3 Txoj hauv kev los txhim kho Prostate Health

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3 Txoj hauv kev los txhim kho Prostate Health
3 Txoj hauv kev los txhim kho Prostate Health

Video: 3 Txoj hauv kev los txhim kho Prostate Health

Video: 3 Txoj hauv kev los txhim kho Prostate Health
Video: Vim li cas koj lub neej thiaj li tsis txawj muaj nyiaj yog ua cas? ( How to Change your life) 2024, Lub peb hlis ntuj
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Cov prostate yog lub qog me me pom nyob hauv cov txiv neej, nyob ze lawv lub zais zis. Ntau tus txiv neej ntsib teeb meem prostate, thiab thaum lawv loj tuaj nws yog ib qho tseem ceeb kom saib xyuas cov tsos mob qog noj ntshav prostate. Raws li American Cancer Society, ib ntawm txhua xya tus txiv neej tau kuaj mob qog noj ntshav prostate hauv nws lub neej thiab nws yog tus thib ob ua rau mob qog noj ntshav tuag ntawm cov txiv neej hauv Tebchaws Meskas. Hauv xyoo 2015, 27, 540 tus neeg tuag tau kwv yees tias yuav tshwm sim vim mob qog noj ntshav prostate. Txawm li cas los xij, muaj ntau qhov kev tiv thaiv uas tus txiv neej tuaj yeem ua los txo nws txoj kev pheej hmoo ntawm kev mob qog noj ntshav prostate, suav nrog kev noj zaub mov tseem ceeb thiab kev hloov pauv hauv lub neej thiab paub txog nws tsev neeg keeb kwm.

Cov kauj ruam

Txoj Kev 1 ntawm 3: Hloov Kev Noj Haus

Txhim Kho Prostate Health Kauj Ruam 1
Txhim Kho Prostate Health Kauj Ruam 1

Kauj Ruam 1. Noj tag nrho cov nplej thiab txiv hmab txiv ntoo thiab zaub ntau dua

Xaiv cov qhob cij tag nrho thiab nplej zom hla cov qhob cij dawb thiab nplej zom. Nco ntsoov kom tau txais tsawg kawg tsib pluag txiv hmab txiv ntoo thiab zaub txhua hnub. Suav nrog tsim cov lycopene siab, muaj zog tiv thaiv kab mob, xws li kua txob liab thiab txiv lws suav. Lycopene yog dab tsi ua rau txiv hmab txiv ntoo thiab zaub liab, thiab tau raug pov thawj tias yog cov tshuaj tua kab mob qog noj ntshav. Feem ntau, tob dua thiab ci dua cov xim ntawm koj cov khoom, zoo dua.

  • Tam sim no tsis muaj cov lus qhia raws li qhov ntau ntawm lycopene koj yuav tsum tau sim kom tau txais txhua hnub. Txawm li cas los xij, kev tshawb fawb qhia tias rau lycopene ua qhov sib txawv, koj yuav tsum tau noj cov zaub mov lycopene txhua hnub kom tau txais cov nyiaj xav tau.
  • Cruciferous zaub xws li zaub paj, zaub paj, zaub qhwv, zaub Brussels sprouts, bok choy thiab kale kuj tseem muaj kev tiv thaiv zoo tiv thaiv kev mob qog noj ntshav. Qee qhov kev tshawb fawb tswj tau pom muaj kev sib txuas ntawm kev noj cov zaub cruciferous ntau dua thiab txo kev pheej hmoo mob qog noj ntshav, tab sis cov pov thawj tsuas yog koom nrog hauv qhov no.
Txhim Kho Prostate Health Kauj Ruam 2
Txhim Kho Prostate Health Kauj Ruam 2

Kauj Ruam 2. Xaiv ntau dua hauv koj qhov kev siv cov protein

Txiav rov qab seb koj noj cov nqaij liab ntau npaum li cas, suav nrog nqaij nyuj, nqaij npuas, yaj thiab tshis. Nws kuj yog lub tswv yim zoo los txwv koj kev noj cov nqaij ua tiav, zoo li nqaij qhaub cij thiab cov dev kub.

  • Hloov chaw ntawm cov nqaij liab, noj ntses nrog qib siab ntawm omega-3 acids, suav nrog ntses liab thiab tuna. Cov zaub mov no yuav pab koj cov qog nqaij hlav ntxiv rau koj lub plawv thiab lub cev tiv thaiv kab mob. Kev tshawb fawb txog kev sib raug zoo ntawm kev noj zaub mov ntses thiab tiv thaiv kab mob qog noj ntshav prostate feem ntau yog los ntawm cov ntaub ntawv sib txheeb thiab uas yog, qhov tseeb tias neeg Nyij Pooj muaj tsawg tus mob qog noj ntshav prostate thiab noj ntses ntau. Txawm hais tias muaj kev sib raug zoo tseem tab tom sib cav.
  • Taum, nqaij qaib tsis muaj tawv nqaij, thiab qe kuj tseem muaj kev xaiv noj qab haus huv rau cov protein.
Txhim Kho Prostate Health Kauj Ruam 3
Txhim Kho Prostate Health Kauj Ruam 3

Kauj Ruam 3. Ua kom cov kua ntau ntau hauv koj cov zaub mov noj

Cov khoom ntawm cov kua, uas pom muaj nyob hauv ntau cov zaub mov tsis noj nqaij, tawm tsam mob qog noj ntshav. Cov peev txheej ntawm cov kua suav nrog taum paj, noob taum, kua taum thiab kua hmoov. Sib pauv nyuj cov kua mis rau kua mis hauv koj cov cereal lossis kas fes yog ib txoj hauv kev kom tau cov kua ntau ntxiv rau hauv koj cov zaub mov.

Nco tseg tias kev tshawb fawb tsis ntev los no tau pom cov noob taum thiab qee yam khoom tshwj xeeb, xws li tofu, kom tiv thaiv kev mob qog noj ntshav prostate. Txawm li cas los xij, qhov no tsis tuaj yeem hais tawm rau txhua yam khoom lag luam kua, suav nrog mis. Kuj tseem tsis muaj cov lus qhia tam sim no lossis cov pov thawj raws cov lus qhia ntawm cov kua uas koj yuav tsum tau sim suav nrog hauv koj cov zaub mov noj

Txhim Kho Prostate Health Kauj Ruam 4
Txhim Kho Prostate Health Kauj Ruam 4

Kauj Ruam 4. Txwv koj cov cawv, caffeine, thiab qab zib kom tsawg

Txawm hais tias koj tsis tas yuav txiav tawm caffeine los ntawm koj cov zaub mov noj, sim txwv seb koj noj ntau npaum li cas. Piv txwv li, txwv koj tus kheej ib rau ob-4-ounce khob kas fes ib hnub. Tib yam mus rau cawv; sim saib nws zoo li kho thiab lo rau ob peb lub iav me me hauv ib lub lis piam.

Tsis txhob muaj suab thaj (qee zaum kuj muaj caffeinated) haus xws li dej qab zib thiab kua txiv hmab txiv ntoo. Cov no muaj ze li ntawm xoom cov txiaj ntsig kev noj haus

Txhim Kho Prostate Health Kauj Ruam 5
Txhim Kho Prostate Health Kauj Ruam 5

Kauj Ruam 5. Txwv koj cov ntsev kom tsawg

Txoj hauv kev zoo tshaj los txo qis sodium ntau npaum li cas koj haus yog noj cov khoom lag luam tshiab, mis nyuj, thiab nqaij thiab zam cov khoom ntim, cov kaus poom, thiab khov. Ntsev feem ntau siv los ua tshuaj khaws cia thiab yog li tam sim no muaj ntau hauv cov zaub mov ua ntej ntim.

  • Thaum mus yuav khoom, lo rau sab nraud ntawm lub khw muag khoom kom ntau li ntau tau. Nov yog qhov uas feem ntau ntawm cov zaub mov tshiab nyob, thaum cov thawv ntawv, cov kaus poom, thiab lwm yam pob khoom zoo li yuav raug cais nyob hauv plawv nroog.
  • Siv sijhawm los nyeem thiab sib piv cov ntawv lo khoom noj. Cov ntawv noj zaub mov feem ntau tam sim no yuav tsum tau hais qhia tias muaj pes tsawg sodium hauv cov khoom lag luam thiab qhov feem pua nws tsim los ntawm koj li niaj hnub pom zoo kom tau txais sodium.
  • American Heart Association pom zoo tias cov neeg Asmeskas haus tsawg dua 1, 500 milligrams ntawm sodium ib hnub.
Txhim Kho Prostate Health Kauj Ruam 6
Txhim Kho Prostate Health Kauj Ruam 6

Kauj Ruam 6. Khaws cov rog zoo thiab tshem tawm cov rog tsis zoo

Txwv koj kev noj cov rog kom txaus los ntawm tsiaj thiab khoom siv mis thiab hloov pauv mus rau cov rog muaj txiaj ntsig, zoo li roj txiv ntseej, txiv ntseej, thiab avocados. Cov khoom tsiaj muaj roj ntau, xws li nqaij, butter, thiab lard, tau cuam tshuam nrog kev pheej hmoo pheej hmoo ntawm mob qog noj ntshav prostate.

Zam cov zaub mov nrawm thiab cov zaub mov feem ntau ua tiav. Cov no feem ntau muaj cov roj hydrogenated ib nrab (cov rog trans), uas tsis zoo heev

Txoj Kev 2 ntawm 3: Hloov Lwm Txoj Kev Ua Neej

Txhim Kho Prostate Health Kauj Ruam 7
Txhim Kho Prostate Health Kauj Ruam 7

Kauj Ruam 1. Noj tshuaj ntxiv

Kev tshawb fawb mob qog noj ntshav tau hais txog qhov tseem ceeb ntawm kev tau txais koj cov as -ham los ntawm zaub mov es tsis siv cov tshuaj vitamin thaum twg los tau. Txawm li cas los xij, tej zaum yuav muaj qhov xwm txheej uas qhov ntxiv yog qhov kev xaiv zoo dua rau koj. Nco ntsoov tham txog ib qho tshuaj ntxiv uas koj tab tom noj lossis xav txog kev noj nrog koj tus kws kho mob.

  • Noj cov tshuaj zinc ntxiv. Cov txiv neej feem ntau tsis tau txais zinc txaus hauv lawv cov zaub mov noj, thiab cov tshuaj ntxiv tuaj yeem pab ua kom koj cov prostate noj qab haus huv. Kev tshawb fawb tau pom tias zinc tsis txaus tuaj yeem ua rau cov qog prostate loj dua thiab cov zinc ua lub luag haujlwm hauv kev txhim kho cov qog nqaij hlav hauv lub cev kom ua rau mob qog noj ntshav. Koj tuaj yeem noj 50 txog 100 (lossis txawm tias mus txog 200) milligrams ntawm zinc ib hnub hauv daim ntawv ntsiav tshuaj kom txo qis prostate.
  • Sim noj saw palmetto txiv hmab txiv ntoo, ua los ntawm cov txiv hmab txiv ntoo ntawm Pom Palmetto cog. Cov tshuaj ntxiv no tau txais kev tshuaj xyuas sib xyaw los ntawm cov neeg siv thiab thaj chaw kho mob, yog li tham nrog koj tus kws kho mob ua ntej koj sim nws. Qee qhov kev tshawb fawb tau qhia tias nws tuaj yeem pab ua cytotoxicity (kev tuag ntawm tes) ntawm tib neeg cov qog nqaij hlav cancer qog noj ntshav.
  • Nco tseg tias qee qhov kev tshawb fawb tau qhia tias noj qee yam tshuaj ntxiv, xws li vitamin E, lossis folic acid (vitamin B) tuaj yeem ua rau koj pheej hmoo pheej hmoo mob qog noj ntshav. Lwm cov kev tshawb fawb tau pom tias noj ntau (piv txwv li, ntau dua 7) cov tshuaj ntxiv, txawm tias cov cim rau mob qog noj ntshav prostate, tuaj yeem ua rau muaj kev pheej hmoo txhim kho mob qog noj ntshav prostate.
Txhim Kho Prostate Health Kauj Ruam 8
Txhim Kho Prostate Health Kauj Ruam 8

Kauj Ruam 2. Tsis txhob haus luam yeeb

Txawm hais tias kev sib raug zoo ntawm kev mob qog noj ntshav prostate thiab kev haus luam yeeb tau sib cav ntev los lawm, kev haus luam yeeb tau ntseeg tias ua rau muaj kev puas tsuaj los ntawm cov dawb radicals rau lub cev lub cev, yog li ua rau muaj kev sib txuas ntawm kev mob qog noj ntshav thiab kev haus luam yeeb. Hauv kev tshuaj xyuas meta ntawm 24 kev tshawb fawb, cov kws tshawb fawb pom tias kev haus luam yeeb yog qhov muaj feem pheej hmoo mob qog noj ntshav.

Txhim Kho Prostate Health Kauj Ruam 9
Txhim Kho Prostate Health Kauj Ruam 9

Kauj Ruam 3. Ua kom lub cev hnyav

Yog tias koj rog dhau, ua rau koj tus kheej noj zaub mov zoo thiab phiaj xwm tawm dag zog uas yuav coj koj mus rau qhov noj qab nyob zoo. Txawm hais tias ib tus neeg rog lossis rog dhau los txiav txim siab los ntawm kev siv lub cev ntsuas lub cev (BMI), qhov ntsuas ntawm lub cev rog. BMI yog tib neeg qhov hnyav hauv kilograms (kg) faib los ntawm cov xwm txheej ntawm tus neeg qhov siab hauv meters (m). BMI ntawm 25-29.9 suav tias yog rog, thaum BMI ntau dua 30 suav tias yog rog.

  • Txo tus naj npawb ntawm cov calories uas koj tau txais thiab nce qhov kev tawm dag zog uas koj ua. Qhov no yog daim card kom poob phaus.
  • Saib qhov ntau thiab tsawg thiab sib koom ua ke kom maj mam noj, hnov qab thiab zom koj cov zaub mov thiab tsum tsis txhob noj thaum koj puv. Nco ntsoov tias koj tsuas yog xav kom muaj kev txaus siab, tsis ua rau lub ntsej muag.
Txhim Kho Prostate Health Kauj Ruam 10
Txhim Kho Prostate Health Kauj Ruam 10

Kauj Ruam 4. Ua haujlwm tas li

Kev ua haujlwm tsis tu ncua tsis zoo tsuas yog txo koj txoj kev pheej hmoo ntawm qee yam mob qog noj ntshav, tab sis kuj tseem muaj lwm yam teeb meem kev noj qab haus huv, suav nrog kev nyuaj siab, mob plawv thiab mob hlab ntsha tawg. Txawm hais tias muaj kev sib raug zoo ntawm kev tawm dag zog rau kev noj qab haus huv prostate tseem tsis tau lees paub, cov kev tshawb fawb uas tau ua tiav rau hnub no qhia tias kev tawm dag zog tau txais txiaj ntsig zoo hauv kev ua kom koj cov prostate noj qab haus huv.

Koj yuav tsum tsom rau 30 feeb ntawm kev qoj ib ce mus rau kev tawm dag zog ntau hnub hauv ib lub lis piam. Txawm li cas los xij, txawm tias qoj ib ce qoj ib ce, xws li taug kev nrawm, muaj txiaj ntsig zoo rau kev noj qab haus huv prostate. Yog tias koj tshiab rau kev tawm dag zog, pib maj mam taug kev mus ua haujlwm, siv tus ntaiv hloov lub elevator thiab mus taug kev hmo ntuj. Ua kom muaj kev tawm dag zog ntau ntxiv nrog kev tawm dag zog lub cev, xws li kev caij tsheb kauj vab, ua luam dej, lossis khiav

Txhim Kho Prostate Health Kauj Ruam 11
Txhim Kho Prostate Health Kauj Ruam 11

Kauj Ruam 5. Ua Kegel qoj ib ce

Kev tawm dag zog Kegel tau ua los ntawm kev cog lus cov leeg ntawm koj lub plab hauv plab (zoo li yog koj tau sim txwv qhov ntws ntawm cov zis), tuav lawv rau ib ntus, thiab tom qab ntawd tso tawm. Ua cov kev tawm dag zog no tas li yuav pab ntxiv dag zog thiab nruj cov leeg ntawm koj lub plab hauv plab. Koj tuaj yeem ua Kegel qoj ib ce nyob txhua qhov chaw vim tias lawv tsis xav tau cov cuab yeej tshwj xeeb!

  • Ua kom cov leeg nyob ib puag ncig koj lub qhov quav thiab qhov quav li ob peb feeb, tom qab ntawd tso tawm. Ua qhov kev tawm dag zog no hauv 10 rov ua dua peb txog plaub zaug hauv ib hnub los txhim kho koj txoj kev noj qab haus huv prostate. Sim tsim kom txog 10-thib ob tuav.
  • Koj tseem tuaj yeem ua Kegel qoj ib ce los ntawm kev pw ntawm koj sab nraub qaum nrog koj lub plab hauv siab thiab tso koj lub pob tw kom nruj. Tuav rau 30 vib nas this, tom qab ntawd tso tawm. Ua qhov no rau tsib feeb sib nrug peb zaug ib hnub.
Txhim Kho Prostate Health Kauj Ruam 12
Txhim Kho Prostate Health Kauj Ruam 12

Kauj Ruam 6. Tshaj tawm ntau zaus

Txawm hais tias tau ntev, cov kws tshawb fawb ntseeg tias nquag ejaculation thaum pw ua ke, kev ua niam txiv, lossis txawm tias npau suav ua rau txiv neej muaj kev pheej hmoo mob qog noj ntshav prostate, kev tshawb fawb tshiab tau hais qhia qhov tseeb, tias ejaculation ntau zaus tuaj yeem tiv thaiv prostate. Cov kws tshawb fawb qhia tias ejaculation tuaj yeem pab tshem tawm cov carcinogens hauv cov qog nqaij hlav hauv lub cev nrog rau pab cov kua dej hauv cov qog nqaij hlav ntshav kom nrawm dua kom txo qis kev pheej hmoo mob qog noj ntshav. Ib qho ntxiv, ejaculation tsis tu ncua kuj tseem tuaj yeem pab txo kev ntxhov siab, uas tuaj yeem qeeb kev loj hlob ntawm cov qog nqaij hlav cancer.

Uas tau hais tias, qhov kev tshawb fawb no tseem nyob rau theem pib thiab cov kws tshawb fawb tau hais tias nws tseem ntxov dhau tseem tsis tau muab kev pom zoo los ntawm txiv neej tus cwj pwm kev sib deev. Nws tsis meej, piv txwv li, tus txiv neej yuav tsum ejaculate ntau npaum li cas kom pom cov txiaj ntsig no. Cov kws tshawb fawb no xav tsis thoob, txawm li cas los xij, qhov ejaculation zaus nrog rau lwm qhov ntsuas ntawm kev ua neej nyob noj qab haus huv, suav nrog kev noj zaub mov zoo thiab kev tawm dag zog ib txwm muaj

Txoj Kev 3 ntawm 3: Kev Ceeb Toom Txog Kev Kho Mob

Txhim Kho Prostate Health Kauj Ruam 13
Txhim Kho Prostate Health Kauj Ruam 13

Kauj Ruam 1. Paub txog koj tsev neeg keeb kwm

Muaj cov neeg hauv tsev neeg tam sim tam sim no (xws li leej txiv lossis tus nus) nrog mob qog noj ntshav prostate ua rau koj muaj kev pheej hmoo tsim nws tus kheej. Qhov tseeb, qhov kev pheej hmoo yog ntau dua ob npaug! Nws yog qhov tseem ceeb uas koj yuav tsum ceeb toom rau koj tus kws kho mob txog tsev neeg keeb kwm ntawm kev mob qog noj ntshav prostate yog li koj tuaj yeem ua haujlwm ua ke los tsim txoj haujlwm tiv thaiv kab mob.

  • Nco ntsoov tias qhov kev pheej hmoo siab rau cov txiv neej nrog tus kwv tij kuaj mob qog noj ntshav prostate ntau dua li leej txiv. Ib qho ntxiv, qhov kev pheej hmoo tau nce rau cov txiv neej uas muaj ntau tus txheeb ze nrog mob qog noj ntshav prostate, tshwj xeeb tshaj yog tias cov txheeb ze tau kuaj mob thaum tseem hluas (piv txwv li, ua ntej 40).
  • Nug koj tus kws kho mob kom kuaj seb koj puas muaj kev hloov pauv ntawm BRCA1 lossis BRCA2 noob, uas yuav ua rau koj muaj feem yuav mob qog noj ntshav prostate.
Txhim Kho Prostate Health Kauj Ruam 14
Txhim Kho Prostate Health Kauj Ruam 14

Kauj Ruam 2. Paub cov tsos mob ntawm qhov muaj teeb meem prostate

Cov no suav nrog kev ua haujlwm tsis zoo, ntshav hauv koj cov zis, mob thaum koj tso zis lossis sib deev, mob hauv lub duav lossis qis qis, lossis ib txwm zoo li koj xav tso zis.

Txawm li cas los xij, mob qog noj ntshav prostate feem ntau asymptomatic, tsawg kawg kom txog thaum nws tau kis mus rau lwm qhov hauv lub cev, xws li cov pob txha. Cov neeg mob kuaj mob qog noj ntshav prostate tsis tshua qhia txog cov tsos mob saum toj no ntawm kev ua tsis taus pa, ntshav hauv cov zis, tsis muaj zog, thiab lwm yam

Txhim Kho Prostate Health Kauj Ruam 15
Txhim Kho Prostate Health Kauj Ruam 15

Kauj Ruam 3. Mus ntsib koj tus kws kho mob tas li

American Cancer Society pom zoo kom kuaj mob qog noj ntshav prostate pib thaum muaj hnub nyoog 50 xyoos (lossis hnub nyoog 45 xyoos yog tias koj muaj teeb meem txaus ntshai rau mob qog noj ntshav prostate). Kev tshuaj xyuas cuam tshuam nrog kuaj ntshav prostate-specific antigen (PSA). PSA yog cov khoom tsim los ntawm ob qho tib si thiab mob qog noj ntshav cov cell hauv koj cov prostate uas pom muaj tsawg hauv cov ntshav. Cov txiv neej feem ntau muaj qib PSA ntawm 4 nanograms ib milliliter (ng/mL) ntawm cov ntshav, thiab qib PSA siab dua, muaj feem yuav mob qog noj ntshav ntau dua. Qhov sib txawv ntawm kev tshuaj ntsuam yog nyob ntawm cov txiaj ntsig ntawm qhov kev xeem no. Cov txiv neej uas muaj PSA tsawg dua 2.5 ng/mL yuav tsum tau kuaj dua txhua 2 xyoos, thaum cov txiv neej uas muaj PSA qib siab dua yuav tsum tau kuaj txhua xyoo.

  • Kev kuaj lub qhov quav (DRE) kuj tseem tuaj yeem suav nrog hauv kev tshuaj xyuas. Hauv qhov kev kuaj mob no, tus kws kho mob yuav hnov qhov nodule nyob sab nraub qaum ntawm cov qog ntshav.
  • Tsis yog PSA lossis DRE tsis suav nrog. Koj yuav muaj peev xwm xav tau kev kuaj ntshav txhawm rau kuaj mob qog noj ntshav prostate.
  • Tam sim no, American Cancer Society pom zoo tias txiv neej yuav tsum txiav txim siab txog kev tshuaj xyuas prostate tom qab sib tham ntxaws nrog lawv cov kws kho mob xub thawj. Kev tshuaj xyuas tuaj yeem pab nrhiav cov qog nqaij hlav ntxov, tab sis tsis muaj kev tshawb fawb pom tseeb tias seb kev tshuaj ntsuam puas cawm txoj sia. Qhov ntawd tau hais tias, ntes tus mob qog noj ntshav ua ntej ua ntej tuaj yeem ua rau nws tuaj yeem kho tau zoo.

Pom zoo: