People are often terrified of cancer and tend to keep their distance from cancer patients. In fact, with the application of modern knowledge and science and technology, and by establishing a healthy lifestyle based on a reasonable diet, many cancers can be prevented.
While the development of cancer is certainly influenced by internal factors such as heredity and genes, over 90% of cases are caused by external environmental factors. Epidemiological studies have found that approximately 40% of cancer cases are related to factors like dietary habits, food composition, food processing, and cooking methods. About 30% of cancers are linked to lifestyle habits, particularly smoking and drinking. Additionally, there are other factors related to an individual's physical condition. Here are 10 dietary rules for cancer prevention.
1. Diversify Your Food: Pay attention to a varied diet, with plant-based foods making up more than two-thirds of each meal. A plant-based diet should include fresh vegetables, fruits, legumes, and whole grains.
2. Maintain a Healthy Weight: Avoid being underweight or overweight. After reaching adulthood, limit weight gain to no more than 5 kilograms. Being overweight or excessively obese can increase the risk of endometrial cancer, kidney cancer, and colorectal cancer.
3. Avoid Burnt Food: When grilling fish or meat, avoid charring the juices. Fish, meat, and cured meats grilled directly over a fire should only be eaten occasionally. It is best to boil, steam, or stir-fry food.
4. Eat More Starchy Foods: Consume 600-800 grams of various grains, legumes, and plant-based roots daily, with minimal processing. Limit the intake of refined sugars. Starch in food can help prevent colon and rectal cancer, and a high-fiber diet may help prevent the occurrence of colon, rectal, breast, and pancreatic cancers.
5. Eat More Vegetables and Fruits: Consuming 400-800 grams of various vegetables and fruits daily can reduce the risk of cancer by 20%.