Kuchepetsa thupi, kuwonjezera masewera olimbitsa thupi, kudya zipatso ndi ndiwo zamasamba zambiri, komanso kupewa nyama kumalimbikitsidwa ngati njira yochepetsera chiopsezo cha khansa ya m'matumbo ndi matumbo. Pankhani ya khansa, zinthu zokhudzana ndi mahomoni ndi ntchito zoberekera ndizofunikira, koma zakudya ndi moyo zimagwiranso ntchito. Kunenepa kwambiri ndi kumwa mowa ndi zifukwa zowopsa kwa amayi omwe ali ndi khansa ya m'mawere, pamene zipatso ndi ndiwo zamasamba zokhala ndi fiber, phytochemicals ndi mavitamini a antioxidant zimathandizira kuteteza khansa ya m'mawere. Kuchepa kwa vitamini B12 (pansi pa malo enaake) kumawonjezera chiopsezo cha khansa ya m'mawere mwa amayi omwe asiya kusamba. Kafukufuku wochuluka akusonyeza kuti kudya pang’ono kwa vitamini D ndi kashiamu kumayendera limodzi ndi chiopsezo chowonjezereka cha khansa ya m’mawere. Chiwopsezo cha matenda a shuga chikuchulukirachulukira padziko lapansi. Kafukufuku akuwonetsa kuti 80% ya matenda a shuga amayamba chifukwa cha kunenepa kwambiri komanso kunenepa kwambiri. Kuchita masewera olimbitsa thupi, zakudya zambewu zonse, zipatso ndi ndiwo zamasamba zambiri zokhala ndi fiber zingachepetse chiopsezo cha matenda a shuga.
Kudya zakudya zopanda mafuta ambiri kwafala masiku ano chifukwa ofalitsa nkhani alimbikitsa anthu kuti aziganiza kuti mafuta aliwonse amawononga thanzi. Komabe, asayansi ena saona kuti kudya zakudya zopatsa mafuta ochepa n’kothandiza chifukwa zakudya zoterezi zimatha kuwonjezera ma triglycerides m’magazi komanso kuchepetsa kuchuluka kwa mafuta m’thupi la cholesterol. Zakudya zomwe zili ndi 30-36% mafuta sizowopsa komanso zimathandizira magwiridwe antchito amtima, malinga ngati tikulankhula zamafuta a monounsaturated, omwe amapezeka, makamaka kuchokera ku mtedza ndi batala. Chakudyachi chimapereka kuchepa kwa 14% kwa otsika kachulukidwe lipoprotein cholesterol ndi 13% kuchepetsa triglycerides magazi, pamene mkulu kachulukidwe lipoprotein mafuta m`thupi amakhalabe osasintha. Anthu omwe amadya mbewu zambiri zoyengedwa (monga pasitala, mkate, kapena mpunga) amachepetsa chiopsezo cha khansa ya m'mimba ndi 30-60%, poyerekeza ndi anthu omwe amadya zakudya zochepa zoyengeka.
Soya, wolemera mu isoflavones, ndi wothandiza kwambiri pochepetsa chiopsezo cha khansa ya m'mawere ndi prostate, osteoporosis, ndi matenda a mtima. Kusankha zakudya zopanda mafuta ambiri sikungakhale kwathanzi chifukwa mkaka wa soya wopanda mafuta ochepa komanso tofu mulibe ma isoflavones okwanira. Kuphatikiza apo, kugwiritsa ntchito maantibayotiki kumasokoneza kagayidwe ka isoflavones, chifukwa chake kugwiritsa ntchito nthawi zonse maantibayotiki kumatha kusokoneza zotsatira zabwino za soya.
Madzi amphesa amathandizira kuyenda kwa magazi ndi 6% ndikuteteza cholesterol yotsika kwambiri ya lipoprotein ku okosijeni ndi 4%. Ma flavonoids omwe ali mumadzi amphesa amachepetsa chizolowezi chopanga magazi kuundana. Choncho, kumwa madzi amphesa nthawi zonse, olemera mu phytochemicals, amachepetsa chiopsezo cha matenda a mtima. Madzi amphesa, m'lingaliro limeneli, ndi othandiza kwambiri kuposa vinyo. Ma antioxidants a m'zakudya amagwira ntchito yofunika kwambiri popewa matenda akhungu okhudzana ndi ukalamba mwa kutulutsa mapuloteni a lipid mu lens ya diso. Sipinachi, kolifulawa, broccoli, ndi masamba ena amasamba okhala ndi carotenoid lutein amachepetsa chiopsezo cha ng'ala.
Kunenepa kwambiri kukupitirirabe kukhala mliri wa anthu. Kunenepa kumachulukitsa katatu chiopsezo cha khansa ya m'matumbo. Kuchita masewera olimbitsa thupi moyenera kumathandizira thanzi komanso kumathandizira kuchepetsa thupi. Kwa anthu amene amachita masewera olimbitsa thupi kwa theka la ola mpaka maola aŵiri kamodzi pamlungu, kuthamanga kwa magazi kumatsika ndi 20 peresenti, kugunda kwa mtima wopuma ndi atatu peresenti, ndipo kulemera kwa thupi kumachepa ndi atatu peresenti. Mukhoza kupeza zotsatira zomwezo poyenda kapena kupalasa njinga kasanu pa sabata. Azimayi amene amachita masewera olimbitsa thupi nthawi zonse sakhala pa chiopsezo chochepa cha khansa ya m'mawere. Amayi omwe amachita masewera olimbitsa thupi maola asanu ndi awiri pa sabata amachepetsa chiopsezo cha khansa ya m'mawere ndi 30% poyerekeza ndi amayi omwe amakhala moyo wongokhala. Amayi omwe amachita masewera olimbitsa thupi mphindi 10 tsiku lililonse amachepetsa chiopsezo cha khansa ya m'mawere ndi 15-XNUMX%. Ngakhale kuyenda pang'ono kapena kukwera njinga kumachepetsa chiopsezo cha khansa ya m'mawere mofanana ndi kuchita masewera olimbitsa thupi kwambiri. Zakudya zama protein ambiri monga zakudya za Zone ndi zakudya za Atkins zimalimbikitsidwa kwambiri m'ma TV. Anthu akupitirizabe kukopeka ndi njira zachipatala zokayikitsa monga “kuyeretsa matumbo.” Kugwiritsa ntchito nthawi zonse "zoyeretsa" nthawi zambiri kumabweretsa kutaya madzi m'thupi, syncope ndi kusokonekera kwa electrolyte, ndipo pamapeto pake kulephera kwamatumbo. Komabe, anthu ena amaona kuti nthawi ndi nthawi amafunika kuyeretsa mkati mwa thupi kuti apititse patsogolo kugwira ntchito kwa m'mimba. Amakhulupirira kuti zowononga ndi poizoni zimapanga m'matumbo ndipo zimayambitsa mulu wa matenda. Mankhwala otsekemera, ma fiber ndi makapisozi azitsamba, ndi tiyi amagwiritsidwa ntchito "kutsuka zinyalala zam'matumbo." Ndipotu thupi lili ndi dongosolo lake loyeretsa. Maselo a m'mimba amapangidwanso masiku atatu aliwonse.