Ukuvimbela umdlavuza: phatha impilo yakho

Njenganoma yikuphi ukugula noma isifo, umdlavuza ungenzeka ngaphandle kwesixwayiso. Izici eziningi ezandisa ingozi yomdlavuza zingaphezu kwamandla akho, njengomlando womndeni wakho kanye nezakhi zakho zofuzo. Ezinye, njengokuthi uyabhema noma uthola ukuhlolwa umdlavuza njalo, zingaphansi kokulawula kwakho.

Ukushintsha imikhuba ethile kungakunika ithuluzi elinamandla lokusiza ekuvikeleni umdlavuza. Konke kuqala ngempilo yakho.

Ukuyeka ukubhema kunomthelela ngqo engozini yomdlavuza. Ugwayi unamakhemikhali ayingozi alimaza amaseli akho futhi abangele ukukhula komdlavuza. Ukulimaza amaphaphu akho akuyona ukuphela kokukhathazeka. Ukubhema nokubhema ugwayi kubangela izinhlobo eziningi zomdlavuza, njenge:

• Amaphaphu
• Umphimbo
• Umlomo
• Isisu
• Isinye
• Izinso
• I-Pancreatic
• Ama-leukemias athile
• Isisu
• Ikholoni
• I-Rectum
• Umlomo wesibeletho

Amaqabunga kagwayi namakhemikhali afakwa kuwo akuphephile. Ukubhema ugwayi ngogwayi, osikilidi, namapayipi, noma ugwayi ohlafunwayo konke kungakunika umdlavuza.

Uma ubhema, khuluma nomhlinzeki wakho wezokunakekelwa kwempilo namuhla ngezindlela zokuyeka ukubhema nakho konke ukusetshenziswa kogwayi.

Imisebe ye-ultraviolet ekukhanyeni kwelanga ingadala ushintsho esikhunjeni sakho. Imisebe yelanga (i-UVA ne-UVB) ilimaza amangqamuzana esikhumba. Le misebe eyingozi iyatholakala nasemibhedeni yokushuka nasesibaneni selanga. Ukushiswa yilanga neminyaka eminingi yokushiswa yilanga kungaholela kumdlavuza wesikhumba.

Akucaci ukuthi ukugwema ilanga noma ukusebenzisa i-sunscreen kungavikela wonke umdlavuza wesikhumba. Noma kunjalo, ungcono ngokuzivikela emisebeni ye-UV:

• Hlala emthunzini.
• Mboza ngezingubo zokuzivikela, isigqoko nezibuko zelanga.
• Faka i-sunscreen imizuzu eyi-15 kuya kwengama-30 ngaphambi kokuya ngaphandle. Sebenzisa i-SPF 30 noma ngaphezulu bese uphinde ufake njalo emahoreni ama-2 uma uzobhukuda, ujuluke, noma ngaphandle elangeni isikhathi eside.
• Gwema ukushuka imibhede nezibani zelanga.

Ukuthwala isisindo esiningi esengeziwe kudala izinguquko kumahomoni akho. Lezi zinguquko zingadala ukukhula komdlavuza. Ukhuluphele ngokweqile (okhuluphele) kukubeka engcupheni enkulu yoku:

• Umdlavuza webele (ngemuva kokuya esikhathini)
• Umdlavuza wobuchopho
• Umdlavuza wamakholoni
• Umdlavuza we-Endometrial
• Umdlavuza wepancreatic
• Umdlavuza we-Esophageal
• Umdlavuza wegilo
• Umdlavuza wesibindi
• Umdlavuza wezinso
• Umdlavuza we-gallbladder

Ubungozi bakho buphakeme uma inkomba yomzimba wakho (BMI) iphakeme ngokwanele ukuthi ingabhekwa njengeyokukhuluphala. Ungasebenzisa ithuluzi eliku-inthanethi ukubala i-BMI yakho ku-www.cdc.gov/healthyweight/assessing/index.html. Ungakwazi futhi ukukala ukhalo lwakho ukubona ukuthi umi kuphi. Ngokuvamile, owesifazane onesinqe esingaphezu kwamasentimitha angama-89 (amasentimitha angama-89) noma owesilisa okhalweni ongaphezu kwamasentimitha angama-40 (amasentimitha angu-102) usengozini enkulu yezinkinga zempilo ngenxa yokukhuluphala.

Vocavoca umzimba njalo udle ukudla okunempilo ukuze ugcine isisindo sakho sisesilinganisweni. Buza umhlinzeki wakho ngezeluleko zokuthi unganciphisa kanjani isisindo ngokuphepha.

Ukuzivocavoca umzimba kunempilo kubo bonke, ngenxa yezizathu eziningi. Ucwaningo lukhombisile ukuthi abantu abazivocavocayo babonakala benengozi encane yomdlavuza othile. Ukuvivinya umzimba kungakusiza wehlise isisindo sakho. Ukuhlala usebenza kungakusiza uvikeleke kumdlavuza wekoloni, webele, wamaphaphu nowe-endometrium.

Ngokweziqondiso zikazwelonke, kufanele uvivinye amahora ama-2 nemizuzu engama-30 ngeviki ukuze uthole izinzuzo zezempilo. Lokho imizuzu engama-30 okungenani izinsuku ezinhlanu ngesonto. Ukwenza okuningi kungcono kakhulu empilweni yakho.

Ukukhetha ukudla okuhle kungakha amasosha akho omzimba futhi kungakusiza ekuvikeleni kumdlavuza. Thatha lezi zinyathelo:

• Yidla ukudla okwengeziwe okususelwa ezitshalweni njengezithelo, ubhontshisi, imidumba nemifino eluhlaza
• Phuza amanzi neziphuzo ezinoshukela omncane
• Gwema ukudla okulungisiwe okuvela emabhokisini nasemakani
• Gwema inyama esetshenzwe njengama-hotdogs, ubhekeni, kanye nenyama yokudla
• Khetha amaprotheni anciphile njengezinhlanzi nenkukhu; Nciphisa inyama ebomvu
• Yidla okusanhlamvu okuphelele, i-pasta, ama-crackers, nezinkwa
• Nciphisa ukudla okunamafutha amaningi, njengama-fries aseFrance, ama-donuts, nokudla okusheshayo
• Nciphisa uswidi, izimpahla ezibhakiwe namanye amaswidi
• Sebenzisa izingxenye ezincane zokudla neziphuzo
• Lungisa ukudla kwakho okuningi ekhaya, kunokuthenga okwenziwe ngaphambilini noma ukudla ngaphandle
• Lungisa ukudla ngokubhaka kunokuba ugoqe noma wosa; gwema izingcezu ezisindayo nokhilimu

Hlala unolwazi. Amakhemikhali nama-sweeteners angeziwe ekudleni okuthile kubhekelwa ukuxhumana kwawo nomdlavuza.

Uma uphuza utshwala, umzimba wakho kufanele ubuphule. Phakathi nale nqubo, umkhiqizo wamakhemikhali ushiywe emzimbeni ongalimaza amaseli. Utshwala obuningi bungaphazamisa nezakhamzimba ezidinga umzimba wakho.

Ukuphuza kakhulu utshwala kuxhunyaniswa nale mdlavuza elandelayo:

• Umdlavuza womlomo
• Umdlavuza we-Esophageal
• Umdlavuza webele
• Umdlavuza we-Colorectal
• Umdlavuza wesibindi

Nciphisa utshwala bakho eziphuzweni ezi-2 ngosuku kwabesilisa nesiphuzo esingu-1 ngosuku kwabesifazane noma cha.

Umhlinzeki wakho angakusiza ukuthi uhlole ubungozi bakho ngomdlavuza nezinyathelo ongazithatha. Vakashela umhlinzeki wakho ukuze ahlolwe ngokomzimba. Ngaleyo ndlela uhlala phezu kwalokhu ukuhlolwa komdlavuza okufanele ube nakho. Ukuhlola kungasiza ukuthola umdlavuza kusenesikhathi futhi kuthuthukise ithuba lakho lokululama.

Ezinye izifo zingadala umdlavuza. Khuluma nomhlinzeki wakho mayelana nokuthi kufanele yini ube nale mithi yokugoma:

• I-human papillomavirus (HPV). Leli gciwane lenyusa ingozi yokuba nomdlavuza womlomo wesibeletho, umthondo, isitho sangasese sowesifazane, i-vulvar, i-anus, nomphimbo.
• I-Hepatitis B. Ukutheleleka kwe-Hepatitis B kwandisa ingozi yomdlavuza wesibindi.

Shayela umhlinzeki wakho uma:

• Unemibuzo noma ukukhathazeka ngengozi yakho yomdlavuza nokuthi yini ongayenza
• Kufanele uhlolwe ukuhlolwa komdlavuza

Ukuguqulwa kwendlela yokuphila - umdlavuza

I-Basen-Engquist K, Brown P, Coletta AM, Savage M, Maresso KC, Hawk ET. Indlela yokuphila nokuvikela umdlavuza. Ku: Niederhuber JE, Armitage JO, Kastan MB, Doroshow JH, Tepper JE, abahleli. I-Abeloff’s Clinical Oncology. Umhlaka 6. IPhiladelphia, PA: Elsevier; 2020: isahluko 22.

UMoore SC, uLee IM, uWeiderpass E, et al. Inhlangano yokuzijabulisa yesikhathi sokuzilibazisa enobungozi bezinhlobo ezingama-26 zomdlavuza kubantu abadala abayizigidi eziyi-1.44. I-JAMA Intern Med. 2016; 176 (6): 816-825. I-PMID: 27183032 pubmed.ncbi.nlm.nih.gov/27183032/.

Iwebhusayithi yeNational Cancer Institute. Utshwala nomdlavuza. www.cancer.gov/about-cancer/causes-prevention/risk/alcohol/alcohol-fact-sheet. Kubuyekezwe uSepthemba 13, 2018. Kufinyelelwe ngo-Okthoba 24, 2020.

Iwebhusayithi yeNational Cancer Institute. Izingozi zokubhema ugwayi nezinzuzo zezempilo zokuyeka. www.cancer.gov/about-cancer/causes-prevention/risk/tobacco/cessation-fact-sheet. Kubuyekezwe uDisemba 19, 2017. Kufinyelelwe ngo-Okthoba 24, 2020.

Iwebhusayithi yeNational Cancer Institute. Ukukhuluphala nomdlavuza. www.cancer.gov/about-cancer/causes-prevention/risk/obesity/obesity-fact-sheet. Kubuyekezwe uJanuwari 17, 2017. Kufinyelelwe ngo-Okthoba 24, 2020.

UMnyango Wezempilo kanye Nezinsizakalo Zabantu e-U.S. Izinkombandlela zomsebenzi womzimba wabantu baseMelika, uhlelo lwesibili. IWashington, DC: UMnyango Wezempilo kanye Nezinsizakalo Zabantu e-U.S. 2018. health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf. Kufinyelelwe ngo-Okthoba 24, 2020.

• Umdlavuza