Luulyo 2021: Bulshada Mareykanka ee Kansarka waxay wax ka bedeshay cuntadeeda ka hortagga kansarka iyo habraaca jimicsiga jirka. Khatarta nololeed ee qofka ee ah in uu qaado ama u dhinto kansar si weyn ayaa loo dhimi karaa iyadoo la joogteeyo miisaanka caafimaadka qaba, firfircoonida inta uu nool yahay, raacaya habka cunto caafimaad leh, iyo ka fogaanshaha ama xaddididda khamriga. Isku darka arrimahan waxay ku xiran yihiin ugu yaraan 18% dhammaan kiisaska kansarka ee Maraykanka. Ka dib marka aan sigaar cabbin, doorashooyinkan qaab nololeedka ah ayaa ah dabeecadaha ugu muhiimsan ee ay dadku xakameyn karaan oo ay la qabsan karaan si ay u yareeyaan khatarta kansarka.
Tan iyo cusboonaysiintii ugu dambaysay ee 2012, caddaymo cusub ayaa la daabacay, oo tilmaamaha wax laga beddelay ayaa tan ku daraya. Waxaa lagu daabacay CA: Joornaalka Kansarka ee Dhakhaatiirta, joornaal dib loo eegay oo ay daabacday Ururka Kansarka Mareykanka.
Talooyinka cuntada iyo dhaqdhaqaaqa jirka
Tilmaamaha waa la cusboonaysiiyay si loogu daro talooyinka kordhinta jimicsiga jidhka, cunida in yar (ama maya) hilibka la warshadeeyay iyo cas, iyo ka fogaanshaha ama cabbitaanka khamriga yar. Waxay u qornayd:
Joogtee miisaanka jirka oo caafimaad qaba inta aad nooshahay. Haddii aad cayilan tahay ama cayilan tahay, xitaa haddii aad hoos u dhigto dhowr rodol waxay yareyn kartaa halista kansarrada qaarkood.
Dadka waaweyni waa inay galaan 150-300 daqiiqo oo ah dhaqdhaqaaq jireed oo xoog leh, 75-150 daqiiqo oo ah dhaqdhaqaaq jireed oo xoog leh, ama isku darka labada isbuuc kasta. Faa'iidooyinka caafimaad ee ugu sarreeya waxaa lagu heli karaa jimicsi 300 daqiiqo ama ka badan.
Maalin kasta, carruurta iyo dhallinta waa inay galaan ugu yaraan hal saac oo ah dhaqdhaqaaq xoog leh oo dhexdhexaad ah ama aad u daran.
Yaree waqtiga aad ku fadhido ama jiifto. Tan waxaa ka mid ah waqtiga lagu qaatay taleefankaaga, kiniiniga, kombiyuutarka, ama daawashada telefishanka.
Isticmaal qaanso roobaad ah miraha iyo khudaarta, iyo sidoo kale badarka sida bariiska buniga ah.
Hilibka cas sida hilibka lo'da, doofaarka, iyo wanka, iyo sidoo kale hilibka la warshadeeyay sida hilib doofaar, sausage, hilib doofaar, iyo eeyaha kulul, waa in laga fogaadaa ama la xaddidaa.
Cabitaannada sonkortu macaanto, cuntooyinka aadka loo farsameeyo, iyo waxyaabaha hadhuudhka la safeeyey waa in dhammaantood laga fogaadaa ama la xaddidaa.
Waxaa fiican inaadan cabin khamriga. Haddii aad sidaas sameysid, ku koob naftaada hal cabitaan maalintii dumarka iyo laba cabitaan maalintii ragga. 12 wiqiyadood oo ah biirka caadiga ah, 5 wiqiyadood oo khamri ah, ama 1.5 wiqiyadood oo ah 80-caddayn jinniyo qallafsan ayaa cabitaan ah.
Taladu waxay ku salaysan tahay xogta hadda jirta ee soo jeedinaysa in sida aad u cunto, halkii aad ka heli lahayd cuntooyin gaar ah ama macdano, ay muhiim u tahay yaraynta khatarta kansarka iyo kordhinta caafimaadka guud, sida uu qabo Laura Makaroff, DO, kuxigeenka sare ee Ururka Kansarka Maraykanka, Kahortagga iyo Ogaanshaha Hore.
“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.
Dad badan ayay ku adag tahay inay sameeyaan cunno habboon iyo xulashada jimicsiga. Arrimaha bulshada, dhaqaalaha, iyo dhaqanka dhammaantood waxay saameeyaan sida dadku wax u cunaan iyo jimicsiga, iyo sidoo kale sida ay u fududahay ama u adag tahay in la beddelo. Ururada dadweynaha, kuwa gaarka ah, iyo bulshada waa inay iska kaashadaan sidii kor loogu qaadi lahaa helitaanka cuntooyin aan qaali ahayn, caafimaad leh iyo sidoo kale badbaado, madadaalo, iyo ikhtiyaarada dhaqdhaqaaqa jireed ee la heli karo.
Isbeddel kasta oo aad isku daydo inaad u samayso qaab nololeed caafimaad leh ayaa ka fudud haddii aad ku nooshahay, shaqayso, ciyaarto, ama aad dugsi ka dhigato bulshada ku dhiirrigelisa. Raadi habab si aad uga dhigto xaafaddaada meel caafimaad leh oo lagu noolaado adigoo samaynaya waxyaabaha soo socda:
Dugsiga ama shaqada, codso qado caafimaad leh iyo ikhtiyaarrada fudud.
Dukaamada iyo makhaayadaha bixiya ama bixiya ikhtiyaarrada caafimaadka leh waa in la taageeraa.
Ka hadal baahida jidadka, jidadka baaskiilka, jardiinooyinka, iyo garoomada golaha magaalada iyo meelaha kale ee bulshada.
Su'aalaha la isweydiiyo ee ku saabsan cuntada caafimaadka leh iyo nashaadyada jirka
Tilmaamaha cusub ayaa sidoo kale ku jira macluumaadka ku saabsan cuntooyinka hidde ahaan loo beddelay, cuntooyinka aan lahayn gluten-ka, casiir/nadiifinta, iyo mowduucyo kale oo ay inta badan weydiiyaan dadweynaha guud.
Dalagyada hidde ahaan wax laga beddelay ayaa la abuuray iyada oo la geliyo hidda -wadaha dhirta si loo siiyo sifooyin suuragal ah sida iska caabbinta cayayaanka ama dhadhanka la hagaajiyay. Wakhtigan, ma jirto wax caddaynaya in cuntooyinka lagu diyaariyo dalagyadaasi ay halis ku yihiin caafimaadka qofka ama ay kordhiyaan halista kansarka.
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 kansarka mindhicirka.
Ma jirto caddayn cilmiyeed oo ah in cabitaanka casiirka oo keliya hal ama dhowr maalmood (“nadiifinta casiirka”) ay hoos u dhigto halista kansarka ama ay leedahay wax faa’iido caafimaad ah. Cunto casiir-kaliya ah ayaa laga yaabaa inay ku yaraato nafaqooyinka qaarkood, xaaladaha qaarkood, waxay xitaa sababi kartaa walaacyo caafimaad.
