Uzi uburyo ibyo turya n'ibyo tunywa bigira ingaruka ku buzima bwacu. Mu by'ukuri, hari indwara zikomeye zishobora kwirindwa ku rugero runini iyo dukomeje kugira akamenyero ko kurya neza. Uyu munsi tugiye kuvuga ku ndwara imwe ikomeye nk'iyi, ari yo kanseri y'amara manini n'iy'umura, cyangwa mu buryo bw'ubuvuzi `(Kanseri y'umura muke)`. Reka tuganire mu bwumvikane ku bintu tugomba kongera mu byo turya n'ibyo tugomba gukuramo kugira ngo tubikumire.
Ni iyihe sano iri hagati y'ibinure na kanseri y'amara?
Byagaragaye ko ibinure biri mu biribwa turya, cyane cyane ibinure byuzuye biva mu nyama zitukura n'inyama zitunganyijwe, bishobora kugira uruhare mu gutera kanseri y'amara.
Tekereza nawe, iyo turya ifunguro rifite ibinure byinshi, sisitemu yacu y'igogora isohora ikintu gifasha mu gusenya ibinure. Izi zitwa aside bile. Iyo zigeze mu mara yacu, cyane cyane mu mara, zishobora guhinduka aside bile ya kabiri. Izi aside bile ya kabiri zishobora gutera ikibyimba mu turemangingo turi ku nkuta z'amara. Ibi bivuze ko uko turya ibinure byinshi, cyane cyane ibinure by'inyamaswa, ari nako ibyago birushaho kwiyongera.
Inshuti zacu zitwa antioxydants
Noneho tugiye kuvuga ku yindi ntwari irwanya kanseri. Iyo ni antioxydants. Muri make, antioxydants ni nk'uburyo bwo kwirinda bw'umubiri wacu. Ziturinda ibintu byangiza byitwa "free radicals" byangiza uturemangingo tw'umubiri wacu.
"Free radicals" ni iki? Buri selile mu mubiri wacu ikoresha ogisijeni iyo duhumeka. Izi free radicals zikorwa nk'umusaruro w'iyo nzira. Zangiza selile zacu mu buryo busa n'icyuma gishyuha cyangwa amavuta asharira. Iyi nzira yitwa "Oxidation". Igira uruhare mu gutera indwara z'umutima, indwara ya cataract, gusaza, no kwandura indwara.
Uturemangingo tw’umubiri wacu dufite ubushobozi busanzwe bwo gusana iyi ndwara. Ariko iyo turiye ibiryo bikungahaye kuri antioxydants, ubwo bwirinzi burakomera.
Icy'ingenzi kurushaho, ubushakashatsi bwagaragaje ko kubona antioxydants mu biribwa ari ingirakamaro kuruta kuzifata nk'inyongeramusaruro.
Ni ibihe biribwa bikungahaye kuri antioxydants?
- Ibintu nka carotene, beta-carotene, na lutein.
- Vitamine C na Vitamine E.
- Ibi bikunze kuboneka mu mbuto nshya, imboga, no mu bwoko bumwe na bumwe bw'icyayi. Ibi bivuze ko ari byiza kongeramo imboga n'imbuto z'amabara menshi mu mirire yawe.
Izindi vitamine n'imyunyungugu by'ingenzi
Reka twige ibyerekeye aside folike.
Ubushakashatsi bumwe bwerekana ko aside folike ishobora gufasha mu kurwanya kanseri. Ariko, ubundi bushakashatsi bwerekana ko ishobora kongera ibyago byo kurwara ubwoko bumwe na bumwe bwa kanseri. Kubwibyo, hakenewe ubushakashatsi bwinshi kuri ibi. Ariko, aside folike ni ingenzi mu gukora uturemangingo dushya mu mubiri wacu no gutuma uturemangingo dutukura tugumana ubuzima bwiza.
Isoko nziza ni imbuto z'indimu nka amacunga na tangerine, n'imboga z'icyatsi kibisi nk'epinari.
Ariko ibuka ko gufata inyunganiramirire ya aside folike bitaragaragara ko bigabanya ibyago byo kurwara kanseri. Hari ubushakashatsi bwerekana ko bishobora no kongera ibyago byo kurwara kanseri gato. Rero, keretse muganga wawe agugiriye inama itandukanye , ni byiza gufata aside folike yawe mu biribwa aho gufata inyunganiramirire.
Kalisiyumu na Vitamine D
Twese tuzi ko ibi byombi bikomeza amagufwa yacu, ariko ubushakashatsi bushya bwerekana ko bishobora no gufasha mu kurwanya kanseri y'amara.
| Intungamubiri | Ibiryo birimo byinshi |
|---|---|
| Kalisiyumu | Imboga z'icyatsi kibisi nka amata, foromaje, yawurute, salmon, sardine, kale, n'imboga za sinapi. |
| Vitamine D | Salmon, sardine, amata y'inka yongerewemo vitamine D, umuhondo w'igi, umwijima w'inkoko, kandi isoko nziza ni urumuri rw'izuba (nk'iminota 20 mbere ya saa yine za mu gitondo na nyuma ya saa cyenda z'umugoroba). |
Fibre n'amara yawe
Fibre, cyangwa nk'uko tuyita, imaze igihe kinini ifatwa nk'intwaro ikomeye yo kurwanya kanseri. Nubwo hari ubushakashatsi butandukanye ku bijyanye no kwirinda kanseri y'amara cyangwa kutayirinda, hari ibimenyetso bigaragaza ko kurya indyo ikungahaye kuri fibre bitera ubuzima bwiza muri rusange.Fibre irinda impatwe kandi igafasha mu kugumana imikorere myiza y'amara.
Isoko nziza za fibre:
- Ibinyampeke n'imigati byakozwe muri byo (ibinyampeke byuzuye, ingano, umuceri w'ibinyampeke byuzuye).
- Prunes, imbuto.
- Ibinyamisogwe nk'ibishyimbo, amashaza n'inkeri.
- Imbuto n'imboga bishya.
Niba ufite ikibazo cyo kubona fibre ihagije mu mirire yawe, ushobora gufata inyunganiramirire ya fibre. Ariko ibuka ko, mu gihe wongera fibre mu mirire yawe, ugomba kuyishyiramo buhoro buhoro. Kurya byinshi icyarimwe bishobora gutera kubyimba no kubabara. Nanone, nywa amazi menshi.
Imbaraga Zihishe z'Ibimera - Ibinyabutabire by'ibinyabuzima
Ibi ni ibintu bishya bivumbuwe. ``Fitochemicals`` ni ibintu bitari intungamubiri biboneka mu biribwa by'ibimera bishobora gufasha kurwanya kanseri. Urugero, ``Flavonoids`` na ``Polyphenols``. Ibi biboneka mu biribwa bitandukanye by'ibimera, harimo inyanya, amacunga, imbuto, urusenda, karoti, broccoli, amashu, na soya. Niyo mpamvu ari ngombwa kuzuza isahani yawe imbuto n'imboga bifite amabara menshi.
Ubutumwa bwo kujyana mu rugo
- Koresha indyo yawe ishingiye ku bimera, bivuze imboga, imbuto, ibinyampeke, n'imbuto z'ubunyobwa.
- Mu gihe urya ibintu nk'umugati n'umuceri, hitamo ibiryo by'ibinyampeke aho guhitamo umugati wera n'umuceri wera.
- Gabanya rwose kurya inyama zitukura (nk'inyama z'inka, ingurube) n'inyama zatunganyijwe nka sosiso na bacon.
- Gira imyitozo ngororamubiri. Komeza kugira ibiro bizima bikwiranye n'umubiri wawe.
- Gabanya kunywa inzoga.
- Gerageza kubona vitamine n'imyunyu ngugu yawe mu biribwa karemano aho gufata inyunganiramirire. Niba utangiye inyunganiramirire iyo ari yo yose, menya neza ko wabibajije muganga wawe.
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Kwipimisha kanseri y'ibere, kwisuzuma no kwirinda byakozwe byoroshye. Kanseri y'ibihaha
Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.