5 mau ala maʻalahi e hōʻemi ai i kāu kamepiula maʻi ʻaʻai

Anter

• 1. HIIT iā ia i ʻelua manawa o ka pule.
• 2. E koho pono i nā ipu.
• 3. ʻAi (ka ʻākau) waiu.
• 4. ʻ Saylelo ʻae i ka soya.
• 5. E noi i kāu doc ​​i kēia nīnau nui.
• Nānā no

Aia kekahi nūhou maikaʻi: ua heleleʻi ka helu make no ka maʻi ʻaʻai umauma e 38 pakeneka ma mua o nā makahiki he ʻelua a me ka hapa i hala, e like me ka American Cancer Society. ʻO ia hoʻi, ʻaʻole i hoʻomaikaʻi wale ʻia ka maʻi a me ka mālama ʻana, akā ke aʻo hou nei mākou e pili ana i ka hoʻomalu ʻana i nā kumu pilikia nui. Eia ka ʻōlelo aʻoaʻo maikaʻi loa no ka pale ʻana iā ʻoe iho.

1. HIIT iā ia i ʻelua manawa o ka pule.

Hiki i nā hoʻoikaika ikaika ke ʻoki i kou manawa o ka maʻi ʻaʻai umauma a hiki i ka 17 pākēneka. "Hoʻoikaika ka hoʻoikaika ikaika i ka momona o ke kino, kahi e hoʻohaʻahaʻa ai i nā pae o estrogen a hoʻemi i ka makaʻu o ka ulu ʻana i kahi maʻi ʻaʻai estrogen-sensitive," wahi a Carmen Calfa, M.D., he oncologist lapaʻau lapaʻau ma ka Sylvester Comprehensive Cancer Center ma ke Kulanui o Miami. "Hoʻohaʻahaʻa hoʻi ia i ka nui o ka insulin i loko o ke kahe koko-koʻikoʻi no ka mea e hoʻoikaika ka hormone i ke ola a me ka hoʻolaha ʻana o nā cell tumor. i hoʻokahi pule e hoʻokau iā ʻoe iho, wahi a Kauka Calfa. (E hoʻāʻo i kēia 10-minuke cardio HIIT e hoʻomaʻamaʻa ai.) E ʻike ʻoe aia ʻoe i ke kaona ʻoi loa inā hiki iā ʻoe ke hemo i kekahi mau huaʻōlelo wale nō i kēlā me kēia manawa. 150 mau minuke o ka hoʻoikaika kino hoʻoikaika hebedoma.

2. E koho pono i nā ipu.

ʻO Bisphenol A (BPA), kahi kemika i hoʻohana ʻia e hana i nā plastics paʻakikī e like me nā hue wai hiki ke hoʻohana hou ʻia a me nā ipu meaʻai, hoʻonāuki i kahi mole i kapa ʻia ʻo HOTAIR, kahi i hoʻopili ʻia i ka hoʻonui ʻia ʻana o ka maʻi ʻaʻai o ka umauma, e like me kahi noiʻi i ka Palapala Pai o Steroid Biochemistry a me Molecular Biology. Hoʻohālikelike ʻo BPA i nā hopena o ka estrogen wahine wahine, hiki ke hoʻoulu i kekahi ʻano o ka maʻi ʻaʻai umauma, i ʻōlelo ʻo Subhrangsu Mandal, Ph.D., ka mea kākau o ka noiʻi. A ʻaʻole ia ʻo BPA wale nō: Bisphenol S, i hoʻohana mau ʻia i nā plastics BPA ʻole, e hoʻonui pū paha i ka maʻi ʻaʻai o ka umauma. (ʻO ia ke kumu e pale aku ai ʻo Kourtney Kardashian i nā ipu plastik.) ʻOiai e ʻōlelo ana ka poʻe loea ʻaʻole lawa ka noiʻi e hōʻoiaʻiʻo ai hiki i ka BPA ke alakaʻi i ka maʻi maʻi umauma, ʻōlelo lākou he mea akamai ke hōʻemi i kou ʻike ʻana i nā plastics e like me ka hiki. Hoʻokahi ala e hana ai: E hoʻohana i nā ʻōmole kila a me nā ʻōmole aniani a me nā ipu meaʻai, ʻōlelo aʻoaʻo ʻo Mandal.

3. ʻAi (ka ʻākau) waiu.

ʻO nā wahine e ʻai mau ana i ka yogurt he 39 pākēneka ka liʻiliʻi o ka maʻi ʻaʻai, e like me nā ʻike hou mai Roswell Park Cancer Institute. (ʻO ke kumu nui aʻe o ka hana ʻana i kekahi o kēia mau kīʻaha yogurt piha i ka protein.) Akā ʻo ka poʻe e ʻai ana i nā cheeses paʻakikī, e komo pū ana me ʻAmelika a me cheddar, he 53 pakeneka ʻoi aku ka nui o ka maʻi kanesa o ka umauma. "Hiki paha i ka Yogurt ke hoʻololi i nā pae o ka bacteria ʻōpū e kōkua i ka pale ʻana i ka ulu ʻana o ka maʻi kanesa," wahi a ka mea noiʻi alakaʻi ʻo Susan McCann, Ph.D., R.D.N. "Ma ka ʻaoʻao ʻē aʻe, ʻoi aku ka nui o ka momona, a ua ʻike kekahi mau haʻawina i kahi pilina ma waena o ka maʻi maʻi umauma a me ka ʻai ʻana i ka momona," wahi āna. "A i ʻole ʻo nā wahine e ʻai ana i ka tīhi, ʻoi aku ka liʻiliʻi o ka papaʻai olakino."

Pono e hana ʻia nā noiʻi hou aʻe ma mua o ka hiki ʻana i ka poʻe loea ke hana i nā ʻōlelo aʻoaʻo pale, akā naʻe, wahi a Jennifer Litton, M.D., he loea pili o ka oncology o ka umauma ma ke Kulanui o Texas MD Anderson Cancer Center. Akā kūpono ke ʻai i ka yogurt a nānā i ka lawe ʻana i ka tī. I ke aʻo ʻana, he ʻekolu a ʻehā paha mau lawelawe o ka yogurt i ka pule e pili ana i ka hāʻule ʻana o ka maʻi kanesa o ka umauma, ʻoiai ʻo ka ʻai ʻana ma mua o ka nui o ka tīhi i hāpai aʻe i nā loiloi. (Hiki ke kōkua i ka ʻai ʻana i nā mea hou aʻe ke hoʻohaʻahaʻa i kou umauma i ka maʻi ʻaʻai.)

4. ʻ Saylelo ʻae i ka soya.

Nui ka piʻoloke e pili ana i ka soy, a ʻaʻohe mea kupanaha: Ua hōʻike ʻia kekahi mau noiʻi ʻana he hiki i nā isoflavones i loko ke hoʻonui i ka maʻi ʻaʻai o ka umauma; ua ʻike nā mea ʻē aʻe ʻaʻohe hopena o ka soy a hōʻemi paha i kāu mau loiloi o ka ulu ʻana i ka maʻi ʻaʻai umauma. ʻO ka hope loa, eia nō naʻe kekahi akāka. Hōʻike ka hapa nui o ka noiʻi i kēia manawa ua maikaʻi ka soy. ʻO kaʻoiaʻiʻo, ua hōʻike ʻia kahi noiʻi hou o Tufts University no nā wahine me ka maʻi i pili maoli nā meaʻai soy me ka maikaʻi o ke ola. "ʻO nā isoflavones soy he mau waiwai anticarcinogenic. Kāohi lākou i ka hoʻonui ʻana o ka cell a hoʻemi i ka mumū a me ke kaumaha oxidative, "wahi a Fang Fang Zhang, M.D., Ph.D., ka mea kākau noiʻi. E hele a loaʻa ka waiū soy, tofu, a me edamame.

5. E noi i kāu doc ​​i kēia nīnau nui.

Hiki i ka mānoanoa o kou umauma ke hoʻopili pololei i kāu maka maʻi maʻi ʻōpū, akā inā ʻaʻole ʻoe e nīnau i kāu kauka, ʻaʻole loa ʻoe e ʻike inā he pilikia kēia iā ʻoe.

ʻO nā wahine ʻōpio he mau umauma momona ʻoi aku ka nui o nā aʻa a me nā aʻa wai e pono ai no ka hānai ʻana, wahi a Sagar Sardesai, MD, kahi oncologist lapaʻau lapaʻau ma ka Ohio State University Comprehensive Cancer Center nāna i aʻo i ke kumuhana. ʻO ka maʻamau "i ke komo ʻana o nā wahine i ka perimenopause, ma kahi o 40 mau makahiki, pono e momona nā momona a emi iho ka momona," i ʻōlelo ʻo ia. Akā ʻo 40 ka nui o nā wahine e hoʻomau nei i ka umauma nui. He hopohopo kēlā, no ka mea ʻoi aku ka nui o nā makahiki 45 nona ka umauma i ʻoi aku ma mua o 75 pākēneka paʻakikī i ka maʻi ʻaʻai umauma, wahi a Dr. Sardesai. He mea paʻakikī ka heluhelu ʻana o ka ʻiʻo, a hiki ke uhi ʻia nā ʻōpū.

Inā 45 a ʻoi paha ʻoe, e nīnau i kāu kauka pehea ka momona o kou umauma, wahi a Dr. Sardesai. ʻAʻole koi nā mokuʻāina āpau i nā kauka e hōʻike aunoa i kēia ʻike, no laila he mea nui e hoʻomaka. Inā ʻoe e ʻike he ʻoi aku ka nui o kou poli ma mua o 75 pākēneka paʻakikī, makemake paha ʻoe e noʻonoʻo i nā ʻano loiloi ʻē aʻe i ka maʻi ʻaʻai umauma, e like me ka MRI umauma a i ʻole kahi mammogram 3-D, ʻoi aku ka maikaʻi o nā mea ʻelua i ka ʻike ʻana i nā tumors i nā kiko o ka umauma mānoanoa ma mua o ka maʻamau. mammograms.

Nānā no