Uthintelo lomhlaza: jongana nendlela ophila ngayo

Njengaso nasiphi na isifo okanye isifo, umhlaza ungenzeka ngaphandle kwesixwayiso. Izinto ezininzi ezonyusa umngcipheko womhlaza zingaphaya kolawulo lwakho, njengembali yosapho lwakho kunye nemfuza yakho. Ezinye, ezinjengokuba uyatshaya okanye uhlolwa umhlaza rhoqo, ziphantsi kolawulo lwakho.

Ukutshintsha imikhwa ethile kunokukunika isixhobo esinamandla sokunceda ukuthintela umhlaza. Konke kuqala ngendlela ophila ngayo.

Ukuyeka ukutshaya kunempembelelo ngqo kumngcipheko womhlaza. Icuba lineekhemikhali eziyingozi ezonakalisa iiseli zakho kwaye zibangele ukukhula komhlaza. Ukonakalisa imiphunga yakho ayisiyiyo kuphela inkxalabo. Ukutshaya kunye nokusebenzisa icuba kubangela iintlobo ezininzi zomhlaza, ezinje:

• Imiphunga
• Umqala
• Umlomo
• Umqala
• Isinyi
• Izintso
• Ipancreatic
• Ezinye ii-leukemias
• Isisu
• Ikholoni
• Uqikelelo
• Umlomo wesibeleko

Amagqabi ecuba kunye neekhemikhali ezongeziweyo kuwo azikhuselekanga. Ukutshaya icuba kwiicuba, iisiga, kunye nemibhobho, okanye ukutshaya icuba konke kunokukunika umhlaza.

Ukuba uyatshaya, thetha nomboneleli wakho wezempilo malunga neendlela zokuyeka ukutshaya kunye nakho konke ukusebenzisa icuba.

Imitha yelanga yelanga inokubangela utshintsho kulusu lwakho. Imitha yelanga (i-UVA kunye ne-UVB) yonakalisa iiseli zolusu. Le misebe inobungozi ikwafumaneka kwiibhedi zokulungisa kunye nezibane zelanga. Ukutshiswa lilanga kunye neminyaka emininzi yokuvezwa lilanga kungakhokelela kumhlaza wolusu.

Akucaci nokuba ukuphepha ilanga okanye ukusebenzisa i-sunscreen kunokuthintela yonke imihlaza yomhlaza. Okwangoku, ungcono ngokuzikhusela kwimitha ye-UV:

• Hlala emthunzini.
• Gquma ngezambatho zokuzikhusela, umnqwazi kunye nezibuko zelanga.
• Faka i-sunscreen kwimizuzu eyi-15 ukuya kwengama-30 ngaphambi kokuba uphume. Sebenzisa i-SPF 30 okanye ngaphezulu kwaye uphinde usebenzise zonke iiyure ezi-2 ukuba uza kubhukuda, ukubila, okanye ngaphandle elangeni ixesha elide.
• Gwema iibhedi zokulungisa kunye nezibane zelanga.

Ukuthwala ubunzima obuninzi obongezelelekileyo kudala utshintsho kwihomoni yakho. Olu tshintsho lunokubangela ukukhula komhlaza. Ukutyeba kakhulu (ukutyeba kakhulu) kukubeka emngciphekweni omkhulu woku:

• Umhlaza webele (emva kokuyeka ukuya exesheni)
• Umhlaza wobuchopho
• Umhlaza wamathumbu
• Umhlaza we-Endometrial
• Umhlaza wepancreatic
• Umhlaza wesisu
• Umhlaza wedlala lengqula
• Umhlaza wesibindi
• Umhlaza wezintso
• Umhlaza wenyongo

Umngcipheko wakho uphezulu ukuba isalathiso sobunzima bomzimba wakho (i-BMI) siphezulu ngokwaneleyo ukuba sinokuthathwa njengotyebileyo. Ungasebenzisa isixhobo esikwi-intanethi ukubala i-BMI yakho ku-www.cdc.gov/healthyweight/assessing/index.html. Unokulinganisa isinqe sakho ukuze ubone ukuba umi phi. Ngokubanzi, umfazi onesinqe ngaphezulu kweesentimitha ezingama-35 (iisentimitha ezingama-89) okanye indoda enesinqe ngaphezulu kwee-intshi ezingama-40 (iisentimitha eziyi-102) isengozini eyandisiweyo yeengxaki zempilo ekutyebeni kakhulu.

Zilolonge rhoqo kwaye utye ukutya okusempilweni ukugcina ubunzima bakho bukhangelekile. Buza umboneleli wakho ngengcebiso malunga nendlela yokunciphisa umzimba ngokukhuselekileyo.

Ukuzivocavoca umzimba kunempilo kubo bonke, ngenxa yezizathu ezininzi. Izifundo zibonise ukuba abantu abenza umthambo babonakala benomngcipheko osezantsi kwizifo ezithile zomhlaza. Ukuzivocavoca kunokukunceda ugcine ubunzima bakho. Ukuhlala usebenza kunokukunceda ukhusele i-colon, ibele, imiphunga kunye nomhlaza we-endometrium.

Ngokwezikhokelo zikazwelonke, kuya kufuneka wenze umthambo iiyure ezi-2 kunye nemizuzu engama-30 ngeveki kwizibonelelo zempilo. Yimizuzu engama-30 ubuncinci iintsuku ezintlanu ngeveki. Ukwenza okungcono kubhetele nakwimpilo yakho.

Ukukhetha ukutya okufanelekileyo kunokuwakha amajoni akho omzimba kwaye kunokunceda ukukhusela kumhlaza. Thatha la manyathelo:

• Yitya ukutya okusekwe kwizityalo ezifana neziqhamo, iimbotyi, iimbotyi kunye nemifuno eluhlaza
• Sela amanzi kunye neziselo ezineswekile encinci
• Gwema ukutya okucutshungulwayo kwiibhokisi kunye neenkonkxa
• Gwema ukutya okucutshungulwayo njenge-hotdogs, i-bacon, kunye neenyama zokutya
• Khetha iiproteni ezinqinileyo ezifana nentlanzi kunye nenkukhu; Nciphisa inyama ebomvu
• Yitya ukutya okuziinkozo okuziinkozo, ipasta, isonka kunye nezonka
• Nciphisa ukutya okunamafutha okuphezulu okunekhalori, ezinjengeefriji zaseFrance, idonati, kunye nokutya okukhawulezayo
• Nciphisa iilekese, izinto ezibhakiweyo kunye nezinye iilekese
• Sebenzisa iziqwengana zokutya neziselo
• Lungisa uninzi lokutya kwakho ekhaya, kunokuthenga okwenziwe kwangaphambili okanye ukutya ngaphandle
• Lungisa ukutya ngokubhaka kunokuba ugcobhoze okanye ugcobe; thintela iisosi ezinzima kunye neekhrim

Hlala unolwazi. Iikhemikhali kunye nezinto ezongezelelekileyo ekutyeni ezithile zijongwa njengonxibelelwano olunokwenzeka kumhlaza.

Xa usela utywala, umzimba wakho kufuneka ubuphule. Ngexesha lale nkqubo, imveliso yeekhemikhali ishiyekile emzimbeni enokonakalisa iiseli. Utywala obuninzi bunokufumana indlela yezakha mzimba ezifunwa ngumzimba wakho.

Ukusela kakhulu utywala kunxulunyaniswa nale mihlaza ilandelayo:

• Umhlaza womlomo
• Umhlaza wesisu
• Umhlaza webele
• Umhlaza womzimba
• Umhlaza wesibindi

Nciphisa utywala bakho kwiziselo ezi-2 ngosuku ngamadoda kunye nesiselo esi-1 ngemini kwabafazi okanye nanye.

Umboneleli wakho unokukunceda uvavanye umngcipheko womhlaza kunye namanyathelo onokuwathatha. Ndwendwela umboneleli wakho ngokwenza uvavanyo lomzimba. Ngale ndlela uhlala ngaphezulu koluphi uvavanyo lomhlaza ekufuneka unalo. Uvavanyo lunokunceda ekufumaneni umhlaza kwangethuba kunye nokuphucula amathuba okuba uphinde uchache.

Olunye usulelo lunokubangela umhlaza. Thetha nomboneleli wakho malunga nokuba kufuneka ube nale zigonyo:

• I-papillomavirus yabantu (HPV). Le ntsholongwane inyusa umngcipheko womhlaza womlomo wesibeleko, incanca, ubufazi, ubufazi, umngxuma kunye nomqala.
• IHepatitis B. Usulelo lwe-Hepatitis B lwonyusa umngcipheko womhlaza wesibindi.

Fowunela umnikezeli wakho ukuba:

• Unemibuzo okanye inkxalabo malunga nomngcipheko womhlaza kunye nento onokuyenza
• Kulindeleke ukuba uhlolwe uvavanyo lomhlaza

Ukulungiswa kwendlela yokuphila - umhlaza

I-Basen-Engquist K, Brown P, Coletta AM, Savage M, Maresso KC, Hawk ET. Indlela yokuphila kunye nokuthintela umhlaza. Ku: Niederhuber JE, Armitage JO, Kastan MB, Doroshow JH, Tepper JE, ii-eds. I-Oncology yeklinikhi yase-Abeloff. Umhla wesi-6. IPhiladelphia, PA: Elsevier; 2020: isahluko 22.

Moore SC, Lee IM, Weiderpass E, okqhubekayo. Umbutho wexesha lokuzilolonga elinomngcipheko weentlobo ezingama-26 zomhlaza kwizigidi zabantu abayi-1.44. JAMA Ngaphakathi Med. Ngo-2016; 176 (6): 816-825. IINKCUKACHA: 27183032 pubmed.ncbi.nlm.nih.gov/27183032/.

Kwiwebhusayithi yeZiko loMhlaza weSizwe. Utywala kunye nomhlaza umngcipheko. www.cancer.gov/about-cancer/causes-prevention/risk/alcohol/alcohol-fact-sheet. Ukuhlaziywa kweSeptemba 13, 2018. Ifikeleleke ngo-Okthobha 24, 2020.

Kwiwebhusayithi yeZiko loMhlaza weSizwe. Iingozi zokutshaya icuba kunye nezibonelelo zempilo zokuyeka. www.cancer.gov/about-cancer/causes-prevention/risk/tobacco/cessation-fact-sheet. Ukuhlaziywa kweDisemba 19, 2017. Ifikeleleke ngo-Okthobha 24, 2020.

Kwiwebhusayithi yeZiko loMhlaza weSizwe. Ukutyeba kakhulu kunye nomhlaza. www.cancer.gov/about-cancer/causes-prevention/risk/obesity/obesity-fact-sheet. Ukuhlaziywa ngoJanuwari 17, 2017. Ifikeleleke ngo-Okthobha 24, 2020.

ISebe lezeMpilo laseMelika kunye neeNkonzo zoLuntu. Izikhokelo zomsebenzi womzimba wabantu baseMelika, uhlelo lwesi-2. IWashington, DC: Isebe lezeMpilo laseMelika kunye neNkonzo zoLuntu; 2018. health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf. Kufumaneka ngo-Oktobha 24, 2020.

• Umhlaza