REVIEW: The World Cancer Research Foundation has clearly stated that bad dietary habits can lead to more than 30 cancers, and one third of patients who die of cancer each year are associated with poor eating habits. In our daily diet, we may wish to keep in mind five keywords to block cancer as much as possible from the mouth.

5 points for diet prevention

Eat "fresh"

A number of international studies have pointed out that eating more fresh food can help prevent cancer. The World Cancer Research Foundation has found that eating more fresh fruits and vegetables can reduce the incidence of multiple cancers such as pharynx cancer, laryngeal cancer, and esophageal cancer.

Antioxidants, carotenoids, vitamin C, flavonoids and other active ingredients contained in fresh fruits and vegetables have anti-cancer effects. Especially cruciferous vegetables, containing indole and phenol. Radon can dilute carcinogens and speed up excretion. Phenol can prevent cancer cells from metabolizing.

People should eat at least 400 grams of different types of fresh fruits and vegetables daily, preferably including red, green, yellow, and purple. On the contrary, do not eat foods that have been exposed to mildew for a long time. Peanut, soybean, rice, noodles and other moldy, can produce a strong carcinogen aflatoxin, can lead to liver cancer, stomach cancer and so on. In addition, do not eat as much as possible overnight dishes, vegetables placed more than 8 to 10 hours often contain nitrite, heating the more the more the amount.

Eat two "light"

High salt diet has a close relationship with the occurrence of gastric cancer. The Japan Cancer Center Research Institute conducted a 11-year follow-up on 40,000 middle-aged people and found that for men, the risk of gastric cancer is twice as high as that of people who eat less salt, while in women, the risk of gastric cancer is higher among women. Also significantly higher than those who eat less salt. According to the researchers, this is because the high osmotic pressure of salt causes direct damage to the gastric mucosa after the body eats excessive amounts of high-salt food, and a series of pathological changes follow. High-salt marinated foods contain many nitrites, which can combine with amines in foods to form nitrite amines and are extremely carcinogenic.

It is recommended that everyone eat 5 grams of salt every day. Cooking also pay attention to the existence of "recessive salt", such as monosodium glutamate, soy sauce, sauces, seasoning package also contains salt, need to control the amount.

In addition to eating less salt, a light diet should also control the amount of meat eaten. According to a report from the National Academy of Sciences, fat and cancer are most closely related, especially breast, colorectal, and prostate cancers. The World Cancer Research Foundation recommends that the intake of meat and poultry be less than 500 grams per week, and eat as little meat as possible.

Three eat "coarse"

The lack of dietary fiber in food is one of the important reasons for the increase in cancer patients in recent years. All kinds of food are originally sources of dietary fiber, but due to the influence of processing, the finer the processing, the more the loss of dietary fiber. Therefore, people should deliberately eat "coarse".

Foods rich in dietary fiber include: black rice, cornmeal, buckwheat noodles, fresh corn, millet and other staple foods; mushrooms, enoki mushrooms, green soybeans, beans, garlic sprouts, lotus root and other vegetables; pomegranates, mulberry, pears, kiwifruit, fresh dates and other fruits Black sesame, pine nuts, dried almonds, dried walnuts and other nuts. After dietary fiber enters the body, it can stimulate gastrointestinal motility, promote bowel movements, reduce intestinal absorption of carcinogens, and prevent colorectal cancer.

It is worth recommending that beans with less fat and more fiber not only can effectively reduce the risk of endometrial cancer, but also contain more anti-oxidant substances and prevent breast cancer.

Coarse grains are also rich in calcium, magnesium, selenium and other trace elements and vitamins, can promote metabolism and enhance physical fitness. Among them, selenium is an anti-cancer substance that can be “tied together” with various carcinogens in the body and excreted through the digestive tract.

It is recommended that you properly increase the intake of coarse grains in your daily diet. For example, mix buckwheat noodles, cornmeal and flour together to make noodles, steamed buns or noodles; mix red bean and mung bean and mix bean porridge. However, it should be noted that no matter which kind of coarse grains, cooking methods such as cooking less oil and less salt are preferred.

Four eat "bitter"

Many people repel bitter foods, but they do not know that bitter foods have good anti-cancer effects. Fruits such as lemon, citrus, grapefruit and grapefruit are bitter because they contain a substance called "limonin." Limonin is a phytochemical that is usually found in mature fruits, particularly in lemon fruits.

Years of research have found that limonin is effective in enhancing immunity and can help tumor patients increase their resistance. Studies in the United States have found that consumption of citrus or orange juice can absorb limonoids and have a preventive effect on oral cancer, lung cancer, breast cancer, and gastric cancer. Citrus fruits also contain a variety of flavonoids and carotenoids, but also have anti-cancer effects.

US research also found that other natural bitter substances in food also have some health effects. Such as lemon and grapefruit pomelo peel, tea polyphenols in tea, and polyphenols in red wine and chocolate, they are to help prevent cancer and heart disease components. Quinine in bitter gourd can improve human immunity and help control blood sugar. Therefore, anti-cancer diet must eat hard.

Five eat "acid"

Vinegar is the most common condiment in the kitchen of ordinary Chinese people and contains a variety of amino acids and organic acids. Studies have confirmed that vinegar contains an enzyme that has a bactericidal effect, can inhibit the growth of cancer cells, and reduce the strong carcinogenicity of aflatoxin. In addition, vinegar can also prevent high blood pressure, high cholesterol, high blood sugar, reduce fatigue and so on.

There are many times when cooking is suitable for vinegar, which is both healthy and delicious. Such as fried potato silk, fried bean sprouts, fried scallions put a little vinegar, can make the dishes crisp and refreshing; fried purple cabbage, put a little vinegar can make the dishes more vivid colors; small fish, put vinegar when stewing ribs, will help The calcium in the bone dissolves, which is beneficial to human body absorption.

In addition to vinegar, yogurt is also a common sour food. U.S. research confirmed that regular drinking yogurt can inhibit tumors. Researchers artificially infected mice with tumors and divided them into two groups. One group of feed added yogurt, the other group does not add. The results showed that the former tumor was significantly inhibited, compared with the latter, the tumor cells decreased by 30% to 35%. The reason, the researchers believe that lactic acid helps inhibit the growth of harmful bacteria such as E. coli, and can engulf cancer-causing substances and weaken its carcinogenicity.

Although yoghurt is good but can not be overeat, adults do not exceed 400 grams of yogurt per day, unless it is a large demand for calcium pregnant women, nursing mothers or developmental adolescents. Hyperacidity should avoid drinking before meals, fasting yogurt can promote defecation, suitable for constipation, on the contrary, diarrhea is not suitable for ordinary people before and after meals can be.

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