1.Diversification of food: wide recipes can not only meet the various nutrients needed by the body, but also inhibit harmful carcinogenic substances.
2.Drink alcoholic beverages in moderation: Drinking more alcohol is harmful to health, and cancers of the mouth, throat, esophagus and liver are related to excessive drinking. Those who drink a lot and smoke at the same time have a greater risk of cancer.
3. Avoid excessive cholesterol intake: A low-fat diet can reduce the risk of breast, prostate, colon and rectal cancers.
4.Eat foods containing enough starch and fiber: You should eat more fruits, vegetables, dried beans, whole grains, beans and their products. To increase the intake of starch and fiber, which can reduce colon and rectal cancer.
5. Maintain balanced nutrition and ideal weight. Avoid eating too much sugar.
14 ways to prevent cancer by diet
Cancer is the biggest enemy of human health nowadays. Every year, about 6 million people around the world are killed by cancer, among which about 1.3 million people die from cancer in China. However, cancer can be controlled. The World Cancer Research Fund (WCRF) has devoted itself to basic, clinical and preventive research on cancer for many years, summarized the research results in the field of cancer worldwide, and put forward 14 recommendations with extensive scientific basis for cancer prevention in terms of diet and health. They are excerpted below.
Recommendation 1: Organize your diet wisely. Plant foods, such as vegetables, fruits, cereals and legumes, should account for at least 2/3 of the daily diet.
Recommendation 2: Control weight to avoid being too light or too heavy. Weight gain should not exceed 5 kg in adulthood.
Recommendation 3: Adhere to physical exercise. If there is little activity or only light activity at work, there should be about 1 hour of brisk walking or similar exercise per day. There should also be at least 1 hour of sweaty strenuous activity per week.
Recommendation 4: Eat more vegetables and fruits. You should eat 400 to 800 grams of fruits and vegetables every day, with green leafy vegetables, carrots, potatoes and citrus fruits having the strongest cancer prevention effect. You should eat more than five kinds of fruits and vegetables every day and persist in them all year round to have sustained cancer prevention effect.
Recommendation 5: Eat 600 to 800 grams of various grains, legumes and plant-based roots every day, the less processed the food, the better. Eat less refined sugar.
Recommendation 6: Do not advocate drinking alcohol. Even if you want to drink, men should not exceed two glasses a day, and women should not exceed one glass a day.
Recommendation 7: You should not eat more than 90 grams of red meat (i.e. beef, lamb, pork) per day. It is better to eat fish and poultry to replace red meat.
Recommendation eight: Eat less high-fat foods, especially animal fats. Choose appropriate vegetable oils and moderate the amount.
Recommendation 9: Eat less salt and less pickled foods. The daily consumption of salt should be less than 6 grams (about one teaspoon).
Recommendation 10: Do not consume food that has been stored at room temperature for too long and may be contaminated with fungal toxins.
Recommendation 11: Preserve perishable foods by refrigeration or other suitable methods.
Recommendation 12: The level of additives, contaminants and residues in food is below the national limit is safe, but indiscriminate or improper use may affect health.
Recommendation 13: Do not eat burnt food, fish and meat grilled directly on the fire or cured meat, and bacon should be consumed only occasionally.
Recommendation 14: For people whose diet basically follows the above recommendations, it is generally not necessary to consume nutritional supplements, which may not be helpful in reducing the risk of cancer.