Kan ei leh in hian kan hriselna a nghawng nasat zia chu i hria . Dik tak chuan kan ei leh in dan dik taka kan vawn tlat chuan natna khirh tak tak thenkhat, nasa taka ven theih a awm. Vawiin hian chutiang natna khirh tak pakhat, chu chu cancer of the large intestine and rectum, emaw, damdawi lam tawngkam chuan `(Colorectal Cancer)` chungchang kan sawi dawn a ni. Kan ei tur atana kan dah belh tur leh chutiang laka invenna atana kan paih chhuah tur te chu inrem takin i sawi ang u.
Thau leh colon cancer hi eng inzawmna nge ni?
Kan ei tur thau, a bik takin sa sen leh sa processed atanga thau saturated te hian colon cancer a thlen thei tih hmuhchhuah a ni.
Ngaihtuah teh, chaw thau tamna kan ei hian kan chaw ei (digestive system) hian thau tichhe thei thil a tichhuak thin. Chungte chu bile acid an ti a. Hengte hi kan intestines-ah, a bik takin colon-ah a luh chuan secondary bile acid-ah a chang thei a ni. Heng secondary bile acids te hian intestine wall line-a awm cell-ah tumor a tipung thei a ni. Chumi awmzia chu thau kan ei tam poh leh, a bik takin ran thau kan ei tam poh leh he hlauhawmna hi a nasa zawk tihna a ni.
Kan thiante chuan antioxidants an ti a
Tunah chuan cancer dotu superhero dang kan sawi dawn a ni. Chu chu antioxidants a ni. A awlsam zawngin sawi ila, antioxidant hi kan taksa invenna (defense mechanism) ang a ni. Kan taksa cell tichhe thei thil tha lo "free radicals" an tih lakah min venghim a ni.
``Free radicals'' te hi eng nge ni? Kan taksaa cell tin hian kan thawk chhuah hian oxygen kan hmang vek a. Heng free radicals te hi chu process atanga byproduct angin an lo piang a ni. Kan cell te chu rusting iron emaw rancid butter emaw ang chiin an tichhia a ni. Hetiang kalphung hi ``Oxidation'' an ti a. Lung natna, mitdel, tar leh natna hrik a thlen thei a ni.
Kan taksa cell te hian he chhiatna hi siam that theihna pianpui an nei a. Mahse antioxidant tamna ei tur kan ei hian he invenna hi a chak zawk thin.
A pawimawh ber chu zirchianna atanga a lan dan chuan ei tur atanga antioxidant hmuh hi supplement atana ei ai chuan a hlawk zawk a ni.
Eng ei tur nge antioxidant tamna?
- Carotene, beta-carotene, leh lutein ang chi thil te.
- Vitamin C leh Vitamin E te a awm bawk.
- Hengte hi thei thar, thlai leh tea chi thenkhatah te hmuh tur a awm tlangpui. Hei hian i eitur ah thlai leh thei rawng hrang hrang dah tel a tha tihna a ni.
Vitamin leh mineral pawimawh dangte
Folic acid chungchang hi han zir ila.
Zirna thenkhatah chuan folic acid hian cancer dona kawngah a pui thei niin an sawi. Mahse, zirchianna dang chuan cancer chi hrang hrang vei theihna a tipung thei tih a tarlang. Chuvangin hemi chungchangah hian zirchianna tam zawk neih a ngai a ni. Amaherawhchu, folic acid hi kan taksaa cell thar siamna atan leh thisen sen (red blood cells) hrisel taka vawn nan a pawimawh hle.
A hmuhna tha ber chu citrus thei chi hrang hrang, orange leh tangerine te, leh dark green leafy vegetables te, spinach ang chi te hi a ni.
Mahse hre reng ang che, folic acid supplement ei hian cancer hlauhawmna a tihziaawm tih finfiah a la ni lo. Zirna thenkhatah chuan a hlauhawmna chu tlemte pawhin a tipung thei tih an tarlang. So, unless your doctor advises otherwise , supplement ei ai chuan ei tur atanga i folic acid lak hi a finthlak zawk.
Calcium leh Vitamin D te a awm bawk
Heng pahnih hian kan ruh a tichak tih kan hre vek a, mahse zirchianna thar chuan colon cancer dona kawngah pawh an pui thei tih a sawi.
| Nutrient a ni | Chaw ei tur tam tak awmna |
|---|---|
| Calcium a ni | Thlai dum dum, bawnghnute, cheese, yogurt, salmon, sardines, kale, leh mustard greens te. |
| Vitamin D a ni | Salmon, sardines, bawnghnute vitamin D-a tihchak, artui rah, vawk thin, leh a chhuahna tha ber chu ni êng (zing dar 10 hma minute 20 vel leh tlai dar 3 hnuah) a ni. |
Fiber leh i gut
Fiber, a nih loh leh kan tih ang chi hi hun rei tak chhung chu cancer dona atana hmanraw chak takah ngaih a ni tawh a. Colon cancer a veng leh ven loh chungchangah research result hrang hrang awm mahse, fiber tamna ei hian hriselna zawng zawng a ti tha tih finfiahna tha tak a awm.Fiber hian constipation a veng a, bowel function tha tak a awm theih nan a pui bawk.
Fiber awmna tha ber berte:
- Whole grains leh a atanga siam chhang (whole grains, oats, whole grain rice).
- Prunes, berry te pawh a awm.
- Legumes te chu bean, peas, leh lentils te hi a ni.
- Thlai leh thlai thar te.
I ei leh in atanga fiber tam tak hmuh harsatna i neih chuan fiber supplement i ei thei bawk. Mahse, i ei leh inah fiber i dah dawnin zawi zawiin i dah tel thin tih hre reng ang che. Vawi khata ei tam lutuk hian pum a ti na thei a, natna a thlen thei bawk. Tin, tui tam tak in tur a ni.
Thlai thiltihtheihna thup - Phytochemicals
Hengte hi thil hmuhchhuah thar tak a ni. ``Phytochemicals`` hi thlai ei tur a awm, non-nutrient compound a ni a, cancer dona kawngah a pui thei a ni. Entirnan, ``Flavonoids`` leh ``Polyphenols`` te hi a ni. Chungte chu thlai chaw chi hrang hrangah a awm a, chung zingah chuan tomato, orange, berry, pepper, carrot, broccoli, cabbage, leh soybean te pawh a tel. Chuvangin i plate-ah thei leh thlai chi hrang hrang rawng hrang hranga khat tur a pawimawh.
Take-Home Thuchah a ni
- I ei tur tam zawk chu plant-based siam la, chu chu thlai, thei, thlai leh nut tihna a ni.
- Chhang leh buhfai ang chi thil i ei dawnin chhang var leh buhfai var ai chuan whole grain foods thlang zawk ang che.
- Sa sen (bawnghnute, vawk sa ang chi) leh sa processed sausage leh bacon ang chi ei hi tihtlem ngei ngei tur a ni.
- Taksa chak takin awm rawh. I taksa nena inmil tur taksa rihna hrisel tak vawng reng rawh.
- Zu in hi tihtlem rawh.
- Supplement ei ai chuan i vitamin leh mineral te hi natural foods atanga lak tum ang che. Supplement eng emaw i tan dawn a nih chuan doctor zawt ngei ang che.
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