People can be said to be afraid of cancer, and all cancer patients should stay away from it. In fact, many cancers can be prevented as long as we can use modern knowledge and science and technology to establish a good lifestyle on the basis of a reasonable diet.
Although the occurrence of cancer is caused by internal factors such as heredity and genes, more than 90% is caused by external environment. Epidemiological studies have found that about 40% of cancer patients are related to eating habits, food composition, food processing and cooking methods. About 30% of cancers are related to living habits, especially smoking and drinking. There are also some factors related to personal physique. The following are 10 dietary rules to prevent cancer.
1, food diversification:
Pay attention to the diversification of food, mainly plant food, each meal should account for more than 2/3. A plant-based diet should include fresh vegetables, fruits, beans and coarse grains.
2. Control the weight:
Avoid being overweight or underweight, and limit the weight gain in adulthood to no more than 5 kg. Being overweight or obese can easily lead to an increased risk of endometrial cancer, renal cancer and intestinal cancer.
3. Don't eat burnt food:
Avoid burning gravy when grilling grilled fish. Fish, meat and bacon barbecued directly on the fire can only be eaten occasionally. It is best to cook, steam and stir-fry food.
4. Eat more starchy foods:
Eat 600-800 grams of various cereals, beans and plant roots every day, and the less processing, the better. Limit the intake of refined sugar. Starch in food can prevent colon cancer and rectal cancer, and high fiber diet may prevent colon cancer, rectal cancer, breast cancer and pancreatic cancer.
5. Eat more fruits and vegetables: Eating 400-800g of various fruits and vegetables every day can reduce the risk of cancer by 20%, and eating five or more fruits and vegetables every day.
6. Do not advocate drinking: If you drink no more than one glass a day (equivalent to 250 ml of beer, 100 ml of red wine or 25 ml of white wine), regular drinking will increase the risk of oral cancer, laryngeal cancer and esophageal cancer.
7. Reduce the intake of red meat:
It should be less than 90 grams per day, and it is best to use fish and poultry instead of red meat. Red meat increases the risk of colon and rectal cancer. At the same time, we should limit the intake of high-fat diet, especially animal fat, and choose appropriate vegetable oil (such as olive oil).
8, limit the intake of pickled food, control the use of salt and seasoning:
A high-salt diet will increase the prevalence of gastric cancer. The World Health Organization recommends that the salt intake per person per day should be less than 6 grams.
9. Don't eat food that has been stored at room temperature for too long and may be contaminated by mycotoxin.
10, insist on physical exercise: insist on exercising for 40-60 minutes every day, and brisk walking or similar intensity exercise is appropriate.
As long as everyone can pay attention to a reasonable diet, develop good living habits and maintain a good attitude, they can form a solid line of defense in the face of various cancer-causing risk factors and achieve "stay away and be quick".