Not long ago, Professor Chen Wanqing, director of the Cancer Early Diagnosis and Treatment Office of the National Cancer Center and the Cancer Hospital of China Academy of Medical Sciences, published a study in The Lancet-Global Health, analyzing the influence of 23 common carcinogenic factors on China people.
The results show that among adults aged 20 and over, 654.38+0.036 million people die of various cancers caused by 23 carcinogenic factors every year, accounting for 45.2% of all cancer deaths (about 2.29 million people) aged 20 and over. In other words, as long as 23 carcinogenic factors are well controlled, more than 1 10,000 people in China can avoid dying of cancer every year.
Behavioral factors: smoking, secondhand smoke, drinking, lack of exercise; (4)
Dietary factors: insufficient intake of fruits, vegetables, dietary fiber and calcium, excessive consumption of red meat, deep-processed meat and pickles; (7)
Metabolic factors: overweight, diabetes; (2)
Environmental factors: PM2.5 pollution, ultraviolet radiation; (2)
Infection factors: Helicobacter pylori (HP), hepatitis B virus (HBV), hepatitis C virus (HCV), human immunodeficiency virus (HIV), human papillomavirus (HPV), Epstein-Barr virus (EBV), Clonorchis sinensis and human herpesvirus 8. (8)
If you are careful, you can easily find that besides the seven dietary factors, drinking in behavioral factors, overweight in metabolic factors, diabetes in infectious factors, Helicobacter pylori and Clonorchis sinensis are also inextricably linked with eating habits. You see, the word "cancer" has three mouths, and the words created by our ancestors are really excellent.
Eat more fruits. Fruit is rich in dietary fiber, vitamins, minerals and various bioactive substances. Studies have found that increasing fruit intake can reduce the risk of esophageal cancer, gastric cancer and colorectal cancer. It is recommended that you eat fruit every day, reaching the recommended amount of 200~350 grams; In order to control weight, adults can eat fruits before meals, which is beneficial to control the total amount of meals; Eating fruit between meals can not only replenish water, but also get rich nutrition.
Eat more vegetables. Vegetables are important sources of dietary fiber, organic acids, some minerals, vitamins and various phytochemicals. Studies have found that increasing vegetable intake can reduce the risk of esophageal cancer and colon cancer. It is suggested that you ensure that there are vegetables in your meal, reaching the recommended amount of 300~500 grams per day, of which dark vegetables should account for1/2; When eating in the canteen, the vegetables in each meal should account for1/2 of the whole plate; A family of three buys 1~ 1.5 Jin of fresh vegetables every day and eats them three times a day; You can also put vegetables suitable for raw food on the coffee table and snacks on the desk.
Supplementing dietary fiber. When eating celery, the "filaments" that are entangled in the mouth and cannot be swallowed are dietary fibers. In recent years, the health care function of fiber has been constantly refreshed: regulating intestinal flora, preventing constipation and colorectal cancer; Delaying carbohydrate absorption and reducing postprandial blood sugar; There is no calorie in itself, and the feeling of fullness is strong, which is conducive to controlling food intake.
These foods are rich in dietary fiber. It is suggested that you increase your intake according to the season and preference: cereals such as millet, fresh corn and naked oats, miscellaneous beans such as adzuki beans and mung beans, potatoes such as sweet potatoes, fresh mushrooms, Flammulina velutipes and auricularia auricula, fresh beans such as edamame, broad beans and peas, fruits such as pomegranate, mulberry and pear, black sesame seeds and pine nuts.
Calcium supplement. Good dietary sources of calcium are dairy products, bean products, dark green leafy vegetables, nuts and oilseeds, small fish and shrimps with bones and skins. I suggest you increase the intake of these high-calcium foods.
Eat red meat in moderation. Red meat such as beef, pork and mutton is a good source of protein and heme iron, but excessive consumption will increase the risk of cancer. The daily consumption of livestock and poultry meat should be controlled between 40 and 75 grams, and the intake of aquatic products should be appropriately increased.
Eat less deep-processed meat. Deep-processed meat such as ham, sausage and bacon can be avoided. Even if the intake is low, the risk of cancer will increase.
Try pickles. Pickled vegetables not only contain a lot of salt, but also produce nitrite when pickled improperly, which increases the risk of cancer.
Better drink less wine. There is strong evidence that drinking alcohol is closely related to oropharyngeal cancer, esophageal cancer, gastric cancer, liver cancer, colorectal cancer and breast cancer. Even a small amount of alcohol or alcoholic beverages will increase the risk of cancer. In addition, China people's alcohol metabolism ability is generally poor, indicating that many people will blush after drinking, so it is better not to drink or drink less.
Some people think that "a small amount of drinking, especially red wine, is good for cardiovascular and cerebrovascular diseases." In this regard, the consensus of experts at present is that in order to prevent cardiovascular and cerebrovascular diseases, it is not recommended that anyone start drinking or drink frequently.
The Dietary Guidelines for China Residents suggest that the maximum daily drinking amount of men is beer 1000ml, wine 250ml, 38-degree liquor 1, and 52-degree liquor1; Female, 700ml beer, 200ml wine, 38-degree liquor 1, 52-degree liquor 6 yuan.
Pay attention to food hygiene. Oral-oral transmission of Helicobacter pylori can induce gastric cancer. It is suggested to divide meals or use public chopsticks and spoons to hold food, and pay attention to disinfection of bowls and chopsticks. If infection is found, it should be treated under the guidance of a doctor.
Freshwater fish must be thoroughly cooked. Clonorchis sinensis mainly comes from raw or undercooked freshwater fish, which can induce cholangiocarcinoma. I suggest you don't eat fresh water fish sashimi, and cook the fish thoroughly.
Have you remembered the above ten suggestions? Can it be implemented in life? I often hear people vomit: "If you eat as experts say, you can't eat anything, and you will starve to death!" Actually, it is not!