Ndinoda kutengesa kuti hakuna munhu mumwe chete anoverenga izvi asina kumbobatwa nekenza mune imwe nzira kana imwe-uye zvichida kanopfuura kamwechete. Uye zvakadaro, apo kenza inogona kuparadzanisa uye kupfupisa upenyu munzira dzakaipa, nhasi kune zvikonzero zvakawanda zvekupemberera kupfuura nguva ipi neipi kana zvichisvika mukurapa kwechiremba nekudzivirira kenza.
Kunyange zvazvo zvingaita sokuti zvisati zvisinganzwisisiki kugadzirisa nyaya yekenza mune zvakanaka, zvidzidzo zvakawanda zvinoramba zvichiratidza kuti, somuenzaniso, "mamiriro ekufunga mupfungwa ayo varwere vanoita mukurwisa kenza anogona, pane dzimwe nguva, kuchinja nzira yechirwere chavo . "
IAmerican Association for Cancer Research (AACR) isangano rinotungamirira chikonzero chacho. Ivo vachangobva kutora #RealHopeIs campaign, iyo inounza hupenyu nhau dzinoshamisa dzekupona, ushingi, uye tariro. Basa ravo rinotiyeuchidza zvose zvinowedzera zvakanyanya zvekurapa nevekutsvakurudza munharaunda dzave dzakagadzirisa maererano nekuongorora kwekenza uye kurapwa. Uye Nheyo yeAACR inogamuchira ani zvake akawana vimbiso paanotarisana nezvinetso zvekenza kuisa mavhidhiyo ake kubatsira vamwe vanotarisana nematambudziko akadaro.
Dzokera kuBasics
Zvinofadza, kenza yakanyatsosiyaniswa nhasi kupfuura yaive makore apfuura. Isu tinoziva zviri nani nekudzivirira, pamwe nekukurudzira mushonga mutsva. Uye kubva pane mararamiro ehupenyu, pane zvinhu zvakawanda zvatinogona kuita kuderedza ngozi yedu, kusanganisira:
- Dzidzira nguva dzose uye urambe uine utano hwakanaka. Nyanzvi dzinofungidzira kuti tinogona kudzivisa chetatu chevangirini yose nekungodya utano uye kufamba kazhinji.
- Rega kusvuta uye kurega kudhakwa kwako.
- Iva wakachenjera pamusoro pekutsvaga kwezuva (uye usakanganwa zuva rekudzivirira-kunyange pane risina dziva kana mazuva emahombekombe).
- Wanai kuongororwa, kunyanya kune kondomu uye mahararenda emukenza . Ndinokurudzira kutaura nemukuru wako chiremba uye kugadzirisa mazuva ekurapa kenza yakakodzera. Yeuka kuti izvo zvingaita sechinhu chinotyisa zvinogona kuponesa kana kuwedzera hupenyu hwako.
Shamwari Yokudya
Iwe hausi kuzoshamiswa nokunzwa ndichitaura nezvekudya uye kudya kunovaka muviri senzira yekugona kudzivirira kenza (nekugara uine utano huzhinji). Ndinoziva ruzivo rwehuwandu urwu runogona kukura. Saka pano ini ndichagovana swapu shanu dzekudya dzakasarudzwa dzinogona kufamba munzira yakareba mukukubatsira kukuchera iwe nechinetso chekenza yemhuri yako.
- Panzvimbo yekukanda nyama yakajeka pane grill, edzai kuidzikisa pakutanga mumusanganiswa wekunakidza unonaka. Kubika nyama pamatambo akakwirira kunobudisa makemikari anonzi heterocyclic amines (HCAs), ayo akabatanidzwa kune marudzi akawanda ekenza. Zviongorori zvakaratidza kuti kushambadza nyama yako isati yaita kunogona kuderedza HCA kuumbwa kusvika 96 muzana.
- Panzvimbo pokuputira mbatata yako yakabikwa nearori uye mukroma, uedze kuwedzera kushambidza marinara sauce uye kusaswa kweParmesan. Lycopene (an antioxidant ine simba inowanikwa mumatato) yakabatanidzwa pakuderedza ngozi yevamwe kanzira.
- Panzvimbo pokushumira tsitsi dzehuni uye makucheka slices ne hummus, edza broccoli neholiflower florets. Zvose izvi zvine phytochemicals inonzi glucosinolates, iyo inobereka enzyme inodzivirira sulforaphane (kuisa imwe pundu mbiri pamusoro pekenza nokuti inogona kubatsira kubvisa zvinhu zvinokuvadza uye kuita seantimicrobial).
- Pane kuwedzera granola kune yogurt, edza mbeu yemapomegranate (izere nema polyphenols samatannins, izvo zvinogona kudzivirira kenza yemaitiro kukura nekudzivisa kenza-inokonzera mishonga). Kuwedzera mbeu inowedzera hurukuro inoshamisa!
- Pane kunakidzwa nePassicle kana ice cream, edza mazai machena machena. Mazambiringa 'ruvara rutsvuku anowanikwa mune antioxidant inonzi resveratrol (iyo iyo inobatsira inowanika inowanikwa muwaini), iyo inogona kubatsira kuchengetedza kenza yekuumba nekupararira.
Ita Basa Rako Rokuumba
Kuti uwane mamwe ruzivo uye kugovera rako reRealHopeIs nyaya, enda kuNational National Cancer Research Month peji Facebook.
Joy Bauer, MS, RDN, CDN, nyanzvi yehutano uye yezvokudya kweNBC yeTODAY Show uye muvambi weNourish Snacks.