Yini inombolo enempilo yeziphuzo okufanele ube nayo ngosuku, ngeviki?

-Delile

• Ngakho-ke, ingabe isiphuzo esisodwa singcono kunaleso?
• Izinzuzo zotshwala
• Ake sichaze impilo
• Amasu okuphuza inani elinempilo
  
• Iyiphi indlela enempilo yokusebenzisa isiphuzo sakho esisodwa?
• Amaqhinga okuphuza kancane ngaphandle kokubona
• Amasu okuphuza inani elinempilo
  
• I-Strawberry Mint Sangria
• IPaloma Party
• I-Classic Italian Spritz

I-athikili eyodwa okudingeka uyifunde ukuze ugcine umngcipheko womdlavuza wakho kusuka kotshwala ube ubuncane.

Cishe uzama ukwenza ezinye izinto ukwehlisa ingozi yomdlavuza phansi komgwaqo, njengokudla okunempilo, ukuzivocavoca umzimba, nokugwema amakhemikhali anobuthi noshukela. Kepha ucabanga ngokuphuza utshwala njengomkhuba odala umdlavuza?

Ocwaningweni olusha olusha olushicilelwe ku-PLOS Medicine, abacwaningi babuze abantu abadala abangaphezu kwama-99,000 ngemikhuba yabo yokuphuza ngaphezu kweminyaka eyisishiyagalolunye. Ukuthola okubalulekile: Ukubuyela emuva emuva nje kwezingilazi ezimbili noma ezintathu zotshwala ngosuku kwandisa ingozi yokuba nomdlavuza.

Lokho mhlawumbe kuyizindaba kuwe, njengoba cishe amaphesenti angama-70 abantu baseMelika engaqapheli ukuthi imikhuba yabo yokuphuza ingaba nomthelela engozini yomdlavuza, ngokusho kocwaningo olwenziwe yi-American Society of Clinical Oncology.

Kepha cishe amaphesenti ama-5 kuye kwayi-6 omdlavuza omusha noma ukufa komdlavuza emhlabeni jikelele kuhlobene ngqo nokusetshenziswa kotshwala. Ngokubuka, e-United States, cishe amaphesenti ayi-19 amacala amasha omdlavuza axhumene nokubhema kanye nokukhuluphala.

Kuyathakazelisa nokho ukuthi isifundo esisha se-PLOS Medicine sibika ukuthi ukuphuza isiphuzo esisodwa noma ezimbili ngosuku akukubi kangako. Noma kunjalo, ukukugcina kuziphuzo ezintathu ngesonto kunempilo kakhulu.

Phakathi kwabahlanganyeli babo abangama-99,000+ ocwaningweni, abaphuza kancane - labo abaphuza isiphuzo esisodwa kuya kwezintathu ngesonto - bebesengozini ephansi kakhulu yokuba nomdlavuza nokufa ngaphambi kwesikhathi.

Eqinisweni, abaphuza kancane babenobungozi obuphansi bomdlavuza kunabantu ababengaphuzi ngokuphelele.

Uma udidekile nenani lemininingwane laphaya lokuthi ungafaka utshwala obungakanani ekuzitike kwakho masonto onke, sikupela lokhu ngezansi.

Ngakho-ke, ingabe isiphuzo esisodwa singcono kunaleso?

Abaphuza kancane abasengozini ephansi kakhulu yomdlavuza kuzwakala njengezindaba ezinhle kulabo bethu abathanda i-vino yethu yasebusuku. Kodwa uNoelle LoConte, MD, isazi somdlavuza e-University of Wisconsin Carbone Cancer Center, uyashesha ukuveza ukuthi ingozi encishisiwe ayilingani nobungozi bokuthile.

“Ukuphuza okuncane kungasiza inhliziyo yakho futhi kukhuphule kancane ingozi yomdlavuza, ngakho-ke labo bantu babonakala‘ benempilo. ’Kodwa ngisho nokuphuza kancane utshwala akukuvikeli emdlavuzeni,” kucacisa uLoConte.

Ababhali bezocwaningo ngokwabo baveza ukuthi abakutholile akusho ukuthi abantu abangaphuzi kufanele baqale umkhuba wobusuku. Laba bantu abangaphuzi bangaba nengozi yesifo ephakeme kunaleyo yabaphuza kancane ngoba izizathu zezokwelapha zibenza bangaphuzi ekuqaleni. Noma belulama ekuphazamiseni ukusetshenziswa kotshwala futhi sebenze umonakalo ezinhlakeni zabo, kungeza uLoConte, obengeyona ingxenye yocwaningo.

Kepha, nokho, lolu cwaningo luyakuqinisekisa ukuthi uma ujabulela ingilazi ebomvu noma ubhiya ngamahlumela akho, ngeke ize iyiphazamise ngokuphelele impilo yakho - inqobo nje uma unamathela kulokho amadokhumenti akubheka njengokuphilile (noma okulingene noma okukhanyayo). Nakhu esikwaziyo:

Izinzuzo zotshwala

Ucwaningo lubonisa ukuthi izimbibers zingaba namasosha omzimba angcono, amathambo aqinile, kanye nabesifazane.

Ucwaningo oluningi kakhulu, nokho, luzungeze ukuvikela inhliziyo yakho. Ukubuyekezwa kuqinisekisa ukuphuza okulula kungasiza ekuvikeleni isifo se-coronary artery, esinikela ekushayweni unhlangothi nokuhluleka kwenhliziyo.

Utshwala buzuzisa inhliziyo yakho ngokunciphisa ukuvuvukala, ukuqina nokuncipha kwemithambo yakho yegazi, nokwakhiwa kwamahlule egazi - zonke izici ezihambisana nesifo semithambo yenhliziyo, kuchaza uSandra Gonzalez, PhD, ofundisa emnyangweni wemithi yomndeni neyomphakathi eBaylor College of Umuthi.

Kepha, njengoba ucwaningo lukhomba, inzuzo ibamba kuphela labo abanamathela ekuphuzeni okulinganiselayo futhi abangadluli ngokweqile.

Ake sichaze impilo

Ukuze ukusetshenziswa kotshwala kuthathwe njengobungozi obuncane futhi okunempilo, kufanele uhlale ngaphakathi noma ngaphansi kwemikhawulo enconyiwe yansuku zonke neyeviki, uGonzalez uyanezela.

Lokhu kuchaza ukusetshenziswa kotshwala ngokulingene njengesiphuzo esisodwa ngosuku kwabesifazane neziphuzo ezimbili ngosuku kwabesilisa.

Siyazi - lokho kulishintsha kakhulu izinga lakho lenjabulo yekilabhu lezincwadi nobusuku bewayini.

Futhi, ngeshwa, awukwazi ukukhetha ukubalwa kweviki ngaphezu kwansuku zonke. “Awukwazi‘ ukuqoqa ’iziphuzo zakho. Ukungaphuzi lutho izinsuku ezinhlanu ukuze uthole eziyisithupha ngoMgqibelo. Ngu-zero noma munye, noma u-zero noma amabili ngosuku, isikhathi, ”kusho uLoConte.

Iziphuzo ezingaphezu kwalokho - ikakhulukazi, ezingaphezu kwezine noma ezinhlanu zabesifazane nabesilisa, ngokulandelana, imvamisa kungakapheli amahora amabili - kuthathwa njengokuzitika ngophuzo oludakayo.

Ukungqongqoza njalo kubuya nengozi efana nesifo senhliziyo, isifo sohlangothi, isifo sesibindi, ukuphazamiseka kokusebenzisa utshwala, futhi, njengoba kwaveza lolo cwaningo olusha, umdlavuza nokufa ngaphambi kwesikhathi.

Kepha imibiko yokuthi ngisho nobusuku obubodwa nje bokwenza ngokweqile kungadala ukuthi amagciwane avuze emathunjini akho futhi kwandise amazinga obuthi egazini lakho. Lokhu kungathinta amasosha akho omzimba futhi empeleni kukugulise.

Makhosikazi, siyazi ukuthi kungafanele ukuthi amadoda abelwe ingilazi eyodwa ebusuku. Izincomo zabesilisa nabesifazane zehlukile ngoba, kahle, ngokomzimba sihlukile. “Okunye kususelwa kusayizi womzimba, kodwa kuyinkimbinkimbi kakhulu kunalokho. Isibonelo, abesilisa ngokuvamile banesisindo esingaphezu kwesabesifazane futhi banamanzi amancane emizimbeni yabo. Ngenxa yalokhu, utshwala emzimbeni wowesifazane buhlanjululwa kancane, okudala ukuvezwa okukhulu komphumela onobuthi wotshwala nemikhiqizo yabo, ”kuchaza uGonzalez.

Amasu okuphuza inani elinempilo

• Ukuphuza iziphuzo ezingaphezu kwezimbili kuya kwezintathu ngosuku kukhuphula ingozi yokuba nomdlavuza nezinkinga zenhliziyo.
• Ukugcina ingozi yomdlavuza wakho iphansi, zimboze ngesiphuzo esisodwa ngosuku kwabesifazane nambili kwabesilisa. Namathela kumkhawulo wansuku zonke. Ukuthi awuphuzanga izolo akusho ukuthi uthola iziphuzo ezimbili noma ezine namhlanje.
• Isiphuzo esisodwa sithathwa njengama-ounces ayi-12 kabhiya ojwayelekile, ama-ounces ayi-1.5 otshwala, noma ama-ounces ama-5 ewayini.

Iyiphi indlela enempilo yokusebenzisa isiphuzo sakho esisodwa?

Kudala sizwa uphondo ludlalelwa izinzuzo zezempilo zewayini kodwa ucwaningo oluningi lukhombisa ukuthi ubhiya empeleni ungazuzisa nje. Futhi yini okunempilo kakhulu kuncane ngohlobo lotshwala nokuningi ngokuthi uphuza malini, kusho uGonzalez.

Into ebaluleke kakhulu okufanele uyikhumbule lapha: Usayizi owodwa wokuphaka ngamagremu ayi-14 otshwala obumsulwa. Yilokho:

• Ama-ounces ayi-12 kabhiya ojwayelekile
• Ama-ounces ama-5 ewayini
• 1.5 ama-ounces otshwala obunama-80

Futhi besibheja ngemali ocabanga ukuthi ingilazi eyodwa yewayini - cishe isigamu sigcwele, akunjalo? - yindlela engaphezu kwalaba odokotela abangacabanga ngayo ingilazi eyodwa yewayini.

“Abantu bavame ukumangala uma sichaza ukuthi siyini ngempela isiphuzo esijwayelekile. Izikhathi eziningi, banikwa iziphuzo ezidlula izinyathelo ezijwayelekile ezindaweni zokudlela, ezindaweni zokucima ukoma noma ekhaya, ”kusho uGonzalez.

Eqinisweni, ucwaningo lwango-2017 ku-BMJ lubika ukuthi ubukhulu bengilazi yewayini esezingeni eliphakathi nendawo selucishe lwaphindeka kabili ngosayizi eminyakeni engama-25 edlule, okusho ukuthi ukuthululwa kwethu okuphelele okungu-2018 kufana nama-ounces ayisikhombisa kuya kwayi-10 kuno-5.

Ngenhlanhla ubhiya ufika ngosayizi obekiwe nenani elikhona kwilebula. Kepha uma uphuza iwayini notshwala, kufanele ulinganise, uGonzalez uyanezela.

"Ukulawulwa kwengxenye kusetshenziswa otshwaleni," kusho uLoConte.

Amaqhinga okuphuza kancane ngaphandle kokubona

Cabanga ngokuthenga izingilazi zewayini ezibukeka zifana nalokho ugogo wakho azokuphuza kuzo futhi zingafani nokuthi u-Olivia Pope uphuma kuphi. Kutholakale noma ngabe ulinganisa i-ounce emihlanu, ukhulu ingilazi, maningi amathuba okuthi ube nomzuzwana.

Enye into engakusiza unciphise: Nweba lelo nani elibonakala lilincane lotshwala ngokuqhubekayo.

"Isu elilodwa lokuphuza kancane futhi ujabulele ingilazi yakho eyodwa ngaphezulu ukwenza isiphuzo sakho sihlale isikhathi eside ngokusijika sibe yi-cocktail," kusho u-Autumn Bates, isazi sezempilo esiqinisekisiwe kanye nomqambi wezindlela zokupheka ezinze eLos Angeles. Ngaleyo ndlela, uzoba nengilazi egcwele yokunambitha futhi uzizwe uncishwa kancane futhi udinga enye.

IBates ’iya ku: Usebenzisa amanzi acwebezelayo angenawo ushukela njengesisekelo, daka amakhambi amasha (njenge-mint, i-lavender, noma i-rosemary), futhi phezulu ngama-ounces ama-5 ewayini noma ama-ounces ayi-1.5 otshwala obuthandayo. Uma udinga ukunambitheka noma ubumnandi obuncane, engeza ukushaywa kwejusi esanda kufakwa.

Amasu okuphuza inani elinempilo

• Qiniseka ukuthi ulinganisa lokho kuphuza utshwala, ikakhulukazi iwayini.
• Thenga izingilazi zewayini ezincane. Okukhulu kukhulisa amathuba akho okuphuza kakhulu.
• Hlanganisa emanzini akhazimulayo ukwenza isiphuzo sakho sihlale isikhathi eside.

Udinga imibono yokuqala? Nawa ama-cocktails ayizintandokazi amathathu akwaBates.

I-Strawberry Mint Sangria

Hlanganisa ibhodlela eli-1 lewayini elibomvu, amalimu ayi-2 asikiwe, 1/2 inkomishi yeminti entsha, nezinkomishi ezi-2 ezinama-strawberry anesiqingatha. Vumela le ngxube ukuthi ihlale efrijini okungenani amahora ayisithupha noma ubusuku bonke. Hlukanisa imbiza phakathi kwezingilazi zewayini eziyisithupha (noma uthele ingxenye eyodwa-yesithupha ye-pitcher ngokukhonza okukodwa) bese uphakamisa ngamunye nge-3 oz. amanzi akhazimulayo.

IPaloma Party

Hlanganisa i-1 oz. tequila, 1/4 inkomishi esanda kufinywa ijusi lamagilebhisi, ijusi le-1/2 lime, ne-3 oz. amanzi akhazimulayo engilazini egcwele iqhwa.Gcoba nge-lime ne-grapefruit wedges.

I-Classic Italian Spritz

Hlanganisa u-3.5 oz. i-prosecco, 1.5 oz. I-Aperol, ijusi le-1/2 lime, ne-3 oz. amanzi akhazimulayo engilazini yewayini egcwele iqhwa. Hlobisa ngekhasi likalamula uma ungathanda.

URachael Schultz ungumbhali osebenza ngokuzimela ogxila ikakhulu ekutheni kungani imizimba yethu nobuchopho busebenza ngendlela abasebenza ngayo, nokuthi singakusebenzisa kanjani kokubili (ngaphandle kokulahlekelwa ingqondo). Usebenze kubasebenzi beShape and Men's Health futhi unikela njalo ekubulaweni kwezincwadi zikazwelonke zezempilo nezokuqina. Uthanda kakhulu ukuhamba izintaba, ukuhamba, ukucabanga, ukupheka, futhi empeleni, ikhofi elihle impela. Ungamthola emsebenzini ku-rachael-schultz.com.