E hōʻemi i kāu pilikia o ka maʻi hānai

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ʻAʻole hiki iā ʻoe ke hoʻololi i kou mōʻaukala ʻohana a i ʻole i ka wā i hoʻomaka ai kou manawa (hōʻike nā haʻawina e hoʻonui ka menstrual mua i ka makahiki 12 a i ʻole ma mua o ka maʻi kanesa umauma). Akā e like me ka ʻōlelo a Cheryl Rock, Ph.D., polofesa ma ke Kulanui o Kaleponi, San Diego, Ke Kula Lapaʻau ma ka ʻoihana o ka lāʻau pale ʻohana, aia kekahi mau mea hiki iā ʻoe ke hana e hoʻohaʻahaʻa ai i kou maka maʻi maʻi ʻōpū. Eia nā ʻehā mau mea noiʻi i manaʻoʻiʻo hiki ke kōkua i ka mālama ʻana i ke olakino o kou umauma.

1. E paʻa paʻa i kou kaumaha.

Ua ʻike ʻia ma hope o ka hoʻopaʻa haʻawina ʻana ʻo nā wahine ma mua o 40 e kaupaona ana kokoke i ka nui like a lākou i hana ai i ko lākou 20 mau makahiki i ka liʻiliʻi o ka loaʻa ʻana o kēia maʻi. Ma ke kūpono, ʻaʻole pono ʻoe e ʻoi aku ma mua o 10 pākēneka o kou kino kaupaona (no laila inā kaupaona ʻoe i 120 ma ke koleke, ʻaʻole pono ʻoe e ʻoi aku ma mua o 12 paona i nā makahiki i hala aku).

2. ʻAi i nā mea kanu.

Ua nānā kekahi mau noiʻi inā pale nā ​​hua a me nā lau. Wahi a Rock, ʻo nā mea kanu, ʻaʻole nā ​​huaʻai, ʻoi aku ka maikaʻi. "ʻO kahi noiʻi ʻana i hui pū ʻia, ʻo ia ka ʻikepili mai nā ʻāina he nui, ua hōʻike ʻo ka ʻai ʻana i nā mea kanu he nui e like me ka hoʻohaʻahaʻa ʻana i ka maʻi ʻaʻai umauma i nā wahine āpau - a me nā wahine ʻōpio," i ʻōlelo ʻo ia. No ke aha e waiwai nui ai ka hua? ʻO nā mea kanu kahi kumu maikaʻi loa o ka fiber, i hōʻike ʻia i nā holoholona i hōʻike ʻia i nā pae haʻahaʻa o ka estrogen e holo nei i loko o ke koko. Eia kekahi, nui nā mea kanu i loaʻa i nā phytochemical pale i ka maʻi kanesa. "ʻO ka nui o kāu ʻai ʻana, ʻoi aku ka maikaʻi," i ʻōlelo ʻo Rock. No ka ʻohi ʻana i ka pono o ka umauma, e loaʻa ka liʻiliʻi o ʻelima mau lawelawe i ka lā.

3. Hoʻomaʻamaʻa.

"ʻO ke aʻo hou ʻia ʻana o ka hoʻoikaika kino, ʻo ka mālamalama hoʻi ia o ka hana kino i pale i nā wahine," wahi a Rock. ʻO ka mea maopopo ʻole ka pehea o kāu hana ʻana. ʻOiai e hōʻike ana nā haʻawina e loaʻa iā ʻoe ka pōmaikaʻi nui inā loaʻa ʻoe i ka hoʻoikaika ikaika ma ka liʻiliʻi ʻekolu manawa o ka pule, ʻoi aku ka nui o ka haʻahaʻa haʻahaʻa he mea kōkua. "Aia kahi kuhiakau maikaʻi no ke kumu e kōkua ai ia," wehewehe ʻo Rock. "ʻO nā wāhine e hoʻoikaika mau ana he haʻahaʻa haʻahaʻa o ka insulin a me ka insulinlike growth factor. ʻO kēia mau hormones anabolic e hāpai i ka māhele cell; i ka wā e puʻunaue mau ai nā pūnaewele a ulu aʻe, aia ka pilikia e hoʻokuʻuʻia kekahi mea ma ke ala e lilo ai i ka maʻi kanesa." ʻO nā kiʻekiʻe kiʻekiʻe o ka insulin a me ka ulu uluola e like me he wahie lā, e kōkua ana paha i ka maʻi ʻaʻai e hemo. Kōkua pū ka hoʻoikaika kino ma ka hoʻohaʻahaʻa ʻana i ka pae puni o ka estrogens, Pākuʻi ʻo Rock.

4. Inu kaulike.

"He nui nā haʻawina i loaʻa kahi loulou ma waena o ka waiʻona a me ka maʻi maʻi umauma," wahi a Rock. "Akā ʻaʻole e loaʻa ka nui o ka makaʻi a hiki i ʻelua mau mea inu i ka lā. Hiki nō iā ʻoe ke inu - mai hana nui wale." Hoʻokahi ʻōlelo hoʻohiwahiwa: Ua ʻike nā haʻawina ma ʻAmelika Hui Pū ʻIa a me Australia ʻaʻole ʻoi aku ka nui o ka maʻi kanesa o ka umauma i nā wahine e inu ana akā loaʻa pū kekahi i ka nui o ka folate. No laila inā ʻoe e ʻoluʻolu i kahi kīʻaha a ʻelua paha mau waina me kāu ʻaina awakea i kēlā me kēia manawa, he manaʻo naʻauao ka lawe ʻana i ka multivitamin i kēlā me kēia lā. ʻOi aku ka maikaʻi, ʻoki i nā kumu maikaʻi o ka folate: spinach, lettuce romaine, broccoli, wai ʻalani a me nā pi ʻōmaʻomaʻo.

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