Recently, with the improvement of people’s material living standard, coupled with our unscientific dietary structure and eating habits, the incidence of colorectal cancer has been increasing year by year. Therefore, in order to prevent the occurrence of colorectal cancer, it is very necessary to adjust the diet structure correctly.
I. Maintaining ideal weight: the key to prevent colorectal cancer
Everyone has his or her ideal weight, but not everyone can reach and maintain his or her ideal weight. Research shows that overweight and obesity are the “foundation” of many diseases, including colorectal cancer. Therefore, the first step in preventing colorectal cancer is to achieve and maintain your ideal weight.
Recommendations.
1. Avoid excessive intake of high sugar and high fat foods, such as cream cakes, chocolates, fried foods, desserts, sweet drinks, etc;
2, avoid drinking too much alcohol, especially to avoid drinking strong alcohol;
3, maintain a moderate amount of daily physical activity.
Animal fat: the “culprit” of colorectal cancer
High animal fat diet is a high risk factor for colorectal cancer. The reasons may include
1. Many carcinogenic substances are fat-soluble, i.e. dissolved in fat. Therefore, the more animal fat is consumed in the diet, the greater the risk of dissolving and absorbing carcinogenic substances;
2. A high-fat diet can increase the secretion of bile acids in the intestine, which is potentially stimulating and damaging to the intestinal mucosa. If in such irritation and damage for a long time, it may induce the production of tumor cells and lead to colorectal cancer.
Suggestions.
1. Eat less or no food rich in saturated fat and cholesterol, including: oil, fatty meat, animal offal, fish roe, squid, cuttlefish, egg yolk, as well as palm oil and coconut oil, etc.;
2, vegetable oil (including peanut oil, soybean oil, canola oil, etc.) is limited to about 20 to 30 grams per person per day (about 2 to 3 tablespoons);
3, do not eat or eat less fried, fried food;
4, moderate consumption of foods containing monounsaturated fatty acids, such as olive oil, tuna, etc.;
5, in the cooking process, avoid excessive heating of animal foods and vegetable oils (including cooking temperature is too high and heating time is too long).
Dietary fiber: a living force in the prevention of colorectal cancer
Dietary fiber refers to those components of plants that cannot be hydrolyzed by digestive enzymes in the human small intestine and enter the large intestine directly.
Numerous evidence shows that increasing the intake of dietary fiber can significantly reduce the incidence of colorectal cancer. The reason for this may be that dietary fiber has strong water absorption, which can increase the volume of stool and make it form and facilitate defecation. This can shorten the residence time of feces in the intestine, reduce the contact between carcinogenic substances and intestinal wall, and reduce the concentration of carcinogenic substances in the intestine, thus reducing the risk of colorectal cancer. In addition, some studies have shown that increasing the intake of soluble dietary fiber may also reduce the absorption of animal fats and cholesterol, which also reduces the chance of developing colorectal cancer to a certain extent.
Recommendations.
1.Supplement 30 grams of dietary fiber daily;
2.Eat more foods rich in dietary fiber: konjac, soybean and its products, fresh vegetables and fruits, algae, etc;
3, under the premise of maintaining the same amount of staple foods, replace fine grains with some coarse grains.
Fourth, vitamins and trace elements: the role should not be underestimated
Vitamins and trace elements are essential nutrients to maintain normal life activities. Although, compared with fats, proteins and sugars, they are needed in smaller quantities and cannot produce heat themselves, their role in disease prevention and treatment cannot be underestimated. Numerous scientific studies have shown the potential role of vitamin A, vitamin C, vitamin E, beta-carotene, and the trace element selenium in the prevention of malignant tumors.
Suggestions.
1. Pay attention to supplementing fresh vegetables and fruits for carotene and vitamin C;
2. Take walnuts, peanuts, dairy products, lean meat, seafood, etc. in appropriate amounts to supplement vitamin E;
3, pay attention to the intake of malt, fish, mushrooms and other foods rich in trace elements of selenium;
4, if for various reasons, it is difficult to ensure the intake of the above foods, you can supplement the vitamin and mineral combination in appropriate amounts.
Eating less fatty foods, increasing the intake of dietary fiber and vitamins, eating more fresh fruits and vegetables, eating less spicy and stimulating foods, and effectively controlling the body mass while increasing the amount of exercise can all reduce the incidence of colorectal cancer.