Malangizo 7 oletsa khansa

   1. Khalani kutali ndi fodya

Kugwiritsa ntchito mtundu uliwonse wa fodya kumakupangitsani kugundana ndi khansa. Kusuta kwagwirizanitsidwa ndi mitundu yosiyanasiyana ya khansa - kuphatikizapo khansa ya m'mapapo, m'kamwa, pakhosi, m'mphuno, kapamba, chikhodzodzo, khomo lachiberekero ndi impso. Fodya wotafuna wagwirizanitsidwa ndi khansa ya m'kamwa ndi kapamba. Ngakhale simumamwa fodya, kusuta fodya kumawonjezera chiopsezo cha khansa ya m'mapapo.

Kupewa fodya - kapena kusankha kusiya kusuta - ndi gawo lofunika kwambiri popewa khansa. Ngati mukufuna thandizo kuti musiye kusuta, funsani dokotala wanu za mankhwala oletsa kusuta ndi njira zina zosiyira kusuta.

2. Idyani zakudya zopatsa thanzi

Ngakhale kupanga zisankho zabwino m'sitolo komanso nthawi yachakudya sikungakutsimikizireni kupewa khansa, kungachepetse chiopsezo chanu. Ganizirani malangizo awa:

Idyani zipatso ndi ndiwo zamasamba zambiri. Zakudya zanu zizikhala pazipatso, ndiwo zamasamba ndi zakudya zina zochokera ku zomera - monga mbewu zonse ndi nyemba.

Pewani kunenepa kwambiri. Idyani zopepuka komanso zowonda kwambiri posankha zakudya zochepa zama calorie ambiri, kuphatikiza shuga woyengedwa bwino ndi mafuta ochokera ku nyama.

Chepetsani nyama yophikidwa. Lipoti la International Agency for Research on Cancer, bungwe loona za khansa la World Health Organization, linati kudya nyama yochuluka yodulidwa kukhoza kuwonjezera pang’ono ngozi ya mitundu ina ya khansa.

Kuwonjezera apo, amayi omwe amadya zakudya za ku Mediterranean zowonjezeredwa ndi mafuta a azitona owonjezera ndi mtedza wosakanizidwa akhoza kuchepetsa chiopsezo cha khansa ya m'mawere. Zakudya za ku Mediterranean zimakonda kwambiri zakudya zamasamba, monga zipatso, ndiwo zamasamba, mbewu zonse, nyemba, mtedza, ndi mtedza. Anthu omwe amatsatira zakudya za ku Mediterranean amasankha mafuta abwino, monga maolivi, batala ndi nsomba m'malo mwa nyama yofiira.

3. Khalani ndi thupi labwino

Kukhala wonenepa kumachepetsa chiopsezo cha mitundu yosiyanasiyana ya khansa, kuphatikizapo khansa ya m'mawere, prostate, mapapo, m'matumbo ndi impso.

Zochita zolimbitsa thupi zimadaliranso. Kuwonjezera pa kukuthandizani kuchepetsa thupi, kuchita masewera olimbitsa thupi palokha kungachepetse chiopsezo cha khansa ya m'mawere ndi khansa ya m'matumbo.

Akuluakulu omwe amachita nawo masewera olimbitsa thupi amtundu uliwonse amapeza phindu linalake. Koma kuti mupindule kwambiri ndi thanzi lanu, yesetsani kuchita masewera olimbitsa thupi kwa mphindi 150 pa sabata kapena mphindi 75 pa sabata pochita masewera olimbitsa thupi mwamphamvu. Mukhozanso kuchita zosakaniza zolimbitsa thupi komanso zamphamvu. Monga cholinga wamba, khalani ndi masewera olimbitsa thupi osachepera mphindi 30 pazochitika zanu za tsiku ndi tsiku - ndipo ngati mutha kuchita zambiri, ndibwino.

   4. Dzitetezeni ku kuwala kwa dzuwa

Khansara yapakhungu ndi imodzi mwa mitundu yodziwika bwino ya khansa - komanso imodzi mwazomwe zimapewedwa. Yesani malangizo awa:

Pewani dzuwa pakati pa tsiku. Khalani padzuwa pakati pa 10 a.m. ndi 4 p.m., pamene kuwala kwadzuwa kumakhala kwamphamvu kwambiri.

Khalani pamthunzi. Mukakhala panja, khalani mumthunzi momwe mungathere. Magalasi adzuwa ndi chipewa chokulirapo zimathandiziranso.

Phimbani madera otseguka. Valani zovala zopindika, zoluka zomwe zimaphimba khungu lanu momwe mungathere. Sankhani mitundu yowala kapena yakuda, yomwe imawonetsa kuwala kwa UV kuposa pastel kapena thonje.

Osathamangira pa sunscreen. Gwiritsani ntchito zoteteza ku dzuwa zochulukirapo ndi SPF yosachepera 30, ngakhale pa mitambo. Pakani mafuta oteteza ku dzuwa mowolowa manja, kenaka muzipakanso maola awiri aliwonse - kapena kupitilira apo ngati mukusambira.

5. Katemera

Kupewa khansa kumaphatikizapo kutetezedwa ku matenda ena a virus. Lankhulani ndi dokotala wanu za katemera:

Kutupa kwa chiwindi cha B. Chiwindi cha B chikhoza kuonjezera chiopsezo chokhala ndi khansa ya chiwindi. Katemera wa hepatitis B akulimbikitsidwa kwa akuluakulu ena omwe ali pachiopsezo chachikulu - monga anthu omwe ali ndi matenda opatsirana pogonana, anthu omwe amagwiritsira ntchito mankhwala osokoneza bongo, komanso ogwira ntchito zachipatala kapena ogwira ntchito zachitetezo cha anthu omwe amatha kudwala magazi kapena madzi a m'thupi.

Human papillomavirus (HPV). HPV ndi kachilombo koyambitsa matenda opatsirana pogonana omwe amatha kuyambitsa khansa ya pachibelekero ndi zina za ziwalo zoberekera komanso squamous cell carcinomas ya mutu ndi khosi. Katemera wa HPV ndi wovomerezeka kwa atsikana ndi anyamata azaka 11 ndi 12. U.S. Food and Drug Administration posachedwapa idavomereza kugwiritsa ntchito katemera wa Gardasil 9 kwa amuna ndi akazi azaka zapakati pa 9 mpaka 45.

6. Osagawana singano

 Kugawana singano ndi anthu omwe amagwiritsa ntchito mankhwala osokoneza bongo kungayambitse kachilombo ka HIV, komanso matenda a chiwindi a B ndi a C - omwe angapangitse chiopsezo cha khansa ya chiwindi.

7. Pezani chithandizo chamankhwala nthawi zonse

Kudziyeza nthawi zonse ndikuwunika mitundu yosiyanasiyana ya khansa - monga khansa yapakhungu, m'matumbo, pachibelekero ndi m'mawere - kumatha kuwonjezera mwayi wopeza khansa msanga, pomwe chithandizo chingakhale chopambana. Funsani dokotala wanu za ndondomeko yabwino yoyezera khansa kwa inu.