Tikamva mawu oti "khansa," tonse timachita mantha pang'ono, sichoncho? Pakadali pano, monga mkazi, mantha omwe timamva tikamva mawu oti "khansa ya m'mawere" ndi akulu kwambiri. Iyi ndi khansa yachiwiri yofala kwambiri mwa akazi padziko lonse lapansi pambuyo pa khansa ya pakhungu. Koma musachite mantha. Khansa ndi matenda ovuta kwambiri, ndipo pakhoza kukhala zifukwa zambiri. Koma chabwino kwambiri ndichakuti tingachepetse kwambiri chiopsezochi mwa kusintha zina mwa zizolowezi zathu za moyo. Kukhala ndi zinthu zoopsazi sikutanthauza kuti mudzakhala ndi khansa. Mofananamo, matendawa amatha kufalikira popanda zinthu zoopsa. Chifukwa chake, tiyeni tidziwe izi ndikuyang'ana kwambiri zinthu zomwe tingathe kuzilamulira.
Kulemera kwa thupi ndi mafuta osafunikira
Vuto lomwe anthu ambiri m'dziko lathu akukumana nalo pakali pano ndi kunenepa kwambiri. Makamaka mukatha kusamba, ngati mulemera kwambiri, chiopsezo chanu cha khansa ya m'mawere chimawonjezeka. Kuphatikiza apo, ngati munthu wonenepa kwambiri atenga khansa, mwayi woti ibwererenso ndi waukulu.
Kumbukirani, si mafuta onse m'thupi mwathu omwe ali ofanana. Mafuta omwe amasungidwa m'mimba mwathu ndi owopsa kuposa mafuta omwe amasungidwa m'chiuno mwathu. Izi zili choncho chifukwa maselo amafuta m'mimba mwathu amapanga mapuloteni ambiri omwe amayambitsa kutupa m'thupi. Kutupa kumeneku kumathandiza maselo a khansa kukula.
Koma kuchita khama pang'ono kungapangitse kusiyana kwakukulu. Ngakhale kutaya pang'ono ngati 5% kapena 10% ya kulemera kwanu konse kungathandize kwambiri kuchepetsa chiopsezo chanu . Yesetsani kuchepetsa pang'ono ngati magalamu 250 (theka la paundi) pa sabata.
Kodi kugwiritsa ntchito mowa kumakhudza bwanji?
Tikamwa mowa, kuchuluka kwa mahomoni m'thupi lathu, monga estrogen, omwe amalumikizidwa ndi khansa ya m'mawere, kumawonjezeka. Sikuti mowa wokhawokha ungawonongenso DNA m'maselo athu.
Mwachidule, ngati mumamwa mowa katatu kapena kuposerapo pa sabata, chiopsezo chanu cha khansa ya m'mawere chimawonjezeka ndi pafupifupi 15% . Ndipo, pa chakumwa chilichonse chowonjezera chomwe mumamwa patsiku, chiopsezo chanu chimawonjezeka ndi 10%. Chifukwa chake ngati mungasankhe china chake monga chakumwa cha zipatso m'malo mwa mowa, sichidzabweretsa chiopsezo chilichonse.
Kodi mumasuta? Ndiye ganiziraninso izi.
Kusuta fodya ndi chizolowezi choipa chomwe chimayambitsa mitundu yambiri ya khansa. Ponena za khansa ya m'mawere , chiopsezo chanu chimakhala chachikulu ngati munayamba kusuta musanakwanitse zaka 17.Ngakhale mutasiya kusuta, chiopsezocho chingakhalebe chachikulu kwa zaka 20 chisanafike nthawi yoti vutoli libwererenso.
Ngati mukufuna thandizo kuti musiye chizolowezichi, mungathe:
- Lankhulani ndi dokotala wanu ndipo mufunseni za mankhwala kapena chigamba.
- Lowani nawo gulu la uphungu kapena gulu lothandizira lomwe limakuthandizani kusiya kusuta .
- Yesani zinthu monga kusinkhasinkha.
Mankhwala a mahomoni ndi mapiritsi oletsa kubereka
Nkhaniyi ndi yovuta kwambiri. Azimayi ena amalandira chithandizo cha mahomoni kuti athetse kusasangalala kwa nthawi yopuma. Timachitcha kuti Hormone Replacement Therapy (HRT) .
Ngati mutenga HRT, yomwe ili ndi estrogen ndi progesterone , kwa zaka zoposa 5 panthawi yosiya kusamba, chiopsezo chanu cha khansa ya m'mawere chikhoza kuwonjezeka. Mapiritsi oletsa kubereka nawonso angathandize, chifukwa amatulutsa mahomoni ochepa m'thupi.
Koma nkhani yabwino ndi yakuti mukasiya kumwa mapiritsi awa, chiopsezochi chimachepanso pakapita nthawi. Musapange zisankho pa izi nokha . Ngati muli ndi mafunso okhudza izi, onetsetsani kuti mwalankhula ndi dokotala wanu kapena dokotala wa matenda a akazi musanapange chisankho.
| Choopsa | Zimene tingachite |
|---|---|
| Kulemera kwambiri (makamaka mafuta m'mimba) | Khalani ndi kulemera kwabwino mwa kudya bwino komanso kuchita masewera olimbitsa thupi. Kuchepetsa ngakhale 5% ya kulemera kwanu ndi nkhani yaikulu. |
| Kugwiritsa ntchito mowa | Chepetsani kumwa mowa kamodzi kapena kawiri pa sabata, kapena siyani kumwa konse. |
| Kusuta | Siyani kusuta. Funsani upangiri wa dokotala ngati pakufunika kutero. Mukasiya msanga, zimakhala bwino. |
| Kusowa zochita zolimbitsa thupi | Chitani masewera olimbitsa thupi osachepera mphindi 150 pa sabata, monga kuyenda mwachangu kapena kukwera njinga. |
Mfundo zina zofunika
Kuchedwa kukhala ndi ana
Ngati mimba yanu yoyamba ichitika mutakwanitsa zaka 30 , chiopsezo chanu cha khansa ya m'mawere chikhoza kukhala chachikulu pang'ono. Izi zili choncho chifukwa thupi lanu limakhala ndi estrogen yambiri panthawi yobereka. Estrogen imagwira ntchito pakukula kwa khansa zambiri za m'mawere. Kusintha kwa mahomoni komwe kumachitika panthawi ya mimba komanso kukula kwa maselo a m'mawere kumateteza ku kukula kwa maselo osayenera omwe angayambitse khansa.
Kukhala pamalo omwewo
Masiku ano, miyoyo yathu yambiri imakhala itakhala pampando. Mu ofesi, m'galimoto, pa sofa kunyumba... Moyo wongokhala uwu umatsegula chitseko cha kunenepa kwambiri komanso chiopsezo cha khansa ya m'mawere. Choncho dzukani ndikuyenda nthawi iliyonse yomwe mungathe. Khalani ndi chizolowezi chochita masewera olimbitsa thupi kwa mphindi zosachepera 30 patsiku.
Vitamini D ndi zakudya
Kafukufuku wina wapeza kuti kuchepa kwa vitamini D m'thupi kungapangitsenso kuti munthu adwale khansa ya m'mawere. Njira yaikulu yomwe timapezera vitamini D ndi kudzera mu kuwala kwa dzuwa. Imapezekanso kuchokera ku zakudya zina ndi zowonjezera. Vitamini D ingakhale ndi mphamvu yoletsa kukula kwa maselo a khansa.
Komabe, popeza kukhala padzuwa kwambiri kumawonjezera chiopsezo cha khansa ya pakhungu, kukhala padzuwa m'mawa kwa mphindi pafupifupi 15 patsiku, masiku atatu pa sabata, nthawi zambiri kumakhala kokwanira.
Momwemonso zakudya zanu. Kudya zakudya zambiri zokonzedwa - tchipisi, mabisiketi, maswiti - ndi kudya ndiwo zamasamba zochepa, zipatso, nyemba, ndi tirigu wonse kumawonjezera chiopsezo chanu cha khansa. Kudya nyama yofiira yambiri ndi nyama zokonzedwanso sikwabwino. Ngati mumadya nyama yofiira pa sabata, ndi bwino kuchepetsa kudya kwake mpaka magalamu 350-500.
Uthenga Wopita Nawo Kunyumba
- Khalani ndi kulemera koyenera: Ndikofunikira kwambiri kusunga kulemera koyenera malinga ndi kutalika kwanu.
- Khalani ochita masewera olimbitsa thupi: Chitani masewera olimbitsa thupi kwa mphindi zosachepera 30 patsiku. Chepetsani nthawi yomwe mumakhala mutakhala pamalo amodzi.
- Chepetsani kumwa mowa ndipo pewani kusuta: Zizolowezi zonsezi zimawonjezera kwambiri chiopsezo cha khansa.
- Idyani zakudya zopatsa thanzi: Idyani ndiwo zamasamba, zipatso, nyemba, ndi tirigu wambiri. Chepetsani kudya zakudya zokonzedwa kale ndi nyama yofiira.
- Lankhulani ndi dokotala wanu: Musaope kulankhula ndi dokotala wanu za mankhwala a mahomoni, mapiritsi oletsa kubereka, kapena nkhawa zilizonse zaumoyo zomwe mungakhale nazo.
- Kudziyesa Mabere: Yesetsani kudziyesa mabere kamodzi pamwezi. Ngati muwona kusintha kulikonse kapena zotupa, funsani upangiri wa dokotala nthawi yomweyo.
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