When people hear the word "cancer" in any context, most of them feel a pang of fear. In today's world, where cancer is becoming increasingly common, everyone hates the consequences of this disease, but many do not realize that it takes time for cancer to develop. According to statistics, it takes an average of over 30 years for a mutated cell to grow into a malignant tumor. Perhaps, without realizing it, one of your small daily habits is promoting the formation of cancer cells.
Professor Yumin He, a professor and doctoral supervisor at Shanghai University of Traditional Chinese Medicine, suggests that there are six keywords to remember for cancer prevention: "coarse, light, diverse, less, rotten, and vegetarian." By starting with small habits, you may be able to truly prevent "cancer from entering through the mouth."
Coarse: Eat more coarse grains, miscellaneous grains, and foods high in dietary fiber
The lack of dietary fiber in food is one of the major reasons for the increasing incidence of cancer in recent years. Dietary fiber has the function of "cleansing the intestines" by promoting intestinal peristalsis, reducing the time it takes for intestinal contents to pass through, and reducing the possibility of carcinogens being absorbed by the body. It is especially effective in preventing colon cancer. Coarse grains also contain rich trace elements such as calcium, magnesium, and selenium, among other vitamins. Selenium is an anti-cancer substance that can bind to various carcinogens in the body and excrete them through the digestive tract.
To eat "coarse" food, consider the following:
1. It is best to have it for dinner: For normal individuals, it is recommended to eat coarse grains every two days. Individuals with certain health conditions can eat them twice a day.
2. Coarse and fine grains complement each other: Studies have shown that a dietary ratio of 6 parts coarse grains to 4 parts fine grains is most suitable. From a nutritional standpoint, it is better to mix corn, millet, and soybeans in a ratio of 1:1:2 rather than consuming them separately. Meat and eggs are the best companions for coarse grains as they provide complementary nutrition.
3. Avoid overcooking coarse grains: Regardless of the type of coarse grain, it is best to cook them with minimal oil and salt. For example, millet, oats, and barley are suitable for making porridge.
Light: Low-fat, light, and low-salt diet
It is recommended to consume less high-fat and animal protein foods and opt for natural, light fruits and vegetables. Proper control of salt intake is also important. The National Academy of Sciences in the United States reported that among all dietary components, fat has the closest relationship with cancer, especially breast cancer, colon cancer, and prostate cancer.
There are techniques to consume less fat, such as choosing low-fat or skim milk, replacing some meat with soy products, removing the oil-fried coating on meat and fatty outer layer, scraping off the cream from cakes, and using steaming, boiling, roasting, and braising instead of frying.
The World Cancer Research Fund has issued advice on cancer prevention, and the recommendation of "eating more vegetables and less meat" has been widely accepted by cancer prevention experts. They suggest that for meat lovers, the weekly intake of red meat should be less than 500 grams, and processed meat products should be consumed as little as possible. Consumption of white meat is best limited to 50-100 grams per day, with 2-4 times a week being the ideal frequency.
In addition, excessive consumption of salt and salt-preserved foods may increase the risk of stomach cancer. It is best to limit daily salt intake to no more than 5 grams per person. Be especially careful of "hidden salt" around you. For example, potato chips and instant noodles have the highest salt content among supermarket foods. When eating out, be cautious of dishes with high salt content, especially dishes popular among northerners such as braised dishes, stews, and duck soup.
Vegetarian: Eat more fresh vegetables and fruits
It has been proven that consuming an adequate amount of fiber from fruits and vegetables can prevent colon cancer and reduce the incidence of breast cancer, esophageal cancer, and other types of cancer.
Dr. Rachel Thompson, Science Program Manager at the World Cancer Research Fund, recommends several vegetables and fruits that are most effective in cancer prevention. Tomatoes, for example, can reduce the risk of prostate cancer. Broccoli, cabbage, and bean sprouts can reduce the risk of digestive system cancers. Strawberries, onions, and garlic all contain components that inhibit tumor growth.
The U.S. Department of Agriculture, the American Cancer Society, and the National Cancer Institute jointly recommend that children under the age of 6 should consume 5 servings of fresh vegetables and fruits daily (1 serving of vegetables is about 100 grams, and fruits are about 150 grams). Children and women between the ages of 6 and 13 should consume 7 servings of vegetables and fruits daily, while adolescents over the age of 13 and adult men should consume 9 servings daily.
Diverse: Include a variety of foods in your diet
In fact, preventing tumors does not require any magic potions or expensive medicinal herbs. The key is to have a balanced diet, not be picky, and have a mix of meat and vegetables, avoiding overly dry or excessively cold foods. As long as the combination is good, colorful foods such as red, yellow, white, green, and black can all be "anti-cancer drugs."
The American Cancer Research Association has stated that no single food can protect people from getting cancer. Although many studies have shown that certain components found in plant-based foods, such as vitamins, minerals, and polyphenols and flavonoids, have certain anti-cancer effects, it is not recommended to focus on any specific anti-cancer food. Instead, it is advised that more than two-thirds of the diet should come from vegetables, fruits, whole grains, and legumes.
Less: Food intake should be moderate
The total amount of food intake and the intake of sugar, protein, and fat should be moderate. A study conducted in Tokyo, Japan, found that overeating increases the risk of cancer. The researchers found that compared to those who "eat until full" or "basically eat until 80% full," the former had a higher probability of developing cancer. If overeating is accompanied by excessive alcohol consumption and smoking, it further exacerbates the risk of digestive system tumors such as esophageal cancer, stomach cancer, and pancreatic cancer.
To eat until 80% full, try the following tricks: start eating when you feel slightly hungry and eat at fixed times to avoid eating too much too quickly when extremely hungry. Ensure at least 20 minutes for each meal, as it takes that long for the brain to receive the signal of being full. Use a small spoon instead of chopsticks, chew each bite of food more than 30 times to slow down the pace of eating. Eat more high-fiber foods that increase satiety, such as legumes and konjac. Serve smaller portions each time or use shallow dishes and transparent tableware.
Rotten: Cook food thoroughly
Except for fresh fruits and vegetables, other foods should be cooked thoroughly. A study in Italy found that carotenoids, lycopene, and lutein are not afraid of cooking. On the contrary, cooking them can better protect the body from cancer cells, compared to eating them raw. This is especially true for carotenoid-rich foods like carrots, tomatoes, broccoli, and cruciferous vegetables.
Sue Sutton, from the UK Food Research Centre, said, "Only about 3% to 4% of carotenoids are absorbed from raw carrots. After cooking or grinding them, the absorption of carotenoids can increase four to five times. Cooking helps dissolve them." For example, heating broccoli to 60 degrees is ideal for maximizing its anti-cancer activity and reducing the risk of esophageal cancer, stomach cancer, lung cancer, gallbladder cancer, and skin cancer.
To eat vegetables, it is best to follow these guidelines:
1. Eat tender and crispy vegetables raw
Vegetables with a tender and crispy texture are best eaten raw, but be sure to chew them thoroughly to allow the anti-cancer substances to be fully released.
2. Heat them slightly for better absorption
Heating dark green and orange vegetables a little can facilitate the absorption of carotenoids. This is especially true for vegetables with a firmer texture, as their nutritional and health components are difficult to release when consumed raw.
3. Avoid soaking for too long to prevent cell damage
Do not soak vegetables for too long during washing to avoid cell damage.
4. Short cooking time to preserve tenderness and crispness
Cook immediately after cutting. When cooking, choose methods that involve short cooking times and serve immediately after blanching to maintain the crispness of the vegetables.
5. Steam or stir-fry to preserve anti-cancer substances
Steaming and stir-frying have high heat transfer efficiency and do not cause loss of bioactive substances in water, preserving more anti-cancer compounds compared to boiling.
