Diabetes leh thisen sang ang chi natna tam tak laka inthiarfihlim turin ei leh in tha leh ei leh in tha a pawimawh zia kan hre vek. Mahse, kan ei leh in hian natna khirh tak, colorectal cancer ang chi venna kawngah pawh hmun pawimawh tak a chang thei tih i hria em? He thuziakah hian chumi chungchang chu kan sawi dawn a ni. Cancer dona kawngah hian engtin nge kan ei leh in chu ralthuamah kan chantir theih ang tih i lo en ang u.
Chaw thau tak tak, a bik takin sa sen ei hian hei hi a nghawng em?
Ni e, he thawnthuah hian thudik engemaw zat a awm. Sa sen (bawnghnute leh vawk sa ang chi) leh sa processed, sausage, meatballs, leh bacon te ei fo hian colon cancer vei theihna a tipung thei a ni.
A awlsam zawngin sawi ila, ei tur thau tak tak kan ei hian kan taksa hian bile acids an tih thilte chu chaw ei kawngah a chhuah a, chu chuan thau chu a ei theih nan a pui thin. Hei hi thil pangngai a ni. Mahse thau kan ei tam poh leh bile acids a pung bawk. Heng bile acid tam lutuk te hian colon a thlen chuan thil tha lo dang ah an chang thei a, chu chuan cancer cell te chu a ti thang lian thei a ni. Chuvangin ran thau tamna ei tur hi control a pawimawh hle.
Antioxidants te thiltihtheihna (superpower) a ni
'Antioxidants' tih thumal hi i hre tawh ngei ang. Hengte hi kan taksa tan a hlawkpui hle. An hnathawh dan hrethiam tur chuan ‘free radicals’ tih hi eng nge a nih kan hriatthiam hmasak a ngai a ni.
Kan taksaa cell tin hian oxygen hmangin chakna an siam chhuak vek a. Hetianga byproduct angin ‘free radicals’ an tih, unstable particles a lo awm ta a ni. Kan taksa chhunga cell tichhe thei hmêlma te tak te angin ngaihtuah rawh. Iron rust emaw butter emaw a rancid ang bawkin heng free radicals te hian kan cell hrisel te a tichhe thin. He chhiatna hian natna tam tak a thlen thei a, chu chu cancer, thinlung natna, leh mitdelna te hi a ni.
Antioxidants te hi kan cell te hi heng hmelma ‘free radicals’ an tih te laka vengtu sipaite an ni.
Mahse hriat reng tur pawimawh ber chu zirchianna atanga a lan dan chuan heng antioxidants te hi ei leh in atanga lak chhuah hi supplement ang chi ei ai chuan a hlawk zawk a ni .
| Antioxidant chi hrang hrang | Chaw ei tur tam tak awmna |
|---|---|
| Beta-carotene a awm bawk | Dark green leh orange thlai leh thei chi hrang hrang, carrot, sweet potato, pumpkin, leh spinach te |
| Lutein a ni | Thlai hring, spinach, kale, broccoli te pawh a awm |
| Vitamin C a ni | Orange, tangerine, lime, guava, bell pepper, guava, leh nectarines te a awm a |
| Vitamin E a awm a | Almond, sunflower chi, spinach, avocado te a awm bawk |
Cancer dona atana puitu vitamin leh mineral dangte
Folic Acid hmanga siam a ni
Folic acid hi kan taksaa cell thar siamna atan leh thisen sen (red blood cells) hrisel taka vawn nan a pawimawh hle. Zirna thenkhat chuan cancer dona kawngah pawh a pui thei niin an sawi. Mahse, zirchianna dangah chuan folic acid hi pill angin ei hian cancer chi hrang hrang vei theihna a tipung deuh thei tih hmuhchhuah a ni. Chuvangin i folic acid hi citrus fruit leh dark green leafy vegetables spinach ang chi atanga natural takin lak a tha ber a, pills aiin .
Calcium leh Vitamin D te a awm bawk
Heng pahnih hi ruh tichaktu thil angin kan sawi a, mahse zirchianna thar chuan heng pahnih hian colon cancer laka invenna kawngah pawh a pui thei tih a tarlang.
- Calcium: Bawnghnute, cheese, yogurt, salmon, sardines, leh dark green vegetables kale ang chi atanga hmuh theih a ni.
- Vitamin D: Salmon, sardine, fortified milk, leh egg yolks-ah te hmuh tur a awm. Kan tana vitamin D kan hmuhna tha ber chu ni eng hi a ni. Nitin vitamin D kan ei zat chu zing dar 10 a.m. leh tlai dar 3 inkarah minute 20 vel ni ênga kan inhriat tir mai mai hian kan hmu thei a ni.
Fiber awmna ei tur pawimawhna
Fiber hi hun rei tak chhung chu cancer dona atana hmanraw chak takah ngaih a ni tawh a. Fiber hian colon cancer laka invenna kawngah direct link a nei em tih chungchangah ngaihdan hrang hrang a awm laiin, thil pakhat a chiang a, fiber tamna ei tur ei hi hriselna zawng zawng atan a hlawkpui hle.
Fiber tamna ei tur hian chaw ei dan a tidanglam a, chaw ei kham a veng a, taksa rihna control nan a pui bawk a, taksa rihna a tipung a, taksa rihna a tipung bawk.
- Fiber awmna tha ber: Whole grains (porridge, oats), chhang sen, peas ang chi legumes, lentils, bean, thei leh thlai thar, leh whole grains (brown rice).
Pawimawh: I ei leh inah fiber i dah tan tirh chuan zawi zawiin ti rawh . Vawi khata ei tam lutuk hian bloating leh gas a thlen thei. Tin, tui tam tak in pawh theihnghilh suh .
Thlai chhunga phytochemicals thup te
Hei hi i tan chuan thumal thar a ni mai thei. ‘Phytochemicals’ hi chaw tha lo, mahse hriselna tichaktu chemical compound, thlai ei tur a awm a ni. Thlai te chu an rawng, an rimtui leh an thlum an pe a, kan taksaa cancer cells te lo thang lian lo turin an pui bawk. Thlai ei tur chi hrang hrangah an awm a, chung zingah chuan tomato, orange, berry, pepper, carrot, broccoli, cabbage, leh soybean te pawh an tel.
Nun hrisel kan neih theih nan ei leh in awlsam tak takte chu engte nge ni?
Cancer vei theihna tihtlem leh hrisel taka awm theih nan heng kaihhruaina awlsam tak takte hi i zawm thei ang.
| Tihdanphung | Engtin nge tih ang? |
|---|---|
| Thlai atanga siam ei leh in | I plate tam zawk chu thei, thlai, legumes leh whole grains hmangin khat rawh. |
| Cereals leh bran te | Chhang var leh buhfai var ai chuan bran tamna chhangphut dum, whole grains, oats leh brown rice te thlang zawk ang che. |
| Sa sen leh processed sa | Hengte hi a theih ang anga i ei tam theih nan tihtlem rawh. Sa i ei chuan ar emaw, sangha emaw ang chi sa i thlang ang. |
| Taksa tihchakna | Kar khat chhunga ni tam zawkah minute 30 tal exercise la. Taksa rihna hrisel tak vawng reng rawh. |
| Zu | Zu in tih dan i neih chuan a theih ang anga tihtlem la. |
Take-Home Thuchah a ni
- I ei leh in ah thei leh thlai rawng hrang hrang tam zawk dah la. I plate rawng hrang hrang i siam chuan nutrients i hmu tam zawk ang.
- Sa sen leh sa processed sausage leh bacon te ei hi a theih ang anga tihtlem tur a ni.
- Vitamin leh mineral supplement rinchhan ai chuan natural foods atanga i nutrition lak tum zawk ang che.
- I taksa rihna hrisel vawn reng leh nitin exercise neih hi natna tam tak laka invenna atan a pawimawh hle a, cancer pawh a tel.
- I chhungte zingah tu emaw chuan colon cancer an vei tawh a nih chuan, emaw, he thil chungchangah hian rinhlelhna emaw zawhna emaw i neih chuan i doctor nen inbiakna neih hreh ngai suh.
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