Rage kiba, kara yawan motsa jiki, yawan cin 'ya'yan itatuwa da kayan marmari, da nisantar nama ana ba da shawarar a matsayin hanyoyin rage haɗarin kamuwa da ciwon hanji da ciwon daji na dubura. Lokacin da yazo da ciwon daji, abubuwan da suka shafi hormonal da ayyukan haihuwa suna da mahimmanci, amma abinci da salon rayuwa kuma suna taka rawa. Kiba da amfani da barasa abubuwa ne masu haɗari ga mata masu fama da ciwon nono, yayin da 'ya'yan itatuwa da kayan marmari masu arziki a cikin fiber, phytochemicals da bitamin antioxidant suna da tasiri wajen kare kansa daga ciwon nono. Ƙananan matakan bitamin B12 (ƙasa da wani kofa) yana ƙara haɗarin ciwon daji na nono a cikin matan da suka shude. Yawancin bincike sun nuna cewa karancin bitamin D da calcium suna da alaƙa da haɗarin cutar kansar nono. Yawan kamuwa da ciwon suga yana karuwa a duniya. Bincike ya nuna cewa sama da kashi 80 cikin XNUMX na masu ciwon suga na faruwa ne sakamakon kiba da kiba. Ayyukan jiki, abincin hatsi gabaɗaya, da yalwar 'ya'yan itatuwa da kayan marmari masu yawa na iya rage haɗarin ciwon sukari.
Cin abinci maras kitse ya zama ruwan dare a 'yan kwanakin nan yayin da kafafen yada labarai suka yi ta yadawa ga al'umma cewa duk wani kitse na da illa ga lafiya. Duk da haka, wasu masana kimiyya ba sa la'akari da rage cin abinci mai ƙiba don zama lafiya saboda irin wannan abincin na iya ƙara yawan triglycerides na jini da rage yawan ƙwayar lipoprotein cholesterol. Abincin da ke dauke da 30-36% mai ba shi da lahani kuma yana inganta aikin tsarin zuciya, idan dai muna magana ne game da kitsen monounsaturated, wanda aka samu, musamman daga gyada da man gyada. Wannan abincin yana ba da raguwa 14% a cikin ƙananan ƙwayoyin lipoprotein cholesterol da raguwar 13% a cikin triglycerides na jini, yayin da babban adadin lipoprotein cholesterol ya kasance baya canzawa. Mutanen da ke cin hatsi mai yawa (a cikin nau'in taliya, burodi, ko shinkafa) suna rage haɗarin cutar kansar gastrointestinal da kashi 30-60%, idan aka kwatanta da mutanen da ke cin abinci mafi ƙarancin adadin hatsi.
Soya, mai arziki a cikin isoflavones, yana da matukar tasiri wajen rage haɗarin nono da kansar prostate, osteoporosis, da cututtukan zuciya. Zaɓin abinci mai ƙarancin kitse bazai zama lafiya ba saboda madarar soya mai ƙarancin kitse da tofu ba su ƙunshi isassun isoflavones ba. Bugu da ƙari, yin amfani da maganin rigakafi yana da mummunar tasiri a kan metabolism na isoflavones, don haka yin amfani da maganin rigakafi na yau da kullum zai iya haifar da mummunan tasiri na amfani da soya.
Ruwan inabi yana inganta yanayin jini da kashi 6% kuma yana kare ƙarancin ƙarancin lipoprotein cholesterol daga iskar oxygen da kashi 4%. Flavonoids da ke cikin ruwan inabi suna rage yanayin daskarewar jini. Don haka, amfani da ruwan inabi akai-akai, mai arziki a cikin phytochemicals, yana rage haɗarin cututtukan zuciya. Ruwan inabi, a cikin wannan ma'ana, ya fi tasiri fiye da giya. Magungunan antioxidants na abinci suna taka muhimmiyar rawa wajen rigakafin cataracts masu alaƙa da shekaru ta hanyar oxidizing sunadaran lipid a cikin ruwan tabarau na ido. Alayyahu, farin kabeji, broccoli, da sauran kayan lambu masu ganye masu arziki a cikin carotenoid lutein na iya rage haɗarin cataracts.
Kiba na ci gaba da zama annoba ga bil'adama. Kiba ya ninka haɗarin kansar hanji sau uku. Matsakaicin motsa jiki yana inganta lafiya kuma yana taimakawa sarrafa nauyi. A cikin mutanen da suke motsa jiki na tsawon rabin sa'a zuwa sa'o'i biyu sau ɗaya a mako, hawan jini yana raguwa da kashi biyu, yana hutawa da bugun zuciya da kashi uku, kuma nauyin jiki yana raguwa da kashi uku. Kuna iya samun sakamako iri ɗaya ta hanyar tafiya ko yin keke sau biyar a mako. Mata masu motsa jiki akai-akai ba su da haɗarin kamuwa da cutar kansar nono. Matan da ke motsa jiki a matsakaicin sa'o'i bakwai a mako suna rage haɗarin kamuwa da cutar kansar nono da kashi 20 cikin ɗari idan aka kwatanta da matan da ke tafiyar da salon rayuwa. Matan da ke motsa jiki na tsawon mintuna 30 a kullum suna rage haɗarin kamuwa da cutar kansar nono da kashi 10-15%. Hatta gajerun tafiya ko hawan keke suna rage haɗarin cutar kansar nono kamar yadda ya fi ƙarfin motsa jiki. Babban abinci mai gina jiki kamar na Zone rage cin abinci da Atkins abinci ana ciyar da ko'ina a cikin kafofin watsa labarai. Ana ci gaba da sha'awar mutane zuwa ayyukan likitanci da ake tambaya kamar "tsabtar fata." Yin amfani da ''cleaners'' na yau da kullun yana haifar da bushewa, daidaitawa da rashin daidaituwa na electrolyte, kuma a ƙarshe rashin aikin hanji. Duk da haka, wasu mutane suna jin cewa lokaci-lokaci suna buƙatar tsabtace jiki na ciki don inganta aikin gastrointestinal tract. Sun tabbata cewa gurɓataccen abu da gubobi suna samuwa a cikin hanji kuma suna haifar da tarin cututtuka. Ana amfani da magungunan laxatives, fiber da capsules na ganye, da teas don "tsabtace tarkace." A gaskiya ma, jiki yana da tsarin tsarkakewa. Kwayoyin da ke cikin sashin gastrointestinal ana sabunta su kowane kwana uku.