5 Dzakareruka Nzira dzeKuderedza Njodzi Yako YeCancer yeCancer

Zvemukati

• 1. HIIT kaviri pavhiki.
• 2. Sarudza midziyo nokungwarira.
• 3. Idya (kurudyi) dairy.
• 4. Iti hongu kune soya.
• 5. Bvunza chiremba wako uyu mubvunzo unokosha.
• Ongororo ye

Pane nhau dzakanaka: Huwandu hwevanhu vanofa nekenza yemazamu hwaderera ne38 muzana pamakumi maviri nehafu apfuura, sekureva kweAmerican Cancer Society. Izvi zvinoreva kuti kwete chete kuongororwa uye kurapwa kwakavandudzwa, asi isu tiri kudzidza zvakare zvakawanda nezve kudzora yakakosha njodzi njodzi. Heano akanakisa, achangoburwa mazano ekuzvidzivirira.

1. HIIT kaviri pavhiki.

Kushanda kwakanyanya-kwakasimba kunogona kutema mikana yako yekenza yemazamu kusvika pamazana gumi nenomwe kubva muzana. “Kurovedza muviri kwakasimba kunoderedza mafuta omumuviri, izvo zvinoderedza mwero eestrogen uye zvinoderedza ngozi yokuva negomarara rinonzwa estrogen,” anodaro Carmen Calfa, MD, chiremba wezvokurapa wamazamu paSylvester Comprehensive Cancer Center paYunivhesiti yeMiami. "Inoderedzawo huwandu hwe insulini muropa-yakakosha nekuti iyo hormone inomutsa kurarama uye kupararira kwemarara maseru. Uye kushanda kunze kunoderedza kuzvimba uye kunobatsira maseru anouraya chaiwo, zvinhu zviviri zvinogona kudzivirira kurwisa gomarara. Zvese zvinotora maminetsi makumi manomwe neshanu. vhiki yekuzvimanikidza iwe, Dr. Calfa anodaro. (Edza iyi mineti gumi-cardio HIIT Workout.) Iwe unozoziva kuti uri munzvimbo chaiyo yekukwirisa kana uchikwanisa kuburitsa mazwi mashoma chete panguva. Maminitsi 150 evhiki nevhiki ekurovedza zvine mwero.

2. Sarudza midziyo nokungwarira.

Bisphenol A. Zvinyorwa zveSteroid Biochemistry uye Molecular Biology. BPA inoteedzera mhedzisiro yevakadzi pabonde kemikari estrogen, iyo inogona kukonzeresa mamwe marudzi ekenza yemazamu, anodaro Subhrangsu Mandal, Ph.D., munyori wekudzidza. Uye haisi BPA chete: Bisphenol S, iyo inowanzo shandiswa muBPA-isina mapurasitiki, inogona zvakare kuwedzera njodzi yekenza yemazamu. (Ndokusaka Kourtney Kardashian achidzivirira midziyo yepurasitiki.) Nepo nyanzvi dzichiti hapasati paine tsvakiridzo yakakwana kuratidza pachena kuti BPA inogona kutungamira kugomarara repazamu, vanoti zvine hungwaru kudzikisira kutarisana kwako nemapurasitiki sezvinobvira. Imwe nzira yekuita izvozvo: Shandisa simbi isina tsvina nemabhodhoro egirazi nemidziyo yekudya, Mandal anopa zano.

3. Idya (kurudyi) dairy.

Vakadzi vanogara vachidya yogati vane 39 muzana panjodzi yakaderera yekenza yemazamu, maererano nezvitsva zvakawanikwa kubva kuRoswell Park Cancer Institute. (Kunyanya chikonzero chokugadzira imwe yeidzi ndiro dzeyogati dzine mapuroteni.) Asi avo vanodya chizi dzakaoma zvikuru, kubatanidza American necheddar, vane 53 muzana yengozi huru yekenza yamazamu. "Yoghurt inogona kugadzirisa huwandu hwehutachiona hwehutachiona hunobatsira kudzivirira kubva mukukura kwegomarara," anodaro muongorori anotungamira Susan McCann, Ph.D., RDN. Ukuwo chizi chine mafuta akawanda, uye dzimwe ongororo dzakaona kuti pane hukama pakati pegomarara repazamu uye kunwa mafuta akawanda,” anodaro. "Kana kuti zvichida vakadzi vanodya cheese yakawanda vane zvokudya zvishoma zvine utano zvakakwana."

Kutsvagisa kwakawanda kunoda kuitwa nyanzvi dzisati dzaita chero kurudziro yegumbeze, zvakadaro, anodaro Jennifer Litton, MD, anoshamwaridzana purofesa wezamu rekurapa oncology paYunivhesiti yeTexas MD Anderson Cancer Center. Asi zvine musoro kudya yogati uye wotarisa yako chizi inodya. Muchidzidzo ichi, kuva nezvikamu zvitatu kana zvina zveiyo yogati pasvondo kwaive kwakabatana nekudonha panjodzi yekenza yemazamu, nepo kudya zvinopfuura chiyero chechizi kwakasimudza mikana. (Kudya fiber yakawanda kunogona kubatsira kudzikisira njodzi yako yekenza yemazamu.)

4. Iti hongu kune soya.

Pakave nekuwanda kwekuvhiringidzika nezve soy, uye hazvishamise: Dzimwe ongororo dzakaratidza kuti isoflavones irimo inogona kuwedzera njodzi yekenza yemazamu; vamwe vakaona kuti soy haina zvainoita uye inogona kutodzora mikana yako yekukura nekenza yemazamu. Pakupedzisira, zvakadaro, pane kumwe kujekesa. Ruzhinji rwekutsvagisa ikozvino runoratidza kuti soy yakanaka. Muchokwadi, kumwe kuongorora kweTufts University kwevakadzi vane chirwere ichi kwakaratidza kuti chikafu chesoy chakanyatsobatanidzwa nemikana yekuvandudza yehupenyu. "Soy isoflavones ane anticarcinogenic zvimiro. Zvinodzivisa kuwanda kwesero uye zvinoderedza kuzvimba uye kushushikana kweiyo oxidative," anodaro Fang Fang Zhang, MD, Ph.D., munyori wekudzidza. Enda mberi uye uve nemukaka we soy, tofu, uye edamame.

5. Bvunza chiremba wako uyu mubvunzo unokosha.

Kuwanda kwemazamu ako kunogona kukanganisa zvakananga njodzi yako yegomarara rezamu, asi kunze kwekunge wabvunza chiremba wako, haungambo ziva kana iri nyaya kwauri.

Vakadzi vadiki vane mazamu akaomeswa nekuti matishu anoumbwa nematehwe emukaka uye madhakisi, ayo anodiwa pakuyamwisa, anodaro Sagar Sardesai, MD, chiremba wemazamu paOhio State University Comprehensive Cancer Center uyo akadzidza nyaya iyi. Kazhinji "sezvo vakadzi vanopinda perimenopause, makore anosvika makumi mana, mazamu anofanirwa kukora uye kushomeka," anodaro. Asi 40 muzana yevakadzi vanoramba vaine mazamu akakora. Izvi zvinonetsa, nekuti avo vane makore anopfuura makumi mana nemashanu vane mazamu akatsikirira kupfuura makumi manomwe neshanu muzana vane njodzi yakawedzera yegomarara rezamu, Dr. Sardesai vanodaro. Matishu anoitawo kuti mammograms aome kuverenga, uye mapundu anogona kuvharika.

Kana iwe uine makumi mashanu nemashanu kana mukuru, bvunza chiremba wako kuti mazamu ako akawandisa sei, Dr. Sardesai anodaro. Haasi ese matunhu anoda vanachiremba kuti vangozivisa ruzivo urwu, saka zvakakosha kuti uve anoshanda. Kana iwe ukaona kuti mazamu ako anodarika makumi manomwe neshanu muzana, ungada kufunga dzimwe nzira dzekuongorora gomarara rezamu, seMRI yezamu kana 3-D mammogram, ese ari nani pakuona mapundu mumazamu akakora kupfuura nguva dzose. mammograms.

Ongororo ye