Mwalimbana ndi khansa ya m'mawere kwa nthawi yayitali ndipo tsopano mwachira. Choyamba, ichi ndi chipambano chachikulu kwa inu. Mutha kukhala okondwa nacho kwambiri. Funso lalikulu lomwe lili m'maganizo mwanu tsopano ndi lakuti, "Kodi idzabweranso? Ndingatani kuti ndipewe?" Musadandaule. Kuwonjezera pa kumwa mankhwala omwe dokotala wanu wakupatsani komanso kuyezetsa magazi nthawi zonse, palinso zinthu zambiri zomwe mungachite nokha. Zambiri mwa izi zitha kukhala zodziwika bwino kwa inu.
Mwachidule, zizolowezi zomwezo za moyo wathanzi zomwe zimachepetsa chiopsezo chotenga khansa ya m'mawere zimathandizanso kuchepetsa chiopsezo chobwereranso kwa khansa. Izi zatsimikiziridwa ndi kafukufuku waposachedwa. Kuchita masewera olimbitsa thupi nthawi zonse komanso kudya zakudya zokhala ndi ulusi wambiri, ndiwo zamasamba, zipatso, tirigu wonse, ndi mtedza zapezeka kuti zimateteza khansa kuti isabwererenso. Tiyeni tikambirane izi mwatsatanetsatane.
Kodi kuchita masewera olimbitsa thupi n'kofunikadi?
Inde, ndithudi. Pali ubwino woonekeratu wokhala ndi masewera olimbitsa thupi.
Kafukufuku wamkulu yemwe adachitika mu 2020 adapeza kuti akazi omwe amachita masewera olimbitsa thupi nthawi zonse asanadziwike ndi khansa komanso atapezeka kuti ali ndi khansa anali pachiwopsezo chocheperako chobwereranso ndi kufa ndi khansa kuposa omwe sanatero. Izi ndi zomwe kafukufukuyu akulangiza.
- Chitani masewera olimbitsa thupi osachepera mphindi 150 (maola awiri ndi theka) pa sabata. (monga kuyenda mwachangu, kukwera njinga)
- Chitani masewera olimbitsa minofu osachepera masiku awiri pa sabata (monga kunyamula zolemera, yoga)
Tangoganizirani, mungathe kukwaniritsa cholinga ichi mwa kuyenda mofulumira kwa mphindi 30 patsiku, masiku 5 pa sabata. Sizovuta kwenikweni, eti? Chodabwitsa n'chakuti ngakhale akazi omwe sanathe kukwaniritsa zolingazi kwathunthu, adapezabe zotsatira zabwino kwambiri. Izi zikutanthauza kuti ngakhale zochita zazing'ono zimatha kukhala ndi zotsatirapo zazikulu.
Kodi mungayambe bwanji kulimbitsa thupi mutatha kulandira chithandizo?
Thupi lanu mwina latopa kwambiri ndi khansa ndi mankhwala ake. Choncho palibe amene akuyembekezera kuti muthamange marathon nthawi imodzi. Koma kuyamba pang'ono ndiye chinthu chofunikira kwambiri. Tiyeni tiwone momwe tingayambire izi mu tebulo ili m'munsimu.
| Zochita Zoyenera Kuchita | Chifukwa chiyani ndikofunikira? (Chifukwa chiyani ndikofunikira) |
|---|---|
| Yambani pang'ono. | Ngakhale kuyenda kwa mphindi 15 patsiku kungakhale kopindulitsa. Zingakhale zovuta kuyamba kuchita masewera olimbitsa thupi chifukwa cha kutopa komwe kumachitika chifukwa cha chithandizo. Koma ngati muyamba pang'ono, mudzapeza mphamvu zochitira zambiri pakapita nthawi. |
| Lankhulani ndi dokotala wanu. | Izi ndi zofunika kwambiri. Musaiwale "kufunsa dokotala wanu musanayambe kuchita masewera olimbitsa thupi" panthawiyi. Funsani gulu lanu lachipatala za kuchuluka kwa masewera olimbitsa thupi omwe thupi lanu lingathe kuchita pakadali pano. |
| Musakhale ndi chiyembekezo chachikulu. | Mwina munali kuthamanga kwambiri musanalandire chithandizo. Koma musayembekezere kuthamanga pa liwiro limenelo tsopano. Perekani thupi lanu nthawi yoti lichiritse. Zimenezo ndi zachilendo. |
| Samalani mafupa ndi mafupa anu. | Mankhwala ena, makamaka chemotherapy, amatha kufooketsa mafupa. Choncho, yambani ndi zochita monga kuyenda ndi kusambira m'malo mochita masewera olimbitsa thupi monga kuthamanga ndi kulumpha, zomwe zimawonjezera chiopsezo cha kusweka kwa mafupa. |
| Samalani kuti zinthu zikhale bwino. | Pambuyo pa chemotherapy, anthu ena amatha kumva dzanzi kapena kutaya kumva m'miyendo yawo (neuropathy). Izi zitha kusokoneza kukhazikika kwa thupi. Chifukwa chake, samalani ndi masewera olimbitsa thupi omwe angayambitse kugwa. Kukwera njinga yochita masewera olimbitsa thupi ndikotetezeka kuposa kuthamanga pa treadmill. |
| Chitani masewera olimbitsa thupi. | Izi zingapangitse kusiyana kwakukulu pa moyo wanu watsiku ndi tsiku. Pali umboni wakuti maseŵera olimbitsa thupi amenewa amachepetsa kutopa, kupsinjika maganizo, komanso amathandiza kuti moyo wanu ukhale wabwino komanso kuti thupi lanu lizigwira ntchito bwino. |
Kodi tiyenera kudziwa chiyani pankhani ya chakudya ndi zakumwa?
Chabwino, tsopano tiyeni tikambirane za chakudya ndi zakumwa. Chinthu chachikulu chomwe muyenera kukumbukira apa ndi ichi:
Idyani zipatso zambiri , ndiwo zamasamba zopanda sitachi wambiri (makamaka masamba obiriwira ndi ndiwo zamasamba monga kabichi, broccoli, kolifulawa), ndi tirigu wonse. Chepetsani zakumwa zotsekemera ndi zokhwasula-khwasula zotsekemera.
Kafukufuku wamkulu wa anamwino 250,000 ku United States kwa zaka 30 adapeza kuti akazi omwe amadya zipatso ndi ndiwo zamasamba zambiri anali ndi chiwerengero chochepa cha imfa chifukwa cha khansa ya m'mawere kuposa omwe amadya pang'ono.
Ubwino uwu wapezeka kuti umachokera makamaka ku ndiwo zamasamba zobiriwira komanso ndiwo zamasamba zouma monga kabichi, broccoli, kolifulawa, ndi Brussels sprouts.
Tiyeni tiwone zomwe tingadye komanso zomwe tingachepetse .
| Mtundu wa Chakudya | Zitsanzo ndi Zoyenera Kudziwa |
|---|---|
| Zinthu zoti mudye kwambiri | |
| Ndiwo Zamasamba Zophimbidwa | Kabichi, kolifulawa, broccoli, kale, radish. Yesetsani kuphatikiza zina mwa izi muzakudya zanu tsiku lililonse. |
| Ndiwo zamasamba zobiriwira | Mitundu iliyonse ya masamba obiriwira monga sipinachi, kale, sipinachi, ndi zina zotero. Izi zili ndi ma antioxidants ambiri. |
| Tirigu wathunthu ndi ulusi | Mpunga wa tirigu wonse, buckwheat, oats, barele. Kudya zakudya zokhala ndi ulusi wambiri kwapezeka kuti kumachepetsa chiopsezo cha imfa. |
| Soya | Tofu, Edamame. Ngakhale kuti panali malingaliro olakwika kale okhudza soya, kafukufuku tsopano akusonyeza kuti soya ingachepetse chiopsezo cha khansa kubwereranso. |
| Zinthu zochepetsera kapena kupewa | |
| Zakudya zokhala ndi index yayikulu ya glycemic (High Glycemic Load) | Izi zimakweza shuga m'magazi mwachangu. Mwachitsanzo: zakumwa zotsekemera, zakudya zotsekemera, buledi woyera, zakudya zokonzedwa monga tchipisi, ma donati. |
| Nyama yofiira ndi nyama yokonzedwa | Chepetsani kudya nyama zofiira monga ng'ombe, nkhumba, ndi nyama ya mbuzi. Pewani kudya nyama zokonzedwa monga soseji ndi nyama yankhumba kotheratu. |
| Mowa | Kupewa kumwa mowa n'kofunika kwambiri kuti muchepetse chiopsezo chobwereranso kwa khansa. |
N’chifukwa chiyani kusunga kulemera kwabwino n’kofunika kwambiri?
Mukachita zonsezi, kuphatikizapo kuchita masewera olimbitsa thupi nthawi zonse komanso kudya zakudya zabwino , zidzakhala zosavuta kuti mukhale ndi thupi labwino. Izi ndizofunikira kwambiri mukadwala khansa ya m'mawere.
Kafukufuku wasonyeza momveka bwino kuti kuwonjezeka kwa chiwerengero cha kulemera kwa thupi (BMI), kapena kulemera, pambuyo pozindikira khansa kumakhudzana ndi zotsatira zoyipa .
Choncho, yesetsani kupewa kunenepa kwambiri komanso kukhala ndi kulemera koyenera malinga ndi kutalika kwanu. Malangizo a American Institute for Cancer Research (AICR) opewera khansa ndi ofunikira kwa inu omwe mwachira ku khansa. Malangizowa ndi awa:
- Khalani ndi kulemera koyenera.
- Khalani ndi thupi lochita zinthu zolimbitsa thupi.
- Idyani tirigu wambiri, ndiwo zamasamba, zipatso, ndi nyemba (monga nyemba ndi nsawawa).
- Chepetsani zakumwa zotsekemera, zakudya zofulumira kudya, ndi zakudya zopangidwa ndi mafuta ambiri, wowuma, ndi shuga.
- Chepetsani kudya nyama yofiira (ng'ombe, nkhumba).
- Pewani nyama zokonzedwa ndi mowa.
Uthenga Wopita Nawo Kunyumba
- Pambuyo pa chithandizo cha khansa ya m'mawere, kuchita masewera olimbitsa thupi nthawi zonse komanso kudya zakudya zopatsa thanzi ndikofunikira kuti muchepetse chiopsezo chobwereranso kwa khansa.
- Musanayambe pulogalamu iliyonse yochita masewera olimbitsa thupi, onetsetsani kuti mwalankhula ndi dokotala wanu kuti mudziwe zomwe zili zoyenera kwa inu.
- Musayambe kuchita zinthu zazikulu nthawi imodzi, yambani ndi chinthu chaching'ono, monga kuyenda kwa mphindi 15-30 tsiku lililonse. Pang'onopang'ono mudzapeza mphamvu.
- Chepetsani shuga, zakudya zokonzedwa, ndi nyama yofiira, ndipo onjezerani ndiwo zamasamba zambiri (makamaka kabichi ndi broccoli), masamba obiriwira, zipatso, ndi tirigu wonse muzakudya zanu.
- Ndikofunikira kwambiri kuti thupi lanu likhale lolemera mokwanira malinga ndi kutalika kwanu. Pewani kunenepa kwambiri.
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