Doro ishoko rehutano hwevanhu vose "rinopinza nepakatwa." Kunyanya kudha doro kunowanzobatanidzwa nekuderedza dambudziko remwoyo, uye sezvo chirwere chemwoyo chiri nhamba imwe chete muurayi wevarume nevakadzi pamwechete, kuderedza kufa kwevanhu vose. Asi, zvechokwadi, kudhakwa kwakanyanyisa kunokanganisa kuhutano nenzira dzakasiyana-siyana, uye kunyange kutengesa kunwisa doro kunobatanidza nekuwedzera kwechiverengi chikonzero chekufa kusati kwasvika: kenza.
Zvichipa izvi zvisinganzwisisiki, hazvishamisi kuti kunyange nyanzvi dzemagariro pamusoro pehurukuro dzakasiyana. Maonero ari pasi apa anoratidzira hutsika uye zvakaoma zvehurukuro iyi uye kuratidza kukosha kwezvinyatsoruzivo, zvisarudzo zvevanhu.
Raysa Buyukbahar, M.Sc., RD
Hungu, doro rinogona kuva nenzvimbo mune kudya kwakanaka. Zvisinei, kuti uri kunwa zvakadini hunochinja hupenyu hwako. Zvinwiwa zvinodhaka hazvina mishonga inokosha. Ichi ndicho chikonzero ivo vanowanzonzi " makashakori asina chinhu ."
Zvokudya zvine utano zvine huwandu hwakakwana hwezvokudya zveboka rimwe nerimwe rezvokudya. Rimwe gramu yewaini inopa makorikiti manomwe akaenzaniswa ne4 makorikero ne gramu yegidhehydrate uye 9 makorikero ne gramu yemafuta. Kana iwe ukasarudza doro kuti upe huwandu hwemakori ako aunoda, ipapo ingozi yako yekuva nekushaya simba kwekudya.
MuUnited States, imwe inwiwa inopa magiramu 14 edoro. Somuenzaniso, imwe inwa inogona kuva:
- 12 mashizha emvura anogara achiita doro ne 5 muzana doro
- 5 ounces ewaini yewaini ne12 muzana doro
- 1.5 mazizi e-distilled spirit (gin, rum, tequila, etc.) pamwe ne40 muzana doro
Kuti uchinje doro rako rekushandisa mararamiro akanaka, zvinokosha kuti uve nezvose zvazviri. Kusvika makumi masere-masere ezviuru rufu rwehutano hunosangana newaini gore negore muUnited States.
Maererano neNational Center for Chronic Chronic Disease Prevention and Health Promotion, kunwa doro zvakanyanya (kushandiswa kwezvinokwana 4 kana zvimwe zvinwiwa pazuva kwevakadzi uye 5 kana zvimwe zvinwiwa pazuva kwevarume) uye kunwa doro (kushandiswa kwe8 kana zvimwe zvinwiwa pavhiki kwevakadzi uye 15 kana zvimwe zvinwiwa pavhiki kwevarume) zvinogona kutungamirira kukukuvara, kusakwana kwekuberekwa, uye zvinetso zvehutano uye zvisingagumi zvakadai semhando dzakasiyana-siyana dzekenza, kuwedzera kweropa, chirwere chemwoyo, chirwere chepfungwa, uye chirwere chechiropa.
Nechinwa doro, kufanana nezvimwe zvose, kuenzanisa chinhu chikuru. Chokutanga, chengetedza kuti unonwa sei uye kakawanda sei. Zvadaro, ivai nechinangwa pamusoro pehuwandu hwezvinwiwa pamazuva aunonwa. Usave nemvura inopfuura 4 pane zuva ripi neripi kana iwe uri murume uye 3 zvinwiwa kana iwe uri mukadzi. Iyi miganhu inogona kubatsira kuderedza, kunyange zvisingaiti zvachose, zvinokonzerwa newaini.
Unogona kuchinja hupenyu hwako nekuderedza doro rako. Yeuka, iwe uri kutarisira kuti unonwa zvakadini! Kumbira rubatsiro kusati kwanyanyisa kana iwe uchifunga kuti une dambudziko rekunwa.
Margaret I. Cuomo, MD
Munyori wenyika isina kenza
Mhare / Munyori wePBS documentary A World Without Cancer: Simba rekudzivirira
Nhengo, New York State Cancer Consortium
Apo iwe unonwa doro, waini, kana doro rakaoma, unoziva kuti doro rinowedzera ngozi yako yekenza?
Tinodzidzisa vana vedu kuti chimwe chezvinhu zvakawanda zvinokuvadza zvinosanganiswa nedoro ndezvokuti zvichasimudza ngozi yavo yekenza here? Hapanofanira kuva nekunyonganiswa pamusoro pechokwadi ichi chiri nyore.
Zvinwiwa zvinodhaka zvinouraya, maererano neNational Toxicology Program yeUnited States Health and Human Services uye International Agency for Research on Cancer. Kana tikanyanya kunwa, mukuru wekenza ngozi. Cancers yemusoro nemutsipa, sophagus, chiropa, colon, uye rectum nezamu zvinosanganiswa nekunwa doro. Iko kune humwe huchapupu hunowedzera kuti kanzura yepancreas, prostate, uye ganda (melanoma) inobatanidzwawo kunwa doro.
Kune nzira dzakawanda umo doro rinomutsa kenza ngozi. Somuenzaniso, doro rinoshandurwa mumuviri kune acetaldehyde, kanonzi kancinogen inozivikanwa inokuvadza DNA nemapuroteni. Dorosi inowedzerawo hormone estrogen mumuviri, iyo inobatanidza nekenza yemazamu.
Zvakadini newaini yakatsvuka uye ngozi yechikenza? Hapana huchapupu hwezvesayenzi kuti resveratrol, inowanikwa muwaini tsvuku uye yakanzi iine anticancer properties, inokwanisa kudzivirira kana kubata chirwere kuvanhu.
Paunonwa doro uye uchisvuta fodya, njodzi yako yekenza yakawanda kudarika kuita imwe chete. Chero huwandu hwehudha hunowedzera kenza yako ngozi. "Rega kunwa doro" kunofanira kunzwika zvakanyanya se "kurega kusvuta."
Joel Kahn, MD, FACC
Clinical Professor of Medicine (Cardiology), Wayne State University School of Medicine
Zvizhinji zvehutano hwedu zvinogona kurondedzerwa nehutambo hwakaita seU, iyo pfungwa yokuti yakawanda kana zvishoma zviduku zvekuita zvinogona kuva zvisina kunaka, uye nzvimbo inonaka apo iwe unowanzova nemigumisiro yakaisvonaka.
1. "Chiedza chekuenzanisa" (chinotsanangurwa se 1 kunwa pazuva nokuda kwevakadzi, 2 kunwa kwezuva nokuda kwevarume) kunobatanidzwa nemadhura ekufa evanhu vose, kufa kwemoyo, chirwere cheshuga, mhepo, kusakatika.
2. Mukuongorora kweongororo yekubatanidza nhamba yevanhu vanopfuura mamiriyoni uye huwandu hwehupenyu hwekufa, mutezo wakafanana neU wakave "wakanakisisa" pa1 kusvika ku 2 zvinwiwa pazuva pazuva revakadzi uye 2 kusvika ku 4 zvinwiwa pazuva pazuva zvevarume. Zviremera zvizhinji zvinokurudzira zvishoma.
3. Mukutsvaga kwakasiyana kwekumwa mu 250 000 vanhu vakuru veUnited States, vatsvakurudzi vakawana kuti kusvika kune zvinomwe zvinomwe pavhiki zvevakadzi ne 14 zvinwiwa kwevhiki kwevarume zvakabatanidzwa nepamusoro pe30% muhomwe yevanhu vakafa.
IAmerican Heart Association inokurudzira vanhu kuti vasatanga tsika yekunwa yehutano. Kunyange zvakadaro, kune avo vanofadzwa nedoro rinodhakwa, zuva rimwe nerimwe girasi rewaini tsvuku (kana maviri) zuva rose rine svitsiro yesayenzi.
Kare kare, Benjamin Franklin akati "waini inoita kuti upenyu hwezuva nezuva huve nyore, hushoma kunokurumidza, uye kuderera kukakavadzana nekuwedzera kushivirira." Kana ukaramba uine "nzvimbo inotapira" inogona kuita hupenyu hurefu zvakare.
Kathleen Zelman, MPH, RD
Chikafu Chirwere
Doro rakanyorerwa munyaya dzose dzeDetary Guidelines yeAmerica inokurudzira vanhu vakuru vanonwa kuti vaite zvishoma. Mukuwedzera, mazano akakurudzirwa kuisa makorikiti, tsanangudzo dzinodhakwa, uye urongwa rwevanhu vanofanirwa kunwa doro kusanganisira, kusanganisira
- Vanhu vanotora mimwe mishonga yepamusoro-iyo-kana mishonga
- Vanhu vane zvimwe zvirwere
- Avo vasingakwanisi kudzora mari yavanonwa
- Ani zvake ari pasi pemakore makumi maviri nemaviri
- Vanhu vari kutyaira, vachironga kutyaira, kana vari kuita zvimwe zvinhu zvinoda kusvinura nekubatana
- Vakadzi vane mimba kana vanogona kunge vane pamuviri.
Chimwe chinhu chinokosha chekuchengeta mupfungwa apo kunwa doro ndiko kupedza kushandiswa kune rimwe doro pazuva kwevakadzi uye zvinwi zviviri zvevarume. Kune chiitiko chepamusoro chezvinyorwa zvinodhaka zvewaini uye kuwedzerwa kunwa doro rewaini, yakakwirira kudarika zvinodhaka zvinodhaka zvakaenzana.
Chinhu muhurukuro inodha kana ichipfuura maitiro. Kuverenga imwe yekunwa-yakaenzana, kuwedzera huwandu mumaounces nehuwandu hwehuwandu hwehuwandu hwehuwandu uye kugoverwa ne 0.6 (mazamu ezvinodhaka nechinwiwa). Semuenzaniso: 16 doro rinokonzerwa newaini inokwana 5 kubva muzana doro: (16) (0.05) /0.6 yakaenzana ne1 1.3 inwiwa inodha. Magirazi akareba anogonawo kushandiswa uye anopfuura kudha doro.
Kune vamwe vanonwisa zvidhakwa, doro rine hutano hwehutano hunobatsira, kusanganisira kuwedzera muhutano hwepfungwa, kunyanya pakati pevanhu vakuru. Unakidzwe nehutano hwakanaka hwechinwa doro mukati memazano akakurudzirwa.