Thibelo ea mofets'e: laola bophelo ba hau

Joalo ka bokuli bofe kapa bofe, mofets'e o ka hlaha ntle le tlhokomeliso. Lintho tse ngata tse eketsang kotsi ea hau ea mofetše li ka holimo ho taolo ea hau, joalo ka nalane ea lelapa la hau le liphatsa tsa hau tsa lefutso. Tse ling, joalo ka hore na ua tsuba kapa u hlahlojoa kankere khafetsa, li taolong ea hau.

Ho fetola mekhoa e meng ho ka u fa sesebelisoa se matla sa ho thusa ho thibela mofetše. Tsohle li qala ka mokhoa oa hau oa bophelo.

Ho khaotsa ho tsuba ho na le phello e tobileng kotsing ea mofetše. Koae e na le lik'hemik'hale tse kotsi tse senyang lisele tsa hau le ho baka kholo ea mofetše. Ho senya matšoafo a hao hase eona feela ntho e amehileng. Ho tsuba le ts'ebeliso ea koae ho baka mefuta e mengata ea mofetše, joalo ka:

• Lung
• 'Metso
• Molomo
• Khopho
• Senya
• Liphio
• Pancreatic
• Leukemias e itseng
• Mala
• Colon
• Bokalo
• Sefuba

Makhasi a koae le lik'hemik'hale tse eketsoeng ho tsona ha li bolokehe. Ho tsuba koae ka lisakerete, li-cigar le liphaephe, kapa koae e hlafunang kaofela li ka u fa mofetše.

Haeba u tsuba, buisana le mofani oa tlhokomelo ea bophelo kajeno ka mekhoa ea ho tlohela ho tsuba le ts'ebeliso eohle ea koae.

Mahlaseli a mahlaseli a letsatsi a ka baka liphetoho letlalong la hao. Mahlaseli a letsatsi (UVA le UVB) a senya lisele tsa letlalo. Mahlaseli ana a kotsi a boetse a fumanoa libetheng tsa ho suga letlalo le lilamping tsa letsatsi. Ho chesoa ke letsatsi le lilemo tse ngata tsa ho pepesehela letsatsi ho ka baka mofetše oa letlalo.

Ha ho hlake hore na ho qoba letsatsi kapa ho sebelisa setlolo se sireletsang letlalo letsatsing ho ka thibela mefuta eohle ea mofetše oa letlalo. Leha ho le joalo, ho molemo hore u itšireletse mahlaseling a UV:

• Lula moriting.
• Koahela ka liaparo tse sireletsang, katiba le likhalase tsa mahlo.
• Sebelisa setlolo se sireletsang letlalo letsatsing metsotso e 15 ho isa ho e 30 pele u tsoela ka ntle. Sebelisa SPF 30 kapa ho feta 'me u sebelise lihora tse ling le tse ling tse peli haeba u tla be u sesa, u fufuleloa kapa u le kantle letsatsing ka nako e telele.
• Qoba libethe tsa letlalo le mabone a letsatsi.

Ho jara boima bo bongata bo eketsehileng ho baka liphetoho lihomorong tsa hao. Liphetoho tsena li ka baka kholo ea mofets'e. Ho ba boima bo feteletseng (botenya) ho u beha kotsing e kholo ea:

• Kankere ea matsoele (kamora ho khaotsa ho ilela khoeli)
• Kankere ea boko
• Kankere ea Colon
• Kankere ea Endometrial
• Kankere ea pancreatic
• Kankere ea Esophageal
• Kankere ea qoqotho
• Kankere ea sebete
• Kankere ea liphio
• Kankere ea gallbladder

Kotsi ea hau e phahame haeba 'mele oa hau oa boima ba' mele (BMI) o phahame ka ho lekana hore o nkoe o le motenya. U ka sebelisa sesebelisoa sa inthanete ho bala BMI ea hau ho www.cdc.gov/healthyweight/assessing/index.html. U ka lekanya letheka ho bona hore na u eme kae. Ka kakaretso, mosali ea nang le letheka le fetang lisenthimithara tse 89 kapa monna ea thekeng ka lisenthimithara tse 102 o kotsing e kholo ea mathata a bophelo bo botle ho tloha botenya.

Ikoetlise khafetsa 'me u je lijo tse phelisang hantle ho boloka boima ba' mele oa hao bo le maemong a nepahetseng. Botsa mofani oa hau bakeng sa likeletso tsa ho theola boima ba 'mele ka mokhoa o sireletsehileng.

Ho ikoetlisa ho phetse hantle ho bohle, ka mabaka a mangata. Boithuto bo bontšitse hore batho ba ikoetlisang ho bonahala ba na le kotsi e tlase bakeng sa mofetše o itseng. Ho ikoetlisa ho ka u thusa hore u theole boima ba 'mele. Ho lula u le mafolofolo ho ka u sireletsa khahlanong le mofetše oa colon, letsoele, matšoafo le endometrial.

Ho latela tataiso ea naha, o lokela ho ikoetlisa lihora tse 2 le metsotso e 30 ka beke molemong oa melemo ea bophelo bo botle. Ke metsotso e 30 bonyane matsatsi a 5 ka beke. Ho etsa ho feta ho molemo le ho feta bakeng sa bophelo bo botle ba hau.

Lijo tse nepahetseng tseo u ka khethang ho li ja li ka matlafatsa sesole sa hau sa 'mele' me tsa u thusa ho u sireletsa mofetše. Nka mehato ena:

• Ja lijo tse ngata tse thehiloeng limela tse kang litholoana, linaoa, linaoa le meroho e metala
• Noa metsi le lino tse nang le tsoekere e tlase
• Qoba lijo tse entsoeng ka mabokose le makotikoti
• Qoba nama e sebelisitsoeng joalo ka li-hotdogs, bacon le lijo tse monate
• Khetha liprotheine tse omeletseng joalo ka tlhapi le kana; fokotsa nama e khubelu
• Ja lijo-thollo tse nang le lijo-thollo, pasta, li-crackers le bohobe
• Fokotsa lijo tse nonneng tse nang le lik'halori tse ngata, joalo ka li-fries tsa Fora, li-donuts le lijo tse potlakileng
• Fokotsa lipompong, thepa e besitsoeng le lipompong tse ling
• Sebelisa likarolo tse nyane tsa lijo le lino
• Lokisetsa boholo ba lijo tsa hau lapeng, ho fapana le ho reka tse entsoeng pele kapa tse jeoang
• Lokisetsa lijo ka ho baka ho fapana le ho besela kapa ho besisa; qoba lisoso le litlolo tse boima

Lula u tseba. Lik'hemik'hale le li-sweeteners tse tlatsitsoeng lijong tse ling li ntse li shejoa hore na li ka hokahana le mofetše.

Ha o noa joala, 'mele oa hau o tlameha ho o senya. Nakong ea ts'ebetso ena, sehlahisoa sa lik'hemik'hale se sala 'meleng se ka senyang lisele. Ho noa joala haholo ho ka boetse ha u sitisa ho fumana limatlafatsi tse phelisang hantle tseo 'mele oa hao o li hlokang.

Ho noa joala haholo ho amana le mofetše o latelang:

• Kankere ea molomo
• Kankere ea Esophageal
• Kankere ea matsoele
• Kankere e hlakileng
• Kankere ea sebete

Fokotsa joala ba hau ho lino tse 2 ka letsatsi bakeng sa banna le seno se le seng ka letsatsi bakeng sa basali kapa ho hang.

Mofani oa hau a ka u thusa ho lekola kotsi ea hau ea mofetše le mehato eo u ka e nkang. Etela mofani oa hau bakeng sa tlhahlobo ea 'mele. Ka tsela eo o lula holima litlhahlobo tsa mofets'e tseo o lokelang ho ba le tsona. Ho hlahloba ho ka thusa ho lemoha mofets'e kapele le ho ntlafatsa menyetla ea hau ea ho fola.

Matšoao a mang a ka baka mofetše. Bua le mofani oa hau mabapi le hore na u lokela ho ba le liente tsena:

• Papillomavirus ea motho (HPV). Kokoana-hloko ena e eketsa kotsi ea ho ba le kankere ea molomo oa pōpelo, ea botona, ea botshehadi, ea vulvar, ea ka morao le ea `metso.
• Hepatitis B. Tšoaetso ea Hepatitis B e eketsa kotsi ea mofetše oa sebete.

Bitsa mofani oa hau haeba:

• U na le lipotso kapa matšoenyeho ka kotsi ea hau ea mofetše le seo u ka se etsang
• O lokela tlhahlobo ea tlhahlobo ea mofets'e

Phetoho ea bophelo - mofetše

Basen-Engquist K, Brown P, Coletta AM, Savage M, Maresso KC, Hawk ET. Mokhoa oa bophelo le thibelo ea mofets'e. Ka: Niederhuber JE, Armitage JO, Kastan MB, Doroshow JH, Tepper JE, bahlophisi. Abeloff's Clinical Oncology. La 6th. Philadelphia, PA: Elsevier; 2020: khaolo ea 22.

Moore SC, Lee IM, Weiderpass E, le al. Mokhatlo oa ho ikoetlisa ka nako ea boikhathollo le likotsi tsa mefuta e 26 ea mofets'e ho batho ba baholo ba limilione tse 1.44. JAMA Ka hare Med. 2016; 176 (6): 816-825. PMID: 27183032 e fetotsoe.ncbi.nlm.nih.gov/27183032/.

Webosaete ea National Cancer Institute. Kotsi ea joala le mofetše. www.cancer.gov/about-cancer/causes-prevention/risk/alcohol/alcohol-fact-sheet. E ntlafalitsoe ka Loetse 13, 2018. E fihlile ka la 24 Mphalane 2020.

Webosaete ea National Cancer Institute. Likotsi tsa ho tsuba koae le melemo ea bophelo bo botle ba ho tlohela. www.cancer.gov/about-cancer/causes-prevention/risk/tobacco/cessation-fact-sheet. E ntlafalitsoe ka la 19 Tšitoe 2017. E fihlile ka la 24 Mphalane 2020.

Webosaete ea National Cancer Institute. Botenya le mofetše. www.cancer.gov/about-cancer/causes-prevention/risk/obesity/obesity-fact-sheet. E ntlafalitsoe ka la 17 Pherekhong 2017. E fihlile ka la 24 Mphalane 2020.

Lefapha la Bophelo le Litšebeletso tsa Botho la U.S. Tataiso ea Ketsahalo ea 'mele bakeng sa Maamerika, khatiso ea bobeli. Washington, DC: Lefapha la Bophelo le Litšebeletso tsa Botho la U.S. 2018. health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf. E fihlile ka la 24 October, 2020.

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