Iindlela ezi-5 ezilula zokuNciphisa umngcipheko woMhlaza weSifuba sakho

Umxholo

• 1. YIBE HIIT kabini ngeveki.
• 2. Khetha izikhongozeli ngononophelo.
• 3. Yitya (ekunene) kubisi.
• 4. Yithi ewe kwisoya.
• 5. Buza i-doc yakho lo mbuzo ubalulekileyo.
• Uphengululo lwe

Kukho iindaba ezimnandi: Izinga lokusweleka komhlaza webele lehle ngama-38 ekhulwini kule minyaka ingamashumi amabini anesiqingatha edlulileyo, ngokutsho kwe-American Cancer Society. Oku kuthetha ukuba ayisiyiyo kuphela ukuxilongwa kunye nonyango oluphuculweyo, kodwa sikwafunda ngakumbi malunga nolawulo lwezinto eziphambili zomngcipheko. Nalu olona cebiso lubalaseleyo, lwamva nje lokuzikhusela.

1. YIBE HIIT kabini ngeveki.

Ukusebenza okuphezulu kunokunciphisa amathuba akho omhlaza wesifuba ukuya kuma-17 ekhulwini. "Ukuzivocavoca ngamandla kunciphisa amanqatha omzimba, okwehlisa amanqanaba e-estrogen kunye nokunciphisa umngcipheko wokuba nomhlaza onomdla we-estrogen," utshilo uCarmen Calfa, MD, ugqirha wezamayeza webele kwiZiko laseClasser Comprehensive Cancer kwiYunivesithi yaseMiami. "Iyanciphisa inani le-insulin egazini-kubalulekile kuba ihomoni ivuselela ukusasazeka nokusasazeka kweeseli zesisu. Kwaye ukusebenza kunciphisa ukudumba kwaye kusebenze iiseli zombulali zendalo, izinto ezimbini ezinokuzikhusela kumhlaza. Yonke into eyenzayo yimizuzu engama-75. ngeveki yokuzityhala, ugqirha Calfa uthi (Zama lo mzuzu wokuzilolonga we-cardio HIIT yemizuzu eli-10.) Uyazi ukuba ukwindawo efanelekileyo yokuqina ukuba unokukhupha amagama ambalwa ngexesha. Imizuzu eli-150 yokuzilolonga ngokulinganayo evekini.

2. Khetha izikhongozeli ngononophelo.

I-Bisphenol A (BPA), ikhemikhali esetyenziselwa ukwenza iiplastikhi ezinzima njengeebhotile zamanzi ezinokuphinda zisetyenziswe kunye nezikhongozeli zokutya, isebenze imolekyuli ebizwa ngokuba yiHOTAIR, edityaniswe nomngcipheko womhlaza wamabele, ngokutsho kwesifundo. Ijenali ye-Steroid Biochemistry kunye ne-Molecular Biology. I-BPA ilinganisa iziphumo zehomoni yesini yabasetyhini i-estrogen, enokubangela ezinye iintlobo zomhlaza wamabele, utshilo uSubrangsu Mandal, Ph.D., umbhali wesifundo. Kwaye ayisiyiyo i-BPA kuphela: I-Bisphenol S, esetyenziswa ngokuqhelekileyo kwiiplastiki ezingenazo i-BPA, inokunyusa umngcipheko womhlaza wamabele. (Yiyo loo nto uKourtney Kardashian ethintela izikhongozeli zeplastikhi.) Ngelixa iingcali zisithi akukho lwanele uphando ukubonisa ukuba i-BPA ingakhokelela kumhlaza wamabele, bathi kububulumko ukunciphisa ukubonakaliswa kwakho kwiiplastikhi kangangoko kunokwenzeka. Enye indlela yokwenza oko: Sebenzisa intsimbi engatyiwa kunye neebhotile zeglasi kunye nezikhongozeli zokutya, uMandal ucebisa.

3. Yitya (ekunene) kubisi.

Abasetyhini abasoloko betya iyogathi banomngcipheko ophantsi we-39 yepesenti yomhlaza wamabele, ngokutsho kweziphumo ezitsha ezivela kwiZiko laseCarwell Park Cancer. (Esona sizathu sokwenza enye yezi zitya zigcwele iiproteyini.) Kodwa abo batya iitshizi ezinzima ngakumbi, kubandakanya iMelika kunye ne-cheddar, banomngcipheko ophakamileyo wama-53 wepesenti womhlaza wamabele. "I-yogurt inokuguqula amanqanaba emathumbu amabacteria anceda ukukhusela ngokuchasene nokukhula komhlaza," utshilo umphandi okhokelayo uSusan McCann, Ph.D., R.D.N. Kwelinye icala itshizi inamafutha amaninzi, kwaye ezinye izifundo zifumene unxibelelwano phakathi komhlaza webele kunye nokutya okunamafutha aphezulu, utshilo. "Okanye mhlawumbi abasetyhini abatya isonka samasi esininzi banesidlo esincinci esisempilweni ngokubanzi."

Uphando oluthe kratya kufuneka lwenziwe ngaphambi kokuba iingcali zenze naziphi na iingcebiso ngengubo, nangona kunjalo, utshilo uJennifer Litton, MD, unjingalwazi onxulumene ne-oncology yamabele kwiDyunivesithi yaseTexas MD Anderson Cancer Centre. Kodwa kuyavakala ukuba utye iyogathi kwaye ubukele ukutya kwakho kwetshizi. Kwisifundo, ukuba neenkonzo ezintathu okanye ezine zeyogathi ngeveki kwakudityaniswa nokwehla komngcipheko webele, ngelixa ukutya ngaphezulu kwelo shizi kwaphakamisa iingxaki. (Ukutya ifayibha eninzi kunokunceda ukunciphisa umngcipheko womhlaza wamabele.)

4. Yithi ewe kwisoya.

Kubekho ukudideka okuninzi malunga nesoya, kwaye akumangalisi: Olunye uphononongo lubonakalisile ukuba ii-isoflavones eziqulethe zinokunyusa umngcipheko womhlaza wamabele; abanye bafumanise ukuba i-soy ayinampembelelo kwaye inokunciphisa amathuba okuba nomhlaza webele. Okokugqibela, nangona kunjalo, kukho ukucaca okuthile. Uninzi lophando ngoku lubonisa ukuba i-soy ilungile. Enyanisweni, uphando olwenziwa yiYunivesithi yaseTufts yakutshanje yabasetyhini abanesi sifo lubonise ukuba ukutya kwesoya ngokwenene kunxulumene namathuba aphuculweyo okuphila. "I-isoflavones ye-Soy ineempawu ze-anticarcinogenic. Zivimbela ukwanda kweeseli kunye nokunciphisa ukuvuvukala kunye noxinzelelo lwe-oxidative, "kusho uFang Fang Zhang, M.D., Ph.D., umbhali wokufunda. Qhubeka kwaye ube nobisi lwe-soy, i-tofu, kunye ne-edamame.

5. Buza i-doc yakho lo mbuzo ubalulekileyo.

Ukuxinana kwamabele akho kunokuchaphazela ngokuthe ngqo umngcipheko womhlaza webele, kodwa ngaphandle kokuba ubuze ugqirha wakho, ngekhe ufumanise ukuba lo ngumcimbi kuwe.

Abasetyhini abancinci ngokwendalo banamabele ashinyeneyo ngenxa yokuba izicubu zenziwe ngamadlala obisi kunye nemibhobho, eyimfuneko ekuncanciseni, utshilo uSagar Sardesai, M.D., ugqirha we-oncologist webele kwiYunivesithi yaseOhio State University Comprehensive Cancer Centre ofunde isifundo. Ngokwesiqhelo "xa abafazi bengena kwi-perimenopause, malunga neminyaka engama-40, amabele kufuneka atyebe kwaye angabi maninzi," utshilo. Kodwa iipesenti ezingama-40 zabasetyhini ziyaqhubeka ukuba namabele ashinyeneyo. Yinkxalabo leyo, kuba abo bangaphezulu kweminyaka engama-45 amabele abo angaphezulu kweepesenti ezingama-75 axinene nomngcipheko womhlaza wamabele, utshilo uGqirha Sardesai. Ithishu yenza ukuba kube nzima ukufunda iimammograms, kwaye amathumba angasithelwa.

Ukuba unama-45 okanye ngaphezulu, buza ugqirha wakho ukuba axinene kangakanani amabele, utshilo uGqirha Sardesai. Ayingawo onke amazwe afuna ukuba oogqirha baxele ngokuzenzekelayo olu lwazi, ngenxa yoko kubalulekile ukuba usebenze. Ukuba ufumanisa ukuba amabele akho angaphezulu kwama-75 eepesenti, ungafuna ukuqaphela ezinye iindlela zokuvavanywa komhlaza wamabele, njenge-MRI yebele okanye i-3-D mammogram, zombini ezingcono ekuboneni izicubu kwizicubu zamabele ezixineneyo kunesiqhelo yootyo.

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