There are three “mouths” in the word “cancer”, which shows how close the relationship between diet and cancer is. The World Cancer Research Fund has clearly pointed out that 1/3 of the annual deaths due to cancer are related to poor dietary habits, and more than 30 types of cancer are caused by this. Zhao Lin, a researcher at the PLA General Hospital and the chief expert of health education of the Ministry of Health, pointed out that cancers most affected by dietary factors include two categories: one is digestive system cancers, including esophageal, stomach and intestinal cancers; and the other is cancers related to hormone levels, such as breast cancer, endometrial cancer, ovarian cancer and prostate cancer. “It can be said that by keeping your mouth shut and keeping a good diet, you can simply and effectively prevent cancer and reduce the risk of cancer by 40 percent.” In this issue of Life Times, the reporter interviewed several experts and summarized the three major principles of dietary cancer prevention. What to eat: the principle of “four more and three less” “A balanced diet is the foundation of a cancer prevention diet.” Xun Xiaolin, a senior nutritionist at the Beijing Military Region General Hospital, said that although living conditions are better, but you can’t eat what you want to eat, and the current reasonable diet structure advocated is “two high and one low”: high vitamins, high fiber, low fat. Vitamins mainly from fresh fruits and vegetables, fiber exists in fruits and vegetables and coarse grains, control of fat need to eat less pork, beef, sheep and other red meat, chicken, fish and other white meat instead. On this basis, but also try to ensure dietary diversity, the easiest way is to count the colors, a day to eat enough 5 to 7 colors of food is best. White food represented by onion, garlic, cabbage, cauliflower has good anti-cancer effect; pay attention to coarse and fine collocation, millet, corn, oats, etc. to eat, 100 grams per day is appropriate. There are more than one hundred kinds of common anti-cancer food, mainly divided into four categories. “Properly eating more anti-cancer foods can be the icing on the cake.” Ma Guansheng, deputy director of the Chinese Center for Disease Control and Prevention’s Institute of Nutrition and Food Safety, told reporters. Fresh fruits and vegetables The antioxidants, carotenoids, vitamin C, flavonoids and other active ingredients contained therein have anti-cancer effects. China’s famous health education experts, Fudan University Affiliated Zhongshan Hospital Chief Physician Yang Binghui on the anti-cancer effect of fruits and vegetables is full of praise: “each person’s daily intake of vegetables from 50 grams to 300 grams, the risk of gastric cancer can be reduced by 50%.” Asparagus, cabbage, tomatoes, sweet potatoes, konjac, kiwi, radish, carrots are good anti-cancer food. Soy products Tofu and soy milk are rich in soy isoflavones, and eating some soy products regularly can reduce the risk of breast, colon and prostate cancer. Mushrooms. About 96% of mushrooms have anti-cancer effects, such as mushrooms, shiitake mushrooms, enoki mushrooms and fungus, which are rich in polysaccharides, which can enhance the body’s immunity and prevent stomach and lung cancers. At present, shiitake mushroom polysaccharide has been used as an anti-cancer drug in the treatment of tumor patients. Green Tea Green tea is rich in tea polyphenols, which can combine with carcinogens to break them down and inhibit the growth of cancer cells. Getting into the habit of drinking two to three cups of green tea a day can prevent stomach, liver and lung cancers, but care must be taken that the tea is not too strong. “On the contrary, some foods are not good for cancer prevention and should be eaten sparingly.” Ma Guansheng pointed out that the China Cancer Foundation has issued 10 recommendations for cancer prevention, in which three types of food are listed as forbidden areas of cancer prevention diet. High-energy foods lead to obesity Foreign fast food, sugar drinks, etc. are typical small but high-calorie foods, which can easily induce obesity if you don’t pay attention to exercise after eating them. Clinical studies show that 33% of cancer occurs in obese people. In this regard, academician of the Chinese Academy of Engineering, Chinese Center for Disease Control and Prevention of Nutrition and Food Safety researcher Chen Junshi said figuratively, “People’s waist circumference increases by 1 inch for every increase in the risk of getting cancer will increase more than 8 times.” Processed meat products induce cancer in the digestive system. Salted fish, ham, sausages and other foods often contain high levels of nitrites, which enter the body and react with proteins under the action of gastric acid to produce the carcinogen nitrosamine, thus increasing the risk of esophageal, stomach, liver and colorectal cancers. Excessive drinking and liver cancer are closely related. The Chinese Cancer Foundation suggests that men should drink no more than 20-30 grams of alcohol per day, and women no more than 10-15 grams. If you drink too much alcohol for a long time, it will lead to alcoholic liver and cirrhosis, after which liver cancer will come to you.