April 15 -2 1 Yes 12 National Cancer Prevention and Publicity Week. The theme of this year's anti-cancer publicity week is "reasonable diet to prevent cancer". According to experts, the cause of 1/3 cancer is related to improper diet. Bad living habits are an important reason why many cancers favor young white-collar workers, and they are chronic killers. If people don't change them, they will continue to pay a heavy price for it.
The pace of work is very fast now. Many young people are busy with their careers, but they abuse their health. They just eat when they have no time, and overeat when they have time. This bad eating habit is very harmful to their health, and the increase of various carcinogenic chemicals including nitrite in food has contributed to the occurrence of cancer. At present, the incidence of cancer in China is getting younger. According to statistics, there are about10.6 million cancer patients in China. Now, among the 6.5438+0.6 million, the proportion of young people is not small.
One third of cancers are related to improper diet.
Some surveys have confirmed that the low consumption of fruits and vegetables is closely related to the increase in the incidence of intestinal cancer. Eating more fiber-rich foods such as rice and grains can reduce the risk of such tumors by 40%. Eating a lot of canned food and sausages will increase the probability of colon cancer, while eating fish often can protect people from such diseases.
Professor You Weicheng from Beijing Cancer Hospital said that frequent consumption of high-fat, high-calorie, high-salt foods and bacon are all risk factors for gastric cancer, while frequent consumption of vegetables, fruits, high-fiber foods and foods with high folic acid, vitamin B6, iron and zinc can reduce the incidence of gastric cancer. Therefore, adjusting diet is very important for preventing gastric cancer.
Another study found that intake of nitrosamines from the diet is related to the incidence of esophageal cancer. The investigation found that the sauerkraut eaten by residents in high-incidence areas contains more nitrite and nitrous acid, as well as polycyclic aromatic hydrocarbons such as benzopyrene, a carcinogenic compound.
In recent years, the obvious increase in the prevalence of breast cancer is closely related to the improvement of living standards and changes in diet and nutritional structure. Overeating and overweight will also increase the risk of breast cancer, especially after menopause. Obese patients should temporarily quit the itch of "food", do not blindly supplement nutrition and control their weight. Because too much fat in the human body can be converted into estrogen-like, which stimulates breast tissue proliferation. In addition, a large intake of fat will also lead to a decline in the body's immune function, thus giving cancer an opportunity.
A reasonable diet and lifestyle can prevent cancer.
1, Reasonable arrangement of diet: Professor Zhang, Secretary-General of China Anti-Cancer Association, suggested choosing a diet based on plant food, including all kinds of vegetables, fruits, beans and coarse grains. Plant foods, such as vegetables, fruits, cereals and beans, are the main foods in daily diet. These foods can help prevent cancer, because they contain the most basic nutrients and other important substances, which can help the body eliminate carcinogens. When eating, look at your food and consider balancing the various foods you eat. Plant food should account for more than two thirds of the diet.
2. Eat more fruits and vegetables: Professor Zhang said that eating more fruits and vegetables can prevent many cancers, especially oral cancer, nasopharyngeal cancer, esophageal cancer, lung cancer, gastric cancer, colon cancer and rectal cancer, as well as liver cancer, ovarian cancer, endometrial cancer, cervical cancer, prostate cancer, thyroid cancer and kidney cancer.
The protective effect of vegetables and fruits is produced by the interaction between vitamins, minerals, fibers and phytochemicals. Green leafy vegetables, carrots, potatoes and citrus fruits have the strongest preventive effect. The diversity of vegetables and fruits is the key. It is important to eat more than five kinds of vegetables and fruits every day, and stick to it all the year round, so as to have the effect of continuous cancer prevention.
3, limited drinking: drinking will increase the risk of cancer in humans, especially oral cancer, laryngeal cancer, esophageal cancer, liver cancer, colon cancer, rectal cancer and breast cancer. If drinking and smoking work together, the risk of these cancers is greater.
Alcohol is not an essential substance for the body, so drinking is not recommended. However, considering that moderate drinking can relax muscles and promote blood circulation, which may have a preventive effect on cardiovascular diseases, it is suggested that if drinking alcohol, adult men should drink no more than 2 cups a day and adult women should drink no more than 1 cup a day.
4. Eat less salt: A high-salt diet will increase your risk of stomach cancer. People in China generally eat too much salt, which is not good for their health. It is very important to reduce the intake of salt. Therefore, it is necessary to limit the intake of pickled food and control the use of edible salt and seasoning salt.
Under normal circumstances, only 0.5 grams of sodium (about 1.3 grams of salt) is needed every day. At present, the daily average salt consumption of Beijing residents alone is as high as16g. The World Health Organization suggests that each person's daily salt intake should be less than 6 grams, which is equivalent to eating only one teaspoon of salt every day.
5. Refuse to burn food: Professor Zhang told everyone not to burn meat and fish when cooking, because baking food with an open flame will produce carcinogenic compounds on the surface of food. Eating barbecue and grilled fish often increases the risk of gastric cancer. In addition, frying and grilled fish will increase the risk of colon and rectal cancer. It has been proved that the gravy cooked at high temperature has carcinogens. Smoked food has a similar problem, because food will produce nitrite in the process of smoking and baking charcoal, which will be converted into carcinogens in the stomach.
6, a variety of methods to minimize carcinogens in food, try to reduce the consumption of smoked, roasted, fried meat. Avoid burning food when cooking. If it is burnt, remove the burnt part before eating. Many foods, including poultry, fish and vegetables, can be cooked and steamed. If you like barbecue, you can try to mix meat with seasonings and wrap it with aluminum foil before barbecue to avoid direct contact with naked flames, so that you can enjoy the picnic and reduce the risk of health damage. Cooking, steaming and frying food is better than baking, frying and smoking food.
Experts remind that many cancers have no symptoms in the early stage. For example, patients with liver cancer will only feel a little weak, while patients with gastric cancer have no obvious feeling. Only some patients with cardiac cancer will have slight dysphagia, but it is often ignored. Many cancer patients think it's too late. To stay away from the threat of cancer, prevention is the first.
Diet to prevent cancer 14 method
Cancer is the biggest enemy of human health at present. About 6 million people worldwide die of cancer every year, of which about 6,543.8+3,000 people in China die of cancer. However, cancer can be controlled. The World Cancer Research Foundation has devoted itself to the basic, clinical and anti-cancer research of cancer for many years, summed up the research results in the field of cancer in various countries in the world, and put forward 14 suggestions on preventing cancer from diet and health with broad scientific basis. Excerpts are as follows:
Suggestion 1: Arrange your diet reasonably. Plant foods, such as vegetables, fruits, cereals and beans, should account for more than 2/3 in the daily diet.
Recommendation 2: Control your weight and avoid being too light or too heavy. Weight gain in adulthood should not exceed 5 kg. Measured by body mass index (BMI) formula. (see formula)
Weight (kg)
Body mass index = ————————————
Height (m) × height (m)
Body mass index is less than 20 years old, and the weight is light; Body mass index is 20 ~ 25, which is the ideal weight; Body mass index 25 ~ 30, slightly overweight; Body mass index greater than 30, seriously overweight.
Recommendation 3: Stick to physical exercise. If there is little or only light activity at work, you should have a brisk walk or similar exercise of about 1 hour every day. At least 1 hour strenuous activity of sweating should be carried out every week.
Recommendation 4: Eat more fruits and vegetables. You should eat 400 ~ 800 grams of fruits and vegetables every day. Green leafy vegetables, carrots, potatoes and citrus fruits have the strongest anti-cancer effects. Eat more than five kinds of fruits and vegetables every day, and stick to it all the year round to have a lasting anti-cancer effect.
Recommendation 5: Eat 600 ~ 800g of various cereals, beans and plant roots every day, and the less processed food, the better. Eat less refined sugar.
Recommendation 6: Do not advocate drinking. Even if you want to drink, men should not drink more than two cups a day, and women should not drink more than one cup a day.
Recommendation 7: Eat no more than 90g of red meat (i.e. cattle, sheep and pork) every day. It's better to eat fish and poultry than red meat.
Recommendation 8: Eat less high-fat food, especially animal fat. Select the appropriate vegetable oil and control the dosage.
Recommendation 9: Eat less salt and less pickled food. The daily consumption of salt should be less than 6 grams (about one teaspoon).
Suggestion 10: Don't eat food that has been stored at room temperature for too long and may be contaminated by mycotoxin.
Suggestion 1 1: Preserve perishable food by cold storage or other suitable methods.
Recommendation 12: The levels of additives, pollutants and residues in food are lower than the national limit, which is safe, but improper use or misuse may affect health.
Suggestion 13: Don't eat burnt food, and don't eat fish and meat or bacon barbecued directly on the fire. Bacon can only be eaten occasionally.
Recommendation 14: For people who basically follow the above recommendations, nutritional supplements are generally unnecessary, and nutritional supplements may not help reduce the risk of cancer.