10 Principles of Eating Far from Cancer

It can be said that most people talk about cancerous discoloration, and they also respect cancer patients. In fact, more than 90% of cancers are caused by the external environment. Epidemiological studies have found that about 40% of cancer patients are related to factors such as eating habits, food processing, and cooking methods. 30% of cancers are related to lifestyle habits, especially smoking and drinking. As long as we diet properly and maintain a good lifestyle, many cancers can be prevented. Here are 10 diet rules for cancer prevention.

Principle One: Food Diversification

Attention should be paid to the diversification of foods, mainly plant foods, which should account for more than two-thirds of each meal. Plant-based diets should include fresh vegetables, fruits, beans, and whole grains.

Principle 2: Controlling body weight

To avoid being overweight or too light, adults should limit weight gain by no more than 5kg. Overweight or overweight can easily lead to increased risk of endometrial cancer, kidney cancer, and colorectal cancer.

Principle 3: Do not eat charred food

When roasting fish and grilled meat, avoid gravy. Fish, meat and bacon grilled directly on the fire can only be consumed occasionally. It's best to cook, steam, and fry food.

Principle 4: Eat more starchy foods

Eat 600-800 g of various kinds of grains, legumes and plant rhizomes every day. Processing as little as possible is better. To limit the intake of refined sugar. Starch in food has a role in preventing colon cancer and rectal cancer, and a high-fiber diet may prevent the occurrence of colon cancer, rectal cancer, breast cancer, and pancreatic cancer.

Principle 5: Eat more fruits and vegetables

Adherence to eating 400-800 g of various vegetables and fruits every day can reduce the risk of cancer by 20% and eat 5 or more vegetables and fruits a day.

Principle 6: Not advocating drinking

If you drink no more than one cup per day (equivalent to 250 ml beer, 100 ml red wine, or 25 ml white wine), regular alcohol consumption can increase the risk of oral cancer, throat cancer, and esophageal cancer.

Principle 7: Reduce Red Meat Intake

Should be less than 90 g per day, preferably using fish and poultry instead of red meat. Red meat increases the risk of developing colon and rectal cancer. At the same time to limit the high-fat diet, especially the intake of animal fat, should choose the appropriate vegetable oil (such as olive oil, etc.).

Principle 8: Limit Salt and Seasoning

Limiting the intake of preserved foods and controlling the use of salt and spices, high-salt diets increase the prevalence of gastric cancer. The World Health Organization recommends that the salt intake per person per day should be less than 6 g.

Principle 9: Do not eat foods that have been kept for too long

Do not eat food that has been stored at room temperature for too long and may be contaminated with mycotoxins.

Principle 10: Adhere to proper exercise

Every day should insist on exercise 40-60 minutes, brisk walking or similar intensity exercises.

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