Yilwa Nomdlavuza Webele Ngazo Zonke Izidlo

-Delile

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1. Pump Pump umkhiqizo wakho
   Izithelo nemifino kuqukethe ama-antioxidant anamandla asiza ukuvikela kuzo zonke izinhlobo zomdlavuza.Futhi, anamakhalori amancane, ngakho ukuwalayisha kuyindlela elula yokulawula isisindo sakho. Ucwaningo luthole ukuthi ukudla ama-servings amahlanu okukhiqizwayo ngosuku kunciphisa amathuba okuvela kwesifo somdlavuza webele esifubeni, ikakhulukazi lapho kuhlanganiswa nokuvivinya umzimba nsuku zonke. Ukusetshenziswa ngaphezu kwalokho kubonakala kungenayo eminye imiphumela yokuvimbela, ngokusho kwesitudiyo esishicilelwe kufayela le- Ijenali yeAmerican Medical AssociationUkubheja kwakho okuhle kakhulu, kusho uMarji McCullough weAmericanCancer Society, ukudla izinhlobo ezahlukahlukene zemikhiqizo ekhanyayo. "Ngaleyo ndlela kungenzeka ukuthi uthole zonke izakhi ezibalulekile zokuvikela umdlavuza."
2. Sika Amafutha
   Izifundo eziphathelene namafutha okudla bezilokhu zingqubuzana futhi azifihli, kodwa ochwepheshe abaningi bathi kusewukuhlakanipha ukubalekela amafutha agcwele ngangokunokwenzeka.
3. Thola Inala YeCalcium neVitamin D
   Kule ntwasahlobo, ucwaningo lweminyaka eyi-10 eHarvard luthole ukuthi abesifazane besikhathi sokuya esikhathini abathola ama-milligram ayi-1,366 we-calcium kanye no-548 IU kavithamini D nsuku zonke banciphisa ingozi yabo yomdlavuza webele ngengxenye yesithathu, kanye namathuba abo okuthola umdlavuza webele owesabekayo ngamaphesenti angama-69. "Le yindawo ethembisayo yocwaningo, "kusho uMcCullough, oncoma ukuthi kudliwe ukudla okune-calcium okufana nemikhiqizo yobisi ephansi, isalmon ekheniwe, ama-alimondi, ujusi we-orenji oqinile, nemifino enamaqabunga, uthatha isengezo esingu-1 000 kuya ku-1,200-milligramcalcium. Yize ubisi luqukethe uvithamini D, iningi le-yogurt noshizi alinalo. Ukwanela, mhlawumbe udinga i-amulti vitamin, noma uma uthatha isengezo se-acalcium, khetha lokho okuqukethe u-vitamin D. ongu-800 kuye ku-1,000IU.
4. Fafaza i-Flaxseed ku-Cereal yakho
   I-Flaxseed ingumthombo omuhle wama-lignans, amakhemikhali angadlala i-iko ekuvimbeleni i-estrogendependentancancers ngokuvimbela ukukhula kwamathumba kunciphisa izinga lokukhula kwawo, ngokusho kukaMcCullough. "Eminye imithombo ye-lignansinclude imbewu ye-sunflower, amakinati, ama-cashews, isinkwa se-rye, nama-strawberry."

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