Siyaabaha Looga Nadiifiyo Dhammaan Jirkaaga Sunta

 

Siyaabaha Looga Nadiifiyo Dhammaan Jirkaaga Sunta

Suurtagal ma tahay inaad jidhkaaga ka nadiifiso sunta? Haa: Looma soo maro kharashyo qaali ah, kaabis aan macno lahayn, laakiin adoo taageeraya caafimaadka xubnahaaga. "Haddii jidhkaagu uu hore u lahaa beer shaqaynaysa, kelyo shaqaynaysa iyo sambabada shaqaynaysa, jidhkaagu wuxuu hore u lahaa dheelitirka uu u baahan yahay," ayay tiri Katherine Zeratsky, oo ah dhakhtar ka diiwaan gashan Mayo Clinic. Halkan waxaa ah shan siyaabood oo aad ku muujin karto xoogaa jacayl ah beerkaaga iyo kelyahaaga shaqada adag. Akhri si aad u hubiso caafimaadkaaga iyo caafimaadka dadka kale.

1 Cab Biyo Badan

Biyaha la cabbo waxay muhiim u yihiin caafimaadka kelyahaaga. "Biyuhu waxay caawiyaan kelyahaaga inay ka saaraan qashinka dhiiggaaga," ayay yiraahdeen Kooxda Sifaynta ee Koonfurta Massachusetts. "Jidhkaagu waxa uu soo saaraa qashinkaas iyo dareeraha xad-dhaafka ah ee qaabka kaadida ee u socota kaadiheystaada ka hor intaadan ka tagin jirkaaga, sidoo kale biyuhu waxay kaa caawinayaan inay furmaan halbowlayaashaaga si dhiigaagu si xor ah ugu qulqulo kelyahaaga, dhiigani wuxuu keenaa ogsijiinta iyo nafaqooyinka caawiya Kelyahaagu way shaqeeyaan, fuuq-baxu waxay sii adkeynaysaa habka dhalmada inuu shaqeeyo.

2 Cun Cunto Nafaqaysan

Waxa aad cuntid ayaa saameyn weyn ku leh caafimaadka beerkaaga. "Waa mid ka mid ah xubnaha kaliya ee dib u soo celin kara nafteeda," ayay tiri khabiir ku takhasusay beerka Christina Lindenmeyer, MD. "Haddii aad qabto caabuq ama dhaawac beerkaaga, waxaa suurtogal ah haddii aad ku nooshahay qaab nololeed caafimaad leh oo aad cuntid cuntooyinka saxda ah, beerkaagu wuxuu awoodi karaa inuu iskiis u bogsado."

"Waxaan kugula talineynaa cuntada Mediterranean bukaanka beerkayaga," ayay tiri Annie Guinane, RD, LDN, CNSC. "Cunnada Mediterranean-ka waa wax kasta oo aad ka filan lahayd cunto-yaqaanku inuu kugula taliyo - miraha iyo khudaarta badan, miro badan oo dhan, lowska iyo digirta badan, hilibka aan baruurta lahayn, hilib cas oo yar iyo nacnac yar / sonkor lagu daray."

3 Ilaali Miisaanka Caafimaadka qaba

Dufanka xad-dhaafka ah ayaa waxyeello u geysta caafimaadka beerka, ayay khubaradu sheegeen. "Sababtoo ah kororka cudurrada buurnida ee Maraykanka, faafidda cudurka beerka dufanka leh ee aan khamriga ahayn ayaa si degdeg ah u kordhaya waxaana la filayaa inuu dhaafo cagaarshow C oo ah calaamadda hormuudka u ah beerka beerka 30ka sano ee soo socda," ayuu yiri Tinsay Ambachew Woreta, MD. , MPH.

4 Seexo!

Helitaanka qaddarka saxda ah ee hurdada - ugu yaraan 7 saacadood maalintii, marka loo eego CDC - waxay si cajiib ah muhiim ugu tahay caafimaadka beerka. "Dadka hurdadoodu liidato habeenkii iyo hurdo-maskaxeedka dheeraadka ah ee maalintii waxay leeyihiin khatarta ugu badan ee ay ku qaadi karaan cudurka beerka dufanka leh," ayuu yiri Yan Liu, PhD, oo ka tirsan Shaybaarka Muhiimka ah ee Gobolka Guangdong ee Cuntada, Nafaqada iyo Caafimaadka iyo Jaamacadda Sun Yat-sen ee Guangzhou, Shiinaha. "Daraasaddeennu waxay ogaatay in hagaajin dhexdhexaad ah oo tayada hurdo ah ay la xiriirto hoos u dhaca 29% ee khatarta cudurka beerka dufanka leh."

5 Jimicsi

Jimicsi joogto ah ayaa fure u ah taageerada caafimaadka beerka. "Adiga oo ah cilmi-baaraha beerista beerka iyo jimicsiga, waxaa badanaa i weydiiya bukaanadayda qaba cudurka beerka ee joogtada ah inay jimicsi sameeyaan iyo in kale," ayuu yiri Jonathan Stine, MD MSc, FACP. "Jawaabtaydu had iyo jeer waa 'HAA!' oo mararka qaarkood ay la socoto feero yar oo feerka ah waxaa laga yaabaa inay ogaadaan ama ma ogaan karaan… Marka lagu daro miisaan yar oo lumis ah ugu yaraan 7% miisaanka jidhkaaga, dhaqdhaqaaqa jireed ee joogtada ah wuxuu xitaa hagaajin karaa unugyada nabarrada (fibrosis) ee beerkaaga."