
8 ZAKONA ISHRANE KOJA SPREČAVA RAK DEBELOG CREVA: Svaka boja sa sobom nosi određene vitamine!
Dok su neizbežni faktori rizika starost i genetika, nad drugim faktorima svoga zdravlja – NEPRAVILNA ISHRANA, PUŠENJE, GOJAZNOST, FIZIČKA NEAKTIVNOST – možete preuzeti kontrolu. Zapitajte se da li ste aktivni, vodite li dovoljno računa o kilaži, jeste li pušač i hranite li se zdravo. Naime, morate imati u vidu da način života može da bude glavni razlog obolevanja od raka debelog creva, smatra pisac Dijana Rodrigez, prenosi Lovesensa.rs.
„Procenjeno je da zdrava ishrana sprečava rak debelog creva u 70 do 90 odsto slučajeva„, kaže lekar Kerol Burk, gastroendokrinolog i direktor centra za kolorektalni polip i prevenciju raka u odeljenju za gastroenterologiju i hepatologiju na klinici u Klivlendu (Ohajo).
Evo liste namirnica koje bi trebalo da konzumirate:
Ukoliko to ne činite – dodajte je svojoj dijeti, kako bi sprečili rak debelog creva.
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Izbegavajte šnicle i kobasice
Mesne prerađevine, mesne nareske, velike količine crvenog mesa pripremane u dubokoj masnoći, jednostavno, izbegavajte. U studiji objavljenoj u januaru 2014. godine navodi se da svakih 100 grama crvenog mesa dnevno povećava rizik od karcinoma debelog creva za 14 odsto. „
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Birajte samo zdrave masnoće
Nisu baš sve masnoće zabranjene – birajte nezasićene, a izbegavajte zasićene masti. Polinezasićene masti vam, takođe, mogu pomoći u regulaciji holesterola u krvi, kao i da poboljšate zdravlje ćelija. Istraživanje objavljeno u decembru 2013. godine pokazalo je da su zasićene masti (običnog životinjskog mesa, crvenog mesa, butera) usko povezane sa povećanjem rizika od karcinoma debelog creva, dok omega-3 mastii konzumiranje ribljeg mesa umanjuje taj rizik za 12 odsto.
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Jedite dosta voća i povrća
Kako biste sprečili rak debelog creva potrebno je više od jedne jabuke na dan… „Ustanovljeno je da konzumiranjem voća i povrća možemo redukovati rizik od raka debelog creva“, kaže Maloun. Istraživanje objavljeno u januaru 2014. godine je pokazalo da dijeta bogata voćem i povrćem umanjuje rizik od ovog karcinoma za 25 odsto. „Hrana koja obiluje bojama je odličan početak. Svaka boja sa sobom nosi određene vitamine, i razne antioksidanse koji pomažu u održavanju zdravlja ćelija“, dodala je Maloun.
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Potrudite se da na tanjiru što češće budu žute i narandžaste namirnice
Svakodnevna ishrana koja redukuje rizik od karcinoma debelog creva trebalo bi da obiluje, slikovito rečeno, žutim i narandžastim namirnicama. „Studije pokazuju da hrana koja sadrži visok nivo beta-karotena umanjuje rizik oboljevanja od karcinoma“, kaže Erin Palinski-Vejd, portparol američke Akademije za ishranu i dijetetiku. Zato konzumirajte dosta šargarepe, batata (slatkog krompira), bundeve.
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„Mršavi“ proteini su idealan sastojak vaše dijete
Američko udruženje za istraživanje i borbu protiv karcinoma pokazuje da se 4 odsto svih karcinoma kod muškaraca a 7 odsto kod žena pojavi usled gojaznosti. Zato, na primer, kako bi unosili više potrebnih proteina, nemojte jesti kožicu s piletine, i unesite više oraha, semenki, ili pasulja u svoju dijetu, savetuje Palinski-Vejd.
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Namirnice bogate vlaknima pospešuju celokupno zdravlje
Doktor Burk smatra da namirnice bogate vlaknima svakako čine vašu dijetu boljom, iako nisu jedina opcija u borbi protiv karcinoma debelog creva, i dodaje kako su „smeđi pirinač, voće, povrće, orasi, semenke, pasulj, sve je to izuzetno dobro za vaše zdravlje„. Maloun ima svoje favorite: jabuke, kruške, šargarepu, batat, brokula, ovas, i crni pasulj. „Studije koje se bave ukupnom konzumacijom kalorija po obroku pokazuju kako ljudi koji jedu salatu ili jabuku pre samog obroka imaju tendenciju da pojedu manje tog glavnog jela„, kaže ona, što svakako smanjuje opasnost od gojaznosti uzrokovane prejedanjem.
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Postavite sebi granicu do koje pijete alkoholna pića
Po koje alkoholno piće s vremena na vreme nije strašna stvar, ali preterivanje je jedan od faktora rizika za karcinom debelog creva. Studije pokazuju kako bi u proseku muškarci trebalo da se ograniče na dve čaše alkoholnog pića dnevno, a žene na jednu.
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Pažljivo pripremajte hranu
Važno je izbegavati metode kuvanja koje povećavaju rizik od oboljevanja od kancera debelog creva. „Pržena, posebno prepržena mesa sadrže kancerogene materije„, kaže Palinski-Vejd, i dodaje da „ukoliko se odlučite za roštilj, izbegavajte parčiće koji su ugljenisani ili garavi, i pokušajte da spremate s folijom kako bi tako nešto svakako izbegli“. „Takođe, ako podgrevate hranu u mikrotalasnoj peći, nemojte to činiti dok su namirnice u plastičnoj posudi, jer ona može osloboditi kancerogene materije, koji bi išli pravo u ono što ćete pojesti. Vodite računa o tome da li je posuda, u kojoj podgrevate, posuda koja sme da se stavi u mikrotalasnu, pre svega“, dodala je ona.
Izvor: lovesensa.rs
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