Ua hakakā ʻoe i kahi kaua lōʻihi me ke kanesa o ka umauma a ke hoʻomaha nei ʻoe. ʻO ka mea mua, he lanakila nui kēia nou. Hiki iā ʻoe ke hauʻoli nui no ia mea. ʻO ka nīnau nui loa ma kou manaʻo i kēia manawa, "E hoʻi hou mai ana? He aha kaʻu e hana ai e pale aku ai?" Mai hopohopo. Ma waho aʻe o ka lawe ʻana i nā lāʻau lapaʻau a kāu kauka e kuhikuhi ai a me ka loaʻa ʻana o nā hoʻokolohua maʻamau, nui nā mea hiki iā ʻoe ke hana iā ʻoe iho. He nui o kēia mau mea i kamaʻāina paha iā ʻoe.
I ka ʻōlelo maʻalahi, ʻo nā ʻano nohona olakino like e hōʻemi ana i ka pilikia o ka loaʻa ʻana o ka maʻi ʻaʻai umauma e kōkua pū i ka hōʻemi ʻana i ka pilikia o ka hoʻi hou ʻana mai o ke kanesa. Ua hōʻoia ʻia kēia e nā noiʻi hou loa. Ua ʻike ʻia ka hana kino maʻamau a me ka ʻai waiwai i ka fiber, nā mea kanu, nā huaʻai, nā palaoa piha, a me nā nati e pale aku i ka hoʻi hou ʻana mai o ke kanesa. E kamaʻilio kākou e pili ana i kēia me nā kikoʻī.
He mea nui maoli anei ka hoʻoikaika kino?
ʻAe, ʻoiaʻiʻo nō. Aia nā pono maopopo o ka hana kino ʻana.
Ua ʻike ʻia ma kahi noiʻi nui i mālama ʻia i ka makahiki 2020 he haʻahaʻa ka pilikia o ka hoʻi hou ʻana o ka maʻi kanesa a me ka make ʻana o nā wahine i hana mau i ka hoʻoikaika kino ma mua a ma hope o ka ʻike ʻia ʻana o ka maʻi kanesa ma mua o ka poʻe i hana ʻole. Eia ka mea a ka noiʻi e ʻōlelo nei.
- E hoʻomaʻamaʻa kino ikaika ma ka liʻiliʻi he 150 mau minuke (2 ½ hola) i kēlā me kēia pule (e.g., hele wāwae wikiwiki, holo paikikala)
- E komo i nā hoʻoikaika kino ma ka liʻiliʻi he ʻelua lā o ka pule (e.g., hāpai kaumaha, yoga)
E noʻonoʻo, hiki iā ʻoe ke hoʻokō i kēia pahuhopu ma ka hele wikiwiki ʻana no 30 mau minuke i ka lā, 5 mau lā o ka pule. ʻAʻole ia he mea paʻakikī, ʻeā? ʻO ka mea kupanaha, ʻoiai nā wahine i hiki ʻole ke hoʻokō piha i kēia mau pahuhopu, ua loaʻa nō iā lākou nā hopena maikaʻi loa. ʻO ia hoʻi, hiki i nā hana liʻiliʻi ke loaʻa ka hopena nui.
Pehea e hoʻomaka ai i ka hoʻoikaika kino ma hope o ka lāʻau lapaʻau?
Ua luhi loa paha kou kino i ka maʻi kanesa a me kāna mau lāʻau lapaʻau. No laila, ʻaʻohe mea e manaʻo iā ʻoe e holo i ka marathon i ka manawa hoʻokahi. Akā, ʻo ka hoʻomaka liʻiliʻi ka mea nui loa. E nānā kākou pehea e hoʻomaka ai i kēia ma ka papa ma lalo nei.
| Hana e Hana ai | No ke aha he mea nui? (No ke aha he mea nui) |
|---|---|
| E hoʻomaka liʻiliʻi. | ʻOiai he 15 mau minuke wale nō o ka hele wāwae ʻana i kēlā me kēia lā, he mea pono ia. Hiki ke paʻakikī ke hoʻomaka e hoʻoikaika kino me ka luhi i hana ʻia e ka lāʻau lapaʻau. Akā inā hoʻomaka liʻiliʻi ʻoe, e ʻike ʻoe i ka ikaika e hana hou aku i ka hala ʻana o ka manawa. |
| E kamaʻilio me kāu kauka. | He mea pono kēia. Mai poina e "kūkākūkā me kāu kauka ma mua o ka hoʻomaka ʻana i kekahi hoʻoikaika kino" i kēia manawa. E nīnau i kāu hui lapaʻau e pili ana i ka pae o ka hoʻoikaika kino hiki i kou kino ke lawelawe i kēia manawa. |
| Mai manaʻolana nui. | He mea holo wikiwiki paha ʻoe ma mua o ka lāʻau lapaʻau. Akā, mai manaʻo e holo i kēlā wikiwiki i kēia manawa. E hāʻawi i kou kino i ka manawa e ho'ōla ai. He mea maʻamau kēlā. |
| E mālama i kou mau iwi a me nā hono. | Hiki i kekahi mau lāʻau lapaʻau, ʻoiai ka chemotherapy, ke hoʻonāwaliwali i nā iwi. No laila, e hoʻomaka me nā hana e like me ka hele wāwae a me ka ʻauʻau ma kahi o nā hoʻoikaika kino e like me ka holo a me ka lele ʻana, kahi e hoʻonui ai i ka pilikia o nā haki. |
| E mālama i ke kaulike. | Ma hope o ka chemotherapy, hiki i kekahi poʻe ke ʻike i ka mae ʻole a i ʻole ka nalowale o ka ʻike i ko lākou mau lālā (neuropathy). Hiki i kēia ke hoʻopilikia i ke kaulike. No laila, e makaʻala e pili ana i nā hoʻomaʻamaʻa e pili ana i ka pilikia o ka hāʻule ʻana. ʻOi aku ka palekana o ka holo ʻana i kahi paikikala hoʻoikaika kino ma mua o ka holo ʻana ma luna o kahi treadmill. |
| E hana i nā hoʻoikaika kino e hoʻoikaika ai i ka ikaika. | Hiki i kēia mau mea ke hana i kahi ʻokoʻa nui i kou ola o kēlā me kēia lā. Aia nā hōʻike e hōʻemi ana kēia mau hoʻoikaika kino i ka luhi, ke kaumaha, a hoʻomaikaʻi i ke ʻano o ke ola a me ka hana kino. |
He aha kā mākou e pono ai e ʻike e pili ana i ka meaʻai a me ka mea inu?
ʻAe, e kamaʻilio kākou e pili ana i ka meaʻai a me ka mea inu. ʻO nā mea nui e hoʻomanaʻo ai ma ʻaneʻi:
E ʻai i nā huaʻai hou aʻe , nā mea kanu haʻahaʻa -starch (ʻoi aku hoʻi nā lau ʻōmaʻomaʻo a me nā mea kanu e like me ke kāpeti, broccoli, cauliflower), a me nā palaoa piha. E hōʻemi i nā mea inu kō a me nā meaʻai māmā i hoʻomāʻona ʻia.
Ua ʻike ʻia ma kahi noiʻi nui o 250,000 mau kahu maʻi ma ʻAmelika Hui Pū ʻIa ma loko o 30 mau makahiki, ʻo nā wāhine i ʻai nui i nā huaʻai a me nā mea kanu he haʻahaʻa loa ka nui o ka make ʻana mai ka maʻi ʻaʻai umauma ma mua o ka poʻe i ʻai liʻiliʻi loa.
Ua ʻike ʻia kēia mau pono e pili pono ana i nā lau ʻōmaʻomaʻo a me nā mea kanu cruciferous e like me ka kāpeti, broccoli, cauliflower, a me nā ʻōpuʻu Brussels.
E nānā kākou i ka mea e ʻai ai a me ka mea e kaupalena ai .
| ʻAno Meaʻai | Nā Laʻana a me nā Mea e ʻIke ai |
|---|---|
| Nā mea e ʻai hou aku ai | |
| Nā Mea Kanu Cruciferous | Kāpeti, cauliflower, broccoli, kale, radishes. E ho'āʻo e hoʻokomo i kekahi o kēia mau mea i kāu papaʻai i kēlā me kēia lā. |
| Nā mea kanu ʻōmaʻomaʻo | ʻO kēlā me kēia ʻano lau ʻōmaʻomaʻo e like me ka spinach, kale, spinach, a pēlā aku. He waiwai kēia i nā antioxidants. |
| ʻO nā palaoa a pau a me ka fiber | ʻO ka laiki palaoa piha, buckwheat, oats, bale. Ua ʻike ʻia ka ʻai ʻana i ka meaʻai kiʻekiʻe i ka fiber e hōʻemi i ka pilikia o ka make. |
| Soy | Tofu, Edamame. ʻOiai he mau kuhihewa mua e pili ana i ka soy, ua hōʻike ʻia i kēia manawa e hiki i ka soy ke hōʻemi i ka pilikia o ka hoʻi hou ʻana o ka maʻi kanesa. |
| Nā mea e kaupalena ai a pale aku paha | |
| Nā meaʻai me ka helu glycemic kiʻekiʻe (High Glycemic Load) | Hoʻokiʻekiʻe koke kēia i nā pae kō koko. Eia kekahi laʻana: nā mea inu kō, nā meaʻai ʻono, ka berena keʻokeʻo, nā meaʻai i hana ʻia e like me nā ʻuala palai, nā donuts. |
| ʻAi ʻulaʻula a me ka ʻiʻo i hana ʻia | E hōʻemi i ka ʻai ʻana i nā ʻiʻo ʻulaʻula e like me ka pipi, ka puaʻa, a me ka ʻiʻo kao. E pale loa i nā ʻiʻo i hana ʻia e like me nā sausage a me ka puaʻa. |
| ʻAila | He mea nui loa ka pale ʻana i ka inu ʻana i ka waiʻona e hōʻemi ai i ka pilikia o ka hoʻi hou ʻana o ka maʻi kanesa. |
No ke aha he mea nui ka mālama ʻana i ke kaumaha olakino?
Ke hana ʻoe i kēia mau mea a pau, me ka hoʻoikaika kino mau a me ka ʻai ʻana i ka meaʻai olakino , e maʻalahi hoʻi iā ʻoe ke mālama i ke kaumaha olakino. He mea nui loa kēia ma hope o ka maʻi ʻaʻai umauma.
Ua hōʻike maopopo ʻia ka noiʻi ʻana e pili ana ka hoʻonui ʻia ʻana o ka helu kumu o ke kino (BMI), a i ʻole ka piʻi ʻana o ke kaumaha, ma hope o ka ʻike ʻana i ka maʻi kanesa me nā hopena maikaʻi ʻole .
No laila, e ho'āʻo i kāu mea maikaʻi loa e pale aku i ka piʻi ʻana o ke kaumaha a mālama i ke kaumaha olakino no kou kiʻekiʻe. ʻO nā ʻōlelo aʻoaʻo a ka American Institute for Cancer Research (AICR) no ka pale ʻana i ka maʻi kanesa he mea nui like ia no ka poʻe o ʻoukou i ho'ōla ʻia mai ka maʻi kanesa. Eia nā ʻōlelo aʻoaʻo:
- E mālama i ke kaumaha olakino.
- E hana kino.
- E ʻai hou aku i nā palaoa piha, nā mea kanu, nā huaʻai, a me nā legumes (e like me nā pīni a me nā chickpeas).
- E hōʻemi i nā mea inu kō, nā meaʻai wikiwiki, a me nā meaʻai i hana ʻia me ka momona, ka starch, a me ke kō.
- E kaupalena i ka ʻai ʻana i ka ʻiʻo ʻulaʻula (pipi, puaʻa).
- E hōʻalo i nā ʻiʻo i hana ʻia a me ka waiʻona.
Leka Lawe-Home
- Ma hope o ka mālama ʻia ʻana o ka maʻi ʻaʻai umauma, he mea nui ka hoʻoikaika kino mau a me ka ʻai olakino e hōʻemi ai i ka pilikia o ka hoʻi hou ʻana mai o ke kanesa.
- Ma mua o ka hoʻomaka ʻana i kekahi papahana hoʻoikaika kino, e kamaʻilio me kāu kauka e ʻike i ka mea kūpono iā ʻoe.
- Mai hoʻomaka nui i ka manawa hoʻokahi, e hoʻomaka me kahi mea liʻiliʻi, e like me ka hele wāwae no 15-30 mau minuke i kēlā me kēia lā. E hoʻonui mālie ʻoe i ka ikaika.
- E hōʻemi i ke kō, nā meaʻai i hana ʻia, a me ka ʻiʻo ʻulaʻula, a hoʻohui i nā mea kanu hou aʻe (ʻoi aku ka kāpeti a me ka broccoli), nā lau ʻōmaʻomaʻo, nā huaʻai, a me nā palaoa piha i kāu meaʻai.
- He mea nui e mālama i ke kaumaha olakino no kou kiʻekiʻe. E pale i ka piʻi ʻana o ke kaumaha.
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