarka hunguriga and kidney cancer. Eating more kinds of vegetables, especially dark green, red and orange vegetables, helps prevent disease.
3. Sirta la dagaalanka kansarka ee quraacda-folic acid
Naturally occurring folic acid is an important B vitamin that can help fight colon, rectal and kansarka naasaha. 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. Cunnooyin badan oo hodan ku ah folic acid
Ilaha kale ee wanaagsan ee folic acid waa asparagus iyo ukunta. Waxaa sidoo kale laga heli karaa digirta, iniinyaha gabbaldayaha iyo khudaarta cagaaran sida isbinaajka ama saladhka romaine. Sida ugu fiican ee lagu helo folic acid waa in aan la qaadan daawo, laakiin waa in la cunaa miro ku filan, khudaar iyo waxsoosaarka hadhuudhka leh.
5. Khatarta kansarka ee ku jira daadka
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 kansarka caloosha. Also, bacon or cured meat contains ch
waxyaabaha u eg ee sababi kara kansarka.
6. Yaanyada kahortaga kansarka
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 kansarka qanjirka 'prostate. Studies have also shown that tomato juice or tomato paste can stimulate the body’s anti-cancer potential.
7. Awoodda ka-hortagga kansarka ee Shaaha
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 kansarka kaadiheysta, stomach cancer and pancreatic cancer.
8. Canabka iyo kansarka
Canab iyo cabitaanka canabka, gaar ahaan fuchsia canab waxaa ku jira resveratrol. Resveratrol waxay leedahay saameyn antioxidant iyo anti-bararka. Daraasad shaybaar ayaa xaqiijisay inay ka hortagi karto qaar ka mid ah waxyeelada kicin kara kansarka unugyada. Laakiin ma jiraan wax caddeyn ah oo ku filan in cunista canab ama cabitaanka casiirka canabka ama khamriga (ama qaadashada nafaqada) ay ka hortagi karto ama daweyn karto kansarka.
9. Xakamee cabitaanka si loo yareeyo khatarta kansarka
Mouth cancer, throat cancer, throat cancer, esophageal cancer, kansarka beerka and breast cancer are all related to drinking. Alcohol may also increase the risk of kansarka mindhicirka. 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. Biyaha iyo dareerayaasha kale waxay leeyihiin saameyn difaac
Kaliya maahan inay biyaha kaa yareyn karto haraadkaaga, waxay sidoo kale yareyn kartaa halista kansarka kaadiheysta iyadoo la miirinayo isku soo ururinta kansarka kansarka kaadiheysta ee kaadiheysta. Intaas waxaa sii dheer, cabitaanka cabitaano badan ayaa kuu keenaya inaad si joogto ah u kaadido, taasoo yareyneysa waqtiga ay kansaradaasi la kulmaan xuubka kaadiheysta.
11. Digir xoog leh
Dhirta digirta ayaa u wanaagsan jirka, taas oo aan layaab aheyn, maxaa yeelay waxay kaloo jirka ka caawin karaan la dagaalanka kansarka. Waxay ka kooban yihiin dhowr nooc oo phytochemicals oo ka ilaaliya unugyada jirka waxyeelada u keeni karta kansarka. Daraasadaha shaybaarka ayaa lagu ogaaday inay gaabiyaan koritaanka burooyinka ayna ka hortagaan inay sii daayaan walxaha waxyeeleeya unugyada ku dhow.
12. Kaabash family vs kansarka
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 xiidmaha cancer, breast cancer, lung cancer and cervical cancer.
13. Khudaarta cagaaran ee cagaaran
Khudaarta cagaaran ee cagaaran sida mustard, salad, kale, chicory, iyo isbinaajka waxay hodan ku yihiin fiber, folic acid, iyo carotenoids. Nafaqooyinkan waxay kaa caawin karaan ka hortagga kansarrada ku dhaca afka, cunaha, beeryarada, sambabaha, maqaarka, iyo caloosha.
14. Ilaalinta dhir udgoon
Curcumin waa qaybta ugu weyn ee dhirta udgoon ee Hindida waxayna leedahay saameyn kahortaga kansarka. Cilmi baarista shaybaarku waxay muujineysaa inay xakameyn karto isbeddelka, faafitaanka iyo duulaanka unugyada kansarka isla markaana ka hortagi kara kansarrada kala duwan.
15. Hababka wax loo kariyo
Hababka karinta ee kaladuwan ee hilibka ayaa sidoo kale u horseeda khataro kansar oo kala duwan. Shiilista heerkul aad u sarreeya, kala-soocidda waxyaabaha hilibka waxay horseedi kartaa sameynta kiimikooyin waxyeello leh, oo kordhin kara halista kansarka. Hababka kale ee wax loo kariyo, sida fuudinta, karkarinta ama uumiga, waxay umuuqataa inay dhif tahay soo saarista kiimikooyinkan. Laakiin sidoo kale xusuusnow inaad ku darto khudaar caafimaad qabta marka hilibka la karinayo.
16. Tuuji koob cabitaanka tubta ah
Labada nooc ee 'strawberries' iyo 'raspberries' labadaba waxaa ku jira maadada phytochemical ee loo yaqaan 'ellagic acid', taas oo ah antioxidant awood badan oo si isku mid ah ula dagaalami kara kansarka dhowr siyaabood, sida in la joojiyo walxaha qaarkood ee ay sababaan kansarada qaarkood ama ay gaabiyaan unugyada kansarka Kobaca.
17. Buluugga iyo caafimaadka
Antioxidants xoogga leh ee ku jira blueberries ayaa laga yaabaa inay qiimo ballaadhan u leeyihiin caafimaadkeenna. Antioxidants waxay baabi'in kartaa xagjirrada xorta ah ka hor inta aysan waxyeello u geysan unugyada, taas oo meesha ka saaraysa kansarka isha. Waxaad isku dayi kartaa inaad ku qasto blueberries iyo boorash heerka koowaad ah, badarka aan la karinin, caano fadhi, iyo xitaa saladh si aad u kordhiso qaadashada miraha caafimaadka leh.
18. "Xumaanta waxaa keena sonkorta"
Sonkorta si toos ah uma sababi karto kansarka, laakiin waxay joojin kartaa cuntooyinka kale ee nafaqada leh ee ka caawiya la dagaallanka kansarka. Waxayna kordhin kartaa kalooriyada, taasoo u horseedi karta culeys xad dhaaf ah iyo cayilnaan, taas oo sidoo kale ah halista halista kansarka. Miraha waxay hodan ku yihiin fiitamiinada, laakiin sidoo kale waxay kujiraan sonkor badan, waxaan dooran karnaa inaan sonkorta kudarsano miraha.
19. Ha isku hallayn kaabista
Fiitamiinnada ayaa kaa caawin kara kahortagga kansarka, laakiin keliya ilaha cuntada ee dabiiciga ah. Bulshada Cancer-ka Mareykanka iyo Machadka Kansarka ee Mareykanka waxay xooga saarayaan in helitaanka nafaqooyinka ka hortagga kansarka laga helo cuntooyinka ay ka mid yihiin lowska, miraha iyo khudradda cagaaran ee cagaaran ay aad uga badan tahay kaabisyadooda. Cunto caafimaad leh ayaa aad uga sarreysa dhammaan nafaqooyinka.
