Julayi 2021: I-American Cancer Society iguqule ukudla kwayo okuvimbela umdlavuza kanye nemihlahlandlela yokusebenza ngokomzimba. Ingozi yomuntu yokuphila konke yokuthola noma ukufa ngenxa yomdlavuza ingancishiswa kakhulu ngokugcina isisindo esinempilo, ukuba matasa ukuphila kwakho konke, ukulandela iphethini yokudla okunempilo, nokugwema noma ukukhawulela utshwala. Inhlanganisela yalezi zici ixhunyaniswe okungenani ne-18% yazo zonke izimo zomdlavuza e-United States. Ngemva kokungabhemi, lezi zindlela zokuphila ziwukuziphatha okubaluleke kakhulu abantu abangakulawula futhi bakulungise ukuze banciphise ingozi yomdlavuza.
Kusukela kwabuyekezwa okokugcina ngo-2012, ubufakazi obusha buye bashicilelwa, futhi umhlahlandlela ochitshiyelwe uhlanganisa lokhu. Yanyatheliswa ku-CA: I-Cancer Journal for Clinicians, ijenali ebuyekezwe ontanga enyatheliswa yi-American Cancer Society.
Izincomo zokudla kanye nokusebenza komzimba
Umhlahlandlela ubuyekeziwe ukuze ufake iziphakamiso zokwandisa ukuvivinya umzimba, ukudla kancane (noma cha) inyama egayiwe nebomvu, nokugwema noma ukuphuza utshwala obuncane. Ifundeka kanje:
Gcina isisindo somzimba esinempilo impilo yakho yonke. Uma ukhuluphele ngokweqile noma ukhuluphele, ngisho nokwehlisa amakhilogremu ambalwa kunganciphisa ingozi yokuba nomdlavuza othile.
Abantu abadala kufanele bahlanganyele emizuzwini eyi-150-300 yokuzivocavoca umzimba olinganiselayo, imizuzu engama-75-150 yokujima okunamandla, noma inhlanganisela yakho kokubili isonto ngalinye. Izinzuzo zezempilo eziphakeme kakhulu zingatholwa ngokuzivocavoca imizuzu engama-300 noma ngaphezulu.
Nsuku zonke, izingane kanye nentsha kufanele bahlanganyele okungenani ihora elilodwa lomsebenzi olinganiselayo noma oshubile.
Yehlisa isikhathi osichitha uhlezi noma ulele. Lokhu kuhlanganisa isikhathi osichithile ocingweni lwakho, kuthebulethi, kukhompuyutha, noma ubukele umabonakude.
Yidla uthingo lwezithelo nemifino, kanye nokusanhlamvu okufana nelayisi elinsundu.
Inyama ebomvu njengenyama yenkomo, ingulube, newundlu, kanye nenyama egayiwe njengobhekeni, amasoseji, inyama yedeli, nezinja ezishisayo, kufanele kugwenywe noma kukhawulelwe.
Iziphuzo ezinoshukela, ukudla okugaywe kakhulu, nezinto zokusanhlamvu ezicolisisiwe kufanele kugwenywe noma kukhawulelwe.
Kungcono ukungadli uphuzo oludakayo. Uma wenza kanjalo, zibekele isiphuzo esisodwa ngosuku kwabesifazane neziphuzo ezimbili ngosuku kwabesilisa. Ama-ounces angu-12 kabhiya ojwayelekile, ama-ounces angu-5 ewayini, noma ama-ounces angu-1.5 we-80-proof distilled spirits ahlanganisa isiphuzo.
Iseluleko sisekelwe emininingwaneni yamanje ephakamisa ukuthi indlela odla ngayo, esikhundleni sokudla okuthile noma amaminerali, ibalulekile ekunciphiseni ingozi yomdlavuza nokwandisa impilo jikelele, ngokusho kukaLaura Makaroff, DO, iphini likamongameli we-American Cancer Society, Prevention and Ukutholwa Kusenesikhathi.
“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.
Abantu abaningi bakuthola kunzima ukukhetha ukudla okufanele nokuzivocavoca umzimba. Izici zezenhlalo, ezomnotho, namasiko zonke zinethonya endleleni abantu abadla futhi bazivocavoce ngayo, kanye nokuthi kulula noma kunzima kangakanani ukushintsha. Izinhlangano zomphakathi, ezizimele, kanye nezinhlangano zomphakathi kufanele zisebenzisane ukuze kuthuthukiswe ukufinyelela ekudleni okungabizi, okunempilo kanye nezinketho eziphephile, ezijabulisayo, nezifinyelelekayo zokuzivocavoca.
Noma yikuphi ukulungisa ozama ukukwenza ukuze uphile impilo enempilo kuzoba lula uma uhlala, usebenza, udlala, noma ufunda esikoleni emphakathini okukhuthazayo. Bheka izindlela zokwenza indawo yangakini ibe yindawo enempilo yokuhlala ngokwenza lokhu okulandelayo:
Esikoleni noma emsebenzini, cela ukudla kwasemini okunempilo nezinketho zokudla okulula.
Izitolo nezindawo zokudlela ezihlinzeka noma ezinikeza izinketho ezinempilo kufanele zisekelwe.
Khuluma ngesidingo semigwaqo yaseceleni, imizila yamabhayisikili, amapaki, nezindawo zokudlala emkhandlwini wedolobha neminye imibuthano yomphakathi.
I-FAQ mayelana nokudla okunempilo kanye nemisebenzi yomzimba
Umhlahlandlela omusha uhlanganisa nolwazi mayelana nokudla okushintshwe izakhi, ukudla okungenalo i-gluten, i-juicing/ukuhlanza, nezinye izihloko ezivame ukubuzwa umphakathi jikelele.
Izitshalo eziguqulwe ngofuzo zidalwa ngokufaka izakhi zofuzo ezitshalweni ukuze zinikeze izici ezifiselekayo ezifana nokumelana nezinambuzane noma ukunambitheka okuthuthukisiwe. Ngalesi sikhathi, abukho ubufakazi bokuthi ukudla okuphekwe ngalezi zitshalo kuyingozi empilweni yomuntu noma kwandisa ingozi yomdlavuza.
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 umdlavuza colon.
Abukho ubufakazi besayensi bokuthi ukudla amajusi kuphela usuku olulodwa noma ngaphezulu (“ijusi yokuhlanza”) kwehlisa ingozi yomdlavuza noma kunezinzuzo zezempilo. Ukudla okunojusi kuphela kungase kuntule izakhamzimba ezithile futhi, ezimweni ezithile, kungase kubangele ngisho nokukhathazeka kwezempilo.
