Ndili ndi zaka m'thupi lakazi, kuchuluka kwake kwa hormone estrogen, yomwe imaonedwa kuti ndiyo yaikulu ya matendawa, ikukula.
Zomwe zimayambitsa maonekedwe a matendawa zimaonedwa kuti ndi zowonongeka, chilengedwe komanso kuchotsa mimba. Pakalipano, khansa ya m'mawere imachiritsidwa, nthawizina siyeneranso kuchotsa mtundu wa mammary. Kusankha zakudya zabwino za khansa ya m'mawere kumathandiza kuthana ndi matendawa.
Podziwa kuti ndi zakudya zotani zomwe zimayenera khansa ya m'mawere, musachite mantha. Monga zinalembedwera m'mabuku ambiri, ndiletsedwa kugwiritsira ntchito pafupifupi zinthu zonse zomwe timadya kuchokera tsiku ndi tsiku. Kuwonjezera pa kuvomereza kovomerezeka kwa kusuta fodya ndi kumwa mowa (zomwe zimavomerezedwa ndi madokotala onse pa matenda onse), sikuvomerezeka kumwa zakumwa za caffeine, mafuta ndi chakudya chokoma, nyama, zakudya zambiri za mkaka.
Komabe thupi limasowa zakudya zokwanira, minerals ndi mavitamini. Choncho, malamulo sayenera kukuopsezani. Osati mawu onse ali oona. Pambuyo powerenga mwatsatanetsatane zokhudzana ndi zakudya zomwe zimayenera khansa ya m'mawere, mukumvetsa kuti zakudya sizidzasintha kwambiri. Zambiri zamagulu, za omwe tidzakambirana m'munsimu, akulimbikitsanso kupewa kansana ya m'mawere ndi khansa zina.
Kafukufuku waposachedwapa a asayansi a ku America asonyeza kuti zochitika za khansa ya m'mawere sizing'onozing'ono kwa amayi omwe amadya makamaka masamba, zipatso ndi soya. Poyerekeza ndi gulu la amayi omwe adya chakudya chokhuta ndi starch, nyama ndi mafuta, gulu loyamba limasonyeza chiwerengero chochepa cha milandu. Zakakiteriya zimayambira mu nyama zomwe zakhala zikuchitidwa kutentha.
Komabe, khansa ya m'mawere imakhala yopanda phindu, ndipo nthawi zambiri amalimbikitsa nsomba zonenepa. Mu mafuta a nsomba muli mafuta ambiri omwe amakhala othandiza komanso ophweka ndi thupi lathu. Kugwiritsa ntchito zakudya zokazinga ndi mafuta a masamba sizingakhale zochepa. Mafuta osakonzedwanso amaloledwa kokha m'miyezi yoyamba chiyambireni matendawa. Mukhoza kuphika pa high quality mafuta, azitona kapena linseed.
Chakudya chiyenera kukhala ndi zakudya zomwe zimachepetsa kukula kwa cholesterol. Zakudya zambiri (anyezi adyo, kaloti), zipatso (maapulo, mapuloteni), nsomba, amadyera, walnuts, oat ndi buckwheat.
Tidzatenga uta ku malo apadera. Ngakhale asayansi a Soviet anazindikira kuti nthaŵi zambiri kumwa anyezi ndi adyo zakudya zimathandiza kupewa matenda a khansa. Panali zochitika zolembedwa pamene, kudya anyezi okha, anthu adachiritsidwa kwathunthu ndi khansa.
Chifukwa cha khansa ya m'mawere nthawi zambiri ndi kuphwanya mphamvu yamadzimadzi m'thupi. Kuchuluka kwa estrogen kwa amayi si chizindikiro choipa. Kawirikawiri, mkaziyo ali ndi tsitsi lokongola kwambiri, mabere akulu. Koma pakapita nthawi, mahomoniwa sagwirizana ndi kupanga mahomoni ena. Ndikofunika kuthandizira chiwindi kuchotsa estrogen m'magazi. Kuti muchite izi, mukufunikira mankhwala omwe ali ndi methionine zambiri, inosol ndi choline. Tengani chinthu chimodzi. Izi ndi nthanga ya ku Brazil, mbewu za mpendadzuwa, mphesa zofiira ndi mkate kuchokera ku mtanda wopanda mtanda. Kuwonjezera zakudya izi zingakhale zitsulo zopanda zipatso ndi ndiwo zamasamba, chifukwa chingwe chimathandiza ntchito yabwino kwambiri m'matumbo. Mukhoza kulangiza kutenga calcium, monga momwe calcium imathandizira kugwira ntchito yodalirika ya thupi lonse. Popeza kuti mkaka siulangizidwa nthawi zonse, mukhoza kutenga calcium monga mankhwala omaliza.
Zakudya zina, makamaka nyemba ndi soya, zikagwedezeka ndi thupi, zimayamba kulepheretsa ntchito za estrogen. Malowa amachokera ku zakudya zotchuka za soya ku khansa ya m'mawere. Ndiyi apa soya omwe angaperekedwenso ndikusinthidwa ndi kabichi, ndiwo zamasamba ndikumera tirigu.
Gawo la chakudya choyenera ayenera kukhala tirigu ndi voliyumu. Mukhoza kuphika supu kuchokera ku zamasamba ndi kuwonjezera mpunga, balere, mapira kapena buckwheat.
Pamene khansa ya m'mawere imamwa mowa wambiri womwe uli ndi caffeine - tiyi wakuda, khofi, cola. Musatenge mankhwala ena a caffeinated. Komabe, tiyi wobiriwira ndiwothandiza kwambiri. Waledzera kupewa kupewa khansa ya m'mawere. Kudya mu khansa kumachepetsa kudya kwa madzi, kotero zakudya siziyenera kukhala zokometsera kapena mchere. Ziphuphu zamtundu wa caffeine zimayambitsa kusungunuka kwa madzi m'ziwalo, ndipo kutupa kumachititsa kuti ziphuphu zowamba ziwonjezeke.
Zotsatira zosangalatsa zothandiza kupewa ndi chithandizo cha khansa ndi kuphatikizapo bowa pa chakudya. Zochitika zikuwonetsa kuti akazi ku Japan ndi ku China, omwe amadya tiyi wobiriwira ndi bowa lalikulu, sakhala ndi khansa. Zimatsimikiziridwa kuti zinthu zochokera ku bowa zimatha kulepheretsa kukula kwa maselo a khansa ndi zotupa zoyipa. Ena amanena kuti bowa la Japan ndi shiitake ndipo mayankho ndi othandiza kwambiri. Komabe, izi siziri zenizeni, mvula ya bowa ikhoza kukhala malo oyenerera kwa bowa la Japan, koma ndilo gulu la bowa zomwe zimakhala ndi zakudya zokhazokha ndipo zimakhala zovuta pokonzekera. Mukhoza kungowonjezera bowa lamtundu uliwonse kuti mudye. Musaiwale za chaga yotchuka, yomwe ikugwiritsidwa ntchito polimbana ndi khansara mumagulu a anthu.
Kudyetsa khansa ya m'mawere m'njira zambiri zikufanana ndi zakudya zina zotupa. Izi zikukhudzana ndi kuchepa kwa chakudya chamadzimadzi komanso zakudya zamakono.