Twese tuzi akamaro k'indyo nziza n'imirire myiza kugira ngo twirinde indwara nyinshi nka diyabete n'umuvuduko ukabije w'amaraso. Ariko se wari uzi ko ibyo durya bishobora no kugira uruhare runini mu kwirinda indwara ikomeye nka kanseri y'inkondo y'umura? Muri iyi nkuru, tuzabivugaho. Reka turebe uko twahindura ibyo durya intwaro mu kurwanya kanseri.
Ese kurya ibiryo birimo ibinure, cyane cyane inyama zitukura, bigira ingaruka kuri ibi?
Yego, hari ukuri kuri iyi nkuru. Kurya inyama zitukura buri gihe (nk'inyama z'inka n'ingurube) n'inyama zatunganyijwe, nka sosiso, inyama z'inyama, na bacon, bishobora kongera ibyago byo kurwara kanseri y'amara.
Mu magambo make, iyo turya ibinure, imibiri yacu irekura ibintu byitwa aside bile mu buryo bw'igogora kugira ngo bifashe mu gusya ibinure. Ibi ni ibisanzwe. Ariko uko turya ibinure byinshi, ingano ya aside bile nayo iriyongera. Iyo izi aside bile nyinshi zigeze mu mara, zishobora guhinduka ibindi bintu byangiza bishobora gufasha uturemangingo twa kanseri gukura. Kubwibyo, ni ngombwa cyane kugenzura ibiryo birimo ibinure, cyane cyane ibinure byinshi by'inyamaswa.
Imbaraga zikomeye z'ibirwanya okisidanti
Ushobora kuba warumvise ijambo 'antioxydants'. Ibi bifitiye akamaro kanini imibiri yacu. Kugira ngo dusobanukirwe uko bikora, tugomba kubanza gusobanukirwa icyo 'free radicals' ari cyo.
Buri selile mu mubiri wacu ikoresha ogisijeni kugira ngo ikore ingufu. Nk'umusaruro w'iyi gahunda, uduce duto tudahindagurika twitwa 'free radicals' turakorwa. Tekereza ko ari abanzi bato bangiza uturemangingo mu mubiri wacu. Nk'uko icyuma gishyuha cyangwa amavuta bihinduka ibinure, izi free radicals zangiza uturemangingo twacu tuzima. Uku kwangirika gushobora gutera indwara nyinshi, nka kanseri, indwara z'umutima, na cataract.
Antioxydants ni abasirikare barinda uturemangingo twacu aba banzi bitwa 'free radicals'.
Ariko ikintu cy'ingenzi cyo kwibuka ni uko ubushakashatsi bwagaragaje ko kubona izi antioxydants mu biribwa ari ingirakamaro kuruta kuzifata mu buryo bw'inyongeramusaruro.
| Ubwoko bwa antioxydant | Ibiryo birimo byinshi |
|---|---|
| Beta-karotene | Imboga n'imbuto by'icyatsi kibisi n'umuhondo, nka karoti, ibijumba, ibihaza, na epinari |
| Lutein | Imboga z'icyatsi kibisi nka epinari, kale, broccoli |
| Vitamine C | Amacunga, tangerine, indimu, guava, urusenda, guava, na nectarine |
| Vitamine E | Amande, imbuto z'izuba, epinari, avoka |
Izindi vitamine n'imyunyu ngugu bifasha mu kurwanya kanseri
aside folike
Aside folike ni ingenzi mu gukora uturemangingo dushya mu mibiri yacu no gutuma uturemangingo dutukura tugumana ubuzima bwiza. Hari ubushakashatsi bwerekana ko bushobora no gufasha kurwanya kanseri. Ariko, ubundi bushakashatsi bwerekanye ko gufata aside folike mu buryo bw'ibinini bishobora kongera gato ibyago byo kurwara ubwoko bumwe na bumwe bwa kanseri. Rero ni byiza kubona aside folike yawe mu buryo busanzwe mu mbuto z'indimu n'imboga z'icyatsi kibisi nk'epinari, aho kubona ibinini .
Kalisiyumu na Vitamine D
Tuvuga kuri ibi byombi nk'ibintu bikomeza amagufwa, ariko ubushakashatsi bushya bwerekana ko ibi byombi bishobora no gufasha mu kurinda kanseri y'amara.
- Kalisiyumu: Ishobora kuboneka mu mata, foromaje, yawurute, salmon, sardine, n'imboga z'icyatsi kibisi nka kale.
- Vitamine D: Iboneka muri salmon, sardine, amata y’inyongera, n’umuhondo w’igi. Isoko nziza ya vitamine D kuri twe ni urumuri rw’izuba. Dushobora kubona ingano ya vitamine D buri munsi mu kwishyira ku zuba mu gihe cy’iminota 20 hagati ya saa yine za mu gitondo na saa cyenda z’umugoroba.
Akamaro k'ibiribwa birimo fibre
Kuva kera, fibre ifatwa nk'intwaro ikomeye yo kurwanya kanseri. Nubwo hari ibitekerezo bitandukanye ku bijyanye no kumenya niba fibre ifite isano itaziguye no kurinda kanseri y'amara, ikintu kimwe kirasobanutse: kurya indyo ikungahaye kuri fibre bigira akamaro kanini ku buzima muri rusange.
Ibiryo bikungahaye kuri fibre bigenga igogora, bikarinda impatwe, kandi bigafasha mu kugenzura ibiro by'umubiri binyuze mu gutuma umuntu yumva yuzuye.
- Isoko nziza ya fibre: Ibinyampeke byuzuye (ifu, ingano), umugati w'umukara, ibinyamisogwe nk'amashaza, lentile, ibishyimbo, imbuto n'imboga nshya, n'ibinyampeke byuzuye (umuceri w'umukara).
Icy'ingenzi: Iyo utangiye kongeramo fibre mu mirire yawe, bikora buhoro buhoro . Kurya byinshi icyarimwe bishobora gutera kubyimba no kubura umwuka. Nanone, ntukibagirwe kunywa amazi menshi .
Ibinyabutabire byihishe mu bimera
Iri rishobora kuba ari ijambo rishya kuri wewe. 'Fitochemicals' si imiti ikomoka ku ntungamubiri, ahubwo ni imiti iteza imbere ubuzima iboneka mu biribwa by'ibimera. Iha ibimera ibara ryabyo, impumuro yabyo, n'uburyohe bwabyo, kandi inafasha mu gukumira gukura kw'uturemangingo twa kanseri mu mibiri yacu. Iboneka mu biribwa bitandukanye by'ibimera, harimo inyanya, amacunga, imbuto, urusenda, karoti, broccoli, amashu na soya.
Ni izihe ngeso zoroshye zo kurya tugomba gukurikiza kugira ngo tugire ubuzima bwiza?
Kugira ngo ugabanye ibyago byo kurwara kanseri kandi ukomeze kugira ubuzima bwiza, ushobora gukurikiza aya mabwiriza yoroshye.
| Ingeso | Ni iki cyakorwa? |
|---|---|
| Indyo ishingiye ku bimera | Uzuza igice kinini cy'isahani yawe imbuto, imboga, ibinyamisogwe n'ibinyampeke byuzuye. |
| Ibinyampeke birimo ibinyampeke | Aho gukoresha umugati wera n'umuceri wera, hitamo umugati w'umukara ukungahaye ku binyampeke, ibinyampeke byuzuye, ingano, n'umuceri w'umukara. |
| Inyama zitukura n'izitunganyijwe | Gabanya ibyo kurya uko bishoboka kose. Niba urya inyama, hitamo inyama nk'inkoko cyangwa amafi. |
| Igikorwa cy'umubiri | Kora imyitozo ngororamubiri nibura iminota 30 hafi ya yose mu cyumweru. Komeza kugira ibiro byiza by'umubiri. |
| Inzoga | Niba ufite akamenyero ko kunywa inzoga, gabanya uko bishoboka kose. |
Ubutumwa bwo kujyana mu rugo
- Ongeraho imbuto n'imboga byinshi bifite amabara menshi mu mirire yawe. Uko isahani yawe irushaho kugira amabara menshi, niko intungamubiri ziyongera.
- Gabanya kurya inyama zitukura n'inyama zatunganyijwe nka sosiso na bacon uko bishoboka kose.
- Gerageza kubona intungamubiri zawe mu biribwa bisanzwe aho kwishingikiriza ku nyongeramusaruro za vitamine n'imyunyu ngugu.
- Kugumana ibiro byiza no gukora imyitozo ngororamubiri buri munsi ni ingenzi cyane mu kwirinda indwara nyinshi, harimo na kanseri.
- Niba hari umuntu wo mu muryango wawe warwaye kanseri y'amara, cyangwa niba ufite gushidikanya cyangwa ibibazo kuri ibi, ntugatinye kuvugana na 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.