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Ehlabathini lonke, umhlaza webele ngowona mhlaza uxhaphakileyo kwabasetyhini. Kwenzeka xa kukho ukukhula okungaqhelekanga kweeseli zomhlaza wamabele ezahlulahlula ngokukhawuleza kwaye ziqale ukuqokelelana ukuze zenze isigaxa esifubeni. Kule nqaku, siza kubhala malunga neendlela ezinokunciphisa umngcipheko womhlaza wamabele.
Indlela ethile yokuphila, okusingqongileyo kunye nemfuza iphakamisa umngcipheko womhlaza wamabele. Izinto zemfuza azinakutshintshwa, kodwa izinto zokuphila zinokutshintshwa ukuthintela umngcipheko womhlaza wamabele. Nantsi into onokuyenza ukunciphisa umngcipheko womhlaza wamabele.
Iindlela zokuThintela umngcipheko woMhlaza weSifuba
Yitya ukutya okutyalwa kwizityalo
Ukutya iziqhamo kunye nemifuno enemibala eqaqambileyo ene-flavonoids inokunceda ukunciphisa umngcipheko womhlaza. Ii-subtypes ze-Flavonoid ezibizwa ngokuba yi-flavonols kunye ne-flavones zinakho ukulawula ukwahlulwa kweseli kunye nokuyeka ukukhula kweeseli zomhlaza wamabele. Uphononongo lubonise umanyano phakathi kwe-flavonoids kunye nomngcipheko ophunguliweyo womhlaza webele kubafazi abasemva kokuyeka ukuya exesheni [1] . Yitya ukutya okusekwe kwizityalo ezifana ne-eggplant, i-celery, ipepile, iitumato, i-broccoli, ii-apile kunye neepere.
2. Ukuncancisa
Ukuba umama uncancisa ngaphezu konyaka, kunamathuba amancinci okuba nomhlaza wamabele. Esinye sezizathu sokuba ubisi lwebele luqulathe i-alpha-lactalbumin kunye ne-oleic acid ethintela amandla eeseli zebele zebele ukwenza ngokungaqhelekanga [Mbini] .
3. Hlala usebenza ngokwasemzimbeni
Ukuzilolonga kudlala indima enkulu kunyango lomhlaza wamabele. Njengophononongo, imisebenzi yomzimba inokunceda ukunciphisa umngcipheko womhlaza webele ngama-25 ukuya kuma-30 epesenti. Umsebenzi omiselweyo wokuzilolonga wemihla ngemihla kufuneka wenziwe imizuzu engama-45-60 ngemini iintsuku ezintlanu ngeveki [3] .
4. Yeka ukutshaya
Izifundo zifumene ikhonkco phakathi komngcipheko wokutshaya nomhlaza webele kubafazi. Ngokophando olupapashwe kwiAmerican Journal of Epidemiology, abasetyhini abatshaye iminyaka engaphezulu kwe-20 kunye nabasetyhini abaqala ukutshaya iminyaka emi-5 ngaphambi kokuba baqale ukukhulelwa babenomngcipheko wokuba nomhlaza wamabele owawungama-35% ngaphezulu xa kuthelekiswa nabasetyhini zange ndatshaya [4] .
5. Gcina ubunzima bomzimba
Ukugcina ubunzima obusempilweni kubalulekile. Ukutyeba kakhulu kwandisa umngcipheko womhlaza webele, kwaye ngakumbi ukuba owasetyhini utyebe kakhulu emva kokufumana ukuya exesheni. Ukwenza umthambo omodareyithayo ukuya ekuzilolongeni imihla ngemihla kunokunciphisa amanqatha ngokufanelekileyo.
6. Nciphisa utywala
Ukusela kakhulu utywala kunokunyusa umngcipheko wokuba nomhlaza wamabele. Abasetyhini abasela iiglasi ezi-5 ukuya kwezi-14.9 ngemini babedibene nomngcipheko owandayo womhlaza wamabele, ngokokufunda kuBritish Medical Journal [5] .
7. Kunqande iipilisi zokulawula inzala
Iipilisi zolawulo lokuzalwa zinesabelo sazo seenzuzo kunye nemingcipheko yezempilo nayo. Abasetyhini abathatha iipilisi zolawulo lokuzalwa bahlala benomngcipheko owandayo womhlaza wamabele. Ngokophando, abasetyhini abasebenzisa iipilisi zokuthintela ukukhulelwa banomngcipheko ophezulu wokufumana umhlaza webele xa kuthelekiswa nabasetyhini abangakhange basebenzise iipilisi zokucwangcisa. Kwanasemva kokuyekiswa kweepilisi, abasetyhini ababesebenzise iipilisi ngaphezulu kweminyaka emihlanu babesengozini ephezulu yomhlaza wamabele [6] .
8. Nciphisa unyango lwehomoni
Unyango olubuyisela iHormone (HRT) luphakamisa umngcipheko womhlaza webele. Abasetyhini abasebenzisa indibaniselwano yonyango lwehomoni ngaphezulu kweminyaka emithathu ukuya kwemihlanu bonyusa umngcipheko womhlaza webele.
9. Uvavanywe inyanga nenyanga
Ukuvavanywa komhlaza wamabele kunokunceda ekuboneni kwangaphambili umhlaza webele. Uvavanyo lunokunceda ekuthinteleni amanqanaba okuqala omhlaza wamabele owenza ukuba kube lula ukuwunyanga.
Ukushwankathela...
Ngaphandle kweendlela ezichazwe apha ngasentla zokuthintela umngcipheko womhlaza wamabele, kubalulekile ukuba uzihlolisise amabele akho mihla le ukuze uqaphele naluphi na utshintsho olufana nesigaqa esitsha okanye utshintsho lolusu. Ukuba uphawula naluphi na utshintsho olungaqhelekanga emabeleni akho, qhagamshelana nogqirha ngokukhawuleza.
