Izindlela ezi-5 ezilula zokunciphisa ubungozi bakho bomdlavuza webele

-Delile

• 1. YIQHUBE kabili ngesonto.
• 2. Khetha iziqukathi ngokucophelela.
• 3. Yidla ubisi (kwesokudla).
• 4. Yisho ukuthi yebo kusoya.
• 5. Buza udokotela wakho lo mbuzo obalulekile.
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Kunezindaba ezinhle: Izinga lokushona komdlavuza webele lehle ngamaphesenti angama-38 kule minyaka engamashumi amabili nengxenye edlule, ngokusho kwe-American Cancer Society. Lokhu kusho ukuthi hhayi kuphela ukuxilongwa nokwelashwa okuthuthukile, kepha futhi sifunda kabanzi ngokulawula izici eziyingozi. Nasi iseluleko esihle kakhulu, sakamuva sokuzivikela.

1. YIQHUBE kabili ngesonto.

Ukuvivinya umzimba ngamandla kunganciphisa amathuba akho okuba nomdlavuza webele ngamaphesenti angu-17. "Ukuvivinya umzimba ngamandla kunciphisa amafutha emzimbeni, ehlisa amazinga e-estrogen futhi kwehlise nengozi yokuba nomdlavuza ozwela i-estrogen," kusho uCarmen Calfa, M.D., ongudokotela womdlavuza wezokwelapha webele eSylvester Comprehensive Cancer Center e-University of Miami. "Kubuye kwehlise inani le-insulin egazini-kubalulekile ngoba i-hormone ivusa ukusinda nokusabalala kwamangqamuzana e-tumor. Futhi ukusebenza kunciphisa ukuvuvukala futhi kusebenze amaseli okubulala emvelo, izinto ezimbili ezingavikela umdlavuza. Konke okudingekayo yimizuzu engama-75 UDkt Calfa uthi (Zama le mizuzu eyi-10 yokuzivocavoca i-cardio HIIT.) Uzokwazi ukuthi usesezingeni elifanele uma ungakwazi ukukhipha amagama ambalwa kuphela ngasikhathi. Imizuzu engu-150 yokuzivocavoca okusesilinganisweni kwamasonto onke.

2. Khetha iziqukathi ngokucophelela.

I-Bisphenol A (BPA), ikhemikhali esetshenziselwa ukwenza amapulasitiki aqinile njengamabhodlela amanzi angasetshenziswa kabusha neziqukathi zokudla, ivuselela i-molecule ebizwa ngokuthi i-HOTAIR, exhunyaniswe nokwanda kwengozi yomdlavuza webele, ngokocwaningo olwenziwe Ijenali yeSteroid Biochemistry ne Molecular Biology. I-BPA ilingisa imiphumela ye-hormone yocansi yabesifazane i-estrogen, engabhebhethekisa ezinye izinhlobo zomdlavuza webele, kusho u-Subhrangsu Mandal, Ph.D., umbhali wocwaningo. Futhi akuyona nje i-BPA: I-Bisphenol S, evame ukusetshenziswa kumapulasitiki angenayo i-BPA, ingase futhi yandise ingozi yomdlavuza webele. (Kungakho uKourtney Kardashian evikela iziqukathi zepulasitiki.) Ngenkathi ochwepheshe bethi alukho ucwaningo olwanele ukufakazela ngokusobala ukuthi i-BPA ingaholela kumdlavuza webele, bathi kuwukuhlakanipha ukunciphisa ukuvezwa kwakho kupulasitiki ngangokunokwenzeka. Enye indlela yokwenza lokho: Sebenzisa insimbi engagqwali namabhodlela engilazi nezitsha zokudla, uMandal uyeluleka.

3. Yidla ubisi (kwesokudla).

Abesifazane abavame ukudla iyogathi banamaphesenti angama-39 engcupheni yomdlavuza webele, ngokusho kwemiphumela emisha evela eRoswell Park Cancer Institute. (Isizathu esengeziwe sokwenza esinye salezi zitsha zeyogathi ezigcwele amaprotheni.) Kodwa labo abadla ushizi oqinile, kuhlanganise nowaseMelika kanye ne-cheddar, banamathuba aphakeme ngamaphesenti angu-53 okuba nomdlavuza wamabele. "I-yogurt ingaguqula amazinga amabhaktheriya esiswini asiza ukuvikela ekuthuthukiseni umdlavuza," kusho umcwaningi oholayo uSusan McCann, Ph.D., R.D.N. Ngakolunye uhlangothi, ushizi unamafutha amaningi, kanti olunye ucwaningo luthole ukuhlobana phakathi komdlavuza webele namafutha amaningi,” usho kanje. "Noma mhlawumbe abesifazane abadla ushizi abaningi banokudla okuncane okunempilo jikelele."

Ucwaningo oluningi ludinga ukwenziwa ngaphambi kokuba ochwepheshe benze izincomo zokulala, noma kunjalo, kusho uJennifer Litton, MD, onguprofesa ohlangene we-oncology yezokwelapha zamabele e-University of Texas MD Anderson Cancer Center. Kepha kunengqondo ukuthi udle iyogathi futhi ubuke ukudla kwakho ushizi. Ocwaningweni, ukuba nezinsizakalo ezintathu noma ezine ze-yogurt ngesonto kwakuxhunyaniswa nokwehla kwengozi yomdlavuza webele, kanti ukudla okungaphezulu kwalelo nani likashizi kwaphakamisa izingqinamba. (Ukudla i-fiber eningi kungasiza ukunciphisa ingozi yomdlavuza webele.)

4. Yisho ukuthi yebo kusoya.

Kube nokudideka okuningi ngesoya, futhi akumangalisi: Olunye ucwaningo lukhombisile ukuthi ama-isoflavones aqukethe angakhuphula ingozi yomdlavuza webele; abanye bathole ukuthi i-soy ayinamphumela futhi inganciphisa amathuba okuba nomdlavuza webele. Ekugcineni, noma kunjalo, kunokucaca okuthile. Iningi locwaningo manje lukhombisa ukuthi isoya ilungile. Eqinisweni, ucwaningo lwakamuva lwaseTufts University lwabesifazane abanalesi sifo lubonise ukuthi ukudla kwesoya empeleni kuhlotshaniswa namathuba athuthukisiwe okusinda. "Ama-Soy isoflavones anezici ze-anticarcinogenic. Avimbela ukwanda kwamaseli futhi anciphise ukuvuvukala kanye nengcindezi ye-oxidative," kusho uFang Fang Zhang, MD, Ph.D., umbhali ocwaningayo. Qhubeka futhi ube nobisi lwe-soy, tofu, ne-edamame.

5. Buza udokotela wakho lo mbuzo obalulekile.

Ukuminyana kwamabele akho kungathinta ngqo ingozi yomdlavuza wakho webele, kodwa ngaphandle uma ubuza udokotela wakho, ungase ungalokothi uthole ukuthi lokhu kuyinkinga kuwe.

Abesifazane abasebasha ngokwemvelo banamabele aminyene ngoba izicubu zakhiwa izindlala zamanzi nobisi, okudingekayo ekunceliseni ibele, kusho uSagar Sardesai, MD, udokotela wezifo zomdlavuza webele e-Ohio State University Comprehensive Cancer Center ofunde lolu daba. Ngokuvamile "njengoba abesifazane bengena esikhathini, cishe eminyakeni engama-40, amabele kufanele akhuluphale futhi angabi maningi," usho njalo. Kepha amaphesenti angama-40 abesifazane aqhubeka nokuba namabele aminyene. Lokho kuyakhathaza, ngoba labo abaneminyaka engaphezu kwengama-45 amabele abo aminyene ngaphezu kwamaphesenti angama-75 basengozini enkulu yokuba nomdlavuza webele, kusho uDkt. Sardesai. Izicubu nazo zenza kube nzima ukufunda ama-mammogram, futhi izimila zingase zingabonakali.

Uma uneminyaka engama-45 noma ngaphezulu, buza udokotela wakho ukuthi amabele akho aminyene kanjani, kusho uDkt Sardesai. Akuzona zonke izifunda ezidinga ukuthi odokotela badalule ngokuzenzakalela lolu lwazi, ngakho-ke kubalulekile ukuthi usebenze. Uma uthola ukuthi amabele akho angaphezulu kwamaphesenti angama-75, ungahle uthande ukubheka ezinye izindlela zokuhlola umdlavuza webele, njengeMRI yesifuba noma i-mammogram engu-3-D, zombili ezingcono ekuboneni izimila ezicutshini zamabele eziminyene kunokujwayelekile izithambiso.

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