Lindima yealimentation ekuthuthukiseni umdlavuza kunzima. Ukudla okunye kugcwele ama-molecule aphikisana nomdlavuza ozosetshenziswa nsuku zonke kunganciphisa ukukhula kwamangqamuzana angenakuqapha. Kusobala ukuthi akukho ukudla noma ukwesekwa kuphela okuzokwazi ukuyivikela umdlavuza. Kunalokho, kufanele sibheje anhlobonhlobo ama-molecule alwa nomdlavuza, adliwe ngobuningi futhi njalo. Kuyadingeka futhi ukukhawulela ukudla okune-pro-carcinogenic noma lokho okudala indawo evumela ukwakheka komdlavuza.
La lokuvikela umdlavuza ngakho-ke kungenzeka kufinyelele ezingeni elithile. Ngo-2007, iWorld Cancer Research Fund (FMRC) yashicilela umbiko onezincomo eziyishumi zokuvikela umdlavuza. Lo mbiko ungumphumela wocwaningo olukhulu kunawo wonke1 okwake kwenziwa ekuxhumaneni phakathi kwemikhuba yokuphila nomdlavuza. Kukude kakhulu nokuncane njengoba, iminyaka emi-5, kuhlolwe izifundo ezingama-500000, kanye nezici eziyingozi zezinhlobo eziyi-17 zomdlavuza. Izincomo ziqhamuka kochwepheshe abaphambili abangama-21 ababambisene nodokotela abangama-234.
Kulezi izincomo, sincoma umsebenzi womzimba nokuncelisa, futhi sithola iseluleko esithile sokudla. Izincomo zokudla ziningi kakhulu kubantu abafuna ukuvimbela umdlavuza kulabo abanakho noma abafuna ukugwema ukuphindaphindiwe. Nakhu ukuthi ungayisebenzisa kanjani nsuku zonke.
Okubalulekile. Ngaphansi kwezimo kufanele izincomo ezilandelayo zibuyisele ukwelashwa kwemithi yomuthi wezokwelapha. Ukudla yisinye isikhali esisodwa ngokumelene nomdlavuza, hhayi isikhali esisodwa esihlasela lesi sifo. |
Finyelela isisindo esinempilo
Isiphakamiso sokuqala ukufinyelela a isisindo esinempilo ukuvimbela umdlavuza. Kuyinselele ukuthi ibe mncane emphakathini wokudla okuningi. Ake siqale sibone incazelo bese sizama kanjani ukufeza lo mgomo ngaphandle kokudala ukuphoqa.
Ubufakazi obunamandla buveza lokhoamafutha amaningi kwandisa kakhulu ingozi yale midlavuza elandelayo: umminzo, amanyikwe, izinso, i-endometrium, ibele (kwabesifazane abangemva kokumenopausal) kanye ne-colorectal. Ukukhuluphala ngokweqile nokukhuluphala ngokweqile kwandisa ingozi yomdlavuza wenyongo.
Abesifazane abafuna ukuba nezingane kufanele babe nesisindo esinempilo ngaphambi kokukhulelwa futhi bagweme ukuthatha noma ukulahlekelwa isisindo esiningi ngesikhathi sokukhulelwa2.
I-fat excess ikhuphula kanjani ingozi yomdlavuza?
Ama-Adipocytes (ama-fat cells), ikakhulukazi nxazonke okhalweni, ifaka isandla ekukhiqizeni ama-hormone okukhula okuthi, ngamanani aphezulu, andise ingozi yomdlavuza. Amangqamuzana amafutha angakhipha namahomoni, njenge-estrogen, okwandisa ubungozi bemidlavuza ethile, kuhlanganise nomdlavuza webele.
Yiba khona isisindo esinempilokodwa okubaluleke nakakhulu, ukuba ne-waistline enempilo kunganciphisa ingozi yomdlavuza. Bala inani lakho inkomba yomzimba womzimba (I-IMC) futhi qhathanisa i-waistline yakho.
Ukuze uthole amasu okulahlekelwa isisindo, thintana namashidi Izinkinga zesisindo - ukukhuluphala nokukhuluphala ngokweqile: ukwamukela imikhuba emisha yokuphila et Izincomo zokudla kanye namamenyu wokulahlekelwa isisindo.
Qaphela ukuthi akusizi ngalutho ukuzama ukufeza isisindo esinempilo uma kungasebenzi. Kungcono ukuhlala esisindo esiqinile esiphezulu kune-yo-yo kanye nengozi enesisindo nakakhulu ngemva kwemizamo embalwa yokulahlekelwa isisindo. Hamba kancane ukuze ulahlekelwe isisindo ngaphandle kokulamba.
Ukunciphisa ukudla okuphezulu ushukela namafutha futhi aphansi e-fiber
Gwema iziphuzo zoshukela
Izifundo zibonisa ukuthi iziphuzo zoshukela zingenza ube nesisindo ngoba, njengoba zingagcini, zivame ukudakwa kakhulu. le inzuzo yesisindo njengoba kuboniswe ngenhla kuyisici esiyinhloko engozini yomdlavuza.
Ukuphuza okomnandi, iziphuzo ezithambile, ama-juice nezithelo ezinomsoco ziphakathi kweziphuzo ezimnandi. Ukuze uphinde uvuselele, kungcono ukuphuza okunyeamanzi noma thatha ikhofi noma itiye ngaphandle koshukela (izinkomishi ezingaphansi kwezingu-4 ngosuku zekhofi netiye). Ngokuqondene namajusi wezithelo zemvelo, kungcono ukuthi ungadluli inkomishi eyodwa ngosuku.
Nciphisa ukusetshenziswa kokudla okunomqondo ophezulu we-caloric
Gxila ekudleni amandla aphansi kungasiza ukunqanda kwesisindo ngisho anciphe emzimbeni, futhi ngaleyo ndlela kuncishiswe ingozi yomdlavuza ezihlobene ukhuluphele (kuhlanganise nomdlavuza wamabele kwabesifazane postmenopausal, futhi umdlavuza colorectal).
Iyini amandla omzimba wokudla?
Amandla wamandla = inani lamakhalori ngegramu ngayinye yokudla (cal / g). Amandla amancane asho ukudla okuningi kwenani elifanayo lamakhalori.
Izici ezinomthelela ekuxinaneni kwamandla okuqukethwe emanzini okudla, ifayibha yokudla kanye namafutha. Ukuba khona kwamanzi nefayibha kunciphisa ukuminyana kwamandla, kanti inani lamafutha liyalinyusa. Kodwa-ke, inani lamanzi akhona ekudleni elinquma kakhulu amandla alo.
Ukuze uthande Izithelo nemifino ecebile ngesitashi (ubhanana, amazambane, ummbila, itheniphu, ubhatata), okusanhlamvu okuphelele, okusanhlamvu okudla okubandayo noma okushisayo kwasekuseni, imidumba, izitsha ezinamafutha aphansi ezenziwe ngepasta noma irayisi enemifino eminingi, izithelo ezingenamafutha iyogathi, i-cottage shizi, i-tofu, i-tuna, imfanzi, i-turkey, i-ham eyengeziwe, iminqumo, i-avocado, isiphuzo se-soy. Isilinganiso samandla kagesi; Ukuze uthande Izithelo nemifino engeyona yesitashi engu-0 kuya ku-0,6, ubisi olunamafutha, isobho elinomhluzi, i-yogurt engenamafutha noshukela, i-vinaigrette engenamafutha, uviniga, i-salsa. Amandla amancane
Ukudla ngokulinganisela 1,5 kuya ku-4 Inyama, izinkukhu, iqanda, ushizi, i-bagel, i-muffin, i-pizza, othosi, ukugqoka, isinkwa, i-pretzel, u-ayisikhilimu, ikhekhe. Amandla aphezulu amandla
Ukulinganiselwe Ama-crackers ama-4 kuya kwangu-9, ama-chips, ama-croissants, ama-donuts, imigoqo ye-granola, ibhotela lamantongomane, ubhekeni, ushokoledi, ikhukhi, amantongomane, ibhotela, uwoyela, imajarini.
Izibonelo ezivela encwadini Uhlelo lwe-Volumetrics Eating Plan3
Amafutha, isaladi yokugqoka, ama-margarine angewona ama-hydrogenated namantongomane anesisindo esikhulu samandla, kodwa yimithombo amafutha amahle. Ngakho ungawaqothulanga, nje uwadle ngokulinganisela.
Yidla imifino eminingi, izithelo, okusanhlamvu okugcwele, izithelo
Sebenzisa okungenani ama-servings ama-5 (ama-400 g ubuncane) wemifino engekho isitashi nezinhlobonhlobo zezithelo ngosuku.
Les izithelo nemifino iqukethe amanani amaningi ama-phytochemicals, kufaka phakathi amaningana Antioxidants. Ukuhlangana phakathi kokusetshenziswa kwezithelo nemifino kanye nokuvinjelwa umdlavuza kubhalwe kahle: kuncishisiwe ingozi yomdlavuza wamaphaphu, umlomo, umphimbo, umphimbo, isisu, isifuba, ikholoni kanye unxande.
Kuhlelo lokuvimbela ukudla lwe umdlavuza, kufanele sigxile kwizithelo nemifino. Imifino enesitashi (amazambane, ubhatata, umdumbula, ama-yam) akufanele ifakwe kuzinsiza ezi-5 zezithelo nemifino, kepha akufanele igwenywe.
Inani elizodliwa: ama-servings ama-5 ngosuku
Iyiphi ingxenye emele? |
- imifino noma izithelo ezisezingeni eliphakathi nendawo- ½ inkomishi (125 ml) yemifino eluhlaza noma ephekiwe- 1 inkomishi (250 ml) yesaladi- ½ inkomishi (125 ml) yemifino noma ijusi yezithelo |
Kuzo zonke izithelo nemifino emakethe, ezinye zikhulu izindawo ze-antiticancer kunabanye futhi kufanelekile ukunikezwa indawo ekhethekile kumenyu yethu yansuku zonke. Lawa amajikijolo, ama-citrus, cruciferous, alliaceous kanye utamatisi.
Amajikijolo
Ama-blueberries, ama-raspberries, amajikijolo, ama-strawberry nama-cranberries yi-antioxidants engcono kakhulu engatholakala, njengoba iqukethe eyodwa noma enye yama-molecule we-anticancer (i-ellagic acid, i-anthocyanidins ne-proanthocyanidins ). Qaphela ukuthi amajusi we-blueberry noma we-cranberry aqukethe ama-molecule amancane we-anticancer kunezithelo eziphelele. Ama-Cherry, ama-apula, ama-plums namagilebhisi abomvu nawo anamandla amakhulu we-antioxidant.
Eminye imibono yokusebenzisa amajikijolo: |
- ngesaladi lezithelo (ukuyidla unyaka wonke, thola amajikijolo afriziwe ngaphandle koshukela);
- ezinhlanzini nasezinhlanganisweni zamantongomane nembewu;
- kuziphuzo ze-muffin;
- kufayela le- i-smoothies (ubisi lwe-soy noma i-tofu elula kanye namajikijolo ku-blender kagesi);
- ngojamu (sebenzisa ijusi yamagilebhisi egxilile ukwenza izingxube zibe mnandi);
- njengokugcwaliswa kwama-pancake noma ama-waffles;
- ku-yogurt elula.
Izithelo zeCitrus
Les ijusi le-citrus yizinqumo ezihle kakhulu, ezifaniswa izithelo mayelana nezakhiwo zabo i-antiticancer. |
I-Orange, i-grapefruit, ilamula ne-mandarin ingasiza ekuvimbeleni zomdlavuza, ikakhulukazi lezo ezithinta uhlelo lokugaya ukudla: umlomo, umphimbo, umphimbo, umphimbo nesisu. Zaziwa ngokuqukethwe kwazo okunevithamini C ephezulu, izithelo ezisawolintshi ziqukethe ezinye izinhlanganisela zamakhemikhali ezizuzisayo. Ku-orange, kunezinto ezibalelwa ku-200 ezihlukile - futhi kunambitheka kakhulu kunethebhulethi ka-vitamin C.1!
Izithako ezisebenzayo ezisawolintshi yi-polyphenols ne-terpenes. Ukusetshenziswa kwe-citrus, nganoma yiluphi uhlobo, kuyindlela enhle yokwengeza ukudla okulwa nomdlavuza ekudleni kwakho.
Umndeni weklabishi
Sekuyiminyaka eminingana, iziphambano zibhekwa njengokudla okungavimbela umdlavuza, ikakhulukazi lokho kwe-colon, i-rectum, isinye, isifuba, amaphaphu, isisu kanye ne-prostate. Lo mndeni wezitshalo uhlanganisa imifino ye-collard, iklabishi elibomvu, i-broccoli, amahlumela aseBrussels, iklabishi laseChina, i-kale, iklabishi le-savoy, iklabishi le-horsetail kanye netheniphu.
Umphumela wokuvikela we cruciferous kuza, phakathi kwezinye izinto, kokuqukethwe kwabo okuphezulu kwama-glucosinolates kanye nokukwazi kwabo ukukhipha amakilasi ama-2 amakhemikhali ngomsebenzi onamandla we-antiticancer: ama-indoles nama-isothiocynates, ngokusho kwencwadi Ukudla ngokumelene nomdlavuza nguRichard Béliveau noDenis Gingras4. Ukuze usebenzise ngokunenzuzo izakhiwo ze-anticancer zababetheleli, kufanele kuhlonishwe izimo ezi-3:
- uwadle ngokukhetha zokusetshenziswa noma okuphekwe kancane;
- ungawapheki emanzini;
- kahle the ukuhlafuna.
Kuzo zonke izidumbu, i-broccoli iwina isundu ngoba ingumthombo omuhle we-sulforaphane, isothiocynate enamandla kakhulu. I-Suforaphane izoba namandla okukhuthaza umzimba ukuba ususe izinto ezinobuthi ezingaba nomdlavuza4. Kungabulala ngisho namaseli omdlavuza, ngokusho kukaRichard Béliveau noDenis Gingras, abacwaningi eSibhedlela iSainte-Justine eMontreal.
Eminye imibono yokudla ababethelwe: |
- lungisa itheniphu, i-broccoli kanye ne-cauliflower imifino eluhlaza bese uyiphaka ngophuzo onamafutha amancane (3/4 yogurt plain noma i-tofu ethambile, ¼ imayonnaise, namakhambi);
- engeza amahlumela we-broccoli kuma-sandwich namasaladi, njengoba aqukethe i-sulforaphane ephindwe izikhathi ezingama-50 kuya kwayi-100 kune-broccoli uqobo ngesisindo esifanayo;
- epanini, iklabishi eliqoshwe kancane elinsundu. Ungabe usuyimboza ngoshizi omncane ogayiwe bese ufaka konke okusobala kuhhavini;
- yenza amajusi wemifino aqukethe iziphambano.
I-garlic, u-anyanisi, i-leek, njll.
I-Alliaceae ihlanganisa i-garlic, anyanisi, i-leek, shallot, ne-chives. Imifino evela emndenini u-Alliaceae ingavimbela isisu nomdlavuza wesicathulo. Amandla abo anticancer avela kuma-sulfur compounds aqukethe (allicin, thiosulfinate, thiosulphonates, monosulphides, disulphides kanye ne-trisulphides). Lezi zinhlayiya zithinta iphunga lawo kanye nekhwalithi yazo.
Kungcono ukudla ugarlic olusha esikhundleni se-garlic supplements, ngoba okuqukethwe kwe-allicin yalezi akuqinisekisiwe. Ngaphezu kwalokho, i-garlic esisha inikeza ukunambitheka okukhulu kokudla!
Utamatisi
Les izindawo ze-antiticancer Utamatisi uvela e-lycopene equkethe. I-Lycopene iyingxenye yomndeni omkhulu we-carotenoids, isigabaAntioxidants ezinikeza izithelo nemifino imibala yazo: i-orange, ophuzi nokubomvu. Amasaucu katamatisi notamatisi yimithombo egxile kakhulu kwi-lycopene, njengoba ukupheka utamatisi kukhulisa i- bioavailability i-lycopene, kuyilapho amafutha ethuthukisa ukumuncwa kwawo. I-sauce katamatisi eyenziwe ngamafutha omnqumo, isibonelo, iyindlela enhle yokukhulisa ukudla kwakho kwe-lycopene - okungasho ukuyeka ukudla utamatisi oluhlaza! Ukudla okuphezulu kwe-lycopene kubaluleke kakhulu ekuvimbeleni umdlavuza we-prostate4.
Izithelo zomzimba kanye nezitshalo ekudleni ngalunye
Izithelo zomzimba kanye nezitshalo ziqukethe i-fibre yokudla futhi zinezinga eliphansi le-caloric. Ngakho-ke bayanelisa okwengeziwe, okusiza ukugcina isisindo salo. I-Global Fund yeCanscer Research ikhuthaza ukuba idle 25 g wefayibha yokudla ngosuku ukuvikela umdlavuza. Ngokudla okusanhlamvu okuphelele noma okusanhlamvu esidlweni ngasinye, ngaphezu kokunikezwa okungu-5 kwezithelo nemifino, ungafinyelela kuma-25 g we-fiber ngosuku. Amastishi acwengiwe afana nesinkwa esimhlophe awanayo i-fiber futhi kufanele anciphiswe.
Imifino
Unganqikazi ukubeka imidumba kwimenyu. Anamafutha amancane kakhulu, anefayibha ephezulu kakhulu namaprotheni futhi anenkomba ephansi ye-glycemic. Ngakho-ke imidumba ithatha indawo yenyama ngokuyinzuzo futhi ibiza kakhulu. Ubuningi benkomishi engu-of yemidumba ephekiwe bufana nokuphakelwa kwenyama (75 g). Awunasibindi sokufaka imidumba ngoba ikubangela igesi nokuqunjelwa? Uzothola amathiphu okugwema lokhu kuphazamiseka kubhulogi Imidumba ye- "Meatless Monday".
Futhi soy?AmaSoybeya a imidumbakodwa ngokungafani namanye amalungu ekilasini lakhe, liqukethe eziningi ze-phytoestrogens. Sekuyisikhathi eside sekukholelwa ukuthi inyosi inganciphisa ingozi yamagciwane e-hormone ancike ku-hormone njengengculaza yesifuba, umdlavuza we-endometrial nomdlavuza wesicathulo. Ngakolunye uhlangothi, le nkolelo yavela ezifundweni ezenziwe emazweni adla iningi lamasiya (isib. Japan) futhi lokhu kuncipha engozini kungase kuhlobene nezinye izici. Ngokusho kweCanada Cancer Society, azikho izifundo ezanele zokuqinisekisa noma ukuphikisa ukucabanga ukuthi ama-phytoestrogens enza njenge-estrogens futhi anengxenye ekuthuthukiseni umdlavuza webele. |
Ngalesi sikhathi, abukho ubufakazi obanele bokuncoma ukusetshenziswa kwama-soy noma ama-soy supplements kwabesifazane abanomdlavuza wokubeletha noma ababenomdlavuza webele.
Ngu nebubi, zokuvimbela, nifaka imikhiqizo soy (Tofu, soy ubisi, miso, usoya okugazingiwe, tempeh) njengengxenye ukudla okunhlobonhlobo ongamelene okungalungile.
Nciphisa ukudla okubomvu futhi ugweme ukusikeka okubandayo
I-World Cancer Research Fund incoma ukuthi kudliwe inyama engekho ngaphezulu kwama-500g enyama ebomvu ngemuva kokupheka ngesonto nokugwema ukusikeka okubandayo.
Les inyama ebomvu faka inyama yenkomo, ingulube, iwundlu nezinyane. I- inyama kufaka phakathi inyama ebhemayo, ephulukisiwe noma enosawoti, noma nokufakwa kokuvikela. Isibonelo: i-ham emhlophe, i-ham eluhlaza, ubhekeni, ama-lardon, amasoseji owomile, isoseji, inyama ye-Grisons, kanye nezinja ezishisayo namasoseji athile.
Ukudla okubomvu nokucwilisa okubandayo kuhlotshaniswa nengozi ephakeme yomdlavuza we-colorectal.
Ubufakazi buyakhuthaza nakakhulu phakathi komdla we-deli nesifo somdlavuza. Bandisa inani le-ammonia nezinye izinhlanganisela ze-carcinogenic emathunjini amakhulu5, okungabangela umdlavuza wekoloni.
Njengomthombo wamaprotheni, gxila ezinkukhu, turkey, izinhlanzi, izilwane zasolwandle, i-tofu kanye ne-legumes.
Ngaphezu kwalokho, i-nitrites esetshenziselwa i-brine, i-salting kanye nama-agent okulondolozwa ekudleni okusetshenzisiwe kanye nokusizwa okubandayo kuguqulwa emzimbeni. Ziba yi-nitrosamines, i-carcinogenic compounds compounds.
Qaphela ukupheka okuphezulu okushisa
Ukupheka ekushiseni okuphezulu kubangela ukuvela kwe- imikhiqizo enobuthi ama-hydrocarbons, benzopyrenes nama-heterocyclic amines.
Ama-hydrocarbon atholakala engxenyeni e-calcined ne-crispy ebusweni benyama. AmaBenzopyrenes akhiwa lapho amanoni asenyameni awela emthonjeni wokushisa, futhi intuthu eyenzileyo ihlasela inyama futhi iyingcolise. Ama-ameter e-Heterocyclic akhiqizwa ngesikhathi sokunyama kwenyama.
Ukuqapha kokubhekwa
- Susa amafutha abonakala kakhulu ezingcekeni zenyama ngaphambi kokuwapheka. Endabeni yenkukhu, susa isikhumba.
- Ungayipheki inyama bese ususa zonke izingxenye ezishile ngaphambi kokuyidla.
- Lungisa igridi ukuze uvikele ukudla ukuthi kungabambi umlilo.
- Enye inyama ingaphekwa kusengaphambili ukunciphisa isikhathi sokupheka izoso. Ungabilisa amasoseji imizuzu embalwa, isibonelo.
- Qoqa ukudla ku-aluminium foil noma ubeke ishidi le-aluminium foil ngqo kuma-grids ukukhawulela ukuvuza kwamafutha.
- Ukuxubha ukudla, sebenzisa i-marinade noma i-sauce, hhayi ibhotela noma u-oyela.
- Ingulube, inyama yenkonyana kanye nonogwaja bayazuza ekuphekeni okuhamba kancane, ngakho-ke ezingeni lokushisa eliphansi. Singayidla inyama yabo ebomvana.
- Ukuhlanza inyama ngezithako ezinomsoco (ulamula, uviniga) futhi ngaphandle kukawoyela kunciphisa ukukhiqizwa kwama-carcinogens.
Nciphise utshwala
Kuyini ukuphuza utshwala? |
340 ml (12 oz.) Ubhiya
125/1 indebe (2 ml) iwayini
45 ml (3 tbsp.) Imimoya
Asazi umbundu lapho utshwala engabangeli khona umdlavuza. Ngalesi sizathu, izincomo kungaba ukugwema utshwala ngokuphelele. Ngakolunye uhlangothi, uma kunikezwe ukuthi inani elilinganiselwe lotshwala lingahle libe nomthelela ekuvikelweni kwesifo senhliziyo, i-FMRC iphakamisa ukuthi imithamo yotshwala akufanele yeqiwe, okungukuthi:
- kwabesifazane: 1 isiphuzo ngosuku;
- kwabesilisa: iziphuzo ezi-1 kuya kwezi-2 ngosuku.
Theukuphuza utshwala kubaluleke kakhulu kwabesifazane abakhulelwe futhi izingane. Zonke izinhlobo zotshwala ziveza umphumela ofanayo, into ebalulekile ukuthi ingeqi ku-10 g kuye ku-15 g we-ethanol kwabesifazane naku-20 g kuye ku-30 g we-ethanol kwabesilisa.
Utshwala obuningi buba nomdlavuza womphimbo, umlomo, umphimbo, umphimbo, isifuba nesibindi, ngaphezu kokubanga ukulimala kwesibindi. Enye yemibono ebekwa phambili ukuthi izimbangela zotshwala ukuntuleka kokudla okunomsoco, ikakhulukazi i-folic acid, i-vitamin enezindawo zokulwa ne-antioxidant. Futhi, utshwala noma metabolites yayo kuthinte amazinga ama-hormone, e-leptin ethile ehambisana ukukhuluphala6.
Nciphisa usawoti
Les ukudla okunomsoco mhlawumbe esinye sezimbangela umdlavuza wesisu. Okudlulele, usawoti ungabangela umonakalo ku-mucosa yesisu futhi kubangele ukuguqulwa kwamangqamuzana enempilo zibe amangqamuzana omdlavuza.
Ukulondolozwa kokudla ku usawoti (isib. i-salmon ebhemayo) kungabangela ukwakhiwa kwama-carcinogens. Phakathi ukubhema, amandla omlilo izinkuni ukhiqiza lokho okubizwa ngokuthi hydrocarbon polycyclic elimnandi, okuyinto esolwa ukuze ube nengxenye emdlavuzeni esiswini.
Iningi le sodium ukuthi sidla akuveli osawoti esiwafaka ezitokweni nasezindleleni zethu, kodwa kunalokho okuvela kokudla okulungiselelwe nokulungele ukudla. Ukudla okulungiselelwe ekudleni, ikakhulukazi zokudla okusheshayo, ngokuvamile kuqukethe isamba esikhulu sodium.
Futhi, kusukela ku- usawoti ukhonza njengomlondolozi futhi uthuthukisa ukunambitheka kokudla, imboni yokudla iyisebenzisa kakhulu. Sandwich, Burgers, amasobho, pizza, ukudla simisiwe futhi sesilungele ukudliwa, ushizi, nososo, inyama kusetshenzwe futhi ukudla okulula (crackers, Nachos, chips futhi pretzels) aqukethe amanani aphezulu sodium.
I-FMRC incoma ukuthi ingeqi ku-2,4 g we-sodium ngosuku
- 1 C. 6 tsp iqukethe cishe u-XNUMX g kasawoti
- 6 g kasawoti uqukethe cishe i-2 mg ye-sodium
Bheka itafula lokudla okukhethwayo nalabo okumele banciphise ukunciphisa i-sodium yayo kwifomu le-Hypertension.
Attention : Gwema imikhiqizo eyenziwe ngemithi equkethe inani eliphakeme le-sodium, njenge-Aqua Seltzer, Bromo Seltzer, neRolaids. |
Qaphela izinhlamvu ezibunjiwe noma izithelo
Uma ukudla kugcinwa isikhathi eside emazingeni aphezulu okushisa, isikhunta singabonakala, senze i-aflatoxin. Izitshalo ezinjengokolweni, ibhali, i-rye, ummbila kanye nama-oats cishe zingcolile kanye nama-legumes, ikakhulukazi ama-nut.
Ama-Aflatoxins ayimbangela nomdlavuza wesibindi. Ziyakhiqizwa I-Aspergillus flavus et A. parasiticus. Emazweni athuthukile, ukusetshenziswa nesikhunta kunciphisa khona aflatoxin futhi ukuhlolwa ongaqeda amasheya enobuthi. Ngu nebubi, naphezu kwalezi babeqaphile, usengakwazi bagcina ukudla okungcolile. Qinisekisa ukuthi okusanhlamvu konke kanye nemifino eyomile oyithengayo yintsha.
Gwema izithako zokudla
Les izithako zokudla ayinconywa ngokuvimbela umdlavuza. Ucwaningo lubonisa ukuthi lapho kuthathwe ebulilini, zingaba amathuluzi okuvikela noma inducers umdlavuza.
Kungaba njani lokhu?
Uma uthatha ithebhulethi ka-vitamin C ka-1 mg, ngokwesibonelo, ugwinya izikhathi eziphindwe ka-000 umthamo kavithamini C onconywayo, ingasaphathwa eyokuthi le vithamini C (esethebhulethi) ihlukanisiwe nendawo yayo yezitshalo yemvelo. Lokhu akunjalo uma sidla iwolintshi, ngoba ngaphezu kwevithamini C eliqukethe, i-orange inikezela ngama-antioxidants angaphezu kwama-14 asebenza ngokubambisana okusondelene naleli vithamini. Ngemuva kokudlala indawo yakhe antioxidant, uvithamini C uzoba yi-pro-oxidant, ngokusho kwezifundo i-in vitro, futhi ingathinta i-DNA.
Ngempela, lapho i uvithamini C ihambisana namanye ama-antioxidants (njengoba kunjalo nakuwolintshi), lawa kufanele ukuthi avuselele kabusha imikhiqizo yawo ene-oxidized futhi ayenze ingabi nabungozi. UVitamin C, othathwe yedwa futhi ngemithamo ephezulu, ngakho-ke angaba nomthelela ekwakheni umdlavuza kunasekuwuvimbeleni. Kodwa-ke, le hypothesis isazokhonjiswa ezifundweni zabantu.
Ngakho, ngaphandle uma kuboniswe ngenye indlela, thatha yakho amavithamini namaminerali ekudleni.
Icala elihlukile: izengezo zikavithamini D |
Kwakucatshangwa isikhathi eside ukuthi ukuphela kwendima kavithamini D egxile ekumungeni kwe-calcium. Manje sesiyabona ukuthi amazinga aphansi egazi likavithamini D ahlotshaniswa nezingozi eziphakeme zomdlavuza we-colon, wendlala nowesifuba (ama-3 emi-4 yomdlavuza ovame kakhulu eCanada). Kulula ukuqonda ukuthi le nhlangano ivuse ngokushesha intshisekelo yabaphenyi kulo mkhakha wezempilo.
Ku-2007, iCanada Cancer Society yeluleka ukuba iphumelele ku-1 000 IU uvithamini D ngosuku kubantu abadala phakathi nezinyanga zokwindla nezasebusika. Akubhekwa njenge-megadose uma kuqhathaniswa nezinye izithako zamavithamini. Ukuthola i-1 000 IU kavithamini D ekudleni ngosuku cishe akunakwenzeka. Ngakho-ke kufanele kuthathwe njengesengezo. Njengamanje, i-Health Canada ihlola ukutholwa okwanele kwe-vitamin D ku-200 IU ngosuku ngalabo abangaphansi kweminyaka engama-50 no-400 IU yabantu abangaphezu kweminyaka engama-50.
Ukugwema ukuba novithamini D omningi kakhulu ohlelweni lwakho, ngaphambi kokuthatha isengezo sama-vithamini D ayi-1 IU ngosuku, kungcono ukuthola udokotela anqume ukuhlolwa kwegazi ngovithamini D.
I-turmeric ne-pepper
I-Turmeric, ukuba ingadideki ne-curry okuyiyona ingxenye eyodwa kuphela, ivela ekugaya i-rhizome eyomile yesitshalo I-Curcuma longa, okuyingxenye yomndeni we-ginger. I-Turmeric ingenye yezakhi zemithi yendabuko yama-Ayurvedic evela eNdiya. Abaphenyi bakholelwa ukuthi kungadlala indima ebalulekile kwigebe elimangazayo eliphakathi kwamanani emidlavuza ethile eNdiya uma kuqhathaniswa namazwe aseNtshonalanga.
I-Curcumin, isithako esisebenzayo se-turmeric, sinemisebenzi ehlukahlukene yezokwelapha, kuhlanganise ne-antithrombotic, hypocholesterolemic, i-antioxidant, kanye nekhono elinamandla kakhulu lokulwa ne-antiticancer.
La bioavailability i-curcumin iphansi, kodwa yanda kakhulu ngokuba khona pepper.
Itiye
Itiye liqukethe i-caffeine ephindwe kane kunekhofi |
Itiye eliluhlaza lingaphezu nje kwesiphuzo esishisayo: liyikhambi langempela. Abaphenyi abaningi manje sebeyazi ukuthi ilwa nomdlavuza.
Itiye elimnyama kanye netiye elihlaza elivela esitshalweni Camelia sinensis. Yindlela yabo yokwelashwa ngemuva kokuvuna okunikeza umkhiqizo ohlukile. Itiye elimnyama selibilisiwe, elihlanganisa ama-molecule we-anticancer alesi sitshalo futhi libhubhise kakhulu ama-molecule abo avikelayo. Lesi yisizathu esenza ama-teas aluhlaza ziyindlela yokwelapha ngaphezu kwama-black teas.
Itiye linama-catechins, amakhemikhali ahlanganiswa nomndeni we-polyphenol angama-antioxidants. Ama-catechins ikakhulukazi azokwazi ukuvimba i-angiogenesis, okungukuthi ukwakheka kwemithambo yegazi emisha ezungeze isimila somdlavuza. Njengoba le mikhumbi emisha inikeza oksijini nokondleka kokukhula kwesimila, ukuphazamisa ukwakheka kwayo kubandakanya ukuvimbela isimila ukuthi singakhuli. Ngakho-ke, ukusetshenziswa kwetiye eluhlaza kuyindlela yokuvikela ekuthuthukiseni umdlavuza.4.
Okuqukethwe kwekateyinti yetiye kuyahluka ngokuya endaweni yokulima, izimila ezihlukahlukene, inkathi yokuvunwa kanye nenqubo yokuguqulwa. Ngamanye amazwi, akuwona wonke ama-teas aluhlaza anesamba esifanayo samakhakishi. Nokho, siyazi ukuthi, ngokujwayelekile,Ama teas ahlaza aseJapane iqukethe ama-teas angaphezu kwama-Chinese.
Kuhlale kungcono ukuthola ama-teas ngobuningi ukuze uhlole ikhwalithi yomkhiqizo (ubukhona noma cha of iziqu noma izintambo).
Ukulungiselela itiye |
1 C. kuya ku-1 ½ tsp. ngenkomishi elilodwa lamanzi ashisayo ku-1 ° C noma ku-70 ° C (hhayi ukubila).
Ukuze uthole iphunga nokunambitha, ngakho-ke ubumnandi, ake unikeze imizuzu emi-3 kuye kwengu-6. Kepha ukuthola ubukhulu bokulapha okuphezulu, kushiyelwa ukunika imizuzu eyi-8 kuya kwengu-10.
Uhlobo lwe-teapot aluthonya okuqukethwe kwamatekisini akhishwe ngesikhathi sokukhipha.
I-cocoa
Ucwaningo lwakamuva lukhombisa ukuthi, ngenxa yama-flavonoids aqukethe, ukhokho ungenye yokudla okunempahla enkulu kakhulu antioxidant, ngaphezu kwetiyi newayini.
Khetha ushokoledi 70% omnyama ukhokho. Ayigcini ngokuba mnandi kangako kunoshokoledi wobisi, kepha iqukethe ama-flavonoid aphindwe kathathu. Naphezu kwezakhiwo zayo ezinesifo somdlavuza, ushokoledi akufanele udliwe ngobuningi, ngoba u-caloric kakhulu: ibha engu-3 g iqukethe ama-calories angu-100!
Yamukela ukudla okunomsoco
Njengoba yonke into yokulwa ne-antiticancer itholakale embusweni wezitshalo, ukutholwa kokudla kwemifino kwenza kube lula ukubeka i-premium ekudleni okuvikela umdlavuza. Futhi, ukuyeka noma ukunciphisa ukusetshenziswa komzimba kunciphisa ukusetshenziswa kwamafutha amabi njengamafutha agcwele.
Ukudla okunomsoco okufana nemifino kufana nokudla kweMedithera. Sigwema noma sidle inyama encane kakhulu kanye ne-charcuterie futhi sidle, njengama-substitutes, izinhlanzi, izinhlanzi zasolwandle, izinkukhu, i-legumes, tofu, amantongomane kanye nembewu. Izithelo, imifino kanye nemikhiqizo egcwele okusanhlamvu iningi. Njengoba kunamafutha, imifino yemifino enhle, ikakhulukazi amafutha omnqumo nama-canola, kunconywa.
Gwema amafutha angaphezu kwawo wonke izinhlobo
Ukudla amafutha amaningi kunandisa ingozi yomdlavuza wamaphaphu, umdlavuza wekolon, umdlavuza we-rectal, umdlavuza wesifo sofuba kanye nomdlavuza we-endometrial7. Amafutha athe xaxa aguqula ibhalansi yezimbali zamathumbu, ezingaguqula ama-bile acid abe ngamakhemikhali e-carcinogenic. Amafutha amaningi ngokweqile athonya ibhalansi ye-endocrine. Amafutha agcwalisiwe kanye nama-trans kanye nama-omega-6 fatty acids amaningi kakhulu angandisa ingozi yomdlavuza. Amafutha akufanele abe ngaphezu kwama-30% wama-calories aphelele. Ukuthola ukuthi ungawanciphisa kanjani la mafutha, bheka iphepha lethu leqiniso le-Hypercholesterolemia.
Izinto ezinhle
- Funda ngesidlo saseNdiya ukuze udle kaningi kakhulu.
- Shintsha ikhofi yesibili nesithathu yosuku ngetiyi eluhlaza.
- Ukuze uthole i-dessert, sebenzela i-chocolate yamashokolethi amnyama namajikijolo.
- Bhala imenyu okungenani ukudla okungu-2 kwemidumba ngesonto.
- Beka inqola yakho yokudla kuphela ukolweni noma imikhiqizo yonke yokusanhlamvu.
- Qiniseka ukuthi okungenani unokudla oku-1 kwezithelo nemifino ngakho konke ukudla kanye nokudla okulula.
- Ukupheka ngezithako zemvelo kakhulu ukugwema i-sodium eyengeziwe.
I-reflexes yokulwa nomdlavuza
Ukwazi izincomo ze-anticancer zeDr UDavid Servan-Schreiber, hlola incwajana yakhe Ama-reflexes aphikisana nomdlavuza nsuku zonke.
Lalela futhi nengxoxo nomcwaningi uRichard Béliveau, umbhali wencwadi Ukudla ngokumelene nomdlavuza4 : Impilo ngenjabulo yokudla kahle.
Amamenyu: owesifazane nendoda
Amamenyu alandelayo, athuthukiswe yi-SOSCuisine.com, anelise zonke izincomo ezingenhla. Nasi isibonelo imenyu ye-anticancer ngoba owesifazane futhi a umuntu abafuna ukuvimbela umdlavuza noma ukuvimbela ukuphindaphindiwe.
Ukuze ubuke iresiphi kanye nenani lomsoco, chofoza ku-dish ngayinye noma into yokudla.
Imenyu yosuku olulodwa ejwayelekile - Abesifazane - 1 kcal
ekuseni | Isidlo sasekuseni "Geneva" (i-orange, isinkwa sonke sikakolweni, ibhotela le-peanut, i-yogurt nama-strawberries) |
nokucutshungulwa | Ikomishi yetiyi eluhlaza |
ngasemini | Ugogo utamatisi ka-tomato, Ucezu lwesiphambano, I-Pad Thai (irayisi vermicelli, tofu, shrimps, iqanda, ihlume ubhontshisi) futhi I-ingilazi yobisi lwe-skim 0% |
nokucutshungulwa | I-carrot nesilimo esidliwayo esinamagatsha anamanzi |
kusihlwa | Inkukhu ngezithelo ezomile, I-purcoli puree ne-hazelnut ibhotela, Irayisi elibomvu elinamanzi kanye yogurt oluhlaza |
nokucutshungulwa | Isikwele sothokolethi omnyama |
Bona i imenyu ephelele yezinsuku ze-7 lakhiwa yi-SOSCuisine.com
Imenyu yosuku olulodwa ejwayelekile - Amadoda - 2 kcal
ekuseni | Isidlo sasekuseni "Geneva" (i-orange, isinkwa sonke sikakolweni, ibhotela le-peanut, i-yogurt nama-strawberries) |
nokucutshungulwa | Ama-Crudities kanye noshizi |
ngasemini | Isobho se-broccoli esiphundu seLigurian, Ucezu lwesinkwa (ukolweni wonke), Inkukhu ye-butter butter, Irayisi elibomvu elinamanzi, I-Orange esigabeni futhi I-ingilazi yobisi lwe-skim 0% |
nokucutshungulwa | Ikomishi yetiyi eluhlaza |
kusihlwa | I-lentile ne-tomato isaladi nge-mint, Ucezu lwesinkwa (ukolweni wonke),I-Spaghetti ne-tomato sauce et I-Berry tofu ukhilimu |
nokucutshungulwa | Isikwele sothokolethi omnyama |
Bona i imenyu ephelele yezinsuku ze-7 lakhiwa yi-SOSCuisine.com
izithenjwaQaphela: izixhumanisi ze-hypertext eziholela kwamanye amasayithi azivuselelwa ngokuqhubekayo. Kungenzeka isixhumanisi singatholakali. Sicela usebenzise amathuluzi okusesha ukuthola imininingwane oyifunayo. lwezincwadi UBéliveau Richard, uGingras Denis. Impilo ngenjabulo yokudla kahle. I-Trécarré Edition, Canada, i-2009. amanothi 1. Ukudla, Ukudla, Ukuzivocavoca umzimba nokuvimbela umdlavuza. Umbono Wezwe Lomhlaba Wonke.Umbiko we-Expert WCRF / AICR, I-2007 (Kufinyelelwe ngo-Okthoba 5 2009). |
Ukudla kwe-Ketogenic kwabaqalayo: Inselelo yezinsuku ezingama-21 nezindlela zokupheka ezihlwabusayo ezingama-55 - Ungawushintsha kanjani umzimba wakho ube ngumshini oshisa amafutha ukuze uphile kahle futhi ukhulise amandla akho
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Izici
Umkhiqizo Wabadala | |
Usuku lokukhulula | 2019-03-24T00:00:01Z |
Ulimi | Français |
Inombolo yamakhasi isihlangane | 133 |
Usuku lokushicilela | 2019-03-24T00:00:01Z |