Hun rei tak chhung chu hnute cancer nen in indo tawh a, tunah chuan remission-ah i awm tawh. A hmasa berah chuan hei hi i tan chuan hnehna ropui tak a ni. Chumi chungchangah chuan i hlim thei hle. Tuna i rilrua zawhna lian ber chu, "A lo let leh dawn em ni? Engtin nge ka tih theih ang?" Lungngai suh. I doctor-in a pek damdawi ei leh screening neih fo bakah hian nangmah ngeiin i tih theih tam tak a awm bawk. Chûng zînga tam tak chu i hriat chian a ni mai thei.
A awlsam zawngin, hnute cancer vei theihna tihtlemtu nunphung hrisel tak takte hian cancer lo awm leh theihna tur a tihziaawm bawk. Hei hi zirchianna thar ber berte pawhin an nemnghet tawh a ni. Taksa tihchak reng leh fiber, thlai, thei, whole grains, leh nut tamna ei hian cancer lo kir leh tur lakah a veng tih hmuhchhuah a ni. Hemi chungchang hi chipchiar takin sawi ila.
Exercise hi a pawimawh takzet em?
Ni e, a dik ngei ang. Taksa tihchakna hian hlawkna a nei chiang hle.
Kum 2020-a zirchianna lian tak an neihah chuan cancer hmuhchhuah hma leh an hriat hnua exercise la fo thinte chu cancer vei lote aiin cancer lo lang leh thihna an nei tlem zawk tih hmuhchhuah a ni. Hetah hian zirchiannain a rawtna chu a awm.
- Kar khatah minute 150 (darkar 2 1⁄2) tal exercise chakna nei lo (moderate-intensity exercise) nei thin ang che. (e.g., kea kal chak, cycle khalh) .
- Kar khatah ni hnih tal taksa ruh tichaktu exercise (e.g., weight lifting, yoga) ti thin ang che.
Ni khatah minute 30, kar khatah ni 5 chhung chak taka kal hian he thil tum hi i tihlawhtling thei ang tih han ngaihtuah teh. Chu chu chutiang chuan a harsa lo a ni lawm ni? Mak tak mai chu hmeichhia heng thil tumte hi tihhlawhtlin kim thei lo pawh hian result tha tak tak an la nei tho a ni . Chumi awmzia chu thiltih tenau te pawhin nghawng lian tak a nei thei tihna a ni.
Treatment hnuah engtin nge fitness kan tan ang?
I taksa hi cancer leh a enkawlna avang hian a chau hle a ni mai thei. Chuvangin vawi khatah marathon tlan vek turin tumahin an beisei lo. Mahse a tet atanga bul tan hi a pawimawh ber a ni. Hei hi a bul tan dan tur chu a hnuaia table-ah hian i lo en ang u.
| Action tih tur | Engvangin nge a pawimawh? (Engvangin nge a Pawimawh) |
|---|---|
| Tlem atanga tan rawh. | Nitin minute 15 chauh kal pawhin a hlawkpui thei a ni. Enkawlna avanga hahna nen hian exercise tan a harsa thei hle. Mahse, a têt aṭanga i ṭan chuan hun kal zelah thil tam zawk tih theihna chakna i hmu ang. |
| I doctor nen inbia ang che. | Hei hi tih ngei ngei tur a ni. Hetih lai hian "Exercise eng pawh i tan hmain doctor rawn hmasa phawt ang che" tih theihnghilh ngai suh . Tuna i taksain exercise a tih theih zat chu i medical team hnenah zawt rawh. |
| Beiseina sang tak nei suh. | Enkawl hma khan tlan chak tak i ni mai thei. Mahse tunah chuan chutiang speed-a tlan chu beisei suh. I taksa chu dam turin hun pe rawh. Chu chu thil pangngai a ni. |
| I ruh leh ruhte enkawl rawh. | Enkawlna thenkhat, a bik takin chemotherapy hian ruh a tichak lo thei hle. Chuvangin, tlan leh zuang ang chi exercise ai chuan kea kal leh tui chawi ang chi thiltih hmangin tan la la, chu chuan ruh tliak a tipung a ni. |
| Balance enkawl rawh. | Chemotherapy an tih zawh hian mi thenkhat chuan an ke ruh (neuropathy) ah an rilru a na emaw, an rilru a na thei lo (neuropathy). Hei hian balance a nghawng thei a ni. Chuvangin, tlak hlauhawmna nei exercise-ah fimkhur hle ang che. Exercise bicycle khalh hi treadmill-a tlan ai chuan a him zawk. |
| Chakna siamna exercise te ti rawh. | Hengte hian i nitin nunah danglamna nasa tak a thlen thei a ni. Heng exercise te hian hahna, lungkhamna a tihziaawm a, nunphung leh taksa hnathawh a titha tih finfiahna a awm. |
Ei leh in chungchangah eng nge kan hriat ngai?
Awle, tunah chuan ei leh in chungchang sawi ila. Hetah hian hriat reng tur ber chu:
Thei tam zawk , low -starch thlai (a bik takin leafy greens leh thlai chi hrang hrang cabbage, broccoli, cauliflower ang chi), leh whole grains ei tam rawh. Sugary drinks leh sweetened snacks te kha tihtlem rawh .
Kum 30 chhunga United States-a nurse 250,000-te zirchianna lian takah chuan hmeichhia thei leh thlai ei tam berte chu hnute cancer vanga thihna rate chu ei tlem berte aiin a hniam zawk tih hmuhchhuah a ni.
Heng hlawknate hi a bik takin green leafy vegetables leh cruciferous vegetables, cabbage, broccoli, cauliflower, leh Brussels sprouts te vang a ni tih hmuhchhuah a ni.
Eng nge ei tur leh eng nge tihkhawtlai tur tih i en ang u .
| Chaw chi hrang hrang | Entirna & Hriat tur |
|---|---|
| Thil ei tam zawk tur | |
| Cruciferous Veggies te pawh a awm | Cabbage, cauliflower, broccoli, kale, radish te pawh a awm bawk. Nitin heng zinga tlemte hi i ei leh in ah telh tum ang che. |
| Thlai hring (green vegetables) a awm | Leafy greens chi hrang hrang spinach, kale, spinach, etc. Hengte hian antioxidant a pai tam hle. |
| Whole grains leh fiber te pawh a awm | Buhfai, buckwheat, oats, barley te chu a pum puia siam a ni. Fiber tamna diet ei hian thihna a ti tlem tih hmuhchhuah a ni. |
| Soy a ni | Tofu, Edamame te an ni. Tun hmain soy chungchangah ngaihdan dik lo awm mahse, tunah chuan zirchianna atanga a lan dan chuan soy hian cancer lo lang leh theihna a ti tlem thei a ni. |
| Thil tihkhawtlai tur emaw, pumpelh tur emaw | |
| Glycemic index sang tak nei ei tur (High Glycemic Load) . | Hengte hian thisen sugar level a tisang nghal vat a ni. Entirnan: sugary drinks, sweet foods, chhang var, processed foods chips, donuts te. |
| Sa sen leh sa processed | Sa sen, bawngsa, vawk sa, leh kêl sa te hi tihtlem rawh. Sa processed sausage leh bacon ang chi te hi pumpelh vek tur a ni. |
| Zu | Cancer lo awm leh theihna tur tihziaawm nan zu in loh hi a pawimawh hle. |
Engvângin nge taksa rihna hrisel neih hi a pawimawh êm êm?
Heng zawng zawng hi i tih chuan, exercise neih fo leh ei leh in hrisel ei te pawh tiamin, i tan pawh i taksa rihna hrisel tak neih chu a awlsam zawk ang. Hei hi hnute cancer hnuah a pawimawh hle.
Research chuan cancer hmuhchhuah hnua body mass index (BMI), a nih loh leh taksa rihna tihpun chu a rah chhuah ṭha lo tak nen a inzawm tih chiang takin a târ lang a ni .
Chuvangin, i taksa rihna tihpun loh nan theihtawp chhuah la, i san zawng atan taksa rihna hrisel tak vawng reng rawh. American Institute for Cancer Research (AICR)-in cancer laka invenna atana rawtna a siamte hi cancer atanga dam tawhte tan pawh a pawimawh ve ve a ni. Thurawn te chu hetiang hi a ni mai:
- I taksa rihna hrisel tak vawng reng rawh.
- Taksa chak takin awm rawh.
- Whole grain, thlai, thei, leh legumes (bean leh chickpeas ang chi) ei tam zawk rawh.
- Sugary drinks, fast foods, leh processed foods thau, starch leh sugar tamna te khap tlat ang che.
- Sa sen (bawngsa, vawk sa) ei khap rawh.
- Sa processed leh zu ei loh tur.
Take-Home Thuchah a ni
- Hnute cancer enkawl hnuah cancer lo kir leh theihna tur a tihziaawm nan exercise mumal leh ei leh in hrisel hi a pawimawh hle.
- Exercise program eng pawh i tan hmain i doctor nen inbiakna neih hmasa phawt la, i tana tha tur chu i hriat chian hmasak phawt ang che.
- Vawi khatah lian takin bul tan suh la, thil tenawm tak atanga tan la, nitin minute 15-30 vel kal ang chi. Zawi zawiin chakna i nei chho zel ang.
- Sugar, processed foods, leh sa sen te tihtlem la, i eitur ah thlai (a bik takin cabbage leh broccoli), leafy greens, thei leh whole grains te dah belh rawh.
- I san zawng atana taksa rihna hrisel tak neih hi a pawimawh hle. Thau tihpun loh tur.
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