1, How to eat healthily and keep fit
1, eat fresh
Many international studies have pointed out that eating more fresh food can help prevent cancer. The World Cancer Research Foundation found that eating more fresh fruits and vegetables can reduce the incidence of many cancers such as pharyngeal cancer, laryngeal cancer and esophageal cancer.
People should eat at least 400g of different kinds of fresh fruits and vegetables every day, preferably including red, green, yellow and purple. On the contrary, don't eat moldy food for a long time. When peanuts, soybeans, rice and noodles are moldy, they can produce strong carcinogen aflatoxin, which can lead to liver cancer and gastric cancer. In addition, try not to eat overnight dishes. Vegetables stored for more than 8~ 10 hours often contain nitrite, and the more heating times, the more content.
Step 2 eat lightly
High salt diet is closely related to the occurrence of gastric cancer. It is suggested that everyone should not eat more than 5 grams of salt every day. When cooking, you should also pay attention to whether there is hidden salt. For example, monosodium glutamate, soy sauce, sauces and seasoning packages also contain salt, and the dosage needs to be controlled.
In addition to eating less salt, a light diet should also control the amount of meat. According to the report of the National Academy of Sciences, fat is most closely related to cancer, especially breast cancer, colorectal cancer and prostate cancer. The World Cancer Research Foundation recommends that the weekly intake of livestock meat and poultry meat should be less than 500 grams, and processed meat products should be eaten as little as possible.
3. Eat coarse grains
Lack of dietary fiber in food is one of the important reasons for the increase of cancer patients in recent years. All kinds of grains are originally the source of dietary fiber, but affected by processing, the finer the processing, the more dietary fiber is lost. Therefore, people had better eat some coarse grains on purpose.
Foods rich in dietary fiber are: black rice, corn flour, naked oats flour, fresh corn, millet and other staple foods; Mushrooms, Flammulina velutipes, edamame, broad beans, young garlic shoots, water bamboo and other vegetables; Pomegranate, mulberry, pear, kiwi fruit, fresh jujube and other fruits; Black sesame, pine nuts, dried almonds, dried walnuts and other nuts. After dietary fiber enters the body, it can stimulate gastrointestinal peristalsis, promote defecation, reduce the absorption of carcinogens in the intestine and prevent colorectal cancer.
Step 4 suffer
Years of research have found that limonin has the effect of enhancing immunity and can help tumor patients enhance their resistance. American studies have found that eating citrus or orange juice can absorb limonin and prevent oral cancer, lung cancer, breast cancer and gastric cancer. Citrus fruits also contain a variety of flavonoids and carotenoids, which also have anti-cancer effects.
American research also found that other natural bitter substances in food also have certain health care effects. For example, naringin in lemon and grapefruit, tea polyphenols in tea, polyphenols in red wine and chocolate are all ingredients that help prevent cancer and heart disease. Quinine in bitter gourd can improve human immunity and help control blood sugar. Therefore, the anti-cancer diet must be bitter.
2, 3 kinds of spicy food can prevent cancer.
1, leek
Leek contains very high vitamins and carotene, which helps to improve eyesight and relieve eye fatigue. Very suitable for people who use computers for a long time. Moreover, high carotene helps to enhance immunity, prevent tumors, and is also beneficial to anti-oxidation and anti-aging.
The best season for leeks in spring is Spring Festival, because the quality of leeks in early spring is the best, followed by late autumn and the worst in summer. In addition, leeks cooked overnight should not be eaten again.
2. onions (surname)
Onions also have anti-cancer and anti-cancer effects. Pectin contained in shallots can obviously reduce the occurrence of colon cancer and has anti-cancer effect. Allicin in onion can also inhibit the growth of cancer cells.
Leek is very suitable for cold salad and can also be used as seasoning, but be careful not to fry it for too long.
Step 3: garlic
Garlic also has the function of preventing some cancers. It can inhibit nitrosamine-producing bacteria in the stomach, reduce nitrosamine production and prevent gastric cancer. According to the survey data, the incidence of gastric cancer in garlic-growing areas and people who are used to eating garlic is only 1/3 of that in other areas.
The content of nitrite, the precursor of nitrosamines, in the stomach of people who eat raw garlic for a long time is much lower than that of people in other areas, and the bacteria that produce nitrosamines are obviously inhibited. Garlic contains sulfanilamide, which can gather heavy metals in human organs and take them out of the body.
But what about eating garlic with a heavy breath? It's simple. Chewing some tea or drinking warm milk after meals is a good choice. Scented tea and Tieguanyin are the most effective.
However, eating garlic is also taboo. People with weak constitution can eat one or two cloves of garlic at a time, otherwise they will easily get angry. In addition, garlic is best eaten in the morning and noon, because eating garlic at night is more likely to stimulate the nose, pharynx and gastric mucosa.