N’zoona kuti khansa ndi yoopsa. Malinga ndi World Health Organisation, khansa imapangitsa pafupifupi 16% ya anthu akufa ku Russia chaka chilichonse. Mwamwayi, pali zinthu zambiri zomwe mungathe kuziletsa kuti muchepetse chiopsezo cha izi. Ngakhale mutabadwira m'banja lomwe muli mamembala ambiri omwe ali ndi khansa, ndizosankha zanu za tsiku ndi tsiku zomwe zimatsimikizira kuti mudzakhala bwanji wathanzi mawa, ndipo mwina zaka 30-50 zotsatira. Inde, simuyenera kuyang'ana khansa m'njira yosavuta. Koma ndizomveka kusintha moyo womwe uli wofunikira pa matendawa, omwe amadalira ife okha.
1. Chepetsani Kutupa Kwambiri Ndi Zakudya Zoyenera
Kutupa kosatha ndi ulusi womwe umagwirizanitsa matenda ambiri, kuphatikizapo khansa. Ambiri aife timadya nthawi zonse zakudya zomwe zimayambitsa kutupa. Mwachitsanzo, nyama yofiira. Mu positi iyi, ndikulankhula za momwe ma carbohydrate oyeretsedwa, mafuta osinthika, shuga wowonjezera, ndi zakudya zina zomwe zimapezeka m'zakudya zathu zimayambitsa kutupa.
Pali njira zambiri zochepetsera kutupa, kuphatikizapo zakudya zambiri za omega-3 fatty acid monga nsomba zakutchire ndi flaxseeds muzakudya zanu. Zamasamba zobiriwira ndi zipatso zimathandizanso kulimbana ndi kutupa.
2. Limbikitsani thanzi la m'matumbo
Ofufuza akufufuza kugwirizana pakati pa gut microbiome ndi khansa ya m'mawere ndi prostate.
Mutha kuwonjezera ma probiotics ndi prebiotics pazakudya zanu kuti zithandizire kulimbikitsa thanzi la microflora. Ndiroleni ndikukumbutseni kuti ma probiotics ndi tizilombo toyambitsa matenda kwa anthu omwe amatha kubwezeretsa microflora ya ziwalo. Zakudya zokazinga ndi zofufumitsa monga kabichi, nkhaka ndi tomato, kimchi, miso, kombucha (kombucha) zili ndi mankhwala oletsa tizilombo toyambitsa matenda. Ma prebiotics ndi (mosiyana ndi ma probiotics) mankhwala, samalowetsedwa m'matumbo aang'ono ndikupanga mikhalidwe yabwino ya microflora yamatumbo akulu, imalimbikitsa kukula kwake. Prebiotics amapezeka mu anyezi, adyo, mbewu zonse, kabichi, katsitsumzukwa, masamba obiriwira obiriwira, nyemba, chimanga, ndi zina.
3. Wonjezerani kudya masamba ndi zipatso zatsopano
Phatikizani masamba ndi zipatso zambiri muzakudya zanu. Amakhala ndi fiber, yomwe imathandizira kusuntha kwamatumbo (potero kumathandiza kupewa khansa ya m'mimba). Ndipo ma phytonutrients, omwe amapanga masamba ndi zipatso zowala mumtundu, amathandizira kuchepetsa kutupa. Sankhani kuchokera ku masamba osiyanasiyana kuchokera kumitundu yosiyanasiyana - yobiriwira (broccoli, kale), buluu / wofiirira (biringanya ndi mabulosi abuluu), ofiira (chili, phwetekere ndi tsabola wofiira), chikasu / lalanje (mango, dzungu ndi malalanje). Pano mukhoza kuwerenga za zakudya zina zomwe zingathandize kulimbana ndi khansa.
4. Chepetsani kudya kwa nyama (kuphatikizapo mkaka ndi tchizi)
Mahomoni a kukula ndi maantibayotiki, omwe nthawi zambiri amadyetsedwa kwa ng'ombe kuti athetse kuchuluka kwa mkaka ndi ubwino wa mkaka, amathandizira kukula kwa maselo a khansa mwa anthu. Kafukufuku wanthawi yayitali wa ku China wopangidwa ndi Dr. T. Colin Campbell adapeza kulumikizana kwachindunji pakati pa kudya kwambiri kwa mapuloteni a nyama ndi chiopsezo chowonjezeka cha khansa.
Bwezerani mkaka wa nyama, mwachitsanzo, ndi mkaka wa mtedza - osachepera mafuta komanso okoma. Mkaka wa mtedza uli ndi phytonutrients ndipo umalekerera mosavuta ndi anthu omwe ali ndi machitidwe ovuta kapena okhumudwitsa. Ndikwabwino kwa iwo omwe ali ndi tsankho la lactose.
Komanso, yesetsani kudumpha nyama kamodzi pa sabata. Padziko lonse lapansi, pali chizoloŵezi chokula cha "Lean Lolemba" chomwe chikukupemphani kuti muyambe sabata yanu ndi zosankha zabwino.
5. Chepetsani zotsatira zoyipa mthupi
Pafupifupi magazi a chingwe cha mwana wakhanda amakhala ndi mankhwala 287, 217 omwe ndi owopsa ku ubongo ndi dongosolo lamanjenje. Mankhwala oopsa amawonjezera chiopsezo cha khansa.
Yesetsani kupewa malo omwe kusuta fodya kumaloledwa. Kafukufuku wasonyeza kuti utsi wa fodya umagwirizanitsidwa ndi khansa ya m'mapapo ndi khansa zina zingapo.
Pewani zinthu zoyambitsa khansa monga bisphenol-A (chigawo cha mabotolo apulasitiki) ndi phthalates (omwe amapezeka mu zodzoladzola). Ndi bwino kusintha mabotolo apulasitiki ndi zotengera zamagalasi (mutha kusunga zakumwa zotentha kapena madzi mkati mwake masana), komanso kugwiritsa ntchito zotsukira ndi zodzoladzola zomwe zimapangidwa kuchokera kuzinthu zamankhwala ndipo mulibe mankhwala owopsa. Ndipo thandizani thupi lanu kuchotsa poizoni mwachibadwa.
6. Sunthani zambiri
Moyo wamakono nthawi zambiri umakhala wongokhala. Kusachita masewera olimbitsa thupi kumawonjezera chiopsezo cha kufa msanga, makamaka chifukwa cha matenda amtima, koma kumakhudzananso ndi kukula kwa mitundu ina ya khansa.
Ngati ntchito yanu imakukakamizani kuti muwononge nthawi yambiri mutakhala pa kompyuta yanu, ndiye kuti malangizowa adzakuthandizani kuti mukhale otanganidwa tsiku lonse muofesi.
Pezani mtundu wa masewera olimbitsa thupi omwe mumakonda, kaya ndi sabata yotakataka kapena yolimbitsa thupi kwambiri. Ndipo kumbukirani: mphindi 20 zokha patsiku zimathandizira kuchepetsa chiopsezo cha kufa msanga (kuphatikiza khansa) ndi gawo limodzi mwa magawo atatu.
7. Sinthani kupsinjika, kugona mokwanira
Kugona mokwanira komanso kuchita masewera olimbitsa thupi nthawi zonse sikungolimbitsa thupi lanu, komanso kumathandizira kuthana ndi nkhawa, zomwe zimayambitsa khansa. Zingakhale zofunikira kumvetsera njira zapadera zochepetsera nkhawa.
8. Yendani pafupipafupi, phunzirani momwe chibadwa chanu chimakhalira ndikumvetsera thupi lanu!
Kuzindikira msanga matenda oopsa kumakupatsani mwayi wochiritsidwa ndikupulumutsa moyo wanu. Funsani dokotala wanu za ndondomeko yoyezetsa ndikuwerenga malangizo apa.
Kumvetsetsa chibadwa chanu ndi gawo lofunikira pakulimbana ndi moyo wautali komanso wathanzi. Mwamwayi, lero n'zosavuta kupeza choonadi chonse cha inu nokha.
Ndipo, ndithudi, mvetserani thupi lanu ndi momwe limamvera nthawi zosiyanasiyana za mwezi.