Do you know? According to recent research by the World Cancer Research Fund, 1/3 of cancers are preventable.
So how do you prevent it?
Adhering to a healthy lifestyle is an effective way to prevent cancer. A healthy diet is an important foundation for maintaining good health. Today, let's talk about how nutrition can help prevent cancer
1
Scientific cancer prevention and nutritional assistance
In terms of eating habits, it is recommended to eat regularly and eat three meals regularly and quantitatively. In the choice of food, the principle of food diversity and balanced diet should be followed.
Appropriately increase the intake of whole grains and potatoes, and mix the thickness and fineness.
Whole grains are grains that have not been finely processed or have retained the bran, germ and endosperm and their natural nutrients that are not processed by milling, crushing, tableting, etc. Whole grains are rich in B vitamins, vitamin E, minerals, dietary fiber, phytochemicals and other nutrients that are beneficial to the human body, and have clear health benefits. Adults are recommended to consume 250 to 400 grams of grain and potato foods per day, of which 50 to 150 grams of whole grains and miscellaneous legumes.
02
Prioritize foods that are rich in high-quality protein.
It can be said that without protein, it is difficult for the human body to function normally. From the perspective of nutrition, high-quality protein refers to the complete range of essential amino acids, and the amino acid mode is close to the mode of human amino acids, and there is good absorption, metabolism and utilization. In the daily diet, it is recommended to give priority to fish, shrimp, poultry, eggs and lean meat foods rich in high-quality protein, milk and soy products. It is recommended that everyone eat according to the recommended intake, so that the total amount is controlled and the combination is reasonable.
03
Vegetables and fruits should ensure that the quantity and quality are "double up to standard".
Fruits and vegetables contain more water, low energy, is an important source of vitamins, minerals, dietary fiber and phytochemicals, increased intake of vegetables and fruits can not only reduce the risk of stroke and coronary heart disease, but also reduce the risk of gastrointestinal tumors. It is recommended that adults consume 300 to 500 grams of vegetables per day, and dark vegetables account for more than half. It is recommended to choose fresh fruit, at least one type per day.
In addition, the consumption of cooking oil should be moderate, and the daily salt intake should not exceed 5 grams. Minimize your intake of high-sodium, refined sugar, and refined foods, and eat nuts in moderation. Quit smoking and limit alcohol, should not drink sugary drinks, carbonated drinks, strong tea and strong coffee, you can drink boiled water, light tea water, etc. in moderation to ensure adequate water intake.
There are two misunderstandings about the anti-cancer diet
Myth 1
On the list of anti-cancer vegetables, okra, broccoli, garlic, onions, etc. are regular customers. It is rumored that health care products made of garlic and onion extracts can prevent cancer, antibacterial, lower blood lipids and so on.
unscramble
Myth two
Frequent soy products can lead to elevated estrogen levels, putting breast cancer patients at greater risk of recurrence and metastasis. Now the incidence of breast cancer is getting higher and higher, soy milk and soy products can not be eaten.
General: Healthy China, Public Health Magazine
Source: Healthy Lifestyles for All Initiative