Ingabe Ukudla Kuyayithinta I-Outlook Yakho Yomdlavuza Wendlala Yesinye?

-Delile

• Uthini ucwaningo? | Ucwaningo
• Ukudla okufanele kudliwe futhi kugwenywe
• Ingabe ukudla kungalapha umdlavuza wendlala yesinye?
• Ukudla nendlela yokuphila ngesikhathi sokwelashwa
• Ukubuyiselwa
• Ukuthatha

Ukudla kanye nomdlavuza wendlala yesinye

Kunolunye ucwaningo oluphakamisa ukuthi ukudla kungasiza ekunqandeni umdlavuza wendlala yabesilisa. Kepha ukudla okudlayo kunamiphi imiphumela kubantu asebephila nomdlavuza wendlala?

Umdlavuza wesibeletho ungowesibili umdlavuza ovame kakhulu ukutholakala emadodeni aseMelika ngokwe-American Cancer Society. Cishe owesilisa oyedwa kwabangu-9 uzothola lokhu kuxilongwa ngesikhathi sokuphila kwabo.

Okudlayo kungathinta umbono wakho walesi sifo esibi. Ukushintsha kokudla okusebenzayo, ikakhulukazi uma udla ukudla okujwayelekile "kwaseNtshonalanga", kungasiza ekuthuthukiseni umbono wakho.

Funda ukuze ufunde kabanzi mayelana nokuxhumana phakathi kokudla nomdlavuza wesinye.

Uthini ucwaningo? | Ucwaningo

Umthelela wokudla komdlavuza wendlala yesinye ucwaningwa ngenkuthalo. Eziningana zikhomba ukuthi uhlelo lokudla olususelwa ezitshalweni lungaba yisinqumo esingcono kakhulu kwabesilisa abanomdlavuza wendlala yabesilisa.

Inyama ebomvu, inyama esetshenzisiwe, nokudla okunamafutha amaningi kubukeka kukubi kulabo abanomdlavuza wendlala yabesilisa.

Ukudla okususelwa ezitshalweni, njenge-soy, izithelo nemifino, kungaba nomphumela ohlukile. Ukudla lezi zinhlobo zokudla kungasiza ukunciphisa ukukhula komdlavuza wendlala yabesilisa emadodeni anakho.

Ucwaningo lweMen’s Eating and Living (MEAL) oluxhaswe nguhulumeni lubheke ukuthi indlela yokudla ephezulu ekudleni okutshalwe ezitshalweni inganciphisa kanjani ukukhula komdlavuza wesinye.

Esigabeni III sesivivinyo somtholampilo, ababambiqhaza abangama-478 abanomdlavuza wesibeletho badle ama-servings ayisikhombisa noma ngaphezulu yemifino, ngokugcizelela kuma-lycopenes ne-carotenoids - isb. utamatisi kanye izaqathe - nsuku zonke.

Cishe isigamu seqembu sathola ukuqeqeshwa kokudla ngocingo, kanti esinye isigamu, iqembu lokulawula, silandela izeluleko zokudla ezivela kuProstate Cancer Foundation.

Ngenkathi womabili la maqembu enomdlavuza ofanayo ngemuva kweminyaka emibili, abacwaningi banethemba lokuthi ushintsho olukhulu lokudla kubantu abanomdlavuza we-prostate kungenzeka. Kudingeka izifundo eziningi ngemiphumela yesikhathi eside ekudleni okutshalwe ezitshalweni.

Ukudla okufanele kudliwe futhi kugwenywe

Uma ungathanda ukuziphindaphinda ngokwakho ukudla okuse-MEAL okususelwa esitshalweni, ukudla okudliwayo kufaka:

• Izinsizakalo ezimbili nsuku zonke ze- utamatisi nemikhiqizo yotamatisi. Utamatisi uphakeme nge-lycopene, i-antioxidant enamandla okuvikela impilo ye-prostate.
• Izinsizakalo ezimbili nsuku zonke ze- imifino ye-cruciferous. Imifino kuleli qembu ifaka i-broccoli, i-bok choy, amahlumela eBrussel, i-horseradish, ukholifulawa, i-kale, ne-turnips. Le mifino inama-isothiocyanate amaningi, avikela umdlavuza.
• Okungenani ukukhonzwa okukodwa nsuku zonke kwemifino nezithelo okuphezulu kuma-carotenoids. ICarotenoids wumndeni wama-antioxidants atholakala kwimifino esawolintshi nemnyama eluhlaza njengezaqathe, ubhatata, ama-cantaloupes, isikwashi sasebusika, nemifino eluhlaza eluhlaza.
• Ukuphakelwa okukodwa kuya kwamabili nsuku zonke okusanhlamvu okuphelele. Ukudla okune-fiber ephezulu, ukudla okusanhlamvu okuphelele kubandakanya i-oatmeal, i-quinoa, ibhali, amabele, i-buckwheat nelayisi elinsundu.
• Okungenani ukukhonzwa okukodwa nsuku zonke kabhontshisi noma imidumba. Amaprotheni aphezulu futhi anamafutha amancane, ubhontshisi kanye nemidumba kufaka phakathi ubhontshisi nemikhiqizo kabhontshisi, udali, amakinati, amantongomane, ne-carob.

Akukhona lokho okudlayo kuphela, kodwa lokho ongakudli okubalulekile. Isifundo sivumela umuntu oyedwa ukukhonza usuku kunoma yikuphi okulandelayo:

• Ama-ounces amabili kuya kwayi-3 enyama ebomvu
• Ama-ounces ama-2 enyama elungisiwe
• eminye imithombo yamafutha ezilwane agcwele, njengebhotela lesipuni eli-1, inkomishi eyodwa yobisi lonke, noma izikhupha zamaqanda ama-2

Kubalulekile ukuqaphela ukuthi kwatholakala ukuthi abesilisa abasebenzisa amaqanda amabili nohhafu noma ngaphezulu ngesonto babenengozi engamaphesenti angama-81 yokuba nomdlavuza we-prostate obulalayo uma kuqhathaniswa nabesilisa ababedla ngaphansi kwengxenye yeqanda ngesonto.

Ingabe ukudla kungalapha umdlavuza wendlala yesinye?

Ngisho nokudla okunempilo kakhulu akufanele kusetshenziswe njengokwelapha kuphela komdlavuza wendlala yabesilisa.

Ukudla okunamafutha amancane ezilwane nemifino ephezulu kubonakala kunomthelela omuhle ekukhuleni kwesimila. Kodwa-ke, ukwelashwa kusadingeka ukuze kuselaswe kahle lesi sifo, nokuqeda noma ukunciphisa ukubuyela emuva.

Kubalulekile ukukhumbula ukuthi amadoda abhalise ocwaningweni lwe-MEAL aqashwe ngeso lokhozi ukuze kuqhubeke izifo. Uma uthatha isinqumo sokuphindaphinda izinhlelo zabo zokudla uwedwa, kufanele futhi uhlale uqaphele izindlela zokwelashwa ezibekiwe futhi ugcine konke ukuqokwa kwakho kwezokwelapha.

Ukudla nendlela yokuphila ngesikhathi sokwelashwa

Ukwelashwa komdlavuza wendlala yesinye kungabandakanya:

• ukulinda okulindile
• ukwelashwa kwamahomoni
• ukuhlinzwa
• ukwelashwa ngamakhemikhali
• imisebe
• ezinye izindlela zokwelashwa

Ezinye zalezi zindlela zokwelashwa zingaba nemiphumela engemihle, njengokukhathala, isicanucanu, noma ukungathandi ukudla.

Ukugcina indlela yokuphila enempilo, esebenzayo ngesikhathi sokwelashwa kwesinye isikhathi kungaba yinselele. Kepha kuyenzeka futhi kungasiza ukugwema ukuphindeka kwalesi sifo.

Ukudla kumane kuyingxenye yendlela yokuphila enempilo. Nazi ezinye izinto ezimbalwa zesenzo okufanele uzikhumbule:

• Gcina usebenza ngokugcina ikhalenda yezenhlalo noma ngokuya eqenjini lokwesekwa.
• Gcina isisindo esinempilo. Ukukhuluphala kuxhunyaniswe nemiphumela emibi emadodeni anomdlavuza wendlala yabesilisa.
• Thola ukuzivocavoca okuthokozisayo futhi ukwenze kube yingxenye yenkambiso yakho ejwayelekile. Ukuhamba, ukubhukuda nokuphakamisa izinsimbi konke kuyizinqumo ezinhle.
• Ukuqeda noma ukunciphisa ukusetshenziswa kwemikhiqizo kagwayi, njengogwayi.
• Ukuqeda noma ukunciphisa ukusetshenziswa kotshwala.

Ukubuyiselwa

Abesilisa abakhuluphele ngokweqile noma abakhuluphele kakhulu maningi amathuba okuthi baphindaphindeke noma banqotshwe yilesi sifo kunalabo abanenkomba yomzimba ebangeni elijwayelekile.

Ngaphezu kokunciphisa inyama ebomvu namafutha agcwele ekudleni kwakho, qiniseka ukuthi udla ukudla okune-lycopene kanye nemifino ye-cruciferous.

Ukuthatha

Ukudla okuphansi kwenyama ebomvu nemikhiqizo yezilwane, nokudla okuphezulu okutshalwe ezitshalweni njengemifino nezithelo, kungasiza ukwehlisa ukukhula komdlavuza wendlala yesinye futhi kunciphise ukukhula kwesimila. Ukudla okunomsoco onempilo nakho kungasiza ekwehliseni ukuphindeka kwesifo.

Ngenkathi kuzuzisa, ukudla okunempilo akufanele kuthathe indawo yokungenelela kwezokwelapha noma ukugada ngenkathi ulawula umdlavuza.