Okudlayo kunciphisa amathuba okuthola umdlavuza

1- Ukudla okusawolintshi nokubomvu: nciphisa ingozi yomdlavuza kulabo abadla kakhulu lokhu kudla 20%

2- I-Broccoli, ukholifulawa neklabishi: ukulwa nokuvuvukala futhi ucindezele amangqamuzana omdlavuza futhi kungasiza ukulinganisela i-estrogen evikela umdlavuza webele.

3- Ubhontshisi, ubhontshisi, nama-lentils: susa umzimba we-estrogen eningi, futhi amathumbu akho aphula i-fiber ngokwayo ibe izingxenye ezilwa nomdlavuza.

I-4- Izinhlanzi, i-tuna ne-salmon: Abesifazane abadla i-omega-3 fatty acids ezinhlanzini banethuba elingaphansi ngo-14% lokuba nomdlavuza webele.

I-5- Ubisi lwe-soy: Kucebile kuma-compounds anciphisa i-angiogenesis futhi asize ukulinganisa i-estrogen emzimbeni.

6- Inyama ebomvu (ngaphezu kuka-510 ngesonto): Abesifazane abadla inyama ebomvu kakhulu banamathuba amaningi okuba nomdlavuza webele uma kuqhathaniswa nabesifazane abayidla kancane.

Ushukela (ngaphezu kwezipuni eziyi-6 ngosuku): Ushukela oweqile uholela emazingeni aphezulu e-insulin, okukhuthaza ukukhula kwezimila ezinomdlavuza.