Ehe, gomarara rinotyisa. Sekureva kwesangano reWorld Health Organisation, kenza inosvika 16% yevakafa muRussia gore rega rega. Neraki, pane zvinhu zvakawanda zvaunogona kudzora kudzikisa njodzi yako yemamiriro aya. Kunyangwe kana iwe wakaberekerwa mumhuri ine nhengo zhinji dzine gomarara, ndidzo sarudzo dzako dzezuva nezuva dzinoona kuti uchave neutano sei mangwana, uye pamwe anotevera makore makumi matatu-30. Ehezve, haufanire kutarisa kenza nenzira yakapusa. Asi zvine musoro kugadzirisa mararamiro ehupenyu akakosha kuchirwere ichi, icho chinongotsamira patiri chete.
1. Deredza Kuderera Kusingaperi Nezvakanaka Zvikafu
Kupora kusingaperi ishinda inobatanidza zvirwere zvakawanda, kusanganisira cancer. Vazhinji vedu tinogara tichidya chikafu chinokonzera kuzvimba. Semuenzaniso, nyama tsvuku. Mune ino posvo, ini ndinotaura nezve yakanatswa macarhydrate, mafuta anotapira, akawedzera shuga, uye zvimwe zvekudya zvakajairika mukudya kwedu zvinokonzeresa kuzvimba.
Kune nzira dzakawanda dzekudzora kuzvimba, kusanganisira kusanganisira yakawanda omega-3 fatty acid chikafu senge hove dzemusango uye flaxseeds mukudya kwako. Miti yakasvibira yemashizha nemabriji zvinobatsirawo kurwisa kuzvimba.
2. Kusimudzira hutano hwemukati
Vatsvagiri vari kuongorora kubatana pakati pegumbo microbiome uye gomarara repazamu neprostate.
Iwe unogona kuwedzera mamwe maantibioti uye prebiotic pane chako chikafu kuti ubatsire kusimudzira microflora ine hutano. Rega ndimbokuyeuchidza kuti maprobiotic haasi-pathogenic microorganisms kuvanhu vanokwanisa kudzoreredza yakajairwa microflora yenhengo. Zvikafu zvakasanganiswa uye zvakaviriswa senge kabichi, magaka uye matomatisi, kimchi, miso, kombucha (kombucha) vakapfuma mumaProbiotic. Ma prebiotic ari (kusiyana nemaprobiotic) chemakemikari zvinhu, haana kunyudzwa mudumbu uye anogadzira mamiriro akanaka eiyo yakajairwa microflora yematumbo makuru, inokurudzira kukura kwayo. Ma prebiotic anowanikwa mune hanyanisi, gariki, zviyo zvese, kabichi, asparagus, miriwo yakasvibira yemashizha, nyemba, chibage, nezvimwe.
3. Wedzera kudyiwa kwako kwemiriwo mitsva nemichero
Sanganisira mimwe miriwo mitsva nemichero muzvikafu zvako. Izvo zvine fiber, iyo inovandudza hutumbo motility (nokudaro ichibatsira kudzivirira gomarara remuura). Uye phytonutrients, iyo inogadzira miriwo uye michero yakajeka muvara, inobatsira kudzikisa kuzvimba. Sarudza kubva pamhando dzakasiyana dzemiriwo kubva kune akazara mavara - girini yakasviba (broccoli, kare), bhuruu / pepuru (eggplant uye bhuruu), tsvuku yakajeka (chili, tomato uye tsvuku tsvuku tsvuku), yero / orenji (mango, manhanga uye maranjisi). Pano iwe unogona kuverenga nezve izvo zvimwe zvekudya zvinogona kubatsira kurwisa cancer.
4. Deredza madyiro aunoita zvigadzirwa zvemhuka (kusanganisira zvinogadzirwa nemukaka nechizi)
Hormone yekukura nemishonga inorwisa mabhakitiriya, iyo inowanzo kupihwa kumombe kudzora huwandu uye mhando yemukaka, zvinobatsira mukukura kwemasero ekenza muvanhu. Chidzidzo chenguva refu cheChina chakaitwa naDr. T. Colin Campbell chakawana hukama chaihwo pakati pekudyiwa kweprotein yemhuka uye nenjodzi yakawedzera yekenza.
Tsiva mukaka wemhuka, semuenzaniso, nemukaka wemukaka - isina mafuta mashoma uye anonaka. Mukaka wemukaka une phytonutrients uye unorerukirwa zviri nyore nevanhu vane hutachiona kana hunogumbura hwekugaya masisitimu. Izvo zvakanaka kune avo vane lactose kusagadzikana.
Zvakare, edza kusvetuka nyama kamwechete pasvondo. Kupoterera pasirese, pane kuwedzera kuri kuita kwe "Lean Muvhuro" iyo inokukoka iwe kuti utange vhiki rako nesarudzo dzakanaka.
5. Deredza migumisiro ine chepfu pamuviri
Ivhareji tambo yemwana achangozvarwa ine 287 makemikari, 217 ayo ane chepfu kune huropi uye huta hurongwa. Makemikari ane chepfu anowedzera njodzi yekenza.
Edza kudzivisa nzvimbo dzinobvumidzwa kusvuta pachena. Kutsvagurudza kwakaratidza kuti utsi hwefodya hunosanganisirwa nekenza yemapapu nemamwe makenza mazhinji.
Dzivisa carcinogenic zvinoriumba senge bisphenol-A (chinhu chemabhodhoro epurasitiki) uye phthalates (inowanikwa muzvizoro). Zviri nani kutsiva mabhodhoro epurasitiki nemidziyo yegirazi. Uye batsira muviri wako kuzvibvisa pachayo chepfu.
6. Fambisa zvakanyanya
Hupenyu hwemazuva ano hwanyanya kugara. Kusashanda panyama kunowedzera njodzi yekufa nguva isati yakwana, kunyanya nekuda kwechirwere chemoyo, asi zvakare inosanganisirwa nekuvandudzwa kwemamwe marudzi ekenza.
Kana basa rako richikumanikidza kuti ushandise yakawanda yenguva yako wakagara pakombuta yako, saka matipi aya achakubatsira iwe kuramba uchishanda mukati mezuva rako rese pahofisi.
Tsvaga mhando yekurovedza muviri yaunoda, ingave iri svondo rinoshanda mune zvakasikwa kana kuita kwakanyanya kurovedza muviri. Uye rangarira: maminetsi makumi maviri chete ebasa pazuva richabatsira kudzora njodzi yekufa nguva isati yakwana (kusanganisira cancer) nechetatu.
7. Chengetedza kushungurudzika, kurara zvakakwana
Kuwana kurara kwemhando yepamusoro uye kurovedza muviri nguva dzese hakungosimbise muviri wako chete, asi zvakare kunobatsira kurwisa kushushikana, chinova chinhu chinokonzera cancer. Izvo zvinogona kuve zvakakodzera kutarisisa kune akakosha masisitimu ekugadzirisa masisitimu
8. Gara uchiongororwa, dzidza majini ako uye uteerere muviri wako!
Kutanga kuongororwa kwechirwere chakakomba kunokupa iwe mukana uri nani wekuporeswa uye kuponesa hupenyu hwako. Tarisa nachiremba wako nezve chirongwa chekuyedza uye verenga mamwe marongero pano.
Kunzwisisa maitiro ako echisimba chikamu chakakosha chekurwira hupenyu hwakareba uye hune hutano. Neraki, nhasi zviri nyore kwazvo kuwana chokwadi chese nezvako.
Uye zvechokwadi, teerera kune wako wega muviri uye kuti unonzwa sei panguva dzakasiyana dzemwedzi.