Ukutya kunye nomhlaza

Ukutya kunokuba nefuthe kumngcipheko wokuphuhlisa iintlobo ezininzi zomhlaza. Ungawunciphisa umngcipheko wakho ngokulandela ukutya okusempilweni okubandakanya iziqhamo, imifuno, kunye neenkozo ezipheleleyo.

UMDLALO WOKUDLA NOMBELE

Ikhonkco phakathi kwesondlo kunye nomhlaza webele lifundwe kakuhle. Ukunciphisa umngcipheko womhlaza wamabele iAmerican Cancer Society (ACS) icebisa ukuba:

• Fumana umsebenzi oqhelekileyo wokuqina komzimba ubuncinci imizuzu engama-30 ngosuku amaxesha ama-5 ngeveki.
• Gcina ubunzima obusempilweni kubo bonke ubomi.
• Yitya ukutya okunotye iziqhamo, imifuno, kunye neenkozo. Sebenzisa ubuncinci iikomityi ezi-2½ (300 gram) yeziqhamo kunye nemifuno yonke imihla.
• Nciphisa iziselo ezinxilisayo zingadluli kwiziselo ezi-2 zamadoda; 1 isiselo sabasetyhini. Isiselo esinye silingana nee-ounces ezili-12 (i-360 milliliters) yebhiya, i-ounce enye (ii-milliliters ezingama-30), okanye ii-ounces ezi-4 (i-120 milliliters) zewayini.

Ezinye izinto ekufuneka ziqwalaselwe:

• Ukutya okuphezulu kwesoya (ngohlobo lwezongezelelo) kuyaphikisana kwabasetyhini abafunyaniswe benomhlaza onovakalelo lwehomoni. Ukutya ukutya okuqulethe inani elilinganiselweyo lokutya kwesoya ngaphambi kokuba ube mdala kunokuba luncedo.
• Ukuncancisa kunganciphisa umngcipheko womama wokuba nomhlaza webele okanye we-ovari.

UKUDLA NOMHLAZA WESIBHEDLA

I-ACS icebisa ezi ndlela zilandelayo zokuphila ukunciphisa umngcipheko womhlaza wedlala lobudoda:

• Fumana umsebenzi oqhelekileyo wokuqina komzimba ubuncinci imizuzu engama-30 ngosuku kahlanu ngeveki.
• Gcina ubunzima obusempilweni kubo bonke ubomi.
• Yitya ukutya okunotye iziqhamo, imifuno, kunye neenkozo. Sebenzisa ubuncinci iikomityi ezi-2½ (300 gram) yeziqhamo kunye nemifuno yonke imihla.
• Nciphisa utywala kungabikho ngaphezulu kweziselo ezi-2 zamadoda. Isiselo esinye silingana nee-ounces ezili-12 (i-360 milliliters) yebhiya, i-ounce enye (ii-milliliters ezingama-30), okanye ii-ounces eziyi-120 (i-120 milliliters) yewayini.

Ezinye izinto ekufuneka ziqwalaselwe:

• Umboneleli wakho wokhathalelo lwempilo unokucebisa ukuba amadoda anciphise ukusebenzisa kwawo izongezo zekhalsiyam kwaye angadluli kwinani elicetyiswayo le-calcium ekutyeni nakwiziselo.

UKUDLA NOKHOLONI OKANYE UMhlaza

I-ACS icebisa oku kulandelayo ukunciphisa umngcipheko womhlaza:

• Nciphisa ukutya inyama ebomvu neyenziweyo. Gwema inyama yokutshisa.
• Yitya ukutya okunotye iziqhamo, imifuno, kunye neenkozo. Sebenzisa ubuncinci iikomityi ezi-2½ (300 gram) yeziqhamo kunye nemifuno yonke imihla. I-Brokholi inokuba luncedo ngokukodwa.
• Kuphephe ukusela utywala ngokugqithisileyo.
• Yitya izixa ezinconyelweyo zekhalsiyam kwaye ufumane uVitamin D.
• Yitya ngaphezulu i-omega-3 fatty acids (intlanzi enamafutha, ioyile yeflakisi, i-walnuts) kune-omega-6 fatty acids (ioyile yombona, ioyile yokuhambisa kunye neoyile kajongilanga).
• Gcina ubunzima obusempilweni kubo bonke ubomi. Kunqande ukutyeba kakhulu kunye nokwakhiwa kwamafutha esiswini.
• Nawuphi na umsebenzi uluncedo kodwa umsebenzi onamandla unokuba nesibonelelo esikhulu ngakumbi. Ukwandisa ubungakanani kunye nenani lomsebenzi wakho womzimba kunokunceda ukunciphisa umngcipheko.
• Fumana uvavanyo oluqhelekileyo lokujonga ngokusekwe kubudala bakho nakwimbali yezempilo.

UKUDLA NOKUQHUBEKA OKANYE UMHLAZA WOKUGULA

I-ACS icebisa ezi ndlela zilandelayo zokukhetha ukunciphisa umngcipheko wesifo somhlaza esiswini kunye nokuqunjelwa:

• Yitya ukutya okunotye iziqhamo, imifuno, kunye neenkozo. Sebenzisa ubuncinci iikomityi ezi-2½ (300 gram) yeziqhamo kunye nemifuno yonke imihla.
• Yehlisa ukutya kwakho ukutya okucutshungulwayo, ukutshaya, ukunyanga i-nitrite, kunye nokutya okugcinwe ngetyuwa; Gxininisa iiproteni ezisekwe kwizityalo.
• Fumana imisebenzi yomzimba rhoqo yemizuzu engama-30 ngosuku amaxesha ama-5 ngeveki.
• Gcina ubunzima bomzimba obunempilo ebomini bakho bonke.

Izindululo zokuthintela umhlaza

Iziko laseMelika loPhando ngomhlaza kwizindululo ezili-10 zokuthintela umhlaza zibandakanya:

1. Yiba bhetyebhetye kangangoko ngaphandle kokutyeba.
2. Yiba nomzimba osebenzayo okungenani imizuzu engama-30 yonke imihla.
3. Ziphephe iziselo ezineswekile. Nciphisa ukusetyenziswa kokutya okuxineneyo. (Izinto zokuthambisa ezingezizo ngokwamanani aphakathi aziboniswanga ukuba zibangela umhlaza.)
4. Yitya iintlobo ezahlukeneyo zemifuno, iziqhamo, iinkozo ezipheleleyo kunye nemidumba efana neembotyi.
5. Nciphisa ukutyiwa kwenyama ebomvu (njengenyama yenkomo, inyama yehagu kunye neyegusha) kwaye kuthintele inyama eqhubekileyo.
6. Ukuba usele konke, nciphisa iziselo ezinxilisayo kuma-2 emadodeni kunye ne-1 kubafazi ngemini.
7. Nciphisa ukusetyenziswa kokutya okunetyiwa kunye nokutya okwenziwe ngetyuwa (isodiyam).
8. MUSA ukusebenzisa izongezo ukukhusela umhlaza.
9. Kukulungele ukuba oomama bancancise kuphela iinyanga ezintandathu kwaye bongeze ezinye izinto ezingamanzi kunye nokutya.
10. Emva konyango, amaxhoba omhlaza kufuneka alandele iingcebiso zokuthintela umhlaza.

IZIXHOBO

Izikhokelo zokutya kwabaseMelika-www.choosemyplate.gov

Umbutho iAmerican Cancer Society ngowona mthombo wolwazi oncomekayo kuthintelo lomhlaza- www.cancer.gov

IZiko laseMelika loPhando ngomhlaza- www.aicr.org/new-american-plate

I-Akhademi yeZondlo kunye neDietetics ibonelela ngeengcebiso ezifanelekileyo malunga nokutya kwimixholo ebanzi- www.eatright.org

I-CancerNet yeZiko leSizwe likaMhlaza yindlela yokungena kurhulumente eya kulwazi oluchanekileyo malunga nothintelo lomhlaza - www.cancer.gov

Ifayibha kunye nomhlaza; Umhlaza kunye nefayibha; Initrate kunye nomhlaza; Umhlaza kunye neitrate

• Unyango
• Abavelisi beCholesterol
• Iikhemikhali zePhytochemicals
• Selenium - antioxidant
• Ukutya kunye nokuthintela izifo

I-Basen-Engquist K, Brown P, Coletta AM, Savage M, Maresso KC, Hawk E.Indlela yokuphila kunye nothintelo lomhlaza. 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.

UKumar V, u-Abbas AK, uAster JC. Izifo zokusingqongileyo kunye nesondlo. Ku: Kumar V, Abbas AK, Aster JC, ii-eds. Robbins kunye neCotran Pathologic Isiseko seZifo. Umhla we-9. IPhiladelphia, PA: Elsevier Saunders; 2015: isahluko 9.

UKushi LH, uDoyle C, McCullough M, et al; IAmerican Cancer Society 2010 Isondlo kunye neKhomishini yoQeqesho yeZikhokelo zoMsebenzi. Izikhokelo zoMbutho waseMelika womhlaza kwisondlo kunye nomsebenzi womzimba wokuthintela umhlaza: ukunciphisa umngcipheko womhlaza ngokukhetha ukutya okusempilweni kunye nokusebenza komzimba. Umhlaza kwi-CA. Ngo-2012; 62 (1): 30-67. IINKCUKACHA: 22237782 www.ncbi.nlm.nih.gov/pubmed/22237782.

Amaziko kaZwelonke ezeMpilo, iwebhusayithi yeZiko loMhlaza weSizwe. Iimodyuli zoqeqesho lwe-SEER, umngcipheko womhlaza. uqeqesho.seer.cancer.gov/disease/cancer/risk.html. Kufunyenwe ngoMeyi 9, 2019.

Isebe lezoLimo laseMelika, iKomiti yeeNgcebiso ngeZikhokelo zokutya. INgxelo yezeNzululwazi yeKomiti yeeNgcebiso ngeZikhokelo zezeNdalo ka-2015. ezempilo.gov/sites/default/files/2019-09/Scientific-Report-of-the-2015-Dietary-Guidelines-Advisory-Committee.pdf. Ukuhlaziywa ngoJanuwari 30, 2020. Ifikeleleke ngoFebruwari 11, 2020.

ISebe lezeMpilo laseMelika kunye neeNkonzo zoLuntu kunye neSebe lezoLimo laseMelika. 2015 - 2020 Izikhokelo zeZidlo kubantu baseMelika. Ngomhla we-8. health.gov/dietaryguidelines/2015/guidelines/. Ipapashwe ngoDisemba 2015. Ifikeleleke ngoMeyi 9, 2019.