Ukudla Okungcono Kakhulu Okulwa Nomdlavuza Wesikhumba Ongakwengeza Epuletini Lakho

-Delile

• Ukudla Okuvimbela Umdlavuza Wesikhumba
• Izithelo ezimibalabala nemifino
• Izinhlanzi ezicebile ku-Omega-3s
• Amakhambi
• Itiye
• Iwayini elibomvu
• I-Antioxidant-Rich Foods
• Izici Zengozi Yomdlavuza Wesikhumba Okufanele Uzazi
• I-HPV
• Imithi yezinduna
• Izimpelasonto Zangaphandle
• Ukuphila Kwezintaba
• Isistimu Yomzimba Ebuthakathaka
• Umdlavuza Webele
• Imvukuzane engavamile
• Buyekeza kwe-

Uthole imemo ye-pale-is-the-new-memo eminyakeni edlule futhi ube nelanga elihlakaniphile ukukufakazela. Uqoqa isikhumba selanga esingangeni manzi ngaphambi kokuzivocavoca umzimba, izigqoko ezinomphetho obanzi olwandle ezemidlalo, ungangeni emisebeni yasemini, futhi ungayi emibhedeni yokushuka. Ngenxa yobunzima bomdlavuza wesikhumba, awudlali: Umdlavuza wesikhumba umdlavuza ovame kakhulu e-United States, futhi abesifazane abaneminyaka engu-49 nangaphansi banethuba eliphezulu lokuthuthukisa uhlobo lwawo olubi kakhulu, i-melanoma, kunanoma iyiphi enye invasive. umdlavuza ngaphandle komdlavuza webele nowe-thyroid, ngokusho kwe-The Skin Cancer Foundation. Noma kunjalo, ngaphandle kobuhlakani bakho nokukhuthala kwakho, kunesilondolozi esisha sesikhumba okungenzeka ukuthi ulahlekile: ukudla kwakho.

UKaren Collins, R.D., uchwepheshe wezokudla kanye nomeluleki wezokudla kwe-American Institute for Cancer Research eWashington, D.C., uthi: “Ucwaningo lungokokuqala kodwa luyathembisa,” kusho uKaren Collins, RD.

Ucwaningo oluningi lwakamuva lugxile eMedithera ecwiliswe yilanga ngokudla okuvimbela umdlavuza wesikhumba. Naphezu kwezindlela zabo zokuphila ezingaphandle, abahlali kule ndawo mancane amathuba okuthi bathole i-melanoma kunabaseMelika, kanti abanye ososayensi bakholelwa ukuthi ngaphezu kwethoni yabo yomnqumo, ukungafani kungahle kube ngenxa yemikhuba yokudla ehluke kakhulu yamasiko amabili. Ukudla okusekelwe ezitshalweni kulesi sifunda, okugcwele imifino nezithelo kanye namafutha omnqumo, inhlanzi, namakhambi amasha, kutholwe ukunciphisa ingozi ye-melanoma ngamaphesenti angu-50 ocwaningweni lwase-Italy olwanyatheliswa kuyi- Ijenali Yomhlaba Wonke Ye-Epidemiology.

Abaphenyi bakhomba ama-antioxidants ekudleni, izinto okucatshangwa ukuthi zingasiza ekuvikeleni ukulimala kwamangqamuzana okubangelwe yimisebe yelanga ye-ultraviolet (UV), okuseseyingozi enkulu yomdlavuza wesikhumba, ngokusho kodokotela besikhumba. Nansi indlela le nqubo esebenza ngayo: Ukukhanya kwe-UV kulimaza amangqamuzana esikhumba, abe esekhipha amangqamuzana omoya-mpilo abizwa ngokuthi ama-radicals mahhala. Uma ama-radicals wamahhala alimaza i-DNA yakho, angayiguqula, futhi amangqamuzana esikhumba angahle abe nomdlavuza futhi aziphindaphinde. Izindaba ezimnandi ukuthi ukuba nenani elikhulu lama-antioxidants esikhumbeni nasemzimbeni wakho kunganciphisa ama-radicals amahhala futhi ngaleyo ndlela kuvimbele noma kwehlise ukukhula komdlavuza wesikhumba. Ucwaningo lwelabhoratri nolwezilwane luthole ukuthi amazinga akhuphukile ama-antioxidants angaphandle, njengalawo owadla ekudleni nakwizithasiselo, angavimbela umonakalo omkhulu wamahhala ohlotshaniswa nokuthuthukiswa komdlavuza, ngokusho kweNational Cancer Institute.

Kukhona futhi nomzimba omusha, okhulayo wocwaningo obheka izindawo zokudla "antiangiogenic". Ukulimala kwelanga esikhunjeni kudala ukukhula kwemithambo yegazi emisha, ngenqubo ebizwa nge-angiogenesis, ukuthi amaseli omdlavuza adunwe ukuze azondle. “Izinto ze-Antiangiogenesis ekudleni zingalambisa amangqamuzana omdlavuza, ziwavimbele ukuba angakhuli futhi abe yingozi,” kusho uWilliam Li, M.D., umongameli kanye nomqondisi wezokwelapha we-Angiogenesis Foundation eCambridge, Massachusetts. Ukudla okuthile — okubandakanya i-omega-3 fatty acid-rich fish, etholakala kakhulu ekudleni kwaseMedithera — kuqukethe lezi zinto zokulwa ne-antiangiogenic. Okunye ukudla okune-antioxidant okunothile kukhombisa umsebenzi we-antiangiogenic, futhi, uDkt Li uyanezela.

Amathuba ukuthi usuvele uthola okungenani imali ethile yokulwa nomdlavuza uma udla ukudla okunempilo, kepha ukwenza ushintsho oluncane kungasiza ekuthuthukiseni ukuvikelwa kwakho. “Ukudla iwukwelapha ngamakhemikhali sonke esikusebenzisa kathathu ngosuku,” kusho uDkt. Ngakho-ke ngaphezu kokulayisha uvimbele ilanga nsuku zonke (noma ngabe kusebusika!), Gcina ifriji yakho nephenti ngohlobo olusha lwe-SPF: ukudla okuvikela isikhumba. Boleka la macebo ahlakaniphile kwisitayela sokudla saseMedithera bese ufaka lokhu kudla okuvimbela umdlavuza wesikhumba ekudleni kwakho.

Ukudla Okuvimbela Umdlavuza Wesikhumba

Izithelo ezimibalabala nemifino

Njengoba ulwela ukudla okuyisihlanu noma ngaphezulu kwansuku zonke kwezithelo nemifino okutuswa yi-American Cancer Society, qiniseka ukuthi kuningi okuluhlaza okumnyama nokuwolintshi kungxube yakho. Isonto ngalinye, udle okungenani ama-servings amathathu emifino ebethelwe, efana ne-broccoli, ukholifulawa, ne-kale; eminye emine kuya kweyisithupha yemifino enamahlamvu aluhlaza okumnyama, njengesipinashi, amaqabunga ebhitrudi, nemifino ye-collard; nezithelo ezisawolintshi eziyisikhombisa—zonke ezatholwa ucwaningo lwase-Italy ziyisivikelo somdlavuza wesikhumba lapho zidliwa ngobuningi. "Lokhu kudla kuqukethe ama-antioxidants anamandla, kufaka phakathi i-polyphenols, i-carotenoids, nezinye izinto eziphilayo, ezinganciphisa ubungozi be-melanoma," kusho umlobi ocwaningayo uCristina Fortes, Ph.D., umcwaningi ophikweni lwe-clinical epidemiology e-Istituto Dermopatico dell'Immacolata eRoma.

Izinhlanzi ezicebile ku-Omega-3s

Ngenxa yesenzo sokulwa nokuvuvukala se-omega-3s, esitholakala ikakhulu ku-shellfish nezinhlanzi ezinamafutha ngokwemvelo, ukudla okungenani ukuphakelwa kwamasonto onke kwalokhu kudla kungakuphinda kabili ukuvikelwa kwakho yi-melanoma, kutholakale ucwaningo lwe-Fortes. UFortes unezela ngokuthi ukudla okunjalo kungavikela nomdlavuza wesikhumba we-nonmelanoma, ongabulali kangako kodwa ovame kakhulu. Abaphenyi base-Australia bathole ukuthi abantu abadla isilinganiso esisodwa sezinhlanzi ezinamafutha ezinamafutha ezinama-omega-3, njenge-salmon, i-sardine, i-mackerel ne-trout, njalo ezinsukwini ezinhlanu baba nama-keratoses ama-actinic kerat-rough, scaly precancerous patches Ukukhula okubangelwa ukuvezwa yi-UV futhi kungaphenduka kube uhlobo lokuqala lwe-squamous cell carcinoma, ngokusho kocwaningo olushicilelwe ngo-2009 ku Ijenali yaseMelika Yezempilo Yomtholampilo.

Amakhambi

Ukwengeza udwi lwamakhambi esaladini lakho, isobho, inkukhu, inhlanzi, noma yini enye othanda ukuyidla akugcini nje ngokwenza ukudla kwakho kunambitheke futhi kusiza nasekuqiniseni isikhumba sakho. Amakhambi angakwazi ukupakisha i-wallop ye-antioxidant-isipuni esisodwa singaba nesithelo esiningi-futhi singavikela ngokumelene ne-melanoma, ngokocwaningo lukaFortes. I-sage entsha, i-rosemary, i-parsley, ne-basil inikeza izinzuzo ezinkulu kakhulu. "Lokhu akusho ukuthi kufanele usebenzise amakhambi amane ngasikhathi sinye," kucacisa uFortes. "Vele usebenzise uhlobo oluthile lomuthi omusha nsuku zonke."

Itiye

Shintsha ikhofi lakho lansuku zonke ngenkomishi yetiye eshunqayo, engasiza ekuvimbeleni ukuqhuma komonakalo wamaselula obangelwa ukushiswa yilanga. Ucwaningo lwelebhu lwathola ukuthi i-polyphenol Antioxidants etiyeni eliluhlaza namnyama ivimbela amaprotheni adingekayo ukuze umdlavuza wesikhumba uthuthuke. "Bangase futhi balambe ukukhula komdlavuza ngokunciphisa ukukhula kwemithambo yegazi ezungeze izimila," kusho umbhali wocwaningo u-Zigang Dong, MD, umqondisi omkhulu kanye nomholi wesigaba selebhu yebhayoloji yamangqamuzana eHormel Institute eNyuvesi yaseMinnesota e-Austin. Kokutholakele kukaFortes, ukuphuza inkomishi yetiye yansuku zonke kwakuxhunyaniswa nesigameko esiphansi se-melanoma. Futhi abacwaningi baseDartmouth Medical School bathola ukuthi abantu abaphuza izinkomishi ezimbili noma ngaphezulu nsuku zonke mancane kakhulu amathuba okuba bathole i-squamous cell carcinomas kunabangaphuzi itiye.

Iwayini elibomvu

Cishe ubulokhu uzwa ngendima yewayini elibomvu njengomuntu ongase alwe nomdlavuza iminyaka, futhi ucwaningo oluthile lubonisa ukuthi kungaba isengezo esibalulekile ohlwini lokudla okuvimbela umdlavuza wesikhumba futhi. Ngenkathi kunesiko eliqinile lewayini laseMedithera, idatha kaFortes ayibonisanga ukuvikela noma umthelela omubi kwi-melanoma kulabo abaphuza iwayini. Ocwaningweni lwase-Australia, nokho, abantu ababephuza ingilazi yewayini njalo ezinsukwini ezimbalwa ngokwesilinganiso — obomvu, omhlophe, noma obhibhayo — banciphisa izinga labo lokukhula kwama-actinic keratoses (lawo mabala esikhumba noma ukukhula) okungamaphesenti angama-27. "Izingxenye zewayini, njengamakhathekini kanye ne-resveratrol, zingaba isimila esivikela kancane ngenxa yezinto zazo zokulwa ne-antioxidant futhi zingavimbela nokukhula kwamanye amangqamuzana omdlavuza womuntu," kuchaza u-coauthor ucwaningo u-Adele Green, MD, Ph.D., iphini lomqondisi nenhloko yelabhorethri yomdlavuza kanye nezifundo zabantu eQueensland Institute of Medical Research.

I-Antioxidant-Rich Foods

"Akuyona i-antioxidant eyodwa noma i-fancy supplement eyenza umehluko engozini yomdlavuza," kusho uCollins. "Kunalokho, izinhlanganisela zibonakala zisebenza ngokubambisana." Ngakho-ke ukubheja kwakho okuhle ukuthola njalo izinhlobo ezahlukahlukene ekudleni kwakho nakukudla okulula. Nakhu lapho ungathola khona izinto ze-powerhouse.

I-beta-carotene: izaqathe, ithanga, umango, isipinashi, ubhatata, ubhatata

Lutein: imifino ye-collard, isipinashi, i-kale

I-Lycopene: utamatisi, ikhabe, ugwava, amabhilikosi

Selenium: Amantongomane aseBrazil, ezinye inyama nezinkwa

Uvithamini A: ubhatata, ubisi, izikhupha zamaqanda, i-mozzarella

I-Vitamin C: izithelo eziningi namajikijolo, okusanhlamvu, inhlanzi

Uvithamini E: ama-alimondi namanye amantongomane; amafutha amaningi, kuhlanganise ne-safflower kanye nommbila

Izici Zengozi Yomdlavuza Wesikhumba Okufanele Uzazi

Ucwaningo olusha luveza izizathu ezimangalisayo ongase ube sengozini. Ingabe okunye kwalokhu kuyasebenza kuwe?

I-HPV

I-human papillomavirus, ethinta okungenani amaphesenti angama-50 abantu abahlanganyela ocansini, ixhunyaniswe namacala e-squamous cell carcinoma, ngokusho kocwaningo olushicilelwe kudaba luka-2010 lwe-Ijenali Yezokwelapha yaseBrithani. Khuluma nodokotela wakho wezifo zabesifazane ngokuzivikela kwi-HPV nokuthi umuthi wokugoma we-HPV uyindlela enhle kuwe.

Imithi yezinduna

I-Tetracycline kanye nemithi elwa namagciwane ahlobene nayo yenza isikhumba sakho sizwele kakhulu ekushisweni yilanga, ngakho-ke gwema ukuvezwa yilanga ngenkathi uwathatha futhi ngaso sonke isikhathi gqoka isikrini selanga ngaphambi kokuya ngaphandle.

Izimpelasonto Zangaphandle

Ukusebenza endlini isonto lonke bese uthola ukukhanya okukhulu kwelanga ngezimpelasonto, ikakhulukazi uma uzivocavoca (izithukuthuku zisula isikhumba selanga, okushiya isikhumba sakho sisengozini yokungena kwe-UV), kungakhuphula ingozi yakho, ngokusho kwe-American Cancer Society.

Ukuphila Kwezintaba

Amazwe afana ne-Utah neNew Hampshire, anezintaba kakhulu, anabantu abaningi abenze imelanoma kunalokho, iWisconsin neNew York, kubika iCDC. Amazinga emisebe ye-UV anda ngamaphesenti angu-4 kuya kwangu-5 kukho konke ukuphakama okungamamitha angu-1,000.

Isistimu Yomzimba Ebuthakathaka

Abantu abathatha i-prednisone, engasetshenziselwa isifuba somoya nezinye izimo, nemithi yokuzivikela emzimbeni isengozini yomdlavuza wesikhumba owandayo ngoba izivikeli mzimba zehlisiwe futhi azikwazi ukuvikela amaseli ekulimaleni kwe-UV.

Umdlavuza Webele

Oyedwa kwabesifazane abayisishiyagalombili uzoba nomdlavuza webele ngesikhathi sokuphila kwakhe, ngokusho kwe-American Cancer Society. Ukuba nalesi sifo kukhuphula amathuba okuba ne-melanoma, futhi, ngokusho kocwaningo olwenziwe ku-Ijenali Yase-Ireland Yezokwelapha. Njengoba abacwaningi bephenya ukuxhumana okungenzeka kube nezakhi zofuzo phakathi kwale mdlavuza emibili, qiniseka ukuthi uhlala usesikhathini nezivivinyo zakho zamabele.

Imvukuzane engavamile

Abantu abanama-atypical imvukuzane ayi-10 noma ngaphezulu, afana ne-melanoma kodwa anempilo enhle, banengozi ephindwe ka-12 yokuba ne-melanoma uma kuqhathaniswa nomphakathi jikelele, ngokusho kwe-Skin Cancer Foundation. Noma ngabe unemvukuzane eyodwa vo, qaphela ukuzihlola kwesikhumba sakho.

Buyekeza kwe-