Lijo le mofetše

Lijo li ka ba le phello kotsing ea hau ea ho hlahisa mefuta e mengata ea mofets'e. U ka fokotsa kotsi ea hau ka ho latela lijo tse nepahetseng tse kenyang litholoana, meroho le lithollo tse ngata.

Kankere ea Lijo le Lifuele

Khokahano lipakeng tsa phepo e nepahetseng le mofetše oa matsoele e ithutiloe hantle. Ho fokotsa kotsi ea mofetše oa matsoele American Cancer Society (ACS) e khothaletsa hore o:

• Fumana ho ikoetlisa khafetsa ka matla a itekanetseng bonyane metsotso e 30 ka letsatsi makhetlo a 5 ka beke.
• Boloka boima ba 'mele bo phetseng hantle bophelo bohle.
• Ja lijo tse nang le litholoana, meroho le lithollo tse ngata. Sebelisa bonyane linoelo tse 2½ (ligrama tse 300) tsa litholoana le meroho ka letsatsi.
• Fokotsa lino tse tahang ho feta lino tse peli bakeng sa banna; 1 seno bakeng sa basali. Seno se le seng se lekana le biri e 12 ounces (360 milliliters), biri e le 1 (30 milliliters) kapa veine ea li-milliliters tse 120.

Lintho tse ling tse lokelang ho nahanoa:

• Ho noa soya e phahameng (ka mokhoa oa li-supplement) ho baka likhang ho basali ba fumanoeng ba na le mofetše o sa utloeng lihormone. Ho ja lijo tse nang le lijo tsa soya tse itekanetseng pele motho a ka ba moholo ho ka ba molemo.
• Ho nyantša ho ka fokotsa kotsi ea mme ea ho ba le mofetše oa matsoele kapa oa mahe a bomme.

K'HEREKERE EA LIJO LE LETSOELA

ACS e khothaletsa likhetho tse latelang tsa bophelo ho fokotsa kotsi ea mofetše oa tšoelesa ea senya.

• Fumana ho ikoetlisa khafetsa ka matla a itekanetseng bonyane metsotso e 30 ka letsatsi makhetlo a mahlano ka beke.
• Boloka boima ba 'mele bo phetseng hantle bophelo bohle.
• Ja lijo tse nang le litholoana, meroho le lithollo tse ngata. Sebelisa bonyane linoelo tse 2½ (ligrama tse 300) tsa litholoana le meroho ka letsatsi.
• Fokotsa lino tse tahang ho feta lino tse peli bakeng sa banna. Seno se le seng se lekana le biri e 12 ounces (360 milliliters), biri e le 1 (30 milliliters) kapa veine ea li-milliliters tse 120.

Lintho tse ling tse lokelang ho nahanoa:

• Mofani oa hao oa tlhokomelo ea bophelo a ka fana ka maikutlo a hore banna ba lekanyetse ts'ebeliso ea bona ea li-supplement tsa calcium mme ba se fete khalsiamo e khothalletsoang lijong le lino.

LIJOLE LE KHOLONI KAPA KANKERE EA SEBELE

ACS e khothaletsa tse latelang ho fokotsa kotsi ea mofetše oa 'mala:

• Fokotsa ho ja nama e khubelu le e sebetsitsoeng. Qoba ho chesa nama.
• Ja lijo tse nang le litholoana, meroho le lithollo tse ngata. Sebelisa bonyane linoelo tse 2½ (ligrama tse 300) tsa litholoana le meroho ka letsatsi. Broccoli e ka ba molemo haholo.
• Qoba ho noa joala ho feta tekano.
• Ja li-calcium tse khothalletsoang 'me u fumane vithamine D.
• Ja mafura a mangata a omega-3 (tlhapi e mafura, oli ea folaxe, walnuts) ho feta omega-6 fatty acids (oli ea poone, oli ea safflower le oli ea soneblomo).
• Boloka boima ba 'mele bo phetseng hantle bophelo bohle. Qoba botenya le mafura a mpa.
• Ketsahalo efe kapa efe e na le molemo empa ts'ebetso e matla e ka ba le molemo o moholo le ho feta. Ho eketsa matla le boholo ba ts'ebetso ea hau ea 'mele ho ka thusa ho fokotsa kotsi ea hau.
• Fumana litlhahlobo tse hlakileng khafetsa ho latela lilemo tsa hau le nalane ea bophelo bo botle.

LIJO LE LESOTHO KAPA KANKERE EA ESOPHAGEAL

ACS e khothaletsa likhetho tse latelang tsa bophelo ho fokotsa kotsi ea mofetše le mala:

• Ja lijo tse nang le litholoana, meroho le lithollo tse ngata. Sebelisa bonyane linoelo tse 2½ (ligrama tse 300) tsa litholoana le meroho ka letsatsi.
• Fokotsa lijo tse phehiloeng, tse tsubiloeng, tse phekotsoeng ka nitrite le lijo tse bolokiloeng ka letsoai; totobatsa liprotheine tse thehiloeng limela.
• Fumana boikoetliso ba 'mele bonyane ba metsotso e 30 ka letsatsi makhetlo a 5 ka beke.
• Boloka boima ba 'mele bo phetseng hantle bophelo bohle.

LIKHOPOTSO TSA Thibelo ea Kankere

Litlhahiso tse 10 tsa American Institute for Cancer Research tse mabapi le thibelo ea mofets'e li kenyelletsa:

1. E-ba mosesane ka hohle kamoo ho ka khonehang ntle le ho ba boima bo tlase.
2. Kopanela 'meleng bonyane metsotso e 30 ka letsatsi.
3. Qoba lino tse tsoekere. Fokotsa tšebeliso ea lijo tse nang le matla a mangata. (Li-sweeteners tsa maiketsetso ka bongata bo sa lekanyetsoang ha li so bontšoe li baka mofetše.)
4. Ja mefuta e mengata ea meroho, litholoana, lithollo le linaoa tse kang linaoa.
5. Fokotsa tšebeliso ea nama e khubelu (joalo ka nama ea khomo, nama ea kolobe le konyana) 'me u qobe nama e sebetsitsoeng.
6. Haeba u noa ho hang, fokotsa lino tse tahang ho 2 bakeng sa banna le 1 bakeng sa basali ka letsatsi.
7. Fokotsa tšebeliso ea lijo tse letsoai le lijo tse entsoeng ka letsoai (sodium).
8. U SE KE UA sebelisa li-supplement ho itšireletsa khahlanong le mofetše.
9. Ho molemo hore bo-mme ba anyesetse feela ho fihlela likhoeli tse 6 ebe ba eketsa lino tse ling le lijo.
10. Kamora kalafo, baphonyohi ba mofets'e ba lokela ho latela litlhahiso tsa thibelo ea mofets'e.

LIEKETSO MALITS'O

Tataiso ea Lijo bakeng sa MaAmerika - www.choosemyplate.gov

American Cancer Society ke mohloli o motle oa tlhaiso-leseling ka thibelo ea mofets'e - www.cancer.gov

Mokhatlo oa Amerika oa Patlisiso ea Kankere - www.aicr.org/new-american-plate

The Academy of Nutrition and Dietetics e fana ka likeletso tse utloahalang mabapi le phepo litabeng tse fapaneng - www.eatright.org

CancerNet ea Setsi sa Kankere ea Naha ke monyako oa mmuso oa tlhaiso-leseling e nepahetseng mabapi le thibelo ea mofets'e - www.cancer.gov

Faeba le mofetše; Kankere le fiber; Nitrate le mofetše; Kankere le nitrate

• Lefu la ho fokola ha masapo
• Bahlahisi ba k'holeseterole
• Lik'hemik'hale tsa likokoana-hloko
• Selenium - antioxidant
• Lijo le thibelo ea mafu

Basen-Engquist K, Brown P, Coletta AM, Savage M, Maresso KC, Hawk E. 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.

Kumar V, Abbas AK, Aster JC. Maloetse a tikoloho le a phepo e nepahetseng. Ka: Kumar V, Abbas AK, Aster JC, bahlophisi. Robbins le Cotran Pathologic Motheo oa Mafu. La 9th. Philadelphia, PA: Elsevier Saunders; 2015: khaolo ea 9.

Kushi LH, Doyle C, McCullough M, le al; Mokhatlo oa American Cancer Society Komiti ea Boeletsi ea Litlhahiso tsa Phepo e Ntle le 'Mele. Tataiso ea Mokhatlo oa Amerika oa Kankere mabapi le phepo e nepahetseng le ho ikoetlisa bakeng sa thibelo ea mofets'e: ho fokotsa kotsi ea mofetše ka khetho ea lijo tse nepahetseng le ho ikoetlisa. CA Kankere J Clin. 2012; 62 (1): 30-67. PMID: 22237782 www.ncbi.nlm.nih.gov/pubmed/22237782.

Mekhatlo ea Naha ea Bophelo, webosaete ea National Cancer Institute. Li-module tsa SEER tsa koetliso, lisosa tsa kotsi ea mofets'e koetliso.seer.cancer.gov/disease/cancer/risk.html. E fihliloe ka la 9 Mots'eanong, 2019.

Lefapha la Temo la United States, Komiti ea Keletso ea Litataiso tsa Lijo. Tlaleho ea Saense ea Komiti ea Boeletsi ea Lijo tsa 2015. health.gov/sites/default/files/2019-09/Scientific-Report-of-the-2015-Dietary-Guidelines-Advisory-Committee.pdf. E ntlafalitsoe ka la 30 Pherekhong 2020. E fihlile ka la 11 Hlakola 2020.

Lefapha la Bophelo le Litšebeletso tsa Botho la Amerika le Lefapha la Temo la Amerika. 2015 - 2020 Tataiso ea Lijo bakeng sa MaAmerika. La 8th. health.gov/dietaryguidelines/2015/guidelines/. E hatisitsoe ka December 2015. E fihlile ka la 9 Mots'eanong, 2019.