From the diet and living habits to reduce cancer rate

Many studies have reported that about 1 / 3 of cancer cases related to smoking, the other 1 / 3 of cancer cases are related to diet. Especially high-fat, low-fiber American food, the increased risk of cancer in many. Today, many health agencies appealed to the public, from the change in diet and living habits to reduce cancer rates. 

 American Institute for Cancer Research, AICR  in the Analysis of Global 4500 were related to diet and cancer research report in 1997 published a report "Food, Nutrition, and Prevention of Cancer: A Global Perspective "(food, nutrition, and cancer prevention comprehensive concept). This report summarizes the seven dietary guidelines for today's scientific community to reduce cancer rate the best proposal. 

 1. Select a variety of plant food diet Choose a diet rich in a variety of plant-based foods. 

 Vegetables, fruits, whole grains, and beans contain natural ingredients can help the body eliminate carcinogens before they lead to cancer. Scientists have repeatedly proved that these foods are rich in vitamins, minerals, and other useful natural compounds, in addition to cancer, they can even make the process of the formation of cancer Rotary. Eat more grains to increase fiber intake of grains and the promotion of Tongbian can prevent colorectal cancer. Eat less red meat, high-animal fat food, barbecue fried salted meat and refined foods, as animal fat and anti-corrosion additives easy to raise the chances of cancer. 

 2.to eat more vegetables, fruit Eat plenty of vegetables and fruits. 

more consumption of vegetables and fruits can prevent colorectal cancer, stomach, esophagus, lung, and pharynx cancer. At the same time may also be the prevention of breast cancer, bladder cancer, pancreatic cancer, and larynx. Apart from these fruits and vegetables rich in vitamins, minerals, they more possession of many natural plant compounds phytochemicals. Many experts study revealed that consumption of multiple colors, different types of fruits and vegetables help reduce the incidence of cancer, because these fruits and vegetables contained in the plant compounds that can protect human cells from injury, in addition to promoting the immune system to exclude the body of toxins. These natural compounds in the human body through the complex to anti-cancer effect. With "Su-type Gardn" (Carotenoids) more (for example: deep orange-red, yellow, red, green) of vegetables and fruits have antioxidant (anti-oxidation) role, can protect normal cells. Scientists believe that the amount of daily consumption of five or more different types of vegetables and fruits, allowing your body to maintain a safe and effective composition of natural compounds. 

 A weight of 

 (1) of the phyllodes is a cup of green vegetables (such as the size of a baseball), 

 (2) cooked vegetables is half a cup (for example, half the size of baseball), 

 (3) raw or cooked fruit is half a cup, 

 (4) dry fruit is 1 / 4 cup (for example, the size of a golf), 

 (5) 100% pure fruit juice is 3 / 4 cup.

3. To maintain a healthy weight and physical activity Maintain a healthy weight and be physically active. 

 In addition to obesity and overweight easily lead to heart disease, stroke, diabetes, high blood pressure ... and other diseases, the most recent studies have shown that obesity also increased colorectal cancer and postmenopausal women have breast cancer, at the same time easily lead to pancreatic cancer, kidney cancer, prostate cancer, endometrial cancer. Therefore, the fixed physical activity to eating too many calories consumed, and maintain appropriate body weight, and promote the function of the body to play a sound effect. Some health agencies recommended that at least five days a week for more than 30 minutes a day of moderate exercise (such as: fast walk, cycling, aerobics, finishing the courtyard), in addition to at least once a week for more than 60 minutes of intense sports (such as: climbing, hiking, playing, swimming, jogging). In addition, food intake must be controlled, not the amount eaten. But also selective food, eat less high-fat and high-calorie junk food. 

 4. If you drink, it is necessary to appropriately Drink alcohol only in moderation, if at all. 

 Small amount of alcohol can prevent heart disease, but if you do not have the habit of drinking, you can choose other ways to prevent heart disease and do not start drinking. Excessive drinking will be easy for the oral cavity, pharynx cancer, larynx, esophagus, and liver cancer, but also may increase colorectal cancer and breast cancer. Women should not drink more than one weight per day, men should not drink more than 2 weight per day. A weight is 12oz of beer, or 5oz of wine or spirits 1.5oz. 

 5. To choose low-fat food Select foods low in fat and salt. 

 High-fat diet may easily lead to lung cancer, colorectal cancer, breast cancer, endometrial cancer and prostate cancer. To avoid the fat, including saturated fat saturated fats (for example: animal fat animal fats) and conversion of fat trans-fats (for example: processing hydrogenated vegetable oil partially hydrogenated oils). AICR recommends a reduction of the above fat intake, but the right amount of intake of monounsaturated fatty monounsaturated fats (for example: olive oil olive oil, mustard seed oil canola oil). Salted foods easily lead to stomach cancer, it would be inappropriate to eat. 

 6. Pay attention to food storage and cooking safety Prepare and store food safely. 

 Under the high temperature flame barbecue meat easily formed on the surface of meat carcinogenic HCAs (heterocyclic amines irregular polycyclic aromatic amines). At the same time, animal drop in smoking in the flame easy to form carcinogenic PAHs (polycyclic aromatic hydrocarbons polycyclic aromatic hydrocarbons). Therefore, eat barbecue meat easier to increase the gastric cancer, colorectal cancer rates. When cooking meat, they are advised to use other non-direct contact with high-temperature flame of the methods (for example: stewed, boiled, fried), first remove excess , or in the upper grill flame direct contact with aluminum foil to avoid meat. Salted, smoked, plus denitrification of foods such as ham, sausage, bacon, etc., all contain cancer-causing additives, it is to eat better. When fried things also to avoid. Do not eat moldy food. 

 7. Quitting and disable any tobacco product Do not use tobacco in any form. 

 According to statistics, 1 / 3 of cancer cases are caused by the use of tobacco products. The use of tobacco products is the main reason causing lung cancer, but also easily lead to oral cancer, larynx, pancreas cancer, kidney cancer, bladder cancer. Therefore, to quit smoking is to avoid these cancers, one of the most effective way. Some government agencies to provide smoking cessation plan to people who want to quit smoking. If you smoke or use any tobacco product, in order to yourself and those who live together with your family, the good health of my colleagues to quit smoking as soon as possible.