Abinci da ciwon daji

Abinci na iya yin tasiri kan haɗarin kamuwa da nau'ikan cutar kansa da yawa. Kuna iya rage haɗarin ku gaba ɗaya ta bin ingantaccen abinci wanda ya haɗa da yalwa da fruitsa fruitsan itace, kayan marmari, da hatsi gabaɗaya.

CIWON CIKI DA NONO

Anyi nazari sosai akan alaƙar da ke tsakanin abinci mai gina jiki da kansar mama. Don rage haɗarin cutar kansar nono Kungiyar Cancer ta Amurka (ACS) ta ba da shawarar ku:

• Nemi motsa jiki na yau da kullun na matsakaicin ƙarfi na akalla minti 30 a rana sau 5 a mako.
• Kula da lafiya mai nauyi cikin rayuwa.
• Ku ci abinci mai cike da 'ya'yan itace, kayan marmari, da hatsi. Amfani da aƙalla kofi 2½ (gram 300) na 'ya'yan itatuwa da kayan marmari kowace rana.
• Itayyade abubuwan shaye-shaye wanda bai wuce abin sha 2 ga maza ba; 1 sha ga mata. Abin sha ɗaya daidai yake da giya oce 12 (mililita 360), ruhohi oce 1 (30 milimita 30), ko kuma inci 4 (mililita 120).

Sauran abubuwan da za a yi la'akari da su:

• Babban abincin waken soya (a cikin hanyar kari) yana da rikici a cikin matan da aka gano da cutar kansa mai saurin kamu da cutar kansa. Yin amfani da abinci wanda ya ƙunshi matsakaicin abinci na waken soya kafin girma na iya zama da amfani.
• Shayar da nono na iya rage barazanar uwa ga kamuwa da cutar sankarar mama ko ta mahaifar mace.

CIWON CIWON RAGON RAGO

ACS tana ba da shawarar zaɓuɓɓukan salon rayuwa masu zuwa don rage haɗarin cutar sankarar prostate:

• Nemi motsa jiki na yau da kullun na matsakaicin ƙarfi na akalla minti 30 a rana sau biyar a mako.
• Kula da lafiya mai nauyi cikin rayuwa.
• Ku ci abinci mai cike da 'ya'yan itace, kayan marmari, da hatsi. Amfani da aƙalla kofi 2½ (gram 300) na 'ya'yan itatuwa da kayan marmari kowace rana.
• Itayyade abubuwan shaye-shaye fiye da abin sha 2 ga maza. Abin sha ɗaya daidai yake da giya oce 12 (mililita 360), ruhohi oce 1 (30 milimita 30), ko kuma inci 4 (mililita 120).

Sauran abubuwan da za a yi la'akari da su:

• Mai ba da sabis na kiwon lafiya na iya ba da shawarar cewa maza sun rage amfani da sinadarin na alli kuma ba su wuce adadin da aka ba da na alli daga abinci da abubuwan sha ba.

CIWON CIKI DA KWALO KO CIWON CIKI

ACS tana ba da shawarar mai zuwa don rage haɗarin ciwon sankara kai tsaye:

• Iyakance cin jan nama da nama da aka sarrafa. Guji cin nama mai laushi.
• Ku ci abinci mai cike da 'ya'yan itace, kayan marmari, da hatsi. Amfani da aƙalla kofi 2½ (gram 300) na 'ya'yan itatuwa da kayan marmari kowace rana. Broccoli na iya zama da fa'ida musamman.
• Guji yawan shan giya.
• Ku ci ƙwayoyin da aka ba da shawarar ku sami isasshen Vitamin D.
• Ku ci karin mai mai omega-3 (kitsen mai, kitsen mai, walnuts) fiye da mai mai omega-6 (man masara, mai safflower, da man sunflower).
• Kula da lafiya mai nauyi cikin rayuwa. Guji kiba da haɓaka kitse a ciki.
• Duk wani aiki yana da fa'ida amma karfi yana iya samun fa'ida mafi girma. Theara ƙarfi da adadin aikin ku na iya taimakawa rage haɗarinku.
• Samu samfuran launi kai tsaye dangane da shekarun ku da tarihin lafiyar ku.

CIWON CIKI DA CIKI KO CIWON CIKI

ACS tana ba da shawarar zaɓin salon rayuwa masu zuwa don rage haɗarin ciki da ƙoshin ciki:

• Ku ci abinci mai cike da 'ya'yan itace, kayan marmari, da hatsi. Amfani da aƙalla kofi 2½ (gram 300) na 'ya'yan itatuwa da kayan marmari kowace rana.
• Rage yawan cin naman da aka sarrafa, kyafaffen, warkewar nitrit, da abinci mai kiyaye gishiri; jaddada sunadarai na tushen shuka.
• Yi motsa jiki na yau da kullun na aƙalla minti 30 a rana sau 5 a mako.
• Kula da lafiyayyen nauyin jiki tsawon rayuwa.

SHAWARWARI DON RIGAKAFE

Shawarwarin 10 na Cibiyar Nazarin Cancer ta Amurka game da rigakafin cutar kansa sun hada da:

1. Kasance mai laushi kamar yadda ya yiwu ba tare da yin nauyi ba.
2. Kasance mai motsa jiki na akalla minti 30 a kowace rana.
3. Guji abubuwan sha masu zaki. Iyakance yawan cin abinci mai kuzari. (Abubuwan ɗan zaki na wucin gadi a cikin matsakaici mai yawa ba a nuna su haifar da cutar kansa.)
4. Ku ci yawancin kayan lambu, 'ya'yan itãcen marmari, hatsi cikakke, da kuma ɗanyen kwayoyi irin su wake.
5. Iyakance cin jan nama (kamar naman shanu, naman alade da rago) kuma guji sarrafa nama.
6. Idan aka sha duka, a rage barasar giya 2 ga maza 1 ga mata a rana.
7. Iyakance cin abinci mai gishiri da abinci da aka sarrafa da gishiri (sodium).
8. KADA KA yi amfani da kari don kare kansar.
9. Zai fi kyau uwaye mata su shayar da nonon zalla na tsawon watanni 6 sannan kuma su kara wasu ruwa da abinci.
10. Bayan jiyya, waɗanda suka tsira daga cutar kansa ya kamata su bi shawarwarin don rigakafin cutar kansa.

ABUBUWAN

Jagororin Abinci ga Amurkawa - www.choosemyplate.gov

Canungiyar Ciwon Americanwayar Canji ta Amurka babbar hanya ce ta bayanai game da rigakafin cutar kansa - www.cancer.gov

Cibiyar Nazarin Ciwon daji ta Amurka - www.aicr.org/new-american-plate

Makarantar Nutrition da Dietetics tana ba da ingantacciyar shawara game da abinci kan batutuwa da dama - www.eatright.org

Cibiyar CancerNet ta CancerNet wata ƙofa ce ta gwamnati don samun cikakken bayani kan rigakafin cutar kansa - www.cancer.gov

Fiber da kansar; Ciwon daji da zare; Nitrates da ciwon daji; Ciwon daji da nitrates

• Osteoporosis
• Masu samar da cholesterol
• Kwayoyin jiki
• Selenium - antioxidant
• Abinci da rigakafin cututtuka

Basen-Engquist K, Brown P, Coletta AM, Savage M, Maresso KC, Hawk E. Rayuwa da rigakafin cutar kansa. A cikin: Niederhuber JE, Armitage JO, Kastan MB, Doroshow JH, Tepper JE, eds. Abeloff na Clinical Oncology. Na 6 ed. Philadelphia, PA: Elsevier; 2020: babi na 22.

Kumar V, Abbas AK, Aster JC. Muhalli da cututtukan abinci mai gina jiki. A cikin: Kumar V, Abbas AK, Aster JC, eds. Robbins da Cotran Pathologic Tushen Cutar. 9th ed. Philadelphia, PA: Elsevier Saunders; 2015: babi na 9.

Kushi LH, Doyle C, McCullough M, et al; Canungiyar idungiyar Ciwon Cancer ta Amurka 2010 Abincin Abinci da Kwamitin Shawarwarin Jagorar Jiki. Sharuɗɗan Canungiyar Cancer ta Amurka game da abinci mai gina jiki da motsa jiki don rigakafin cutar kansa: rage haɗarin cutar kansa tare da zaɓin abinci mai ƙoshin lafiya da motsa jiki. CA Ciwon daji J Clin. 2012; 62 (1): 30-67. PMID: 22237782 www.ncbi.nlm.nih.gov/pubmed/22237782.

Cibiyoyin Kiwon Lafiyar Jama'a, gidan yanar gizon Cibiyar Cancer ta Kasa. DUNIYAR horo na masu gani, abubuwan haɗarin cutar kansa. training.seer.cancer.gov/disease/cancer/risk.html. An shiga Mayu 9, 2019.

Ma'aikatar Noma ta Amurka, Kwamitin Ba da Shawarwari game da Abinci. Rahoton Kimiyya na Kwamitin Shawarwarin Jagororin Abincin na 2015. health.gov/sites/default/files/2019-09/Scientific-Report-of-the-2015-Dietary-Guidelines-Advisory-Committee.pdf. An sabunta Janairu 30, 2020. An shiga 11 ga Fabrairu, 2020.

Ma'aikatar Kiwon Lafiya ta Amurka da Ayyukan Dan Adam da Ma'aikatar Aikin Gona ta Amurka. Sharuɗɗan Abinci na 2015 - 2020 don Amurkawa. 8th ed. health.gov/dietaryguidelines/2015/guidelines/. An buga Disamba 2015. An shiga Mayu 9, 2019.