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Ruan Guangfeng
Recently, the International Agency for Research on Cancer (IARC) released the latest global cancer data: in 2020, it is predicted that the number of new cancers in the world will total 19.
29 million
.
Among them, China has become the country with the largest number of new cancers in the world, accounting for 23.
7%
.
29 million
.
Among them, China has become the country with the largest number of new cancers in the world, accounting for 23.
7%
.
On the same day, singer Zhao Yingjun died of cancer treatment ineffective at the age of 43
.
Everyone can't help but wonder why cancer is becoming more and more common! They also hope to better prevent cancer
.
.
Everyone can't help but wonder why cancer is becoming more and more common! They also hope to better prevent cancer
.
On the Internet, a variety of anti-cancer recipes can be seen everywhere, such as eating garlic to fight cancer, eating tomato to fight cancer, eating fungus to fight cancer.
.
.
Is there really any food that can fight cancer? What and how to eat to prevent cancer?
.
.
Is there really any food that can fight cancer? What and how to eat to prevent cancer?
1.
A single food cannot fight cancer
A single food cannot fight cancer
We often see all kinds of food anti-cancer statements, such as eating garlic for anti-cancer, eating blueberries for anti-cancer, eating green cauliflower for anti-cancer, green tea for anti-cancer, etc.
Are there really anti-cancer foods?
Are there really anti-cancer foods?
In fact, eating a single food or a single food ingredient cannot fight cancer
.
At present, there are indeed many studies showing that many so-called anti-cancer foods do contain some ingredients that are good for health.
For example, antioxidants such as anthocyanins and flavonoids in vegetables and fruits, vitamins and minerals, etc.
, in the cell In the experiment, scientists did find that some ingredients can delay or even inhibit the growth of cancer cells
.
.
At present, there are indeed many studies showing that many so-called anti-cancer foods do contain some ingredients that are good for health.
For example, antioxidants such as anthocyanins and flavonoids in vegetables and fruits, vitamins and minerals, etc.
, in the cell In the experiment, scientists did find that some ingredients can delay or even inhibit the growth of cancer cells
.
However, there is still a long way to go before it proves anti-cancer
.
After all, this is just a preliminary cell experiment, which is far from the human body
.
.
After all, this is just a preliminary cell experiment, which is far from the human body
.
First of all, human beings are a complex organism
.
The food that people eat and the reactions that take place in the human body are much more complicated than cell experiments in test tubes
.
The human body is not a simple test tube reaction .
.
The food that people eat and the reactions that take place in the human body are much more complicated than cell experiments in test tubes
.
The human body is not a simple test tube reaction .
Secondly, the food we eat is not a single ingredient, but a mixture of multiple ingredients
.
.
When doing cell experiments in the laboratory, scientists generally use purified single components.
For example, if people want to verify the role of antioxidant components in blueberries, they will extract antioxidant components from blueberries for cell experiments.
, Instead of using blueberries directly
.
We usually eat whole foods, and the ingredients in the food are very complicated
.
Even if scientists find that antioxidants extracted from blueberries have health benefits in cell experiments, they are not only antioxidants but also many other nutrients when eating blueberries
.
In addition, there is a big gap between the experimental dose and the amount of people's daily diet
.
For example, if people want to verify the role of antioxidant components in blueberries, they will extract antioxidant components from blueberries for cell experiments.
, Instead of using blueberries directly
.
We usually eat whole foods, and the ingredients in the food are very complicated
.
Even if scientists find that antioxidants extracted from blueberries have health benefits in cell experiments, they are not only antioxidants but also many other nutrients when eating blueberries
.
In addition, there is a big gap between the experimental dose and the amount of people's daily diet
.
In the experiment, we experimented with a large amount of purified ingredients, but it is difficult for people to eat such a dose in their daily diet
.
Judging from the current research, a single food or food ingredient cannot fight cancer
.
For this reason, the Cancer Research UK also reminded consumers that the foods or products on the market that claim to be anti-cancer are more of a marketing tool without sufficient scientific basis
.
.
Judging from the current research, a single food or food ingredient cannot fight cancer
.
For this reason, the Cancer Research UK also reminded consumers that the foods or products on the market that claim to be anti-cancer are more of a marketing tool without sufficient scientific basis
.
2.
A healthy and diverse diet can reduce the risk of cancer
A healthy and diverse diet can reduce the risk of cancer
Since it is impossible to verify the effects of a single food and a single ingredient, scientists try to focus on one type of food, such as vegetables, fruits, beans, meat and other different foods
.
.
There is a lot of research in this area.
From the current results, scientists generally believe that a healthy and balanced diet can reduce the risk of cancer
.
From the current results, scientists generally believe that a healthy and balanced diet can reduce the risk of cancer
.
So what kind of diet is healthy and balanced? The most basic principle is: diversification, containing a variety of foods with high nutrient density
.
For example, the latest American dietary guidelines point out that a healthy diet should include vegetables, fruits, cereals, milk, and protein-rich foods
.
.
For example, the latest American dietary guidelines point out that a healthy diet should include vegetables, fruits, cereals, milk, and protein-rich foods
.
Vegetables, such as dark green vegetables, red and orange vegetables, legumes (beans and peas), starchy vegetables (lotus root, potatoes, yams) and the like
.
Frozen vegetables are also fine
.
.
Frozen vegetables are also fine
.
Fruits, especially whole fruits
.
But if you can’t eat fruit, 100% fruit juice, unsweetened dried fruit, and frozen fruit are also fine
.
However, if you drink juice, it can only account for half of all fruits
.
Try to eat whole fruits as much as possible
.
.
But if you can’t eat fruit, 100% fruit juice, unsweetened dried fruit, and frozen fruit are also fine
.
However, if you drink juice, it can only account for half of all fruits
.
Try to eat whole fruits as much as possible
.
Cereals are actually the staple food we often say, and at least half of them are preferably whole grains
.
This is also consistent with our country’s dietary guidelines
.
Dairy products, including skimmed or low-fat milk, yogurt,
.
This is also consistent with our country’s dietary guidelines
.
Dairy products, including skimmed or low-fat milk, yogurt,
Cheese, nutritionally fortified soy milk
.
.
Foods rich in protein, including seafood, lean meat and poultry, eggs, beans (beans and peas), nuts, seeds, and soy products
.
.
3.
How to reduce the risk of cancer?
How to reduce the risk of cancer?
However, cancer can be prevented
.
The World Health Organization proposes that: one-third of cancers can be prevented; one-third of cancers can be cured through early detection; one-third of cancers can use existing medical measures to prolong life, alleviate suffering, and improve life Quality
.
.
The World Health Organization proposes that: one-third of cancers can be prevented; one-third of cancers can be cured through early detection; one-third of cancers can use existing medical measures to prolong life, alleviate suffering, and improve life Quality
.
How to reduce the risk of cancer? The latest report issued by the World Cancer Research Foundation (WRCF)-"Diet, Nutrition, Physical Activity, and Cancer: Global Sight" gives 10 cancer prevention recommendations, and believes that as long as these 10 can be achieved, cancer can be prevented.
The risk is reduced by 40%
.
Suggestions include:
The risk is reduced by 40%
.
Suggestions include:
1.
Maintain a healthy weight
Maintain a healthy weight
Obesity is closely related to 12 types of cancer, namely liver cancer, ovarian cancer, prostate cancer, stomach cancer, oral and throat cancer, bowel cancer, breast cancer, gallbladder cancer, kidney cancer, esophagus cancer, pancreatic cancer and uterine cancer
.
Therefore, maintaining a healthy weight should be the most important aspect of cancer prevention
.
.
Therefore, maintaining a healthy weight should be the most important aspect of cancer prevention
.
2.
Maintain physical activity
Maintain physical activity
Physical exercise (moderate or vigorous intensity) not only prevents the risk of colon cancer, breast cancer, and endometrial cancer, but also helps prevent excessive weight gain and reduces the risk of obesity-related cancers
.
The World Health Organization recommends that adults do at least 150
.
The World Health Organization recommends that adults do at least 150
Minutes of moderate-intensity physical activity or at least 75 minutes of high-intensity physical activity
.
Moderate-intensity physical activity include: walking, cycling, housework, gardening, swimming, dancing and so on
.
High-intensity physical activity include: running, swimming fast, fast cycling, aerobics, team sports and so on
.
.
Moderate-intensity physical activity include: walking, cycling, housework, gardening, swimming, dancing and so on
.
High-intensity physical activity include: running, swimming fast, fast cycling, aerobics, team sports and so on
.
3.
Eat whole grains, vegetables, fruits and legumes
Eat whole grains, vegetables, fruits and legumes
Eating whole grains can prevent colorectal cancer, eating foods containing dietary fiber can prevent colorectal cancer as well as weight gain and obesity, and consumption of more non-starchy vegetables and/or fruits can help prevent some other cancers
.
At least 30 grams of fiber food should be eaten every day
.
At least 30 grams of fiber food should be eaten every day
Foods and at least 400 grams of fruits and vegetables of different colors, especially leafy green vegetables such as broccoli, okra, eggplant and root vegetables, as well as whole grains and beans
.
.
4.
Restrict "fast food" and highly processed food
Restrict "fast food" and highly processed food
Generally, "fast foods" are high-fat, high-starch or high-sugar processed foods, which usually include potato foods (such as potato chips and potato chips) and flour foods (bread, biscuits, and cakes)
.
Excessive intake can lead to weight gain, overweight and obesity, which can lead to many cancers
.
Highly processed foods generally have higher calories and lower micronutrients
.
.
Excessive intake can lead to weight gain, overweight and obesity, which can lead to many cancers
.
Highly processed foods generally have higher calories and lower micronutrients
.
5.
Restrict red meat and processed meat
Restrict red meat and processed meat
Processed meat can increase the risk of colorectal cancer.
Cantonese->
.
In addition, processed meat is usually high in salt, which also increases the risk of high blood pressure and cardiovascular disease
.
Cantonese->
.
In addition, processed meat is usually high in salt, which also increases the risk of high blood pressure and cardiovascular disease
.
6.
Limit sugary sweet drinks
Limit sugary sweet drinks
Drinking large amounts of beverages, even without added sugar, may promote weight gain in a similar way to sugar-sweetened beverages
.
Sugary sweet drinks are high in energy content.
If you drink them regularly, they are a risk factor for obesity and related cancers
.
In order to maintain enough water, it is best to drink water or unsweetened beverages, such as unsweetened tea or coffee
.
.
Sugary sweet drinks are high in energy content.
If you drink them regularly, they are a risk factor for obesity and related cancers
.
In order to maintain enough water, it is best to drink water or unsweetened beverages, such as unsweetened tea or coffee
.
7.
Limit alcohol
Limit alcohol
Alcohol is associated with more than 200 diseases and injuries, including liver cirrhosis, infectious diseases, cardiovascular disease, early dementia, and many types of cancers (oral cancer, throat cancer, esophageal cancer, liver cancer, colorectal cancer, breast cancer, and gastric cancer )
.
.
8.
Don't use dietary supplements to prevent cancer
Don't use dietary supplements to prevent cancer
A dietary supplement is a product designed to supplement the diet.
It may contain one or more of the following dietary ingredients, a vitamin, a mineral, a herb (herbal) or other plant, an amino acid, a It is used to increase the total daily intake to supplement the food components of the diet, or a concentrate, metabolite, ingredient, extract or combination product of the above components
.
American scientists pointed out that there is no strong evidence that dietary supplements can reduce the risk of cancer in healthy users
.
Antioxidants such as β-carotene, vitamin C and vitamin E in dietary supplements can even produce harmful biological effects and cause cancer
.
It may contain one or more of the following dietary ingredients, a vitamin, a mineral, a herb (herbal) or other plant, an amino acid, a It is used to increase the total daily intake to supplement the food components of the diet, or a concentrate, metabolite, ingredient, extract or combination product of the above components
.
American scientists pointed out that there is no strong evidence that dietary supplements can reduce the risk of cancer in healthy users
.
Antioxidants such as β-carotene, vitamin C and vitamin E in dietary supplements can even produce harmful biological effects and cause cancer
.
9.
Breastfeeding
Breastfeeding
Breastfeeding is good for both the mother and the baby
.
Breast milk provides a complete source of nutrition for newborns and young children
.
Breastfeeding protects the development of the naive immune system and prevents infection in infancy
.
In childhood and adulthood, the risk of asthma and type 2 diabetes is also lower, and it can also reduce the risk of overweight or obesity
.
Breastfeeding can reduce the mother's risk of breast cancer
.
.
Breast milk provides a complete source of nutrition for newborns and young children
.
Breastfeeding protects the development of the naive immune system and prevents infection in infancy
.
In childhood and adulthood, the risk of asthma and type 2 diabetes is also lower, and it can also reduce the risk of overweight or obesity
.
Breastfeeding can reduce the mother's risk of breast cancer
.
10.
Strictly follow the doctor's advice after the cancer is diagnosed
Strictly follow the doctor's advice after the cancer is diagnosed
All cancer survivors should receive nutrition care and physical exercise instruction from well-trained professionals
.
Unless otherwise advised, if possible, all cancer survivors are advised to follow cancer prevention recommendations as much as possible after the acute treatment phase
.
.
Unless otherwise advised, if possible, all cancer survivors are advised to follow cancer prevention recommendations as much as possible after the acute treatment phase
.
