Lafiya

Ciwon daji da abincin shuka

Abinci shine ɗayan abubuwan da za a iya canzawa.

Ciwon daji cututtuka ne da yawa, tare da dalilai da yawa. Abinci kadai ba ya haifar ko warkar da ciwon daji, amma shaidar da ke haɗa takamaiman abinci da takamaiman cututtuka yanzu tana da ƙarfi sosai har Hukumar Lafiya ta Duniya, Asusun Bincike na Ciwon Daji na Duniya da Yawancin hukumomin ciwon daji na ƙasa suna ba da shawarar rage jan nama da aka sarrafa da ƙara shuka.

Rarrabuwa ta WHO

A cikin 2015, IARC, sashin bincike na ciwon daji na WHO, ya rarraba naman da aka sarrafa (bacon, naman alade, tsiran alade, salami, naman da aka busar) a matsayin Rukuni na 1 — 'maye gurbi ga ɗan adam' — don ciwon daji na hanji, iri ɗaya da taba da asbestos. Jan nama (naman sa, naman alade, rago) an rarraba shi a matsayin Rukuni na 2A — 'mai yiwuwa maye gurbi.' Babu ɗayan rarrabuwar da ke nufin nama yana da haɗari kamar shan taba; yana nufin shaidar haɗin kai tana da ƙarfi sosai.

Gefen kariya

Yawan cin fiber, cin 'ya'yan itace da kayan lambu, wake, dukan hatsi, da kuma 'matsakaicin / shuka mai daɗi' tsarin cin abinci akai-akai yana da alaƙa da ƙananan adadin cututtuka na hanji, nono, prostate, esophageal da ciki. Binciken Lafiya na Adventist-2 ya gano cewa vegans suna da haɗarin ciwon daji na 16% ƙasa fiye da marasa cin ganyayyaki, tare da raguwa na musamman a cikin cututtuka na mata.

Fiber, 'ya'yan itace, kayan lambu — mafi daidaitattun uku na kariya a fadin nau'ikan ciwon daji.

Madara da ciwon daji na prostate

Yawan cin madara (musamman madara) yana da alaƙa da ƙaruwar haɗarin ciwon daji na prostate a cikin manyan bincike na cohort da yawa, ciki har da EPIC, Binciken Lafiya na Likitoci da Binciken Lafiya na Ma'aikatan Nursing. Ana jayayya da tsarin (alli, IGF-1, hormones), haɗin kai yana da ƙarfi. Mazan da ke cin abincin shuka suna da ƙananan adadin ciwon daji na prostate.

"Naman da aka sarrafa yana cikin irin rukuni na shaidar kamar taba — Rukuni na 1. Rukuni yana game da ƙarfin shaidar, ba girman cutarwa ba."
— IARC, 2015

Abin da za a ci

Gina abincin yau da kullun a kusa da kayan lambu (musamman cruciferous: broccoli, kale, kabeji, farin kabeji), wake (wake, lentil, kaji, soya), dukan 'ya'yan itace, dukan hatsi, goro da iri. Berries, tafarnuwa, albasar, tumatir, turmeric da shayi na kore kowannensu yana da hanyoyin hana ciwon daji, kodayake babu wani abinci guda ɗaya da ke hana ciwon daji.

Abinci kadai bai wadatar ba

Kada ku sha taba

Mafi girman abinci shine shan taba. Idan kun yi abu ɗaya kawai, kada ku sha taba.

Iyakance barasa

Barasa babban maye gurbi ne na Rukuni na 1 don ciwon daji na nono, baki, esophageal, hanta da hanji. Babu matakin lafiya don haɗarin ciwon daji, kodayake ƙananan adadi suna da ƙananan tasiri.

Motsa kowace rana

Aikin jiki yana rage haɗarin ciwon daji na hanji, nono da endometrial ba tare da la'akari da nauyi ba.

Kasance mai nauyi mai lafiya

Kiba yana da alaƙa da cututtuka goma sha uku. Abincin shuka yana taimakawa wajen sarrafa nauyi.

Hadarin ciwon daji na hanji a kowane 50 g/day

Haɗin binciken cohort. 1.00 = matsakaicin haɗari; mafi girma yana da muni.

Bouvard et al., IARC Monograph 114, 2015

Shuka da ciwon daji

−16%

jimlar haɗarin ciwon daji

vegans vs marasa cin ganyayyaki, AHS-2

−34%

cututtuka na mata na musamman

matan vegan vs matan marasa cin ganyayyaki, AHS-2

−35%

ciwon daji na prostate

mazan vegan vs mazan marasa cin ganyayyaki, AHS-2

Rukuni na 1

naman da aka sarrafa

Rarrabuwar maye gurbi ta WHO

Tambayoyi na gama gari

Idan na zama vegan, adana ni daga ciwon daji?

A'a. Ciwon daji yana da dalilai da yawa. Abinci yana canza yiwuwar; ba ya ba da kariya. Kada ku sha taba, iyakance barasa, duba akai-akai, motsa kowace rana.

Menene game da soya da ciwon daji na nono?

Shekaru da yawa na bincike yanzu sun nuna cewa soya yana karewa, ba mai cutarwa ba ne. Matan da suka ci soya a lokacin yaro da samartaka suna da ƙananan yawan ciwon daji na nono a matsayin manya.

Shin naman da aka sarrafa yana da muni kamar shan taba?

Irin nau'in shaidar, girman daban-daban. Shan taba yana ƙara haɗarin ciwon daji na huhu kimanin sau 20; naman da aka sarrafa yau da kullun yana ƙara haɗarin ciwon daji na hanji kimanin sau 1.18 a kowane 50 g/day. Duk biyun na gaske ne, sikelin daban-daban.

Shin dafa nama a babban zafi yana taimakawa?

Zai iya ƙara haɗari ta hanyar samar da heterocyclic amines da polycyclic aromatic hydrocarbons. Abincin shuka ba ya samar da waɗannan abubuwan a cikin adadi mai mahimmanci a yanayin zafin dafa abinci na yau da kullun.

Abincin da za ku iya rayuwa da shi

Haka tsarin shuka da ke rage haɗarin ciwon daji yana taimakawa tare da cututtukan zuciya, ciwon sukari da hawan jini. Canji ɗaya, fa'idodi da yawa.

Karanta game da lafiya Bincika girke-girke