Although it plays an important role in digesting food, the function of the colon is to absorb water from food, and the colon sucks water back into your body system to keep your water. The colon also stores and helps to remove wastes from the body, so there is every reason to look for these foods to clean your colon. Just as food choices affect the heart, brain and muscles, they also affect the colon. For the health of your colon, you need to have a scientific and reasonable diet. Around the world, colon cancer is on the rise among young people. Although experts have not given the exact reason, the environment, including the deterioration of diet, is the driving force. Therefore, the following dietary patterns can be used for reference as a way to protect colon health.
1, eat more vegetables and brown rice
We should choose more natural healthy foods close to nature. For example, low-processed whole grains such as brown rice, oats and quinoa. These ingredients contain dietary fiber to help clean the colon. Eating three servings a day can reduce the risk of colorectal cancer by 17%.
2. Increase the intake of beans and lentils.
Leguminous plants such as beans and lentils are rich in dietary fiber. People who get the most dietary fiber from legumes and vegetables have a lower incidence of colon polyps than those who eat the least. The principle is that these leguminous plants contain anti-cancer phytochemicals.
3. Add some exotic seeds
Eating only two teaspoons of exotic seeds can provide you with 10g dietary fiber, which is 40% of the daily necessary amount of human body. The recommended daily intake of dietary fiber is 25-35g. Its function is to help feces move in the colon and expel toxic chemicals and cholesterol and other substances from the body. In addition, the nutrients in the diet will also affect the colon at the cellular level to prevent the occurrence of diseases.
4. Eat more broccoli, cauliflower and cabbage.
Some of the best sources of dietary fiber are vegetables. A study found that eating a portion of cooked green vegetables can reduce the risk of colon cancer by 24% compared with less than this amount. Considering that it is not practical to track the accurate intake of cellulose, it is simply to ensure that two-thirds of the food on the plate is broccoli, cauliflower and cabbage.
5. Eat more salmon, sardines and trout.
For patients with colorectal cancer, increasing the intake of fatty fish rich in omega-3 fatty acids such as salmon, sardines and trout can reduce the risk of death compared with those who never eat such fish. The reason is that omega-3 fatty acids can prevent the growth of cancer cells and even accelerate the death of colon cancer cells.
Step 6 add some walnuts
Walnut can not only provide dietary fiber, but also contain omega-3 fatty acids in the form of linolenic acid. Therefore, medical professionals suggest that walnuts should be added to foods that clean the colon. Studies on animals show that eating walnuts can cultivate a healthier colon environment and reduce the growth of carcinogenic colon tumors.
7. Yogurt is indispensable
Fermented dairy products such as yogurt contain probiotics beneficial to the intestines. Drinking more yogurt can reduce the risk of colorectal cancer by 38%. Not only that, probiotics can also help reduce some flatulence caused by eating beans and cauliflower.
8. Eat less of these foods.
Reducing the intake of certain foods can also help protect the colon, such as avoiding processed meat. The World Health Organization lists it as a carcinogen. In addition, the intake of red meat should be restricted. If you want to eat protein, you can choose poultry and fish. You should also reduce your alcohol intake and control it to one glass a day.
9. take some supplements
Doctors know how difficult it is to get the most fiber from food. So you can take dietary fiber supplements properly, but don't expect fiber supplements to completely make up for bad diet. You should also ensure the intake of vegetables, whole grains and beans.
10, step by step
If you have decided to eat more dietary fiber, you should do it step by step. The decomposition of food in the colon will produce bacteria and release gas, which will make people feel uncomfortable, abdominal distension and frequent intestinal peristalsis. This experience will make people completely give up healthy choices. We might as well add 65,438+0 high-fiber meals in the first week, one vegetable per day and two meals in the second week. If you are taking supplements, start with 1 teaspoon per day, increase it to 2 teaspoons per day after two weeks, and then supplement it according to all recommended amounts after one month. Hang in there, intestines will thank you.