Kunyange zvazvo zvidzidzo zvesayenzi zvinoratidzika zvinopesana nezvamunofanirwa uye musingafaniri kudya nekuda kwekuchengetedza kenza, pane imwe nguva nguva dzose: Kudya kwakazara mumichero nemiriwo zvakanaka kwauri. Hakuchina chinhu chakadai sekudya kwekuchengetedza kenza, asi pane zvinhu zvaunogona kudya kuti uderedze panjodzi yako pachako yekuvandudza kenza yekoloni , kunyange iwe une mhuri yakasimba yehutachiona.
Chii chinonzi Healthy Diet?
Izwi rokuti "utano hwakanaka" nderokuzvibata. Kune vamwe vanhu, zvinogona kureva kuronga chiduku chidyo chekudya kana kuwedzera sarinashira hodi yavo yakakangwa. Ichokwadi ndechekuti, kudya kwakanaka ndiko kudya kwakanyatsonaka kunosanganisira zvinopfuura zvokudya zvinosarudzwa - kubika nekuchengetedza nzira zvinogona kukanganisa kenza yako ngozi, zvakare.
Kuvaka Dare Rako
Pasinei nokuti kudya kupi kwaunenge uchida kudya (kudya kwemanheru, masikati kana kudya kwemanheru), ndiro yako inofanira kuve yakaoma pamichero nemiriwo, chiedza pamaprotini emhuka nemafuta. Iro reAmerican Cancer Society rinoratidzira kudya zvinenge zvishanu kushandiswa kwezvibereko nemiriwo (izvo zvinosanganiswa maitiro, kwete michero mishanu, nemiriwo mishanu) zuva rimwe nerimwe kuderedza dambudziko rako rekenza. Kana ukazadza ndiro yako izere nezvibereko kana miriwo, iwe uchange uine nzvimbo shomanana yemafuta uye mapuroteni emhuka.
Kuchinja Lifestyle ku Mirror Healthy Diet
Kana ukasvuta kana kunwa doro, muviri wako unogona kuwedzera mishonga kupfuura uyo asingaswi kana kuti kwete.
Zvidzidzo zvinoratidza kuti kusvuta kunogona kuparadza muviri wako we vitamini C, iyo inonyanya kuuraya antioxidant. Antioxidants inobatsira kuderedza ngozi yako yekenza yekoloni kuburikidza nekupedza rusununguko rusununguko (kusvibiswa, tsvina yemagetsi) mumuviri wako. Kushandisa zvakanyanya doro kunogona kubvisa huwandu hwehuwandu (imwe yeB vithamini) iyo unobvisa kubva kune utano hwakanaka.
Kushayikwa kwechirwere kwave kwakabatanidzwa kuwedzera kwechirwere chekenza yekoloni.
Edya Chiito Chaicho
Iwe unogona kuwana inenge yose micronutrient (funga mineral, mavitamini) inowanikwa mufomu yemapiritsi nhasi. Zvisinei, haisi ma micronutrients chete muzvokudya zvine utano izvo zvinokosha. Ndiyo synergy yemakemikari, phytochemicals uye antioxidants - chaizvoizvo, zvokudya zvachose-zvinobatsira kurwisa kenza masero.
Tsvakurudzo dzinoverengeka yesayenzi uye miedzo yakaratidza kuti kutora zvakakura zvezvidimbu, zvakadai se beta-carotene kana calcium, mukuedza kurwisana nehutano hwekenza zvinogona kunge zvisingabatsiri. Zvimwe zvemiedzo iyi, zvikuru iyo iyo ine beta carotene, yakaratidza dambudziko rinowedzera rekuve nekenza panguva yekutora izvi zvigadzirwa zvevanhu.
Nzira yakachengetedzeka uye yakawanda yehupfumi yekuwana yako yose antioxidants, phytochemicals uye mishonga ndeyokudya zvese, zvisikwa, zvekudya-izvo zvakagadzirwa-zvakanyanya kusashandurwa kubva panguva yaidyarwa. Shamba miriwo nemichero zvakakwana, uye unakidzwe nehombodo dzinodyiwa zvakare-iyi ndiyo iyo fiber inopera.
Gadzira it Up
Gamuchira zvakanakisisa kubva pane zvokudya zvako nekubatanidza utano hwakasiyana-siyana hwezvokudya. Edza kudzivisa kudya michero yakafanana, miriwo, uye mbeu kazhinji.
Mhando imwe neimwe (nemirau) yezvokudya zvine utano ine micronutrients yayo iyo yakananga kune boka iroro rezvokudya.
- Miti miriwo yeGreen, yakadai sekare, sipinashi, uye broccoli, izere nemasikati lutein, vitamini E, beta-carotene uye calcium
- Orange michero nemiriwo, zvakadai semakaroti, cantaloupes, uye pumpkin, zvine bhasika yemarotas carotene
- Utamatisi, mavhenekete, uye mapapiro emichero anonzi pink ane lycopene
- Amamondi, maMango uye mafuta anocheka ane vitamini E
- Hove, mazai, zviyo, huku uye zvimwe zvekudya zvakawanda zvine vitamini C
- Murairi, gorosi uye mazamu eBrazil mune utano hwe selenium
Iwe haugone kuderedza micronutrients, antioxidants, uye maminera kuburikidza nokuidya ivo muhupenyu hwavo hwekudya.
Edza kuwedzera michero imwe chete kana miviri kune miviri yako pane imwe nguva, uchigadzira kudya kwakagadzikana chikamu chekusingaperi chekudya kwako.
Cooking Methods
Paunenge uchibika nyama pamusoro pemvura yakadzika (fungidzira kunya, kunya, uye kufarira), zvinomera zvinosunungurwa mu nyama. Iyo makemikari maviri akabudiswa ndeye polycyclic anonhuhwirira hydrocarbons (PAHs) uye heterocyclic amines (HCAs). Ivo vakaziva marcogogeni uye vakave vachibatana nehuwandu hwehutachiwana hwekodon uye rectal. PAH inogonawo kuwanikwa mumishonga inoporesa kana kusvuta, yakadai se ham kana bhakoni.
Iwe haufaniri kukanda girasi yako yemashure, asi inogona kunge yakagadzikana kunonoka-kubika zvokudya pamatambo ekudzivirira, kudya, kana kunononoka kunyorera mapuroteni emhuka.
Sources:
American Cancer Society. (2006). American Cancer Society's Complete Guide kuColorectal Cancer . Clifton Fields, NE: American Cancer Society.
American Cancer Society. (nd). Mibvunzo Inowanzoenderana Nezvokudya uye Kanzera. ACS Nhungamiro Yezvokudya uye Chiitiko Chekuita Kurapa Kenza.
National Cancer Institute. (nd). Antioxidants uye Kanti Kudzivirira: Chokwadi Chinyorwa.
Sinha, R., Peters, U., Muchinjikwa, AJ, et al. (September 2011). Meat Cooking Method and Preservation uye Njodzi yeColorectal Adenoma. Cancer Research , 65; 8034.
Willet, WC (2010). Zvibereko, Vekudya, uye Kanji Kudzivirira: Mhirizhonga muBuritsa Chikamu. Nhoroondo yeNational Cancer Institute: 102 (8).