Ulwe idabi elide nomhlaza webele kwaye ngoku uphilile. Okokuqala, olu loyiso olukhulu kuwe. Ungavuya kakhulu ngalo. Umbuzo omkhulu engqondweni yakho ngoku ngulo, "Ngaba luza kubuya? Ndingenza ntoni ukuze ndiluthintele?" Ungakhathazeki. Ukongeza ekuthatheni amayeza achazwe ngugqirha wakho kunye nokufumana uvavanyo rhoqo, zininzi izinto onokuzenza ngokwakho. Uninzi lwazo lusenokuba luqhelekile kuwe.
Ngamafutshane, imikhwa efanayo yokuphila esempilweni enciphisa umngcipheko wokuba nomhlaza webele ikwanceda ekunciphiseni umngcipheko wokubuya komhlaza. Oku kuqinisekiswe zizifundo zamva nje. Ukuzilolonga rhoqo kunye nokutya okutyebileyo kwi-fiber, imifuno, iziqhamo, iinkozo ezipheleleyo, kunye namandongomane kufunyenwe kukhusela ekubuyeni komhlaza. Makhe sithethe ngale nto ngokweenkcukacha.
Ingaba kubaluleke ngokwenene ukuzilolonga?
Ewe, ngokuqinisekileyo. Kukho iingenelo ezicacileyo zokuba nomdla womzimba.
Uphononongo olukhulu olwenziwe ngo-2020 lufumanise ukuba abafazi abenza umthambo rhoqo ngaphambi nasemva kokuba befunyenwe benomhlaza basengozini ephantsi yokuphinda babuye umhlaza kunye nokufa kunabo bangazange bawusebenzise. Nantsi into ecetyiswa luphando.
- Ziqhelise ubuncinane imizuzu eli-150 (iiyure ezi-2 nesiqingatha) ngeveki. (umz., ukuhamba ngokukhawuleza, ukukhwela ibhayisekile)
- Yenza umthambo wokuqinisa izihlunu ubuncinane iintsuku ezimbini ngeveki (umz., ukuphakamisa iintsimbi, i-yoga)
Khawucinge nje, ungalufezekisa olu sukelo ngokuhamba ngokukhawuleza imizuzu engama-30 ngosuku, iintsuku ezi-5 ngeveki. Akunzima kangako oko, akunjalo? Into emangazayo kukuba kwanabafazi abangazange bakwazi ukufezekisa ezi njongo ngokupheleleyo, bafumene iziphumo ezilungileyo kakhulu. Oku kuthetha ukuba nezenzo ezincinci zinokuba nefuthe elikhulu.
Ungaqala njani ukomelela emva konyango?
Umzimba wakho mhlawumbi udiniwe kakhulu ngumhlaza kunye nonyango lwawo. Ngoko ke akukho mntu ulindele ukuba ugijime i-marathon ngaxeshanye. Kodwa ukuqala kancinci yeyona nto ibalulekileyo. Makhe sibone indlela yokuqalisa oku kwitheyibhile engasezantsi.
| Isenzo Ekufuneka Sithathwe | Kutheni kubalulekile? (Kutheni kubalulekile) |
|---|---|
| Qala kancinci. | Nokuba yimizuzu eli-15 nje yokuhamba yonke imihla kunokuba luncedo. Kunokuba nzima ukuqala ukuzilolonga ngenxa yokudinwa okubangelwa lunyango. Kodwa ukuba uqala kancinci, uya kufumana amandla okwenza okungakumbi ngokuhamba kwexesha. |
| Thetha nogqirha wakho. | Oku kuyimfuneko. Ungaze ulibale "ukubonisana nogqirha wakho ngaphambi kokuba uqale naluphi na umthambo" ngeli xesha. Buza iqela lakho lezonyango malunga nenqanaba lomthambo umzimba wakho onokuwuthwala ngoku. |
| Musa ukuba nethemba elikhulu. | Usenokuba ububaleka ngesantya esiphezulu ngaphambi konyango. Kodwa ungalindeli ukubaleka ngesantya eso ngoku. Nika umzimba wakho ixesha lokuphola. Yinto eqhelekileyo leyo. |
| Lumka amathambo namalungu akho. | Ezinye iindlela zonyango, ingakumbi i-chemotherapy, zinokwenza amathambo abe buthathaka. Ngoko ke, qala ngemisebenzi efana nokuhamba nokudada endaweni yokuzilolonga njengokubaleka nokutsiba, nto leyo eyonyusa umngcipheko wokuqhekeka kwamathambo. |
| Lumka ulungelelwano. | Emva kwe-chemotherapy, abanye abantu banokuba namahlwili okanye balahlekelwe zimvakalelo kwimilenze yabo (neuropathy). Oku kunokuchaphazela ibhalansi. Ngoko ke, lumka ngemithambo ebandakanya umngcipheko wokuwa. Ukukhwela ibhayisekile yokuzilolonga kukhuselekile kunokubaleka kwi-treadmill. |
| Yenza umthambo wokwakha amandla. | Ezi zingenza umahluko omkhulu kubomi bakho bemihla ngemihla. Kukho ubungqina bokuba ezi ziqhelo zinciphisa ukudinwa, uxinzelelo, kwaye ziphucula umgangatho wobomi kunye nokusebenza komzimba. |
Yintoni ekufuneka siyazi ngokutya nokusela?
Kulungile, masithethe ngokutya neziselo. Eyona nto iphambili ekufuneka uyikhumbule apha yile:
Yitya iziqhamo ezininzi , imifuno engenaso isitashi esininzi (ingakumbi imifuno eluhlaza enamagqabi kunye nemifuno efana nekhaphetshu, ibroccoli, ikholifulawa), kunye neenkozo ezipheleleyo. Nciphisa iziselo ezineswekile kunye nokutya okulula okuneswekile.
Uphononongo olukhulu lwabahlengikazi abangama-250,000 eMelika kwiminyaka engama-30 lufumanise ukuba abafazi abatya iziqhamo nemifuno emininzi banesifo esiphantsi kakhulu sokufa ngenxa yomhlaza webele kunabo batya kancinci.
Ezi zibonelelo zifunyenwe ngokukodwa zibangelwa yimifuno eluhlaza enamagqabi kunye nemifuno eqhotsiweyo efana nekhaphetshu, ibroccoli, ikholifulawa, kunye neBrussels sprouts.
Makhe sibone ukuba sitye ntoni kwaye sinciphise ntoni.
| Uhlobo lokutya | Imizekelo kunye noko kufuneka ukwazi |
|---|---|
| Izinto onokuzitya ngakumbi | |
| Imifuno eCruciferous | Ikhaphetshu, ikholifulawa, ibroccoli, ikale, iiradishes. Zama ukubandakanya ezimbalwa kwezi ekutyeni kwakho yonke imihla. |
| Imifuno eluhlaza | Naluphi na uhlobo lwemifuno eluhlaza efana nespinatshi, ikale, ispinatshi, njl. Ezi zizityebi kwi-antioxidants. |
| Iinkozo ezipheleleyo kunye nefayibha | Irayisi epheleleyo, i-buckwheat, i-oats, irhasi. Ukutya ukutya okunefayibha eninzi kuye kwafunyaniswa ukuba kunciphisa umngcipheko wokufa. |
| Isoya | I-Tofu, i-Edamame. Nangona bekukho iingcamango eziphosakeleyo ngaphambili malunga nesoya, uphando ngoku lubonisa ukuba isoya inokunciphisa umngcipheko wokuphinda umhlaza. |
| Izinto ekufuneka uzithintele okanye uziphephe | |
| Ukutya okune-glycemic index ephezulu (umthwalo ophezulu we-glycemic) | Ezi zinto zinyusa amanqanaba eswekile egazini ngokukhawuleza. Umzekelo: iziselo ezineswekile, ukutya okumnandi, isonka esimhlophe, ukutya okucutshungulweyo okufana neetships, iidonati. |
| Inyama ebomvu kunye nenyama elungisiweyo | Nciphisa inyama ebomvu efana nenyama yenkomo, yehagu, kunye nenyama yebhokhwe. Ziphephe ngokupheleleyo iinyama ezicutshungulweyo ezifana nesoseji kunye nebhekoni. |
| Utywala | Ukuphepha ukusela utywala kubaluleke kakhulu ukunciphisa umngcipheko wokuphinda umhlaza. |
Kutheni ukugcina ubunzima obusempilweni kubaluleke kangaka?
Xa usenza konke oku, kuquka ukuzilolonga rhoqo nokutya ukutya okunempilo , kuya kuba lula kuwe ukugcina ubunzima obusempilweni. Oku kubaluleke kakhulu emva komhlaza webele.
Uphando lubonise ngokucacileyo ukuba ukunyuka kwe-body mass index (BMI), okanye ukutyeba, emva kokuxilongwa komhlaza kunxulunyaniswa neziphumo ezibi .
Ngoko ke, zama konke okusemandleni akho ukuphepha ukutyeba kwaye ugcine ubunzima obufanelekileyo obuhambelana nobude bakho. Iingcebiso ze-American Institute for Cancer Research (AICR) zokuthintela umhlaza zibaluleke ngokulinganayo nakwabo baphulukene nomhlaza. Iingcebiso zezi zilandelayo:
- Gcina ubunzima bakho busempilweni.
- Yiba nomdla womzimba.
- Yitya ukutya okuziinkozo, imifuno, iziqhamo, kunye neembotyi (ezifana neembotyi kunye neetships).
- Nciphisa iziselo ezineswekile, ukutya okukhawulezayo, kunye nokutya okucutshungulweyo okunamafutha amaninzi, isitatshi, kunye neswekile.
- Nciphisa ukutya inyama ebomvu (inyama yenkomo, inyama yehagu).
- Ziphephe iinyama ezicutshungulweyo kunye notywala.
Umyalezo Wokuya Ekhaya
- Emva konyango lomhlaza webele, ukuzilolonga rhoqo kunye nokutya okunempilo kubalulekile ukunciphisa umngcipheko wokubuya komhlaza.
- Ngaphambi kokuba uqalise nayiphi na inkqubo yokuzilolonga, qiniseka ukuba uthetha nogqirha wakho ukuze ufumane oko kukulungeleyo.
- Musa ukuqala ngezinto ezinkulu ngaxeshanye, qala ngento encinci, njengokuhamba imizuzu eli-15-30 yonke imihla. Kancinci kancinci uya kufumana amandla.
- Nciphisa iswekile, ukutya okucutshungulweyo, kunye nenyama ebomvu, kwaye yongeza imifuno emininzi (ingakumbi ikhaphetshu kunye nebroccoli), imifuno eluhlaza, iziqhamo, kunye neenkozo ezipheleleyo ekutyeni kwakho.
- Kubalulekile ukugcina ubunzima obufanelekileyo obuhambelana nobude bakho. Kuphephe ukutyeba.
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