Iimbalasane
Izifundo ezahlukeneyo zokujonga zibonisa ukuba ukutya okuphezulu okunotye kwifayibha yokutya (enyibilikayo / enganyibilikiyo) kunokunxulunyaniswa nomngcipheko ocuthayo weentlobo ezahlukeneyo zomhlaza ezinje ngombala, ibele, i-ovari, isibindi, ipancreatic kunye nomhlaza wezintso. Uphononongo luye lwaqaphela ukuba ukutya ifayibha yokutya (ukusuka kukutya / izongezo) ngaphambi kokuqaliswa konyango kunokunceda ekwandiseni ixesha lokusinda kwizigulana ezinomhlaza wentloko kunye nentamo.
Yintoni ifayibha yokutya?
Ifayibha yokutya luhlobo lwekhabhohayidrethi efumaneka kukutya okusekwe kwizityalo, ngokungafaniyo nezinye iikhabhohayidrethi, ezingenakwetyiswa zii enzymes emzimbeni wethu. Yiyo loo nto ezi carbohydrate zinganyangekiyo ukwetyisa kunye nokufunxa kumathumbu amancinci omntu, zifikelela kumathumbu amakhulu okanye ikholoni efanelekileyo. Ezi zikwabizwa ngokuba zi-roughage okanye isambuku kwaye zifumaneka kwiintlobo ngeentlobo zokutya okusekwe kwizityalo kubandakanya ukutya okuziinkozo kunye nokutya okuziinkozo, iimbotyi, amandongomane, iziqhamo kunye nemifuno, kunye nezongezo. Izongezo zefayibha yokutya zikwakhona ngokuthengisa ngeendlela ezahlukeneyo.
Iindidi ezahlukeneyo zefayibha yokutya
Zimbini iintlobo eziphambili zefayibha yokutya-inyibilike kwaye inyibilike.
Ifayibha yokutya enyibilikayo
Ifayibha edityanisiweyo yokutya ifunxa amanzi ngexesha lokwetyisa kwaye yenze into efana nejeli. Iyakwandisa ubuninzi bendlu kwaye inokunciphisa amanqanaba e-cholesterol egazini. Ifayibha enanyibilikayo kubandakanya iipectins kunye ne-beta glucans zifumaneka kwi-oats, irhasi, iglasi, iziqhamo ezinje nge apples, iziqhamo zesitrasi kunye neediliya; imifuno; neembotyi ezifana nee-ertyisi, iimbotyi neelentile.
Ifayibha engenakutyibilika
I-fiber engenakunyibilika yokutya ayifunxanga okanye inyibilike emanzini kwaye ihlala ihleli kakuhle ngexesha lokugaya. Yonyusa ubuninzi bendlu kwaye ikhuthaza ukuhamba kwezinto zamathumbu ngenkqubo yokwetyisa. Isitulo esinobunzima kulula ukudlula kwaye sinceda abantu abalwa nobunzima. Imisonto engenakunyibilika inokufumaneka kwimveliso yokutya okuziinkozo kunye nokutya kubandakanya iziqhamo, amandongomane, imifuno enje ngeminqathe, iseleri kunye neetumato. Iintsinga ezingenakunyibilika aziboneleli ngeekhalori.
Izibonelelo zezeMpilo zokuTya okuTyebileyo
Ukutya ukutya okunotye kwifayibha yokutya kunezibonelelo ezahlukeneyo zempilo. Ezinye zezi ziquka:
- Ukunciphisa amanqanaba e-cholesterol embi
- Ukunciphisa umngcipheko wezifo zentliziyo
- Ukunciphisa umngcipheko wokubetha
- Ukulungelelanisa ukuhamba kwamathumbu
- Ukulawula amanqanaba eswekile yegazi, ngaloo ndlela kuncitshiswa umngcipheko wohlobo lweswekile 2
- Ukunceda ulawulo lobunzima
- Ukugcina impilo yamathumbu, oko kunciphisa umngcipheko wamathumbu umhlaza.
Ukutya okunefayibha ephezulu kulungele impilo yethu. Ukubandakanya ukutya okutyebileyo kwifayibha yokutya kukwasenza siziva sigcwele. Ukutya okusulungekisiweyo okanye okusetyenzisiweyo kunye neenkozo ziphantsi kwifayibha. Abantu bahlala besebenzisa izongezo zefayibha yokutya ukulawula ubunzima, ukunciphisa i-cholesterol kunye neswekile yegazi, kunye nokukhusela ukuqhina. I-Psyllium (enyibilikayo) kunye neMethylcellulose zezinye zezinto ezisetyenziswa ngokutya ifayibha.
Ukutya okune-Fibre-Rich Rich kunye nomngcipheko womhlaza
Ngokwe-American Institute for Cancer Research, ukutya okungasetyenziswanga okusekwe kwizityalo okutyebileyo kwifayibha kunokunceda ukunciphisa umngcipheko womhlaza. Izifundo ezahlukileyo zokujonga ziye zenziwa ngabaphandi kwihlabathi liphela ukuba bafunde umanyano phakathi kokutya okune-fiber (enyibilikayo / enganyibilikiyo) kunye nomngcipheko womhlaza.
Umanyano loMngcipheko weColorectal Cancer
- Kwisifundo esapapashwa ngabaphandi baseMzantsi Korea nase-United States ngo-2019, benza uhlalutyo lwempendulo ye-meta-analysis ukuvavanya ubudlelwane phakathi kwemithombo eyahlukeneyo yefayibha (kubandakanya ukutya okuziinkozo, imifuno, iziqhamo kunye nemidumba) kunye nomngcipheko wecolorectal umhlaza kunye ne-adenoma. Idatha yohlalutyo ifunyenwe kuphando loncwadi kwi-PubMed kunye ne-Embase database kude kube ngu-Agasti 2018 kwaye kubandakanya nezifundo ezili-10 zizonke. Uphononongo lubonise ukuba yonke imithombo yefayibha inokubonelela ngezibonelelo kuthintelo lomhlaza ongalunganga, nangona kunjalo abaphandi bafumanise ukuba eyona nzuzo yomeleleyo yafunyanwa kwifayibha yokutya evela kukutya okutyebileyo okuziinkozo / ukutya okuziinkozo. (UHana Oh okqhubekayo, Br J Nutr., 2019)
- Olunye uphononongo olupapashwe ngo-2015 ngabaphandi kwiYunivesithi yaseQueen yaseBelfast eMantla eIreland kunye neZiko leSizwe leCancer, i-NIH, iBethesda eMaryland kuvavanye umanyano phakathi kokutya ifayibha yokutya kunye neziganeko ze-colorectal adenoma kunye nomhlaza kunye nomngcipheko we-colorectal adenoma ephindaphindayo. Isifundo sisebenzise iphepha lemibuzo malunga nokutya okusekwe kwidatha evela kubathathi-nxaxheba besifundo seProstate, iLung, iColorectal, kunye novavanyo lweCancer Ovarian. Uhlalutyo lomhlaza obala, isiganeko se-adenoma kunye ne-adenoma ephindaphindiweyo yayisekwe kwidatha evela kwi-57774, 16980 kunye ne-1667 yabathathi-nxaxheba, ngokulandelelana. Uphononongo lufumanise ukuba ukutya okuphezulu kokutya okutya kunganxulunyaniswa nokuncipha okukhulu kwe-adenoma ye-distal colorectal adenoma kunye nomngcipheko omncinci we-distal cancer cancer, nangona kunjalo, akukho ntlangano ibalulekileyo yafunyanwa kumngcipheko wokuphindaphinda kwe-adenoma. Iziphumo zabo ziye zakhankanya ukuba le mibutho ikhuselayo ibaluleke kakhulu kwifayibha yokutya evela kwiicereal / grains epheleleyo okanye iziqhamo. (Andrew T Kunzmann okqhubekayo, Am J Clin Nutr., 2015)
- Ugqirha Marc P McRae ovela kwiDyunivesithi yeSizwe yezeNzululwazi zezeMpilo, eLombard, eIllinois eMelika wenze uphononongo lweemeta ezili-19 ezipapashwe phakathi komhla kaJanuwari 1, 1980 noJuni 30, 2017 ekusebenzeni kwefayibha yokutya ekwehliseni izehlo zomhlaza. , ezazifunyenwe kuphando olupapashiweyo. Wafumanisa ukuba abo basebenzisa isixa esiphakamileyo sefayibha yokutya banokufumana inzuzo kwizehlo ezincitshisiweyo zokuba nomhlaza ongalunganga. Uye wakhankanya ukuba ukuncitshiswa okuncinci kwimeko yomhlaza wamabele kwafunyanwa kuphononongo lakhe. (UMarc P McRae, uJ Chiropr Med., 2018)
- Kolunye uphononongo olupapashwe ngo-2018, abaphandi beDyunivesithi yaseMazantsi-mpuma, eNanjing eTshayina kunye neYunivesithi yaseMunich yaseJamani, bavavanya umanyano phakathi kokutya kwefayibha yokutya kunye nomhlaza wekolon ethile. Baye benza uhlalutyo lwe-meta kwizifundo ze-11 ezifunyenwe ngophando lweencwadi kwi-database ye-PubMed kude kube ngu-Agasti 2016. Uphononongo lufumene ukuba i-fiber intake ephezulu yokutya inokunciphisa umngcipheko we-proximal kunye ne-distal colon. i cancer. Baye bafumanisa ukuba ukuthathwa kwefayibha yokutya kunokunciphisa umngcipheko womhlaza wekoloni kuphela kumazwe aseYurophu, nangona kunjalo, bafumanise ukuba lo mbutho unokujongwa umhlaza we-distal colon kumazwe omabini aseYurophu nase-United States. (Yu Ma et al, Medicine (Baltimore), 2018)
Zonke ezi zifundo zicebisa ukuba ukutya kakhulu ifayibha yokutya kunokunceda ukunciphisa umngcipheko wesifo somhlaza.
Ukutya okuTyiwa emva kokuChongwa koMhlaza!
Akukho mhlaza mibini ifanayo. Yiya ngaphaya kwezikhokelo zesondlo esiqhelekileyo kuwo wonke umntu kwaye wenze izigqibo ezizezakho malunga nokutya kunye nezongezo ngokuzithemba.
Umanyano loMhlaza weNtloko kunye neNtamo
Kuphononongo lwamva nje olupapashwe kwi-2019, abaphandi baseMelika bavavanya umanyano phakathi kwefayibha yokutya kunye nokuphindaphinda okanye ukusinda emva kokuchongwa komhlaza wentloko nentamo. Idatha yafunyanwa kufundo lwamaqela kubandakanya abathathi-nxaxheba abangama-463 ababesandula ukufumanisa ukuba banomhlaza wentloko nentamo. Itotali yeziganeko zokuphindeka kwe-112, ukusweleka kwe-121, kunye nokusweleka okunxulumene nomhlaza okwayi-77 kwaxelwa ngexesha lokufunda. (UmKristu A Maino Vieytes okqhubekayo, Izondlo., 2019)
Uphononongo lufumanise ukuba ukutya ifayibha ngaphambi kokuqaliswa kunyango kunokonyusa ixesha lokusinda, kwabo banesifo somhlaza wentloko kunye nentamo.
Umanyano loMhlaza we-Endometrial
Kuhlalutyo lwe-meta olwenziwe ngabaphandi base China, bavavanya umanyano phakathi kokutya ukutya kwefayibha kunye nomngcipheko womhlaza we-endometrial. Idatha yesifundo yafunyanwa kwi-3 cohort kunye ne-12 case⁻control studies ngophando loncwadi kwi-PubMed kunye ne-ISI yewebhu yolwazi ngoMatshi 2018. (UKangning Chen et al, Nutrients., 2018)
Uphononongo lufumanise ukuba ukutya okuphezulu kokutya okunefibre kunye nokutya okuphezulu kwemifuno kungadityaniswa nomngcipheko omncinci womngcipheko womhlaza we-endometriya kwimeko yokufunda. Nangona kunjalo, iziphumo ezivela kwizifundo ezihlangeneyo ziphakamise ukuba ukutya okuphezulu kwefayibha kunye nokutya okuphezulu kokutya okune-cereal kunganyusa umngcipheko womhlaza we-endometrium.
Umanyano phakathi kokutya ifayibha yokutya kunye nomngcipheko womhlaza we-endometrial kungoko kungachani.
Umanyano loMhlaza weOvarian
Kwisifundo esapapashwa kwi-2018, abaphandi abavela e-China baqhuba uhlalutyo lwempendulo ye-meta-analysis ukuvavanya umanyano phakathi kokutya ifayibha yokutya kunye nomngcipheko womhlaza we-ovari. Idatha yafunyanwa kwizifundo ze-13, zizonke iimeko ze-5777 zomhlaza we-ovari kunye nabathathi-nxaxheba abayi-1,42189 abafunyenwe kuphando loncwadi kwi-PubMed, EMBASE, nakwidathabheyisi yethala leCochrane kude kwaba ngu-Agasti 2017. (Bowen Zheng et al, Nutr J., 2018)
Uhlalutyo lweemeta lufumanise ukuba ukutya okunesondlo esinefayibha ephezulu kunokunciphisa kakhulu umngcipheko womhlaza we-ovari.
Umanyano loMhlaza weSibindi
Kwisifundo esapapashwa ngo-2019, abaphandi bavavanya umanyano phakathi kokutya ifayibha yokutya kunye nomhlaza wesibindi ngokusekwe kwizifundo ezi-2 zamaqela- Isifundo seMpilo sabahlengikazi kunye noPhando lwaBasebenzi bezeMpilo-kunye nabathathi-nxaxheba abayi-125455 e-United States, ababandakanya i-141 abaguli abanomhlaza wesibindi. Ukulandelelwa okuphakathi komndilili yayiyiminyaka engama-24.2. (UWanshui Yang okqhubekayo, JAMA Oncol., 2019)
Uphononongo lufumanise ukuba ukonyuka kokutya okuziinkozo kunye nefayibha yokutya kunye ne-bran kungadibaniswa nomngcipheko omncinci womhlaza wesibindi phakathi kwabantu abadala eUnited States.
Umanyano loMhlaza wePancreatic
Kwisifundo esapapashwa ngo-2017, abaphandi bavavanya ubudlelwane phakathi kokutya ukutya kwefayibha kunye nomngcipheko womhlaza wepancreatic. Idatha yafunyanwa kwi-1 cohort kunye ne-13 yezifundo zolawulo lwamatyala ezifunyenwe kuphando loncwadi kwi-PubMed kunye ne-Embase yolwazi ukuya ku-Epreli 2015. (Qi-Qi Mao et al, Asia Pac J Clin Nutr., 2017)
Uphononongo lufumanise ukuba ukutya kakhulu ifayibha yokutya kunokunciphisa umngcipheko womhlaza wepancreatic. Nangona kunjalo, abaphandi bacebisa ukuba kwenziwe uphando olwenziweyo olwenziweyo lokuqinisekisa ezi ziphumo.
Umanyano loMhlaza weZintso
Uphononongo olupapashwe ngabaphandi e-China kuvavanye ubudlelwane phakathi kokutya ifayibha yokutya kunye nomngcipheko womhlaza wezintso / we-renal cell carcinoma (RCC). Idatha yohlalutyo ifunyenwe kwizifundo ze-7, kubandakanya izifundo ze-2 cohort kunye nezifundo ze-5 zolawulo lwamatyala ezifunyenwe kuphando loncwadi kulwazi lwe-elektroniki kubandakanya iMEDLINE, EMBASE kunye neWebhu yeSayensi. (Tian-bao Huang okqhubekayo, Med Oncol., 2014)
Uphononongo lufumanise ukuba ukuthathwa kwefayibha, ngakumbi kukutya okutyebileyo kwefayibha njengemifuno kunye nefiber ye-legume (hayi iziqhamo kunye ne-cereal fiber intake), inokunxulunyaniswa nomngcipheko ocuthiweyo wezintso. umhlaza. Nangona kunjalo, abaphandi bacebise ngezifundo ezilindelekileyo eziyilwe kakuhle ukuqinisekisa ezi ziphumo.
Umanyano loMhlaza webele
Kwisifundo esapapashwa ngo-2016, abaphandi abavela kwiSibhedlele seHangzhou Cancer, eZhejiang e-China baqhuba uhlalutyo lweemeta ukumisela ukusebenza kokutya ifayibha ekunciphiseni umngcipheko womhlaza webele. Idatha yafunyanwa kwizifundo ezingama-24 ezifunyenwe kuphando loncwadi kwi-PubMed, Embase, kwiWebhu yeSayensi, nakwidatha yethala leencwadi laseCochrane. (USumei Chen okqhubekayo, Oncotarget., 2016)
Uphononongo lufumene ukwehla nge-12% kumngcipheko womhlaza webele kunye nokutya okunefibre yokutya. Uhlalutyo lwabo lokuphendula ngethamo lubonise ukuba kuyo yonke i-10 g / usuku lokunyuka kokutya kwifayibha yokutya, bekukho ukuncitshiswa kweepesenti ezi-4 kumngcipheko womhlaza webele. Uphononongo luphelile ukuba ukusetyenziswa kwefayibha yokutya kunokunxulunyaniswa kakhulu nomngcipheko omncinci womhlaza webele, ngakumbi kubafazi abasemva kwemini.
Olunye uphando oluninzi lokujonga lukwaxhasa ezi zinto zifunyanisiweyo. (D Aune okqhubekayo, Ann Oncol., 2012; Jia-Yi Dong okqhubekayo, Am J Clin Nutr., 2011; Yikyung Park okqhubekayo, Am J Clin Nutr., 2009)
isiphelo
Olu phononongo lubonisa ukuba ukutya kakhulu ifibre yokutya (enyibilikayo / engenakunyibilika) ukutya okunesityebi kunokunxulunyaniswa nomngcipheko ophunguliweyo weentlobo ezahlukeneyo zomhlaza ezinje ngomhlaza ongalunganga, umhlaza webele, umhlaza we-ovari, umhlaza wesibindi, umhlaza wepancreatic kunye nomhlaza wezintso. Umanyano phakathi kokutya ukutya kwefayibha kunye nomngcipheko womhlaza we-endometrial awunakulinganiswa. Isifundo sikwafumanise ukuba ukutya ukutya okunefayibha ngaphambi kokuqaliswa konyango kunokonyusa ixesha lokusinda, kwizigulana ezinomhlaza wentloko kunye nentamo.
Nangona kunjalo, ukutya okutyebileyo kwefayibha kunye nezongezelelo kufuneka kuthathwe ngokwexabiso elifanelekileyo. Iziko laseMelika loPhando lweCancer licebisa ukuba kuthathwe imihla ngemihla ubuncinci be-30 gms yefiber yokutya njengenxalenye yokutya okunempilo ukunciphisa umngcipheko womhlaza. Ingxelo ye-AICR iphinde yabonisa ukuba yonke i-10 gm yokunyuka kwi-fiber yokutya ihambelana nokuncipha kwe-7% kumngcipheko we-colorectal. umhlaza.
Uninzi lwabantu abadala, ngakumbi amaMelika, bathatha ngaphantsi kwe-15 gm yefayibha yokutya yonke imihla. Ke, kuya kufuneka siqale kubandakanya ukutya okunotye kwifayibha yokutya kukutya kwethu kwemihla ngemihla. Nangona kunjalo, nceda uqaphele ukuba ukongezwa ngequbuliso kwefayibha yokutya okuninzi (ukusuka ekutyeni okanye kwizongezo) kukutya kwethu kunokukhuthaza ukwakheka kwegesi yamathumbu kwaye kukhokelele ekubumbeni nasezikhuselweni zesisu. Ke, yongeza ifayibha yokutya ngokutya okanye izongezo kwisondlo sakho semihla ngemihla ngokuthe ngcembe.
Kukuphi ukutya okutyayo kwaye okuncedisayo kukuthatha sisigqibo osithathayo. Isigqibo sakho kufuneka sibandakanye ukuthathelwa ingqalelo kotshintsho lomhlaza kuhlobo lomhlaza, unyango oluqhubekayo kunye nezongezelelo, nakuphi na ukwaliwa, ulwazi ngobomi bakho, ubunzima, ukuphakama kunye nemikhwa.
Isicwangciso sesondlo somhlaza esivela kwi-addon asisekelwanga kukhangelo lwe-Intanethi. Isebenza ngokuzenzekelayo ukwenza izigqibo zakho kusekwe kwisayensi yemolekyuli ephunyezwe ngoososayensi kunye neenjineli zesoftware. Nokuba ukhathalele na ukuqonda iindlela ezisisiseko seemolekyuli okanye hayi - zokucwangciswa kwesondlo somhlaza ukuqonda kuyafuneka.
Qalisa NGOKU ngokucwangciswa kwesondlo ngokuphendula imibuzo ngegama lomhlaza, uguquko kwimfuza, unyango oluqhubekayo kunye nezincedisi, nakuphi na ukwaliwa, imikhwa, indlela yokuphila, iqela lobudala kunye nesini.
ISondlo esiSiqu soMhlaza!
Umhlaza uyatshintsha ngokuhamba kwexesha. Yenza ngokwezifiso kwaye uguqule isondlo sakho ngokusekwe kwisalathiso somhlaza, unyango, indlela yokuphila, ukhetho lokutya, i-allergies kunye nezinye izinto.
Izigulana ezinomhlaza zihlala zisebenza ngeendlela ezahlukeneyo iziphumo ebezingalindelekanga ezichaphazela umgangatho wobomi babo kwaye bajonge ezinye iindlela zonyango lomhlaza. Ukuthatha isondlo esifanelekileyo kunye nezongezelelo ezisekwe kuqwalaselo lwenzululwazi (ukunqanda ukuqikelela kunye nokukhetha okungahleliwe) sesona sixhobo sendalo somhlaza kunye neziphumo ebezingalindelekanga zonyango.