Iyo Yakanakisa Ganda Ganda-Kurwisa Chikafu Kuwedzera kune Yako Plate

Zvemukati

• Zvokudya Zvinodzivirira Gomarara Reganda
• Michero ineMichero uye Veggies
• Hove Yakapfuma muOmega-3s
• Herbs
• Tea
• Waini Tsvuku
• Antioxidant-Yakapfuma Zvikafu
• 7 Unofanira-Kuziva Ganda Kenza Risk Factors
• HPV
• Acne Meds
• Outdoorsy Weekend
• Kugara Kwemakomo
• Iyo Yakaneta immune System
• Gomarara rezamu
• Atypical Moles
• Ongororo ye

Iwe une pale-is-the-new-tan memo makore apfuura uye une zuva rakangwara kuti uzviratidze. Iwe unotsvedza pasiringi isina mvura musati wadzidzira muviri, mutambo floppy yakafara-brimmed ngowani pamhenderekedzo yegungwa, gara kunze kwemasikati masikati, uye unzve kure nemabhedha ekuchenesa. Nekuda kwekuoma kwegomarara reganda, hausi kutatarika: Gomarara reganda ndiro gomarara rinonyanya kuitika muUnited States, uye vakadzi vane makore makumi mana nemapfumbamwe zvichidzika vane mukana wakakura wekuumba chimiro chayo chakakomba, melanoma, kupfuura chero ipi zvayo inoparadza. gomarara kunze kwemazamu nekenza yekenza, maererano neiyo The Skin Cancer Foundation. Zvakadaro, kunyangwe uine savvy uye nekushingairira, pane nyowani yekunyepera ganda saver iwe yaunogona kunge uchishayikwa: chikafu chako.

"Kutsvakurudza ndekwekutanga asi kunovimbisa," anodaro Karen Collins, RD, chiremba wezvekudya uye chipangamazano wezvokudya zveAmerican Institute for Cancer Research muWashington, D.C. "Kuwedzera pakuderedza kusvibiswa kwezuva, kudya zvimwe zvokudya kunogona kubatsira kuderedza ngozi yako."

Zvakawanda zvetsvagurudzo ichangoburwa inotarisa kuMedithera yakanyura nezuva kune zvekudya zvinodzivirira kenza yeganda. Zvisinei nemararamiro avo ekunze, vagari vemudunhu iri havanyanyi kubatwa nemelanoma kupfuura vanhu vekuAmerica, uye mamwe masayendisiti anotenda kuti pamusoro peganda ravo remuorivhi, kusiyana kunogona kunge kuri nekuda kwemaitiro maviri akasiyana ekudya. Iyo dunhu inonyanya kudyiwa-yakavakirwa kudya, yakazara nemiriwo uye michero pamwe nemafuta emuorivhi, hove, uye matsva mahebhu, yakawanikwa ichicheka njodzi yemelanoma ne50 muzana muchidzidzo cheItaly chakaburitswa mu International Journal yeEpidemiology.

Vanotsvaga vanongedzera kune izvo zvekudya ma antioxidants, zvinhu zvinofungidzirwa kubatsira kudzivirira kubva kukuvara kwemaseru kunokonzerwa nemwaranzi yezuva ye ultraviolet (UV), inova ndiyo inonyanya kukonzera njodzi yekenza yeganda, sekureva kwedermatologists. Heano mashandiro anoita: UV mwenje unokuvadza masero eganda, ayo anobva aburitsa mamorekuru eokisijeni anonzi ma free radicals. Kana mahara radicals akanganisa yako DNA, vanogona kuichinja, uye maseru eganda anogona kushanduka kenza uye kuteedzerazve. Nhau dzakanaka ndedzekuti kuva nehuwandu hwakakura hwema antioxidants muganda rako uye mumuviri zvinogona kuita kuti mahara radicals uye nekudaro kudzivirira kana kunonoka kukura kwegomarara reganda. Zvidzidzo zverabhoritari nemhuka zvakaona kuti kuwedzera kwemazinga ekunze antioxidants, seaya aunodya kubva muchikafu nekuwedzera, anogona kudzivirira mahara radical kukuvara kwakabatana nekukura kwegomarara, sekureva kweNational Cancer Institute.

Iko kune zvakare chitsva, chiri kukura muviri wekutsvaga unotarisa mune "antiangiogenic" zvimiro zvezvikafu. Kukuvara kwezuva paganda kunokonzera kukura kwetsinga itsva dzeropa, muchirongwa chinonzi angiogenesis, icho masero egomarara anopamba kuti azvidye. "Antiangiogenesis zvinhu zviri muchikafu zvinogona kuuraya masero egomarara, zvichiita kuti asakura uye ave nengozi," anodaro William Li, MD, purezidhendi uye mutungamiriri wezvokurapa weAngiogenesis Foundation muCambridge, Massachusetts. Zvimwe zvekudya - zvinosanganisira omega-3 fatty acid-rich hove, iyo yakawanda mukudya kweMediterranean - ine izvi antiangiogenic zvinhu. Zvimwe zvekudya zvine antioxidant zvine hupfumi zvinoratidza antiangiogenic chiitiko, zvakare, Dr. Li anowedzera.

Mikana yekuti uri kutowana imwe mari yekurwisa cancer kana ukadya chikafu chine hutano, asi kuita shanduko shoma shoma kunogona kubatsira kuwedzera dziviriro yako. "Chikafu chemotherapy yatinotora tese katatu pazuva," anodaro Dr. Li. Saka pamusoro pekutakura kumusoro kwezuva zuva zuva nezuva (kunyangwe iri nguva yechando!), Sunga firiji yako uye pantry nerudzi rutsva rweSPF: chikafu chinodzivirira ganda. Kukwereta aya mazano akachenjera kubva kuMediterranean maitiro ekudya uye wedzera izvi zvekudya zvinodzivirira kenza yeganda pakudya kwako.

Zvokudya Zvinodzivirira Gomarara Reganda

Michero ineMichero uye Veggies

Sezvo iwe uchivavarira kwemashanu kana anopfuura ezuva nezuva servings nemiriwo iyo American Cancer Society inokurudzira, ita shuwa kuti kune yakawanda yerima yakasvibira uye orenji mumusanganiswa wako. Vhiki rega rega, idya kanokwana katatu miriwo yemuchinjikwa, senge broccoli, cauliflower, uye kare; mamwe mana kusvika kunhanhatu emiriwo yeshizha yakasvibira, sepinashi, mashizha ebhiti, uye collard greens; uye minomwe yemichero yema citrus -se ayo akawanikwa neongororo yeItaly kuva gomarara reganda rinodzivirira kana rikadyiwa muhuwandu hwakawanda. "Zvikafu izvi zvine ma antioxidants ane simba, anosanganisira polyphenols, carotenoids, uye zvimwe bioactive zvinhu, izvo zvinogona kuderedza njodzi ye melanoma," anodaro munyori wekudzidza Cristina Fortes, Ph.D., muongorori mukiriniki yechirwere chechirwere chekiriniki paIstituto Dermopatico dell'Immacolata. muRoma.

Hove Yakapfuma muOmega-3s

Kutenda kune anti-anogumbura chiito che omega-3s, inowanikwa kunyanya muhombodo uye hove dzakasikwa zvine mafuta, kudya kanenge kushumirwa kwevhiki kweizvi chikafu kunogona kupeta dziviriro yako ye melanoma, tsvakiridzo yaFortes yakawanikwa. Fortes anowedzera kuti chikafu chakadai chinogona kudzivirira kubva kumagomarara eganda asiri eelmelanoma, ayo asinganyanyi kuuraya asi akajairika. Vaongorori vemuAustralia vakaona kuti vanhu vaidya avhareji yeimwe omega-3 fatty acid-yakafuma hove ine mafuta, salmon, sardines, mackerel, uye trout, mazuva mashanu ega ega vakagadzira 28 muzana vashoma kukura kunokonzerwa nekuratidzwa kweUV uye kunogona kushanduka kuita yekutanga fomu squamous cell carcinoma, sekureva kwechidzidzo chakaburitswa muna2009 mu American Journal yeClinical Nutrition.

Herbs

Kuwedzera dashi remuriwo musalad yako, muto, huku, hove, kana chero chinhu chipi zvacho chaunoda kudya hakungoite kuti chikafu chako chiwedzere kunaka asi zvinobatsirawo kusimbisa ganda rako. Herbs inogona kutakura antioxidant wallop - imwe chipunu inogona kuva nezvakawanda sechidimbu chemuchero - uye inogona kudzivirira kurwisa melanoma, sekutsvaga kweFortes. Sage nyowani, rosemary, parsley, uye basil vanopa iwo mabhenefiti akakurisa. "Izvi hazvireve kuti unofanirwa kushandisa maruva mana kamwechete," Fortes anojekesa. "Ingoshandisa imwe mhando yemiriwo mitsva mazuva ese."

Tea

Chinjanai kofi yenyu yezuva nezuva yekapu inopfungaira yetii, iyo inogona kubatsira kudzikamisa kuputika kwemaseru kukuvara kunoiswa nezuva. Chidzidzo cherabhu chakawana kuti polyphenol antioxidants mune girinhi uye dema tii inodzivisa mapuroteni anodiwa kuti gomarara reganda rikure. "Vanogonawo kufa nenzara kukura kwegomarara nekudzikamisa tsinga yeropa kukura pamamota," anodaro munyori anoongorora Zigang Dong, MD, director director uye chikamu chechikamu checellular and molecular biology lab paHormel Institute paYunivhesiti yeMinnesota muAustin. Mune zvakawanikwa naFortes, kunwa kapu yemazuva ese yetii kwakabatana nekuderera kwechiitiko che melanoma. Uye vaongorori veDartmouth Medical School vakaona kuti vanhu vanonwa makapu maviri kana kudarika zuva nezuva vaive nemikana mishoma yekuwana squamous cell carcinomas pane vasiri vanonwa tii.

Waini Tsvuku

Iwe unogona kunge uchinge uchinzwa nezvechinzvimbo chewaini tsvuku seanogona kurwa nekenza kwemakore, uye kumwe kutsvagurudza kunoratidza kuti inogona kuve yekuwedzera kwakakosha kune rondedzero yezvikafu zvinodzivirira gomarara reganda futi. Kunyange paine yakasimba yeMedithera waini tsika, Fortes' data yakaratidza kusadzivirira kana kukuvadza pamelanoma muvanonwa waini. Mune ongororo yeAustralia, zvakadaro, vanhu vanonwa girazi rewaini mazuva mashoma paavhareji- tsvuku, chena, kana kubhuya-vakadzora mwero wavo wekubata actinic keratoses (iwo mabara eganda anonamira kana kukura) ne27 muzana. "Zvikamu zviri muwaini, senge makatechini uye resveratrol, zvinogona kudzivirira bundu zvishoma nekuda kweiyo antioxidant maitiro uye zvinogona kutadzisa kukura kwemamwe maseru egomarara remunhu," anotsanangura kudaro munyori wekudzidza Adele Green, MD, Ph.D., mutevedzeri wemukuru uye mukuru. yekenza uye huwandu hwevanhu hwekuongorora marabhoritari kuQueensland Institute of Medical Research.

Antioxidant-Yakapfuma Zvikafu

"Haisi imwe antioxidant kana fancy yekuwedzera inoita mutsauko panjodzi yekenza," anodaro Collins. "Asi, makomisheni anoita seanoshanda zvakabatana." Saka bheji rako rakanakisa nderekuti ugare uchiwana zvakasiyana muzvikafu zvako uye zvekudya. Pano ndipo pakuwana zvinhu zvepowerhouse.

Beta-carotene: makarotsi, squash, mango, sipinachi, makare, mbambaira

Lutein: collard greens, sipinashi, kare

Lycopene: matomatisi, manwiwa, magwavha, maapricots

Selenium: Brazil nzungu, dzimwe nyama nechingwa

Vitamin A: mbatatisi, mukaka, mazai emazai, mozzarella

Vhitamini C: michero yakawanda uye michero, zviyo, hove

Vitamin E: maamondi nemamwe nzungu; mafuta akawanda, kusanganisira safflower uye chibage

7 Unofanira-Kuziva Ganda Kenza Risk Factors

Tsvakurudzo itsva inoratidza zvikonzero zvinoshamisa zvaungave uri panjodzi. Pane chimwe cheizvi chinoshanda kwauri here?

HPV

Human papillomavirus, iyo inobata makumi mashanu kubva muzana yevanhu vanoita zvepabonde, yakabatanidzwa nezviitiko zve squamous cell carcinoma, sekureva kwechidzidzo chakaburitswa muna 2010 nyaya yeBritish Medical Journal. Taura nachiremba wako nezvekuzvidzivirira kubva kuHIVV uye kana mushonga weHPV iri sarudzo yakanaka kwauri.

Acne Meds

Tetracycline nemishonga inorwisa mabhakitiriya inoita kuti ganda rako rinyanye kunzwa kupisa kwezuva, saka dzivisa kusvibiswa nezuva paunenge uchivatora uye gara uchipfeka sunscreen yakawanda usati waenda kunze.

Outdoorsy Weekend

Kushanda mumba svondo rese uyezve kuwana kuratidzwa kwezuva kwakanyanya pakupera kwevhiki, kunyanya kana uri kurovedza muviri (dikita rinopukuta sunscreen, zvichisiya ganda rako riri panjodzi yekupinzwa neUV), zvinogona kukwidza njodzi yako, sekureva kweAmerican Cancer Society.

Kugara Kwemakomo

Nyika dzakaita seUtah neNew Hampshire, ayo ane makomo zvakanyanya, ane vanhu vazhinji vakagadzira maronda kupfuura anoita, vanoti, Wisconsin neNew York, CDC inoshuma. Iwo mazinga e UV radiation anowedzera 4 kusvika ku5 muzana kwese kwese-tsoka-chiuru kuwedzera mudenga.

Iyo Yakaneta immune System

Vanhu vanotora prednisone, iyo inogona kushandiswa kweasima uye mamwe mamiriro, uye mishonga yekuzvidzivirira kuzvimba mishonga iri panjodzi yeganda reganda nekuti dziviriro yadzo mumuviri yakadzikiswa uye isingakwanise kudzivirira masero kubva mukukuvara kwe UV.

Gomarara rezamu

Mumwe muvakadzi vasere achawana gomarara repazamu panguva yehupenyu hwake, sekureva kweAmerican Cancer Society. Kuve nechirwere ichi kunowedzera mikana yekuvandudza melanoma, zvakare, maererano nekudzidza muneIrish Journal yeMedical Science. Sezvo vatsvaguriri vachiongorora chinogoneka chemazamu pakati pekenza mbiri idzi, ita chokwadi chekugara uchienderana nemiedzo yemazamu ako.

Atypical Moles

Vanhu vane gumi kana kupfuura atypical moles, akafanana nemelanoma asi asina kunaka, vane njodzi yakapetwa ka12 yekukura melanoma kana ichienzaniswa nehuwandu hwevanhu, sekureva kweSkin Cancer Foundation. Kunyangwe iwe uine mole imwe chete, svinura nekutarisa ganda rako.

Ongororo ye