Ukudla nomdlavuza

Ukudla kungaba nomthelela engozini yakho yokuthuthukisa izinhlobo eziningi zomdlavuza. Unganciphisa ubungozi bakho ngokulandela ukudla okunempilo okubandakanya izithelo, imifino nezinhlamvu eziningi.

UKUDLA NOMDLAVUZA WAMABELE

Ukuxhumana phakathi kokudla kanye nomdlavuza webele kufundwe kahle. Ukunciphisa ubungozi bomdlavuza webele i-American Cancer Society (ACS) incoma ukuthi:

• Thola umsebenzi ojwayelekile womzimba wokuqina okulingene okungenani imizuzu engama-30 ngosuku izikhathi ezi-5 ngeviki.
• Gcina isisindo esinempilo impilo yonke.
• Yidla ukudla okunothe izithelo, imifino nezinhlamvu ezigcwele. Sebenzisa okungenani izinkomishi ezi-2½ (amagremu angama-300) wezithelo nemifino nsuku zonke.
• Nciphisa uphuzo oludakayo lube ngaphezu kweziphuzo ezi-2 zamadoda; 1 isiphuzo sabesifazane. Isiphuzo esisodwa silingana nobhiya ongamagremu ayi-12 (360 milliliters), ounce elilodwa (30 milliliters), noma i-ounces (120 milliliters) iwayini.

Ezinye izinto okufanele uzicabangele:

• Ukudla okuphezulu kwesoya (ngesimo sezithasiselo) kuyimpikiswano kwabesifazane okutholakala ukuthi banomdlavuza ozwela ama-hormone. Ukudla ukudla okuqukethe inani elilinganisiwe lokudla kwesoya ngaphambi kokuba mdala kungaba lusizo.
• Ukuncelisa ibele kunganciphisa ingozi kamama yokuthola umdlavuza webele noma we-ovari.

UKUDLA NOMDLAVUZA WESIFUNDA

I-ACS incoma ukukhetha okulandelayo kwendlela yokuphila ukunciphisa ubungozi bomdlavuza wesinye:

• Thola umsebenzi ojwayelekile wokuqina komzimba okungenani imizuzu engama-30 ngosuku kahlanu ngesonto.
• Gcina isisindo esinempilo impilo yonke.
• Yidla ukudla okunezithelo, imifino nezinhlamvu ezigcwele. Sebenzisa okungenani izinkomishi ezi-2½ (amagremu angama-300) wezithelo nemifino nsuku zonke.
• Nciphisa uphuzo oludakayo lube ngaphezu kweziphuzo ezi-2 zamadoda. Isiphuzo esisodwa silingana nobhiya ongamagremu ayi-12 (360 milliliters), ounce elilodwa (30 milliliters), noma i-ounces (120 milliliters) iwayini.

Ezinye izinto okufanele uzicabangele:

• Umhlinzeki wakho wokunakekelwa kwezempilo angaphakamisa ukuthi amadoda anciphise ukusebenzisa kwawo izithasiselo ze-calcium futhi angeqi inani elinconyiwe le-calcium ekudleni naseziphuzweni.

UKUDLA NOKHOLONI NOMA UMdlavuza WANGEMPELA

I-ACS incoma okulandelayo ukunciphisa ubungozi bomdlavuza obumbala:

• Nciphisa ukudla inyama ebomvu neyesetshenzisiwe. Gwema inyama eshisayo.
• Yidla ukudla okunothe izithelo, imifino nezinhlamvu ezigcwele. Sebenzisa okungenani izinkomishi ezi-2½ (amagremu angama-300) wezithelo nemifino nsuku zonke. I-Brokholi ingasiza kakhulu.
• Gwema ukuphuza ngokweqile.
• Yidla amanani anconyiwe we-calcium bese uthola uVitamin D. owanele
• Yidla ama-omega-3 fatty acids amaningi (inhlanzi enamafutha, uwoyela we-flaxseed, ama-walnuts) kune-omega-6 fatty acids (uwoyela wommbila, u-safflower oil, namafutha we-sunflower).
• Gcina isisindo esinempilo impilo yonke. Gwema ukukhuluphala nokuqina kwamafutha esiswini.
• Noma imuphi umsebenzi unenzuzo kepha umsebenzi onamandla ungaba nenzuzo enkulu nakakhulu. Ukwandisa ukuqina kanye nenani lomsebenzi wakho womzimba kungasiza ekunciphiseni ubungozi bakho.
• Thola ukuhlolwa okuvamile kwamabala ngokuya ngeminyaka yakho nomlando wezempilo.

UKUDLA NESISULE noma UMdlavuza WOKUPHILA

I-ACS incoma ukukhetha okulandelayo kwendlela yokuphila ukunciphisa ingozi yomdlavuza wesisu nowesisu:

• Yidla ukudla okunezithelo, imifino nezinhlamvu ezigcwele. Sebenzisa okungenani izinkomishi ezi-2½ (amagremu angama-300) wezithelo nemifino nsuku zonke.
• Yehlisa ukudla kwakho okusetshenzisiwe, ukubhema, ukuphulukiswa kwe-nitrite, nokudla okulondolozwe usawoti; gcizelela amaprotheni asekelwe ezitshalweni.
• Thola ukuvivinya umzimba njalo okungenani imizuzu engama-30 ngosuku izikhathi ezi-5 ngeviki.
• Gcina isisindo somzimba esinempilo impilo yakho yonke.

IZincomo ZOKUVIMBELA I-CANCER

Izincomo eziyi-10 ze-American Institute for Cancer Research zokuvikela umdlavuza zifaka:

1. Yiba nomzimba omncane ngangokunokwenzeka ngaphandle kokukhuluphala.
2. Yiba nokuzivocavoca umzimba okungenani imizuzu engama-30 nsuku zonke.
3. Gwema iziphuzo ezinoshukela. Nciphisa ukusetshenziswa kokudla okunamandla. (Izithasiselo zokwenziwa ngamanani alinganisiwe aziboniswanga ukuthi zibanga umdlavuza.)
4. Yidla imifino enhlobonhlobo, izithelo, okusanhlamvu okuphelele kanye nemidumba efana nobhontshisi.
5. Nciphisa ukusetshenziswa kwenyama ebomvu (njengenyama yenkomo, ingulube newundlu) futhi uvikele inyama esetshenzisiwe.
6. Uma uphuze nhlobo, nciphisa iziphuzo ezidakayo ziye kwababili kwabesilisa no-1 kwabesifazane ngosuku.
7. Nciphisa ukusetshenziswa kokudla okunosawoti nokudla okusetshenzisiwe ngosawoti (sodium).
8. UNGAYisebenzisi izithasiselo ukuvikela umdlavuza.
9. Kungcono kakhulu ukuthi omama bancelise ibele kuphela izinyanga ezifika kwezingu-6 bese bengeza ezinye iziphuzo nokudla.
10. Ngemuva kokwelashwa, abasindile kumdlavuza kufanele balandele izincomo zokuvimbela umdlavuza.

Izinsiza

Imihlahlandlela Yezokudla YamaMelika - www.choosemyplate.gov

I-American Cancer Society ingumthombo omuhle kakhulu wolwazi ngokuvikeleka komdlavuza - www.cancer.gov

I-American Institute for Cancer Research - www.aicr.org/new-american-plate

I-Academy of Nutrition and Dietetics inikeza izeluleko zokudla ezinengqondo ezihlokweni ezahlukahlukene - www.eatright.org

I-CancerNet yeNational Cancer Institute iyindlela kahulumeni yokuthola ulwazi olunembile ngokuvikeleka komdlavuza - www.cancer.gov

I-fibre nomdlavuza; Umdlavuza nefayibha; Ama-nitrate nomdlavuza; Umdlavuza nama-nitrate

• I-osteoporosis
• Abakhiqizi be-cholesterol
• Amakhemikhali e-phytochemicals
• Selenium - antioxidant
• Ukudla nokuvimbela izifo

I-Basen-Engquist K, Brown P, Coletta AM, Savage M, Maresso KC, Hawk E. 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.

UKumar V, Abbas AK, Aster JC. Izifo zemvelo nezomsoco. Ku: Kumar V, Abbas AK, Aster JC, ama-eds. AmaRobbins kanye neCotran Pathologic Basis of Disease. Umhlaka 9. IPhiladelphia, PA: Elsevier Saunders; 2015: isahluko 9.

UKushi LH, uDoyle C, McCullough M, et al; I-American Cancer Society 2010 Ikomidi elelulekayo lezinkombandlela zokudla okunomsoco nokusebenza ngokomzimba. Imikhombandlela yeAmerican Cancer Society mayelana nokondleka kanye nomsebenzi womzimba wokuvikela umdlavuza: ukunciphisa ingozi yomdlavuza ngokukhetha ukudla okunempilo nokusebenza komzimba. I-CA Cancer J Clin. 2012; 62 (1): 30-67. I-PMID: 22237782 www.ncbi.nlm.nih.gov/pubmed/22237782.

AmaNational Institutes of Health, iwebhusayithi yeNational Cancer Institute. Amamojula wokuqeqesha ama-SEER, izici zomdlavuza eziyingozi. ukuqeqeshwa.seer.cancer.gov/disease/cancer/risk.html. Kufinyelelwe ngoMeyi 9, 2019.

Umnyango Wezolimo wase-US, Ikomidi Eleluleka Ngezinkombandlela Zokudla. Umbiko weSayensi weKomidi Eliluleka Ngezinkombandlela Zokudla Zika-2015. health.gov/sites/default/files/2019-09/Scientific-Report-of-the-2015-Dietary-Guidelines-Advisory-Committee.pdf. Kubuyekezwe ngoJanuwari 30, 2020. Kufinyelelwe ngoFebhuwari 11, 2020.

UMnyango Wezempilo kanye Nezinsizakalo Zabantu e-US kanye noMnyango Wezolimo wase-US. Imihlahlandlela Yezokudla ka-2015 - 2020 yabantu baseMelika. Umhlaka 8. health.gov/dietaryguidelines/2015/guidelines/. Ishicilelwe ngoDisemba 2015. Ifinyelelwe ngoMeyi 9, 2019.