Abinci na ɗaya daga cikin abubuwan da za a iya canzawa kaɗan.
Kansa cututtuka ne da yawa, tare da dalilai da yawa. Abinci kaɗai ba zai haifar ko warkar da kansa ba, amma shaidar da ke haɗa takamaiman abinci da takamaiman kansa yanzu ta yi ƙarfi sosai har Hukumar Lafiya ta Duniya, Asusun Binciken Kansa na Duniya da yawancin hukumomin kansa na ƙasa suna ba da shawarar rage jan nama da sarrafa shi da kuma ƙara shuke-shuke.
A shekara ta 2015, IARC, sashin binciken kansa na WHO, ya rarraba nama mai sarrafawa (bacon, ham, tsiran alade, salami, nama mai lafiya) a matsayin Rukuni na 1 — 'carcinogenic ga ɗan adam' — don kansa na hanji, iri ɗaya da taba da asbestos. Jan nama (nama, alade, rago) an rarraba shi a matsayin Rukuni na 2A — 'mai yiwuwa carcinogenic.' Babu rarrabuwa da ke nufin nama yana da lahani kamar shan taba; yana nufin shaidar haɗin gwiwa tana da ƙarfi iri ɗaya.
Yin amfani da fiber, amfani da 'ya'yan itace da kayan lambu, legumes, hatsi gaba ɗaya, da kuma tsarin cin abinci na 'Mediterranean / mai bin tsirrai' ana danganta su da ƙananan yawan kansa na hanji, nono, prostate, hanji da ciki. Binciken Lafiya na Adventist-2 ya gano cewa masu cin ganyayyaki suna da kashi 16% ƙasa da haɗarin kansa gaba ɗaya fiye da waɗanda ba masu cin ganyayyaki ba, tare da raguwa musamman a kansa na mata.
Yawan shan kayan kiwo (musamman madara) yana da alaƙa da ƙara haɗarin kansa na prostate a cikin manyan binciken rukuni da yawa, ciki har da EPIC, Binciken Lafiya na Ma'aikatan Kiwon Lafiya da Binciken Lafiya na Ma'aikatan Ciwon Jinya. Ana jayayya da tsarin (calcium, IGF-1, hormones), haɗin yana da ƙarfi. Mazan da ke cin abinci na tsirrai suna da ƙananan yawan kansa na prostate.
"Nama mai sarrafawa yana cikin rukuni ɗaya na shaida kamar taba — Rukuni na 1. Rukunin yana game da ƙarfin shaida, ba girman lahani ba."
Gina abincin yau da kullun a kan kayan lambu (musamman cruciferous: broccoli, kale, kabeji, farin kabeji), legumes (wake, lentils, chickpeas, soya), 'ya'yan itatuwa gaba ɗaya, hatsi gaba ɗaya, goro da tsaba. Berries, tafarnuwa, albasa, tumatir, turmeric da koren shayi kowannensu yana da tsare-tsare na rigakafin kansa, kodayake babu wani abinci guda ɗaya da ke hana kansa.
Babban abu mafi girma na abinci ana rufe shi da shan taba. Idan kun yi abu ɗaya kawai, kada ku ci taba.
Barasa shine carcinogenic na Rukuni na 1 don kansa na nono, baki, hanji, hanta da hanji. Babu matakin lafiya don haɗarin kansa, kodayake ƙananan adadi suna da ƙananan tasiri.
Ayyukan jiki yana rage haɗarin kansa na hanji, nono da endometrial ba tare da la'akari da nauyi ba.
Kiba yana da alaƙa da kansa goma sha uku. Abincin da aka tattara yana taimakawa da sarrafa nauyi.
Haɗin meta-analyses na rukuni. 1.00 = matsakaicin haɗari; mafi muni yana da muni.
Bouvard et al., IARC Monograph 114, 2015
| Abinci | Abubuwan aiki | Kansa da aka fi nazari |
|---|---|---|
| Broccoli, kale | Sulforaphane | Mazaunin fitsari, nono, prostate |
| Berries | Anthocyanins, ellagic acid | Mazaunin fitsari, hanji |
| Soy (abinci gaba ɗaya) | Genistein, daidzein | Nono, prostate |
| Flaxseed (ground) | Lignans | Nono, prostate |
| Turmeric | Curcumin | Mazaunin fitsari, pancreatic (farkon) |
| Koren shayi | EGCG | Wuraren da yawa (rigakafi) |
| Namomin kaza | Beta-glucans, aromatase inhibition | Nono |
A shekara ta 2015 Hukumar Lafiya ta Duniya (WHO) ta rarraba nama mai sarrafawa a matsayin Rukuni na 1 — carcinogenic ga ɗan adam, iri ɗaya da taba da asbestos. Rarrabuwar tana nuna ƙarfin shaida, ba girman haɗari ba: kowace gram 50 na nama mai sarrafawa a rana yana ƙara haɗarin kansa na hanji da kashi 18%. Jan nama shine Rukuni na 2A, mai yiwuwa carcinogenic. Kiwo yana da alaƙa da ƙara haɗarin kansa na prostate a cikin meta-analyses da yawa.
Kayan lambu na cruciferous (broccoli, kale, kabeji) suna ɗauke da sulforaphane, wanda ke kunnawa enzymes detox na Mataki na II. Berries suna isar da anthocyanins da ellagic acid wanda ke hana angiogenesis na ciwon daji. Soy isoflavones suna rage sake dawowar kansa na nono da kashi 25% (Shanghai Breast Cancer Study, mata 5,000). Flax lignans suna rage yaduwar ƙwayoyin kansa na prostate. Namomin kaza (musamman farin button) suna hana aromatase. Babu wata shuka guda ɗaya da ke amsa; bambancin yana da mahimmanci.
Shawarwari daga sassan abinci na oncology a MD Anderson, Memorial Sloan Kettering da Dana-Farber sun haɗu a kan shawara iri ɗaya: yawancin kayan lambu, 'ya'yan itatuwa, hatsi gaba ɗaya da legumes; iyakance jan nama da sarrafa shi; ƙananan barasa. Soy yana da lafiya kuma yana da amfani a cikin waɗanda suka tsira daga kansa na nono, duk da tsoffin gargaɗi. Abincin da aka tattara a lokacin magani yana da alaƙa da raguwar gajiya da ingantaccen ingancin rayuwa.
Ƙara haɗari a kowace gram 100 a rana na jan nama ko gram 50 a rana na nama mai sarrafawa.
Source: IARC Monograph 114, 2015.
Bitoci na Oxford da aka yi hasashe cewa kashi 35 cikin ɗari na mutuwar cutar kansa suna da alaƙa da abinci — adadin da ya ci gaba da kasancewa.
An bibiyi rabin miliyan Turawa: nama da aka sarrafa koyaushe yana da alaƙa da cutar kansa ta hanji.
An rarraba naman da aka sarrafa a matsayin mai haifar da cutar kansa ga mutane; jan nama a matsayin mai yiwuwa mai haifar da cutar kansa.
An ba da shawarar abincin da ke da tushen shuka a hukumance don rigakafin cutar kansa a duk duniya.
Masu halartar cin ganyayyaki suna nuna kusan kashi 15 cikin ɗari ƙasa da yawan cutar kansa gabaɗaya; cututtukan kansa na mata na musamman sun ragu sosai.
Broccoli, kale, kabeji da Brussels sprouts suna ɗauke da sulforaphane, wanda aka maimaita haɗawa da ƙananan yawan cutar kansa na nono, hanji da prostate.
Strawberries, blueberries da raspberries suna daga cikin abinci mafi girman antioxidant a duniya. Hidima uku a mako shine matakin da ya dace.
Tofu, tempeh, edamame da madarar waken soya suna da alaƙa da ƙananan sake dawowar cutar kansa ta nono a cikin waɗanda suka tsira — akasin tsohuwar tatsuniyar intanet.
Kowace hidimar wake ta yau da kullun tana da alaƙa da kusan raguwar kashi 7 cikin ɗari na haɗarin cutar kansa ta hanji a cikin binciken meta.
A'a. Kansa yana da dalilai da yawa. Abinci yana canza yiwuwar; ba ya samar da rigakafi. Kada ku ci taba, iyakance barasa, duba kan lokaci, motsa jiki yau da kullun.
Shekaru da dama na bincike yanzu sun nuna soya yana da kariya, ba mai lalata ba. Matan da suka ci soya a lokacin yarinta da samartaka suna da ƙananan yawan kansa na nono a matsayin manya.
Kashi ɗaya na shaidar, girman daban-daban. Shan taba yana ƙara haɗarin kansa na huhu kusan sau 20; sarrafa nama na yau da kullun yana ƙara haɗarin kansa na hanji kusan sau 1.18 a kowace gram 50 a rana. Duk biyu na gaske, daban-daban ma'auni.
Zai iya ƙara haɗarin ta hanyar samar da heterocyclic amines da polycyclic aromatic hydrocarbons. Abincin shuka ba ya samar da waɗannan abubuwan a cikin adadi mai yawa a matsakaicin zafin dafa abinci.
A'a. Akasin haka: matan da suka fi cin soya a lokacin samartaka suna da kashi 30–40% ƙasa da haɗarin kansa na nono a rayuwa. Waɗanda suka tsira da suke cin soya suna da ƙananan sake dawowa. Damuwar farko ta fito ne daga binciken rodents waɗanda ba su canza zuwa ɗan adam ba.
Wataƙila, a matsakaici. Babban abu shine cin abinci mai yawa ba tare da la'akari da matsayin gargajiya ba. Yi amfani da jerin EWG Dirty Dozen / Clean Fifteen don sanya fifiko kan kashe kuɗi.
Shaidun sun bambanta. Binciken Lafiya na Adventist-2 ya gano yawan shan kayan kiwo yana da alaƙa da yawan haɗarin kansa na nono; haɗin prostate yana da daidaito. Madarar shuka tana cire tambayar.
A'a. Abinci yana tallafawa rigakafi, farfadowa da sakamako tare da magani na al'ada — ba madadin ba ne. Yi hankali da duk wani likita wanda ke da'awar akasin haka.
Abinci ɗaya ne daga cikin abubuwan da aka fi nazarta game da haɗarin ciwon daji mai iya canzawa, kuma binciken ya kasance yana daidaitawa.
IARC Monograph 114 (2015), ta hanyar bitar karatu sama da 800, ta rarraba naman da aka sarrafa (bacon, naman alade, tsiran alade) a matsayin rukuni na 1 — mai haifar da ciwon daji ga mutane — don ciwon daji na hanji, kuma jajayen nama a matsayin rukuni na 2A (mai yiwuwa yana haifar da ciwon daji).[1]
Binciken Lafiya na Adventist-2 (n=69,120) ya gano cewa masu cin ganyayyaki suna da kashi 16% na raguwar haɗarin dukkanin cututtukan daji gaba ɗaya kuma kashi 34% na raguwar haɗarin cututtukan daji na mata, bayan daidaita BMI da abubuwan rayuwa.[2]
Rahoton masana na uku na Asusun Bincike na Ciwon Daji na Duniya / Cibiyar Bincike kan Ciwon Daji ta Amurka na 2018 — bita mafi girma da aka taɓa yi game da rigakafin ciwon daji — ya ba da shawarar iyakance naman ja zuwa <500 g/mako nauyin da aka dafa, guje wa naman da aka sarrafa, da kuma gina abinci a kan hatsi gabaɗaya, kayan lambu, 'ya'yan itace da wake.[3]
Tsarin shuke-shuke iri ɗaya wanda ke rage haɗarin kansa yana taimakawa da cututtukan zuciya, ciwon sukari da hawan jini. Canji ɗaya, fa'idodi da yawa.