Mafi kyawun Abincin Ciwon Kansa na Fata don ƙarawa zuwa farantin ku

Wadatacce

• Abincin Da Ke Hana Ciwon Daji
• 'Ya'yan itatuwa masu launi da kayan lambu
• Kifi Mai Arziki a cikin Omega-3s
• Ganye
• Tea
• Jar ruwan inabi
• Abincin Antioxidant-Rich
• 7 Dole ne-Sanin Dalilin Hadarin Ciwon Kansa
• HPV
• Maganin kuraje
• Karshen Karshen Waje
• Rayuwar Dutse
• Tsarin Rigakafin Rigakafi
• Ciwon Nono
• Moles na Atypical
• Bita don

Kun sami bayanin kodadde-shine-sabon-tan shekaru da suka gabata kuma kuna da wayo don tabbatar da shi. Kuna zamewa a kan hasken rana mai hana ruwa kafin ku motsa jiki, wasa manyan furanni masu kaifi a bakin teku, nisanta daga hasken rana, da nisantar da gadajen tanning. Saboda tsananin cutar sankara ta fata, ba ku yin rikici: Ciwon fata shine mafi yawan cutar kansa a Amurka, kuma mata masu shekaru 49 da ƙasa suna da babban yuwuwar haɓaka mafi munin yanayin sa, melanoma, fiye da kowane mai mamayewa. ciwon daji in ban da nono da thyroid cancers, a cewar The Skin Cancer Foundation. Har yanzu, duk da wayewar ku da ƙwazo, akwai sabon mai ceton fata mai yuwuwa ku rasa: abincin ku.

Karen Collins, R.D., mai ba da abinci na asibiti da mai ba da abinci ga Cibiyar Nazarin Ciwon daji ta Amurka a Washington, DC "Baya ga iyakance fitowar rana, cin wasu abinci na iya taimakawa rage haɗarin ku."

Yawancin binciken na baya-bayan nan ya mayar da hankali ne kan ruwan tekun Bahar Rum don abincin da ke hana kansar fata. Duk da irin salon rayuwarsu ta waje, mazauna wannan yanki ba sa iya samun melanoma fiye da Amurkawa, kuma wasu masana kimiyya sun yi imanin cewa ban da sautin fata na zaitun, bambancin na iya kasancewa saboda al'adun cin abinci daban -daban na al'adu biyu. Mafi yawan abincin da ake shukawa a yankin, cike da kayan marmari da 'ya'yan itatuwa har da man zaitun, kifi, da sabbin ganye, an gano ya rage haɗarin melanoma da kashi 50 cikin ɗari a binciken Italiyanci da aka buga a cikin Jarida ta Duniya na Epidemiology.

Masu bincike sun yi nuni da sinadarin antioxidants na abinci, abubuwan da ake tunanin zasu taimaka kariya daga lalacewar salula ta hanyar hasken ultraviolet (UV) na rana, wanda har yanzu shine babban abin da ke haifar da cutar kansar fata, a cewar masanan fata. Ga yadda tsarin ke aiki: Hasken UV yana lalata sel fata, wanda daga nan sai ya saki kwayoyin oxygen da ake kira free radicals. Idan radicals masu cutarwa sun lalata DNA ɗinku, zasu iya canza shi, kuma ƙwayoyin fata na iya jujjuya cutar kansa da yin kwafa. Labari mai dadi shine samun yawan adadin antioxidants a cikin fata da jikin ku na iya kawar da radicals kyauta kuma don haka hana ko rage jinkirin ci gaban ciwon daji. Dakunan gwaje-gwaje da nazarin dabbobi sun gano cewa karuwar matakan antioxidants na waje, kamar waɗanda kuke cinyewa daga abinci da kari, na iya hana lalacewar radical kyauta wanda ke da alaƙa da haɓakar ciwon daji, a cewar Cibiyar Ciwon daji ta ƙasa.

Har ila yau, akwai wani sabon tsarin bincike mai zurfi wanda ke duba kaddarorin “antiangiogenic” na abinci. Lalacewar rana ga fata yana haifar da haɓaka sabbin jijiyoyin jini, a cikin wani tsari da ake kira angiogenesis, cewa ƙwayoyin cutar kansa suna yin garkuwa don ciyar da kansu. "Ayyukan Antiangiogenesis a cikin abinci na iya kashe kwayoyin cutar kansa, suna hana su girma da kuma zama masu haɗari," in ji William Li, MD, shugaban kuma darektan likita na gidauniyar Angiogenesis a Cambridge, Massachusetts. Wasu abinci-ciki har da kifin mai-mai mai-omega-3, wanda yake da yawa a cikin abincin Bahar Rum-yana ɗauke da waɗannan abubuwan antiangiogenic. Wasu abinci masu arzikin antioxidant suna nuna aikin antiangiogenic, shima, Dr. Li ya ƙara.

Akwai yuwuwar kun riga kuna samun aƙalla wasu kuɗin yaƙi da cutar kansa idan kun ci abinci mai ƙoshin lafiya, amma yin wasu ƙananan canje-canje na iya taimakawa haɓaka kariyar ku. "Abinci shine chemotherapy da duk muke sha sau uku a rana," in ji Dokta Li. Don haka ban da ɗorawa akan toshewar rana a kowace rana (koda lokacin hunturu ne!), Ajiye firiji da ma'ajiyar kayan abinci tare da sabon nau'in SPF: abinci mai kare fata. Auki waɗannan dabarun masu wayo daga salon cin abinci na Rumunan kuma ƙara waɗannan abincin da ke hana cutar kansa fata zuwa abincinku.

Abincin Da Ke Hana Ciwon Daji

'Ya'yan itatuwa masu launi da kayan lambu

Yayin da kuke fafutukar neman abinci guda biyar ko fiye na 'ya'yan itatuwa da kayan marmari da Cibiyar Ciwon daji ta Amurka ta ba da shawarar, tabbatar cewa akwai yalwar kore mai duhu da ruwan lemo a cikin cakuda ku. A kowane mako, ku ci aƙalla nau'i uku na kayan lambu na cruciferous, irin su broccoli, farin kabeji, da Kale; wasu huɗu zuwa shida na koren koren ganye, kamar alayyafo, ganyen gwoza, da ganya; da 'ya'yan itacen citrus guda bakwai - waɗanda duk binciken Italiyanci ya gano cewa suna kare kansar fata lokacin da aka cinye su da yawa. "Waɗannan abinci suna ɗauke da antioxidants masu ƙarfi, gami da polyphenols, carotenoids, da sauran abubuwan da ke aiki, waɗanda za su iya rage haɗarin melanoma," marubucin nazarin sharhi Cristina Fortes, Ph.D., mai bincike a sashin cututtukan cututtukan asibiti a Istituto Dermopatico dell'Immacolata a Roma.

Kifi Mai Arziki a cikin Omega-3s

Godiya ga aikin rigakafin kumburin omega-3s, wanda akasarinsu a cikin kifin kifi da kifin mai mai yawa, cin aƙalla sati ɗaya na waɗannan abincin na iya ninka kariyar melanoma, in ji binciken Fortes. Fortes ya kara da cewa irin wannan abincin na iya karewa daga cututtukan fata na nonmelanoma, waɗanda ba sa mutuwa amma sun fi yawa. Masu binciken Ostiraliya sun gano cewa mutanen da suka ci matsakaicin adadin kuzari guda ɗaya na kifin mai mai-mai-mai-mai-mai, kamar salmon, sardines, mackerel, da trout, kowane kwana biyar yana haɓaka kashi 28 na ƙarancin keratoses na actinic-m, ƙyallen fata mai ƙyalli ko ci gaban da ke haifar da bayyanar UV kuma zai iya zama farkon nau'i na squamous cell carcinoma, bisa ga binciken da aka buga a 2009 a cikin Jaridar Amirka ta Abincin Abinci.

Ganye

Ƙara dash na ganye a cikin salatin, miya, kaza, kifi, ko wani abu da kake son ci ba kawai yana sa abincinka ya zama mai dadi ba amma yana taimakawa wajen ƙarfafa fata. Ganye na iya ɗaukar wallop antioxidant - tablespoon ɗaya na iya samun ɗan 'ya'yan itace - kuma yana iya karewa daga melanoma, a cewar binciken Fortes. Fresh Sage, Rosemary, faski, da Basil suna ba da fa'idodi mafi girma. "Wannan ba yana nufin dole ne ku yi amfani da ganye guda hudu a lokaci daya," Fortes ya fayyace. "Kawai amfani da wani nau'in sabbin ganye kowace rana."

Tea

Musanya kofi na yau da kullun don shayi mai ɗumi, wanda zai iya taimakawa wajen dakile lalacewar salula da fitowar rana. Binciken lab ya gano cewa polyphenol antioxidants a cikin koren da baƙar fata suna hana sunadaran da ake buƙata don cutar kansa ta fata. Zigang Dong, MD, darektan zartarwa kuma jagoran sashin binciken salon salula da kwayoyin halittu a Cibiyar Hormel a Jami'ar Minnesota a Austin ya ce "Hakanan suna iya fama da cutar kansa ta hanyar iyakance ci gaban jijiyoyin jini a kusa da ciwace -ciwacen daji. A cikin binciken Fortes, shan kofi na shayi na yau da kullun yana da alaƙa da ƙarancin cutar melanoma. Kuma masu binciken Makarantar Kiwon Lafiya ta Dartmouth sun gano cewa mutanen da ke shan kofuna biyu ko fiye a kowace rana ba su da wataƙila za su iya samun kansar ƙwayar cuta fiye da masu shan shayi.

Jar ruwan inabi

Wataƙila kun ji game da rawar jan giya a matsayin mai fama da cutar kansa na tsawon shekaru, kuma wasu bincike sun nuna cewa yana iya zama ƙari mai mahimmanci ga jerin abincin da ke hana cutar kansa. Duk da yake akwai al'adar ruwan inabi mai ƙarfi na Bahar Rum, bayanan Fortes ba su nuna kariya ko illa mai illa ga melanoma a cikin masu shan giya. A cikin binciken Ostiraliya, duk da haka, mutanen da suka sha gilashin ruwan inabi a kowane kwana biyu a kan matsakaici-ja, fari, ko bubbly- sun rage yawan haɓakar keratoses na actinic (wadanda suka rigaya fata ko girma) da kashi 27 cikin dari. "Abubuwan da ke cikin ruwan inabi, irin su catechins da resveratrol, na iya zama wani ɓangare na kariya daga ciwon daji saboda kaddarorin antioxidant kuma suna iya hana ci gaban wasu kwayoyin cutar kansa," in ji marubucin binciken Adele Green, MD, Ph.D., mataimakin darekta da shugaban. na dakin gwaje-gwaje na binciken cutar kansa da yawan jama'a a Cibiyar Nazarin Kiwon Lafiya ta Queensland.

Abincin Antioxidant-Rich

Collins ya ce "Ba duk wani maganin antioxidant ba ne ko abin da zai iya haifar da bambanci a cikin haɗarin kansa." "Maimakon haka, mahaɗan suna da alama suna aiki tare." Don haka mafi kyawun faren ku shine a kai a kai samun iri-iri a cikin abincinku da abubuwan ciye-ciye. Anan ne inda za'a sami abubuwan gidan wutar lantarki.

Beta-carotene: karas, kabewa, mangoro, alayyahu, kabeji, dankali mai daɗi

Lutein: koren ganye, alayyafo, kabeji

Lycopene: tumatur, kankana, guava, apricots

Selenium: Kwayar Brazil, wasu nama da burodi

Vitamin A: dankali mai dadi, madara, kwai gwaiduwa, mozzarella

Vitamin C: yawancin 'ya'yan itatuwa da berries, hatsi, kifi

Vitamin E: almonds da sauran kwayoyi; mai da yawa, gami da safflower da masara

7 Dole ne-Sanin Dalilin Hadarin Ciwon Kansa

Sabuwar bincike ya bayyana dalilan mamaki da zaku iya kasancewa cikin haɗari. Shin ɗaya daga cikin waɗannan ya shafe ku?

HPV

Human papillomavirus, wanda ke shafar akalla kashi 50 cikin 100 na masu yin jima'i, an danganta shi da kamuwa da cutar sankarar mahaifa, a cewar wani binciken da aka buga a cikin 2010 na mujallar.Jaridar Likitan Burtaniya. Yi magana da likitan mata game da kare kanku daga HPV kuma ko maganin rigakafin HPV zaɓi ne mai kyau a gare ku.

Maganin kuraje

Tetracycline da maganin rigakafi masu alaƙa suna sa fatar ku ta fi kulawa da kunar rana, don haka ku guji fitowar rana yayin ɗaukar su kuma koyaushe ku sanya isasshen hasken rana kafin ku fita waje.

Karshen Karshen Waje

Yin aiki a cikin gida duk mako sannan kuma samun tsananin fitowar rana a ƙarshen mako, musamman idan kuna motsa jiki ( gumi yana goge fuskar rana, yana barin fatarku ta fi rauni ga shigar UV), na iya haɓaka haɗarin ku, a cewar Ƙungiyar Ciwon daji ta Amurka.

Rayuwar Dutse

Jihohi irin su Utah da New Hampshire, waɗanda ke da tsaunuka, suna da mutane da yawa waɗanda suka haɓaka melanomas fiye da su, in ji Wisconsin da New York, in ji CDC. Matakan hasken UV suna ƙaruwa 4 zuwa 5 bisa dari ga kowane ƙafar ƙafa 1,000 a tsayi.

Tsarin Rigakafin Rigakafi

Mutanen da suke shan prednisone, wanda za'a iya amfani dashi don asma da sauran yanayi, da magungunan rigakafi suna cikin haɗarin ciwon daji na fata saboda an rage garkuwar garkuwar jikinsu kuma ba su iya kare sel daga lalacewar UV.

Ciwon Nono

Daya daga cikin mata takwas za ta kamu da cutar sankarar nono a lokacin rayuwarta, a cewar kungiyar masu cutar kansa ta Amurka. Samun cutar yana haɓaka haɗarin haɓaka melanoma, shima, a cewar wani bincike a cikinJaridar Irish na Kimiyyar Lafiya. Yayin da masu bincike ke binciken yuwuwar alakar kwayoyin halitta tsakanin ciwon daji guda biyu, tabbatar da ci gaba da zamani tare da gwajin nono.

Moles na Atypical

Mutanen da ke da moles 10 ko fiye, waɗanda suke kama da melanoma amma ba su da kyau, suna da haɗarin sau 12 don haɓaka melanoma idan aka kwatanta da yawan jama'a, a cewar Gidauniyar Skin Cancer. Ko da kuna da tawaga ɗaya kawai, ku kasance masu lura tare da binciken fata na kai.

Bita don